Nri protein: otu esi eme ya, ihe ị ga-eri na menu
Ndinaya
Nri protein, nke a na-akpọkwa protein dị elu ma ọ bụ protein, dabere na ịba ụba oriri nke protein, dị ka anụ na akwa, na ibelata oriri nke nri ndị nwere carbohydrate, dị ka achịcha ma ọ bụ pasta. Iri protein na-enyere aka belata agụụ ma nwekwuo mmetụta nke afọ ojuju, n'ihi na ọ na-eme ozugbo na ogo nke ghrelin na homonụ ndị ọzọ na-ahụ maka ịhazi agụụ.
N'ụzọ dị otú a, ndị na-edozi ahụ nwere ike ịbawanye metabolism, na-enyere aka ịmịkwuo calorie, na enweghị carbohydrates na nri ga-eme ka ahụ jiri abụba ndị ọzọ mepụta ume.
Ọ bụ ihe kwesịrị ekwesị na mmalite nke nri mmadụ na-enwe obere ike na ntughari na ụbọchị mbụ, agbanyeghị mgbaàmà ndị a na-agakarị mgbe ụbọchị 3 ma ọ bụ 4 gachara, nke bụ oge dị mkpa maka ahụ iji jiri enweghị carbohydrates. . Morezọ dị nwayọ nwayọ iji wepụ carbohydrates na-anaghị ata ahụhụ bụ site na iri nri obere carb. Muta otu esi eri nri obere carb.
Ihe oriri enyere
Nri ndị a na-ekwe ka nri protein ahụ bụ nri ndị nwere nnukwu protein na-enwe obere ọdịnaya carbohydrate, dịka:
- Anụ anụ ahụ, anụ, akwa, ham, torotolo anụ;
- Achịcha skim, chiiz na-acha ọcha, yogọt ewepụrụ;
- Mmiri almọnd ma ọ bụ mkpụrụ ọ bụla
- Chard, kabeeji, inine, letus, arugula, watercress, chicory, karọt, kabeeji, tomato, kukumba, radish;
- Olive ma ọ bụ flax mmanụ, oliv;
- Chestnuts, mkpụrụ, almọnd;
- Mkpụrụ dị ka chia, flaxseed, sesame, ugu, sunflower;
- Ube oyibo, lemon.
Enwere ike ịme nri protein maka ụbọchị 15 yana oge ụbọchị 3, enwere ike ịmeghachi ya karịa ụbọchị 15 karịa.
Ihe oriri iji zere
Nri amachibidoro n'oge nri protein bụ isi mmalite nke carbohydrates, dị ka ọka na tubers, dị ka achịcha, pasta, osikapa, ntụ ọka, poteto, poteto ụtọ na akpu. Na mgbakwunye na mkpụrụ osisi dịka agwa, chickpeas, ọka, peas na soybean.
A na-atụ aro ka ị zere shuga na nri ndị nwere ya, dị ka kuki, ato uto, achịcha, mmanya ọtọ bịrịbịrị, mmanụ a honeyụ na ihe ọ juụ industụ ndị mepere emepe. Na mgbakwunye, ọ bụ ezie na ahụike, mkpụrụ osisi nwere nnukwu shuga ma yabụ a ga-ezere ma ọ bụ rie ya n'ọtụtụ oge nri protein.
Ọ dị mkpa ka ị ghara iri nri ndị a n'oge nri protein iji zere mgbanwe na metabolism nke na-egbochi ahụ iji protein na abụba dị ka isi iyi ike.
