Nri 10 na enyere gi aka ifelata

Ndinaya

• 1. ube
• 2. pawuda
• 3. Akwa
• 4. Osikapa
• 5. Otis
• 6. Wheat bran
• 7. Strawberry
• 8. Nri tii
• 9. Flaxseed
• 10. Mkpụrụ osisi

Nri ndị na-enyere gị aka ifelata bụ ndị na-eme ka nsụgharị nke eriri afọ, na-alụ ọgụ njigide mmiri, na-eme ka metabolism ngwa ngwa ma ọ bụ na-enyere aka ịmị calorie dị ka mmiri mmiri, ọka oat na eggplant, dịka ọmụmaatụ.

A ga-eri nri ndị a kwa ụbọchị kwa ụbọchị, yana omume mgbatị ahụ oge niile na nri siri ike dị ala nke nwere shuga, swiiti, abụba, nri eghere eghe na nri esiri esi. Na mgbakwunye, ọ dịkwa mkpa ịdị na-eme mmega ahụ kwa ụbọchị, dịka ịgagharị ugboro atọ n'izu maka ihe dị ka elekere 1.

1. ube

Ube bara ọgaranya na mmiri ma nwee 71% nke eriri anaghị edozi, na-eme ka enwe mmetụta dị ukwuu nke satiety ma meziwanye eriri afọ. Na mgbakwunye, shuga shuga nke mkpụrụ osisi na-ewepụ agụụ maka ụtọ na nwayọ na-abawanye shuga shuga, nke na-enyere aka belata agụụ ma zere iri nri shuga.

Otu esi eri: Iji nyere gị aka ịkwụsị ibu, ọ ga-eri ihe dị ka nkeji iri abụọ tupu nri nri.

2. pawuda

Cinnamon bụ ihe na-esi ísì ụtọ nke nwere ike ime ka mmetụta nke thermogenic dị na ahụ, nke nwere ike ime ka metabolism dịkwuo elu ma mee ka usoro ahụ na-ere ọkụ.

Na mgbakwunye, pawuda na-enye aka belata shuga shuga, na-eme ka insulin nwee nghọta ma belata nkwụsị insulin, nke na-amasịkwa nhalata ibu.Nri ndi ozo nwere ihe odide thermogenic bu ginger, uhie uhie, kofi na hibiscus tea. Mụtakwuo banyere nri thermogenic.

Otu esi eri: Enwere ike ịgbakwunye pawuda dị mfe na nkwadebe dị iche iche, dịka mkpụrụ osisi, ihe ọ juụ juụ, smoothies, kọfị, tii, achicha na kuki, dịka ọmụmaatụ.

3. Akwa

Eggplant, na mgbakwunye ịbụ mkpụrụ osisi obere kalori, ebe ọ bụ na 100 gram nwere naanị calorie 24, jupụtakwa na eriri, na-enyere aka na arụ ọrụ kwesịrị ekwesị nke eriri afọ, n'ịlụ ọgụ kọlestrọl na mgbaze na-adịghị mma, na -emepụta mmetụta nke afọ ojuju.

Na mgbakwunye, ọ bara ọgaranya na mmiri, vitamin na mineral, na obere calorie, na-enyere aka igbochi njigide mmiri na ịkọwa ahụ.

Otu esi eri: O kwere omume ịkwadebe mmiri eggplant ma drinkụọ ihe ọ drinkụ throughoutụ ụbọchị niile kama mmiri. O nwekwara ike ịgbakwunye eggplant na salads ma kwadebe ya n'ụdị ibe, dịka ọmụmaatụ. Hụ ụfọdụ ntụziaka maka ọnwụ ọnwụ site na iri eggplant.

4. Osikapa

Brown osikapa, n'adịghị osikapa ọcha, bara ọgaranya na fiber, na-enyere aka ịbawanye satiety ma mee ka nri a na-eri belata. O jupụtakwara na vitamin B, zinc na selenium, nke bụ nri na-egbochi antioxidant nke na-eme ka mgbasa ọbara, ịta na ncheta dịkwuo mma.

Otu esi eri: Ọ dị mkpa na ego ole ị ga-eri na-achịkwa, n'ihi na n'agbanyeghị ịbụ nri zuru oke, mgbe ị na-eri nri gabiga ókè ọ na-amalite inwe mmetụta ọzọ. Ọ bụrụ na ịchọrọ ịmata nke bụ akụkụ kwesịrị ekwesị, ihe kachasị mma bụ ịchọ nduzi site n'aka onye na-edozi ahụ ka e wee nwee ike nyochaa ma gosipụta atụmatụ nri ga-eme ka onye ahụ nwee mkpa.

