Nri iri na abụọ kacha mma ị ga-eri n'ụtụtụ

Ndinaya

• 1. Akwa
• 2. Greek Yogọt
• 3. Kọfị
• 4. Oatmeal
• 5. Chia Mkpụrụ
• Akwa-Protein Chia Mkpụrụ Pudding
• 6. Tomato
• 7. Mkpụrụ
• 8. Green tii
• 9. Protein Shake
• 10. Mkpụrụ
• 11. Flaxseeds
• 12. Chiiz N’ụlọ
• Isi Okwu
• Nri nri: nri ụtụtụ kwa ụbọchị

Anyị gụnyere ngwaahịa anyị chere bara uru maka ndị na - agụ akwụkwọ anyị. Ọ bụrụ na ịzụta site na njikọ na ibe a, anyị nwere ike nweta obere ọrụ. Nke a bụ usoro anyị.

N'agbanyeghị ihe ị nwere ike ịnụ, iri nri ụtụtụ adịghị mkpa maka mmadụ niile.

N’ezie, ịmacha nri ụtụtụ nwere ike ịka mma karịa iri nri ụtụtụ adịghị mma.

Ma, nri ụtụtụ na-edozi ahụ nke ọma nwere ike inye gị ike ma gbochie gị iri nri n’ụbọchị nke ọzọ.

Nke a bụ nri iri na abụọ kachasị mma ị nwere ike iri n’ụtụtụ.

1. Akwa

Àkwá bụ doro anya na ike na-atọ ụtọ.

Nnyocha egosiwo na iri akwa na nri ụtụtụ na-abawanye mmetụta nke izu ezu, na-ebelata ihe oriri calorie na nri na-esote ma na-enyere aka ịnọgide na-enwe shuga ọbara na insulin na-adịgide adịgide,,,.

N'otu nnyocha, ụmụ nwoke riri akwa maka nri ụtụtụ nwere afọ ojuju karịa ma were obere kalori n'oge ụbọchị karịa ndị riri akpa ().

Na mgbakwunye, nkochi ime akwa nwere lutein na zeaxanthin. Ndị antioxidants a na-enyere aka igbochi nsogbu anya dị ka cataracts na macular degeneration (,).

Akwa bụkwa otu n’ime ụzọ kachasị mma choline, ihe dị ezigbo mkpa maka ụbụrụ na ahụike imeju ().

N’agbanyeghi na elu cholesterol, akwa adighi eme ka cholesterol di otutu otutu mmadu.

N’ezie, iri akwa nile nwere ike belata ihe egwu ọrịa obi site na ịkpụzigharị ụdị LDL cholesterol “ọjọọ”, ịbawanye “ezigbo” HDL cholesterol ma meziwanye insulin (,).

Ọzọkwa, nnukwu àkwá atọ na-enye ihe dị ka gram 20 nke protein dị elu (9).

Akwa na-arụkwa ọrụ dị iche iche. Dịka ọmụmaatụ, àkwá siri ike na-eme nnukwu nri ụtụtụ nwere ike ịkwadebe tupu oge eruo.

Àkwá dị elu na protein na ọtụtụ ihe ndị dị mkpa. Ha na-akwalite izu ezu ma nyere gị aka iri obere kalori.

2. Greek Yogọt

Yogọt Greek bụ creamy, na-atọ ụtọ ma na-edozi ahụ.

A na-eme ya site na ịgbanye whey na mmiri mmiri ọzọ site na mmiri ara ehi mmiri ara ehi, nke na-emepụta yogọt creamier nke na-etinyekwu na protein.

Egosipụta protein iji belata agụụ agụụ ma nwee mmetụta dị elu karịa na abụba ma ọ bụ carbs (,).

Okwu a na-egosi thermic utịp na-abawanye na metabolic ọnụego nke na-adị mgbe ị risịrị nri.

Yogọt na ngwaahịa mmiri ara ehi ndị ọzọ nwekwara ike inye aka na njikwa oke n'ihi na ha na-abawanye ogo nke homonụ nke na-akwalite izu ezu, gụnyere PYY na GLP-1 (,).

Kedu ihe ọzọ, yogọt jupụtara na abụba nwere linoleic acid conjugated (CLA), nke nwere ike ịba ụba abụba ma belata ọrịa cancer ara (,).

