Elu
Ahịhịa nwere ígwè bụkwa ihe sitere n'okike na nke sitere n'okike nke calcium iji nyere ọkpụkpụ anyị aka. Na mgbakwunye, elu dị elu na magnesium, vitamin K, vitamin C, na phytonutrients na-akwado ahụike ọkpụkpụ. Richaa akwụkwọ nri, kale, pasili, cilantro, dil.
Mkpụrụ ọka niile
osikapa agba aja aja, buckwheat, quinoa, achịcha ọka dum na-ewetakwu eriri n'ahụ anyị. Ihe ọzọ mere ị ga-eji tinye ọka zuru oke na nri gị bụ na ha na-eme ka mgbari nri. Mgbe usoro nri digestive dị ọcha ma na-agba ọsọ dị ka elekere, ị gaghị enwe afọ ntachi, afọ ntachi, na ọbụna zere ọrịa cancer eriri afọ.
mkpụrụ
Ọ bụghị naanị na ndị ọkachamara n'ihe banyere nri na-adụ anyị ọdụ ka anyị were akị ka anyị were were dị ka nri! Akụ bụ isi iyi nke vitamin dị mkpa, mineral na abụba dị mma, ha dị mma maka ahụike ọkpụkpụ ma melite ọrụ ụbụrụ na ebe nchekwa. Dịka ọmụmaatụ, almọnd nwere magnesium na calcium maka ọkpụkpụ siri ike, ebe walnuts bụ isi iyi nke omega-3 fatty acids. Ya mere, nweere onwe gị ịtụba akpa mkpụrụ akụ na-enweghị nnu, na-egheghị ọkụ n'ime obere akpa gị!
Bow
Ihe a na-atụghị anya ya, nri? Ọ na-apụta na eyịm nwere ihe dị ịtụnanya na-ewu ọkpụkpụ, ebe ọ bụ na ha nwere ụfọdụ ụdị polyphenol nke na-eme ka ahụ ike ọkpụkpụ dịkwuo elu. Ndị nchọpụta anwalela ma chọpụta na iri eyịm kwa ụbọchị nwere ike inye aka mee ka ọkpụkpụ dị elu site na pasent 5. Ndị nyocha ahụ nyochakwara mmetụta eyịm na-enwe na ụmụ nwanyị karịrị afọ 50 wee chọpụta na ndị na-eri eyịm mgbe niile nwere ihe ize ndụ mgbaji hip 20% karịa ndị na-adịghị eri ya.
blueberries
Ihe fọrọ nke nta ka ọ bụrụ nwanyị ọ bụla chọrọ ịnọgide na-eto eto ya. Ọ bụrụ na ịchọrọ iwelata usoro ịka nká, tinye blueberries na nri gị. Berry a nwere ihe pụrụ iche na-egbochi ịka nká, ma na mgbakwunye, ọ na-egbochikwa mmebi ebe nchekwa, na-eme ka ọ̀tụ̀tụ̀ ọbara ji erugharị n'ahụ́ ma na-emezi usoro ahụ́ musculoskeletal. Na antioxidants dị na blueberries na-alụ ọgụ free radicals.
Tofu na mmiri ara ehi soy
Tofu bụ nri na-edozi ahụ nke ukwuu nke nwere protein na ígwè. O nwekwara mineral ndị dị ka manganese, phosphorus, na selenium, nke na-ewusi ọkpụkpụ ike. Ị nwekwara ike itinye mmiri ara ehi soy na nri gị, n'ihi na ngwaahịa a bụ ezigbo isi iyi calcium.
Ọka
Jiri oatmeal malite ụbọchị gị! Naanị ọnọdụ bụ na a ga-edozi ya site na mkpụrụ osisi dum. Oat na-enyere aka ịnọgide na-enwe ọkwa cholesterol nkịtị n'ihi na ha bara ụba na eriri soluble na nke na-adịghị ahụkebe. Ịdalata ibu, imeziwanye mgbari nri, na ịnọgide na-enwe ọkwa cholesterol dị n'ọbara bụ naanị ụfọdụ uru a na-enweta site na iri ọka.
tomato
Tomato na-enyere aka igbochi kansa ara na cervical. Na mgbakwunye, ha na-akwalite ahụ ike obi ma na-echebe megide ọrịa obi.
unere
Mkpụrụ osisi a na-atọ ụtọ nwere potassium, nke na-akwado usoro obi obi nke anụ ahụ. Unere bụkwa ezigbo isi iyi nke ike okike, ebe ọ nwere vitamin, mineral na carbohydrates dị iche iche. Unere na-akwalite ahụ ike eriri afọ ma na-ebelata nsogbu stool.
