Uru 8 nke pọọpọ na otu esi eri
Ndinaya
- Ekwukwa n'akwụkwọ banyere Papaya
- Otu esi eri
- 1. Ntụziaka maka pọọpọ na granola
- 2. Papaya muffin
- Nkwekọrịta
Pọọpọ bụ mkpụrụ osisi na-atọ ụtọ ma dịkwa mma, juputara na eriri na nri ndị dị ka lycopene na vitamin A, E na C, nke na-arụ ọrụ dị ka antioxidants siri ike, na-eweta ọtụtụ uru ahụ ike.
Na mgbakwunye na mkpụrụ osisi ahụ, ọ ga-ekwe omume iri akwụkwọ pọọpọ ma ọ bụ n'ụdị tii, ebe ha bara ọgaranya na polyphenolic ogige, saponins na anthocyanins nwere ihe antioxidant. Mkpụrụ ya na-edozi ahụ nke ukwuu ma nwee ike iri ya, na mgbakwunye, ụfọdụ ọmụmụ na-egosi na ọ nwere ike ịnwe mmetụta antihelmintic, na-enyere aka iwepu nje ndị na-agba ume.
Isi uru enwere ike inweta site na pọọpọ oriri mgbe niile bụ:
- Mee ka eriri afọ dịkwuo mma, n'ihi na ha bara ọgaranya na eriri na mmiri nke na-agba ume ma na-amụba oke nsị, na-eme ka ọpụpụ ya na-enyere aka ịlụ ọgụ afọ ntachi;
- Kwado mgbazen'ihi na o nwere papain, enzyme nke na-enye aka ịgbari protein nke anụ;
- Nọgide na-ahụ ụzọ nke ọman'ihi na ọ bara ọgaranya na vitamin A, ihe na-edozi ahụ nke na-enyere aka igbochi ìsì n'abalị na igbu oge nke nsogbu ọhụụ;
- Mee ka usoro ahụ ji alụso ọrịa ọgụ sie ike, n’ihi na o nwere ezigbo vitamin C, A na E, bụ́ ndị na-akwado mmụba nke nchebe ahụ;
- Na-enyere aka n'ịrụ ọrụ nke usoro ụjọ ahụ, dị ka o nwere vitamin B na E, nke pụrụ igbochi ọrịa ndị dị ka Alzheimer;
- Na-enyere aka na ọnwụ ọnwụn'ihi na o nwere obere kalori ma baa ọgaranya na eriri, nke na-eme ka enwe mmetụta nke afọ ojuju;
- Na-egbochi ịka nká, n'ihi na o nwere beta-carotenes nke na-arụ ọrụ antioxidant ma gbochie mmebi nke na-akpata free radicals na akpụkpọ. Na mgbakwunye, ọnụnọ nke vitamin E, C na A na-eme ka anụ ahụ sie ike ma na-eme ka ọgwụgwọ ya dịkwuo mma;
- Ọ nwere ike inye aka wepu nsị na imeju n'ihi ọrụ antioxidant ya.
Na mgbakwunye, n'ihi ọrụ antioxidant ya na eriri ya, ọ nwere ike igbochi mbido ọrịa ndị ọzọ na-adịghị ala ala, dịka ọrịa kansa, ọrịa shuga na nsogbu obi.
Ekwukwa n'akwụkwọ banyere Papaya
Isiokwu na-esonụ na-egosi ekwukwa n'akwụkwọ ozi 100 g nke pọọpọ:
Akụkụ | 100 g pọọpọ |
Ike | 45 kcal |
Carbohydrates | 9.1 g |
Protein | 0,6 g |
Abụba | 0,1 g |
Fibers | Gụọ 2.3 |
Magnesium | 22,1 mg |
Potassium | 126 mg |
Vitamin A | 135 mgg |
Carotenes | 810 mcg |
Lycopene | 1,82 mg |
Vitamin E | 1.5 mg |
Vitamin B1 | 0,03 mg |
Vitamin B2 | 0,04 mg |
Vitamin B3 | 0,3 mg |
Latefụ | 37 mcg |
Vitamin C | 68 mg |
Kalsiyal | 21 mg |
Igwe | 16 mg |
Magnesium | 24 mg |
.Gwè | 0,4 mg |
Selenium | 0,6 mcg |
Ugwu | 6.1 mg |
Ọ dị mkpa ikwu na iji nweta uru niile a kpọtụrụ aha n'elu, pọọpọ ga-eri ya yana usoro nri kwesịrị ekwesị na ahụike.
