Ntuziaka gị na atụmatụ nri nri mgbochi ọzịza

Ndinaya

• More gbasara mbufụt na ahụ
• Otu esi ejikwa yana kpachie mbufụt na-adịghị ala ala
• Nri kachasị njọ maka mbufụt
• Abụba Abụba
• Omega-6 polyunsaturated abụba abụba
• Carbs emebere
• Nke kacha mma Nri na-egbochi mkparị
• Nri bara ụba nke Antioxidant
• Abụba dị mma
• Omega-3 fatty acids
• Nri glycemic dị ala
• Atụmatụ nri mgbochi mkpali
• Atụmatụ nri mgbochi mgbochi mkpali maka nri ụtụtụ
• Ntụziaka atụmatụ nri mgbochi mkpali
• Usoro nri mgbochi mgbochi mkpali
• Ntuziaka nri mgbochi mgbochi mkpali maka nri abalị
• Atụmatụ nri na-egbochi mkparị maka ihe eji megharịa ọnụ
• Nyochaa maka

N'agbanyeghị ihe niile ọ na-enweta, mbufụt nwere ike ịbụ ihe dị mma. Chee echiche banyere ya: Mgbe ị na-agba ụkwụ gị ụkwụ ma ọ bụ na-ebute ọrịa, usoro ahụ ji alụso ọrịa ọgụ na-ebute mbufụt a iji wepụ ihe ọ bụla na-emerụ ahụ ma malite usoro ọgwụgwọ ahụ, nke mere na mpaghara ndị ahụ metụtara ga-aza aza, gbanwee uhie, ma ọ bụ na-ekpo ọkụ ma na-egbu mgbu. Wintana Kiros, R.D.N., L.D.N., onye nchoputa nke Reset Lifestyle na-ekwu, sị: "Mbufụt na-echebe ma na-agwọ ahụ ahụ n'ezie.

Nsogbu na-eme mgbe nzaghachi mkpasu iwe anaghị agwọta mmerụ ahụ ma ọ bụ rapara n'akụkụ ogologo oge karịa ka ịchọrọ ya. Ụdị mbufụt a na -adịghị ala ala nwere ike imebi anụ ahụ ndị ọzọ nwere ahụike ka oge na -aga, dị ka akụkọ e bipụtara n'akwụkwọ akụkọ si dị Oncotarget. Ọ bụrụ na ọ gbataghị ahụ, mbufụt na-adịghị ala ala nwere ike ibute ọrịa obi, atherosclerosis (ihe nkedo n'elu mgbidi akwara), ụdị ọrịa shuga 2, na ọrịa ogbu na nkwonkwo, na-akọ. Oncotarget isiokwu. Ọrịa na-adịghị ala ala nwekwara ike ịkpata mmebi DNA nke nwere ike ibute ọrịa kansa, dịka National Cancer Institute si kwuo. N'ezie, ndị ọkachamara na-eme atụmatụ na ọrịa na-adịghị ala ala na mbufụt jikọtara pasent 15 nke ọrịa cancer mmadụ.

Ọ dabara nke ọma, enwere usoro ị nwere ike ime iji gbochie nnukwu mbufụt, nke nwere ebumnuche ya, ka ọ bụrụ mbufụt na-adịghị ala ala, nke nwere nsogbu ya. Ụlọ kichin gị bụ ebe dị mma ịmalite, ọkachasị site n'enyemaka nke atụmatụ nri mgbochi mkpali. Nke a bụ ihe ị kwesịrị ịma gbasara mbufụt yana otu esi alụso ya ọgụ.

