Mkpụrụ akwụkwọ
Ngwaahịa anaghị eri anụ nke ama ama. Nhọrọ nri adịghị agwụ agwụ, mana ofe puree na-ewu ewu karịsịa n'oge oyi. Dị ka agwa, a na-atụ aro ka iji lentil uhie, agwa, chickpeas, agwa ndụ ndụ, peas, soybean.
Obere-nduzi maka iji mkpo ọka na nri:
– Adzuki agwa: efere na osikapa.
- Agwa Anasazi: efere ndị Mexico (echipịara).
- Agwa anya ojii: salads, cutlets anaghị eri anụ, casseroles, pies.
– Agwa ojii: ofe, chili, stew.
- Lentils: ofe, salads, efere akụkụ, stews.
- Chickpeas: hummus, ofe, casseroles.
- Agwa eriri: salads, efere akụkụ, ofe.
Jide n'aka na enweghi ụkọ protein n'ime ahụ, ma ọ bụghị ya, ọ na-ejupụta na mbelata nke mgbochi mgbochi na, n'ihi ya, oyi. Bulite na mkpo ma debe mkpụrụ na mkpụrụ n'ime oke ezi uche.
Elu
A na-ahụta ahịhịa ọhụrụ (pasili, dil, letus) dị ka obere mgbakwunye na nri ndị bụ isi. N'ezie, elu elu na-egbo mkpa mmadụ maka ọtụtụ ihe bara uru. N'oge okpomọkụ, enwere ọtụtụ herbs ọhụrụ, ma n'oge oyi, a na-egosipụta enweghị ike ya na adịghị ike na mmebi nke akpụkpọ ahụ. N'ụlọ ahịa, elu bụ "owu" ma nwee obere vitamin. Akwụkwọ elu oyi kpọnwụrụ bụ naanị nṅomi nke ọhụrụ. Nhọrọ kachasị mma bụ ịmalite ya n'onwe gị, na kichin. Hydroponics ma ọ bụ obere trays nke ala nwere ike inye gị osisi ọhụrụ n'oge ọ bụla.
Kabeji
Akwa ngwaahịa n'oge ọ bụla nke afọ, ma karịsịa n'oge oyi. Cabbage adịghị ọnụ, ọnụ ọgụgụ vitamin (karịsịa C na K) anakọtara na akwụkwọ nri adịghị ala karịa vitamin mgbagwoju anya a na-ere na ụlọ ahịa ọgwụ. Ọ nwekwara eriri, antioxidants, na mgbochi carcinogenic ogige (glucosinolates). Ọtụtụ nchọpụta ekwenyela na ike nke kabeeji belata ihe ize ndụ nke ọrịa cancer na ọrịa shuga. N'oge oyi, "iyi" dị otú ahụ nke mineral na vitamin ga-abụ ezigbo enyemaka maka usoro ahụ ji alụso ọrịa ọgụ. Kabeeji kacha mma iri raw.
oge oyi
Akwukwo nri a na-enweghi ike (nke a na-eji teknụzụ) sitere na America, ebe a na-ewere ya dị ka otu n'ime osisi kacha mma iri. Ọ na-enwekarị mgbagwoju anya na zukini ma ọ bụ ugu. Skwọsh nwere nnukwu vitamin C na A, protein, carbohydrates, fats, fiber, iron, calcium, potassium na ndị ọzọ. Mgbe oriri skwọsh n'oge mgbụsị akwụkwọ na oyi bụ ihe magburu onwe mgbochi nke akụkụ okuku ume ọrịa.
Carrots
Akwụkwọ nri oroma nwere “titanic doses” nke beta-carotene, nke na-agbanwe ghọọ vitamin A n'ime ahụ. Ọ na-ewusi usoro ahụ ji alụso ọrịa ọgụ ma na-akwalite ahụike anya. Ọzọkwa, akwụkwọ nri na-ebubata vitamin C, cyanide, lutein.
Poteto
Dị mfe na nke ọtụtụ ndị hụrụ n'anya, poteto nwere ọ bụghị nanị starch, kamakwa ihe siri ike nke ihe bara uru: potassium, magnesium, folic acid, vitamin C. E nwekwara protein na poteto. Akwụkwọ nri mgbọrọgwụ na-enyere aka belata ọbara mgbali ma na-abawanye ọkwa antioxidant.
