Kewapụrụ iche nri: otu o si arụ ọrụ, otu esi eme ya na menu
Ndinaya
Emepụtara nri ahụ ekewapụtara site na ụkpụrụ bụ na nri ndị bara ụba na protein, dịka anụ na akwa, ekwesịghị ijikọta n'otu nri na nri sitere na otu carbohydrate, dịka pasta ma ọ bụ achịcha.
Nke a bụ n'ihi na, mgbe ijikọ otu nri ndị a na nri, ahụ na-akwụsị imepụta ọtụtụ acid n'oge mgbaze, nke nwere ike ibute nsogbu dị iche iche nke afọ, na mgbakwunye na mgbaze adịghị mma. N'ihi nke a, nri a na-ekwukwa na a ga-eri obere nri na-akwalite acidity, a ga-ahọrọkwa nri alkaline, dị ka akwụkwọ nri.
Ebe ọ bụ na ọ gaghị ekwe omume ikewapụ ndị na-edozi ahụ na carbohydrates kpamkpam, n'ihi na akụkụ buru ibu nke nri nwere ma nri, nri anaghị ele anya gabiga oke, kama ọ bụ naanị ikewapụ nri dị oke elu na protein site na ndị nwere nnukwu carbohydrates, iji kwado mgbaze, kwalite ọdịmma na ọbụlagodi inyere gị aka iru oke ogo gị.
Otu CarbohydrateOtu esi eme nri a na-ekewaghị ekewa
Nri dị na nri dissociated ekwesịghị ijikọ carbohydrates na protein na otu nri ahụ, ya mere, njikọ ndị enyere ikikere bụ:
- Nri na otu carbohydrate nwere otu nri na-anọpụ iche;
- Otu oriri na-edozi ahụ nwere nri na-anọpụ iche.
Tebụl na-esonụ na-egosi ihe atụ nke nri dị iche iche.
| Carbohydrates | Ndi na-edozi | Nnọpụiche |
| Wheat, pasta, poteto, osikapa | Anụ, azụ, akwa | Akwụkwọ nri, ahịhịa, ngwa nri |
| Unere, nkpuru osisi a mịrị amị, fig, apụl | Crustaceans, ebu | Mushrooms, osisi, akụ |
| Sweetener, sugar, mmanụ a honeyụ | Soy, ngwaahịa citrus | Ude, bọta, mmanụ |
| Pudding, yist, biya | Mmiri ara ehi, mmanya | Chiiz na-acha ọcha, soseji raw |
Ruleskpụrụ nri nri kewara ekewa
Na mgbakwunye na iwu ndị a kpọtụrụ aha n'elu, nri a nwekwara iwu ndị ọzọ dị mkpa, gụnyere:
- Na-erikwa nri ndị ọzọ, dị ka akwụkwọ nri ọhụrụ, mkpụrụ osisi oge a na ngwaahịa ndị sitere n'okike, na-ezere ngwaahịa ndị arụpụtara na ngwaahịa;
- Jiri mkpuru ahihia na ngwa nri kwa ubochi,n'ọnọdụ nnu na abuba;
- Zere nri na shuga, eburu ụzọ, na-echekwa ma na ntụ ọka;
- Rie obere nri dị ka anụ uhie, margarine, legumes, akụ́kụ́, kọfị, koko, tea ojii, mmanya na-egbu egbu;
- Na-a litersụ lita mmiri mmiri kwa ụbọchị tupu na n’agbata nri.
Na mgbakwunye, maka nri na-aga nke ọma, mmega ahụ ga-eme opekata mpe ugboro 3 n'izu iji jigide ezigbo ibu na ezi ahụike obi.
Ihe nlele nri
Nke a bụ ihe atụ nke menu maka nri dissociated:
| Nri | 1bọchị 1 | 2bọchị 2 | 3bọchị 3 |
| Nri ụtụtụ * | Achịcha aja aja na bọta (carbohydrate + na-anọpụ iche) | Yogọt na mkpụrụ osisi (anọpụ iche) | Omelet na mushrooms (protein + na-anọpụ iche) |
| Nri ụtụtụ | 1 ole na ole nke mkpụrụ osisi a mịrị amị (na-anọpụ iche) | 1 banana (carbohydrate) | 200 mL Kéfir (anọpụ iche) |
| Nri ehihie * | Onyinye nwere akwụkwọ nri na ero (carbohydrate + na-anọpụ iche) | Salad salad na yabasị + anwụrụ salmọn + mmanụ oliv (na-anọpụ iche) | A na-egbutu ibe anụ 1 n'ime ibe ya na letus, karọt, tomato cherry na salad na-acha odo odo. Enwere ike ịmịkọta salad ahụ na yogọt mgbakwasa, mmanụ oliv, galik na ose (protein + na-anọpụ iche) |
| N'ehihie nri | 1 ole na ole nke mkpụrụ osisi a mịrị amị na cheese mozzarella (anọpụ iche) | Nri cheese cheese (carbohydrate + na-anọpụ iche) | 1 banana (carbohydrate) |
| Nri abalị | 1 anụ ọkụkọ anụ ọkụkọ + akwụkwọ ndụ akwụkwọ ndụ na galik, ose na nutmeg (protein + na-anọpụ iche) | Achịcha esi esi esiri inine esiri esi dị ka karọt na broccoli + mmanụ oliv (protein + na-anọpụ iche) | Udiri pasta salad na peas, ose, chives, basil na pasili. Enwere ike iji yogurt ihendori, mmanụ oliv, galik na ose (carbohydrate + na-anọpụ iche) |
* Ọ dị mkpa na tupu nri ụtụtụ na nri ehihie na-a drinkụ iko iko mmiri 1.
Isiokwu Na-AdọRọ Mmasị
7 Usoro Uche Emetụta Uche Na-enweghị Mmetụta maka Oge Na-ejighị n'Aka