Kranberị
Cranberries nwere ogige a na-akpọ proanthocyanides. Ha nwere ọtụtụ ihe onwunwe, otu n'ime ha na-egbochi uto nke nje bacteria na mgbidi nke eriri afo. Ya mere, iri cranberries na-egbochi ọrịa urinary tract. Berry na-enyekwa aka n'ịkwalite ahụike obi.
Brọkọlị
Broccoli abụrụla ezigbo nri nri n'etiti ndị na-agbaso ndụ ahụike. Ma ọ bụghị naanị otú ahụ! Broccoli nwere ogige ndị na-enyere aka igbochi ọrịa ara ara. Nri dị ukwuu nke a nwekwara nnukwu vitamin C na A, fiber, potassium, iron, na calorie ole na ole.
apụl
Apụl, karịsịa ndị na-abịa n'oge, nwere quercetin, bụ antioxidant nke na-enyere aka ịkwalite ikike ahụ nke ịlụso ọrịa ọgụ. Mkpụrụ osisi ndị a na-acha uhie uhie na-enyekwa aka imeziwanye ọrụ ụbụrụ, felata ibu, na ịhazi ọkwa cholesterol ọbara. Site n'ụzọ, ndị chọrọ ifelata kwesịrị ịgụnye apụl na nri ha, n'ihi na ọ na-enyere aka imeju agụụ.
Flax-nkpuru
Flax nwere tọn omega-3 fatty acids, fiber, lignans (ihe na-egbochi ụkwara nta) ma na-ewere ya dị ka otu n'ime nri kacha mma maka ahụike ụmụ nwanyị. Ojiji nke flaxseed na-enyere aka ibelata ihe mgbu n'oge nsọ nsọ, meziwanye ọrụ ịmụ nwa, belata ihe ngosi nke PMS ma bụrụkwa mgbochi nke ọrịa cancer ara.
Carrots
Akwụkwọ nri mgbọrọgwụ oroma bụ ezigbo isi iyi nke carbohydrates dị mgbagwoju anya na-enye ahụ ike. Na potassium dị na karọt na-achịkwa ọbara mgbali. Ọzọkwa, karọt na-eji vitamin A mee ka akpụkpọ ahụ gị na-egbuke egbuke.
Ube oyibo
Ihe oriri ọzọ dị ukwuu nke anyị na-abụ abụ ode ruo ogologo oge! Ube oyibo bara ụba na acid fatty monounsaturated nke na-enyere aka belata oke abụba. Na mgbakwunye, ọ nwere ọtụtụ potassium, magnesium, protein, vitamin B6, E na K.
Chocolate chocolate
Nke a abụghị maka chocolate ụlọ ọrụ nwere nnukwu shuga, kama banyere chọkọleti eke na ahụike, ọdịnaya nke koko koko nke dị ihe karịrị 55%. Chocolate dị otú ahụ enweghị ike ịdị ọnụ ala, mana ịma mma ya bụ na otu mmanya ga-adịru gị ogologo oge iji nọgide na-ahụ ike! Chocolate gbara ọchịchịrị nwere antioxidants na-echebe obi ma na-enyere aka belata ihe ize ndụ nke ọrịa strok na ọrịa obi. Ọ nwekwara ọgaranya na ogige ndị na-eme ka ọkpụkpụ dị ike, magnesium, manganese, ọla kọpa, zinc, na phosphorus, na-enye aka n'ịgba mmiri akpụkpọ anụ, na-ebelata ọbara mgbali, na-eme ka ncheta dịkwuo mma.
Green tii
Ihe ọṅụṅụ a na-enyere aka n'ọgụ megide ọrịa cancer na ọrịa obi, na-egbochi nkwarụ (dementia), ọrịa shuga na ọrịa strok. Green tii na-enyekwara aka ịlụso ike ọgwụgwụ ọgụ.
mmiri
Ị pụghị ọbụna ikwu banyere ya, ma, dị ka ha na-ekwu, ugboro ugboro ... Mmiri bụ ezigbo enyi anyị. O kwesiri ibu emume kwa ubochi! Ọ na-enyere aka mee ka akpụkpọ ahụ anyị na-egbuke egbuke ma dị mma, wepụ nsị n'ahụ ma na-amụba ume. Na-aṅụ ma ọ dịkarịa ala iko 8-10 nke mmiri dị ọcha kwa ụbọchị.