Ihe ị ga-eri mgbe ọzụzụ gasịrị

Ndinaya

• 1. Ihe oriri bara ụba na carbohydrates
• 2. Nri nwere protein
• Ahụ ike
• 1. Yogọt nwere mkpụrụ vaịn na ọka oat
• 2. banana na oat pancakes
• 3. Mmiri ara ehi, unere na udara apụl
• 4. Oat na flaxseed mmanya na mkpụrụ osisi a mịrị amị
• 5. Ọkụkọ, akwa na akwachi tomato

Nri nri mgbe ọzụzụ gasị kwesịrị ịbụ ihe kwesịrị ekwesị maka ebumnuche ọzụzụ na onye ahụ, nke nwere ike ịbụ, felata, nweta uru ahụ ma ọ bụ jigide ụdị ndụ dị mma, onye ọkachamara ga-atụ aro ya, ebe ọ ga-ekwe omume na egosiputara nri kacha mma. kwesịrị ekwesị maka afọ onye ahụ, okike ya, ibu ya na ebumnuche ya.

Nri ndị kwesịrị ịmịcha mgbe ọzụzụ gasị kwesịrị ịba ọgaranya na carbohydrates ma ọ bụ protein, ebe ọ bụ na ha na-enyere mọzụlụ aka ịgbake site na mmega ahụ ma nwee ahụike, na-emeju ume ahụ ejirila oge ọzụzụ na, site na nri na mmiri, ọ ga-ekwe omume ịchekwa ahụ hydration furu efu n'oge ọzụzụ n'ihi ọsụsọ.

1. Ihe oriri bara ụba na carbohydrates

Nri bara ụba na carbohydrates na-enyere aka mejupụta ike ejiri ya n'oge ọzụzụ, glycogen muscle, na-ahụ maka ịchekwa ike na sel na ime ka anụ ahụ dị ọhụrụ, na-eme ka ọ dị mma.

Mgbe ọzụzụ, carbohydrates kwesịrị ịbụ ndị ahụ na-etinye ngwa ngwa, dịka osikapa, pasta, achịcha ọcha, mkpụrụ osisi, dị ka unere, apụl, mkpụrụ vaịn ma ọ bụ ndị na-akụ ọka.

Agbanyeghị, oke carbohydrates onye ahụ ga-eri dị iche iche dịka ebumnuche ọzụzụ ha si dị, ọ dị mkpa ka ị gakwuru onye na-edozi ahụ ka ọ gbanwee usoro nri na oke, iji nweta nsonaazụ ya ngwa ngwa. Lelee nri ndị nwere carbohydrates dị ukwuu.

2. Nri nwere protein

Nri bara ọgaranya na protein nke bara uru dị ukwuu dị ka mmiri ara ehi, yogọt sitere n'okike, cheese, curd, akwa ma ọ bụ ọkụkọ na-enye aka weghachite akwara nke mbọ ị mere n'oge ọzụzụ na ịchekwa mkpụrụ ndụ gị.

Mgbe ọzụzụ gasịrị, ndị na-edozi ahụ ga-abụ nke bara uru dị ukwuu n'ihi na ha nwere amino acid dị mkpa maka ahụ dị mma ma ahụ na-ejikarị ya ahụ.

Agbanyeghị, ka ebumnuche ọzụzụ a wee mezuo ọsịsọ, ọ dị ezigbo mkpa na onye na-ahụ maka nri gafere nri ahụ, nke mere na nke a na ọnụọgụ nri ga-adabara onye ọ bụla. Mara isi nri nwere protein.

Ahụ ike

Nri mgbe ọzụzụ gachara kwesịrị ime na nkeji iri atọ mbụ ruo elekere mbụ mgbe emechara ahụ, ọ dị mkpa iji rie nri ndị dị mma, mana nke ahụ bara ọgaranya, nwere carbohydrates na protein.

Oge nke onye ahụ na-azụ, na-emetụta ihe ha ga-eri na-esote, ebe ọ bụ na ọ bụrụ na ọzụzụ a dị n'ihu nri ndị bụ isi, a ga-eri nri mgbe ọzụzụ gachara site na nri dịka anụ, osikapa ma ọ bụ pasta, ọ bụrụ na ọzụzụ a bụ emere n'oge ọ bụla ọzọ n'ụbọchị, nri ndị ị ga-eri ga-abụ nri dị mma, dị ka:

1. Yogọt nwere mkpụrụ vaịn na ọka oat

Yogurt bu ezigbo ihe na enye protein, nke di nkpa maka ikwado aru ike na nkwonkwo ya na inyere aka ime ka aru di ike mgbe omutachara .. Mkpụrụ vaịn na ọka oat bu nri juputara na carbohydrate nke n’enye ahu ike o n’eme ozo.

Efrata:

• 1 yogọt larịị;
• 6 mkpụrụ vaịn;
• 3 tablespoons nke oat flakes.

Nkwadebe:

Tinye na efere tinye ihe niile e ji esi nri ma gwakọta. Enwere ike ịme nri a dị mma n’etiti ụtụtụ ma ọ bụ n’ehihie.

