Onye ọ bụla na-eme egwuregwu, onye na-adịbeghị anya kpebiri na-amalite na -eri egwuregwu oriri na-edozi , na-eche ihu mgbe niile ajụjụ banyere otú e si akụ ya, na ole na-ewe. Site n'isiokwu a, ị ga-enweta azịza nye ajụjụ gị niile banyere ụdị protein dị gị mkpa ịṅụ kwa ụbọchị.
Ihe oriri protein
Dika ndị ọkachamara si kwuo, onye ọ bụla na-adịghị etinye aka na egwuregwu kwesịrị iri 1 g protein kwa kilogram nke arọ ahụ (nwa agbọghọ na-eru 60 kilogram - protein 60 grams kwa ụbọchị). Ọ bụrụ na ịnwe ọzụzụ - ịkwesịrị iji protein nye 1.5 g kwa kilogram (nwa agbọghọ nke na-eru 60 kilogram - protein 90 kwa ụbọchị). Ndị na-edo onwe ha elu, protein kwesịrị ịdị ukwuu: 2 grams kwa kilogram nke arọ ahụ (nwa agbọghọ na-eru 60 kilogram - protein 120 grams kwa ụbọchị).
Dabere na nke a, ịnwere ike ịgbakọ ụba protein ka ị ṅụọ n'ihu na mgbe ọzụzụ gasịrị, nakwa n'ụbọchị dum n'ozuzu.
Kedu ka ị ga-esi ṅụọ protein?
Iji malite ịmalite protein ahụ ma ghara imerụ ahụ ahụ, ịkwesịrị ịmara oke gị, ma gbakọọ nri gị ma chọpụta otú protein ị nwetara na nri.
Site na nọmba normative maka gị (otu esi gbakọọ - kọwapụtara n'elu) ịkwesịrị iwepu ego nke protein ị nwetara na nri. Ọ ga-adị mkpa iji tinker ma gbakọọ ihe oriri gị na calculator nke calories, nke na-ewere oke nke proteins, abụba na carbohydrates. Ya mere, ị nweta nọmba gị, nke ga-agwa gị ego.
Tụlee na n'egwuregwu ihe oriri n'ejighị protein 100% - ọnụ ọgụgụ a sitere na 70% ruo 95%. Ya mere, na-ewere 100 g protein ntụ ntụ, ị ga-enweta protein 70-95 g (kọwaa ihe mejupụtara na nkwakọ ngwaahịa nke mgbakwunye gị).
Iji jụọ ajụjụ banyere ole ị ga-aṅụ protein na oge. A ghaghị ekekọta ego zuru oke na 4 nchịkọta ma jiri ya na-ewepụta ha n'ụbọchị.