Fooddị nri ahụike - agwa na mkpo

Mkpụrụ osisi buru ibu, nke anụ ahụ, na-akụ osisi ndị mara mma. Agwa, agwa, na lentil bụ ụdị mkpo niile. Akwukwo nri dika agwa na nkpuru ahihia ndi ozo bu uzo di mkpa nke protin. Ha bụ nri dị mkpa na nri dị mma ma nwee ọtụtụ elele.

Agwa, lentil, na peas na-enweta ọtụtụ nhọrọ, na-efu obere ego, ọ dịkwa mfe ịchọta. Enwere ike iri nri dị nro na nke ala, enwere ike iri nri mkpụrụ osisi n'ọtụtụ ụzọ.

Dị Iwu

Agwa:

• Adzuki
• Nwa agwa
• Peas na-acha uhie uhie (n'ezie agwa)
• Cannellini
• Kranberị
• Garbanzo (chick peas)
• Nnukwu Ugwu
• Akụrụ
• Lima
• Ngwanụ
• Ndị agha mmiri
• Pinto

Mkpụrụ osisi ndị ọzọ:

• Lentil
• Peas
• Soy agwa (edamame)

Agwa na mkpo nri bara ụba na protein, fiber, B-vitamin, iron, folate, calcium, potassium, phosphorus, na zinc. Ọtụtụ agwa dịkwa obere na abụba.

Mkpụrụ osisi yiri anụ na nri, mana yana ogo iron na enweghị abụba juputara. Mkpụrụ protein dị elu na mkpo na-eme ka ha bụrụ ezigbo nhọrọ n'ọnọdụ anụ na ngwaahịa mmiri ara ehi. Ndị anaghị eri anụ na-edochi mkpo na anụ.

Mkpụrụ osisi na-enye ezigbo eriri ma ọ nwere ike inyere gị aka ịmegharị eriri afọ. Naanị iko (240 mL) nke agwa ojii esiri esi ga-enye gị eriri 15 g (g), nke bụ ihe dịka ọkara nke ego a na-atụ aro maka ndị okenye.

Nri na-ejupụta na nri. Ha nwere obere kalori, ma mee ka ị nwee afọ ojuju. Ahụ na-eji carbohydrates na mkpo na nwayọọ nwayọọ, na-enye ume na-adịgide adịgide maka ahụ, ụbụrụ, na sistem ụjọ. Iri ọtụtụ mkpo na-edozi ahụ dị ka akụkụ nke nri siri ike nwere ike inye aka belata shuga shuga, ọbara mgbali, mkpụrụ obi, yana ọrịa obi na ọrịa ndị ọzọ na ọrịa shuga.

Agwa na mkpo nwere antioxidants na-enyere aka igbochi mmebi sel na ịlụso ọrịa na ịka nká ọgụ. Eriri na ihe ndị ọzọ na-eme ka nri rịa nri, na-enyekwara ha aka igbochi ọrịa kansa.

E DIKA Ha DI

Enwere ike ịgbakwunye ihe ọ Legụ toụ na nri ọ bụla, maka nri ụtụtụ, nri ehihie, ma ọ bụ nri abalị. Ozugbo esi nri, enwere ike iri ha ọkụ ma ọ bụ oyi.

Otutu agwa akọrọ (ma e wezụga peas na lentil) ga-achọ ka a sachaa ya, sie ya, sie ya.

• Itucha agwa na mmiri oyi ma họpụta pebbles ma ọ bụ gị.
• Kpuchie agwa ndị ahụ ugboro atọ na mmiri ha.
• Sook maka awa 6.

Can nwekwara ike weta agwa a mịrị amị na obụpde, wepu pan ahụ n'ọkụ, wee hapụ ya ka ọ nọrọ maka awa 2. Nụrụ ụra n'abalị ma ọ bụ sie esi na-eme ka ha ghara inye gị gas.

Esi nri gị agwa:

• Igbapu ma tinye mmiri ohuru.
• Esi nri dị ka ntuziaka na ngwugwu gị.

Iji tinye agwa esi ma ọ bụ tinye na mkpọ gị:

• Tinye ha na salsas, ofe, salads, tacos, burritos, chili, ma obu pasta.
• Gụnye ha dị ka nri n’akụkụ nri ụtụtụ, nri ehihie, ma ọ bụ nri abalị.
• Ghichaa ha maka miri ma gbasaa.
• Jiri ntụ ọka agwa mee ha.

