Na-egbochi mkpịsị ọbara shuga ma na-egbochi agụụ na ndị a
Nri nwere ike ịrụ ọrụ dị mkpa n'usoro atụmatụ nri, karịsịa ma ọ bụrụ na ị nwere ọrịa shuga. Mgbe a họọrọ amamihe, nchịkọta nwere ike ịgbakwunye vitamin, mineral, fiber, protein na abụba dị mma na nri gị. Ha nwekwara ike inyere aka igbochi agụụ na-eri nri na ọbara ndị dị ala.
N'aka nke ọzọ, nri ndị na-adịghị mma nwere ike ịkpata oriri calorie, abụba jupụtara, sodium, na shuga, nke nwere ike imetụta oke, ọbara mgbali, na ọbara shuga.
Nnyocha egosiwo na ụdị nri na-ejikọta ya na Body Mass Index (BMI) na àgwà oriri.
Achịcha nke nwere mkpụrụ, mkpụrụ , na akwụkwọ nri yiri ka ejikọtara ya na nri dị mma na obere BMI, ebe ị na-eri nri na ihe ọṅụṅụ na -atọ ụtọ na -ejikọta na nri na-adịghị mma na BMI dị elu. Oge nke snacks kwesịrị iche n'otu n'otu ma nwee ike ịdị iche na-adabere na ọgwụ , ụdị ndụ, usoro mmega ahụ, na ọbara shuga.
20 Nri nri maka ndị nwere ọrịa shuga
O nwere ike ịbụ na ime mkpọtụ nwere ike inyere gị aka imezi ihe oriri gị ma ghara ibu ibu. Ngwakọta nri ndị a dị n'okpuru ụda na calorie na ịchịkwa carbohydrate. Nri ọnya ọ bụla enweghị ihe karịrị calorie 200 na ihe dị ka 15,5 grams nke carbohydrate.
1 yogurt Gris na-adịghị egbuke egbuke na 3/4 cup blueberries na 1 Tablespoon chia mkpụrụ
~ Calorie 200, 3 g abụba, 0 g abụba jupụtara, 22 g carbohydrate, 7 g eriri, 65 mg sodium, 22 g protein
Turkey letus eyiri na ube oyibo na tomato (2 romaine letus epupụta, 2 oz turkey, 1/3 ube oyibo, 1 slice tomato)
Calorie 150, 8 g abụba, 1 g abụba jupụtara, 6 g carbohydrate, 4 g eriri, 500 mg sodium, 13 g protein
1 ose nile (oroma, odo, acha uhie uhie, akwụkwọ ndụ akwụkwọ ndụ) na-eji 2 teaspoons hummus ma ọ bụ guacamole ma ọ bụ gbasaa bean
~ Calorie calo, 6 g abụba, 1 g abụba jupụtara, 14 g carbohydrate, 5 g eriri, 120 mg sodium, 3,6 g protein
1 obere apụl (~ 4oz) na 1 tablespoon niile na agwa agwaekere nsị, bred almond, butter cashew ma ọ bụ anyanwụ butter. (Ọ bụrụ na ị gaghị enwe nnu butter, ị nwere ike ịhọrọ ahịrị dị iche iche iji jiri ya na almọnd 15, 25 pistachios, 14 walnut halves, 12 cashews, peekere 25)
~ Calorie 160, 8 g abụba, 1 g abụba jupụtara, 20 g carbohydrate, 5 g eriri, 60 mg sodium, 5 g protein
1 nri ọka wheat a na-ekpocha kpọnwụrụ na mkpụrụ ndụ ọka yogurt nke dị na 0% na 5 sliced strawberries ma ọ bụ 2 tablespoons blueberries, blackberries or raspberries.