More gbasara mbufụt na ahụ

Ahụ gị na-emepụta mbufụt dị ka ụzọ dị ngwa iji gwọọ ihe niile site na mpempe akwụkwọ ruo flu. N'ụzọ bụ isi, usoro ahụ ji alụso ọrịa ọgụ na-abawanye mgbasa ọbara na mpaghara merụrụ ahụ, na-akpali okpomọkụ ịlụ ọgụ ọrịa, ma na-eziga mkpụrụ ndụ ọbara ọcha na ogige ndị ọzọ iji gbochie nje na idozi sel ndị mebiri emebi. Mgbe ọ na -arụ ọrụ ahụ, mbufụt bụ ihe dị mma. (Ọ dị mma ịmara: mbufụt obere oge mgbatị ahụ bara uru.)

Mana mgbe ụfọdụ, usoro mkpali nwere ike bute ya na enweghị mmerụ ahụ, ma ọ bụ ọ nwere ike ọ gaghị akwụsị mgbe ọ kwesịrị. Ihe ọzọ bụ na ọ bụghị mgbe niile ka a na-amata ihe kpatara ya, dịka National Cancer Institute si kwuo. Otú ọ dị, n'ozuzu, enwere ike ibute mbufụt site na ọnọdụ dịka mgbu azụ na -adịghị ala ala; ọrịa autoimmune dị ka lupus; ọrịa na-aga n'ihu gụnyere ụkwara nta, nje, nje bacteria, allergies; na ọbụna ọrịa chịngọm. A na -ejikọkwa oke ibu na ihe ize ndụ nke mbufụt na -adịghị ala ala, ebe ọ na -abawanye ọnụ ọgụgụ nke cytokines (ihe ndị mkpụrụ ndụ na -alụso ọrịa ọgụ zoro ezo) na -ebute mbufụt. Ọnọdụ a na-ebelatakwa ọkwa nke adiponectin, homonụ nke mkpụrụ ndụ abụba wepụtara nke nwere ihe mgbochi mkpali, dịka ọmụmụ e bipụtara n'akwụkwọ akụkọ. Ebe nchekwa nke sayensị ahụike. (Mụtakwuo maka ihe kpatara ọnụọgụ ọrịa autoimmune ji na-arị elu.)

Nnwale ọbara nwere ike ikpughe ọkwa mbufụt nke ahụ gị ugbu a. Otu nhọrọ bụ nnwale protein c-reactive dị elu (hs-CRP). CRP bụ ihe dị n'ime ahụ nke na -ebuli elu n'oge mbufụt, na nnwale a nwere ike inye gị ụfọdụ echiche maka ihe egwu ọrịa obi gị n'ọdịnihu, dị ka nyocha Harvard. Ọ bụghị onye ọ bụla kwesịrị ka enyocha ya maka protein a, mana ị nwere ike jụọ dọkịta gị maka ịnwale ma ọ bụrụ na ị nwere akụkọ gbasara ezinụlọ nke ọrịa obi - ọkachasị ma ọ bụrụ na ị nwere ihe ndị ọzọ dị ize ndụ dịka cholesterol dị elu (karịa 200) ma ọ bụ ọbara mgbali elu. nrụgide (karịa 140/90). Ị nwekwara ike ịtụle ule CRP ma ọ bụrụ na ị nwere nguzogide insulin, ọrịa shuga, ma ọ bụ ọrịa autoimmune, ka Lisa M. Davis, Ph.D., onye ndụmọdụ nri na onye nyocha na Baltimore, Maryland kwuru.

Otu esi ejikwa yana kpachie mbufụt na-adịghị ala ala

Ime mgbanwe ole na ole na ụdị ndụ gị nwere ike inye aka gbochie mbufụt. Mgbanwe ole ma ole nwere ike nyere aka:

