Nri 19 bara ọgaranya nke na enyere gi aka igu mmiri

Ndinaya

• 1. Anyụ
• Etu esi egbutu: Ogbe
• 2. Strawberries
• 3. Cantaloupe
• 4. Piich
• 5. Oroma
• 6. Ikpoko mmiri ara
• 7. Kukumba
• 8. Letus
• 9. Efere na ofe
• 10. Zucchini
• 11. Celery
• 12. Yogọt nkịtị
• 13. Tomato
• 14. Ogba mgbịrịgba
• 15. Kọlịflawa
• 16. Kabeeji
• 17. Mkpụrụ osisi vaịn
• 18. Mmiri Aki
• 19. Chiiz n’ Clọ
• Isi Okwu

Mmiri kwesịrị ekwesị dị ezigbo mkpa maka ahụike gị.

N'ezie, ị notụkwaghị mmiri zuru oke nwere ike ibute akpịrị ịkpọ nkụ, nke nwere ike ibute ike ọgwụgwụ, isi ọwụwa, nsogbu akpụkpọ ahụ, mgbu akwara, ọbara mgbali elu na oke obi ().

Kedu ihe ọzọ, akpịrị ịkpọ nkụ ruo ogologo oge nwere ike ibute nnukwu nsogbu dị ka ọdịda akụkụ ().

Ndị ọkachamara na-atụ aro ị drinkingụ ọtụtụ iko mmiri kwa ụbọchị iji gboo mkpa hydration gị.

Mana ka mmiri ọ drinkingụ drinkingụ dị ezigbo mkpa, inwere ike inweta ya na nri. Enwere ọtụtụ nri dị mma nke nwere ike itinye nnukwu mmiri na nri gị.

Isiokwu a tụlere iri nri iri na itoolu bara ọgaranya ga-enyere gị aka ịna-a hydụ mmiri.

1. Anyụ

Mmiri mmiri: 92%

Anyụ dị ezigbo mma ma bụrụ otu n’ime nri kacha eri nri nwere ike iri.

1-cup (gram 154) nwere ihe karịrị ọkara iko (118 ml) nke mmiri, na mgbakwunye na ụfọdụ eriri na ọtụtụ ihe ndị dị mkpa, gụnyere vitamin C, vitamin A na magnesium. Ọ dịkwa obere kalori, na-enye naanị calorie 46 kwa iko (2).

N'ihi oke mmiri ha, watermelons nwere obere kalori njupụta. Nke ahụ pụtara na akụkụ dị ukwuu nke anyụ nwere obere kalori.

Egosiputala nri nwere obere kalori dị obere iji nyere aka na ọnwụ ọnwụ site n'ịkwalite oke na ibelata agụụ (,).

Ozokwa, anyụ juputara na antioxidants dị ike, gụnyere lycopene.

A mụwo onyinye a maka ikike ya iji belata mmebi nke oxyidative na mkpụrụ ndụ, nke ejikọtara na ọrịa dịka ọrịa obi na ọrịa shuga ().

Younwere ike ịgbakwunye anyụ na nri gị site na iri ya dị ka nri na-enye ume ọhụrụ ma ọ bụ nri dị n'akụkụ. A na-ejikwa ya eme salads.

Na nchikota:

Anyụ bụ mkpụrụ osisi na-edozi ahụ, na-eri nri na-edozi ahụ nke nwere ike inye ọtụtụ uru ahụike, gụnyere mbelata ọrịa na-adịghị ala ala.

Etu esi egbutu: Ogbe

2. Strawberries

Mmiri mmiri: 91%

Strawberries nwere mmiri dị elu, na-eme ka ha bụrụ nri na-edozi mmiri.

N'ihi na ihe dịka 91% nke strawberries 'dị arọ sitere na mmiri, iri ha ga-enye aka na mmiri ị na-a intakeụ kwa ụbọchị.

Ọzọkwa, strawberries na-enye ọtụtụ eriri, antioxidants na-alụ ọgụ ọrịa na vitamin na mineral, gụnyere vitamin C, folate na manganese (6,,).

E gosipụtala mkpụrụ osisi strawberries na mgbe niile iji belata mbufụt, nke nwere ike inye aka kpuchido ọrịa obi, ọrịa shuga, Alzheimer na ụdị ọrịa kansa (,).

