Kedu ihe m na-eri iji mega ahụ?

"Iji kwalite ikike ahụike gị n'oge mgbatị ahụ yana ịdị n'ụdị, ọ dị mkpa ikesa onyinye nri gị kwa ụbọchị", Vanessa Bedjaï-Haddad, ọkachamara n'ihe banyere nri na-adụ ọdụ. Nri starchy zuru oke, mkpụrụ osisi na akwụkwọ nri n'oge nri ọ bụla, anụ, azụ ma ọ bụ akwa (opekata mpe otu ugboro n'ụbọchị) na ngwaahịa mmiri ara ehi abụọ ma ọ bụ atọ kwa ụbọchị bụ akụkụ nke menu onye egwuregwu. “N'ihi na anyị na-enweta ume mgbe nile, anyị na-eri nri mgbe nile n'ejighị nri ụtụtụ. Nke a na-ekpebi usoro nke ụbọchị, kamakwa mgbake! “, Ọkachamara ahụ dọrọ aka ná ntị.

Protein, carbohydrates na abụba

"Protein dị mkpa iji gboo mkpa akwara n'oge mgbatị ahụ. A na-ahụ ha na anụ, mkpụrụ akụ na soybean. Ọ dịkwa mkpa ịkwado carbohydrates nke nwere sugars nwere ntụzịaka glycemic dị ala na nke dị ala, dị ka ọka na ngwaahịa ọka ewepụtara, ma na-eri ya nri ọ bụla iji nye uru ahụ na oke mmanụ. Na akụkụ lipids, dị ike, ọ ka mma ịkwụsị ha. Na-ahọrọ ndị dị na mmanụ nri, mmanụ mmanụ na azụ nwere mmanu, ha na-ekere òkè na arụ ọrụ nke ọma nke usoro obi na nchebe ya n'oge mmega ahụ, "ka ọkachamara n'ihe banyere nri na-ekwu.

Mgbe mgbalị ahụ gasịrị, nkasi obi

"Anyị na-eji mmiri bara ụba na bicarbonate na-eme ka mmiri dị ọcha nke na-enyere aka ịhazi pH nke ahụ. Ọ bụrụ na ọsụsọ na-agba gị nke ukwuu, ị na-ewere mmiri carbonated bara ụba na mineral. Mana ị nwekwara ike ị drinkụ ofe inine, ”ka Vanessa Bedjaï-Haddad na-atụ aro. N'akụkụ efere: "Anyị na-eri nri n'ime awa abụọ nke nnọkọ. Naanị mgbe mgbatị ahụ gasịrị, shuga ngwa ngwa (unana, mkpụrụ osisi mịrị amị, mmanya ọka) na-akwụ ụgwọ maka adịghị ike, "ka ọkachamara n'ihe banyere nri na-adụ ọdụ. Nri nri nke "na-edozi" anụ ahụ mgbe mgbatị ahụ gasịrị? "Anyị na-agwakọta banana 1, 100 ml nke mmiri ara ehi almond, yogọt 1, 15 g nke oatmeal ma ọ dị ọhụrụ! "

Akwụkwọ nri akọrọ

Mkpụrụ ọka ga-adị na menu nke onye na-eme egwuregwu n'ihi na ha na-ekpuchi mkpa nke carbohydrates dị mgbagwoju anya, ndị na-enye ume ogologo oge. Ogologo ndụ chickpeas, lentil, agwa a mịrị amị na agwa soy, nke a na-ejikọta ya na ọka zuru oke: osikapa / lentil, semolina / chickpeas ...

àkwá

Ọgaranya na protein, na 13 g kwa 100 g nke àkwá, ha na-akwalite arụmọrụ egwuregwu. Na, na-eri na mmalite nke nri, protein bụ satietogenic. Mụta iri obere nri tupu mgbalị ahụ! Isi iyi nke ígwè, zinc na selenium, akwa nwere vitamin A, B, D, E na K. Ha dị mma maka ndị na-eme egwuregwu.

Mmanụ

Almọnd, walnuts (cashew, pecan…), hazelnuts, pistachios ezuola inye ume tupu mgbatị ahụ. Na-agbaze, ha nwere ezigbo lipids - karịsịa omega 3s, ma nwee ọgaranya na protein na mineral. Ejikọtara ya na mkpụrụ osisi mịrị amị, ha na-etolite mmanya na-atọ ụtọ nke ihe nchọta n'ime usoro nke omume egwuregwu.

Mmanu mmanu mmanu

Ha nwere protein dị mma na karịsịa unsaturated fatty acids - karịsịa omega 3. A na-ekwu na ha "dị mkpa", ma n'ihi na ahụ amaghị otú e si ejikọta ha na ya mere nri kwesịrị inye ha, na n'ihi na ha dị mkpa maka. arụ ọrụ kwesịrị ekwesị nke ụbụrụ na iguzosi ike n'ezi ihe nke usoro obi obi.

Chocolate chocolate

Chocolate gbara ọchịchịrị nwere mmetụta na-akpali akpali n'ihi na ọ na-akwalite mmepụta nke serotonin, hormone na-ahụ maka ọdịmma… Na mgbakwunye, ọ nwere flavonoids, antioxidant na-adọrọ mmasị ma nwee ndepụta glycemic dị ala. Yabụ, egbula oge ịta n'ime square dị ka nri nri!

White ọcha

Chiiz na yoghurts eke, ekele maka ferments ha nwere, na-achịkwa osisi intestinal ma mee ka ọ dị mfe. Ọ bara ezigbo uru na agba mgbake, ha bụ ezigbo isi iyi nke protein, calcium, zinc na vitamin D.

banana

Na mgbakwunye na ịdị ike karịsịa (90 kcal kwa 100 g), ọ dị mfe mgbari. Dị mma dị ka nri nri, unere bara ụba na potassium nke na-akwalite mgbake ma na-egbochi ọnyà. Ọ bụkwa bọmbụ nke phosphorus, calcium na vitamin A, B1, B2 na C.

Chia osisi

Aha ha dị ka "nri dị ukwuu" bụ n'ihi ọdịnaya protein ha (ihe dịka 20%) nke ezigbo mma n'ihi na ha nwere amino acid asatọ nke ahụ chọrọ. Mkpụrụ osisi chia bụ ihe ndị mejupụtara mineral (calcium, iron, magnesium, phosphorus) na fatty acids sitere na ezinụlọ omega 3.