Nri 11 nke ga -azọpụta gị site na ike ọgwụgwụ na -adịghị ala ala

nwere: vitamin A, B, C, E, P, calcium, magnesium, potassium, manganese, cobalt.

Kedu uru ya: na-ejupụta ahụ na ume, na-eme ka anụ ahụ na-eguzogide ụdị nje bacteria dị iche iche, na-akpali agụụ. 

Ọnụego kwa ụbọchị: ọkara pọmigranet, otu iko ihe ọṅụṅụ. 

Dị ka ọ dị: ma n'ụdị eke dị ka ọka, ma ọ bụ n'ụdị ihe ọṅụṅụ eke. Ị nwere ike ime ihendori, tinye ọka na salads na desserts.

2. Mmiri ara ehi

nwere: riboflavin (vitamin B2), calcium, phosphorus na vitamin A, B, C, D, ihe ndị na-achọpụta (nnu, ọla kọpa, ígwè).

Kedu ihe eji ya eme ihe?: ezigbo isi iyi ike nke anụ ahụ chọrọ maka ọrụ anụ ahụ niile, yana ịkwado ike n'ozuzu ya.

Ọnụego kwa ụbọchị: iko.

Otu esi a drinkụ: ọhụrụ ma ọ bụ na-awụsa n'elu muesli, oatmeal na ọka ọka.

3. tii herbal (ginger, Mint, chamomile, lemon, rosehip)

Nwere: vitamin C, P, B1, B2, A, K, E, organic acids, sodium, calcium, manganese, iron.

Kedu uru ya: Ịkwesịrị inye ahụ gị oke mmiri mmiri na-enweghị caffeine iji nyere gị aka inwe ahụ iru ala ma nọrọ na nche. 

Ọnụego kwa ụbọchị: 2 lita.

Otu esi a drinkụ: naanị ọhụrụ brewed.

nwere: vitamin C, E, B1, B2, B3, B6, carotenoids, macro- na microelements, acids mkpụrụ osisi, pectins.

Kedu uru ya: ihe magburu onwe eke isi iyi nke ume, weghachi ike mgbe ọrịa na n'oge oké uche na-arụ ọrụ.

Ọnụego kwa ụbọchị: 1/2 mkpụrụ osisi. 

Dị ka ọ dị: na ihe ọṅụṅụ ọhụrụ na milkshakes.

5. Ọka puru puo

Nwere: vitamin E na B, ígwè, calcium, phosphorus, magnesium. 

Kedu uru ya: enyemaka iji zere mgbanwe mberede na ọkwa shuga dị n'ọbara ma bụrụ isi iyi nke ike ebighi ebi, nyere aka ịmepụta lecithin, nke na-edozi usoro ụjọ ahụ.

Ọnụego kwa ụbọchị: November 100, XNUMX

Dị ka ọ dị: n'ụdị raw ya, n'ihi na na okpomọkụ karịa ogo 40, a na-ebibi ọtụtụ ihe bara uru. Enwere ike itinye ya na ofe ma ọ bụ isi ihe otu nkeji tupu esi nri.

6. Akwụkwọ nri

nwere: Latin, zixanthin, carotenoids, vitamin B1, B2, C, P, PP, K, E, protein, carotene (vitamin A), amino acids.

Kedu uru ya: na-echebe megide ịka nká, na-enye ume na ebe nchekwa mara mma.

Ọnụego kwa ụbọchị: November 100, XNUMX

Dị ka ọ dị: ọhụrụ ma ọ bụ steamed, na obere mmanụ oliv ma ọ bụ utoojoo ude.

7. Anụ ehi 

nwere: protein, vitamin nke otu B, A, C, PP, potassium, ígwè, zinc.

Kedu uru ya: ọnọdụ nke usoro ọbara na-eme ka ọ dịkwuo mma, na-enye ike, na-enyere aka itinye uche. 

Ọnụego kwa ụbọchị: November 100, XNUMX

Dị ka ọ dị: n'ụdị sie.

