Florentina Lewis
Nri nwere protein bara ụba na-akwalite uto akwara ma na-akwalite metabolism abụba. Kedu protein nke ahụ chọrọ yana kedu ka m ga-esi tinye nri nwere protein n'ime nri m?
Gịnị bụ nri nwere nnukwu protein?
Site na nri nwere protein dị elu, ọ dịkarịa ala pasent 20 nke calorie oriri kwa ụbọchị sitere na protein. Nri protein dị elu na-ahụkarị gụnyere nri nwere obere carb na nri ketogenic.
Kedu uru nri nwere protein dị elu?
Nri nwere protein dị elu bara uru n'ọtụtụ ụzọ. N'otu aka ahụ, ọ na-eme ka ọkwa shuga dị n'ọbara dị ala, nke na-akpali abụba ọkụ ma n'otu oge ahụ na-egbochi agụụ. N'aka nke ọzọ, ọ na-enye aka n'ịrụ ọrụ na imezi ahụ ike. Protein bụ ihe na-egbochi agụụ anụ ahụ n'ihi na ọ na-emeju gị ngwa ngwa ma na-adịru ogologo oge n'ime ndị na-eweta ume.
Ego ole Protein ka m kwesịrị iri?
German Society for Nutrition (DGE) na-atụ aro iri protein kwa ụbọchị ma ọ dịkarịa ala gram 0.8 kwa kilogram nke ịdị arọ ahụ. Ya mere, onye na-eru kilogram 70 kwesịrị iri opekata mpe gram 56 nke protein kwa ụbọchị.
Agbanyeghị, ọ bụrụ na ịchọrọ iwulite oke akwara n'ụzọ ezubere iche, ị ga-eri karịa protein kacha nta akwadoro. Dabere na ọzụzụ ike siri ike, ndị na-eme egwuregwu ike chọrọ protein 1.2 ruo 2 gram kwa kilogram nke ịdị arọ ahụ kwa ụbọchị. Maka nke a, nri ndị nwere protein kwesịrị ịdị na menu. Karịsịa ndị na-eme egwuregwu na-achọ ime ka uru ahụ ha, akwara na akwara sie ike na-eji ngwaahịa protein nwere collagen (dịka ọmụmaatụ na Triple Perform with tri-collagen complex). Protein a bụ ihe a na-ahụkarị na ahụ.
Oke kachasị maka oriri protein kwa ụbọchị bụ gram abụọ kwa kilogram nke ịdị arọ ahụ. Enwere ụfọdụ ihe àmà na-egosi na irikwu protein nwere ike ịkabiga ma mechaa mebie akụrụ, opekata mpe na ndị nwere nsogbu akụrụ dịbu adị.
Rie nri nwere protein dị elu maka otu ụbọchị: atụmatụ nri protein zuru oke
Nke a bụ ihe otu ụbọchị nwere nri nwere protein nwere ike ịdị ka: Ututu na-amalite site na ịma jijiji nke mkpụrụ osisi. N'etiti ehihie anyị na-aga n'ihu na pasta ọka zuru oke na ihendori nwere protein. A na-atụ aro salad na mgbede.
Ụtụtụ: Ntụziaka beri shake
Maka iko 1 (ihe dị ka 300 ml): họrọ 30 g raspberries. Saa 30 g blueberries na 1 ụyọkọ currants wee kpoo. Tinye 250 ml mmiri ara ehi dị ọcha, 1 pinch nke turmeric, na tomato na blender na puree ihe niile nke ọma. Wunye ịma jijiji n'ime iko ma nwee obi ụtọ.
Oge nkwadebe ihe ruru. Nkeji 5. Ihe ruru. 130 kcal; 12g protein, 2g abụba, 11g carbohydrates.
Nri ehihie: Ntụziaka maka penne ọkụkọ
Maka 1 na-eje ozi: Obụpde 1 liter nke mmiri nnu. Tinye 150 g ọkụkọ fillet akpọọ nkụ, gbanye nwayọọ na mmiri maka ihe dị ka. Nkeji 15. Wepu. Kwadebe 70 g penne dum. Tinye 40 g peas oyi kpọnwụrụ ihe dị ka nkeji atọ tupu ngwụcha nri. Bee 3 stalks nke basil na 2 g nke pistachios, na puree na 5 tbsp mmanụ na 1 tsp nke grated Parmesan. Tinye zest na ihe ọṅụṅụ nke ¼ lime, na oge. Wụsa pasta na peas. Saa 1 g purslane, maa jijiji, gwakọta ya na pasta, peas, anụ, na pesto, ma nwee obi ụtọ.
Oge nkwadebe ihe ruru. Nkeji 25. Ihe ruru. 440 kcal; 47g protein, 16g abụba, 21g carbohydrates.
N'uhuruchi: uzommeputa maka salad steak mara mma
Maka otu akụkụ: Mix 1 tsp osikapa mmanya mmanya, 1 tsp soy sauce, 1 tbsp mmanụ oliv, 1 tsp mmanụ sesame, na 1 tsp ọcha miso tapawa, na marinate 1 g rump steak na ọkara ya. Saa 150 g leaf leaf nwa na 30 g watercress, ma maa jijiji. Iberibe nke ọma ¼ yabasị uhie, 30 g kukumba, radish 25, na tomato cherry 1. Bee 4 tsp nke ahụekere, na toast. Ighe anụ ahụ maka ihe ruru. Nkeji 1. Wepu. Wunye ihe ọṅụṅụ anụ sitere na pan n'ime ihe mgbakwasa nke fọdụrụ, ma kpalie. Bee anụ n'ime ibe. hazie ihe niile.
Oge nkwadebe ihe ruru. Nkeji 30. Ihe ruru. 410 kcal; 38g protein, 22g abụba, 12g carbohydrates.
