Iji kwalite nlebara anya na ikike nwata ahụ ịghọta ozi, ị nwere ike ịhazigharị nri nke ọma. Chọpụta ihe na-eri ụmụaka nwere ọgụgụ isi maka mmepe anụ ahụ na nke uche dabara adaba.
Azụ abụba
Salmon, salmon, trout nwere nnukwu ọdịnaya nke omega-3 polyunsaturated fatty acids, nke na-abawanye IQ, na-eme ka ike nyochaa, na-elekwasị anya. Maka mmepe nke ọgụgụ isi, azụ a bụ ihe dị mkpa na nri ugboro abụọ n'izu.
àkwá
Otu akwa nwere vitamin iri na abụọ, gụnyere A, D, group b, E na choline. Ntọala a bara uru maka mmepe nke ụbụrụ, ikike ọgụgụ isi ụmụaka ma na-enye protein dị mkpa maka ịmepụta ọkpụkpụ na anụ ahụ nke akụkụ ahụ na-eto eto.
Mmiri ara ehi na ngwaahịa
Ngwaahịa ọ bụla nke mmiri ara ehi na-ejikọta protein, abụba, na carbohydrates n'ụzọ dị mma ma nwee amino acid, vitamin, lactose, na mineral. Mmiri ara ehi na ngwaahịa mmiri ara ehi nwere antimicrobial, antiviral, bactericidal, na antioxidant Njirimara.
Bluberị
A na-ewere blueberry dị ka beri nke uche - ọ na-eme ka arịa ọbara na mgbasa ọbara dịkwuo mma, nwere ọtụtụ uru maka ụbụrụ amino acid, carotene, mineral, na vitamin. Maka nri ụmụaka, blueberry bụ ihe eji megharịa ọnụ kacha mma.
Agwa
Lentils bụ isi iyi nke protein na eriri akwụkwọ nri, nke na-emeju nwa ahụ n'ụzọ zuru oke ma na-eguzogide ọdịdị nke etuto ọjọọ, na-edozi ọkwa shuga dị n'ọbara, na-asachapụ ahụ ngwa ngwa nke nsị, na-enye ụbụrụ nri.