Ọ dị mfe itinye strawberries na nri gị site na ịgwakọta ha n'ime smoothies ma ọ bụ tinye ha n'ime salads.Ha na-eme maka mgbakwunye pụrụ iche na sandwiches na wraps.

Na nchikota:

Strawberries dị ezigbo mma ma nwee ọtụtụ mmiri. Ọzọkwa, nri ndị ha na-enye nwere ike ịnapụta ọtụtụ uru ahụike.

3. Cantaloupe

Mmiri mmiri: 90%

Cantaloupe bụ egusi nke na-edozi ahụ nke ukwuu ma nwee ike ịkwalite ahụike gị n'ọtụtụ ụzọ.

Otu iko (gram 177) nke kantalipe nwere ihe dị ka 90% mmiri wee nye ihe karịrị ọkara iko (118 ml) nke mmiri maka otu (11).

Otu iko nke kantaloupe nwekwara gram 2 nke eriri, nke na-arụkọ ọrụ na mmiri iji kwalite njupụta ma belata agụụ gị (11,,,).

Na mgbakwunye, cantaloupe bara ọgaranya na vitamin A, na-enye 120% nke mkpa gị kwa ụbọchị na 1-cup (177-gram) na-eje ozi. Nnyocha egosiwo na vitamin A nwere ike ime ka ahụike dịkwuo ike site na ichebe ọrịa (11,).

Nwere ike iri ahịhịa cantaloupe ma ọ bụ tinye ya na salads, smoothies, yogọt ma ọ bụ salsa. Ọ na-emekwa nnukwu akụkụ na nri ụtụtụ.

Na nchikota:

Cantaloupe bụ mkpụrụ osisi dị mma nke na-enye nnukwu mmiri na ọtụtụ vitamin na mineral na-akwalite ahụike.

4. Piich

Mmiri mmiri: 89%

Piich bụ mkpụrụ osisi na-edozi ahụ na hydrating.

Ihe ruru 90% nke ibu ha bụ mmiri. Ha na enye otutu vitamin na mineral dị mkpa, dịka vitamin A, vitamin C, vitamin B na potassium (16).

Ọzọkwa, iri piich na anụ ahụ nwere ike inye aka na antioxidants na-alụ ọgụ dị ka chlorogenic acid na nri gị ().

Piich 'mmiri na eriri ọdịnaya bụ ihe mere ha ji jupụta na obere kalori, na-enwe naanị calorie 60 na obere peach (16).

Ọ dị mfe itinye piich na nri gị. A na-ejikọ ha na smoothies na salads ma na-emekwa nnukwu mgbakwunye na cheese cheese na yogọt.

Na nchikota:

Piich bara ọgaranya na mmiri, eriri na antioxidants, na mgbakwunye na ọtụtụ vitamin na mineral nke nwere ike ịkwalite hydration ma nye ọtụtụ uru ahụike ọzọ.

5. Oroma

Mmiri mmiri: 88%

Oranges dị ezigbo mma ma nwee ike ịnye ọtụtụ uru ahụike.

Enwere ihe fọrọ nke nta ka ọ bụrụ ọkara iko (118 ml) nke mmiri na otu oroma, tinyere eriri na ọtụtụ nri (18).

Ndị a gụnyere vitamin C na potassium, nke nwere ike ịkwalite ọrụ mgbochi gị na ahụike obi (,).

Oranges nwekwara ọgaranya na antioxidants na-alụ ọgụ, gụnyere flavonoids, nke nwere ike igbochi mmebi cell site na mbenata mbufụt (,).

Mmiri na eriri dị na oroma nwere ike ịkwalite mmetụta nke izu ezu, nke na-enye aka maka igbochi agụụ gị na-achịkwa (,,).

Ọzọkwa, iri mkpụrụ osisi citrus dị ka oroma nwere ike ichebe nkume akụrụ. Nke a bụ n'ihi na citric acid ha nwere nwere ike ijikọta ya na calcium na-eme ka calcium oxalate, na-enyere ya iwepụ ya n'ahụ ().

Hydration kwesịrị ekwesị bụ ihe ọzọ dị mkpa na-egbochi nkume akụrụ, nke mmiri dị elu nke oroma nwere ike inyere aka ịkwalite ().

Na nchikota:

Oranges bụ ezigbo isi iyi nke mmiri, eriri, antioxidants na ọtụtụ nri na-enyere aka igbochi nkume akụrụ na ọtụtụ ọrịa.

