Protein
6K 0 25.02.2018 (nyocha ikpeazụ: 11.10.2019)
Oge ndụ nke oge a na-akọwa ọnọdụ nke ya: ọ bụghị ndị egwuregwu niile ga-ewepụta oge iji jigide nri kwesịrị ekwesị. N'ezie, ịnwere ike iburu nnukwu igbe na akpa friji. Nwere ike iji shaker jiri protein agwakọta agwakọta. Ma obu inwere ike ijiko onu ahia na obi uto ma were ogwe protein dika nri ma obu nri zuru oke.
Tụlee ma ọ bụrụ na enwere uru ọ bụla nke ogwe protein na ọ bụrụ na ọnụ ahịa nri nri a ziri ezi.
Ozi Izugbe
Ogwe protein bụ ihe mgbakwunye mgbakwunye nri akwadoro.
Ọ mejupụtara:
- ngwakọta protein na thickener maka ijikọ protein n'ime otu usoro;
- glaze chocolate, obere oge molasses glaze;
- ekpomeekpo na nke ndu;
- sweeteners.
A na-eji mmanya eme ihe dị ka onye nnọchi maka oriri zuru oke nke nri protein mgbe ịchọrọ ịkwado nri siri ike iji bulie metabolism. Isi uru nke ngwaahịa protein na mmanya chocolate oge gboo bụ akụkụ dị ala nke abụba trans na carbs ngwa ngwa.
Mmetụta nke njupụta na-agbatị ogologo oge n'ihi nzaghachi insulin dị ala ya, nke na-eme ka ọ dị mma maka nri nri siri ike, obere carb.
VlaDee - stock.adobe.com
Mgbe ejiri ya
Ogwe protein anaghị arụ ọrụ karịa protein protein na ihe mejupụtara. Ọ na-abụkarị uru na-erughị n'ihi shuga ndị dị na ya na akwa denaturation nke akụrụngwa iji mee ka ọ dị.
Kedu ihe kpatara ị ji chọọ ogwe protein n'ọnọdụ a? N'ezie, ha nwere ọtụtụ elele karịa ihe ndị ọzọ na-enye protein:
- Adị ndụ. E kwesịrị ị drunkụ protein protein a kwadebere n'ime awa atọ mgbe agwakọtara, a ga-echekwa mmanya protein ahụ ruo otu ọnwa na steeti enweghị ngwugwu.
- Ihe mgbochi nke uche. Ọtụtụ ndị na-eme egwuregwu na-enwe mmetụta dị oke egwu banyere ịma jijiji protein n'ihi akụkọ ifo na okwu nduhie na ihu igwe TV. Ogwe protein bụ nhọrọ imebi iwu nke na - enye gị ohere ịnweta protein dị mkpa ma n'otu oge ahụ anaghị atụ egwu "maka imeju na ike"
- Kọmpat ụdị. Ọ bụrụ na ọ gaghị ekwe omume mgbe niile iburu akpa gị na nri, ebe nchekwa protein nwere ike ịdị mfe ịbanye n'ime akpa ma ọ bụ ọbụlagodi, nke na-enye gị ohere ịnwe oke protein ndị dị mkpa mgbe niile.
- Ike iji eri oge. Karịsịa dị mkpa maka ndị na-arụsi ọrụ ike bụ ndị na-aga n'okporo ụzọ mgbe niile ma ọ bụ na nzukọ azụmahịa.
Ofdị protein bars
Ogwe ndị na-edozi ahụ yiri nke a n'ọtụtụ ụzọ, mana enwere ọtụtụ esemokwu dị iche iche iji tụlee mgbe ị na-ahọrọ ngwaahịa kwesịrị ekwesị.
- Ojuju protein. Ogwe nwere protein nwere 30%, 60% na 75%.
- Ọnụnọ shuga na-anọchi anya ya. Kpachara anya banyere nke a, ebe ịchụso calorie ndị ọzọ nwere ike ibute nfụkasị.