Typesfọdụ ụdị yogọt ndị Greek bụ ezigbo isi mmalite nke probiotics dị ka Bifidobacteria, nke na - enyere eriri afọ gị aka (15).

Iji jide n'aka na yogọt gị nwere probiotics, chọọ okwu ahụ nwere ọdịbendị dị ndụ ma na-arụsi ọrụ ike na akara ahụ.

Gbalịa tinye yogọt Greek na mkpụrụ osisi ma ọ bụ mkpụrụ osisi mkpụrụ osisi iji mee ka vitamin, mineral na fiber nri gị dịkwuo elu.

Yogọt Greek nwere protein dị ukwuu, na-enyere aka belata agụụ ma nwee ike inye aka ọnwụ. Typesfọdụ ụdị nwekwara probiotics bara uru.

3. Kọfị

Kọfị bụ ihe ọ amazingụ amazingụ na-aba n'anya iji bido ụbọchị gị.

Ọ dị elu na caffeine, nke egosiri iji melite ọnọdụ, ịmụrụ anya na ịrụ ọrụ uche.

Ọbụna obere caffeine nwere ike nweta mmetụta ndị a (, 17, 18).

Nnyocha nke ọmụmụ 41 chọpụtara ọgwụ kachasị dị irè iji bụrụ 38-400 mg kwa ụbọchị iji bulie uru nke caffeine ma belata mmetụta (18).

Nke a bụ ihe dị ka iko kọfị 0.3 ruo 4 kwa ụbọchị, dabere na ike kọfị (18).

E gosipụtakwala ka cafine na-eme ka ọnụ ọgụgụ metabolic na abụba na-arịwanye elu. N'otu nnyocha, caffeine 100 mg kwa ụbọchị nyeere ndị mmadụ aka ịmịkwuo calorie 79-150 karịa oge 24 (19,).

Na mgbakwunye, kọfị bara ọgaranya na antioxidants, nke na-ebelata mbufụt, na-echekwa sel ndị na - ekpuchi arịa ọbara gị ma belata ọrịa shuga na ọrịa imeju (,,,, 25).

Inwe iko kọfị bụ ụzọ dị mma iji bido ụbọchị gị. Caffeine dị na ya nwere ike imeziwanye ọnọdụ uche, arụmọrụ uche yana metabolism.

4. Oatmeal

Oatmeal bụ nhọrọ kachasị mma maka nri ọka maka ndị hụrụ ọka.

E ji oat oat mee ya, nke nwere eriri puru iche a na-akpọ oat beta-glucan. Eriri a nwere ọtụtụ uru ahụike, gụnyere mbelata cholesterol (,).

Kedu ihe ọzọ, oat beta-glucan bụ eriri viscous nke na-akwalite mmetụta nke izu ezu. Otu nnyocha chọpụtara na ọ mụbara ogo nke hormone PYY zuru oke yana na usoro dị elu nwere mmetụta kachasị ukwuu,,,).

Oats dịkwa ọgaranya na antioxidants, nke na-echebe abụba abụba ha ka ha ghara ịcha. Ndị antioxidants a nwekwara ike ịba uru ahụike ma belata ọbara mgbali (31,,).

Ọ bụ ezie na ọka oat enweghị gluten, a na-arụkarị ha n'otu ụlọ ọrụ dị ka ọka nwere gluten. Ndị na-eme nchọpụta achọpụtala na ọka ndị ọzọ emetọla ọtụtụ ọka, ọkachasị ọka bali ().

Ya mere, ndị mmadụ na-arịa ọrịa celiac ma ọ bụ na-eche echiche nke ọma kwesịrị ịhọrọ oat ndị a kwadoro dị ka ndị na-enweghị gluten.

Buru n'uche na otu iko (gram 235) nke oatmeal esiri nwere naanị ihe dị ka gram 6 nke protein, nke na-agaghị enye uru nke nri ụtụtụ dị elu (35).

Iji bulie ọdịnaya protein nke nri ụtụtụ oatmeal, kwadebe ya na mmiri ara ehi kama mmiri ma ọ bụ jiri akụkụ àkwá ma ọ bụ otu chiiz jee ozi.

Oatmeal bara ọgaranya na beta-glucan fiber, nke na-ebelata cholesterol ma na-eme ka mmetụta nke izu ezu dị elu. O nwekwara antioxidants.