2. banana na oat pancakes

Banana na oats bụ nri bara ụba na carbohydrates, na-enyere aka iji mejupụta ume eji eme ihe n'oge ọzụzụ na inye mmetụta nke afọ ojuju, ebe akwa ọcha bụ ezigbo ihe na-enye protein na, ya mere, na-enyere aka n'ịba ụba akwara, na mbenata ibu na mgbake mgbe mmega ahụ gasịrị. .

Efrata:

• 3 ngaji oatmeal;
• Banana 1 chara acha;
• 2 akwa ọcha.

Nkwadebe mode:

Na blender tinye ihe niile agwakọta ma gwakọta ya ruo mgbe ị ga-enweta ngwakọta homogeneous.

Mgbe ahụ, n'ime ite ighe ọkụ, tinye obere akụkụ, na-ahapụ ka esi nri ihe dị ka minit 3 ruo 5, na-atụgharị pancakes ma hapụ nri maka otu oge ahụ.

3. Mmiri ara ehi, unere na udara apụl

Mmiri ara ehi bara ọgaranya na protein, na-enyere aka ime ka akwara nwee ahụ ike mgbe a zụsịrị ọzụzụ ma mee ka ọkpụkpụ dị ike, na mgbakwunye, unere na apụl bụ ezigbo ihe ndị na-enye carbohydrates, na-akwalite nnọchi nke ike ejiri wee nyere aka belata agụụ site n'ịba ụba nke afọ ojuju.

Efrata:

• Iko mmiri ara ehi 2;
• Banana 1;
• 1 apụl.

Nkwadebe mode:

Na blender, tinye ihe niile agwakọta ma gwakọta ya ruo mgbe ị ga-enweta ngwakọta homogeneous. Ije Ozi na otu iko.

4. Oat na flaxseed mmanya na mkpụrụ osisi a mịrị amị

Otis na unere bụ nri bara ụba na carbohydrates na-enyere aka na mgbake ahụ ike mgbe ha nwesịrị ọzụzụ na, ebe ha bara ọgaranya na eriri, na-abawanye satiety, na-ebelata agụụ, yana flaxseed nke bụkwa ezigbo ụzọ nke eriri na omega 3, nke ọ na-enye ohere Mkpụrụ osisi ndị a mịrị amị jupụtara na protein, na-akpali akpali mmepụta nke akwara na abụba dị mma, na-amụba afọ ojuju mgbe ọ rụsịrị.

Efrata:

• 1 iko oat flakes;
• Iko nke flax;
• ½ iko almọnd laminated;
• ¼ iko mkpụrụ;
• Unere chara acha;
• 1 teaspoon nke pawuda ntụ ntụ;
• 1 ngaji mmanụ a .ụ.

Nkwadebe mode:

Kpochapu oven na 180ºC na, na tray, tinye mpempe akwụkwọ akpụkpọ anụ. N'ime efere gwakọtara oat, flaxseeds, almọnd na walnuts, na, iche iche, Mash, banana, cinnamon na mmanụ a honeyụ ruo mgbe a ga-eme ka ọ dị ọcha. Gwakọta puree na ihe ndị ọzọ fọdụrụnụ ma tinye na tray ahụ, pịa oke. Ime ihe dị ka minit 25 ruo 30. Mgbe obi jụrụ bee n'ime Ogwe.

5. Ọkụkọ, akwa na akwachi tomato

Ọkụkọ na akwa bụ ezigbo ihe na-enye protein, yabụ, na-enyere aka na mgbake nke akwara mgbe mgbatị gasịrị ma nyere aka ịba ụba mọzụlụ. Na mgbakwunye, tomato bụ mkpụrụ nwere obere kalori na, n'agbanyeghị na ọ nwere obere carbohydrates na protein, ọ bara ọgaranya na vitamin C na ihe ndị na-eme ka mamịrị, na-eme ka usoro ahụ ji alụso ọrịa ọgụ ike ma na-enyere aka na njigide mmiri.

Letus bụ nri bara ụba na antioxidants na eriri nke na-enyere aka na ọnwụ ọnwụ na-enye mmetụta nke satiety, na mgbakwunye na ịnweta mineral dị ka calcium na site nke na-enyere ike ọkpụkpụ.

Efrata:

• 1 mkpuchi mpempe akwụkwọ;
• 100g nke shredded ọkụkọ;
• 1 àkwá,
• 1 tomato;
• 2 letus akwụkwọ;
• 1 ngaji nke mmanụ oliv;
• 1 obere nnu;
• Oregano nụrụ ụtọ.

Nkwadebe mode:

N’ime ite, sie ọkụkọ na akwa. Mgbe ị na-esi ya, tinye ọkụkọ ahụ n'ime nnukwu efere ma gbanye ya. Agbaji akwa ahụ na mpekere ma gwakọta ọkụkọ na mmanụ, nnu na oregano. Debe letus, tomato, ọkụkọ na akwa na mpempe akwụkwọ ahụ, kechie ihe mkpuchi ahụ ma jee ozi.

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