ọdịnaya
Ụfọdụ ngwaahịa bara uru karịsịa na duet. Na nchịkọta mmeri ọ bụghị naanị na-atọ ụtọ karịa, kamakwa uru ha nwere ike iweta na ahụ na-abawanye okpukpu abụọ. Kedu ngwaahịa ndị kacha dị irè n'otu efere?
Agwa na tomato
Ngwakọta a na -enyere ahụ aka ịmịcha iron nke ọma ma nwekwuo ọkwa hemoglobin n'ime ọbara, jupụta ya, yana ụbụrụ na akwara oxygen. Iron na-abụghị heme dị na agwa, ọ dị mfe igwu ya na vitamin C-tomato, citrus na tomato.
Yogọt na unere
Ọ bụ nnukwu nchikota maka mgbake ahụ ike ngwa ngwa mgbe mgbatị siri ike. Njikọ nke carbohydrates na protein na-eme ka insulin na-abawanye, nke na-ebelata nke ukwuu mgbe egwuregwu gasịrị, na-egbochi ahụ ike ịmịkọrọ ihe na-edozi ahụ.
Green tii na lemon
Ndị na -amasị ị drinkụ tii na lemon na -erite uru na ngwakọta a. Green tii nwere caketin antioxidant siri ike na ihe ọ lemonụ lemonụ lemon na -enyere aka belata ndakpọ nke catechins na sistemụ nri anyị. Enwere ike dochie Lemọn na mkpụrụ osisi grepu ma ọ bụ ihe ọ lụimeụ lime.
Tii na sushi
Na Japan, a na-ejikarị tii siri ike na-arụ sushi, nke na-abụghị nanị na-eme ka akpịrị ịkpọ nkụ kwụsị ma na-enyere aka iwepụ nnu na nnu na-atọ ụtọ n'ọnụ gị. Ọ na-apụta na ihe ndị na-acha akwụkwọ ndụ akwụkwọ ndụ ma ọ bụ nke na-acha oji na-egbochi mercury ịbanye n'ọbara, nke nwere ike ịnwe azụ.
Azụ na mmanya
Ezi uche mmanya na -aba uru - ọ dịwo anya egosipụtara ya. Nkwado kacha mma maka mmanya - azụ mmiri. Polyphenols dị na mmanya na-enyere aka ịgbari abụba omega-3, nke bara ụba na azụ.
Apụl na raspberries
Apụl na raspberries bụ isi mmalite nke antioxidants, nke na -enyere aka ịkwalite ọgụ ma chebe ahụ pụọ na ọrịa kansa. Ellagic acid sitere na raspberries na -abawanye ike quercetin site na apụl iji gbuo mkpụrụ ndụ kansa.
Salmọn na yogọt
Nke a apụtaghị na azụ salted kwesịrị ịwụnye yogọt dị ụtọ. Naanị mee ihendori dabere na yogọt ma tinye ya na sanwichi nwere salmon ma ọ bụ gbakwunye mgbe ị na-eme achịcha. Calcium sitere na yogọt mmiri ara ehi na -enyere aka inweta vitamin D site na azụ.
Kọfị na ọka ọ barụ cereụ
Ihe oriri nwere nnukwu carbohydrate ka mma iri kọfị siri ike. Caffeine yana carbohydrates na -enyere aka weghachite ume n'ahụ mmadụ mgbe mgbatị ahụ siri ike gasịrị.
Banyere ihe oriri na-adịghị mma ma na-emerụ ahụ na-ekiri na vidiyo dị n'okpuru:
