Otu protein na nri ụtụtụ nwere ike inyere gị aka ịkwụsị ibu

Ndinaya

• I Kwesịrị iri nri ụtụtụ?
• Otu protein na-enyere gị aka ịkwụsị ibu
• Nri ụtụtụ protein na-enyere gị aka iri obere oge
• Otu protein na nri ụtụtụ na-enyere gị aka ịkwụsị ibu na afọ
• Protein nwere ike inye aka na metabolism gị
• Kedu nri oriri na-edozi ahụ ị kwesịrị iri maka nri ụtụtụ?
• Ọ bụrụ n’iri nri ụtụtụ, mee ka ọ dị elu na protein
• Nri nri: apụl ụbọchị niile

Protein bụ isi ihe na-edozi ahụ maka ọnwụ.

N’ezie, ịtinyekwu protein na nri gị bụ ụzọ kachasị mfe na nke kachasị dị irè iji felata.

Nnyocha e mere na-egosi na protein nwere ike inye aka igbochi agụụ gị ma gbochie gị iri oke nri.

Yabụ, ịmalite ụbọchị ụtụtụ na-eri nri ụtụtụ nwere oke ibu nwere ike bụrụ mbubata ibu ibu.

I Kwesịrị iri nri ụtụtụ?

N’oge gara aga, a na-ejikọ imeke nri ụtụtụ na ịba ụba.

Anyị nwere ezi ihe akaebe na-egosi na ndụmọdụ iji rie ma ọ bụ ịfe nri ụtụtụ enweghị mmetụta na uru ma ọ bụ ọnwụ. Can nwere ike ịgụkwu banyere nke a n'isiokwu a ().

Otú ọ dị, iri nri ụtụtụ nwere ike ịbụ ezigbo echiche maka ihe ndị ọzọ. Dịka ọmụmaatụ, ọ nwere ike melite arụmọrụ ọgụgụ isi na ụmụaka ụlọ akwụkwọ, ndị nọ n'afọ iri na ụma na ụfọdụ ndị ọrịa (,).

Nke a nwekwara ike ịdabere na ogo nke nri ụtụtụ. Ọbụna ma ọ bụrụ na nri ụtụtụ stereotypical (dị ka nnukwu nri ụtụtụ nke nwere shuga) enweghị mmetụta na ibu, nri ụtụtụ nke dị na protein na-efu ọnwụ nwere ike nwee mmetụta dị iche iche.

Aro ndị a na-eri ma ọ bụ sụgharịa nri ụtụtụ enweghị mmetụta na ibu. Otú ọ dị, otu ihe ahụ nwere ike ọ gaghị emetụta nri ụtụtụ protein dị elu.

Otu protein na-enyere gị aka ịkwụsị ibu

Protein bụ otu ihe kachasị mkpa maka ịbelata ibu.

Nke a bụ n'ihi na ahụ na-ejikwu calorie eme ihe iji gbakwunye protein, ma e jiri ya tụnyere abụba ma ọ bụ carbs. Protein na-emekwa ka ị nwee afọ ojuju karịa ogologo oge,,,,,).

Otu nnyocha ụmụ nwanyị gosipụtara na ịba ụba protein sitere na 15 ruo 30% nke calorie niile nyeere ha aka iri obere calorie 441 kwa ụbọchị. Ọ dịkwa kilogram ise n'arọ ha naanị n'ime izu iri na abụọ ().

Nnyocha ọzọ chọpụtara na ịba ụba protein na 25% nke calorie zuru oke belata nri abalị na ọkara na echiche dị egwu banyere nri site na 60% ().

N'ọmụmụ ihe ọzọ, e mere ụmụ nwanyị abụọ ka ha rie nri ibu maka izu 10. Ndị otu a riri otu kalori ha, ma protein dị iche iche.

Themụ nwanyị niile nọ na-amụ ihe a tụfuru. Agbanyeghị, nnukwu protein nwere ihe dịka ọkara kilogram (1.1 lbs) karịa, yana pasent buru ibu nke abụba ahụ ().

Protein nwekwara ike inyere gị aka ịkwado ọnwụ dị ogologo oge. Otu nnyocha chọpụtara na ụba protein site na 15 ruo 18% nke calorie mere ka ndị na-eri nri nwetaghachi 50% obere ibu (,,).

Gbakwunye protein na nri gị bụ ụzọ dị irè iji belata ibu. O nwekwara ike inyere ndị na-eri nri aka ịkwado ọnwụ ọnwụ ogologo oge.

Nri ụtụtụ protein na-enyere gị aka iri obere oge

Ọtụtụ ọmụmụ na-enyocha otú protein na nri ụtụtụ si emetụta omume iri nri.

Offọdụ n'ime ha egosila na nri ụtụtụ protein dị elu na-ebelata agụụ ma na-enyere ndị mmadụ aka iri obere calorie 135 na mgbede (,,).

N'ezie, nyocha MRI egosila na iri nri ụtụtụ juputara na protein na-ebelata akara ngosi na ụbụrụ na-achịkwa mkpali nri na omume na-akwụ ụgwọ ụgwọ ().

Protein na-enyekwara gị aka inwe afọ ojuju. Nke a bụ maka na ọ na - eme ka ihe n’ahu n’ahụ rụọ ọrụ nke na - egbochi agụụ, nke na - ebelata agụụ na iri oke nri.

Nke a bụ nke kachasị n'ihi ndapụ agụụ agụụ ghrelin na ịrị elu na homonụ zuru oke peptide YY, GLP-1 na cholecystokinin (,,).