• Ibulata ibu. Nnyocha nke ọmụmụ 73 nke ndị "oke ibu na oke ibu" chọpụtara na oke ibu butere oke mbelata ọnụ ọgụgụ cytokines mkpali na plasma ọbara.
• Na -agagharị. Mgbe ị na -azụ ọzụzụ ike ma ọ bụ na -eme cardio, ị na -ekepụta obere anya mmiri n'ime mọzụlụ gị, nke na -ebute mbufụt iji gwọọ trauma ma mepụta eriri akwara siri ike, Joanne Donoghue, Ph.D., nke a gwara na mbụ. Ọdịdị. Ma mgbatị ahụ nakwa na-akpalite ngosipụta nke cytokines mgbochi mkpali abụọ na-enyere aka ịchịkwa mmeghachi ahụ mkpali nke ahụ mgbe ị mechara mebie ọsụsọ. Na mgbakwunye, a na -ejikọ mmega ahụ ugboro ugboro na obere cytokines mkpali na plasma ọbara, dị ka nyocha edepụtara na Physiology.
• Nweta ụra. A na -ejikọkwa nrụgide anụ ahụ na nke mmetụta uche na mwepụta nke cytokines na -afụ ụfụ, yana ndị nwere usoro ihi ụra na -adịghị anya nwere ike nwee mbufụt na -adịghị ala ala karịa ndị na -ehi ụra mgbe niile, dị ka akụkọ NIH si kwuo. (Njikọ: Otu esi ehi ụra nke ọma mgbe nchekasị na -emebi Zzz gị)
• Hazie nri gị. Iri nri ụfọdụ oge niile nwere ike ịkpalite mbufụt, ebe ndị ọzọ nwere ike igbochi ya, Kiros kwuru. Na ndetu ahụ, nke a bụ ihe ị kwesịrị (na ekwesịghị) ịgụnye n'ime atụmatụ nri mgbochi mkpali gị.

Nri kachasị njọ maka mbufụt

Ọ bụrụ na ị na-eche echiche ịnwale atụmatụ nri mgbochi mkpali maka otu ụbọchị ma ọ bụ ruo mgbe ebighị ebi, buru ndepụta a nke nri mkpasu iwe iji zere n'uche. N'ozuzu, a na -ahụ nri ndị a na nri mkpali dị ka ngwugwu, nri esiri esi, na ngwaahịa anụmanụ nwere abụba.

Abụba Abụba

Enweghi nkwekọrịta doro anya n'etiti ndị na -eme nchọpụta na ma abụba juru eju nwere njikọ na mbufụt, mana ọ bara uru ịkọwa. Nnyocha ụfọdụ na -egosi na ọdụdụ abụba juru eju na -abawanye mmepụta nke ndị ogbugbo mkpali (ndị ozi na -akwalite mmeghachi omume mkpasu iwe) ma na -ebute ngosipụta nke mkpụrụ ndụ ihe ọkụkụ, ebe nyocha ndị ọzọ nyocha nke nyocha sayensị na -atụ aro na ihe akaebe dị ugbu a na -ejikọ ọdụdụ abụba juru eju na mbufụt ka na -enweghị mgbagha. (FYI, nke a bụ ọdịiche dị n'etiti abụba "dị mma" na "ọjọọ".)

Kedu bụ Otú ọ dị, amara bụ na abụba juru eju - nke a na -ahụ na nri dị ka ọgịrịga ehi, soseji, ụfọdụ anụ esichara, na chiiz - nwere ike ịkpata nsogbu mgbe ọ riri oke. Abụba juru eju nwere ike ime ka cholesterol dịkwuo n'ọbara gị, nke na-ejikọta ya na ihe ndị ọzọ na-eme ka ihe ncheta na-ewuli elu n'ime akwara gị, dị ka Ụlọ Akwụkwọ Ọgwụ na United States si kwuo. Ebe ahụ na -ahụta ihe nrịba ama a dị ka ihe na -adịghị ahụkebe, a na -ewepụta mkpụrụ ndụ mkpali iji kpuchie ihe e dere ede wee kechie ya n'ọbara na -agbapụta. Ma ọ bụrụ na ihe ahụ e dere ede na-agbawa ma jikọta ya na ọbara, ọ nwere ike ịmalite mkpụkọ, nke nwere ike ibute nkụchi obi na ọrịa strok, dịka ụlọ akwụkwọ ahụike Harvard si kwuo.

