ọdịnaya
Iwu nri nke ga-enyere aka mee ka ahụike obi na arịa ọbara sie ike
Ọrịa obi na-anọgide na-akpata ọnwụ n'ọtụtụ mba ụwa, gụnyere Russia. Kwa ụbọchị, anyị niile na-eme nhọrọ: ime ihe ọma ma ọ bụ imerụ obi anyị. Kwa ụbọchị anyị nwere ike inyere ya aka site n'inye mmasị ma ọ dịkarịa ala obere njem n'elu ụgbọ ala, mkpụrụ osisi chara acha n'elu otu achịcha. N'okpuru ebe a bụ ndepụta nri ahụike na-eme ka ọrụ obi dịkwuo mma.
Vitamin iji mee ka obi sie ike
Otu n'ime isi ihe dị na superfoods bụ antioxidants. Vitamin A, C, D, E nwere mmetụta antioxidant, yana mineral dị iche iche na phytonutrients dị ka carotenoids na polyphenols dị na akwụkwọ nri na mkpụrụ osisi.
Nri iri kacha mma maka obi
Yabụ kedu ihe ha bụ, ihe oriri kachasị bara uru maka ime ka obi na arịa ọbara sie ike?
- blueberries
Blueberries nwere antioxidants siri ike nke a na-akpọ polyphenols. Ha na-echebe arịa ọbara site na mmebi nke mbufụt kpatara. Anthocyanins na-enyere aka igbochi ọbara mgbali elu.
- Oliv mmanụ
Abụba monounsaturated, nke bara ụba na mmanụ ihe oriri, gụnyere mmanụ olive na-amaghị nwoke (nwa agbọghọ ọzọ), chebe obi na usoro obi
- mkpụrụ
Almọnd, walnuts, na macadamia jupụtara na vitamin, mineral, protein, na abụba dị mma. Abụba ndị a na-ebuli ọkwa cholesterol dị mma, a na-ebuga cholesterol "ọjọọ" site na arịa ọbara gaa na imeju, ebe a na-ebibi ya. Akụ nwekwara vitamin E, nke na-echebe mkpụrụ ndụ vaskụla nke radicals efu mebiri.
- Azụ nwere abụba dị n'ime mmiri oyi
Nri bara uru maka obi na arịa ọbara: salmon, mackerel, anchovies, herring, trout, sardines bara ụba na omega-3 fatty acids. Ha na-echebe obi, na-ebelata cholesterol na ọbara mgbali, na-ebelata mbufụt, ma na-ebelata nhazi nke plaque na akwara.
- Ọchịchịrị akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ
Kale, akwụkwọ nri, na akwụkwọ ndụ akwụkwọ ndụ ndị ọzọ nwere carotenoids, folic acid, magnesium, potassium, na calcium. Electrolytes normalize ọbara mgbali elu, carotenoids na nri ndị ọzọ na-echebe mgbidi arịa ọbara site na mmebi oxidative, na folate na-enyere aka belata ọkwa homocysteine nke nwere ike imebi usoro obi.
- Chocolate chocolate
Epicatechin na koko na-abawanye ntinye nke nitric oxide, isi ihe maka ahụike arịa ọbara, ma na-enyere aka ịchịkwa ọbara mgbali. Họrọ naanị chocolate gbara ọchịchịrị nwere ọdịnaya koko nke opekata mpe 70%.
- Ube oyibo
Ube oyibo, nke bara ụbara abụba monounsaturated nke obi na vitamin E, na-aga n'ihu na ndepụta nri ndị nwere ahụike obi. Tinye ya na salad ka iwelie nnabata nke carotenoids (dị ka akwụkwọ nri, tomato, karọt, ose), nke na-echebekwa obi.
- Chia na mkpụrụ osisi flax
Ha bara ọgaranya na omega-3 fatty acids, alpha-linolenic acid, mineral, soluble na eriri na-adịghị ike.
