Ọnụọgụ gọọmentị na-egosi na mba atọ kachasị elu n'ụwa nwere atụmanya ndụ kachasị elu ugbu a gụnyere Monaco, Japan na Singapore. Ndị a bụ ebe ndị bi na-ebi ndụ dị elu, na nri dị mma bụ ihe dị mkpa na nke a.
Enwere ụfọdụ nri na-edozi ahụ karịa ndị ọzọ, na ọtụtụ n'ime ha egosila na ọmụmụ ihe nwere mmetụta nchebe megide ọrịa dịgasị iche iche. Ka anyị kwuo banyere ndị kasị mma n'ime ha.
Edamame (soybean)
Edamame, ma ọ bụ soybean ọhụrụ, abụwo ihe dị mkpa na nri Eshia ruo ọtụtụ ọgbọ, ma ugbu a, ha na-enwetakwa ewu ewu na ọdịda anyanwụ na Europe. A na-enyekarị soybe dị ka nri nri ma tinye ya na efere dị iche iche, site na ofe ruo efere osikapa.
Agwa bara ụba na isofravones (ụdị phytoestrogen), ogige osisi nke nwere mgbochi mkpali, antioxidant, mgbochi ọrịa kansa, na ihe mgbochi nje. Ya mere, ha nwere ike inye aka n'ịhazi nzaghachi mkpali nke ahụ, belata ịka nká cellular, ịlụso nje ọgụ ọgụ, ma chebekwa pụọ n'ọrịa ụfọdụ.
Edamame bara ụba na genistein na daidzein. Nnyocha e mere n'afọ gara aga chọpụtara na e nwere ike iji genistein mee ka ọrịa cancer ara dịkwuo mma. N'otu oge ahụ, ndị na-ede akwụkwọ na-ekwu na "nri soy ogologo ndụ na-ejikọta na mbelata ihe ize ndụ nke ịmalite ịrịa ọrịa ara ara," ya mere anyị nwere ike itinye soybean na nri anyị n'enweghị nsogbu.
Tofu
N'otu aka ahụ, tofu sitere na soy nwekwara uru ahụike. A na-ahụkarị na efere East Asia, tofu nwere ike eghe, sie ya, mee ka ọ bụrụ casseroles na desserts.
Tofu bara ụba na isoflavones, njirimara bara uru nke akọwara n'elu. Ma, ọ bụkwa ezigbo isi iyi nke protein ma nwee amino acid niile dị mkpa na-enyere aka n'ịhazi protein.
Na mgbakwunye, tofu nwekwara ọgaranya na mineral ndị na-eme ka ahụ dị mma ma na-enyekwa ume. Tofu bụ isi iyi nke calcium, iron, manganese, selenium, phosphorus, magnesium, zinc na ọla kọpa.
Ụfọdụ ndị ọkachamara na-atụkwa aro na iri tofu nwere ike ime ka afọ ju gị ogologo oge, ya mere itinye ya na nri gị nwere ike inye aka gbochie iribiga ihe ókè.
Carrots
A na-atụ aro ihe oriri a na-ewu ewu n'ihi nnukwu ọdịnaya nke beta-carotene. Enwere ike ịhazi ya n'ime vitamin A, nke, dị ka Ụlọ Ọrụ Na-ahụ Maka Ahụ Ike Mba, na-etinye aka na ọrụ mgbochi, ọhụụ, na mmepụta. Ahụ anyị enweghị ike imepụta vitamin A n'onwe ya, yabụ na ọ ga-esi na nri nweta ya. Ụcha a bụkwa ihe antioxidant nke nwere ike ichebe mkpụrụ ndụ dị n'ahụ anyị pụọ na mmebi na ịka nká nke radicals efu kpatara.
Na mgbakwunye, ọmụmụ egosila na nri bara ụba na carotenoids nwere ike ichebe mmerụ ahụ metụtara afọ na mmebi anya.
Ụdị karọt ụfọdụ, dị ka karọt ọcha, enweghị beta-carotene, ma ha nile nwere falcarinol, ihe na-edozi ahụ nke nnyocha gosiri na ọ pụrụ ichebe ọrịa cancer.
Karọt raw karọt kacha mma maka nri dị mma, mana enwere ụzọ isi sie ya nke nwere ike idowe ọtụtụ nri.
Akwukwo nri
Ihe oriri ọzọ dị mkpa bụ akwụkwọ nri cruciferous dị ka kọlịflawa, broccoli, radish, kabeeji. Ha bara ọgaranya karịsịa na nri, gụnyere vitamin C, E, K, folic acid, mineral (potassium, calcium, selenium) na carotenoids (lutein, beta-carotene na zeaxanthin).
Akwụkwọ nri cruciferous nwekwara glucosinolates, ihe ndị na-enye ha njirimara ha na-atọ ụtọ. Achọpụtala ihe ndị a nwere mmetụta bara uru na ahụ. Ụfọdụ n'ime ha na-achịkwa nrụgide na mbufụt, nwere ihe ndị na-egbochi nje nje, na ụfọdụ na-echebekwa pụọ n'ọrịa cancer. Kale, broccoli na kale nwere mmetụta nchebe na ahụike obi n'ihi ọdịnaya vitamin K ha.
Otu nnyocha e mere n'oge na-adịbeghị anya gosiri na iri akwụkwọ nri cruciferous nwere ike ịbụ ụzọ dị mma isi meziwanye ọrụ ụbụrụ. N'ikpeazụ, akwụkwọ nri cruciferous bụ ezigbo isi iyi nke eriri soluble, nke na-arụ ọrụ dị mkpa n'ịhazi ọkwa shuga dị n'ọbara na ibelata mmịnye abụba, nke na-enyere aka igbochi ibu ibu.
citrus
Mkpụrụ citrus bụ ndị dike nke nri dị mma. Orange, tangerine, lime na mkpụrụ osisi citrus ndị ọzọ dị n'ụwa niile.
Ruo ogologo oge, ndị ọkachamara n'ihe banyere nri na-atụ aro mkpụrụ citrus maka nnukwu vitamin C ha. Ma ndị ọkachamara na-ekwu ugbu a na ụdị mkpụrụ osisi a karịrị nanị vitamin C.
Mkpụrụ osisi ahụ bara ụba na shuga, eriri nri nri, potassium, folic acid, calcium, thiamine, niacin, vitamin B6, phosphorus, magnesium, ọla kọpa, riboflavin, na pantothenic acid. Na nke a abụghị dum ndepụta bara uru bekee.
Nnyocha e mere egosiwo na flavonoids, nke bara ụba na mkpụrụ osisi citrus, nwere ike igbochi ma ọ bụ ibelata ọrịa na-adịghị ala ala nke oke ibu na-akpata, na ha nwekwara ikike mgbochi ọrịa cancer.
Nnyocha e mere ugbu a na-egosi na mkpụrụ ndụ ihe nketa anyị nwere ike ịdị mkpa n'ihe banyere nri ndị kacha mma maka ahụ ike anyị. Yabụ jide n'aka na ị na-agbaso nri dị mma nke dabara gị mma.