Kedu ihe ọzọ, ọmụmụ ihe ọmụmụ izu asatọ na ndị nwere kọlestrọl dị elu gosiri na nri nwere kọlestrọl na abụba juru eju (naanị pasent 5 nke abụba nri sitere na abụba juru) jikọtara ya na ibelata mbufụt. TL; DR: Idobe oriri abụba juru gị afọ nwere ike ịdị mma maka obi gị yana ọkwa mbufụt.

Omega-6 polyunsaturated abụba abụba

A chọrọ omega-6 fatty acids iji nyere mkpụrụ ndụ aka ịrụ ọrụ nke ọma, mana mgbe ejiri ya gabiga ókè, acid nwere ike inwe mmetụta na-emerụ ahụ na sel dị n'obi na arịa ọbara, dị ka NLM si kwuo. Kedu ihe ọzọ, acid fatty ndị a nwere ike igbochi mmetụta mgbochi mkpali dị mma nke omega-3 fatty acids. Nsogbu a: ọka, soybean, sunflower, canola, nkwụ, na mmanụ safflower bụ isi mmalite nke omega-6, dị ka nnyocha e mere na Akwụkwọ akụkọ International nke Science Molecular. A na-ejikarị ihe ndị a eji esi nri ma hụ ya na nri ndị edoziri, yabụ ị nwere ike rie ọtụtụ omega-6 n'amaghị ama. (Njikọ: Ihe niile ịchọrọ ịma gbasara Omega-6s na Omega-3s)

Carbs emebere

Chee ahụ gị dịka ọkụ, ka Kiros kwuru. Carbohydrates a haziri ahazi na-eme dị ka akwụkwọ, ma mgbe ha banyere n'ọkụ gị, ha na-ere ọkụ n'ime sekọnd. Kiros na-ekwu, "Carbohydrates a haziri ahazi na-ebuli shuga dị n'ọbara, tụfuo insulin n'ime sistemụ gị iji jikwaa shuga, mgbe ahụ ha na-eme ka ị na-achọkwu carbs n'ihi na ike na-agwụ gị," Kiros na-ekwu. Ọ bụ okirikiri na-adịgide adịgide na-eme mgbe ị na-eri carbohydrates edozichara, ọ gbakwụnyere. (ICYDK, insulin bụ homonụ na -enyere aka ijikwa shuga ọbara ka enwere ike iji ya dị ka ume.)

Ọ bụrụ na ị na -ahụkarị mmụba dị ukwuu na shuga ọbara mgbe ị risịrị nri, ahụ gị ga -emepụta mkpụrụ ndụ radical n'efu (ụmụ irighiri ihe na -adịghị agbanwe agbanwe nke nwere ike wulite na sel ma mebie DNA, lipids, na protein) wee hapụ cytokines ndị ọzọ na -afụ ụfụ, Nnyocha e bipụtara na American Journal of Clinical Nutrition. Na nke a nwere ike inwe mmetụta ahụike siri ike. Nnyocha nke ihe fọrọ nke nta ka ọ bụrụ ụmụ nwanyị 1,500 chọpụtara na ndị nri ha nwere nke ukwuu nwere nri nwere ntụpọ glycemic dị elu, ma ọ bụ nri na -abawanye ọkwa glucose ọbara ngwa ngwa (chee: shuga, mmanya dị nro, achịcha ọcha, poteto, na osikapa ọcha), ihe fọrọ nke nta ka ọ bụrụ ugboro atọ. yikarịrị ka ọ ga -anwụ n'ọrịa mkpali karịa ụmụ nwanyị riri ọtụtụ nri nwere ntụpọ glycemic dị ala. (FTR, carbohydrates n'ezie nwere ọnọdụ na nri dị mma.)

