Nri akwa akwa: ihe jikọrọ akwa maka njikwa ibu
Gburugburu ụwa, oke ibu amụbaala ihe fọrọ nke nta ka ọ bụrụ okpukpu atọ kemgbe 1975, ma ugbu a karịa 39% nke ndị okenye gafere afọ 18 bu oke ibu ma ọ bụ buru ibu1. Ọ na-esiri ọtụtụ ndị ike inweta na ịnọgide na-enwe ahụ ike, ebe ha na-aga n'ihu na-eri nri kwesịrị ekwesị nke nwere ihe oriri niile nke ahụ chọrọ.
Ọ bụrụ na ị na-achọ ihe nzuzo maka njikwa ibu, anyị chere na anyị nwere ike ịgbawa ya! Nsen nwere ọrụ bara uru ọ ga-arụ n'ịkwado ịdị arọ dị mma yana nri kwesịrị ekwesị.
Kalori dị obere
Àkwá na-enye 13 mkpa nri na vitamin, yana 6 grams nke protein2. Tinyere ịdị mma niile na-edozi ahụ, otu nnukwu akwa nwere naanị Calorie 70.
"Ọdịnaya kalori nke nri bụ a ihe dị oke mkpa n'ịchọpụta ntinye nri na njikwa ibu", Dr Nikhil Dhurandhar na-akọwa, onye otu International Egg Nutrition Centre's (IENC) Ndi otu Egwuregwu Na-ahụ Maka Ume na-ahụ maka Ugbo na Globalwa na Onye isi oche na Prọfesọ na Ngalaba Nkà Mmụta Nri na Texas Tech University, USA.
Site na akwa akwa, ị nwere ike nweta ọtụtụ nri dị mkpa nke ahụ gị chọrọ, na-ebughị ibu na ọdịnaya kalori.
Elu na protein
N'ịbụ ndị nwere obere kalori, a na-eju akwa akwa protein dị elu, na-enyere gị aka inwe mmetụta zuru oke ogologo oge.
Ọ bụ ezie na e nwere ọtụtụ ụzọ a ga-esi na-achịkwa ibu arọ, idebe agụụ na-achịkwa nwere ike ịbụ nnukwu enyemaka. Achọpụtara na nri nwere protein dị elu belata agụụ ma nwekwuo afọ ojuju ma e jiri ya tụnyere carbohydrate ma ọ bụ nri nwere abụba (n'agbanyeghị nwere otu ọnụọgụ calorie!)3-8.
"Nwee afọ ojuju bụ mmetụta afọ ojuju nke nwere ike inye aka ịkwụsị iri nri n'otu oge." Dr Dhurandhar na-akọwa: "Ọchị bụ oge nke mmetụta ahụ na-adị, ruo mgbe nri ọzọ."
“Iji tụọ afọ ojuju anyị na-ejikarị nha ebumnuche, ebe anyị na-edekọ ọkwa homonụ agụụ ma ọ bụ homonụ zuru oke tupu nri na mgbe nri gasịrị. A na-atụnyere ndị a n'etiti, ma ọ bụ n'ime, ndị mmadụ n'otu n'otu, iji chọpụta nzaghachi maka otu nri. "
N'ihe banyere isi mmalite nri nwere protein (dị ka àkwá), ihe akaebe na-egosi nzaghachi dị ukwuu site na homonụ zuru oke. N'ihi ya, àkwá na-enweta akara nke ukwuu n'ọ̀tụ̀tụ̀ a na-akpọ satiety index9.
Nnyocha e mere egosiwo ugboro ugboro na nri akwa, karịsịa ma ọ bụrụ na ejikọtara ya na isi iyi nke eriri, na-akwalite mmetụta nke afọ ojuju ma na-ebelata oriri n'oge nri ọzọ ma e jiri ya tụnyere nri ndị ọzọ nwere otu calorie.5-8.
