Prọfesọ William Patterson University dị na New Jersey, Jennifer Di Noia depụtara ndepụta 47 nke “ike okike” nke akwụkwọ nri na akwụkwọ nri.
Nke kacha baa uru bụ cruciferous na ọchịchịrị akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ nke na-abụghị naanị ọgaranya na nri na vitamin kamakwa na-enyere iji chebe ahụ pụọ na kansa na ọrịa obi.
Nke a bụ TOP 7 herbs na akwụkwọ nri nke ga-adị karịa ndị ọzọ ka ha nọrọ na menu gị.
Ha bara ọgaranya na vitamin B, C, na K, fiber, calcium, iron, Riboflavin na folic acid, nke na-enyere aka ichebe ahụ pụọ n'ọrịa cancer na ọrịa obi. Ha nwere calorie kacha nta.
Watercress
Akwụkwọ ya na isi ya nwere ihe karịrị vitamin na mineral iri na ise dị mkpa. Na salad cress, enwere iron karịa akwụkwọ nri yana calcium karịa mmiri ara ehi; karịa vitamin C karịa oroma.
Na cress salad obere kalori na ọtụtụ antioxidants. Ọ na -ewusi ọkpụkpụ, ezé ma na -egbochi mmebi akwara ozi na ụbụrụ. Ọkwa vitamin A nke a makwaara dị ka Retinol dị mkpa maka sistem.
Otu n'ime ihe kacha mma culinary e ji mara nke cress - egosipụta. Na elu tinyere salad ọhụrụ, steamed, gbakwunye na ofe oseose. Na UK ọ bụ ọkọlọtọ ngwa nri sandwiches e ji rụọ ọrụ n’oge elekere ise.
Kabeji
O nwere indole-3-carboxylic acid, nke bụ antioxidant dị ike nke na-ahụ maka imebi imeju, na n'ihi nke a, mmepụta nsị. Ị consumptionụ kabeeji ndị China na ndị na -akpọgide ya n'obe na -egbu oge ịka nká. Na mgbakwunye, vitamin A yana D na -eme ka akpụkpọ ahụ dị ọcha na ahụike.
Na nchikota nke kabeeji China na kukumba (sọlfọ + sịlịkọn) na -akpali uto ntutu ma na -egbochi ọnwụ ha. Mana ọ ga -enwerịrị opekata mpe ugboro atọ n'izu.
Chad
Akwụkwọ ndụ akwụkwọ ndụ dị ezigbo ọgaranya na vitamin (ọkachasị carotene), sugars, protein, na mineral salt. Mbara ụba vitamin K na-eme ka ọbara ọcha na ana achi achi nkịtị clotting. Nnukwu ọdịnaya nke calcium na akwụkwọ ndụ akwụkwọ ndụ na-enyere aka iwusi ezé na ọkpụkpụ na ígwè bụ mgbochi nke anaemia.
Chard nwere eriri na-acha odo odo acid, nke na-edozi ọkwa ọbara shuga, ya mere, ndị na-arịa ọrịa shuga na-egosi na ihe pụrụ iche na-egbochi ọrịa kansa bụ nsonaazụ nke nnukwu antioxidants. Na mgbakwunye, epupụta chard na-eme ka ụbụrụ rụọ ọrụ, dị irè maka ịhazi echiche, ọ dị mma maka obi na arịa ọbara.
Biiti elu
Ikpe ahụ mgbe n'elu bara uru karịa mgbọrọgwụ. Isi iyi nke ígwè n'etiti ngwaahịa osisi bụ nke abụọ na ọka. Tinye na beta-carotene a (ọ dabere na ahụike nke anya na kpọmkwem retina), calcium, na magnesium - adịghị atụfu elu mgbe ị na-esi nri. Na n'ụzọ zuru okè na-enyere aka kwụsie ike na ụjọ usoro - rịba ama na nrụgide ọnọdụ.
N'ime akwụkwọ edemede "Art of cooking", nke edere na narị afọ nke mbụ AD, onye isi nri Gris kesara beet "mkpụrụ osisi pink", nke agbakwunyere na ofe (ihe atụ nke ofe) na akwụkwọ nri ndị a na-eri na mọstad na bọta
Akwụkwọ nri
Akwụkwọ nri na -agụnye ọtụtụ vitamin (vitamin C, E, PP, provitamin a, vitamin B, vitamin H) na ihe ndị metụtara (calcium, phosphorus, potassium, magnesium, iron, selenium, wdg). Akwụkwọ nri bụ ngwaahịa nwere obere kalori, yabụ na ọ dị mkpa maka ndị na-eri nri. Na mgbakwunye, akwụkwọ nri nwere ọtụtụ protein na eriri dị mma.
Iji mee ka akwụkwọ nri na -adị elu nke ígwè n'oge usoro nri, tinye obere mmanya ma ọ bụ ihe ọ lemonụ lemonụ lemon.
chicory
O nwere ntakịrị ntakịrị: maka 7% nke uru kwa ụbọchị nke selenium, manganese, phosphorus, potassium, na mineral ndị ọzọ. Chicory nwere ike imetụta ọkwa homonụ nwoke na nwanyị. N'agbanyeghị nke ahụ, o nwere oligosaccharides n'ime mmiri ara ara mmadụ. Salad ga -atọ ụtọ nke ukwuu.
Letus
A na -eto letus Iceberg na Egypt oge ochie, nke mbụ maka mmanụ na mkpụrụ, na ọ bụ naanị mgbe ahụ n'ihi akwụkwọ nri na -edozi ahụ.
20% nke emere site na protein na-eri ihe, na ndị na-eri nri na Western, na-enweta aha aha "gorillas" n'etiti akwụkwọ ndụ akwụkwọ ndụ. Eriri nri nke letus na-enyere aka ịhazi mgbaze na, ọ bụghị naanị ifelata kamakwa iji dozie nsonaazụ mara mma na akpịrịkpa na ogologo oge.
Eziokwu na -atọ ụtọ na ndepụta ike a enwetaghị mkpụrụ osisi na akwụkwọ nri isii: raspberries, tangerines, cranberries, garlic, eyịm na blakberị. Mana n'agbanyeghị nke a, ha niile nwere nnukwu vitamin na mineral, n'agbanyeghị, dị ka ọmụmụ ahụ si dị, ọ bụghị ọgaranya na nri.