Mgbe ndị a niile bekee nwere ike na -ebute mbufụt, ọ dị mkpa icheta na ịkwesighi izere nri mkpali kpamkpam. Protein, abụba dị mma, na eriri dị ka osisi na -eme ka ọkụ gị na -aga n'ihu, ma ọ bụrụ na ị kpachaara anya jikọta nri ndị ahụ na carb ndị a haziri, ọkwa shuga dị n'ọbara gị yikarịrị ka ọ ga -adịgide, Kiros kwuru. Ọ sịrị, "Ị ka nwere ike ịnụ ụtọ ha n'emeghị ka mbufụt ma ọ bụ gbasaa shuga dị n'ọbara gị." A sị ka e kwuwe, ọ bụrụ na ị na-eri nri mgbochi mkpali na echiche niile ma ọ bụ ihe ọ bụla, ọ ga-esiri gị ike ịrapara na ya, ọ na-akọwa.

Nke kacha mma Nri na-egbochi mkparị

OK, ị maara nri ndị na-akpasu iwe ị ga-ezere, mana kedu nri ị ga-agbakwunye na efere gị? Rụtụ aka na ndepụta nri mgbochi mkpali a. Nke ọ bụla n'ime nri ndị a-yana nri mgbochi mkpali a na-ahụ ha n'ime-ga-enyere aka gbochie nnukwu nsogbu ahụike nke mbufụt na-adịghị ala ala.

Nri bara ụba nke Antioxidant

ICYDK, antioxidants bụ ogige ndị na-enyere aka ịlụ ọgụ megide free radicals nke nwere ike ime ka mmebi cell, na n'ikpeazụ, mbufụt, dị ka Harvard School of Public Health si kwuo. Kpọmkwem, antioxidants dị ka vitamin A, C, na E na phytonutrients dị ka carotenoids (nke a na-achọta na oroma na akwụkwọ nri edo edo dị ka karọt na poteto dị ụtọ) na flavonoids (dị na mkpụrụ osisi na-acha ọbara ọbara na-acha odo odo dị ka apụl, tomato, na mkpụrụ vaịn) niile na-enyere aka gbanyụọ mbufụt ọkụ, Kiros kwuru. Na ekele, ị nwere ike ịhụ ha n'ọtụtụ mkpụrụ osisi na akwụkwọ nri, gụnyere akwụkwọ ndụ akwụkwọ ndụ, citrus, beri, ose mgbịrịgba, na ndị ọzọ. Ụfọdụ ihe na-esi ísì ụtọ na-etinyekwa antioxidants na-alụ ọgụ, gụnyere pawuda, curry, dil, oregano, ginger, na rosemary. Teas juputara na ha, gụnyere akwụkwọ ndụ akwụkwọ ndụ, nwa, ọcha na ụdị oolong, yabụ nweere onwe gị itinye mmanya n'ime atụmatụ nri nri mgbochi mkpali.

Abụba dị mma

N'adịghị ka abụba juru eju, nke nwere ike ibute mbadamba ihe ahụ ma nwee ike bute mbufụt, abụba monounsaturated na-enyere aka belata LDL cholesterol (ụdị "ọjọọ" nke nwere ike ịnakọta na akwara) ma nwee ike belata mbufụt, dị ka Mahadum Micronutrient Research University nke Oregon State si kwuo. . N'otu aka ahụ, abụba polyunsaturated nwekwara ike inye aka belata cholesterol LDL, nke dị mkpa ebe ọ bụ na nri cholesterol dị ala nwekwara ike belata nsị na ahụ, kwa OSU. Ị nwere ike ịchọta abụba ndị a dị mma maka gị na mmanụ oliv na avocados, yana walnuts, flaxseeds, na mkpụrụ osisi chia, nke niile nwere abụba ndị a dị mma na omega-3 iji mee ka mbufụt dị mfe, ka Kiros na-ekwu.