6. Ikpoko mmiri ara

Mmiri mmiri: 91%

Skim mmiri ara bụ nnọọ na-edozi.

Ihe mejuputara ya bu otutu mmiri ma nye otutu vitamin na mineral, tinyere vitamin A, calcium, riboflavin, vitamin B12, phosphorus and potassium (25).

Ọ bụghị naanị na mmiri ara ehi na-enyere aka na hydration zuru oke, mana ọ nwekwara ike inyere gị aka ịmegharị ahụ mgbe ị nwesịrị mgbatị siri ike ().

Nnyocha ole na ole egosiwo na mmiri ara ehi nwere obere abụba nyeere ndị mmadụ aka ịdị na-adị ọcha mgbe ha rụsịrị ọrụ, ma e jiri ya tụnyere ihe ọ sportsụ sportsụ egwuregwu ma ọ bụ mmiri nkịtị (,).

Nke a bụ obere n'ihi mmiri ara ehi nke electrolytes na protein, nke nwere ike inye aka dochie anya mmiri mmiri ().

Ebe ọ bụ na mmiri ara ehi dị ebe niile ma dịkwa ọnụ ala, ọ dị mfe itinye ya na nri gị.

Na nchikota:

Mmiri ara ehi bara ụba na mmiri, vitamin na mineral, egosikwa na ọ na-enyere ndị mmadụ aka idobe mmiri kwesịrị ekwesị, ọkachasị mgbe ha megasịrị.

7. Kukumba

Mmiri mmiri: 95%

Cucumbers bụ nri ọzọ na-edozi ahụ ma na-ekpo ọkụ iji tinye nri gị.

Ha nwere ihe fọrọ nke nta ka ọ bụrụ mmiri niile ma na-enyekwa obere ihe ụfọdụ, dị ka vitamin K, potassium na magnesium (28).

E jiri ya tụnyere akwụkwọ nri ndị ọzọ bara ọgaranya na mmiri, kukumba bụ otu n’ime calorie kachasị dị ala. Enwere naanị calorie 8 na ọkara iko (gram 52), na mmiri ha na-eme ka ha nwee ume (28).

You nwere ike iri obere akụkụ nke kukumba na-enweghị ịgbakwunye ọnụ ọgụgụ dị ukwuu nke calorie na nri gị, nke na-enye aka maka ịnọgide na-ebu ibu gị ().

Ọ dị mfe itinye kukumba na nri gị. A na-agbakwunye ha na salads na sandwiches, mana ha nwekwara ike ịgụnye na nri esiri esi dị ka eghe-eghe na ofe.

Na nchikota:

Kukumba dị elu na mmiri mana obere kalori. Ngwakọta a bara uru maka ọtụtụ akụkụ nke ahụike gị, gụnyere hydration.

8. Letus

Mmiri mmiri: 96%

Letus nwere ọtụtụ ihe na-akwalite ahụike.

Otu iko (gram 72) nke letus na-enye ihe karịrị otu ụzọ n'ụzọ anọ nke mmiri (59 ml) nke mmiri, tụkwasị na 1 gram nke eriri. Ọ na-enyekwa 5% nke mkpa gị kwa ụbọchị maka folate (29).

Folate dị mkpa maka ndị nwanyị dị ime, n'ihi na ọ nwere ike inye aka gbochie ntụpọ ọmụmụ nwa ().

Tụkwasị na nke ahụ, letus dị elu na vitamin K na A, ha abụọ amụọla maka ọrụ ha na-eme ka ọkpụkpụ gị na usoro ahụ ji alụso ọrịa ọgụ (29,,).

Ọzọkwa, nchikota mmiri na eriri na letus na-eme ka ọ jupụta oke maka obere kalori. Enwere naanị calorie 10 na iko 1-gram (72-gram) (29).

Nwere ike ịgbakwunye letus na nri gị site na iji ya mee salads. Tụkwasị na nke a, ịnwere ike iji ya dị ka "bun" maka burgers ma ọ bụ kechie kama nke tortilla iji dochie mkpụrụ ọka na-adịchaghị mma.

Na nchikota:

Letus na-enye ihe nri ole na ole dị mkpa na eriri, yana nnukwu mmiri, nke nwere ike inyere gị aka ide mmiri.

9. Efere na ofe

Mmiri mmiri: 92%

Efere na ofe na-esikarị na mmiri ma nwee ike ịdị na-edozi ma na-edozi ahụ.

