Nri 27 Nke Nwere Ike Inye Gi Ike

Ndinaya

• 1. Unere
• 2. Azụbara abụba
• 3. Osikapa
• 4. potatoestọ nduku
• 5. Kọfị
• 6. Akwa
• 7. Apụl
• 8. Mmiri
• Ndozi nri: ike ọgwụgwụ
• 9. Ọchịchịrị gbara ọchịchịrị
• 10. Yerba maté
• 11. Goji mkpụrụ osisi
• 12. Quinoa
• 13. Oatmeal
• 14. Yogọt
• 15. Hummus
• 16. Edamame
• 17. Ogwe aka
• 18. Avocados
• 19. Oroma
• 20. Strawberries
• 21. Mkpụrụ
• 22. Agwa agwa
• 23. A teaụ tii
• 24. Mkpụrụ
• 25. Ọkwụrụ
• 26. Akwukwo akwukwo akwukwo ndu
• 27. Bụrụ
• Isi okwu

Ọtụtụ ndị na-enwe ike ọgwụgwụ ma ọ bụ na-adaba na ụfọdụ oge n'ụbọchị. Enweghị ume nwere ike imetụta ihe omume gị kwa ụbọchị ma mee ka ị ghara ịmị mkpụrụ.

Ikekwe ọ bụghị ihe mgbagwoju anya, ụdị nri na ụdị nri ị na-eri na-arụ ọrụ dị mkpa iji chọpụta ogo ike gị n'ụbọchị.

Ọ bụ ezie na ihe oriri niile na-enye gị ike, ụfọdụ nri nwere nri ndị nwere ike inye aka mee ka ike gị dị ike ma nọgide na-adị njikere ma lekwasị anya ụbọchị niile.

Nke a bụ ndepụta nke nri iri abụọ na asaa egosipụtara iji nyere aka kwalite ogo ume.

1. Unere

Unere nwere ike ịbụ otu n’ime nri kacha mma maka ike. Ha bụ ezigbo isi iyi nke carbs dị mgbagwoju anya, potassium, na vitamin B6, ha niile nwere ike inye aka mee ka ike gị dị elu ().

2. Azụbara abụba

Azụ nwere abụba dị ka salmọn na tuna bụ ezigbo ihe na-enye protein, fatty acids, na vitamin B, na-eme ka ha bụrụ ezigbo nri iji tinye na nri gị.

Ijekọ salmọn ma ọ bụ tuna na-enye gị nri a na-atụ aro kwa ụbọchị nke omega-3 fatty acids na vitamin B12 ().

Omega-3 abụba abụba egosila iji belata mbufụt, nke bụ ihe na-akpatakarị ike ọgwụgwụ ().

N'ezie, nnyocha ụfọdụ kpebiri na ị takingụ ihe mgbakwunye omega-3 nwere ike belata ike ọgwụgwụ, ọkachasị na ndị ọrịa kansa na ndị na-agbake ọrịa kansa ().

Ọzọkwa, vitamin B12 ji folic acid rụọ ọrụ iji mepụta mkpụrụ ndụ ọbara uhie ma nyere iron aka ịrụ ọrụ nke ọma na ahụ gị. Ọkwa kachasị mma nke sel ọbara uhie na iron nwere ike belata ike ọgwụgwụ ma nwekwuo ume ().

3. Osikapa

Osikapa bụ nri na-edozi ahụ. E jiri ya tụnyere osikapa na-acha ọcha, ọ na-adịchaghị edozi ma na-ejigide uru nri na-edozi ahụ n’ụdị eriri, vitamin, na mineral.

Otu ọkara iko (50 grams) nke osikapa agba aja aja nwere gram 2 nke eriri ma nye nnukwu akụkụ nke oriri gị kwa ụbọchị (RDI) nke manganese, mineral nke na-enyere enzymes aka ịkụda carbs na protein iji mepụta ume (,).

Na mgbakwunye, ekele maka eriri ya, osikapa agba aja aja nwere akara glycemic dị ala. Ya mere, ọ nwere ike inye aka ịhazi ọkwa shuga dị n'ọbara ma kwalite ọkwa ike na-adịgide adịgide kwa ụbọchị.

4. potatoestọ nduku

Ewezuga ịbụ onye na-atọ ụtọ, poteto ụtọ bụ isi iyi nke ike maka ndị na-achọ mgbakwunye agbamume.

Nri 1-gram (100-gram) nke poteto dị ụtọ nwere ike ibute ihe ruru gram 25 nke carbs dị mgbagwoju anya, eriri 3.1 gram, 25% nke RDI maka manganese, yana onye na-agbanye 564% nke RDI maka vitamin A (8) .