Omega-3 fatty acids

Omega-3 fatty acids, ụdị abụba polyunsaturated, na-enyere aka iwulite mkpụrụ ndụ ụbụrụ, mee ka obi dị gị mma, ma nwee mmetụta mgbochi mkpali, ka Kiros na-ekwu. Nnyocha na-egosikwa na ejikọtala oriri dị elu nke omega-3 fatty acids na mbelata biomarkers nke mbufụt, dị ka nchọpụta sitere na Oregon State University (OSU). Iji hụ na ị nwetara omega-3s na nri gị, nosh na mkpụrụ chia, walnuts, oporo na azụ asa, dịka NIH siri kwuo. Isi mmalite omega-3 kacha amasị Kiros maka atụmatụ nri nri mkpali: flax na mkpụrụ osisi hemp, sardines, salmon, na mackerel.

Nri glycemic dị ala

Cheta, inwe ọbara shuga dị elu nwere ike ibute mbufụt sitere na radicals n'efu na cytokines mkpali ahụ gị na -emepụta na nzaghachi. Ọ bụ ya mere nri ibu glycemic dị elu (usoro nri nke hiwere isi na nri nwere nnukwu ike iweli shuga ọbara) nwere ike ịkpalite mbufụt, dịka nyocha sitere na OSU. N'ezie, ọ nwere ike isiri gị ike ịghọta ụdị nri na -agaghị abawanye shuga ọbara gị na -enweghị nyocha Google. Ụzọ kachasị mfe iji mara ma nri nwere ibu glycemic dị elu ma ọ bụ dị ala: ọ bụ ọdịnaya eriri. Kiros na-ekwu, "Nri dị ala-glycemic na-enwekarị ọdịnaya nke eriri, yabụ achọrọ m ka ndị mmadụ chee echiche banyere nri nwere ọtụtụ eriri, dị ka akwụkwọ nri cruciferous dị ka broccoli, kọlịflawa, Brussels pulitere," ka Kiros na-ekwu.

Atụmatụ nri mgbochi mkpali

Kedu otu ị ga-esi tinye nri mgbochi mkpali na efere gị? Lelee ntuziaka mgbochi mkpali ndị a maka nri ụtụtụ, nri ehihie, nri abalị, na obere nri niile dị n'etiti. Rịba ama, a gaghị ahụ atụmatụ nri mgbochi mkpali a dị ka menu iji soro T ogologo izu niile, kama ọ bụ ihe atụ nke ihe atụmatụ nri mgbochi mkpali kwa ụbọchị nwere ike ịdị ka.

Atụmatụ nri mgbochi mgbochi mkpali maka nri ụtụtụ

• 1 iko oatmeal na mmiri ara ehi warara: Oatmeal nwere flavonoids na enweghị abụba juru eju.
• 2 tablespoons nke mịrị amị na 1/2 iko blueberries: Mkpụrụ vaịn na bred bụ isi mmalite nke antioxidants.
• 1 tablespoon nke walnuts: Walnuts bara ụba na omega-3 fatty acids.
• 1 iko tii tii: Green tii bara ọgaranya na polyphenols antioxidant mana ejikọtaghị ya na mmụba dị ukwuu dịka ị ga-ahụ na ị drinkingụ kọfị na-adịchaghị oke.
• 1/4 nke ube oyibo na toast wheat niile: Ube oyibo nwere abụba monounsaturated anti-inflammatory na omega-3s.
• Otu smoothie beri jụrụ oyi nke nwere mkpụrụ osisi 2 nke mkpụrụ osisi chia: Mkpụrụ osisi na-enye antioxidants, ebe mkpụrụ chia na-enye omega-3 na abụba dị mma.

Ntụziaka atụmatụ nri mgbochi mkpali

• 3 ounces nke toki: Turkey na -enye protein ma nwee naanị 3g nke abụba juru eju (naanị 6.75 % nke nkwado USDA akwadoro kwa ụbọchị maka oriri oke abụba).
• 100 % achịcha ọka wit dum, letus akwụkwọ ndụ akwụkwọ ndụ, tomato iji mepụta sanwichi: Tomato, letus, na achịcha ọka zuru oke nwere lycopene antioxidants, anthocyanins, na lignans n'otu n'otu.
• 1 teaspoon Mayonezi.
• 6 ounces nke ihe ọ percentụ fruitụ mkpụrụ osisi pasent 100: Ihe ọ juiceụruitụ mkpụrụ osisi na -enye antioxidants.