Dịka ọmụmaatụ, 1 iko (gram 240) nke broth ọkụkọ bụ ihe fọrọ nke nta ka ọ bụrụ mmiri, nke na-enye ezigbo ego maka mkpa hydration gị kwa ụbọchị (33).

Iri nri bara ụba nke mmiri dị ka broth na ofe mgbe niile nwekwara ike ịkwalite ọnwụ dị arọ n'ihi ọdịnaya obere kalori ha.

Ọtụtụ nnyocha achọpụtala na ndị na-a soupụ ofe tupu ha ebido isi nri, ha anaghị eri calorie ole na ole, yabụ ha na-eri obere kalori ụbọchị ha.

N'ime otu ọmụmụ, ndị sonyere riri nri ugboro abụọ nke ofe calorie dị ala kwa ụbọchị ga-efunahụ 50% karịa ndị na-eri otu calorie ahụ site na nri nri ().

Can nwere ike ịbawanye ụba nri na-edozi ahụ nke broths na ofe site na itinye ọtụtụ akwụkwọ nri, dị ka broccoli, karọt, eyịm, ero na tomato.

Na nchikota: Efere na ofe bara ụba na mmiri ma yabụ ezigbo nri iji tinye na nri gị iji kwalite hydration.

10. Zucchini

Mmiri mmiri: 94%

Zucchini bụ akwukwo nri na-edozi ahụ nke nwere ike inye ọtụtụ uru ahụ ike.

Otu iko-cup (gram 124) nke zucchini a gbanwere nwere ihe karịrị 90% mmiri ma nye 1 gram nke eriri. Ihe abuo ndi a di nma maka idebe gi zuru oke (36).

N'ihi oke mmiri ya, zucchini dị obere kalori site na olu, yana naanị calorie 20 na 1 iko (124 grams) (36).

Iri zucchini ga enyere otutu nri na nri gi, karie vitamin C, ebe iko 1 (gram 124) nke ya nwere 35% nke ubochi gi (36).

Vitamin C dị oké mkpa maka ahụike dị mma ma nwee ike inye aka kpuchido ọtụtụ ọrịa ().

Iji tinye zucchini na nri gị, rie ya n'onwe ya dị ka nri n'akụkụ ma ọ bụ tinye ya na ofe, salads na fris-fries. I nwekwara ike belata ya n'ime ibe iji mepụta "noodles" nke ị nwere ike iji mee ihe dị ka pasta mgbe niile.

Na nchikota: Iri zucchini ga etinye aka na mmiri na nri na nri gi. Ọ ga - enyere gị aka ide mmiri, ọ bakwara uru maka ahụike gị niile.

11. Celery

Mmiri mmiri: 95%

Celery bụ ezigbo ahụike na mmiri na-edozi nri iji tinye na nri gị.

A na-eme ya ọtụtụ mmiri, na-enye ihe dị ka ọkara iko (118 ml) n'ime ya na iko 1-eje ozi.

Nke a na - enyere aka obere kalori ọdịnaya nke naanị 16 calorie kwa iko (38).

Dika akwukwo nri ndi ozo juputara na mmiri, celery nwere ike buru ihe oriri bara uru n'ihi oke mmiri ya na obere calorie ().

Na mgbakwunye, celery nwere ụfọdụ eriri na ọtụtụ nri dị mkpa.

Ọ kachasị dị na vitamin K na potassium, nke nwere ike ichebe megide ọrịa obi, ụfọdụ ụdị ọrịa kansa na ọrịa metụtara ọkpụkpụ dị ka osteoporosis (38,,).

Ọ bụ ihe dị mfe itinye celery na nri gị, ebe enwere ike iri ya ma ọ bụ sie ya. Nwere ike ịgbakwunye ya na ofe na salads, ma ọ bụ rie mkpuru osisi celery tinyere nsị dị mma dị ka hummus ma ọ bụ yogọt Greek.

Na nchikota: Celery dị obere ma nwee ezigbo mmiri na ihe oriri. Njirimara ndị a nwere ike ịkwalite ọtụtụ akụkụ ahụike gị, gụnyere hydration kwesịrị ekwesị.

12. Yogọt nkịtị

Mmiri mmiri: 88%

Yogọt dị ọcha nwere mmiri na nri na-edozi ahụ nwere ike ịkwalite ọtụtụ akụkụ ahụike gị.

