- banyere uru nke protein nye mmadu;
- kedu ihe ga - eme ma ọ bụrụ na ị wepụ ihe oriri protein na nri ma ọ bụ, na - atụgharị, gbanye ihe oriri na protein;
- esi gbasaa protein site na ibu;
- kedu ngwaahịa bụ protein kachasị (table);
- ihe a na-enweghị ike ịchọta maka nri protein;
- ihe a choro maka ichota.
Karịa protein bara uru?
Protein bụ isi ihe ụlọ maka ahụ. Ndị a bụ obere brik-mkpụrụ ndụ ndị na-ekere òkè na-ewu sel na DNA, mee ka mmepụta nke enzymes rụọ ọrụ, na-ahụ maka elasticity nke anụ ahụ (collagen), na-ebibi toxins na nje bacteria, nyefee oxygen (hemoglobin) site na ahụ, ma gbadaa n'ime amino acid. Ma nke a bụ obere ndepụta nke ihe protein nwere bara uru maka mmadụ.
Nye ndị na-eme egwuregwu, protein na-enye aka n'ịdị na-emepụta ahụ ike, ịdị arọ na-enye usoro mgbaze, nke na-ewepụ ume. N'okpuru ikuku nke anụ ọkụkọ, ahụ na-etinye 10-12% nke ume, na achicha naanị 5%.
Kedu ihe dị ize ndụ na-eri nri nke protein maka mmadụ?
Ma ụkọ ogologo na ụba nke protein na ahụ nwere mmetụta dị njọ n'ahụ ahụike mmadụ.
Oge:
- Ọla n'iyi akpụkpọ anụ (cellulite, njigide, looseness);
- Mbelata nke uru ahụ, atrophy (njigide mgbochi na protein ga-eduga na nkwụsị nke ahụ, ihe atụ pụtara ìhè bụ ọgwụ ọjọọ na-egbu egbu);
- Ọnwụ nke mbọ, ntutu isi;
- Mgbochi nke ụda vascular, valvular na muscular ngwa nke obi.
Ngafe:
- Ntinye ahụ (nsị) nke imeju na akụrụ site na mmepụta nke protein;
- Nsogbu na afo;
- Ibu oke nke imeju (oke ogwu);
- Nsogbu obi.
Na protein ọ ka mma ka ị ghara ịkwa njọ: egbula ma ọ bụ bido ọnụego kwa ụbọchị na uche gị.
Kedu ka esi gbakọọ protein kwa ụbọchị site na ibu?
Ịtụle ọnụego protein kwa ụbọchị dị mfe.
Maka ebi ndụ - 1 g protein na 1 n'arọ nke ibu;
Maka obere ọrụ - 1.5 g protein kwa kilogram nke ibu;
Maka ndụ ndụ na-achọ ịdị arọ - 2-2.5 grams nke protein kwa 1 n'arọ nke ibu.
Mana n'otu oge ahụ, ngwaahịa protein agaghị abụ ihe karịrị 15-20% nke ihe oriri zuru oke kwa ụbọchị.
Na 1 g protein nwere 4 kcal. Iji tụnyere caloric ọdịnaya nke ngwaahịa protein, gbasaa protein (gram) site na 4.
Kedu ka esi gụọ calorie ka ị ghara ibu ibu, gụọ ebe a .
Ndepụta Ngwaahịa Protein
Ezi anụ ndị na-eri protein bụ ọkụkọ, anụ anụ na anụ turkey. Na-abịa abịa nri mmiri, azụ na nsen anụ ọkụkọ. Na-enweghị ha, nri nke nri kwa ụbọchị enweghị ike iche. Ị nweghị ike ịṅụ mmiri ara, anaghị eri cheese cheese, mana enwere 150 grams nke anụ ma ọ bụ azụ - ndị na-ebute ihe dị oké mkpa amino asịd - na-achọrọ.
Cereals na mkpụrụ na-esitekwa na protein, mana ha nwere protein-carbohydrate. Ihe omimi amino acid n'ime ha bu otutu oge. Gwakọta protein na anụ nri n'ime 60/40%, mgbe ahụ ahụ jupụtara na mmiri ndị bara uru.
Site n'ụzọ, macaroni nwere protein ntanetị karịa 11 g kwa 100 g dabara na protein protein. Nwere ike ịzụta.
Ihe oriri ndị dị na nri protein na mgbede? Ihe oriri na-emepụta abụba na abụba na mkpuru nri - nnukwu oge nri abalị.
Ngwa protein maka ọnwụ, tebụl
Maka nri ehihie, rie ihe oriri nwere nnukwu protein nke 12-15 grams, maka nri nri 10 ruo 15 grams na maka nchịkọta oge protein nke 5 ruo 10.
Iji hụ na nri gị dịgasị iche na nke bara uru, anyị na-enye ndepụta "100 protein protein maka nri niile".
Tebụl ndị a na-egosi protein, abụba na carbohydrate, yana ọdịnaya calorie nke otu narị mmiri ara ehi na anụ.
Tebụl a nwere ngwaahịa TOP-12 na protein protein.
Aha aha | Ndi na-edozi, g | Ụdị, g | Carbohydrates, g | Energy uru kwa 100 g, kcal |
Ugbo | 11 | 1.2 | 68.5 | 329 |
Oatmeal | 12.3 | 6.1 | 60 | 342 |
Osikapa | 7th | 1 | 74 | 333 |
Buckwheat | 12.6 | 3.3 | 57.1 | 308 |
Ụdị ọcha | 7.0 | 0.50 | 16.90 | 102 |
Lentils | 24 | 1.5 | 46 | 295 |
Na-agagharị | 16.2 | 61 | 11.1 | 656 |
Obere | 26.3 | 45 | 45 | 690 |
Rye | 10.7 | 2 | 56 | 276 |
Ọka | 8.3 | 1.2 | 7.5 | 74 |
Peas | 23 | 1.6 | 58 | 648 |
Soybean | 35 | 17.3 | 26.5 | 402 |
Menu otu ụbọchị maka nri dị mma
Ụtụtụ:
- oatmeal na mmiri ara ehi + 1/3 banana - 150 grams;
- obi cheese 1% + mịrị + 1 tsp. fiber - 150 grams;
- apple-oatmeal pancakes na mmanụ aṅụ - 3-4 PC.
Nri: mkpụrụ osisi ma ọ bụ salad akwukwo nri
Nri ehihie: (akụkụ nke 100 grams)
- buckwheat + dickstick ọkụkọ maka di na nwunye + sauerkraut;
- bred / osikapa ofe na obere abụba abụba + tost si achịcha ojii;
- ihe oriri na stew na-enweghị poteto + ọkụkọ fillet na garlic ihendori (150-200 g) + iberibe achịcha ojii.
Nri : mkpụrụ osisi ma ọ bụ salad akwukwo nri
Nri abalị: (ọrụ 100 grams)
- na-eri anụ maka di na nwunye, na-eri nri na akwụkwọ nri;
- akwukwo nri akwukwo nri;
- obi cheese na utoojoo ude 15% na akpọrọ apricots.