5. Chia Mkpụrụ

Mkpụrụ osisi Chia na-edozi oke na otu n'ime ụzọ kachasị mma nke eriri gburugburu.

N'ezie, otu grace (gram 28) nke mkpụrụ osisi chia na-enye gram 11 nke nnukwu eriri maka otu ọrụ (36).

Kedu ihe ọzọ, otu akụkụ nke eriri na mkpụrụ osisi chia bụ eriri viscous, nke na-amịkọrọ mmiri, na-abawanye ụda nri na-agagharị na tract digestive gị ma na-enyere gị aka inwe afọ ojuju na afọ ojuju (37,,).

Na obere nyocha nke izu iri na abụọ, ndị nwere ọrịa shuga bụ ndị riri mkpụrụ chia nwere belatara belata agụụ, yana mmụba nke ọbara shuga na ọbara mgbali ().

Mkpụrụ osisi Chia dịkwa elu na antioxidants, nke na-echebe mkpụrụ ndụ gị na mkpụrụ ndụ na-ejighị n'aka akpọrọ free radicals that are produced during metabolism (, 41,).

Na nyocha ọzọ nke ndị mmadụ na-arịa ọrịa shuga, mkpụrụ osisi chia belatara akara ngosi CRP site na 40%. CRP dị elu bụ ihe dị mkpa maka ọrịa obi ().

Agbanyeghị, otu mkpụrụ mkpụrụ osisi chia na-enye naanị ihe dị ka gram 4 nke protein, nke nwere ike ọ gaghị adị mma maka nri ụtụtụ (36).

Nke a bụ uzommeputa maka chia pudding nke nwere ihe karịrị 25 grams nke protein.

Akwa-Protein Chia Mkpụrụ Pudding

Efrata:

• 1 ounce (gram 28) mkpụrụ osisi chia a mịrị amị.
• 1 scoop nke whey protein ntụ ntụ.
• 1 iko (240 ml) nke mmiri oyibo ma ọ bụ mmiri almọnd.
• Ọkara otu iko tomato.
• Stevia ma ọ bụ ihe ụtọ ọzọ ị ga-atọ ụtọ, ma ọ bụrụ na achọrọ.

Ntụziaka:

• Gwakọta ihe niile dị na nnukwu efere ma jikọta ya.
• Kpuchie efere ahụ ma kpoo friji ma ọ dịkarịa ala otu awa.

Nwere ike ịchọta oke nhọrọ nke mkpụrụ osisi chia ebe a.

Chia mkpụrụ dị elu na eriri ma jupụta na antioxidants nke nwere ike belata mbufụt ma belata ihe ize ndụ ọrịa.

6. Tomato

Tomato na-atọ ụtọ ma jupụta na antioxidants.

Typesdị ndị a ma ama gụnyere blueberries, raspberries, strawberries na blakberị.

Ha dị obere karịa shuga karịa ọtụtụ mkpụrụ osisi, ma dị elu na eriri.

N'ezie, raspberries na blakberị nke ọ bụla na-enye nnukwu gram 8 nke eriri kwa iko ma ọ bụ gram 120 na 145, n'otu n'otu (44, 45).

Kedu ihe ọzọ, otu iko tomato nwere naanị calorie 50-85 dabere na ụdị.

Berry na-ebukwa antioxidants a na-akpọ anthocyanins, nke na-echebe obi gị ma nwee ike inyere gị aka ịka nká (,).

Egosiputa Berries iji belata ihe nrịba nke mbufụt, gbochie cholesterol ọbara site na oxidizing ma mee ka sel na - agbakwunye arịa ọbara gị nke ọma (,,,).

Goodzọ dị mma iji tinye mkpụrụ osisi na nri ụtụtụ gị bụ iri ha yogọt Greek ma ọ bụ cheese cheese.

Tomato dị elu na eriri na obere kalori. Ha nwekwara ọgaranya na antioxidants nke nwere ike belata ọrịa gị.

7. Mkpụrụ

Mkpụrụ na-atọ ụtọ, na-enye afọ ojuju ma na-edozi ahụ.

Ha bụ ezigbo mgbakwunye na nri ụtụtụ gị, ka ha na-ejuputa ma na-enyere aka igbochi uru bara ụba (,).

N’agbanyeghi na nkpuru osisi di n’ime kalori, ihe omumu n’egosi ka ị ghara inu mmanu nile di n’ime ha.