Bow
A na-eji yabasị tinye ekpomeekpo na efere. Akwukwo nri di mfe itolite ma di n'ihe fọrọ nke nta ka ọ bụrụ afọ niile. Eyịm nwere obere kalori, mana ọtụtụ vitamin C na eriri. O nwekwara ọtụtụ mmanụ pụrụ iche na-enyere aka belata ọkwa cholesterol. Na, n'ezie, ebe ọ bụ na nwata, onye ọ bụla maara ihe onwunwe nke eyịm maka igbochi oyi.
Beetroot
Akwụkwọ nri nwere shuga bụ ezigbo ngwọta maka ndị kpebiri igbutu sweets. Na mgbakwunye na shuga eke, beets nwere nnukwu ihe antioxidants, vitamin A, B, C + potassium na folic acid. Ịkwado ihe mgbochi nke okike agaghị echere gị!
Tonip
Ihe yiri nduku, ihe oriri dị nso na ọdịdị na kabeeji na broccoli. Turnip nwere nnukwu ihe ndị bara uru maka ụmụ mmadụ (glucosinolates, vitamin C na K, folic acid, potassium, fiber), nke na-eme ka ụda ahụ dịkwuo elu.
parsnip
A akwukwo nri yiri karọt, na-acha ọcha na agba. A na-eji Parsnip ma iche iche yana dịka mgbakwunye na efere dị iche iche. O nwere otutu eriri, potassium, vitamin C, folic acid. Na obere kalori ọdịnaya, parsnips na-enwe ike inye ahụ ahụ nnukwu vitamin bara uru na oge oyi.
Radish
Italian chicory bụ akwụkwọ na-acha uhie uhie na-acha ọcha anakọtara na obere isi. Akwụkwọ ndị ahụ nwere uto oseose na ilu, a na-ejikwa ya dị ka ihe mgbakwunye iji tinye ekpomeekpo na efere. O nwere otutu vitamin C, magnesium, potassium na obere kalori ọdịnaya (23 kwa 100 g). Radicchio nwere naanị otu ndọghachi azụ - ọ bụ ọbịa na-adịghị ahụkebe na shelf Russia.
Mkpụrụ osisi a mịrị amị na mkpụrụ
Uru ike dị elu na ikike iri ha n'ụdị ọ bụla na-eme ka mkpụrụ osisi mịrị amị mara mma nye onye ọ bụla. Mịrị amị, apricot a mịrị amị, ụbọchị, prunes, almọnd, cashews, hazelnuts, ahụekere, walnuts na ndị ọzọ. Họrọ ndị kacha amasị gị ma gbalịa ka ị ghara iri ha niile otu mgbe.
Mkpụrụ osisi na mkpụrụ osisi
Anyị maara nke ọma na ịnweta mkpụrụ osisi ọhụrụ na mkpụrụ osisi n'oge oyi abụghị ọrụ dị mfe, mana anyị ji n'aka na ị lekọtara iweta otu mkpụrụ osisi ahụ tupu oge eruo. A bịa n’ihe gbasara mkpụrụ osisi, lezie anya ka ị na-ahụ tangerines, oranges, grapefruits, na kiwi—ha niile nwere vitamin C, bụ́ nke na-enyere ígwè aka ịmịnye ahụ́ ma chebe ahụ́ pụọ n’ọrịa.
Honey
Ngwaahịa bara uru nke ukwuu ma na-edozi ahụ nke na-enyere aka ikpo ọkụ n'oge oyi ma belata ihe ịrịba ama mbụ nke oyi. Mmanụ aṅụ nwere nnukwu mineral na vitamin, gụnyere ayodiin, potassium, ígwè na ndị ọzọ. Ọ bụrụ na ị bụ onye anaghị eri anụ, leba anya n'ihe ndị ọzọ anyị na-ekwu maka ya.
Ezigbo mmiri
Ekwuwo ọtụtụ ihe banyere nke a, ma anyị ka na-ekwughachi: na-aṅụ naanị mmiri dị ọcha, nke na-akwalite mgbaze ma ghara ime ka iwe.
N'ikpeazụ, ndụmọdụ ole na ole maka iri nri n'oge oyi:
– Na-eri nri na-ekpo ọkụ kwa ụbọchị. Nke mbụ, ọ kwesịrị ịbụ ofe, ọka ma ọ bụ stews.
– Na-aṅụ herbal tii.
– Oke sweets (na oyi ọ na-esi ike karịsịa iguzogide). Dochie chocolate na mmanụ aṅụ, mkpụrụ osisi a mịrị amị na mkpụrụ osisi.
- Họrọ nri nwere carbohydrates.
Adịla ọrịa!