Otu esi eri
Pọọpọ nwere ike iri ya ọhụrụ, dehydrated ma ọ bụ n'ụdị ihe ọ juụ juụ, vitamin na salad mkpụrụ osisi, ọbụnakwa nwee ike ịnye ya obere obere maka ụmụ ọhụrụ iji melite afọ ntachi.
Ego a tụrụ aro bụ iberi pọọpọ 1 n'ụbọchị, nke ruru ihe dị ka gram 240. Anzọ magburu onwe ya iji chekwaa pọọpọ bụ site na oyi obere akụkụ, ma si otú a nwee ike iji kwadebe ihe ọicesụ juụ na vitamin.
1. Ntụziaka maka pọọpọ na granola
Enwere ike iji uzomme nri a maka nri ụtụtụ ma ọ bụ nri ehihie, bụrụ ezigbo nhọrọ iji nyere aka rụọ ọrụ nsia.
Efrata:
- 1/2 pọọpọ;
- 4 tablespoons nke granola;
- 4 tablespoons nke larịị yogọt;
- 2 tablespoons nke obi chiiz.
Nkwadebe mode:
N'ime efere, tinye yogọt nkịtị na isi. Mgbe ahụ tinye ọkara pọọpọ, na-ekpuchi 2 tablespoons nke granola. Gbakwunye chiiz n'elu, ihe ndị ọzọ nke pọọpọ ahụ na, n'ikpeazụ, nke ọzọ, tablespoons abụọ nke granola. Na-arụ ọrụ oyi.
2. Papaya muffin
Muffin ndị a bụ nhọrọ dị mma maka iji pọọpọ n'ụzọ dị egwu ma dịkwa ụtọ, nke nwekwara ike ịbụ nri ụmụaka.
Efrata:
- 1/2 pọọpọ anuahade;
- 1/4 iko mmiri ara ehi;
- 1 ngaji nke gbazee butter;
- 1 akwa;
- 1 ngaji nke vanilla kachasi mkpa;
- 1 iko ọka wit ma ọ bụ oatmeal na mma flakes;
- 2 tablespoons nke demerara shuga;
- 1 teaspoon nke ntụ ịme achịcha;
- 1/2 teaspoon nke mmiri soda.
Nkwadebe mode:
Kpochapu oku na 180 Celsius ma dozie muffin pans.
Na efere, gwakọta ọka wit ma ọ bụ oat ntụ ọka, shuga, yist na soda. Na efere ọzọ, tinye pọọpọ ahụ ghere eghe, bọta gbazee, akwa, mmiri ara ehi na vanilla, na-agwakọta ihe niile.
Tinye mmiri a na ntụ ọka ntụ ọka, jiri nwayọọ gwakọta ya na ngaji ma ọ bụ ndụdụ. Debe ngwakọta na ihe ndị a na-ete mmanụ na ime ihe dị ka nkeji 20 ma ọ bụ ruo mgbe ọlaedo, na oven preheated to 180ºC.
Nkwekọrịta
Womenmụ nwanyị dị ime kwesịrị izere pọọpọ Green, dịka ụfọdụ ọmụmụ ụmụ anụmanụ si egosi na enwere ihe akpọrọ latex nke nwere ike ibute mgbatị nke akpanwa. Agbanyeghị, ọ dị mkpa ịmụtakwu ihe iji gosipụta mmetụta a.