5. Otis

Oats bara ọgaranya na eriri na protein, nke na-enye satiety ma na-edozi eriri afọ. Tụkwasị na nke a, oriri ya na-enyekwa aka ịhazi glucose ọbara na ịchịkwa cholesterol dị elu, na-eme ka agụụ na-ewe ogologo oge ịbata.

Otu esi eri: Otis bụ nnọọ vasatail na ike ga-eri n'ụdị porridge ma ọ bụ tinye mkpụrụ osisi, vitamin, achicha na kuki.

6. Wheat bran

Branda ọka wit bara ezigbo ọgaranya na fiber, na-enwe 12.5 gram nke eriri maka gram 100 nke nri ọ bụla, ma nwee calorie ole na ole, enwere ike iji ya na-alụ ọgụ afọ ntachi, nyere aka ịchịkwa glucose ọbara na ịba ụba satiety.

Otu esi eri: Dị ka ọ na-anaghị agbanwe uto nri, enwere ike itinye ya na nkwadebe niile iji belata nsị nke abụba na eriri afọ. Muta otu esi eji oka oka.

7. Strawberry

Strawberry, na mgbakwunye inwe obere kalori, bara ọgaranya na fiber, na-enyere aka ịchịkwa ọkwa shuga shuga na ịbawanye mmetụta nke afọ ojuju, na-ebelata ọtụtụ calorie kwa ụbọchị a na-eri ma na-akwalite ọnwụ. O nwekwara ọgaranya na vitamin C, folate na ogige phenolic ndị ọzọ na-enye nsonaazụ antioxidant na mgbochi mkpali.

Otu esi eri: Mkpụrụ osisi a nwere ike iri ya dum ma ọ bụ ihe ọ juụ juụ, a pụkwara iji ya na nkwadebe nke ihe ọ juụ dụ detox iji meziwanye metabolism. Lelee ụfọdụ ihe ọ juiceụ juiceụ ihe ọ juiceụ dụ detox.

8. Nri tii

Green tii nwere ihe odide thermogenic, na-eme ngwa ngwa nke metabolism ma na-akwado oku nke oku. Nke a bụ n'ihi na ọ bara ọgaranya na caffeine, ihe na-akpali akpali nke na-enyere abụba abụba aka n'oge mmega ahụ. Na mgbakwunye, ọ bara ọgaranya na catechins, nke bụ ezigbo antioxidants na-enyere aka melite metabolism. Hụ uru ndị ọzọ nke akwụkwọ ndụ akwụkwọ ndụ tii.

Esi kwadebe: E kwesịrị ị teaụ tii na-acha akwụkwọ ndụ n'okpuru nduzi nke dọkịta ma ọ bụ onye na-edozi ahụ na iji kwadebe ya, tinye 1 ngaji nke ahịhịa na 1 iko mmiri na-agba agba, hapụ ya ka ọ kwụrụ maka ihe dịka 10 nkeji.

9. Flaxseed

Flaxseed bara ọgaranya na antioxidants na omega-3, ụdị abụba dị mma nke na-enyere aka ịchịkwa cholesterol ma belata mbufụt n’ahụ, na-eme ka usoro nhalata ibu. Na mgbakwunye, ọ bara ọgaranya na eriri ndị na-eme ka mgbaze dịkwuo elu ma na-eme ka afọ ojuju. Muta ihe banyere uru nke flaxseed.

Otu esi eri: Ihe kachasị mma bụ iji rie flaxseeds na-egwepịa ma ọ bụ n'ụdị ntụ ọka, a na-etinyekwa tablespoons 1 ma ọ bụ 2 na ọka, salads, ihe ọicesụicesụ na yoghurts. Enwere ike ịgbakwunye ya na nkwadebe achịcha, achịcha na achịcha.

10. Mkpụrụ osisi

Mkpụrụ osisi dị ka agwa, peas, lentil na chickpeas bụ isi iyi nke protein na eriri nri, nke na-eme ka afọ ojuju na ọgụ afọ ntachi.

Otu esi eri: Iri ngaji 4 kwa ụbọchị zuru oke iji nweta uru ya, ọkachasị mgbe ejiri ya na osikapa agba aja aja, ebe njikọta ahụ na-eweta protein dị elu.

Lelee ndụmọdụ ndị ọzọ sitere n'aka onye na-edozi ahụ iji lụso agụụ ọgụ n'oge nri: