N'ụwa nke ihe oriri na-edozi ahụ bụ mgbe niile enwere esemokwu ma chọpụta onye ozizi nke nri dị mma maka ahụike mmadụ. Kwa afọ na-ebute echiche banyere uru ma ọ bụ mmebi nke ụfọdụ nri - gluten, mmiri ara ehi, dịka ọmụmaatụ. A na-eme arụmụka kpụ ọkụ n'ọnụ banyere oke nke ihe ndị dị mkpa na nri anyị - protein, abụba na carbohydrates. Mana enwere echiche a na-ahụkarị banyere ngwaahịa ụfọdụ nke ejiri ya mee ihe fọrọ nke nta ka ọ bụrụ otu.
blueberries
Blueberries - isi iyi nke antioxidants, nke na-enwe ike ichebe ihe fọrọ nke nta ka ọ bụrụ usoro ọ bụla n'ime ahụ. Ha na-echebe mkpụrụ ndụ mebiri emebi, mọzụlụ na anụ ahụ, na-agwọ obi, arịa ọbara, ụbụrụ ma nyere aka ịgbake site na mgbatị ahụ. Na mejupụtara nke blueberries, ígwè, magnesium, zinc, calcium na potassium, vitamin A, C na K.
Akwụkwọ elu
Akwụkwọ ndụ akwụkwọ ndụ anaghị enwe ọtụtụ calorie n'otu oge ahụ jupụtara na ihe ndị na-edozi ahụ. Isi - vitamin A, C na K, folic acid, potassium, magnesium, calcium, iron, lutein na protein. M hụrụ n'anya karịsịa nutritionists kabeeji nke nwere nnukwu ichekwa antioxidants iji nyere aka gbochie cancer na ọrịa obi, melite imeju ọrụ na mma mgbaze.
Ube oyibo
Ube oyibo - ngwaahịa dị mma maka obi. N'ime ihe mejupụtara ube oyibo vitamin K, C, B5, na B6, yana mineral ndị bụ isi. Mkpụrụ osisi ndị a nwere potassium karịa unere. Ọ na-elekwasị anya n'ọkwa dị elu nke eriri maka mgbaze nkịtị. Monounsaturated abụba na ube oyibo-eme dị ka ndị na-echebe cellular membranes megide free radicals na skazыvaetsya na ọdịdị. Ube oyibo nwere 42 milligrams nke magnesium element maka usoro ụjọ ahụ.
Agwa
Nutritionists kwenyere na agwa ─ isi iyi nke protein na akwukwo nri nwere ike inye ahu ike kachasi. Agwa belata kọlestrọl, na-edozi shuga shuga ma na-enyere aka ibelata ibu. Mkpụrụ osisi nwere ọgaranya iron, magnesium, potassium na zinc, ma nyere aka ịhazi ọrụ nke usoro digestive.
Galiki
A na-ekewa garlic bụ Superfoods. O nwere allicin, nke nwere ihe na-agwọ ọrịa. Garlic na-alụ ọgụ nje, nje bacteria na fungi, na-ebelata oge oyi. Garlic na-enyere aka ibelata cholesterol na normalize ọbara mgbali. Ọ nwere nnukwu vitamin na mineral, gụnyere manganese, vitamin B6, vitamin C.
Oroma nkịrịsị
Lemọn - isi iyi nke vitamin na mineral ndị dị mkpa nke na-agwọ ọrịa digestive na usoro ahụ ji alụso ọrịa ọgụ, na-akwalite uto ntutu na imeghachi akpụkpọ ahụ. Vitamin C dị na lemons, na-enyere aka ịmepụta collagen ma na-echebe akpụkpọ ahụ pụọ na radicals free. Iji lemon na-ebelata cholesterol ma na-ebelata mbufụt. Mmiri lemon n'ụbọchị dum na-eme ka mgbari nri.
quinoa
Quinoa bụ protein dị ọcha na enweghị gluten, nke na-atọ ụtọ na uto. N'ime akpụ akpụ nwere oke ziri ezi nke amino acid itoolu niile dị mkpa. Ọzọkwa quinoa bụ isi iyi nke magnesium, fiber, manganese, Riboflavin na vitamin B, nke ahụ na-eme ka nri ghọọ ume.
Azụ salmọn
Salmon anụ ọhịa bara ụba na acid fatty ma nwee ọkwa dị ala nke nsị, n'adịghị ka salmon toro eto. Omega-3 abụba na-ebelata ohere nke ọrịa obi ma na-enyere aka ịbawanye ụba nke cholesterol dị mma, belata ihe ize ndụ nke ịda mbà n'obi, ọrịa cancer. N'ime salmon ọhịa, ọtụtụ amino acids na vitamin b na akpụkpọ anụ napisannoi, na-ejigide ụda akwara na ume ụbọchị dum.
Nwee ahụ ike!