ọdịnaya
Description
A na-ewere mkpụrụ akwụkwọ nri dị ka "nri" maka ihe kpatara ya - ọ na-esiri ike ịchọta akwụkwọ nri na-edozi ahụ na vitamin. Nke a bụ otu esi enweta ọtụtụ spain.
Akwụkwọ nri akwụkwọ nri
Akwụkwọ nri bụ ahịhịa ndụ nke na-acha n’ime otu ọnwa. N’adịghị ka nkwenye ndị mmadụ kwenyere, inine bụ n'ezie akwụkwọ nri, ọ bụghị akwụkwọ ndụ akwụkwọ ndụ.
A na-ahụta Persia ebe a na-amụ akwụkwọ nri, ebe a na-azụkarị ya n'ụzọ pụrụ iche. Osisi ahụ rutere Europe na emepechabeghị. A na - ahụ osisi ahụ n'ọhịa na Caucasus, Afghanistan, Turkmenistan. Na mba Arab, inine bu ihe nkpuru dika mkpuru kabeeji di na obodo anyi; a na-eri ya oge niile n’ụdị ọ bụla.
A na-eji ihe ọṅụṅụ spinach mee ihe dị ka agba agba nri, agbakwunyere na ude, ice cream, mgwakota agwa maka dumplings na ọbụna pasta.
Ọtụtụ ndị mụtara banyere akwụkwọ nri sitere na katuunu ndị America banyere onye ọkwọ ụgbọ mmiri bụ Popeye. Onye isi agwa riri nri inine na onodu nile siri ike ma jiri ike zuru oke ozigbo weghaara onwe ya. N'ihi ụdị mgbasa ozi a, akwụkwọ nri a aghọọla onye ama ama na United States na ndị na-emepụta akwụkwọ nri na-ewulikwa ihe ncheta nke Papay.
Mejupụtara na kalori ọdịnaya
- Calorie ọdịnaya nke inine 23 kcal
- Abụba 0.3 grams
- Protein 2.9 gram
- Carbohydrates 2 gram
- Mmiri 91.6 gram
- Nri nri 1.3 gram
- Saturated Fatty Acids 0.1 gram
- Mono- na disaccharides 1.9 gram
- Mmiri 91.6 gram
- Unsaturated ọdụdụ asịd 0.1 grams
- Vitamin A, B1, B2, B5, B6, B9, C, E, H, K, PP, Choline, Beta-carotene
- Mmanụ a Potụ Potụ Potassium (774 mg.), Calcium (106 mg.), Magnesium (82 mg.), Sodium (24 mg.),
- Phosphorus (83 mg), ígwè (13.51 mg).
Uru inine
A na-ewere akwụkwọ nri dị ka ihe na-edozi ahụ, nke bụ ihe ijuanya ma e jiri ya tụnyere elu elu. Isi ihe bụ protein dị elu na akwukwo nri - naanị peas na agwa na-eto eto nwere ọtụtụ n'ime ya. Nke a na protein protein na-adị mfe gbarie na satiates ruo ogologo oge.
Akwụkwọ nri na-ejide ndekọ maka potassium, iron na manganese content. A na-atụ aro ya maka ndị nwere anaemia na oge mgbake mgbe ha rụsịrị ọrịa. Akwụkwọ nri nwere mmetụta mgbochi mkpali, laxative na diuretic dị nro, n'ihi nke ọ dị irè maka edema.
Enwekwara otutu ayodiin na spinach, nke bara uru maka ndi bi na mpaghara enweghi iodization nke mmiri na nri. Ịtinye akwụkwọ nri na nri gị nwere ike mejupụta erughị eru na micronutrient a.
Nnukwu ọdịnaya nke eriri na-enyere aka ịbawanye ụbụrụ nsị, ịlụ ọgụ afọ ntachi, ma mee ka metabolism dị ngwa ma na-efulata. Eriri eriri ka aza na eriri afọ ma mee ka afọ ju gị.
Akwụkwọ ndụ akwụkwọ ndụ niile nwere chlorophyll, ya mere, akwụkwọ nri na-eme ka microcirculation dị mma, na-egbochi ọbara na bile site na thickening. Akwụkwọ nri bara ezigbo uru maka ụmụ nwanyị dị ime na ndị anaghị eri anụ.
