Brọkọlị
Broccoli juputara na antioxidants na-alụ ọgụ cancer, yana beta-carotene, vitamin C, na folic acid, nke na-akwado usoro ahụ ji alụso ọrịa ọgụ ma belata ohere nke cataracts na ọrịa obi. Broccoli bụ ezigbo isi iyi nke eriri soluble na enweghị ike soluble. Ọ nwere ihe broccoli enweghị ike ime?
Carrots
Karọt oroma mgbe niile na-ejupụta na beta-carotene, ebe ndị nwere agba jupụtara na nri ndị ọzọ: ndị na-acha uhie uhie nwere lycopene dị elu, na ndị na-acha odo odo jupụtara na antioxidants. Ị maara na isi nri karọt na-eme ka nri ha na-agbari ngwa ngwa? Site n'ụzọ, a na-etinye ha nke ọma n'ihu abụba, yabụ nweere onwe gị ighe ya na mmanụ oliv!
Akwụkwọ nri
Popeye the Sailor maara ihe banyere akwụkwọ nri, na akwụkwọ nri ọkacha mmasị ya bụ otu n'ime ihe ndị kasị baa ọgaranya na vitamin! Akwụkwọ nri nwere carotenoids nke na-enyere aka igbochi ọrịa kansa, yana ígwè. Ma esila akwụkwọ nri ogologo oge, ma ọ bụghị ya, ọ ga-efunahụ ọtụtụ nri. (Raw baby spinach? Ihe ọzọ!)
tomato
Ee, anyị maara na tomato bụ mkpụrụ osisi, ma anyị ka na-ewere ha na akwụkwọ nri. Tomato bara ụba na lycopene na ọtụtụ vitamin, nke na-eme ka mkpụrụ osisi a dị na akpụkpọ akwụkwọ nri bụrụ ezigbo ọgụ maka ọrịa cancer.
Calais
Kale abụrụla nri ahụike kachasị amasị ọtụtụ afọ ugbu a, yana maka ezi ihe kpatara ya. Kale bụ ezigbo isi iyi nke antioxidants: vitamin A, C na K, yana phytoelements. Ọzọkwa, kale dị mma n'ịlụso ọrịa cancer ọgụ. (Ọ na-enwe obi abụọ banyere kale? Gbalịa ime kale ibe n'ime oven. Ọbụna nwa m dị afọ anọ enweghị ike itinye ya!)
Beetroot
Eleghị anya ị chọpụtara na akwụkwọ nri ndị a niile dị mma na-egbuke egbuke ma maa mma! Beets bụ isi iyi pụrụ iche nke phytoelements betalains, nke nwere mmetụta mgbochi mkpali na detoxifying nke ọma. Maka mmetụta kachasị mma, a na-agbakwunye beets nke raw na salad.
Nduku na-atọ ụtọ
Dochie nduku oge niile na ogbo oroma ya, nduku ụtọ. O juputara na beta-carotene, manganese na vitamin C na E.
Obere mgbịrịgba na-acha ọbara ọbara
Dị ka tomato, mgbịrịgba ose bụ mkpụrụ osisi mana a na-ewere ya dị ka akwụkwọ nri. Ose, ma na-ekpo ọkụ ma na-atọ ụtọ, bụ n'ozuzu isi iyi nke nri, ma agba ihe. Ose mgbịrịgba uhie bara ụba na eriri, folic acid, vitamin K, yana molybdenum na manganese.
Brussels na-epulite
Ome Brussels na-adịghị mma bụ isi iyi nke folic acid, vitamin C na K, na eriri. Ndụmọdụ: ọ dị mma ighe, ọ caramelizes na-enweta ụtọ ụtọ. Wụsa mmanya mmanya balsamic.
Eggplant
A maara eggplant maka nnukwu ọdịnaya nke antioxidants, na-ebelata ọbara mgbali ma na-aba uru na njikwa ibu. Atụla egwu iri peel ahụ, ọ nwere antioxidants bara uru!