Maka ụfọdụ ndị mmadụ, ibu ibu na-esi ike dị ka ifelata. Ekwesịrị iri nri nwere nnukwu kalori iji nweta ibu. Ama m na ihe mbụ ị na-eche bụ nri junk. Zere ihe ndị a ka ị ghara imebi ahụike gị mgbe ị na-ebu ibu.
Enwere nri eke nwere ahụike na ahụike yana nnukwu kalori, na-enye ihe ndị dị mkpa maka ahụ anyị. Iji nweta ibu, ndị a kwesịrị ịdị n'elu ndepụta.
Nri ụtụtụ nwere calorie dị elu kacha mma maka ibu ibu. Iji wuo oke akwara mgbe ị na-ebu ibu, ị kwesịrị ị na-eri nri na-edozi ahụ nke nwere nnukwu protein.
Arịrịọ"Nri ndị na-eme ka ibu ibu maka nri ụtụtụ” na nri nri ụtụtụ na-atọ ụtọ nke ejiri nri ndị a kwadebere…
Kedu ka esi enweta ibu n'ụzọ nkịtị na n'enweghị nsogbu?
Ọ dị mkpa iri nri nke ọma ma na-emega ahụ maka ibu ibu n'ụzọ nkịtị na n'enweghị nsogbu. Mgbe ị na-eri nri ọtụtụ oge, rie nri nwere kalori dị elu.
Dịka ọmụmaatụ, tinye mkpụrụ chia na oatmeal gị ma ọ bụmkpụrụ flax Gụnye ihe oriri na-edozi ahụ, nri nwere kalori dị ka
Kedu calorie ole ka a ga-eri maka nri ụtụtụ iji nweta ibu?
ibu ibu Ị nwere ike iri calorie 300-500 maka nri ụtụtụ. Cheta, ihe kacha mma maka ibu ibu bụ iri calorie 500 kwa ụbọchị karịa ka ọ dị na mbụ. Ọ bụrụ na ị na-eri calorie 1500 iji nọgide na-adị arọ gị, na-eri calorie 2000 kwa ụbọchị iji nweta ibu.
Oat akpọrelaỌ na-edozi ahụ ma na-enyere aka ibu ibu. Oat, mmiri ara ehi, mkpụrụ osisi, yogọt, wdg. Ị nwere ike ịkwadebe oatmeal site na ịgbakwunye
osisi chia
osisi chiaN'agbanyeghị oke ya, ọ bụ otu n'ime nri ndị na-edozi ahụ. A na-eju ya na omega 3 fatty acids, fiber na protein, yana ọtụtụ micronutrients. Ị nwere ike okpukpu abụọ kalori site n'ịfesa ya na yogọt ma ọ bụ oatmeal.
Ahụekere bọta
Ahụekere bọtaỌ bụ isi iyi nke nri dị iche iche na-enyere aka ịba uru dị mma. Ị nwere ike iri bọta ahụekere site n'ịgbasa ya na achịcha ma ọ bụ tinye ya na smoothies.
plum akpọnwụwo
Prunes maka ibu ibu nwere calorie karịa ma e jiri ya tụnyere plums ọhụrụ. O nwere nnukwu eriri, nke na-agbakwunye nnukwu stool ma na-ebelata afọ ntachi. prunesỊ nwere ike iri ya maka nri ụtụtụ site n'ịgbakwunye ya na ihe ọṅụṅụ smoothie gị.
Akọrọ fig
Mkpụrụ fig a mịrị amị nwere calorie dị elu ma bụrụ otu n'ime nri nri kacha mma maka ibu ibu. Enwere ike iri ya maka nri ụtụtụ site n'ịgbakwunye ya na oatmeal ma ọ bụ yogọt.
ube oyibo
N'adịghị ka mkpụrụ osisi ndị ọzọavokadoỌ bụ nnukwu kalori. Ọ dịkwa ọgaranya na ogige osisi bara uru, vitamin na mineral.
granola
granola Ọ nwere isi ihe abụọ. Ndị a bụ mkpụrụ akụ na ọka. Ọ bụ oke ibu ibu nhọrọ na-enye ume.
unere
unereỌ dị irè n'inweta ibu dị ka isi iyi nke carbohydrates dị mma. Ọ bụkwa ihe na-edozi ahụ.
nduku
ndukuA na-atụ aro ya maka ndị chọrọ ibu ibu n'ihi na ọ bụ isi iyi nke carbohydrates na starch. O nwekwara arginine na glutamine, nke bụ ezigbo isi mmalite nke carbohydrates na amino acid.
mmiri ara ehienweela abụba juru eju nke na-akwalite uto akwara. Protein na-arụ ọrụ dị ka ihe mgbochi maka akwara ọhụrụ. Iji nweta ibu n'ụzọ dị mma, ọ kwesịrị ịbụ ihe ọṅụṅụ dị mkpa nke nri ụtụtụ.
cheese
Chiiz bụ ngwaahịa mmiri ara ehi na-atọ ụtọ. Ọ bụ isi iyi nke protein na calcium. Ọ na-enyekwara aka inweta ahụ ike na-esighị ike yana ime ka ọkpụkpụ sie ike.
Akwa
Iji wuo akwaraegg Ọ bụ ezigbo nri. Ọ na-enyere aka ibu ibu n'ihi nchikota nke protein dị elu na abụba dị mma.
Ntụziaka nri ụtụtụ dị ụtọ maka ịba ụba
Soseji na cheese omelet
Kalori - 409
ihe
1 nnukwu akwa
3 akwa ọcha
3 soseji ọkụkọ mpekere
Otu cube nke cheese ewu, grated
nnu
Ọkara teaspoon nke ose oji
2 teaspoon mmanụ oliv
Kọrịda
Olee otu esi eme ya?
Tie akwa ahụ n'ime nnukwu efere na nnu na ose.
Kpoo mmanụ n'ime ite. Jiri nwayọọ gbanye sausaji ọkụkọ ndị e kpụkọrọ akpụkọ maka ihe dị ka nkeji 1.
Nyefee sausaji na nnukwu efere. Tinye akwa ndị a kụrụ n'otu mmanụ ahụ.
Gbasaa akwa ahụ nke ọma. Mgbe akwa na-esi ọkara esiri ya, tinye sausaji na cheese grated.
Gbakwunye akwa ahụ ma sie ya na obere okpomọkụ maka sekọnd 20 ọzọ.
Nyefee na efere. Na-edozi ya na coriander.
Nri ara ehi ara ehi
Kalori - 472
ihe
½ iko ntụ ọka ozugbo
1 iko mmiri ara ehi zuru oke
1 banana, iberibe
2 tablespoons nke ahụekere butter
1 njuaka mịrị amị, tinye ya
1 tablespoons mmanụ aṅụ
Olee otu esi eme ya?
sie mmiri ara ehi ma tinye oats.
Esi nri ruo mgbe oat dị nro na mmiri ara ehi na-ejupụta.
Wepu na stovu ma bufee na nnukwu efere.
Tinye mmanụ aṅụ na peanut butter. Gwakọta ya nke ọma.
