7 ọka, nke ga-erite uru karịa ndị ọzọ

Ọnụ ọgụgụ na-akụda mmụọ na-egosi na ihe karịrị ọkara nke ndị na-anwụ n'ụwa bụ ihe metụtara nri na-edozi ahụ n'ihi na anyị na-eri nnu nke ukwuu nke nwere ntakịrị ọka na mkpụrụ osisi.

Ma ọ bụrụ na nnu na mkpụrụ osisi niile doro anya (ọnụ ọgụgụ nke mbụ - iji belata ọnụego nke abụọ abawanye), nke gụnyere ọka na ọka zuru oke, ọ bara uru ileba anya na nkọwa zuru ezu.

TOP 7 efere ọka niile nke ọka

1. Buckwheat

7 ọka, nke ga-erite uru karịa ndị ọzọ

Buckwheat nwere protein, unsaturated fatty acids, calcium na zinc, na vitamin A, B, E na PP. Enwere ụdị buckwheat abụọ: ala (obere ọka) na (obere akụkụ nke ọka). Buckwheat bụ ngwaahịa nri dị mma: obere abụba na gram 100 nke ngwaahịa nwere 313 kcal. Krupa nwere mmetụta antioxidant. Dị ka nchọpụta si kwuo, National Center for Biotechnology information (MD, USA), buckwheat na-akpali peristalsis, na-ebelata cholesterol, ihe ize ndụ nke ọrịa shuga, na ọbara mgbali elu.

Ọzọ gbakwunyere na-echekwa ogologo buckwheat ndị ọzọ ọka ọ bụghị moldi, ọbụna na nnukwu iru mmiri.

2.Oatmeal

7 ọka, nke ga-erite uru karịa ndị ọzọ

Enwere ụdị oatmeal atọ:

1 - grits si untreated na mejupụtara nke izizi na bran nke ọka oat ọka. Ha nwere vitamin A, C, E, potassium, magnesium, zinc, na beta-glucan. Nnyocha a tụlere na akwụkwọ akụkọ British Journal of Nutrition na 2016 na-egosi na beta-glucan na-asachapụ ọbara site na oke cholesterol. Mkpụrụ ọka ọka zuru oke, immunomodulators, meziwanye akpụkpọ na ntutu; Krupa na-achịkwa ọkwa shuga dị n'ọbara ma na-eme ka mgbari nri dị ngwa.

2 - kpochara site na akwa oyi akwa, puffed na extruded cereals. Usoro ọgwụgwọ a funahụrụ ihe ndị na-edozi ahụ, mana ọka ọka na-anọgide na-eri ngwaahịa ma na-emetụta akụkụ eriri afọ.

3 - porridges nke ngwa ngwa nkwadebe, site na nke na-emerụ ahụ karịa ezi, dị ka ihe ha mejupụtara, na-abụkarị ọtụtụ shuga na ekpomeekpo.

Bulgur

7 ọka, nke ga-erite uru karịa ndị ọzọ

Mkpụrụ ọka a bụ ọka wit na-eto eto, ọka nke akpọnwụwo ma kpochaa. 100 grams nke ngwaahịa nwere 12.3 grams nke protein. Ha na-anọgide na vitamin C, E, K, beta-carotene, magnesium, ọla kọpa, calcium, potassium, na ígwè. A na-eji croup nwere ọtụtụ eriri nri na-eri nri, na-asachapụ eriri afọ, na-eme ka vitamin dị ngwa ngwa, na-akwalite metabolism. Bulgur na-akwalite mmụba nke bile, nke dị mma maka imeju.

4. Ọka bali

7 ọka, nke ga-erite uru karịa ndị ọzọ

A na-eme ACCA site na mkpụrụ ọka bali a na-egbughị egbu, nke nwere ọtụtụ eriri. Mkpụrụ ọka bali nwere vitamin A, E, C, PP, iron, iodine, potassium, na phosphorus. Bali porridge nwere mgbochi mkpali na diuretic edinam na-ekpochapụ ozu nke nsị.

5. Ọkụ ọka

7 ọka, nke ga-erite uru karịa ndị ọzọ

Nri ọka ọka enweghị gluten, mana vitamin C, E, A, N, tryptophan na lysine, ígwè, calcium, magnesium, na phosphorus. Nri sitere na ọka na-ebelata cholesterol ma na-etinye ihe ize ndụ nke afọ, eriri afọ, na imeju. Site n'ụzọ, ọka ọka na ọka ọka na-ejigide ihe kachasị bara uru ọbụna na okpomọkụ dị elu.

6. Quinoa

7 ọka, nke ga-erite uru karịa ndị ọzọ

Quinoa cereal sitere na ezinụlọ amaranth. O nwere ihe ruru 14% protein na 64% nke carbohydrates bara uru. Na croup nwere vitamin B, folic acid, phosphorus, manganese, potassium, sodium, selenium, na magnesium. Dị ka 2018 si kwuo, dị na webụsaịtị United Nations maka nri na ọrụ ugbo, quinoa bụ protein dị elu yana isi iyi nke eriri nri nwere ihe antioxidant na mgbochi mkpali. Enwere ike ịkwadebe rump dị ka efere dị iche iche, gbakwunye na salads na ofe.

7. Nwa nwanne nne

7 ọka, nke ga-erite uru karịa ndị ọzọ

Emere ya site na oka wit na-ata ata ya na ihe oriri na-edozi ahu karie nso pasta, naanị pasta na-esiri ya, na couscous steamed ma ọ bụ wunye mmiri esi mmiri na inye. Dị ka ọka ndị ọzọ sitere na ọka niile, couscous na-ebelata ohere nke ịmalite ọrịa obi na-adịghị ala ala na ọrịa shuga, na ọrịa kansa, ka Joanne Slavin, onye edemede nke isiokwu bụ "Mkpụrụ niile na ahụike mmadụ," nke Cambridge University Press bipụtara. Mkpụrụ ọka a nwere ọtụtụ selenium, nke na-eme ka ọ bụrụ ezigbo antioxidant. E wezụga nke ahụ, couscous na-eme ka usoro ahụ ji alụso ọrịa ọgụ dị ike ma na-eme ka usoro ọgwụgwọ hormone kwesịrị ịdị.

Na-emetụta wholegrain aja aja osikapa, ọka Fricke, nke a na-mere si a ṅara n'ọkụ na-eto eto na ọka wit ka juu osisi, na rye groats na ọka bali.

Nwee ahụ ike!

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