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Dị nnọọ ka a na-ewere nri ụtụtụ ụtụtụ dị ka nri kachasị mkpa ụbọchị, nri mgbatị na-adị oke mkpa. Enwere ọtụtụ ndị amaghị ihe ha ga-eri tupu mgbatị ahụ. N’isiokwu a, anyị ga-atụnye ihe oriri ọ bụla ị ga-eri tupu mgbatị ahụ.
Uel mmanu mmanu n’ahu gi tupu mgbatị bu ihe kachasi mkpa. Iji nyere ahụ gị aka ịrụ ọrụ nke ọma ma gbakee ngwa ngwa mgbe ọ bụla mgbatị ahụ, ị kwesịrị ijide n'aka na ahụ gị nwere mmanụ zuru oke iji mee ya.
Enwere ike ime nke a site na iri ụdị nri dị mma yana ọtụtụ nri dị ka carbohydrates, abụba, vitamin na mineral [1] .
ihe nkiri ihunanya kacha mma nke oge niile
1. Unere
Unere bụ ezigbo isi iyi nke carbohydrates na protein nke ga-enye ahụ gị mmanụ nwere ike iji rụọ ọrụ. O nwekwara potassium nke ga-enyere aka na akwara na akwara ọrụ. Otu nnyocha gosiri na ndị na-agba ịnyịnya ígwè bụ ndị riri banana ma ọ bụ ube na mmiri nwere oge mgbake 50% ngwa ngwa ma e jiri ya tụnyere ndị riri naanị mmiri [abụọ] .
2. Otis
Oats jupụtara na fiber, carbohydrates na protein nke na-enye ahụ gị ike n’oge mgbatị ahụ. Oats nwere vitamin B nke na-enyere aka ịgbanwe carbohydrates n’ime ike. Oatmeal na mkpụrụ osisi na mkpụrụ bụ ezigbo nri mgbatị ahụ maka ndị na-eme ọtụtụ mgbatị cardio.
Atụmatụ iji chọọ ụlọ mma
3. Achịcha ọka zuru ezu
Iberi achịcha ọka niile bụ ezigbo ihe na-enye carbohydrates. Nwere ike ịnwe nri ọka niile na akwa sie sie ike maka protein agbakwunye na nkeji iri anọ na ise tupu ịmalite ọrụ [3] .
4. Mkpụrụ osisi smoothies
Mkpụrụ osisi smoothies bụ nri ịtụnanya tupu ha emega ahụ n'ihi na ha nwere vitamin dị iche iche, mineral na antioxidants. Mkpụrụ osisi smoothies nwekwara ike ịgbari ngwa ngwa n'ihi na ha nwere njikọta nke carbohydrates dị mfe ma dị mgbagwoju anya iji nye gị ume tupu mgbatị ahụ [4] .
5. Akwa
Imirikiti mmadụ kwenyere na nkochi ime akwa nwere abụba nke ekwesighi iri. Mana ọ bụ nkwenkwe na-ezighi ezi dịka ọmụmụ na-ekwu na nkochi ime akwa nwere protein yana nri ndị ọzọ dị mkpa a na-ahụghị na akwa ọcha. Iri nkochi ime akwa tupu mmega ahu na enyere aka n’inwe ike nke aru ahu ike jiri protein n’anu aru [5] .
6. Mkpụrụ osisi na yogọt
Mkpụrụ osisi jupụtara na vitamin na mineral na yogọt Greek nwere oke protein. Iri mkpụrụ osisi na yogọt ọ bụghị naanị na ị ga-eme ka ahụ gị sie ike kamakwa ị ga-enyekwa ahụ carbohydrates na ahụ. Mkpụrụ protein na yogọt ga-egbochi mmebi ahụ ike yana inye aka na mgbake ahụ ike.
7. Ara okuko
Ọ bụrụ na ị na-eme atụmatụ iri ihe na-ejuputa tupu mgbatị ahụ, ịnwere ike ịhọrọ anụ ọkụkọ. Can nwere ike ghee ya ma ọ bụ tinye ya na salad gị. Ara okuko nwere protein toro ogo nke achọrọ maka iru akwara [6] .
8. Mkpụrụ osisi a mịrị amị
Mkpụrụ osisi a mịrị amị bụkwa nhọrọ dị mma ị ga-eri tupu mgbatị ahụ. Ọ bụ n’ihi na mkpụrụ osisi a mịrị amị dị ntakịrị ma ha juputara na carbohydrates dị mfe nke ga-enye ahụ gị ume ozugbo n’etinyeghị gị nsogbu. I nwere ike Fikiere aprịkọt, tomato, mkpụrụ fig na painiapulu.
ọgwụgwọ ụlọ maka uto ntutu dị mma
9. Ube oyibo
Ube oyibo nwere nnukwu oleic acid nke na enyere aka n’idozi cellular. Ọ bụrụ na ị na-eri avocados tupu mgbatị ahụ, ọ ga-ebelata mbufụt n'ahụ. Na mgbakwunye, ọ dịkwa elu na abụba na abụba ahụike nke ga-eme ka afọ ju gị ma agụụ agaghị agụ gị mgbe ị na-arụ ọrụ [7] .
Kedu ihe kwesịrị ịbụ oge oge dị n'etiti nri nri na mgbatị gị
Oge ị ga-eri tupu imega ahụ dị ezigbo mkpa. Iji nweta ọtụtụ uru n'oge ọzụzụ mgbatị ahụ, gbalịa iri nri nwere carbohydrates, protein na abụba awa 2-3 tupu ị ghaa [8] .
Ọ bụrụ na ịnweghị oge ahụ, rie nri ndị nwere ọgaranya na carbohydrates na protein ma ọ dịkarịa ala minit 45 - 60 tupu mgbatị gị.
valentines ụbọchị obere ruturu
Etkpụrụ nri nri ga-eme tupu oge ahụ
2-3 awa tupu mgbatị gị
- Nri protein, osikapa agba aja aja na akwụkwọ nri a roara n'ọkụ
- Sanwichi ejiri achịcha zuru oke, protein na-adaghị adighi na salad n'akụkụ
- Akwa omelette na tosta-dum tost na ube oyibo gbasaa na otu iko mkpụrụ osisi.
2 awa tupu mgbatị gị
- Mkpụrụ osisi na-ata ọka na mmiri ara ehi
- Otu iko oatmeal tinyere mkpụrụ osisi ma ọ bụ mkpụrụ osisi a mịrị amị
- Mkpụrụ osisi smoothie
- Sanwichi ejiri achịcha zuru oke mee
1 awa ma ọ bụ ihe na-erughị tupu mgbatị gị
- Grik na nkpuru osisi Greek
- Otu efere mkpụrụ osisi
Iji Mechie ...
Mee ka aru gi sie ike tupu i tinye mgbatị ma rie nri gi ihe dika awa 2-3 tupu mmega. Họrọ nri ndị dị mfe ịgbari, ọkachasị mgbe mgbatị ahụ n’ime 1 elekere ma ọ bụ obere iji zere ahụ erughị ala nke afọ.
