Odee: Frank Hunt
OfbọChị Okike: 18 Imaachi 2021
DatebọChị Mmelite: 2 Novemba 2024
Anonim
Yoga for beginners at home. Healthy and flexible body in 40 minutes
Vidio: Yoga for beginners at home. Healthy and flexible body in 40 minutes

Ndinaya

Kabeeji bụ osisi a na-eri eri nke ezinụlọ Brassicaceae, yana broccoli na kọlịflawa. Akwụkwọ nri a na-enye ahụmịhe dị iche iche na ahụ, dị ka vitamin C na A na mineral dị ka potassium, calcium na iron, na-enye ọtụtụ ahụ ike.

Nke a bụ akwukwo nri dị iche iche, enwere ike iri ya ọhụụ, sie ma ọ bụ na juices, dịka ọmụmaatụ. Enwere ike ịchọta kabeeji na nnukwu ụlọ ahịa, na agba dị iche iche, dị ka akwụkwọ ndụ akwụkwọ ndụ, odo odo, ọcha na ọbara ọbara, ya na akwụkwọ ya dị larịị ma ọ bụ nke na-adịghị ọcha.

Kabeeji nwere ọtụtụ uru ahụike, dị ka:

  1. Mma usoro ahụ ji alụso ọrịa ọgụ, n’ihi na ọ bara ọgaranya na vitamin ndị dị mgbagwoju anya C na B, bụ́ ndị na-enye aka ime ka ahụ́ gbasie ike;
  2. Na-ebelata ọzịza na ahụn'ihi na ọ bara ọgaranya na polyphenols, antioxidants, nke nwere ike inye aka igbochi ọrịa obi, eriri afọ iwe ma ọ bụ ọrịa ogbu na nkwonkwo;
  3. Ike obere kalori, ịbụ nhọrọ kachasị mma nke nwere ike ịgụnye na nri iji belata ibu;
  4. Na-edozi eriri afọ ma na-edozi ahịhịa afọ, n’ihi na o jupụtara n’ihe ndị e kere eke, bụ́ ndị na-eme ka eriri afọ laa;
  5. Na-enye aka na ọkpụkpụ na ezé dị mma, n'ihi ihe mejupụtara ya na calcium na phosphorus;
  6. Na-egbochi ịka nkán'ihi na ọ bara ọgaranya na antioxidants na vitamin C, nke na-enyere aka ichebe akpụkpọ ahụ site na mmebi oxidative na mgbakwunye, vitamin C nwere mmasị na nhazi nke collagen, nke na-enyere aka ịnọgide na-enwe ahụike anụ ahụ;
  7. Na-enye aka na mgbochi ọrịa kansa, ebe ọ bụ na ọ bara ọgaranya na chlorophyll, glucosinolates, polyphenols na vitamin, nke na-arụ ọrụ nchebe megide carcinogens;
  8. Na-ebelata njigide mmirin'ihi na ọ bara ọgaranya na mmiri, na-akpali akpali mkpochapụ nke mmamịrị, na-ebelata ọzịza;
  9. Na-enyere aka belata ọkwa cholesterol, maka ịba ọgaranya na eriri na phytosterols nke na-enyere aka belata ogo nke cholesterol ọjọọ na ọbara;
  10. Na-enyere aka ichebe imeju, na-eme ka ọ rụọ ọrụ nke ọma ma wepụ ihe ndị na-egbu egbu n’ahụ;
  11. Na-enyere aka igbochi na ịgwọ anaemia, n'ihi ọdịnaya ya nke iron na vitamin C, nke na-akwado absorption nke ígwè site na akwụkwọ nri;
  12. Na-enye aka na nhazi ọbara mgbali elu, n'ihi na ọ bara ọgaranya na potassium, ịnweta nke na-enyere aka iwepụ sodium dị ukwuu n'ahụ.

