Ọtụtụ ndị nọ n'oge ụfọdụ na-agwụ ike ma ọ bụ nke mmesime ihe n'ehihie. Enweghị ike ike nwere ike imetụta ihe omume gị kwa ụbọchị ma belata arụmọrụ gị. O kwere omume, ọ bụghị ihe ijuanya na ụdị nri ị na-eri na-arụ ọrụ dị mkpa na-ekpebi ọkwa nke ike gị n'ehihie. N'agbanyeghị eziokwu na ngwaahịa niile na-enye gị ike, ụfọdụ ngwaahịa nwere nri nwere ike inyere gị aka ịbawanye ọkwa ike gị ma na-enwe nchegharị na ịta ụbọchị. Nke a bụ ndepụta nke ngwaahịa 27 nke egosipụtara na ịbawanye ọkwa ike:
Unere . Ubi unere bụ ezigbo ihe dị mgbagwoju anya carbohydrates, potassium na vitamin B6, nke nwere ike inye aka bulie ọkwa ike gị.
Ubi a bụ ezigbo ihe dị ka carbohydrates dị mgbagwoju anya, potassium na vitamin B6
Foto: Egosiputa.
Azu azu . Azụ mara abụba, dị ka salmon na tuna, bụ ezigbo ihe protein, abụba abụba na vitamin nke otu b, nke na-eme ka ọ bụrụ ihe dị mma maka nri ya. Akụkụ nke salmon ma ọ bụ tuna na-enye ohere a na-atụ aro Omega-3 abụba acid na vitamin B12. Omega-3 abụba acid na-ebelata mbufụt, nke na-akpata ike ọgwụgwụ. N'ezie, nnyocha ụfọdụ egosipụtara na ndị na-eme ihe Omega-3 nwere ike belata ike ọgwụgwụ, ọkachasị na ọrịa kansa ma na-agbake site na ọrịa kansa. Na mgbakwunye, vitamin B12 yana folic acid na-emepụta erythrocytes ma na-enyere gland ka ọ rụọ ọrụ nke ọma na ahụ.
Aja aja . Tụnyere osikapa ọcha, ọ na-akaghị ya ma na-ejigide nnukwu uru nri n'ụdị eriri, vitamin na mineral. Ọkara nke iko ahụ (50 gr) nke osikapa agba agba agba agba agba nke eriri ma na-enye ọtụtụ manganese kwa ụbọchị - ịnweta, nke na-enyere enzymes aka carbohydrates na protein maka imepụta ike. Na mgbakwunye, n'ihi ọdịnaya nke eriri, osikapa agba aja aja nwere oghere Glycemic dị ala. Ya mere, ọ nwere ike inye aka ịchịkwa ọkwa shuga dị n'ọbara ma na-ejide ọkwa ike siri ike n'ehihie.
Nduku nduku . Akụkụ nke nduku na-atọ ụtọ na 1 iko (100 g) nwere ike ịnwe 25 grams dị mgbagwoju anya, 25% nke eriri afọ 564% RSNP vitamin A. Daalụ nke poteto na-atọ ụtọ na Ihe dị mgbagwoju anya carbohydrate ọdịnaya, ahụ gị jiri nwayọ na -ewe ha ihe na-enye ike ikuku dị ike.
Kọfị . Ọ bara ụba na caffeine, nke nwere ike ịgagharị ọbara ngwa ngwa ma na-ebelata ọrụ nke Adenopine - nke na-eme ka usoro ụjọ ahụ sie ike. N'ihi ya, mmepụta nke adrenaline - hormone, na-akpali anụ ahụ na mmụba. N'agbanyeghị eziokwu na kọfị nwere naanị kalori abụọ na iko, ihe na-akpali akpali ya nwere ike ime ka ị nwee afọ ojuju ma lekwasị anya.
Nseji . Ha bara ụba na protein nke nwere ike inye gị nnukwu isi iyi nke ike. Na mgbakwunye, jeucine bụ amino acid acid na àkwá na, dị ka a maara nke ọma, na-akpali mmepụta ume n'ọtụtụ. Leucine nwere ike inyere mkpụrụ ndụ aka ịmịnye shuga karịa, na-akpali mmepụta ike na sel ma nwekwuo abụba ngọpụ maka imepụta ike. Ọzọkwa, àkwá bara ụba na vitamin v. Nke a na-enyere enzymes na-arụ ọrụ ha na usoro nke nri maka ume.
Apụl . Apụl bụ otu n'ime mkpụrụ osisi kachasị ewu ewu n'ụwa, ha bụ ezigbo isi iyi nke carbohydrates na eriri. Apple-sid Apple (100 g) nwere ihe dịka 14 g nke carbohydrates, 10 g shuga na ihe ruru 2.1 g nke eriri. Ekele dịrị ndị bara ọgaranya ọdịnaya sugars na eriri, nwere ike inye ngwa ngwa ike na ogologo oge. Na mgbakwunye, enwere ọtụtụ antioxidants na apụl. Nnyocha e mere egosila na antioxidants nwere ike belata mgbaze carbohydrates, yabụ ha na-eme ike maka ogologo oge. A na-atụ aro ka iri apụl kpamkpam iji wepụta site na eriri dị na bee ha.
N'ihi oke ọdịnaya nke sugars na eriri, apụl nwere ike inye ike iwepụta nwayọ na ogologo oge
Foto: Egosiputa.
Mmiri . Mmiri dị mkpa maka ndụ. Ọ na-ekere òkè n'ọtụtụ ọrụ akụrụngwa, gụnyere mmepụta ume. Oke mmiri ezughi oke nwere ike ibute akpịrị ịkpọ nkụ, nke nwere ike belata ọrụ ahụ, n'ihi nke ị ga - enwe mmetụta na ike na ike ọgwụgwụ. Mmiri na-a drinkingụ mmanya nwere ike inye gị ike ma nyere gị aka ịlụso ọgụ nke ike ọgwụgwụ.
Ndị a bụ ngwaahịa ndị ọzọ nke 19 ga - enyere aka imeri ike ọgwụgwụ: cie tii, avocado, oatmeal, oatmeal, ahịhịa, mkpụrụ osisi, polcorn, polcorn, polcorn, polcorn, polcorn, polcorn, polcorn, polcorn, polcorn, polcorn, polcorn, polcorn, polcorn, polcorn, polcorn, polcorn , Beets, mkpụrụ - site na sesame ka flax.