Iko yogọt dị otu-iko (245-gram) nwere ihe karịrị 75% mmiri. Ọ na-enyekwa ọtụtụ vitamin na mineral, dị ka calcium, phosphorus na potassium, ihe niile a maara iji nyere aka kwalite ahụike ọkpụkpụ (, 41,,).

Yogurt bụkwa nnukwu isi protein, na-enye ihe karịrị gram 8 na ihe dịka 17% nke mkpa gị kwa ụbọchị na 1-cup (245-gram) serving (41).

Iri yogọt na mgbe niile egosiputa iji kwalite ọnwụ dị arọ, mmetụta nke na-abụkarị n'ihi nnweta agụụ na-ebelata oke mmiri ya na protein (,,).

Iji nweta uru yogọt zuru ezu, rie nri yogọt dị ụtọ karịa nke na-atọ ụtọ.

Nke a bụ n'ihi na yogọt na-atọ ụtọ na-abụkarị nnukwu shuga na-adịghị mma, nke a ga-ejedebe na nri gị n'ihi ọrụ ya n'ịkwalite ọrịa dịka oke ibu, ọrịa obi na ọrịa shuga (,,).

Dịka ọmụmaatụ, 1 iko (245 gram) nke yogọt nwere mkpụrụ osisi nwere gram 47 nke shuga, nke karịrị okpukpu anọ karịa ego a na-enweta na otu yogọt dị larịị (41, 50).

Na nchikota: Yogọt dị ọcha bụ nnukwu isi iyi mmiri, protein yana ụfọdụ vitamin na mineral dị mkpa. Ọ nwere ike na-enye hydrating mmetụta, tinyere ọtụtụ ndị ọzọ ike uru.

13. Tomato

Mmiri mmiri: 94%

Tomato nwere ezigbo ihe oriri na-edozi ahụ ma nwee ike inye ọtụtụ uru ahụ ike.

Naanị otu obere tomato bụ ihe dị ka ọkara iko (118 ml) mmiri.

Ọ na-enyekwa nnukwu vitamin na mineral, gụnyere vitamin A na C (51) na-enweghị ike ịkwalite.

Nnukwu mmiri dị na tomato na-eme ka ọdịnaya obere kalori ha, na naanị calorie 32 na 1-cup (149-gram) na-arụ ọrụ (51).

Ọzọkwa, tomato nwere ụdọ n'ụba na ụfọdụ ndị na-alụso ọrịa ọgụ, gụnyere lycopene.

A na-amụrụ Lycopene maka ikike ọ nwere iji belata ihe egwu nke ọrịa obi na ọ nwere ike inye aka gbochie mmepe nke kansa prostate (,,).

Nwere ike ịnụ ụtọ tomato esi ofe, ofe na ọtụtụ nri ndị ọzọ. A na-etinyekarị ha na salads ma jiri ya mee salsa.

Na nchikota: Tomato na-enye ọtụtụ mmiri, nri na antioxidants, nke bara uru maka hydration ma chebe ọtụtụ ọrịa.

14. Ogba mgbịrịgba

Mmiri mmiri: 92%

Bell na-ede ede bụ akwụkwọ nri ọzọ dị mma nke nwere ọtụtụ ahụike na-akwalite ahụike.

Ihe kariri 90% nke ibu mgbịrịgba na-esite na mmiri.

Ha bara ọgaranya na fiber, vitamin na mineral, dị ka vitamin B na potassium. Bell ose nwekwara carotenoid antioxidants, nke nwere ike belata ihe ize ndụ nke ụfọdụ ọrịa kansa na ọrịa anya (55,).

Kedu ihe ọzọ, ose mgbịrịgba nwere nnukwu vitamin C, ma e jiri ya tụnyere mkpụrụ osisi na akwụkwọ nri ndị ọzọ, na-enye 317% nke mkpa gị kwa ụbọchị naanị otu iko (149 grams) (55).

Ọ bụghị naanị na vitamin C na-erite uru na usoro ahụ ji alụso ọrịa ọgụ, ọ na-enyere ahụ gị aka ịmịkọrọ igwe nke ọma, na-akwalite ahụike ọkpụkpụ ma na-echebe mkpụrụ ndụ gị pụọ na mmetụta na-emebi emebi nke free radicals (,).