N'ihi eriri poteto dị ụtọ na ọdịnaya carb dị mgbagwoju anya, ahụ gị na-agbaze ha nwayọ, nke na-enye gị ume na-adịgide adịgide ().

5. Kọfị

Kọfị nwere ike ịbụ nri mbụ ị ga - eche ị ga - eri mgbe ị na - achọ mmụba ike.

Ọ bara ọgaranya na caffeine, nke nwere ike ịfefe n'ọbara gị ngwa ngwa n'ime ụbụrụ gị ma gbochie ọrụ nke adenosine, neurotransmitter nke na-egbochi usoro ụjọ nke etiti ().

N'ihi ya, mmepụta nke epinephrine - hormone nke na-akpali ahụ na ụbụrụ - na-abawanye.

Ọ bụ ezie na kọfị na-enye calorie abụọ kwa iko, mmetụta ya na-akpali akpali nwere ike ime ka ị nwee nchekwube ma lekwasị anya.

A naghị atụ aro ka ị 400ụọ ihe karịrị 400 mg nke caffeine, ma ọ bụ ihe dị ka iko kọfị 4, kwa ụbọchị.

6. Akwa

Àkwá abụghị nanị nri na-enye afọ ojuju dị ukwuu kamakwa juputara na ike nke nwere ike inye aka mee ka ụbọchị gị sie ike.

Ha jupụtara na protein, nke nwere ike inye gị ike na-adịgide adịgide nke ume.

Na mgbakwunye, leucine bụ amino acid kachasị na akwa, ọ makwaara na ọ na-akpali ike mmepụta n'ọtụtụ ụzọ (11).

Leucine nwere ike inyere mkpụrụ ndụ aka na-etinyekwu shuga shuga, na-akpali mmepụta nke ume na sel, ma nwekwa mbibi nke abụba iji mepụta ume ().

Ọzọkwa, àkwá bara ọgaranya na vitamin B. Vitamin ndị a na-enyere enzymes aka ịrụ ọrụ ha n'ime ịgbari nri maka ike ().

7. Apụl

Apụl bụ otu n'ime mkpụrụ osisi kachasị ewu ewu n'ụwa, ha bụkwa ezigbo isi iyi nke carbs na fiber.

Otu apụl dị ọkara (100 gram) nwere ihe dị ka gram 14 nke carbs, gram 10 nke shuga, na ihe ruru gram 2.1 nke eriri ().

N'ihi ọdịnaya bara ọgaranya nke sugars na faiba, apụl nwere ike inye nwayọ nwayọ ma kwado ya ().

Ọzọkwa, apụl nwere ọdịnaya dị na antioxidant dị elu. Nnyocha egosiwo na antioxidants nwere ike ime ka mgbaze nke carbs belata, n'ihi ya, ha na-ahapụ ike karịa ogologo oge (15).

N'ikpeazụ, a na-atụ aro ka ị rie apụl dum iji rite uru nke eriri na akpụkpọ ahụ ha.

8. Mmiri

Mmiri bụ ihe dị mkpa maka ndụ. Ọ na-etinye aka n'ọtụtụ ọrụ cellular, gụnyere mmepụta ume (16).

Drinkingụchaghị mmiri nke ọma nwere ike ibute akpịrị ịkpọ nkụ, nke nwere ike ime ka ọrụ mmadụ belata, na-eme ka ịda mba na ike ọgwụgwụ ().

Kingụ mmiri nwere ike inye gị ume ma nyere gị aka ịlụso ike ọgwụgwụ ọgụ.

You nwere ike izere akpịrị ịkpọ nkụ site na ị drinkingụ mmiri ọ bụrụgodị na akpịrị anaghị akpọ gị nkụ. Gbalịa ị drinkụ mmiri mgbe niile n'ụbọchị.

Ndozi nri: ike ọgwụgwụ

9. Ọchịchịrị gbara ọchịchịrị

Ọchịchịrị chocolate nwere ọdịnaya koko dị elu karịa mgbe ọ bụla ma ọ bụ chocolate chocolate.

A gosiwo antioxidants dị na koko nwere ọtụtụ uru ahụ ike, dịka ịbawanye ọbara na ahụ gị dum ().

Mmetụta a na-enyere aka inyefe ụbụrụ na ụbụrụ na akwara, nke na-eme ka ọrụ ha ka mma. Nke a nwere ike inyere aka n'oge mmega ahụ ().

Ọzọkwa, mmụba nke nrugharị ọbara nke antioxidants na koko na-emepụta nwere ike inye aka belata ike ọgwụgwụ uche ma melite ọnọdụ ().

Ọchịchịrị chocolate nwekwara ihe na-akpali akpali, dị ka theobromine na caffeine, nke egosiri iji mee ka ikike echiche na ọnọdụ ().

10. Yerba maté

Yerba maté bụ ihe ọ drinkụ drinkụ nke e mere site na epupụta a mịrị amị nke ahịhịa dị na South America. Egosila na enwere ọtụtụ uru ahụike ().

Yerba maté nwere antioxidants na caffeine. Iko 8-ounce nwere ike inye ihe dịka 85 mg nke caffeine, nke yiri ego dị na obere kọfị kọfị ().

Caffeine dị na yerba maté na-akwalite mmepụta nke epinephrine hormone, nke na-eme ka ume dịkwuo elu. Agbanyeghị, n'adịghị ka ihe ndị ọzọ na-akpali akpali, yerba maté adịghị ka ọ na-emetụta ọbara mgbali ma ọ bụ obi obi ().

Nnyocha anụmanụ na-atụ aro na yerba maté nwere ike ime ka uche na ọnọdụ dịkwuo elu ().

11. Goji mkpụrụ osisi

Ejila mkpụrụ osisi Goji na ọgwụ ndị China kemgbe ọtụtụ narị afọ n'ihi ọtụtụ uru ha.

E wezụga na jupụtara na antioxidants, vitamin, na mineral, a maara na mkpụrụ osisi a bụ ezigbo isi iyi nke eriri ().

Nnyocha ekwuola na ihe ọ juiceụ juiceụ goji berry nwere ike inye nchedo antioxidant ().

Ọzọkwa, goji mkpụrụ osisi bara ụba na eriri. Nri 1-ounce (gram 28) na-enye 2 gram nke eriri. Nke a nwere ike inye aka belata mgbaze ma hapụ ike nwayọ nwayọ (,).

Mkpụrụ osisi Goji dị mfe ịnweta yogọt, smoothies, ngwaahịa achicha, na sauces. Ma ọ bụ ị pụrụ nanị iri ha raw.

12. Quinoa

Quinoa bụ mkpụrụ na-ewu ewu maka nnukwu protein, carb, na ọdịnaya fiber na-eri nri, yana ọtụtụ vitamin na mineral.

Ọ bụ ezie na nri a dị elu na carbs, ọ nwere ndepụta glycemic dị ala, nke na-egosi na carbs ya na-etinye nwayọ nwayọ ma nwee ike ịwepụta ike na-aga n'ihu ().

Na mgbakwunye, quinoa bara ọgaranya na manganese, magnesium, na folate (27).

13. Oatmeal

Oatmeal bu mkpuru oka oka di iche iche nke nwere ike inye gi ume na-adigide.

O nwere beta glucan, eriri na-edozi mmiri nke na-etolite gel mgbe ejikọtara ya na mmiri. Ọnụnọ nke gel a na usoro digestive na-egbu oge ime afọ na absorption nke glucose n'ime ọbara (,).

Ọzọkwa, oat jupụtara na vitamin na mineral nke na-enyere usoro mmepụta ume ume aka. Ndị a gụnyere vitamin B, iron, na manganese (,).

Nchikota ndia nile na eme ka oatmeal buru nri zuru oke maka ikwusi ike.

14. Yogọt

Yogọt bụ ezigbo nri iji mee ka ụbọchị gị dị mma.

Carbs dị na yogọt bụ n'ụdị shuga dị mfe, dịka lactose na galactose. Mgbe etinyere ya, shuga ndị a nwere ike inye ike iji mee ihe.

Ọzọkwa, yogọt juputara na protein, nke na-enyere aka belata mgbaze nke carbs, si otú a na-ebelata ịhapụ shuga n'ime ọbara ().

15. Hummus

A na-eji Humus mee chickpeas, mkpụrụ osisi sesame (tahini), mmanụ, na lemon. Ngwakọta nke ihe ndị a na-eme ka hummus bụrụ ezigbo isi ike ().

Okpukpo chickpeas dị na hummus bụ ezigbo isi iyi nke carbs na eriri dị mgbagwoju anya, nke ahụ gị nwere ike iji mee ka ike gwụ gị ().

Na mgbakwunye, mado mkpụrụ osisi sesame na mmanụ dị n’ime ala nwere abụba ndị siri ike. Ihe ndị a na-enye aka n'ibelata nsị nke carbs, nke na-enyere gị aka izere spikes shuga ọbara ().

Nwere ike ịnụ ụtọ hummus dị ka itinye maka nri maka ma ọ bụ yana nri ndị ọzọ, dị ka sandwiches ma ọ bụ salads.

16. Edamame

Agwa Edamame nwere ike ịbụ nri ghọrọ mụ na-eju afọ.