Akwụkwọ nri nsogbu
N'ihi ọdịnaya dị elu nke oxalic acid na nhazi nke akwukwo nri, amachibidoro ya iri ya maka ndị na-arịa gout na rheumatism, nnukwu ọnya afọ. Ọnụọgụ nke oxalic acid na nri nwekwara ike ịkpasu urolithiasis na cholelithiasis, cystitis.
A naghị atụ aro ka ụmụaka nye spinach maka otu ihe ahụ - ọ ka na-esiri eriri afọ nwa ahụ ike ịnagide nri dị otú ahụ. Ọ dịkarịa ala, ihe niile oxalic acid dị na-eto eto nke osisi.
Oke eriri na akwụkwọ nri nwere ike ibute gas na afọ ọsịsa - yabụ ọ kacha mma iri nri na obere akụkụ. Maka nsogbu na gland thyroid, a na-atụ aro ka ị rie akwụkwọ nri mgbe ị kpọtụrụ ọkachamara. Na saturation nke akwukwo nri na ayodiin nwere ike inwe mmetụta ọjọọ na ọrịa ahụ.
Ojiji inine na ogwu
Na nkà mmụta ọgwụ, akwụkwọ nri a na-etinyekarị na usoro ọgwụgwọ. N'ihi obere kalori na ndepụta glycemic dị ala, a na-atụnye akwụkwọ nri maka ndị ọrịa mamịrị na ndị buru oke ibu.
Akwụkwọ nri bara uru karịsịa maka ndị agadi: beta-carotene na lutein na akwukwo nri a na-ebelata ike ọgwụgwụ anya ma nwee ike igbochi mmebi retina, mgbanwe ndị metụtara afọ na retina, yana nhụjuanya anya site na ọrụ siri ike na nyocha. N'ihe gbasara ọdịnaya nke microelements bara uru, akwụkwọ nri bụ nke abụọ na carrots.
A na-ewere ihe ọ Spụ Spụ achicha dị ka laxative dị nro nke na-eme ka ụbụrụ na-arụ ọrụ. Ọzọkwa, a na-eji ihe ọ juiceụ juiceụ mee ihe maka ịsacha ọnụ - mmetụta mgbochi mkpali na-enyere aka n'ịgwọ ọrịa chịngọm.
Ihe inine na esi nri
A na-eri nri achicha ohuru, sie, sie ma tinye ya ebe nile: na sauces, soups, salads, casseroles and even cocktails. Akwụkwọ nri ọhụrụ bara uru, ma mgbe agbakwunyere efere na-ekpo ọkụ, a na-etinye akwụkwọ nri na njedebe ma sie ya ruo nwa oge iji chebe ọtụtụ vitamin dị ka o kwere mee.
Ọ ka mma iri nri e mepụtara na akwụkwọ nri ozugbo ma ghara ịchekwa ogologo oge, ebe ọ bụ na nnu nitric acid na ngwakọta inine nwere ike mechaa ghọọ nnu nitrogenous dị egwu maka ahụike.
Spaghetti nwere inine
Mgbakwunye nke akwụkwọ nri ga-eme ka ekpomeekpo nke spaghetti na-atọ ụtọ. Na efere ahụ ga-abụ nke na-enye afọ ojuju na nke na-edozi ahụ.
Efrata
- Onyinye (akọrọ) - 150 gr
- Akwụkwọ nri - 200 gr
- Creamnu ude - 120 ml
- Chiiz (siri ike) - 50 gr
- yabasị - ọkara otu yabasị
- Mushrooms (dịka ọmụmaatụ, champignons ma ọ bụ mushrooms oporo) - 150 gr
- Ala oji - iji nụrụ ụtọ
- Nnu nụrụ ụtọ
- Bọta - 1 tbsp
Nkwadebe
- Saa eyịm na ero ma bee n'ime ọkara yiri mgbaaka na mpekere. Kpoo butter n'ime ite frying ma ghee eyịm na ero ruo mgbe obi. Add inine, bee n'ime ibe, nwuo na simmer maka a di na nwunye nke nkeji.
- Mgbe ahụ wụsa na ude, nnu na ose, tinye grated chiiz ma jikọta nke ọma. Kpuchie pan na mkpuchi ma kpoo obere oku ruo mgbe chiiz gbazee.
- N'oge a, sie spaghetti na mmiri dịka ntuziaka na ngwugwu ahụ. Kpochapu, gbanye spaghetti na akwukwo nri tupu ị na-eje ozi, ma ọ bụ tinye ya n'elu.