Usoro nri mgbochi mgbochi mkpali

• 2 tablespoons agwakọta akụ: Mkpụrụ bara ụba na abụba akpọrọ akpọrọ.
• 3/4 iko mkpụrụ vaịn: Mkpụrụ vaịn nwere anthocyanins, ụdị antioxidant.
• 1 iko yogot Greek: Yogọt Greek na-enye isi iyi nke probiotics, nke nwere ike iweghachi nguzozi nke nje bacteria na eriri afọ gị. (Mgbe ọ kwụsịrị, nje bacteria na-ezigara usoro ahụ ji alụso ọrịa ọgụ iji mepụta mbufụt.)
• 1/3 iko ọhụrụ tomato: Berry na-enye antioxidants na eriri nri a na-egbochi mkpali.

Ntuziaka nri mgbochi mgbochi mkpali maka nri abalị

• Akara atọ nke salmon anụ ọhịa esiri efesa na oregano: Salmon bụ isi iyi nke omega-3, na oregano nwere antioxidants. (Salmon's also super-speedy to prep. Nke a bụ ụzọ ise isi esi salmon n'ihe na-erughị nkeji iri na ise.)
• 1/2 iko osikapa agba aja aja: Osikapa Brown dị elu na lignans.
• Ube asparagus a na-eku ume nke mmanụ oliv fesaraAsparagus nwere antioxidants dị iche iche, mmanụ oliv na-enye abụba monounsaturated.
• Salad ji akwụkwọ nri akwụkwọ nri 1 1/2, mkpụrụ ose na -acha ọbara ọbara, yabasị ọbara ọbara, 2 cubes ube oyibo: Ose uhie, yabasị, na akwụkwọ nri nwere antioxidants (nke ikpeazụ nwekwara obere omega-3s), ube oyibo na-enyekwa abụba abụba.
• Uwe eji mee 1/2 tablespoon mmanụ oliv na 1 teaspoon mmanya: Mmanụ oliv bụ isi iyi nke abụba monounsaturated na-egbochi mkpali.
• 6 ounces mmanya na -acha ọbara ọbara: Mmanya nwere polyphenols.
• Burger tuna arụrụ n'ụlọ, agwakọta ya na ose mgbịrịgba na scallions: Tuna nwere omega-3 fatty acids na-egbochi mkpali, ebe akwụkwọ agbakwunyere na-enye nkwalite nke antioxidants.
• Otu akụkụ nke akwụkwọ nri na-adịghị egbu egbu, dị ka broccoli, kọlịflawa, kale, skwọsh, ma ọ bụ olu: Akwụkwọ nri ndị a na-abụghị starchy bụ nri nwere obere GI, na-enyere aka mee ka shuga dị n'ọbara kwụsie ike.

Atụmatụ nri na-egbochi mkparị maka ihe eji megharịa ọnụ

• 1 iko mkpụrụ osisi peach ọhụrụ, fesa ya na cinnamon: Peach nwere carotenoids na flavonoids, ebe pawuda na -akwakọba polyphenols.
• Pudding mkpụrụ chia abalị, nke ejiri iko 1/4 nke mkpụrụ osisi chia mee, 1 iko mmiri mmiri (dị ka mmiri ara ehi ma ọ bụ ihe ọṅụṅụ nke osisi): Mkpụrụ osisi chia na-anya isi 11g nke eriri kwa tablespoons abụọ ma bụrụ ihe ọkụkụ kasị baa ọgaranya nke omega-3 fatty acids.
• Mkpụrụ ọhụrụ ị ga-etinye n'elu pudding: Mkpụrụ osisi agbakwunyere na pudding mkpụrụ chia na -enye isi mmalite nke antioxidants.

Nyochaa maka