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Nri oriri nne n'oge ime dị ezigbo mkpa, ọkachasị iri nri ndị dị mkpa dị ka protein. Nri a dị mkpa bụ ihe dị mkpa na ndụ ẹmbrayo yana uto na mmepe.
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Foto nri nke senivpetro kere Enweghi protein n'oge gestation nwere ike ime ka ọpụpụ, belata uto nwa na mgbochi intrauterine. Ọzọkwa, nri protein dị elu nwere ike ịkpata nsị ammonia na ọnwụ embrayo. Ya mere, ndị ọkachamara na-ahụ maka ahụike na-atụ aro protein kwesịrị ekwesị maka afọ ime dị mma. [1]
Dika ihe omumu si kwuo, ihe choro nke protein maka uzo nile nke ime bu 0.88 na 1.1 g / kg / d. [abụọ]
N’isiokwu a, anyị edepụtala ụfọdụ nri nwere protein na ụmụ nwanyị dị ime ga-etinyerịrị na nri ha n’adaghị ada. Were anya.
1. Salmọn
Azụ dị ka salmọn dị elu na protein, ọ dịkwa mma iri ma ọ bụrụhaala na ejiri amamihe sie ya. Azụ mmiri a dị mma ma nwekwaa omega-3 fatty acids, nke bụ ihe ọzọ dị mkpa ime n'afọ. Dika ihe omumu si kwuo, onu ahia ihe oriri nke ihe dika 29 g / ubochi nwere ike ibelata ihe ize ndụ nke obere maka oge imu nwa n'ime umu amuru ohuru. [3] Yabụ, ọ bụ nri ga-enwerịrị nri n'ime afọ ime.
Protein na salmọn: 20.5 g (100 g)
2. ara Ọkụkọ
Anụ anụ ahụ dị ka anụ ọkụkọ nwere protein karịa ma e jiri ya tụnyere anụ ndị ọzọ. Ha na-emezu ihe dịka otu ụzọ n'ụzọ atọ nke chọrọ protein kwa ụbọchị. A na-atụ aro ịgbakwunye anụ na-eri nri n'oge afọ ime iji kwado uto na mmepe nwa.
Protein na anụ ọkụkọ: 19.64 g (100 g)
3. Mmiri ara ehi
Imirikiti uru ahụike nke mmiri ara ehi nwere njikọ na protein ya. Otu nnyocha na-ekwu na antihypertensive, anticarcinogenic na immunomodulation Njirimara nke mmiri ara ehi bụ n'ihi na mmiri ara ehi na-edozi. Ọzọkwa, oriri mmiri ara ehi n’oge afọ ime na-enyere aka na mmepe ahụike nke ọkpụkpụ na ezé ụmụaka. [4]
Protein na mmiri ara ehi: 3.28 g (100 g)
4. Akụrụ Agwa
Mkpụrụ osisi dị ka agwa akụrụ bụ ezigbo ihe na-enye protein. Ha na-eme maka nri afọ ime dị mma ma dị ụtọ dịka ha nwere ike itinye na achịcha ọ bụla, salads ma ọ bụ ofe. Nnyocha egosila na iri nri nne na-eri nke akụrụ akụrụ nwere ike belata ohere nke obere ịmụ nwa na obere maka afọ ịmụ nwa na ụmụ amụrụ ọhụrụ. [5]
Protein na akụrụ agwa: 22.53 g (100 g)
5. Akwa
Àkwá nwere oke protein dị elu yana ụmụ irighiri ihe ndị ọzọ dị ka choline, calcium, magnesium, folate na vitamin. Otu nnyocha kwuru na protein ndị akwa nwere ihe ndị na-egbochi antioxidants nke na-egbochi nsogbu nke ọmụmụ na-enyere aka na uto nwa. Akwa na-enyekwa aka ijikwa ogo kọlesterol ma gbochie ibu ibu n’oge afọ ime. [6]
Protein ke nsen: 12.4 g (100 g)
6. Ukpa
Ogologo mmepe neurodevelopmental na ụmụaka jikọtara ya na nri nne. Mkpụrụ dị ka walnuts jupụtara na protein na ihe ndị ọzọ dị mkpa dị ka magnesium, vitamin E, fiber, calcium na iron. Nnyocha egosila na iri ukpa nne n'oge afọ ime na-enyere aka melite mmụta na ncheta na ụmụ aka. [7]
Protein na walnuts: 15. 23 g (100 g)
7. Soybean
A na-ejikwa soy protein mee ihe na soy protein ma gbaa ya ume maka ụmụ nwanyị na-atụ anya ya, ọkachasị ndị anaghị eri anụ. Ha dị obere na cholesterol na abụba zuru ezu nke na-enyere aka n'ịchịkwa ibu n'oge ime ime. A na-ahụta Soyabans dị ka naanị nri anaghị eri anụ dịka ọ nwere ụdị amino acid asatọ niile. [8]
Protein na soybean: 12. 95 g (100 g)
8. Greek Yoghurt
Na mgbakwunye na ọgwụ nje, Greek yoghurt juputara na protein na ọtụtụ ihe ndị na-eme bioactive na ezigbo nri. Ogige ndị a dị mkpa nwere ike inyere aka na mmepe ọkpụkpụ nke nwa ebu n'afọ na-eto eto ma gbochie ihe ize ndụ nke ọrịa shuga gestational na ọrịa obi metụtara. [9]
Protein na Greek yoghurt: 8.67 g (100 g)
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9. Okuko
Maka vegan ma ọ bụ nne na-atụ anụ anaghị eri anụ, chickpeas ma ọ bụ agwa garbanzo nwere ike bụrụ isi iyi protein kachasị mma. Ha na-enye protein chọrọ kwa ụbọchị, ike dị elu ma na-emekwa maka nri kachasị mma. Ọ bụ ezie na ndị na-edozi ahụ n'ime ha pere mpe ma e jiri ya tụnyere protein ndị anụmanụ, nri ha riri elu nwere ike mejupụta ọdịiche ahụ. [10]
Protein na chickpeas: 20.47 g (100 g)
10. Soymilk
Soymilk bụ soy ngwaahịa ọzọ bara ụba na soy protein. Ọ bụghị naanị maka ahụike nne, mana oriri soymilk na-atụkwa aro maka ụmụ amụrụ ọhụrụ amụrụ na ekweghị ekwe lactose. Soymilk na-enyere aka belata nsogbu nke nsogbu na amụrụ amụrụ ma melite mgbasa nwa ebu n'afọ iri na otu
Protein na soymilk: 2.92 g (100 g)
11. Mkpụrụ Mkpụrụ
Ọ bụghị naanị na ugu, ma dị ka a na-amụ, dị iche iche nke ugu dị ka ugu osisi bụkwa ihe magburu onwe isi iyi nke protein tinyere ndị ọzọ nri dị ka ọdụdụ asịd na vitamin C. Ọbụna a ole na ole nke ugu osisi nwere ike inye gị chọrọ protein. nke nwere ike inyere aka na ahụ nwa ebu n’afọ ike.
Protein ke ugu osisi: 19. 4 g (100 g)
12. Almọnd
Ọbara mgbali elu n'oge atọ nke atọ nwere ike bụrụ ihe egwu maka mmepe nke ọrịa obi mgbe emechara ndụ. Almọnd bara ọgaranya na protein nke nwere ike inye aka melite profaịlụ lipid ma gbochie ihe ize ndụ nke nsogbu afọ ime ndị ọzọ. [12]
Protein na almọnd: 19. 35 g (100 g)