Nri menu nri protein
Nke a bụ ihe atụ nke nchịkọta nri nri protein zuru oke iji mezue otu izu.
| Nri ụtụtụ | Nri ehihie | Nri ehihie | Nri abalị | |
| Nke abụọ | Skimmed mmiri ara ehi na ube oyibo na scrambled nsen na yabasị na paprika | Esie ya azu na akwụkwọ nri seasoned na lemon tụlee | 1 yogọt dị obere na abụba butter | Mkpụrụ osisi na salad tomato na tuna, tinyere ude yogọt na cilantro na lemon |
| Nke atọ | Yogọt skim na flaxseed, tinyere akwụkwọ mpịakọta cheese na turkey ham | Achịcha eghere eghe na salad nke kukumba, letus, tomato, tinyere mmanụ oliv na lemon | Sie àkwá na karọt osisi | Osisi salmọn nwere broccoli, karọt na salad tomato, jiri lemon na flaxseed mmanụ mee ya |
| Nke anọ | Kọfị na mmiri ara ehi skim na akwa 1 sie | Omelet na chiiz na ham na arugula salad tinyere ya na mmanu oliv na lemon | Skimmed yogọt na mkpụrụ chia na mpekere abụọ nke cheese | Noodle zucchini nwere anu ehi ala ya na tomato ihe okike |
| Nke ise | Ube oyibo na-enye mmiri ara nke nwere skimmed | Ọhụrụ tuna jiri chard sie ya ma jiri mmanụ flaxseed mee ya | Lemọn ihe ọ juiceụ juiceụ na akwa na 1 iberi nke toki ham | Ara a Roara n'ọkụ na tomato na grated chiiz na mmanụ oliv, tinyere arugula na grated karọt salad ma jiri lemon |
| Fraide | Skimmed yogọt na akwa scrambled na chard na cheese | Eggplant jupụtara na shredded ọkụkọ ara na sautéed na paprika, yabasị au gratin na oven na grated chiiz | Ube oyibo smoothie na almọnd mmiri ara ehi | Omelet na akwukwo nri na eyịm sautéed |
| Satọde | Skimmed mmiri ara ehi na 2 ham na cheese na-apụta | Letus, arugula na kukumba salad na chopped ube oyibo na grated chiiz na sie ya akwa na yogọt, pasili na lemon mgbakwasa | Walnuts 3 na yogọt 1-abụba dị ala | Karọt ude na mkpụrụ osisi diced ọcha chiiz na cilantro |
| Ụbọchị ụka | Kọfị na mmiri ara ehi almọnd na ham na cheese omelet | Esi nri a asụrụ na asparagus nke mmanụ oliv dị na ya | Mpekere ube oyibo na ahụekere peekere | Anwụrụ ọkụ salmọn salad na-acha akwụkwọ ndụ na-acha odo odo letus, chopped ube oyibo, chia mkpụrụ na akụ, seasoned na olive mmanụ na lemon |
Ọnụ nri dị na menu egosiri dị iche iche dabere na afọ, mmekọahụ, mmega ahụ yana ma onye ahụ nwere ọrịa ma ọ bụ na ọ nweghị, yabụ ọ dị mkpa ịchọ onye na-edozi ahụ ka o mee nyocha zuru oke ma gbakọọ oke kwesịrị ekwesị. mkpa mmadụ.
Ihe ịmara tupu ịmalite nri protein
Tupu ịmalite nri ọ bụla, ọ dị mkpa ịkpọtụrụ dọkịta ma ọ bụ onye na-edozi ahụ ka ọ ghara imerụ ahụ ike gị. Onye na-edozi ahụ nwere ike ịkwado menu nke ahaziri iche, na-echebara mmasị onwe gị na mgbochi mgbochi nri.
Nri a ekwesighi ka ndị nwere nsogbu akụrụ rụọ ya, ebe ọ bụ na ịribiga oke protein nwere ike imebi akụrụ karịa. Ekwesịrị ịme ihe oriri naanị maka ọnwa 1, mgbe nke a gasịrị ọ ga-ekwe omume ịnọgide na-eri obere carbohydrate iji kwado ibu ma zere mpe ma ọ bụ karịa nke ụfọdụ nri na ahụ.
N'ihe banyere ịbụ onye anaghị eri anụ, e nwere nri ndị jupụtara na protein na-edozi ahụ, dịka agwa, chickpeas na quinoa, dịka ọmụmaatụ.
Lelee na vidio a kedu nri kachasị mma nke jikọtara iji mepụta protein, yana anụ:
Posts A Ma Ama
Cholesterol mgbako: mara ma cholesterol dị mma
