Gịnị oriri nwere ndi na-edozi kwesịrị iwesa a mpe nke a mmewere

Ọtụtụ mgbe, i nwere ike na-anụ na ihe nkịtị na ike mmepe nke ahụ anyị kọrọ protein. Ma, dị mwute ikwu, ọ bụghị onye ọ bụla maara kpọmkwem otú na ihe n'aka ga jupụta a "ụlọ" mmewere.

Ugbu a, ndị na-edozi nwere ike nwetara na ụzọ dị iche iche. Otú ọ dị, ndị kasị eke, kacha na kasị na ụzọ bụ iji ihe kwesịrị ekwesị nri.

Dabere na ego nke bara uru protein ngwaahịa nwere ndi na-edozi na-ekewa n'ime anọ dị iche iche ụdị.

Ụdị 1: karịa 15 grams nke protein kwa kilogram nke ngwaahịa 0,1

• Ọ bụla iche iche nke cheese. Tupu were, kwesịrị iburu n'uche eziokwu na ndị dị otú Mmiri ara ehi na ngwaahịa nwere ndi na-edozi na-oke calorie. Na nke a, mma na-agụnye ha na ihe oriri gị tupu mmega. N'ezie, na nke a, mmezi calories ga-akpọ mgbe ufiop mmega ahụ.
• Low-abụba obi cheese. N'ihi na mfe ma ngwa ngwa assimilation amamihe na-mix a ngwaahịa na yogot ma ọ bụ bred, na tinye sugar ya.
• Anụ ufe na ụmụ anụmanụ nakwa ka azụ. Otú ahụ na ngwaahịa nwere ndi na-edozi, ọ kacha mma iji a ofe ma ọ bụ sie. Ke adianade do, ọ na-atụ aro ịzụta anụ ehi bụghị okenye karịrị afọ abụọ.

Ọ kwesịkwara kwuru na oriri nwere protein na nnukwu quantities, e nwere a nri. Ọ bụ ihe niile di iche iche nke akụ na legumes: peas, agwa, na lentil, chickpeas, agwa.

Type 2: site 10 ruo 15 grams nke protein kwa kilogram nke ngwaahịa 0,1

• Àkwá, nnụnụ kwel na ndị ọzọ. Rie ha na-atụ aro mgbe arụsi, nakwa dị ka nri ụtụtụ. Otú ọ dị, àkwá nwere ekwesighi ka ndị a hụrụ n'ime ọbara nke a nnukwu ego nke cholesterol.
• Dị iche iche ọka (wheat, buckwheat, oat, wdg). Otú ahụ na ngwaahịa nwere ndi na-edozi bụ nnọọ uru aka ahu, na ebe ọ bụ na ha na-ọma etinye obi gị dum, na-akwalite nkịtị anụ ahụ mgbaze.

Ọzọkwa, niile pasta nwere ike ekewet ụdị anụ ezi, sausages, ntụ ọka wit, wdg

3rd ụdị si 4 9,9 grams nke protein kwa kilogram nke ngwaahịa 0,1

• Ọka wit na rye nri.
• Ọka bali na osikapa grits.
• Green peas.

4th ụdị: si 2 to 3.9 grams nke protein kwa kilogram nke ngwaahịa 0,1

• Fresh mmiri ara ehi nke ọ bụla abụba ọdịnaya yogot na utoojoo ude. A, ndị dị otú ahụ na ngwaahịa a sịrị na a zuru ezu nnukwu protein ọdịnaya. Otú ọ dị, na mmepụta usoro, ya bụ n'oge dilution mmiri ara ehi na-aṅụ dị iche iche ntụ, mmiri na whey, ego nke bara uru na-ewu mmewere na budata belata.
• Ice (ude ma ọ bụ butter).
• Akwụkwọ nri.
• Kọlịflawa.
• Poteto.

All ọzọ (adịghị depụtara), mkpụrụ osisi, akwụkwọ nri, mushrooms na tomato nwere si 0.4 na 1.9 grams nke mmewere.

Ugbu a ị ga-abụ ihe siri ike ịhọrọ site na a nnukwu iche iche nke na-ụlọ ahịa ngwaahịa nwere protein. Isiokwu na n'elu ụdị nke ha ga-enyere gị aka na nke a siri ike ikpe.