Odee: Charles Brown
OfbọChị Okike: 5 Februari 2021
DatebọChị Mmelite: 3 Novemba 2024
Anonim
Top 10 Foods High In Protein That You Should Eat
Vidio: Top 10 Foods High In Protein That You Should Eat

Ndinaya

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 oririAnụmanụ anụmanụ kwa 100 gCalories (ike na 100G)
Anụ ọkụkọ32,8 g148 kcal
Anụ ehi26.4 g163 kcal
Ezi (nro)22.2 g131 kcal
Anụ anụ19,3 g133 kcal
Anụ kwel22.1 g119 kcal
Oke oyibo20,3 g117 kcal
Chiiz n'ozuzu26 g316 kcal
Salmọn na-enweghị akpụkpọ, nke ọhụrụ na nke ndu19,3 g170 kcal
Tuna ohuru25,7 g118 kcal
Raw nnu nnu29 g136 kcal
Azụ n'ozuzu19.2 g109 kcal
Akwa13 g149 kcal
Yogọt4.1 g54 kcal
Mmiri ara3.3 g47 calorie
Kefir5.5 gCalorie 44
Kameruun17,6 g77 kcal
Esi nri nshịkọ18.5 g83 kcal
Udo24 g172 kals
apata ụkwụ ezi25 g215 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 oririNri akwukwo nri kwa 100 gCalories (ike na 100G)
Soy12.5 g140 kcal
Quinoa12.0 g335 kcal
Buckwheat11,0 g366 kcal
Mkpụrụ millet11,8 g360 kcal
Lentil9.1 g108 kcal
Tofu8.5 g76 kcal
Agwa6.6 g91 kcal
Agwa6.2 g63 kcal
Esie osikapa2,5 g127 kcal
Flax osisi14.1 g495 kcal
Mkpụrụ Sesame21.2 g584 kcal
Chickpea21.2 g355 kcal
Ahụekere25.4 g589 kcal
Mkpụrụ16,7 g699 kcal
Hazelnut14 g689 kcal
Almọnd21,6 g643 kcal
Chestnut nke Pará14.5 g643 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.

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