Protein-Sparing Gbanyere Ntughari Ọsọ: Ọ Na-enyere Aka Ibu?

Ndinaya

• Nlekọta nri ahụike Healthline: 2.25 n'ime 5
• Kedu ihe na-egbochi nsị protein ngwa ngwa?
• Etu ị ga - esi mee ihe na - eme ka protein gbanwere ngwa ngwa
• Ọ na-arụ ọrụ maka ụkọ ọnwụ?
• Uru ndị ọzọ ọ ga-erite
• Enwere ike iduga
• Ihe oriri
• Nri iji zere
• Ihe nlele
• Mọnde
• Tusde
• Wenezde
• Tọsde
• Fraide
• Isi okwu

Nlekọta nri ahụike Healthline: 2.25 n'ime 5

Ndị dọkịta bidoro na-eme ka protein bekee gbanye nri ngwa ngwa iji nyere ndị ọrịa aka ịkwụsị ibu ngwa ngwa.

Agbanyeghị, n'ime iri afọ ole na ole gara aga, ọ nweela mgbasawanye zuru ebe niile n'etiti ndị na-eri nri na-achọ ụzọ dị mfe ma dịkwa mfe iji dobe paụnd ọzọ.

Ọ bụ ezie na a na-eto atụmatụ a ọtụtụ mgbe maka ịdị irè ya, nchekwa ya na nkwado ya ka a na-ajụ.

Isiokwu a na-elerukwu anya na protein-na-egbochi ma ọ bụ na-agbanwe ngwa ngwa ma ọ dị irè maka ọnwụ.

Ugogo Ego Etufu

• Ọnụ ọgụgụ zuru ezu: 2.25
• Akara ọnwụ ọnwụ ngwa ngwa: 4
• Ogologo ọnwụ ọnwụ: 1
• Mfe soro: 2
• Oriri na-edozi ahụ: 2

N'okpuru ala: Ọ bụ ezie na protein-na-ahapụ ngwa ngwa gbanwere ngwa ngwa (PSMF) na-enyere aka ịbelata oge dị mkpirikpi, ọ na-egbochi oke ma dị obere kalori. Ya mere, ọ na-ebute nsogbu nke erighị ihe na-edozi ahụ ma weghachite ibu.

Kedu ihe na-egbochi nsị protein ngwa ngwa?

Mkpụrụ protein na-egbochi ngwa ngwa (PSMF) bụ nri dị obere kalori nke e mere iji nyere aka nha ọnwụ ma chekwaa ahụ ike.

Ọ na-egbochi calorie ka ọ na-eri nri ma na-abawanye nri nke protein nwere ọgaranya.

Ọzọkwa, nri carbohydrates na abụba dị oke na nri a.

Ebuputara PSMF na 1970s iji nyere ndị nwere oke ibu aka ka ha ghara ibu ibu n'okpuru nduzi nke dibịa.

Agbanyeghị, n'ime afọ ole na ole gara aga, agbanweela ọtụtụ mgbanwe. A na-agbasoro ya mgbe mgbe na-enweghị nlekọta ahụike, nke nwere ike ịdị egwu.

Na nchikota

PSMF bụ nri na - egbochi oke nke na - egbochi ịmachi calorie, carbs, na abụba yana ịba ụba oriri protein.

Etu ị ga - esi mee ihe na - eme ka protein gbanwere ngwa ngwa

E kewara ihe oriri n'ụzọ abụọ dị mkpa: usoro kpụ ọkụ n'ọnụ na usoro ịmịghachi mmiri.

Oge kpụ ọkụ n'ọnụ nwere ike ịdịru ọnwa isii ma gụnye ịmachi kalori ka ihe na-erughị kalori 800 kwa ụbọchị.

Iji soro PSMF, ị ga-eri ihe dịka gram 0.7 nke protein kwa paụnd (gram 1.5 kwa kilogram) nke oke ahụ. N'ozuzu, nke a kwesịrị isi na nri ndị nwere protein dị ka anụ ọkụkọ, azụ, àkwá, chiiz nwere obere anụ, na tofu.

Abụba agbakwunyere dị ka mmanụ ma ọ bụ akwa salad abụghị ihe mgbochi, a na-egbochi carbs na gburugburu 20 gram ma ọ bụ obere kwa ụbọchị.