Ọtụtụ ọmụmụ egosila ugbu a na iri nri ụtụtụ dị elu na-agbanwe homonụ ndị a ụbọchị niile,,,,,,).

Nri ụtụtụ protein dị elu na-ebelata nri kalori ụbọchị ọzọ. Ha na - eme ka ogo gị na - achịkwa agụụ ike - na - ebute agụụ na agụụ.

Otu protein na nri ụtụtụ na-enyere gị aka ịkwụsị ibu na afọ

Nri ụtụtụ protein nwere ike belata agụụ na agụụ. Ha nwekwara ike inyere gị aka ida abụba afọ.

Nri oriri na-emetụta ya na abụba afọ, nke pụtara protein ị na-adị elu karịa nke ị na-eri, obere abụba afọ ị nwere (,).

Otu nnyocha banyere oke ibu, ndị na-eto eto ndị China gosipụtara na iji dochie nri ụtụtụ na nri sitere na akwa mere ka mbadamba ibu karịa ọnwa 3.

Otu nri ụtụtụ dị elu buru ibu tufuru 3.9% nke ibu ahụ ha (ihe dị ka kilogram 2.4 ma ọ bụ 5.3 lbs), ebe otu protein dị ala furu efu naanị 0.2% (0.1 kg ma ọ bụ 0.2 lbs) ().

N’ọmụmụ ihe ọzọ, ndị mmadụ na-eme ka nsogbu ahụ felata natara ma nri ụtụtụ ma ọ bụ nri ụtụtụ nke nwere otu kalori hà.

Mgbe izu asatọ gasịrị, ndị na-eri nri ụtụtụ ahụ nwere 61% mbelata BMI, 65% karịa ọnwụ na 34% mbelata ukwu n'úkwù ().

Iri protein maka nri ụtụtụ nwere ike iduga oke nha, ọkachasị ma ọ bụrụ na i nwere ọtụtụ ibu ibu.

Protein nwere ike inye aka na metabolism gị

Edinggba ọsọ gị ngwa ngwa nwere ike inyere gị aka ịkwụsị ibu, ebe ọ na - eme ka calorie dịkwuo ọkụ.

Ahụ gị na-eji calorie dị ukwuu karị iji protein protein (20-30%) karịa carbs (5-10%) ma ọ bụ abụba (0-3%) ().

Nke a pụtara na ị na-erekwu calorie karịa na ị na-eri protein karịa iri carbs ma ọ bụ abụba. N'ezie, e gosipụtawo ihe oriri protein dị elu na-eme ka calorie 80 ruo 100 na-ere ọkụ kwa ụbọchị (,,).

Nri protein dị elu nwekwara ike inye aka igbochi mgbu anụ ahụ n'oge mgbochi calorie, ma gbochie obere mbelata nke metabolism nke na-abịakarị mgbe ọ na-ebu ibu, nke a na-akpọkarị "ọnọdụ agụụ" (, 30,,,).

E gosipụtara ihe oriri protein dị elu iji bulie metabolism site na calorie 100 kwa ụbọchị. O nwekwara ike inyere gị aka ịnọgide na-enwe akwara na nnukwu metabolism mgbe ị na-egbochi calorie.

Kedu nri oriri na-edozi ahụ ị kwesịrị iri maka nri ụtụtụ?

Na mpempe, UGO.

Akwa na-edozi aru nke ukwuu na protein. Dochie anya nri nri ụtụtụ na àkwá egosiri iji nyere gị aka iri obere calorie maka elekere 36 sochirinụ ma tụfuo ibu karịa na abụba ahụ,,,.

Agbanyeghị, azụ, azụ, anụ, anụ ọkụkọ na ngwaahịa mmiri ara ehi bụkwa ezigbo isi mmalite protein maka ịgụnye maka nri ụtụtụ.

Maka ndepụta zuru ezu nke nri protein dị elu, gụọ isiokwu a.

Ndị a bụ ihe atụ ole na ole nke nri ụtụtụ protein nwere ike inyere gị aka ịkwụsị ibu:

• Akwa achicha: na veggies, eghe na aki oyibo ma ọ bụ mmanụ oliv.
• Otu omelette: na obi cheese na inine (ọkacha mmasị m).
• Fufụ tof: ya na Kale na mmiri ara ehi na-enweghi mmiri ara ehi.
• Greek yogọt: ya na oka wit, nkpuru osisi na nkpuru osisi.
• A shake: otu scoop nke whey protein, banana, oyi kpọnwụrụ mkpụrụ osisi na almọnd mmiri ara ehi.

Pancake protein na-abụkwa nri ụtụtụ a ma ama n'oge a.

Akwa na-eme ezigbo nri ụtụtụ. Agbanyeghị, nri ụtụtụ ndị ọzọ nwere protein nwere oke nhọrọ.

Ọ bụrụ n’iri nri ụtụtụ, mee ka ọ dị elu na protein

Ọ bụrụ na ị họrọ iri nri ụtụtụ, rie nke nwere protein.

Ngwurugwu protein nke nri ụtụtụ na-amụ ihe n'elu sitere na 18 ruo 41% nke calorie, yana opekata mpe gram 20 zuru oke.

Iji gụkwuo banyere uru ahụike nke protein, lelee edemede a: 10 Ihe Mere Nkà Mmụta Sayensị Ji Rie Ọtụtụ protein.

Nri nri: apụl ụbọchị niile