Isi protein nwere ọgaranya
Ndinaya
- Anụ protein protin
- Nri nwere protin inine
- Otu esi eri oke nri ndi akwukwo nri
- Otu esi eri nri protein (protein di elu)
- Akwa-protein, nri nwere obere abụba
Nri kachasị baa ọgaranya bụ nke sitere n’anụmanụ, dịka anụ, azụ, akwa, mmiri ara ehi, chiiz na yogọt. Nke a bụ n'ihi na, na mgbakwunye na ịnwe nnukwu ihe oriri a, ndị na-edozi ahụ n'ihe oriri ndị a bara uru dị elu, ya bụ, ha dị elu karịa, na-eji ahụ eme ihe n'ụzọ dị mfe karị.
Agbanyeghị, enwerekwa nri sitere na osisi nwere protein, dịka mkpo, nke gụnyere peas, soybeans na grains, nke nwere ezigbo protein ma nwee ike iji ya mee nri kwesịrị ekwesị iji jigide ọrụ kwesịrị ekwesị nke organism. Ihe oriri ndị a bụkwa ihe ndabere dị mkpa maka nri anụ anaghị eri anụ.
Ndị na-edozi ahụ dị mkpa maka ịrụ ọrụ nke ahụ, ebe ha metụtara usoro uto, ndozi na mmezi ahụ, anụ ahụ na akụkụ, na mgbakwunye nke mmepụta homonụ.
Anụ protein protin
Tebụl na-esonụ na-egosi oke protein kwa gram 100 nke nri:
Ihe oriri | Anụmanụ anụmanụ kwa 100 g | Calories (ike na 100G) |
Anụ ọkụkọ | 32,8 g | 148 kcal |
Anụ ehi | 26.4 g | 163 kcal |
Ezi (nro) | 22.2 g | 131 kcal |
Anụ anụ | 19,3 g | 133 kcal |
Anụ kwel | 22.1 g | 119 kcal |
Oke oyibo | 20,3 g | 117 kcal |
Chiiz n'ozuzu | 26 g | 316 kcal |
Salmọn na-enweghị akpụkpọ, nke ọhụrụ na nke ndu | 19,3 g | 170 kcal |
Tuna ohuru | 25,7 g | 118 kcal |
Raw nnu nnu | 29 g | 136 kcal |
Azụ n'ozuzu | 19.2 g | 109 kcal |
Akwa | 13 g | 149 kcal |
Yogọt | 4.1 g | 54 kcal |
Mmiri ara | 3.3 g | 47 calorie |
Kefir | 5.5 g | Calorie 44 |
Kameruun | 17,6 g | 77 kcal |
Esi nri nshịkọ | 18.5 g | 83 kcal |
Udo | 24 g | 172 kals |
apata ụkwụ ezi | 25 g | 215 kcal |
Nri oriri na-edozi ahụ mgbe emechara ahụ dị mkpa iji gbochie mmerụ ahụ na iji nyere aka mgbake na uto.
Nri nwere protin inine
Nri bara ụba na akwukwo nri di nkpa karie na nri ndi anaghị eri anụ, na-enye amino acid zuru oke iji jigide akwara, sel na homonụ na ahụ. Lee okpokoro dị n'okpuru ebe a maka nri bụ isi nke ahịhịa sitere na protein;
Ihe oriri | Nri akwukwo nri kwa 100 g | Calories (ike na 100G) |
Soy | 12.5 g | 140 kcal |
Quinoa | 12.0 g | 335 kcal |
Buckwheat | 11,0 g | 366 kcal |
Mkpụrụ millet | 11,8 g | 360 kcal |
Lentil | 9.1 g | 108 kcal |
Tofu | 8.5 g | 76 kcal |
Agwa | 6.6 g | 91 kcal |
Agwa | 6.2 g | 63 kcal |
Esie osikapa | 2,5 g | 127 kcal |
Flax osisi | 14.1 g | 495 kcal |
Mkpụrụ Sesame | 21.2 g | 584 kcal |
Chickpea | 21.2 g | 355 kcal |
Ahụekere | 25.4 g | 589 kcal |
Mkpụrụ | 16,7 g | 699 kcal |
Hazelnut | 14 g | 689 kcal |
Almọnd | 21,6 g | 643 kcal |
Chestnut nke Pará | 14.5 g | 643 kcal |
Otu esi eri oke nri ndi akwukwo nri
N'ihe banyere ndị anaghị eri anụ na ndị anaghị eri anụ, ụzọ dị mma iji nye ahụ ahụ ezigbo protein bụ ijikọta ụfọdụ nri na-agbakwunye ibe ha, dịka:
- Riz na agwa nke ụdị ọ bụla;
- Mkpụrụ peas na ọka;
- Lentils na buckwheat;
- Quinoa na ọka;
- Osikapa na agwa uhie.
Ngwakọta nke nri ndị a na ụdị nri dị iche iche dị mkpa iji jigide uto na ịrụ ọrụ kwesịrị ekwesị nke organism na ndị na-adịghị eri protein ndị anụmanụ. N'ihe banyere ovolactovegetarian people, protein site na akwa, mmiri ara ehi na ihe eji emepụta ya nwekwara ike ịgụnye na nri.
Lelee vidiyo dị n'okpuru maka ịmatakwu ihe ọmụma banyere nri bara ụba na protein:
Otu esi eri nri protein (protein di elu)
Na nri protein dị elu, n'agbata 1.1 na 1.5 grams nke protein kwesịrị iwesa kwa kilogram nke arọ ahụ kwa ụbọchị. Ego a ga-eri ga-emerịrị site na onye na-ahụ maka nri, ebe ọ bụ na ọ dịgasị iche site na mmadụ gaa na onye ọ dabere na afọ, okike, mmega ahụ yana ma onye ahụ nwere ọrịa ọ bụla metụtara ya ma ọ bụ na enweghị ya.
Nri a bụ ezigbo usoro iji belata ibu ma kwado mmụba nke akwara, ọkachasị mgbe enwere ya na omume ndị na-akwado hypertrophy muscle. Nke a bụ otu esi eme nri protein.
Akwa-protein, nri nwere obere abụba
Nri bara ọgaranya na protein na nke nwere abụba dị ala bụ nri niile sitere n’osisi a kpọtụrụ aha na tebụl gara aga, ma e wezụga mkpụrụ osisi a mịrị amị, na mgbakwunye na anụ abụba dị obere, dị ka ara ọkụkọ ma ọ bụ anụ toki na-enweghị akpụkpọ anụ, ọcha site na akwa na azụ dị ala, dị ka hake, dịka ọmụmaatụ.