Ndị na-akwado nri raw kwenyere na nhazi okpomọkụ nke ngwaahịa na-ebibi ha niile vitamin na mineral bara uru. Ndị mmegide na-arụ ụka na isi nri na-enyere ha aka itinye uche nke ọma. Kedu nri ndị ka mma iri mgbe esichara?
Carrots
Karọt - isi iyi nke beta-carotene na ihe bara uru bara uru na-abanye n'ime ahụ anyị naanị obere akụkụ. Ọgwụgwọ okpomọkụ na-abawanye nnabata nke beta-carotene site na karọt, na n'usoro isi nri ma ọ bụ frying karọt, a ka nwere ọtụtụ antioxidants. Iri karọt dị mma ma nke raw na n'ụdị esiri esi.
Akwụkwọ nri
Akwụkwọ nri nwere oxalates, nke na-egbochi ịmịkọrọ ígwè. A na-eji naanị pasentị ise na-amịnye ígwè raw sitere na akwụkwọ nri. Ọgwụgwọ okpomọkụ nke akwụkwọ na-ebelata ọdịnaya nke oxalates. Ọ dị mkpa ka ị ghara ịfefe akwụkwọ nri mgbe ị na-esi nri.
tomato
Tomato nwere lycopene antioxidants. Ọ na-enyere aka na mgbochi ọrịa kansa na ọrịa obi. Mgbe ọgwụgwọ mbụ nke tomato na-ekpo ọkụ, ọkwa lycopene na-abawanye, ọ ka mma itinye uche. Ọzọkwa, a na-atụ aro ka ị gbanwee oriri nke tomato raw na nke esighe.
Asparagus
Mgbe a na-agwọ asparagus thermally, ọ na-abawanye bioavailability nke nri na polyphenols - antioxidants nke na-echebe ahụ pụọ na mmetụta ọjọọ nke gburugburu ebe obibi. Ọzọkwa, mgbe a na-ekpo ọkụ na asparagus na-abawanye ntinye nke vitamin A, beta-carotene, na lutein.
mushrooms
Mushrooms nwere ọtụtụ protein, vitamin na mineral. Isi ha na mmanụ na-eme ka uru oriri ha bara nke ukwuu ma na-enyere ahụ aka ịmịkọta ngwaahịa ndị dị arọ.