8. almọnd

nwere: vitamin B2 (riboflavin), vitamin E, magnesium, calcium, zinc. 

Kedu uru ya: nwere nnukwu antioxidants nke na-alụ ọgụ ọrịa obi, kansa na ọrịa strok. Na mgbakwunye, ọ bụ ihe magburu onwe ya, ọ bụ ezie na calorie dị elu, isi iyi ike.

Ọnụego kwa ụbọchị: November 30, XNUMX

Dị ka ọ dị: ị nwere ike gbue aku ma gbakwunye na yogọt, jikọta ya na tomato na oatmeal. 

9. Oke Osimiri

nwere: magnesium, ígwè, ayodiin, potassium, calcium, manganese, ọla kọpa, phosphorus, fluorine, pantothenic acid, vitamin B2, PP, H, C. 

Kedu uru ya: n'ihi ihe achọrọ nke pantothenic acid, mmadụ adịghị enwe mmetụta ike ọgwụgwụ, ọ dị mfe iguzogide ọrịa na ọrịa dị iche iche.

Ọnụego kwa ụbọchị: November 100, XNUMX

Dị ka ọ dị: ma n'ụdị a na-ere ha, ma ọ bụ na salad. 

nwere: B vitamin, potassium, magnesium, phosphorus, chromium, ígwè, manganese, ayodiin.

Kedu uru ya: nwere carbohydrates dị mgbagwoju anya, nke na-eji nwayọọ nwayọọ na-abanye n'ime ike, nke ga-adịru ụbọchị dum. N'otu oge ahụ, ọ naghị agbakwunye pound ọzọ. 

Ọnụego kwa ụbọchị: November 60, XNUMX

Dị ka ọ dị: n'ụdị porridge n'ụtụtụ. 

11. Kọlịflawa

nwere: vitamin C, B1, B2, PP, carotene, potassium, phosphorus, magnesium, calcium na ígwè.

Kedu uru ya: na-agbasi mbọ ike na-alụ ọgụ ike ọgwụgwụ na mgbakasị ahụ, na-enye ume ma na-akpọlite ​​mmasị maka ndụ.

Ọnụego kwa ụbọchị: November 100, XNUMX

Dị ka ọ dị: e ghere eghe na batter, na cheese ihendori, steamed.

12. Biiti

nwere: betaine, folic acid, vitamin B, beta-carotene, vitamin C, ígwè, potassium, magnesium, phosphorus, sodium, zinc.

Kedu uru ya: N'ihi nnukwu ọdịnaya nke antioxidants, beets na-eme ka ọbara na-erugharị, anụ ahụ na-enwekwu ikuku oxygen, na ike na-abawanye. Na mgbakwunye, eriri, carbohydrates na shuga sitere n'okike na-enye ahụ ahụ isi iyi ike na-adịghị akwụsị akwụsị ruo ogologo oge.

Ọnụego kwa ụbọchị: 100-150

Dị ka ọ dị: sie na salads - beets anaghị atụfu nri n'oge ọgwụgwọ okpomọkụ.

13. Mmiri

Ihe a na-atụghị anya ya mana eziokwu: mmiri na-enye ume. E kwuwerị, ọ na-ekere òkè na usoro niile dị n'ime ahụ, na-enye mgbanwe intracellular. N'ime ahụ kpọrọ nkụ, usoro metabolic niile na-ebelata, nke mere anyị ji enwe nkụda mmụọ na ike ọgwụgwụ. Tụkwasị na nke a, n'ụzọ dị otú a, anyị na-aghọwanye ndị na-adịghị ike nke ọrịa, mkpụkọ ọbara na ohere nke thrombosis na-abawanye.

Ya mere, ndị ọkachamara na-enye ndụmọdụ ka a na-aṅụ mmiri n'obere akụkụ ụbọchị dum ka mmiri na-abanyekwa n'ime ahụ mgbe niile.