N’oge a na-emegharị anụ, a na-eji nwayọ eweghachi carbs na abụba n’ime nri ahụ, ma jiri nwayọ belata ihe oriri protein kwa ụbọchị site na gram 7-14 kwa ọnwa.

Oge mmeghari mmiri nwere ike izu 6-8. A na-ahapụ ihe ruru gram 45 nke carbs kwa ụbọchị n'ọnwa mbụ, ebe a na-ahapụ ihe ruru gram 90 kwa ụbọchị n'oge ọnwa nke abụọ ().

A na-eji multivitamin, tinyere potassium, calcium, magnesium, na sodium supplements, eme ihe n’oge akụkụ ahụ kpụ ọkụ n’ọnụ iji nyere aka kpuchido ụkọ nri ndị na-edozi ahụ.

Na nchikota

A na-ekeji PSMF a na-ahụkarị ụzọ abụọ: oge ​​kpụ ọkụ n'ọnụ na ịmịghachi azụ. N'oge usoro kpụ ọkụ n'ọnụ, a na-egbochi carbs, abụba, na calorie nke ukwuu. N'ime oge ịmaliteghachi, a na-eji nwayọọ nwayọọ agbakwunye ihe oriri n'ime nri.

Ọ na-arụ ọrụ maka ụkọ ọnwụ?

Nnyocha na-egosi na PSMF nwere ike ịdị irè maka nnabata ngwa ngwa mgbe emere ya n'okpuru nlekọta ahụike kwesịrị ekwesị. Nke a bụ n'ihi na nri nwere obere kalori na nnukwu protein, nke na-akwalite ọnwụ.

Otu obere ọmụmụ ihe gbasara ndị ntorobịa iri na abụọ na PSMF chọpụtara na ndị sonyere furu efu na kilogram 11 karịa ọnwa 6. Nke a ruru ihe dịka 10% nke ịdị arọ ha niile ().

Ọzọ tọrọ, 6-izu ọmụmụ 15 mmadụ gosiri na na-esonụ a PSMF belatara abụba nke anụ site na 32 kilogram (14 n'arọ) na-enweghị budata agbanwe agbanwe uru ahụ ().

Nke ahụ kwuru, ọ bụ ihe edoghị anya otu PSMF si dị irè maka ịkwagide ọnwụ dị ogologo oge yana ma ọ nwere ike ibute ibu ibu ozugbo ịmaliteghachi nri nkịtị.

N'ezie, ọtụtụ ọmụmụ na-akọ na ndị na-eri nri na-enwetaghachi ihe karịrị 50% nke ibu ha na-efufu n'ime afọ 2-3 nke mezue nri PSMF ().

Otu nnyocha na 127 ndị mmadụ chọpụtara na a PSMF dị irè karịa a ot-kalori nri maka mkpụmkpụ-okwu arọ ọnwụ.

Otú ọ dị, mgbe otu afọ gasịrị, ọnwụ ọnwụ yiri nke dị n'etiti otu dị iche iche, na-atụ aro na PSMF nwere ike ọgaghị adị irè maka mmezi ibu na ogologo oge ().

Na nchikota

Nnyocha na-egosi na PSMF na-abawanye ọnwụ ọnwụ dị mkpụmkpụ ma na-echekwa akwara. Otú ọ dị, ụfọdụ ọmụmụ achọpụtawo na ọ nwere ike ọ gaghị adị irè maka ịkwagide ọnwụ dị ogologo oge.

Uru ndị ọzọ ọ ga-erite

Na mgbakwunye na inyere gị aka idalata ngwa ngwa, ịgbaso PSMF metụtara ọtụtụ uru ahụike ọzọ.