N’ezie, ahụ́ gị na-amịkọrọ ihe dị ka calorie 129 nke mkpụrụ osisi almọnd dị otu-ounce (gram 28) (,,).

Nke a nwere ike ịbụ eziokwu maka ụfọdụ mkpụrụ ndị ọzọ, agbanyeghị n'oge a ọ bụ naanị mkpụrụ almọnd ka nwalere.

Ọzọkwa, egosiputala mkpụrụ iji melite ihe ize ndụ nke ọrịa obi, belata nkwụsị insulin ma belata mbufụt (,,,,,,).

Typesdị mkpụrụ dị iche iche dịkwa elu na magnesium, potassium na abụba na-edozi ahụ.

Kedu ihe ọzọ, mkpụrụ osisi Brazil bụ otu n'ime isi mmalite kachasị mma nke selenium - naanị mkpụrụ osisi abụọ dị na Brazil na-enye ihe karịrị 100% nke oriri a na-atụ aro kwa ụbọchị ().

Mkpụrụ na-aba uru maka ndị nwere ọrịa shuga. N'otu nnyocha, iji otu mkpụrụ osisi (gram 56) dochie akụkụ nke carbs na-ebelata shuga shuga na ọkwa cholesterol ().

Nri yogọt Greek, cheese cheese ma ọ bụ oatmeal na ngaji abụọ nke mkpụrụ osisi a na-egbutu na-enye crunch na ekpomeekpo ka ị na-abawanye nri nri ụtụtụ gị.

Nwere ike ịchọta oke nhọrọ nke mkpụrụ ebe a.

Mkpụrụ bụ ihe na-ejuputa, nri na-edozi ahụ nke nwere ike inye aka belata ọrịa ọrịa obi ma melite njikwa shuga ọbara.

8. Green tii

Green tii bụ otu n'ime ihe ọveraụ heụ ahụike na mbara ala.

O nwere caffeine, nke na-eme ka nchekwube na ọnọdụ dị mma, yana ịwelite ọnụ ọgụgụ metabolic (, 19,).

Green tii na-enye naanị 35-70 mg nke caffeine kwa iko, nke bụ ihe dị ka ọkara ego na kọfị.

Green tii pụrụ inye aka karịsịa megide ọrịa shuga. Nyochaa ihe ọmụmụ 17 chọpụtara na ndị na-a greenụ tii na-acha akwụkwọ ndụ nwere mbelata shuga shuga na insulin ().

O nwekwara antioxidant a maara dị ka EGCG, nke nwere ike ichebe ụbụrụ gị, usoro ụjọ na obi site na mmebi (,,,).

Chọta nnukwu nhọrọ nke akwụkwọ ndụ akwụkwọ ndụ tii ebe a.

Green tii nwere ọtụtụ uru ahụike. O nwere antioxidant a na-akpọ EGCG, nke na-abara ụbụrụ gị na usoro ụjọ gị uru.

9. Protein Shake

Greatzọ ọzọ dị mma iji bido ụbọchị gị bụ iji protein ma ọ bụ smoothie mee ihe.

A pụrụ iji ọtụtụ ụdị protein ntụ, gụnyere whey, egg, soy and pea protein.

Agbanyeghị, protein whey na-etinyekarị ngwa ngwa n'ahụ gị ().

A na-amụkwa Whey ọtụtụ ihe ma na-enye ọtụtụ uru ahụike. Ọzọkwa, o yiri ka ọ na-ebelata agụụ karịa ụdị protein ndị ọzọ (,,).

Otu nnyocha na-atụle nri anọ dị elu na-achọpụta na nri protein whey na-ebelata agụụ kachasị ma duga na obere kalori na nri na-esote ().

Na mgbakwunye, protein whey nwere ike inye aka belata shuga shuga dị n'ọbara mgbe ejiri ya dị ka akụkụ nke nri nwere carb. Ọ nwekwara ike ịchekwa oke ahụ ike n'oge ọnwụ na ịka nká (,,).

N'agbanyeghị ụdị protein ntụ ntụ eji, protein dị elu nwere ike imeju ma jupụta. Tinye mkpụrụ osisi, ahịhịa, butter butter ma ọ bụ mkpụrụ iji nye eriri na antioxidants.

