Iji mee ka ịdị arọ gị kwekọọ, nri gị ga-enwerịrị abụba-ha na-edozi usoro nke ihe ndị na-abata, na-akwado ahụ ike nke anụ ahụ gị, yana ahụike nke ntutu na mbọ gị. Maka ụmụ nwanyị, abụba na-arụ ọrụ dị mkpa na ahụike nke usoro ọmụmụ.
Site na ewepu nri mara abụba na nri anyị, anyị na-etinye ahụike anyị n'ihe egwu ma na-egbu oge ibu site na imebi metabolism anyị. Kwụsị ibu, ma eleghị anya, ọ ga-apụta ngwa ngwa, mana na nloghachi nke nri ị na-emebu, pound ndị furu efu ga-alaghachi. E wezụga nke ahụ, nri ndị na-abụghị abụba na-enwekarị protein na carbohydrates.
Bọta
Bọta nwere ọtụtụ vitamin, fatty acids, na mineral nke na ọbụna obere ego n'ime sanwichi zuru ezu iji nye ha n'ahụ gị. Mmanụ ahụ na-etinye aka na-ebelata nsị nke shuga ma ghara igbochi usoro ike ma melite ọrụ ụbụrụ.
Ube oyibo
Ube oyibo bụ isi iyi nke abụba ndị nwere afọ ojuju nke na-egbo agụụ maka ogologo oge ma ghara imerụ ahụ ike. Ube oyibo nwekwara ọtụtụ protein na eriri, ma ọ bụghị naanị butter, nke na-enyere aka ịsacha ahụ nsị. Normkpụrụ nke ube oyibo maka onye toro eto bụ otu ụzọ n'ụzọ anọ nke ụbọchị n'ihi na, n'agbanyeghị uru ya, ngwaahịa a dị oke calorie.
mkpụrụ
N'etiti mkpụrụ na usoro nke abụba ọdịnaya, ị nwere ike ịmata ọdịiche dị na walnuts, almọnd, na aki oyibo. Ọ bụkwa ihe a na-enweta na polyunsaturated acid, nke na-eme ka metabolism dị mma, na-emezi insulin ọbara, na-akwalite ọnwụ.
Azụ abụba
A na-atụ aro iri azụ ọ bụghị naanị n'ihi omega-3 acid fatty acid kamakwa na vitamin D, nke dị mkpa n'oge site n'oge mgbụsị akwụkwọ ruo na mmiri. Polyunsaturated acid na -enyere aka ifelata, melite metabolism, na ọkwa mkpụrụ ndụ ihe nketa na -egbochi nchịkọta abụba n'ime afọ. Kedu, n'agbanyeghị, kacha sie ike iwepu.
Yogurt
Ọbara nke nwere protein, obere kalori, obere carb, na yogọt nwere abụba ga-abụ nzọpụta gị site na oyi. Yogọt eke nwere calcium na nje bara uru, nke ga -enyere aka melite mgbaze ma belata mgbaàmà adịghị mma na mpaghara afọ. Ị nwere ike jupụta salad na yogọt, ọ bụghị naanị rie ya dị ka efere dị iche.
àkwá
Ọ maara anyị na àkwá bụ isi iyi protein, na nkochi ime akwa na -emerụ cholesterol ya. Mana ọ bụ n'ime nkochi ime akwa nwere ihe bara uru-choline, nke na-egbochi oke ibu na itinye abụba n'ime imeju.
Salad mgbakwasa
A na -etinye vitamin sitere na akwụkwọ nri yana abụba, yabụ na ọ ka mma ị jupụta salads na mmanụ ihe oriri ma ọ bụ sauces. Mmanụ kacha mma bụ olive na linseed; ha na -emetụta ahụike arịa ọbara na obi. Site na sauces, ị nwere ike iji ude gbara ụka ma ọ bụ Mayonezi eke.
Chocolate chocolate
Otu obere chocolate ga -eme ka ọnọdụ gị ka mma ma nyekwa abụba ndị ọzọ dị mma. Nke a bụ butter koko, nke nwere acid nke nwere ike belata mgbaze nkịtị ma gbuo oge agụụ.