Fọdụ uru bara uru nke PSMF gụnyere:

• Mbelata ọkwa cholesterol. Otu nnyocha gosiri na PSMF dị mkpụmkpụ na-ebelata ogo nke mkpokọta na LDL (ọjọọ) cholesterol site na 20%. Agbanyeghị, nri ahụ belatara ọkwa HDL (dị mma) cholesterol ().
• Mma njikwa ọbara shuga. Nnyocha ụfọdụ achọpụtawo na nri ndị nwere obere kalori dị ka PSMF nwere ike inye aka belata ọkwa shuga dị n'ọbara ndị nwere ụdị ọrịa shuga 2 (,).
• Belata ọbara mgbali. Nnyocha na-egosi na igbochi kalori nwere ike inye aka belata ogo mgbali elu iji meziwanye ahụike obi ().
• Nwere ike inye aka chebe megide ọrịa metabolic. Nri calorie dị obere nwere ike imeziwanye ọtụtụ akụkụ nke ọrịa metabolic. Nke a nwere ike inye aka belata ihe egwu gị nke ọrịa obi, ọrịa strok, na ịrịa ụdị ọrịa shuga abụọ abụọ (,).

Na nchikota

PSMF nwere ike inye aka belata cholesterol na ọbara mgbali gị, melite njikwa shuga ọbara, ma kpuchido ọrịa ọrịa metabolic.

Enwere ike iduga

Followinggbaso PSMF nwere ike ịbụ nhọrọ dị mma ma dị irè maka ụkọ ọnwụ mgbe emere n'okpuru nduzi na nlekọta nke ọkachamara ahụike.

Agbanyeghị, nri ahụ na - egbochi oke, obere calorie dị ala, ma na - ewepụ ọtụtụ nri dị mkpa. Nke a nwere ike ime ka ị ghara inwe erimeri ihe na-edozi ahụ ma ọ bụrụ na anaghị elebara gị anya nke ọma.

PSMF adabaghị maka ndị toro eto, ndị nwere akụkọ banyere iri nri na-adịghị mma, ụmụ nwanyị dị ime ma ọ bụ na-enye ara ara, ma ọ bụ ndị nwere akara ahụ dị ala karịa 27 ().

Ọ dịkwa mma maka ndị nwere akụkọ banyere gallstones ma ọ bụ wepụgo ha. Usoro nri nwere obere kalori nwere ike ime ka nsogbu ndị nwere ọnọdụ ndị a dịkwuo elu.

Fọdụ n'ime ihe mgbaàmà kachasị nke PSMF na igbochi calorie, n'ozuzu, gụnyere mgbanwe nke ọnọdụ, ọgbụgbọ, mbelata ike, na akpịrị ịkpọ nkụ ().

Ọzọkwa, nri ndị nwere obere kalori na-edugakarị nfelata ngwa ngwa, nke na-ebute nnukwu ịdị arọ nke ibu ibu nwetaghachiri ozugbo ịmaliteghachi nri kwesịrị ekwesị ().

Nwayọọ, ịdị arọ na-agbanwe agbanwe na-abụkarị nhọrọ ka nnọọ mma maka ijigide nsonaazụ ogologo oge.

Na nchikota

Enweghị nlekọta ahụike, PSMF nwere ike ịbawanye ohere nke ụkọ erimeri. O nwekwara ike ịkpata mmetụta dị nro ma ọ bụghị ihe amamihe dị na ya maka ụfọdụ ndị mmadụ.

Ihe oriri

Imirikiti nri ndị ejikọtara na PSMF bụ nri na-edozi ahụ, dị ka anụ ọkụkọ, àkwá, tofu, azụ, na anụ na-acha uhie uhie.

A na-ahapụkwa akwụkwọ nri na-abụghị starch ka ọ bụrụ akụkụ nke nri ().

Ndị a bụ ụfọdụ n'ime nri ị nwere ike iri dị ka akụkụ nke PSMF:

• Okuko: anụ ọkụkọ na-enweghị akpụkpọ anụ, toki, ọgazị, ọbọgwụ
• Anụ: anụ ehi, anụ ezi, atụrụ
• Azụ: flounder, naanị, cod, catfish, halibut
• Akwụkwọ nri ndị na-abụghị starchy: akwukwo ahihia, broccoli, kabeeji, kọlịflawa, Brussels na-epupụta, celery, tomato, eyịm
• Mmiri ara ehi nwere obere ume: cheese cheese, chiiz, mmiri ara ehi kpụrụ mmiri ara
• Akwa na akwa ocha
• Tofu

Na nchikota

PSMF gunyere nri ndi nwere protein dika ulo okuko, akwa, tofu, azu, na anu uhie, tinyekwara akwukwo nri ndi n’etughi aru.