Ngwunye protein ma ọ bụ smoothie bụ oke nhọrọ nri ụtụtụ dị elu nke na-akwalite njupụta ma na-enyere aka mee ka ogo shuga dị n'ọbara dị elu.

10. Mkpụrụ

Mkpụrụ osisi nwere ike ịbụ akụkụ dị ụtọ nke nri ụtụtụ na-edozi ahụ.

Typesdị mkpụrụ niile nwere vitamin, potassium, fiber ma ọ dị obere kalori. Otu iko mkpụrụ osisi a na-egbutu na-enye ihe dị ka calorie 80-130, dabere na ụdị.

Mkpụrụ osisi Citrus dịkwa nnukwu vitamin C. N'ezie, otu nnukwu oroma na-enye ihe karịrị 100% nke ihe oriri a na-atụ aro kwa ụbọchị maka vitamin C (78).

Mkpụrụ osisi na-ejuputa oke n'ihi eriri ya dị elu na ọdịnaya mmiri ().

Jikọta mkpụrụ osisi na àkwá, cheese, cheese cheese ma ọ bụ yogọt Greek maka nri ụtụtụ kwesịrị ekwesị nke ga-akwado gị ruo ọtụtụ awa.

Mkpụrụ osisi bụ ezigbo ihe na-enye vitamin, potassium na faiba. O nwekwara antioxidants nwere ike inye aka belata ihe egwu.

11. Flaxseeds

Flaxseeds dị ezigbo mma.

Ha bara ọgaranya na eriri viscous, nke na-enyere gị aka inwe afọ ojuju ruo ọtụtụ awa mgbe ị risịrị nri (,).

Flaxseeds nwekwara ike melite uche insulin ma belata ogo shuga shuga, yana chebe onwe ya pụọ ​​na ọrịa kansa ara (,,,).

Mpekere abụọ (gram 14) nke ala flaxseeds nwere gram protein 3 na gram 4 (84).

Gbalịa ịgbakwunye flaxseeds na yogọt Greek, cheese cheese ma ọ bụ smoothie iji mee ka nri ụtụtụ na nri antioxidant dịkwuo elu.

Naanị jide n'aka na ịhọrọ flaxseeds ala ma ọ bụ ghaa ya n'onwe gị, n'ihi na flaxseeds niile enweghị ike ịmịkọrọ afọ gị ma gafere usoro gị.

Flaxseeds dị elu na eriri viscous, nke na-enyere gị aka inwe afọ ojuju. Ha nwekwara ike melite uche insulin ma belata ogo shuga dị n'ọbara.

12. Chiiz N’ụlọ

Chiiz ụlọ bụ ezigbo nri ụtụtụ.

Ọ dị elu na protein, nke na-eme ka metabolism dịkwuo elu, na -emepụta mmetụta nke njupụta ma na-ebelata ogo nke agụụ agụụ ghrelin (,,).

N'ezie, egosiputa na chiiz bekee na-ejuputa ma na-eju afọ dika akwa ().

Chiiz buru ibu nwere chi linoleic acid (CLA) conjugated, nke nwere ike ịkwalite ọnwụ nha ().

Otu iko chiiz na-enye nnukwu gram 25 nke protein (87).

Tinye mkpụrụ osisi na ala flaxseeds ma ọ bụ mkpụrụ osisi na-eme ka ọ bụrụ ihe na-edozi ahụ.

Chiiz nke ụlọ dị na protein, nke na-akwalite mmetụta nke izu ezu ma na-eme ka ọnụọgụgụ metabolic gị.

Isi Okwu

Ma ị na-eri nri ụtụtụ ma ọ bụ na ị gaghị eri nri bụ nhọrọ onwe gị.

N'agbanyeghị ihe nwere ike ịgwa gị mgbe ị bụ nwatakịrị, ịhapụ nri ụtụtụ apụtaghị na ọ nwere mmetụta na-adịghị mma, ọ bụrụhaala na ị na-eri nri kwesịrị ekwesị n'oge ụbọchị gị niile.

Ọ bụrụ na ị na-eri nri ụtụtụ, gbaa mbọ bido ụbọchị ezumike gị site na ịme ka ahụ gị dị mma site na nri na-edozi ahụ na-edozi ahụ nke edepụtara n’isiokwu a.

Nri nri: nri ụtụtụ kwa ụbọchị