Ntuziaka nri dị iche iche na isi mmalite ozi ndị ọkachamara na-atụ aro iri mkpụrụ osisi na akwụkwọ nri "na-edozi ahụ" iji nyere aka belata ihe egwu nke ọrịa na-adịghị ala ala. Ma tupu enweghi nkọwa doro anya na ndepụta nke ngwaahịa ndị dị otú ahụ.
Ikekwe nsonaazụ nke ọmụmụ e bipụtara na June 5 na akwụkwọ akụkọ CDC (erslọ Ọrụ Maka Nchịkwa na Mgbochi Ọrịa, ụlọ ọrụ gọọmentị etiti nke Ngalaba Ahụike na Ọrụ Ndị Ọrụ America) ga-edozi ọnọdụ a. Ọmụmụ ihe ahụ metụtara nsogbu nke igbochi ọrịa na-adịghị ala ala ma kwe ka ha tụpụta ụzọ iji chọpụta ma depụta nri ndị bara uru na-alụso ihe ize ndụ nke ọrịa ndị dị otú ahụ ọgụ.
Onye ndu onye ndu Jennifer Di Noya, onye prọfesọ mmụta mmekọrịta ọha na eze na Mahadum William Paterson dị na New Jersey bụ ọkachamara na ahụike ọha na nhọrọ nri, achịkọtala ndepụta nke ihe oriri 47 "na -edozi ahụ" dabere n'ụkpụrụ oriri na ihe akaebe sayensị. Dịka ọmụmaatụ, mkpụrụ osisi na akwụkwọ nri nke ezinụlọ yabasị-galik so na ndepụta a "n'ihi mbelata ihe egwu nke ọrịa obi na ọrịa akwara na ụfọdụ ụdị ọrịa kansa."
Di Noya na-enye akara nrịbama dabere na nri ha bara ụba. Ọ lekwasịrị anya n'ihe oriri iri na asaa "nke mkpa ahụike ọha na eze site na nke UN Food and Agriculture Organisation na Institute of Medicine." Ndị a bụ potassium, eriri, protein, calcium, iron, thiamine, riboflavin, niacin, folic acid, zinc na vitamin A, B17, B6, C, D, E na K.
Maka nri ka ewere bụrụ ezigbo isi nri, ọ ga-enyerịrị opekata mpe 10% nke uru otu ụbọchị. Ihe karịrị 100% nke uru kwa ụbọchị nke otu ihe na-edozi anaghị enye uru ọ bụla maka ngwaahịa ahụ. Edepụtara nri dị iche iche dabere na ọdịnaya calorie na "bioavailability" nke ihe ọ bụla na-edozi ahụ (ya bụ, otu uru nke ahụ nwere ike irite uru site na nri dị na nri).
Nri isii (raspberries, tangerines, kranberị, galik, eyịm na bred) sitere na ndepụta izizi emezughị ụkpụrụ maka nri “na -edozi ahụ”. Nke a bụ ihe ndị ọzọ n'usoro uru bara uru. Edepụtara nri ndị nwere nnukwu nri na obere kalori. Na-esote ngwaahịa dị na mkpachi bụ ọkwa ya, ihe akpọrọ saturation saturation rating.
- Watercress (ọkwa: 100,00)
- Kabeeji China (91,99)
- Ahịrị (89,27)
- Biri Akwụkwọ (87,08)
- Akwụkwọ (86,43)
- Nkeji (73,36)
- Letus (70,73)
- Pasili (65,59)
- Mkpụrụ osisi Romaine (63,48)
- Collard elu (62,49)
- Akwụkwọ ndụ akwụkwọ ndụ (62,12)
- Mọstad Green (61,39)
- Dozie (60,44)
- Akpụkpọ anụ (54,80)
- Acholonu (49,07)
- Dandelion Green (46,34)
- Uhie Na-acha uhie uhie (41,26)
- Arugula (37,65)
- Brokọli (34,89)
- Ugu (33,82)
- Brussels pulitere (32,23)
- Green eyịm (27,35)
- Kohlrabi (25,92)
- Kọlịflawa (25,13)
- Kabeeji ọcha (24,51)
- Karọt (22,60)
- Tomato (20,37)
- Lemọn (18.72)
- Isi salad (18,28)
- Strawberries (17,59)
- Radish (16,91)
- Skwọsh oyi (ugu) (13,89)
- Oroma (12,91)
- Wayo (12,23)
- Mkpụrụ osisi pink / acha ọbara ọbara (11,64)
- Rutabaga (11,58)
- Ntụgharị (11,43)
- Blackberry (11,39)
- Lee (10,69)
- Ụtọ nduku (10,51)
- White Mkpụrụ osisi (10,47)
N'izugbe, rie karịa kabeeji, ọtụtụ akwụkwọ letus, na akwụkwọ nri ndị ọzọ ma nweta ọtụtụ ihe na nri gị!
Isi mmalite:
Lọ Ọrụ Maka Nchịkwa na Mgbochi Ọrịa