- Galiki
Site n'igbochichi arịa ọbara, galik na-ebelata mmepe nke atherosclerosis ma na-ebelata ọbara mgbali. Na ọtụtụ antioxidants eke na-enyere aka ichekwa obi na arịa ọbara.
- tomato
Tomato nwere carotenoids na lycopene antioxidant siri ike. Ọ na-ebelata ọbara mgbali na ọkwa cholesterol ọjọọ, si otú ahụ na-echebe obi na arịa ọbara.
Nri kacha emerụ ahụ maka obi
Maka ahụike na ahụike dị mma, ọ dị mkpa ịgbalị iri nri sitere na osisi nke bara ụba na antioxidants. N'otu oge ahụ, ọ dị mkpa iji belata oriri nke calorie na-akpata ọrịa "efu". N'ezie, ị nwere ike ime onwe gị mgbe ụfọdụ, naanị ị ga-achọ ịma mgbe ị ga-akwụsị. Ị maraworị ihe oriri ndị dị mma maka obi, mana nri ndị ahụ na-ebute mbufụt na ahụ.
- Gbakwunye shuga
Sugar agbakwunyere (dịka ọmụmaatụ, n'ime nri ndị a na-ahazi nke ụlọ ọrụ mmepụta ihe) na-akpali ntọhapụ nke cytokines na-akpasu iwe.
- Nụchara anụcha
Ntụ ọka a nụchara anụcha, osikapa ọcha na nri esi nri na-enwe mmetụta ọjọọ ngwa ngwa na shuga ọbara ma mara ya maka mmetụta mkpali ha. Gbalịa ịhọrọ carbohydrates zuru oke nke ọka na-edozighị ya na nri ewepụtara (achịcha, pasta, wdg) - buckwheat, amaranth, millet, tef, oat, ọka, quinoa, spelt.
- Transgender
A na-achọta ha na nri ngwa ngwa na nri e ghere eghe na nke e ghere eghe dị ka pastries, kuki, donuts, nri nri, crackers, ibe, na ụfọdụ margarine. Nnyocha egosiwo na oriri nke abụba trans na-ejikọta ya na ọkwa dị elu nke biomarkers na-akpali akpali n'ime ọbara.
- Monosodium glutamate - ihe na-eme ka ekpomeekpo
Monosodium glutamate na-enye aka na mmepe nke nnukwu mbufụt, oke ibu na ụdị ọrịa shuga II. Na mgbakwunye, ọ na-ebute mbufụt imeju na steatohepatitis na-abụghị mmanya.
- Ngwakọta Nri
Ndị a na-agụnye nri niile na-abụghị nke okike nke a na-agbakwunye na nri iji mee ka ndụ dị ndụ, belata ọnụ ahịa, ma gbanwee ụtọ anụ ahụ. Dịka ọmụmaatụ, ihe nchekwa, ihe ụtọ artificial, agba na ụtọ.
- Alcohol alcoholụbiga mmanya ókè
Obere mmanya na-aba n'anya - ruo ihe ọṅụṅụ ọkọlọtọ 7 kwa izu - nwere ike ịba uru n'ahụ ahụ, dị ka ọtụtụ ọmụmụ si kwuo, mana ịkafe dose a na-abawanye ihe nrịbama ọkụ.
Ndụmọdụ n'ozuzu maka imeziwanye ọrụ nke usoro obi obi
Nnyocha dị iche iche na-egosi na ịga ije naanị 1-2 awa n'izu (ya bụ, nkeji 15-20 kwa ụbọchị) na-ebelata ohere nke nkụchi obi, ọrịa strok ma ọ bụ ọrịa shuga, ma na-ebelata ohere nke ịnwụ anwụ.
Enwere naanị otu ụzọ isi kpochapụ mbufụt - iri nri na "ụdị okike" ha. Nye mmasị na carbohydrates dị mgbagwoju anya (dịka mkpụrụ osisi na akwụkwọ nri ọhụrụ). Wedata oriri nke mmanụ bara ụba omega-6 na nri edoziri ya na ha. Cheta na ị chọrọ nri na vitamin iji mee ka usoro obi gị dị mma.