N'oge mgbụsị akwụkwọ, ọkọnọ nke vitamin na-akpọnwụ nke ọma: ụbara ngwaahịa ahụike na-akwụsị, ọtụtụ mgbe carbohydrates dị arọ na-adaba na efere anyị. Iji nye onwe gị ume, ọ bụghị iji nweta oke ibu ma zere ịda mbà n'obi n'oge mgbụsị akwụkwọ, gbasoo iwu ndị a:
1. Echiche na na mbido mgbụsị akwụkwọ ịkwesịrị ịbawanye ọdịnaya calorie nke nri gị abụghị eziokwu. Gbalịa ịkwaga karịa iri nri dị arọ.
2. Were dị ka ndabere nke nri gị mkpụrụ osisi na akwụkwọ nri, ọkacha mma odo na oroma. Ndị a bụ ugu, karọt, persimmons, lemon, mkpụrụ osisi citrus. Lezienụ anya na kabeeji - stewed ma ọ bụ sauerkraut. Echefula banyere mmiri ara ehi fermented - cheese ụlọ, ude ude na kefir.
3. Hapụ porridge dị mma maka nri ụtụtụ ma ọ bụ nri ehihie - ọ ga-enye carbohydrates dị mkpa maka ike. Nye mmasị na buckwheat, osikapa na oatmeal.
4. Ndabere nke ezigbo assimilation nke nri bụ nri pere mpe. Kewaa nri gi n’ime nri isii ma atula ya abali.
5. N'ihi enweghị ìhè anyanwụ, ụbịa na-ebelata oke nke serotonin na ahụ anyị. Elegharala onwe gị anya na chocolate iji mejupụta homonụ obi ụtọ gị, kama jiri oge ụfọdụ n'èzí n'ụbọchị.
Kedu nri ga-aba uru n'oge mgbụsị akwụkwọ?
Ugu bụ eze nwaanyị nke oge. A na-eji osisi counters beri a, na ọnụahịa dị “ụtọ” nke ukwuu. Enwere ike iji ugu mee “ofe 3 tinyere compote” - ofe, ọka, ihe oriri na ihe ọ juiceụ juiceụ. Ugu bu ọgaranya carotene ma na-etinye obi ya dum na akụkụ nri.
Ose mgbịrịgba dabara na ugu - ntu nke tebụl. Enwere ike sie ya, sie ya, sie ya na mkpọ. Ose mgbịrịgba bara ụba na vitamin C na A - ịlụ ọgụ megide oyi n'oge yana inye aka maka ntutu na mbọ agwụla.
Akụ juputara na fructose na glucose - paradaịs maka ifelata na nha ụtọ. Watermelon nwere vitamin nke otu B, C, folic acid, eriri, ọ na-enyere aka "ịkụnye" ahụ, ma kpachara anya - ọ na-etinye oke nrụgide na akụrụ!
Zucchini, n'agbanyeghị na ọ bụghị ihe ọhụrụ na ọdịda, ọ ka ga-agbatị uto nke oge okpomọkụ ma na-akwado gị na vitamin. Obere kalori, ọ dị mkpa n'ezie ihe niile: na ofe, na efere n'akụkụ, na ngwaahịa esi nri. Zucchini ga-enyere aka belata ọzịza.
Apụl bụ onye nzọpụta maka ndị ejiri nri. Ha abụọ na-eju afọ ma na-atọ ụtọ nke na-atọ ụtọ, na-adọpụ uche n'echiche na-enweghị isi banyere nri. Na mgbakwunye, ọ bụ nnukwu isi iyi, nke ga - enyere gị aka imeju afọ na eriri afọ.
Akwụkwọ nri bara ụba na vitamin A, B2, B6, H (biotin), C, K, folic acid, calcium, potassium na magnesium - multivitamin dum! Ọ nwere ọtụtụ protein, na-enwe mmetụta dị mma na metabolism, na-achịkwa tract digestive ma na-ebelata ike ọgwụgwụ.
Mkpụrụ fig bụ isi iyi nke potassium, onye ndu na ọdịnaya ya. Enwere ike iri fig maka ihe eji megharịa ọnụ ma were ụfọdụ isi ihe ọmụmụ. Mkpụrụ fig nwekwara carotene, protein na ígwè maka ahụ ike gị.
Nwee ahụ ike!