N'ihi mmiri dị elu ha, ose mgbịrịgba dị obere kalori, na-enye calorie 46 kwa iko (gram 149). Nke ahụ pụtara na ị nwere ike iri nnukwu akụkụ ha na-enweghị mmetụta na ị gafere (55).

E nwere ọtụtụ ụzọ iji tinye mgbịrịgba mgbịrịgba na nri gị. Enwere ike iri ha raw na salads, tinye ya na sauces ma ọ bụ tinye ya na fri-fries.

Na nchikota: Okpukpo mgbịrịgba nwere ike inye ọtụtụ uru ahụike n'ihi nnukwu mmiri na nri ha nwere, ọkachasị vitamin C.

15. Kọlịflawa

Mmiri mmiri: 92%

Kọlịflawa bụ akwukwo nri magburu onwe ya iji tinye na nri gị, ebe ọ na-edozi ahụ ma na-edozi ahụ.

Otu iko (gram 100) nke kọlịflawa na-enye ihe karịrị otu iko mmiri (59 ml) mmiri, yana gram 3 nke ihe na-ebelata agụụ.

Mmiri dị elu ya na-enye aka na obere calorie ya, naanị 25 calorie kwa iko (58).

Ọzọkwa, kọlịflawa nwere ihe karịrị vitamin na mineral dị iche iche 15, gụnyere choline, nke a na-adịghị ahụ n'ọtụtụ nri. Choline bụ nri dị mkpa maka ịkwado ahụike ụbụrụ na metabolism (58,).

Nwere ike iji kọlịflawa dị ka onye na-anọchi nke ọka na-adịghị edozi ahụ site na ịkpụcha ya nke ọma na "osikapa" ma ọ bụ jiri ya mee kọlịflawa nke pizza.

Na nchikota: Kọlịflawa na-enye mmiri dị ukwuu, eriri na ihe ndị na-edozi ahụ, ọ dịkwa mma iji dochie mkpụrụ ọka ndị na-adịghị edozi.

16. Kabeeji

Mmiri mmiri: 92%

Kabeeji bụ ihe ọkụkụ na-atọ ezigbo ụtọ (60).

Ọ dị ezigbo obere kalori mana nnukwu eriri na nri. O nwekwara ọgaranya na vitamin C, vitamin K, folate na ọtụtụ mineral nwere ike ịnwe ọtụtụ ụdị nkwalite ahụike (60).

Dịka ọmụmaatụ, vitamin C maara nke ọma maka ọrụ ya n'ibelata mbufụt ma gosipụta obere ihe egwu nke ọrịa na-adịghị ala ala dị ka ọrịa shuga na ọrịa obi ().

Tụkwasị na nke ahụ, kabeeji na-enye glucosinolates, nke bụ antioxidants a na-eche na ọ ga-enyere aka ichebe megide ụdị ụfọdụ nke kansa, dịka ọrịa cancer akpa ume (,).

Ọzọkwa, a na-etinye kabeeji na sauerkraut, nke nwekwara mmiri na mmiri ma nwee ike irite uru na ahụ ike nri (64).

Na nchikota: Iri kabeeji nwere ike inyere gị aka n'ọtụtụ akụkụ ahụike gị, gụnyere hydration. Nke a bụ n'ihi mmiri ya, edozi na ọdịnaya antioxidant.

17. Mkpụrụ osisi vaịn

Mmiri mmiri: 88%

Mkpụrụ osisi grepu bụ mkpụrụ osisi citrus na-enweghị ahụike nwere ọtụtụ uru ahụike.

N'ime ọkara mkpụrụ osisi grape (gram 123), ọ dị nso na ọkara iko (gram 118) nke mmiri, nke na-eme ka mmiri dị mma maka mkpa hydration gị kwa ụbọchị (65).

Na mgbakwunye, mkpụrụ osisi grepu jupụtara na fiber, antioxidants na ọtụtụ vitamin na mineral, tinyere vitamin A, potassium na folate.

Ọ kachasị dị elu na vitamin C na-agbatị ume, na-enye 120% nke mkpa gị kwa ụbọchị na ọkara mkpụrụ osisi grape (123 gram) (65).

Ọtụtụ ọmụmụ egosila na mkpụrụ osisi grape na nri gị nwere ike inye aka bulie mbibi, yana belata cholesterol, ọbara mgbali elu na ogo shuga (,,).