Iji belata gas kpatara ị na-eri agwa:

• Kpoo agwa agwa.
• Jiri agwa. Igbapu ma sachaa ha tupu i rie.
• Ọ bụrụ na ị naghị eri ọtụtụ agwa, jiri nwayọọ nwayọọ tinye ha na nri gị. Nke a na - enyere ahụ gị aka inwe eriri ọzọ.
• Na-ata ha nke ọma.

Ebe a ga-achọta iwu

Enwere ike ịzụta mkpịsị ụkwụ na ụlọ ahịa ọ bụla ma ọ bụ n'ịntanetị. Ha anaghị efu nnukwu ego ma nwee ike ịchekwa ya ogologo oge. Ha na-abata na akpa (agwa a mịrị amị), Mkpọ (isi nri), ma ọ bụ ite.

Nweta

Enwere ọtụtụ nri na-atọ ụtọ site na iji agwa. Nke a bụ otu ị nwere ike ịnwale.

Efrata

• Mkpọ abụọ nke nwere obere sodium ojii (15 oz.), Ma ọ bụ 425 g
• Ọkara ọkara yabasị
• Abụọ galik abụọ
• Tablespoons abụọ (30 mL) mmanụ ihe oriri
• Ọkara teaspoon (2.5 mL) cumin (ala)
• Ọkara ngaji (2.5 mL) nnu
• Otu ụzọ n'ụzọ anọ nke teaspoon (1.2 mL) oregano (nke ọhụrụ ma ọ bụ nke a mịrị amị)

Ntuziaka

1. Jiri nlezianya kpoo ihe ọ juiceụ juiceụ ahụ site na 1 nke agwa ojii. Wunye agwa ojii gbara chara n’ime efere. Jiri nduku masher ka gha sie nri rue mgbe ha adighizi nma. Debe agwa ndị a gwụrụ n'akụkụ.
2. Iri yabasị n'ime otu ụzọ n'ụzọ anọ nke anụ ọhịa. Debe eyịm n'akụkụ.
3. Bechaa galiki na-egbu osisi ma tinye ha nke ọma. Debe galiki n'akụkụ.
4. N’ime ite, ghaa mmanụ n’ite gị n’ọkụ. Tinye yabasị ma gbanye 1 ruo 2 nkeji.
5. Kpoo galik na cumin ma sie nri maka 30 sekọnd ọzọ.
6. Ghaa na agwa ojii oji na nke abuo nke agwa oji, tinyere ihe ọ juiceụ juiceụ.
7. Mgbe agwa ndị ahụ na-amalite obụpde, belata ọkụ ahụ ka ọ dị ala, gbanye nnu na oregano ma gbanye 10 nkeji, kpuchie ya.

Isi Iyi: Ngalaba Ọrụ Ugbo nke United States

Foodzọ oriri ahụike - mkpụrụ osisi; Nri dị mma - agwa na mkpo; Ọnwụ ibu ibu - agwa na mkpo; Nri dị mma - agwa na mkpo; Wellness - agwa na mkpo

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Jenkins DJA, Kendall CWC, Augustin LSA, et al. Mmetụta mkpo dị ka akụkụ nke nri glycemic dị ala na njikwa glycemic na ihe gbasara ọrịa obi na ụdị ọrịa shuga 2: ikpe a na-achịkwa n'ọchịchị. Njikoka Med. 2012; 172 (21): 1653-1660. PMID: 23089999 pubmed.ncbi.nlm.nih.gov/23089999/.

Micha R, Shulkin ML, Peñalvo JL, et al. Omenala Mmetụta etiologic na ezigbo nri na nri maka nri nke ọrịa obi na ọrịa shuga: Nyocha usoro na meta-nyocha site na Nutrition and Chronic Disease Expert Group (NutriCoDE). Ejiri otu. Ọrịa. 2017; 12 (4): e0175149. PMID: 28448503 pubmed.ncbi.nlm.nih.gov/28448503/.

Ngalaba Ugbo nke United States: Họrọ websaịtị m Plate.gov. Agwa na agwa bụ nri pụrụ iche. www.choosemyplate.gov/eathealthy/vegetables/vegetables-beans-and-peas. Nabata July 1, 2020.

Ngalaba Ọrụ Ugbo na US na Ngalaba Ahụike na Ọrụ Ndị Ọrụ US. Ntuziaka nri nri maka ndị America, 2020-2025. Agba nke 9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Emelitere December 2020. Nabata Jenụwarị 25, 2021.

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