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Ọ na-esiri ndị na-amị ahụ tara ahụ mgbe nile ibu ibu, karịchaa ndị anaghị eri anụ. Mmadu agaghi enwe ike iburu ibu site na iri okuko, azu na nri ndi ozo. Ebumnuche nke uru bara uru bụ otu, ịkwesịrị iri calorie karịa ka ị na-ere ọkụ iji tinye ibu.
Nri anụ anaghị eri anụ maka uru bara ụba gụnyere protein kwesịrị ekwesị site na nri sitere na osisi dịka agwa a mịrị amị, peas, ọka, mkpụrụ, mkpụrụ, na akwụkwọ nri.
Usoro ibu ibu nwere ike iri oge. Ma ndidi bụ isi ihe na-eduga n’inweta ebumnuche dị arọ bara uru.
kacha mfe nkịta nwere
Cabawanye calorie iji nweta uru
Ego ole ka ị ga-eri na nri gị na-ebuwanye ibu na-adabere na calorie ole ịchọrọ iji jigide ibu. Iji maa atụ, otu nwanyị dị afọ iri atọ na asaa, dịrị kilogram iri na ise n’arọ ma bie ndụ dị mma nke chọrọ ihe dị ka calorie 2450 iji lebara ibu ya anya.
Maka uru ibu, ọ nwere ike iri calorie 2700 ma ọ bụ calorie 2950 iji nweta ọkara paụnd na 1 paụnd, n'otu n'otu.
Rie akwukwo nri ndi ozo nke juputara na protein
Inwe ibu n'ụdị ahụ ike siri ike, gụnyere akwara chọrọ iri nri protein dị elu. Gụnye mkpụrụ osisi na nri gị, ebe ha bụ isi mmalite protein sitere na osisi.
Otu iko chickpeas ma ọ bụ lentil na-enye protein 18 na gram 15 kwa iko. 2 tablespoons nke ahụekere butter na iko quinoa nwere gram 8 nke protein.
Nri sitere na osisi nwere amino acid, nke a choro iji nwe ike ibu. Jikọta nri ọka niile dị ka achịcha ọka wit dum na mkpụrụ ma ọ bụ mkpo, mkpụrụ na mkpo ma ọ bụ ọka na mkpo iji nweta amino acid ị chọrọ.
Ọzọkwa, otu iko mmiri ara ehi ga-eme ka protein gị rịa elu site na gram asatọ. Otu akwa ga-enye gram isii nke protein. Yogọt Greek na cheese cheese nwekwara protein dị mma.
Ahụ Ike Maka Ahụ Ike
Gụnye omega-3 fatty acids n’ime nri gi. Were osisi flax, osisi chia, walnuts, wdg, were nweta uru di ike.
Atụmatụ nri nke onye anaghị eri anụ
- Bido ụbọchị gị na akwa omelette nwere nnukwu protein, ga-eji efere chia pudding jee ozi.
- Maka nri abalị nke etiti ututu, rie almọnd.
- Maka nri ehihie, ọka ọka na akwụkwọ nri kachasị amasị gị.
- Maka nri abalị, otu efere quinoa, otu iko akwụkwọ nri achicha, na akụkụ salad.
Maka calorie ndị ọzọ, jiri otu iko mmiri ara ehi ma ọ bụ mmiri ara ehi soy rie nri gị.
ntutu ịda dandruff home remedies
Nri Iji Rie Maka Ibu
- Mkpụrụ osisi na akwụkwọ nri
- Agwa, lentil na nri protin ndị ọzọ
- Mmiri ara ehi zuru ezu
- Health na abụba na mmanụ
- Ọka
- Mma desserts
Kekọrịta edemede a!
Ọ bụrụ na ọ masịrị gị ịgụ edemede a, kọọrọ ya ndị nke gị nso.