Ya mere, na ike nke protein na akwa nwere ike inyere ndị mmadụ aka imeziwanye njikwa ibu ha.
Kwesịrị ekwesị maka nri ụtụtụ
N'ihi nnukwu satiety ha, akwa nwere ike inye aka karịsịa maka njikwa ibu mgbe a na-eri ya n'oge nri ụtụtụ.
"Iri nri nwere nnukwu protein (20-30g) na-akpalite ma nọgide na-enwe satiety ruo oge ụfọdụ, na-enye mmadụ ike ibelata ihe oriri n'oge ahụ." Dr Dhurandhar na-akọwa.
"Iri ụdị nri ndị a n'isi ụtụtụ nwere ike inye " Nchekwa satiety " ma ọ bụ ihe m na-ezo aka dị ka "Protein ọta" n'ime ụbọchị mgbe o yikarịrị ka a ga-ahụ mmadụ iri nri dị iche iche.
Metabolic ọnụego
Akwa nwekwara ike inye aka kwalite metabolism gị site na usoro a na-akpọ mmetụta thermic nke nri: "Iri nri nwere protein nwere ike. na-akpali metabolism n'ime obere oge ruo n'ókè ka ukwuu karịa ndị nwere carbohydrates ma ọ bụ abụba abụba, n'ihi oke ume nke anụ ahụ chọrọ iji hazie nri ndị nwere protein."
N'ezie, dị ka nchoputa nke ọmụmụ 2014, protein na-abawanye ọnụego metabolic mmadụ site na 15-30%10!
Anyị agbawala ya
Dr Dhurandhar na-achikota ihe kpatara akwa ji a eke ally na arọ management: "Ha dị ntakịrị na calorie ma na-edozi ahụ na-edozi ahụ, yana ezigbo isi iyi nke protein dị mma."
Isi ihe bụ iri akwa gị dịka akụkụ nke a nri siri ike, nke ziri ezi, yana nri ndị ọzọ bara ụba na-edozi ahụ, dị ka akwụkwọ nri na ọka zuru oke, iji nweta ịdịmma ha niile na ijikwa ibu gị ngwa ngwa.
References
10 Pesta D, & Samuel, V (2014)
Kwalite ike nke akwa!
Iji nyere gị aka ịkwalite ike nri nke akwa ahụ, IEC ewepụtala ngwa ọrụ ụlọ ọrụ enwere ike ibudata, gụnyere ozi isi, ụdị mgbasa ozi mgbasa ozi dị iche iche, yana eserese dabara adaba maka Instagram, Twitter na Facebook.
Budata ngwa ụlọ ọrụ (Spanish)Banyere Dr Nikhil Dhurandhar
Dr Nikhil Dhurandhar bụ onye otu International Egg Nutrition Center's (IENC) Ndi otu Egwuregwu Na-ahụ Maka Ume na-ahụ maka Ugbo na Globalwa na Onye isi oche na Prọfesọ na Ngalaba Nkà Mmụta Nri na Texas Tech University, USA. Dị ka dibịa na nutritional biochemist, ọ na-etinye aka na oke ibu ọgwụgwọ na nnyocha maka 35 afọ. Nchọpụta ya lekwasịrị anya n'akụkụ mkpụrụ ndụ ihe omimi nke oke oke na ọrịa shuga, ọkachasị oke oke n'ihi nje, na ọgwụgwọ ụlọ ọgwụ nke oke ibu. O meela ọtụtụ ọmụmụ ụlọ ọgwụ iji nyochaa mmetụta ọgwụ yana nri dị ka ọka nri ụtụtụ ma ọ bụ akwa, na oke ibu, satiety na usoro metabolic dị iche iche. Ọmụmụ ihe ọmụmụ ọsụ ụzọ ya gosipụtara ọrụ nke àkwá na-ebute satiety na mbelata ibu.
Zute ndị otu ọkachamara anyị