Nri iji zere

PSMF bụ nri na - egbochi ọtụtụ ihe na - egbochi ọtụtụ carbs na abụba ().

Ndị a bụ ụfọdụ nri ị kwesịrị izere dịka akụkụ nke PSMF:

• Mkpụrụ osisi: apụl, mkpụrụ osisi, oroma, mkpụrụ vaịn, melons, pears, piich
• Akwụkwọ nri starchy: poteto, ọka, peas, parsnips
• Ọka: ọka wit, quinoa, otis, ọka bali, buckwheat, millet
• Mkpụrụ: agwa ojii, lentil, chickpeas, agwa akụrụ, ahụekere
• Nri esichara: nri dị mma, nri esi, poteto ibe, nri ngwa ngwa, swiiti Ogwe
• Ihe ọ beụ beụ na-atọ ụtọ: ihe ọ juiceụ juiceụ, ụtọ tii, ihe ọ drinksụ sportsụ egwuregwu, soda
• Sugars na ụtọ: mmanụ a honeyụ, sirop syrup, okpokoro okpokoro, molasses, shuga na-acha nchara nchara, sirop nke fructose
• Abụba na mmanụ: mmanụ oliv, mmanụ oyibo, mmanụ ihe oriri, akwa salad, bọta, majarin
• Mmiri ara ehi zuru oke: bred, chiiz, mmiri ara ehi

Na nchikota

PSMF na-egbochi iri ọtụtụ nri dị na carbs ma ọ bụ abụba.

Ihe nlele

Atụmatụ nri ụbọchị 5 nke a na-egosi ihe ụdị PSMF nwere ike ịdị.

Mọnde

• Nri ụtụtụ: akwa ya na inine na tomato
• Nri ehihie: cod grill na steamed broccoli
• Nri abalị: ara ahuru toro eto nke nwere ahihia Brussels

Tusde

• Nri ụtụtụ: tofu na-acha uhie uhie, galiki, na ose
• Nri ehihie: ọkụkọ na-eme achịcha nwere salad n'akụkụ (enweghị mgbakwasa)
• Nri abalị: anụ ezi anụ ezi na asparagus a roara n'ọkụ

Wenezde

• Nri ụtụtụ: omelet na-acha ọcha na zucchini, tomato, na galik
• Nri ehihie: achịcha azụ na-esi nri na kabeeji sie
• Nri abalị: letus kechie na dabere ala beef, mushrooms, garlic, ginger, na scallions

Tọsde

• Nri ụtụtụ: obere abụba ụlọ chiiz na pawuda
• Nri ehihie: obere-carb turkey meatballs na zucchini noodles na tomato
• Nri abalị: lemon garlic asara n'ọkụ ọkụkọ a na akụkụ salad (enweghị mgbakwasa)

Fraide

• Nri ụtụtụ: nsen sie ike na nnu na ose
• Nri ehihie: butere tofu na steamed green agwa
• Nri abalị: grilled sirloin ibe anụ na oven-asara n'ọkụ eggplant

Na nchikota

Nchịkọta nhọrọ dị n'elu na-enye ọtụtụ echiche nri nwere ike iri na PSMF. Nwere ike ịhazigharị nri ị ga-etinye na afọ gị.

Isi okwu

Ngwunye protein na-egbochi ngwa ngwa bụ nri na-egbochi oke ibu iji kwalite oke mbibi ngwa ngwa site na ịba ụba protein na ịmachi ike ị na-eri calorie, carbs, na abụba.

Studiesfọdụ ọmụmụ achọpụtala na ọ dị irè maka mkpụmkpụ oge dị mkpụmkpụ na mmelite na njikwa shuga ọbara, cholesterol, na ọbara mgbali.

Agbanyeghị, ọ nwere ike ibute ihe ọghọm gị nke erughị nri na ibu ibu nwetaghachi ogologo oge.

Tụkwasị na nke a, n'ihi ọdịdị ya na-egbochi ya, ọ kachasị mma ịgbaso ya n'okpuru nduzi nke ọkachamara ahụike iji bulie nsonaazụ ma belata mmetụta ndị na-adịghị mma.