~ Calorie 200, 0 g abụba, 0 g abụba jupụtara, 27 g carbohydrate, 4 g eriri, 80 mg sodium, g g protein
20 carrots baby na 1 tablespoon niile eke agwaekere butter
~ Calorie 180, 8 g abụba, 1 g abụba jupụtara, 23 carbohydrates, 4.5 fiber, 120 g sodium, protein g g
1 sliced kukumba na 2 tablespoons hummus ma ọ bụ guacamole
~ Calorie 115, 6 g abụba, 1 g abụba jupụtara, 15 g carbohydrates, 3 g eriri, 120 mg sodium, 4 g protein
3 iko mespị letus, akwụkwọ nri ma ọ bụ arugula (ma ọ bụ mix) na 1 oz (1/4 iko shredded) akụkụ-skim mozzarella cheese na 15 udara tomato drizzle na balsamic mmanya
~ Calories 180, 5 g abụba, 3 g abụba jupụtara, 17 g carbohydrate, 2 g eriri, 245 mg sodium, 10 g protein
3 ọcha ọcha (ike sie) na celery osisi
Calorie 100, 0 g abụba, 5 g carbohydrate, 3 g eriri, 160 mg sodium, 12 g protein
1 kukumba sliced na 1 piom tomato, 1 oz obere abụba feta cheese, 1 teaspoon olive mmanụ na balsamic mmanya nụrụ ụtọ.
Calorie 150, 10.5 g abụba, 4.5 g abụba jupụtara, 6 g carbohydrate, 2.5 g eriri, 320mg sodium, 5.5 g protein
3 iko ikuku na-achapụta popcorn tinyere 2 tablespoons cheese Parmesan
Calorie 135, 4 g abụba, 2.0 g abụba jupụtara, 20 g carbohydrate, 3.5 g eriri, 150 g sodium, protein g 6 g
7 Triscuits (ma ọ bụ ọka ọ bụla zuru oke) - n'elu na bean dip gbasaa na chopped pasili
~ Calorie 165, 6.0 g abụba, 0,5 g abụba jupụtara, 25 g carbohydrate, 4 g eriri, 300 mg sodium, 5 g protein
½ banana na 1 iko nke mmiri ara ehi na-abụchaghị abụba, 1 cup ice - ngwakọta (nwere ike ịmịnye mmiri ara ehi almond na-adịghị edozi ya iji zọpụta ya na calorie na carbohydrates)
Calorie 150, 2.5 g abụba, 1.5 abụba jupụtara, 27 g carbohydrate, 1.5 g eriri, 125 mg sodium, 8 g protein
1 cup sodium lentil akwukwo nri ofe
~ Calorie 160, 4 g abụba, 0,5 abụba abụba, 24 g carbohydrates, 8 g eriri, 340 mg sodium, protein g 7 g
Almọnd 12 (a ṅara n'ọkụ ma ọ bụ raw) na ½ -3/4 iko ọka ọka dum
~ Calorie 180, 7 g abụba, 0 g abụba jupụtara, 25 g carbohydrate, 5 g fiber, 190 mg sodium, protein g g
Mkpụrụ na mkpụrụ osisi iri : 15 almọnd, 25 pistachios, 14 mgbọrọgwụ wolf, 12 cashews, 25 ahịrị - ya na mkpụrụ osisi 1 (eg: 1 obere apụl, 1 cup egọn, 1/2 banana, 1 1/4 iko strawberries)
~ Calorie 160, 8 g abụba, 1 g abụba jupụtara, 20 g carbohydrate, 5 g fiber, 0 mg sodium, protein g g
Mkpụrụ mkpụrụ osisi : 1 cup ogwu, 1 oz feta (cubed), ½ obere kukumba. Skewer 1 cube ogwu, 1 obere obere cube, na 1 slice cucumber na nke ọ bụla n'ime 5 onothpicks.
~ Calorie 160, 6 g abụba, 4 g abụba jupụtara, 17 g carbohydrate, 0,6 g eriri, 300 mg sodium, 5 g protein
Eke bred (ime ụlọ) (1 cup)
Calorie 100, 5 g abụba, 6 g carbohydrate, 2 g eriri, 70 mg sodium, 2 g protein
Almonds Savory (arụrụ n'ụlọ)
~ Calorie 160, 12 g abụba, 1 g abụba jupụtara, 7 g carbohydrate, 3 g eriri, 307 mg sodium, 6 g protein
Mpụ na-acha ọcha White, Greek Yogurt, na Sun-Dried Tomato Spead
Calorie 100, 0 g abụba, 10 g carbohydrate, 3 g eriri, 55 mg sodium, 5 g protein
> Isi
> Weisenberger, J. "Ihe Sayensị Na-ekwu Banyere Snacking ." Food na Nutrition July / August . 2015: 14-16. Bipute.