Na mgbakwunye, kale nwekwara folic acid, nke bụ vitamin dị mkpa maka ịtụrụ ime, ebe ọ na-akwado mmepe nke ụmị ọkpụkpụ nwa ebu n'afọ n'oge izu mbụ nke afọ ime.


Tebụl na-edozi ahụ

Tebụl na-esonụ na-egosi ozi gbasara nri nke kale na esi nri:

Edozi ụkpụrụ nke kabeeji:Raw ọzọBraised kabeeji
Ike28 kcal23 kcal
Ndi na-edozi1.4 g1.7 g
Abụba0,4 g0,4 g
Carbohydrates3.5 g2.2 g
Eriri nriGriki g1.7 g
Mmiri91.8 g93.5 g
Kalsiyal50 mg

45 mg

Igwe38 mg32 mg
.Gwè0,6 mg0,4 mg
Sodium7 mg100 mg
Potassium240 mg110 mg
Magnesium6 mg5 mg
Vitamin C40 mg76.9 mg
Vitamin A7 mgg6 mg
Vitamin B10,12 mg0,07 mg
Vitamin B20,01 mg0,07 mg
Vitamin B30,3 mg0,2 mg
vitamin B60,18 mg0,11 mg
Vitamin B934 mg16 mgg

Ezi ntụziaka na kabeeji

1. Kabeeji ihe ọ juiceụ withụ na oroma

Nri kabeeji na ihe ọ orangeụ orangeụ oroma bụ nhọrọ magburu onwe ya iji dozie ahụ, na-emeziwanye ọrụ nke eriri afọ. Iji kwadebe ihe ọ juiceụ juiceụ a ọ dị mkpa:


Efrata

  • 1 iko squeezed ihe ọ juiceụ orangeụ oroma;
  • 3 kale akwụkwọ.

Nkwadebe mode

Sichaa akwụkwọ kabeeji nke ọma ma tinye ya na blender, tinyere ihe ọ orangeụ orangeụ oroma. Mgbe ahụ, ọ dị gị mkpa ịkụ ihe ọ theụ wellụ nke ọma ma ọ bụrụ na ọ dị mkpa ị nwere ike itinye mmiri ma ọ bụ obere mmanụ a honeyụ iji mee ya ụtọ.

Ihe ọ juiceụ juiceụ ọzọ magburu onwe ya nke enwere ike ịkwadebe ya na kale bụ ihe ọ juiceụ juiceụ Kale na lemon na sugar. Hụ otu esi akwadebe ihe ọ juiceụ juiceụ a iji mee ka ọ dị ọhụrụ.

2. ofe ofe

Kabeeji, mgbe ejikọtara ya na ihe ndị kwesịrị ekwesị, enwere ike iji ya kwadebe ofe detox mara mma, nke ga - enyere gị aka ịkwụsị ibu, chịkwaa ọbara mgbali elu na igbochi afọ ntachi. Iji kwadebe ofe dị ụtọ na kabeeji ịchọrọ:

Efrata

  • 1 kabeeji;
  • 2 tomato;
  • 1 leek;
  • 1 ose mgbịrịgba;
  • pasili;
  • celery;
  • 1 zukini na bee;
  • 1 yabasị;
  • 1 Ohere.

Nkwadebe mode


Iji kwadebe ofe a, dị nnọọ sachaa gbue ihe niile e ji esi nri ma gbakwunye pan na mmiri esi mmiri. A ga-esi nri n’ọkụ dị obere iji sie ofe ahụ.

Ọ bụrụ na onye ahụ enweghị mmasị ma ọ bụ nwee nsogbu ịra ofe na-enweghị poteto, ịnwere ike ịnwa ịgbakwunye mkpụrụ apụl 2 iberibe na ofe, nke na-abụghị inye nnukwu ekpomeekpo, ga-enyekwa agbanwe agbanwe. Hụ usoro a iji kwadebe ofe a na-atọ ụtọ, na-ele vidiyo nke onye na-edozi ahụ:

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