Nri na Protein Food na Oriri Na - abawanye Ụba - Nkwenye Dietician

Nri nri ziri ezi bụ isi ihe na-eme ka mmadụ mara, ezigbo obi na ọnụ ọgụgụ dị mma na ihe nha. Protein bụ isi ihe nri nri. Anyị mepụtara nduzi dị mkpirikpi nke na-ekwu maka mkpa protein maka ahụ nke na-efu ndị na-eme egwuregwu. Site na isiokwu ị ga-amụta:

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:

Ngafe:

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

Ka anyị chọpụta ihe oriri na ụdị ọnụ ọgụgụ dị na nri protein na-edozi nri kwesịrị ekwesị. Ejiri calorie 1200-1300 kwa ụbọchị.

Ụtụtụ:

Nri: mkpụrụ osisi ma ọ bụ salad akwukwo nri

Nri ehihie: (akụkụ nke 100 grams)

Nri : mkpụrụ osisi ma ọ bụ salad akwukwo nri

Nri abalị: (ọrụ 100 grams)