Nwere ike itinye mkpụrụ osisi grape na nri gị n'ụzọ dị mfe site na iri ya nke ọma, gwakọta ya na smoothies ma ọ bụ tinye ya na salads.

Na nchikota: Mkpụrụ vaịn nwere ike ịkwalite hydration n'ihi oke mmiri ya. Ọ dịkwa ọgaranya na nri na antioxidants nwere ike ịnwe ọtụtụ uru ahụ ike.

18. Mmiri Aki

Mmiri mmiri: 95%

Mmiri oyibo bụ nnukwu ihe ọ beụ healthyụ dị mma nke ga-eme ka mmiri gwụ gị.

Ọ bụghị naanị na ọ nwere nnukwu mmiri, ọ bara ọgaranya na electrolytes, gụnyere potassium, sodium na chloride (69).

Nnyocha egosiwo na mmiri aki oyibo nwere ike ịba uru maka rehydrating. A na-echekwa na ọ ga-enye aka maka mgbake mgbatị n'ihi ọdịnaya ya nke electrolyte (,).

Rinkingụ mmiri aki oyibo mgbe emechara ahụ bụ nhọrọ dị mma karịa ị drinkingụ ihe ọ sportsụ sportsụ egwuregwu a rụpụtara, ebe ọ bụ na a na-etinye ọtụtụ ihe ọ sportsụ sportsụ egwuregwu na agbakwunye sugar na ihe ndị ọzọ na-adịghị mma.

Dịka ọmụmaatụ, 1-cup (237-ml) nke Gatorade na-enye gram 13 nke shuga, nke bụ 50% karịa otu ụdị mmiri oyibo (69, 72).

Na nchikota: Conutkingụ mmiri aki oyibo na-enye aka karịsịa maka hydration n'ihi na ọ bara ọgaranya na mmiri na electrolytes.

19. Chiiz n’ Clọ

Mmiri mmiri: 80%

Chiiz ụlọ bụ ngwaahịa mmiri ara ehi ọzọ dị mma na nke na-edozi ahụ na hydrating properties.

Ihe dị ka 80% nke ibu cheese cheese si na mmiri.

O nwekwara gram 25 nke protein kwa iko 1-gram (225-gram), nke bụ 50% nke mkpa gị kwa ụbọchị (73).

Ọ bụ nnukwu mmiri na protein dị n’ime ya bụ isi ihe kpatara ya bụ nri juputara na ya nke nwere ike inye aka belata agụụ gị (,).

Na mgbakwunye, cheese cheese nwere nnukwu profaịlụ na-edozi ahụ, na-enye 36% nke mkpa gị kwa ụbọchị maka phosphorus, 19% maka calcium na 31% maka selenium na naanị 1 cup (gram 225) (73).

Ọzọkwa, chiiz ụlọ bụ nnukwu ihe na-enye vitamin B, gụnyere riboflavin na vitamin B12, nke dị mkpa maka ahụike ụbụrụ, metabolism na idobe ọkpụkpụ gị nke ọma (,,).

Ọ dị mfe itinye cheese cheese n'ime nri gị. Can nwere ike ijikọta ya na mkpụrụ osisi, jiri ya mee ihe dị ka mgbasa, tinye ya na salads ma ọ bụ jiri omelet rie ya.

Na nchikota: Chiiz nke ụlọ nwere ọtụtụ mmiri na protein, na mgbakwunye na vitamin na mineral nke nwere ike inye uru ahụ ike.

Isi Okwu

Nọgide na-adị hydrated dị ezigbo mkpa maka ahụike gị dum.

Ndị ọkachamara ahụike na-atụkarị aro ị drinkingụ ọtụtụ iko mmiri kwa ụbọchị iji gboo mkpa hydration gị, mana a na-elegharakarị mmiri dị na nri anya.

Ọ bụ ezie na mmiri ọ drinkingụ drinkingụ dị mkpa, ịnwere ike iri nnukwu mmiri site na itinye ọtụtụ mkpụrụ osisi jupụtara na mmiri, akwụkwọ nri na mmiri ara ehi na nri gị.

Nke a bụ ihe kpatara na ọtụtụ mmadụ anaghị a toụ nnukwu mmiri.

Ọ bụrụhaala na ị na-eri ọtụtụ nri jupụtara na mmiri ma na-a drinkingụ mmiri mgbe akpịrị na-akpọ gị nkụ, ị gaghị enwe nsogbu ịnọ na mmiri.