10 Nri kachasị mma iri nri n’abalị iji felata

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Must ga-ahụrịrị ọtụtụ atụmatụ nri maka ọnwụ ọnwụ nke na-arịọ gị ka ị ghara iri nri n'oge ụfọdụ akọwapụtara. Nke a na-akpata ụfọdụ aghara, dị ka ihe a ga-eri na ihe agaghị eri n’abalị maka ọnwụ ibu.



Atụmatụ nri abalị gị agaghị adị iche na anụ ndị ọzọ na-eri nri na-efunahụ ụbọchị.



bụ airpods kwesịrị ya

Ọtụtụ ndị mmadụ na - eri nri bekee na - ebute nri tupu ha lakpuo ụra ka ha ghara ibu ibu. Nke a na n'aka nwere ike n'ezie imerụ gị ibu ibu na-ọnwụ mgbalị. Ọrịa na-ada ụda nwere ike inye gị ụra na-adịghị mma ma mee ka ị teta ma chọọ nri nri calorie dị elu.

Nke a ga - eme ka ụra gị hie ụra ị ga - enwe ike ọgwụgwụ na agụụ na ụtụtụ. Nke a nwekwara ike imebi atụmatụ gị. Yabụ, ọ kaara gị mma ihi ụra abalị hie ụra n’elu afọ.

Iji gbochie nke a ime, lee nri kacha mma ị nwere ike iri n'abalị iji felata.



nri kacha mma iji rie n'abalị ka ị ghara ibu ibu

1. Cherị

Ọ bụghị naanị na cherị na-emeju agụụ nri gị mgbe ị na-eri nri abalị kamakwa ọ na-enyere gị aka ihi ụra ka mma. Cherry nwere melatonin, homonụ na-achịkwa ụra. Ọzọkwa, a na-ebu ya na antioxidants nke ga-enyere aka ịlụ ọgụ megide mbufụt na bloating.



N'usoro

2. Yogọt

Na-ahọrọ yogọt Greek ma ọ bụ nke sitere n'okike yogọt emere n'ụlọ. Ọ bụ otu n'ime nri kachasị mma ị na-eri n'abalị n'ihi na ọ nwere nnukwu protein na ọdịnaya shuga dị ala. Mkpụrụ protein ahụ ga-eme ka afọ ju gị afọ ma ọ nwere ike inyere gị aka iwulite ahụ ike ahụ mgbe ị na-arahụ ụra. Lean protein dị na yogọt na-enyere aka ịba abụba anụ ahụ ma na-enye aka na ọnwụ.

10 Ijuanya Health Uru Inwe yogot Na The Morning

N'usoro

3. Ahụekere Ahụekere

Ahụekere bọta na-agbasa na achịcha ọka niile bụ ihe na-atọ ụtọ ma na-ejuputa nri. Ma, a na-ewerekwa bred ahụekere dị ka otu n’ime nri kachasị mma iji belata oke mma n’abalị. Ọ bụ n'ihi na ọ bụ nnukwu isi protein sitere na osisi iji nyere gị aka iwulite mọzụlụ na abụba abụba zuru oke iji mee ka afọ ju gị ma belata abụba afọ.

N'usoro

4. Chiiz n’ Clọ

Chiiz ụlọ bụkwa otu n’ime nri kachasị mma ị ga-eri n’abalị iji felata. Chiiz ụlọ na-amị proteinin casein nke ga-eme ka afọ juju gị n’otu ntabi anya, ọ ga-enyekwa aka idozi akwara. O nwere obere kalori nwere ike inye aka na-efunahụ ụfọdụ pound ndị ahụ achọghị.

N'usoro

5. Turkey

The tryptophan na toki na-akwalite ụra ka mma ma a na-ahụta ya dị ka nri ụra ụra zuru oke maka ifelata. Mkpụrụ protein na-adabere na toki ga-enyere aka n'ịrụpụta ahụ ike n'abali ma nye aka na ọnwụ ọnwụ. Can nwere ike ibisa sandwich ka ị gbaa abụba afọ a na-achọghị.

mwepụ nke ntutu ihu n'ụlọ
N'usoro

6. Mmiri ara ehi chọkọleti

Mmiri ara ehi chocolate bụ ezigbo ihe ọ beụ lossụ ọnwụ n'ihi na calcium dị na mmiri ara ehi nwere ike inye aka gbazee abụba afọ. Nnyocha na-ekwu na ị 1000ụ 1000 mg karịa calcium ga-enyere gị aka idalata kilogram 18. Na calcium na-etinye obi gị dum karị, n'ihi vitamin D nke mmiri ara ehi.

N'usoro

7. Almọnd

Almọnd nwere gram 5 nke protein nke ga - enyere aka idozi akwara n'abali ma eriri ga - eme ka afọ ju gị. Na mgbakwunye, almọnd bụ nri na-ere ọkụ nke ga-enyere aka n'ịwụfu pound ndị ahụ.

N'usoro

8. High-fiber Mkpụrụ ọka

Mechie ụbọchị gị na nnukwu efere nke ọka fiber-fiber. Mkpụrụ ọka fiber dị elu nwere carbohydrates na eriri nke ga-eme ka ị jupụta juputara ma gbazee abụba ahụ. Nnyocha ọmụmụ egosiwo na a na-ejikọ ihe oriri na anụ ahụ dị ala, si otú ahụ na-enyere gị aka ịkwụsị ibu.

N'usoro

9. Green tii

Green tii nwere imerime ike uru na a maara iji melite obi na iche echiche ike. Sipping a cup of green tea n'abalị nwere ike inyere gị aka na ọnwụ ọnwụ na nke a bụ otu n'ime uru kachasị mkpa nke ị teaụ tii. Green tii nwere ụfọdụ ogige nwere ike inye aka n’ọkụ dị ọkụ n’oge abalị.

N'usoro

10. Akwa sie sie akwa

Àkwá bụ ezigbo ihe na-enye protein, a na-ewere ya dị ka otu n’ime nri kachasị mma ị ga-eri n’abalị iji felata. Otu akwa gbara nwere naanị calorie 78, ọ dịkwa nnukwu nri. Yabụ, ọ bụrụ n’ịchọrọ ibu ibu ọsọ ọsọ, rie akwa, ebe ọ bụ otu n’ime ụzọ kachasị mfe iji felata.

Kekọrịta edemede a!

Ọ bụrụ n’ịchọrọ ịgụ edemede a, kekọrịta ya na ndị ị hụrụ n’anya.

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