Anyị na-amụ ndepụta protein oriri na-ewu na ya ndabere a ike nri

The kwa ụbọchị mmadụ nri kwesịrị ịgụnye a ụfọdụ ego nke protein, abụba na carbohydrates. Ọ na-adabere afọ, mmekọahụ, ọrụ ahụ, ndị ruru nke ịdị elu na ibu, nakwa dị ka nzube - ifelata, okûnam, dịkwuo muscle uka na na. Na nke a, ọtụtụ n'ime ndị na ngwaahịa nwere zuru oke (ma ọ bụ ọbụna a ọtụtụ) nke carbohydrates, abụba na mgbe. Ndi na-edozi bụ otu nke bụ ụlọ ihe nke ahụ, e bụghị nri ọ bụla na-nri nke ukwu maka ahu. Anyị na-enye na-amụ ndepụta protein oriri na-agụnye ya na ihe oriri gị a ugboro ole na ole a ụbọchị.

Ndi na-edozi na anụmanụ ngwaahịa

Gịnị ngwaahịa nwere ike na-akpọ a protein? Ndị nke na-ego (na grams ma ọ bụ pasent) protein kasị pụta ìhè dị ka e jiri ya tụnyere ndị ọzọ ọcha. Nke a bụ n'ụzọ bụ isi dabere anụ na a dịgasị iche iche nke Erimeri: ọkụkọ ara, beef, toki, okporoko, salmon, salmon na ndị ọzọ na-acha uhie uhie azụ, oporo, skwid. Ọzọkwa e nwere ndị ọzọ ngwaahịa sitere n'anụmanụ: àkwá, obi cheese, cheese, mmiri ara ehi na yogot. Ụfọdụ na-ezighị kwere na ndepụta nke protein oriri dị nanị mmiri ara ehi na anụ na ngwaahịa.

Akwukwo nri protein na ya uru

Ọ dị nnọọ mfe mgbari na dị mma etinye obi gị dum na akwukwo nri ngwaahịa nwere protein. Dee a ọtụtụ n'ime ha: ọka pulses (buckwheat, chickpeas, agwa, peas), soy cheese "tofu" akụ. Lentil nwere banyere otu ego nke protein dị ka anụ na Erimeri - banyere 25 grams kwa 100 grams nke ngwaahịa. Àgwà nke na ọ bụ nnọọ elu ruru legkousvoyaemosti. Ya mere na-eche na-enye anụ, a enweghị a dị mkpa, bụ ndị na-ezighị. Ọ bụ naanị ihe dị mkpa na-eme ka nri na-eri na-agụnye a ugboro ole na ole a izu, azu na Erimeri na ha nhọrọ.

Mere ida ibu mma na-edozi?

Ka anyị kwuo banyere otú i nwere ike ida ibu site na mbenata ego nke carbohydrates na abụba, na-eri tumadi protein ngwaahịa. Eziokwu ahụ bụ na isi iyi nke abụba mee ndị dị nnọọ carbohydrates nri na-aga n'ime mmepụta nke ume, na ngafe "emen" na n'úkwù na n'úkwù. Na nke a, ha ahụ mejupụta njọ karịa ọcha, nke pụtara na mgbe eri porridge, pasta ma ọ bụ ụfọdụ pastries, anyị ga-amalite na-eche agụụ na-agụ mee elu mee ka ọ bụrụ na a aru nke ọkụkọ ara na akwụkwọ nri ma ọ bụ cheese. On mgbaze nke-edozi nọrọ ihe ike, nke na-ebelata ihe dị iche n'etiti oriri na calories tinyere. Ịmepụta ha mpe (mgbe nri na-erughị na-nọrọ), anyị na-amalite usoro nke-ere ọkụ abụba. Ọ bụ na ụkpụrụ a na dabeere protein nri. Isiokwu mma ngwaahịa na-agụnye ndị nke nwere protein kacha na kacha nta ichekwa carbohydrates na abụba.

Eru obibia protein menu

Ọ dị mkpa ka kwesịrị ekwesị na-agakwuru ndị nkwadebe nke nri protein nri. Kpamkpam ewepu carbohydrates agaghị ekwe omume, dị ka ọ ga-ike a ibu arọ na umeji dum organism. Nwere ike na-amalite "ketosis" - nsi nri mgbaze nke-edozi, nke ga-eduga akwa ya pụta. Ọ kasị mma na-ahapụ menu mgbagwoju carbohydrates. Ya mere, n'ụtụtụ, rie a obere buckwheat ma ọ bụ osikapa porridge, porridge na mmiri, na mgbe nri abalị ọṅụṅụ ngwaahịa gụnyere ke n'elu ndepụta protein oriri (azu, Erimeri, dabere anụ, akwa ọcha na obi cheese) na-abụghị starchy akwụkwọ nri (cucumber, tomato , kabeeji, zukini, herbs). Ịgbaso a na-eri na Nchikota na ihe omumu, ị ga-ngwa ngwa na-edu gị ahu zuru okè udi.

Ihe na-eri mgbe nri?

Ịnọgide na-enwe pụrụ ịbụ, dabeere na ndị na-esonụ ụkpụrụ. Rie nri ụtụtụ cereal, mkpụrụ osisi, yogot. Kwa nri ehihie na nri abalị kwesịrị ịgụnye 150-200 grams nke ngwaahịa esịne ke ndepụta protein oriri, na a òkè (banyere size of a aka) carbohydrates ịhọrọ site na: ụfọdụ ọka, pasta si durum wheat, na akwukwo nri ofe ọhụrụ akwukwo nri salad, grilled vegetables, nza nke greenery. Nke a ga-ekwe ka ị na-ele anya na nke "ise plus" na-ekwe ka onwe gị n'oge ruo n'oge a obere adịghị ike n'ụdị chọkọletị, ice-ude, a obere mpempe achicha, na ihe ndị ọzọ a hụrụ n'anya, ma ọ bụghị nnọọ uru emeso.