Atụmatụ nri nwere ike isi ike. Kedu ihe ị ga-eri taa? Kedu maka nri ụtụtụ , nri ehihie, nri abalị, na nri nri ? Nri ehihie bu nri nke ndi mmadu na-agbasi ike n'ihi na ha na-agba oso, na-eri nri na tebulu ha ma obu na ndi mmadu na-aghota ya. Ịkwadebe nri n'ọdịnihu ma na nnukwu nwere ike inyere aka dị ukwuu, na nkwụsị nwere ike ịbụ onye na-azọpụta ndụ. Otú ọ dị, ọ bụrụ na ị nwere ọrịa shuga, ọ dị mkpa iji nyochaa uru gị carbohydrate.
Jụọ onye na-edozi nri gị ma ọ bụ onye nkụzi na-agwọ ọrịa shuga iji chọpụta ole carbohydrates ị ga-eri maka nri ehihie. N'ikpeazụ, ọtụtụ ndị na-arịa ọrịa shuga kwesịrị ịnọgide na-enweta uru carbohydrate dị ka 45g maka nri ehihie. (Nke a bụ kpọmkwem maka ndị mmadụ n'otu n'otu dabere na mkpa calorie, ọkwa ọrụ, ịchịkwa glucose ọbara na usoro ọgwụ). Nhọrọ carbohydrate kwesịrị ịba ụba na eriri . Nri nri ehihie kwesiri inwe protein na abuba ndi nwere obi-aka iji kwado ume, na-egbochi gi, ma gbochie ndi ogugu obara gi ka ha ghara ibia ngwa ngwa. Lee ụfọdụ nhọrọ nri ehihie dị ukwuu maka ndị nwere ọrịa shuga.
Ejiri akwukwo nri akwukwo nri
Juputa otu mkpụrụ ọka (ọkacha mma onye nwere ma ọ dịkarịa ala 3g nke eriri na 20g nke carbohydrates) na chopped ma ọ bụ sliced grilled chicken ara na-eri nri na-acha akwụkwọ ndụ a ṅara n'ọkụ. Ọ na-amasị m iji eggplant ṅara n'ọkụ, zucchini, na eyịm. Na-agbanye 1/3 ube oyibo maka agbakwunye eriri, ekpomeekpo, na abụba dị mma.
Na-eji otu 1/4 iko sliced strawberries. Ntuziaka: Ka ịchọta mkpụrụ ọka zuru ezu, lelee ndepụta mgwa ihe. Ihe mgbochi mbụ na labelita kwesịrị ikwu zuru ezu ma ọ bụ ngwaahịa ahụ kwesịrị ịnwe stampụ ọka dum.
Quinoa Bowl
Quinoa bụ ọka oge ochie bụ nke na-adịghị eri nri na-abaghị uru, ọgaranya na eriri na protein.
Na-eje ozi, o nwere obere carbohydrates karịa ndị ọzọ starches. Otu iko quinoa nwere calorie 160, 2.5g abụba, 30g carbohydrates, 3g fiber, protein 7g. Top 1 cup quined cooked with chopped tomatoes , carrots, 1/4 cup crumbled cheese cheese, na diced protein leftover n'abalị nri abalị ikpeazụ.
NDỤMỌDỤ: Ị nwere ike dochie ihe ọ bụla ọzọ na-abụghị starchy akwụkwọ nri maka tomato na carrots.
Salad akwukwo nri Tuna
Tuna nwere nnukwu protein na omega 3, bụ nke e jikọtara ya na ibelata ọrịa nke ọrịa obi. Kwee ihe oriri Mayonezi na mix tuna na hummus okpukpu abụọ. Ị ga-echekwa na abụba na calorie jupụtara na ya, ma jupụta na ekpomeekpo. Jikọta mkpụrụ osisi salad, cucumber, carrots, na ihe ọ bụla ọzọ na-adịghị na starchy ị nwere na friji. Tinye 1/2 cup agwa (ọ bụrụ na mkpọ ị kwesịrị ịsacha na mmiri mbụ) maka ezigbo mma carbohydrate, protein, na eriri. Jiri mmanya na otu teaspoon mmanụ olive maka mgbakwasa. Ọ ga-amasị m ịgbakwunye galik ọhụrụ na ose na-ekpo ọkụ na mgbakwasa m maka ekpokọtara.
Ọchịchị Pụrụ Iche Na-edozi Anya Turkey Sanwichi Site Nri Ụtọ 'Fries'
Mkpụrụ obi na-esi na turkey na-acha ya ọkụ bụ ihe ọzọ dị iche na ọkụkọ. Ndị na-eme ebere na Turkey bụ akụkụ nke ara ara - ha dị obere na calorie na abụba, ị nwere ike ịchọta ha na ụlọ ahịa ụlọ ahịa.
Ọ na-amasị m ịme nnukwu ogbe ma jiri ihe oriri maka nri nri ehihie. Ị nwere ike itinye otu turkey tenderloin na otu iberibe achịcha ọka zuru oke, n'elu na spinach sauteed na ole na ole nke fri ụtọ fries nduku maka tinye eriri, vitamin C, na beta-carotene. NDỤMỌDỤ: Iji chekwaa na abụba na calorie na-esi na tebụl na mmanụ oliv na-esi ísì ụtọ. Debe akpụkpọ ahụ maka eriri gbakwunyere.
Achịcha Achịcha na Onion Chicken Burger
Zọpụta na abụba na calorie jupụtara na ya site na ịkụnye anu ehi ala maka ọkụkọ ala. Tinye ihe oriri dị ka ose na eyịm maka ederede, ekpomeekpo, na eriri. Ị nwere ike mee ka ndị na-agba chaa chaa ma ọ bụ megharịa ha na oven.
Tinye burger na bun bun ma ọ bụ zere ya kpamkpam iji chekwaa mmanụ aṅụ na-etinye ya n'elu salad green with 1/2 cup black beans and 1/4 cup cheese shredded low-fat mozzarella chiiz.
> Isi
> American Heart Association. Azụ na Omega 3 Fatty Acids.