- Ọnụnọ nke abụba trans. Mgbe ụfọdụ, a na-agbakwunye abụba ndị na-atọ ụtọ na ogwe protein, bụ ndị a gbanwere na abụba abụba n'okpuru mmetụta nke okpomọkụ.
- The ruru nke ngwa ngwa na onye na-adịghị ngwa na-edozi. Ọ dabere na protein protein. Enwere akwa casein ma ọ bụ mmanya mmiri ara ehi dị ọcha.
- Isi protein. Kewara n'ime soy, mmiri ara ehi, whey na curd.
- Amino acid profaịlụ. Emecha ma ọ bụ ezughi ezu.
- Emeputa. E nwere ọtụtụ ndị na-emepụta (dịka ọmụmaatụ, Herbalife), nke na-egosi ozi na-ezighi ezi banyere ihe mejupụtara ngwaahịa na ngwugwu.
| Bardị mmanya | Kalori ọdịnaya kwa 100 grams nke ngwaahịa, kcal | Ndi na-edozi kwa 100 grams nke ngwaahịa, g | Abụba kwa 100 grams nke ngwaahịa, g | Carbohydrates kwa 100 gram nke ngwaahịa, g |
| Omuma nri | 250-300 | <50 | 1-1.5 | 5-7 |
| Ulo | 175-200 | 60-75 | >2 | 0-2 |
| Ọkachamara | 210-240 | 55-80 | <1 | 1-5 |
| Na-etinye uche | 175-225 | >70 | <1 | 0-1 |
Nsogbu nwere ike ịdị
Mgbe ị na-atụle ajụjụ maka ogwe protein maka ya, echefula banyere mmerụ ahụ ha nwere. Iji mee nke a, na-emeso mmanya protein ọ bụghị dị ka nri, kama dị ka isi iyi nke lebara protein.
N'ihe banyere ị barsụbiga mmanya ókè:
- ibu dị na akụrụ na-abawanye;
- ibu dị na tract digestive na-abawanye. N'ọnọdụ ndị na-adịkarịghị, afọ ntachi ga-ekwe omume, ebe ọ bụ na ahụ adịghị enwe ike ịgbari oke protein a.
N'ọtụtụ ọnọdụ, ị consumptionụbiga protein na-eme ka ahụ ghara iji ya dị ka ihe eji ewu ụlọ, kama dị ka ihe na-enye ume, nke na-emebi uru mmanya dị ka ihe analog nke protein shake.
Maka ụmụ nwanyị
A na-ejikwa ihe ndị na-edozi protein eme ihe oriri na-edozi ahụ. Mana ọ bụghị onye ọ bụla maara iwu maka iji ha mee ihe. Onwere ihe di iche na otutu ebe nri nwanyi nwere ike iri na nke nwoke, gini ka ekwesiri itule?
N'ụzọ zuru oke, ụmụ nwanyị chọrọ ebe nchekwa protein karịa ụmụ nwoke, ebe ọ bụ na a na-etinye ọtụtụ protein na basal metabolism iji jigide ọrụ kwesịrị ekwesị nke usoro ọmụmụ. N'ihe banyere ọnwụ, enweghi ọdịiche dị n'etiti ị barụ mmanya protein, protein protein, ma ọ bụ nri zuru ezu.
Ido Rido - stock.adobe.com
Nsonaazụ
N'agbanyeghị àgwà bara uru nke ogwe protein, ezigbo uru nke ngwaahịa a dị ala karịa mkpokọta protein zuru oke. N'ime nsonaazụ na-adịghị mma - ntoputa nke àgwà ọjọọ nri n'ụdị nri na mmụba nke njikọ insulin, nke nwere ike ịkpasu oke agụụ. Ogwe ndị na-edozi ahụ dị mma karịa nri na pies ma ọ bụ snickers, mana nri ndị dị otú ahụ ezighi ezi ma ọ bụrụ na ị nwere ike nweta nri zuru oke.