Ha dị obere na calorie mana ha na-enye nnukwu protein, carbs, na fiber. Naanị iko 1 nke agwa edamame nwere ike iburu gram 27 nke protein, gram 21 nke carbs, yana ihe dịka gram 12 nke eriri ().

Na mgbakwunye, ha nwere nnukwu vitamin na mineral, dịka folic acid na manganese, nke nwere ike inye aka ịbawanye ike n'ụzọ dị iche iche ().

Folic acid ji iron rụọ ọrụ iji kwalite ike ma lụ ọgụ ike ọgwụgwụ na anaemia, ebe manganese na-enyere aka ịmepụta ume site na mmebi nke carbs na protein (, 39).

N'ikpeazụ, agwa edamame nwere oke molybdenum, mineral nke na-arụ ọrụ dị ka ihe mkpali maka enzymes ma na-enyere aka na mmebi nke nri maka ike ().

17. Ogwe aka

E wezụga ịbụ isi iyi na-adịghị ala na protein, lentil bụ ezigbo ihe na-enye nri ma na-enyere aka ịkwalite ogo ume.

Lentil bụ legumes nke jupụtara na carbs na fiber. Otu iko lentil esiri esi na-enye ihe ruru gram 36 nke carbs na ihe dịka gram 14 nke eriri ().

Tụkwasị na nke a, lentil nwere ike ime ka ike gị dịkwuo elu site na imeju ụlọ ahịa folate, manganese, zinc, na iron. Nri ndị a na - enyere aka na mmepụta ume ike na mmebi nke ndị na - edozi ahụ maka ịhapụ ike ().

18. Avocados

N'ihi ekele niile ha bara uru na ahụ ike, a na-ewere avocados dị ka nri nri.

Dịka ọmụmaatụ, ha bara ụba na abụba ahụike, vitamin B, na eriri. Ihe dị ka 84% nke abụba ndị dị mma na avocados sitere na monounsaturated na polyunsaturated fatty acids (, 44).

Egosiputala abụba ndị a dị mma iji kwalite ezigbo abụba ọbara ma bulie nsị nke nri. Enwere ike ịchekwa ha n'ime ahụ ma jiri ya mee ihe dị ka isi ike (45).

Tụkwasị na nke ahụ, eriri dị na avocados bụ 80% nke ọdịnaya carb ha, nke nwere ike inyere aka ịnọgide na-enwe ọkwa ike ().

19. Oroma

Oranges ndị ama ama maka ọdịnaya vitamin C ha dị elu. Otu oroma nwere ike inye ihe dịka 106% nke RDI maka vitamin C ().

Ọzọkwa, oranges nwere ogige antioxidant nke nwere ike ichebe megide nrụgide oxidative ().

Nnyocha egosiwo na nrụgide oxidative nwere ike ịkwalite mmetụta nke ike ọgwụgwụ. Ya mere, nchedo antioxidant nke ogige na oroma nyere nwere ike inye aka belata ike ọgwụgwụ (,).

N'ezie, otu nnyocha gosiri na ụmụ nwanyị 13 riri nri oroma 17 (500 mL) nke ihe ọ orangeụ orangeụ oroma ma mee 1 awa nke ọzụzụ aerobic 3 ugboro kwa izu maka ọnwa 3 nwere mbelata ike ọgwụgwụ na mmezi ahụ ().

20. Strawberries

Strawberries bụ mkpụrụ osisi ọzọ na-enye ume na ume.

Ha nwere ike inye carbs, faiba na shuga nke nwere ike ime ka ike gị kwalite. Otu iko nke strawberries na-enye gram 13 nke carbs, gram 3 nke eriri, yana 100% nke RDI maka vitamin C ().

Na mgbakwunye na inye aka ịlụ ọgụ mbufụt, ndị antioxidants na strawberries nwere ike inye aka ịlụ ọgụ ike ọgwụgwụ ma nye gị ume (,,).

Strawberries na-atọ ụtọ n'ọtụtụ ntụziaka, dị ka smoothies, parfaits, ma ọ bụ salads.

21. Mkpụrụ

Mkpụrụ, dị ka mkpụrụ osisi chia, flax osisi, na mkpụrụ ugu, nwekwara ike ime ka ike gị dị elu.

Mkpụrụ ndị a n'ozuzu ha dị elu na omega-3 fatty acids. Ejikọtara ọkwa dị ala nke omega-3 na abụba abụba na ụba na ike ọgwụgwụ ().

Ọzọkwa, mkpụrụ bụ ezigbo isi iyi nke eriri na protein. Eriri na mkpụrụ na-eme ka mgbaze ngwa ngwa nke nri ha, na-eme ka a ghara ịhapụ ike ().

22. Agwa agwa

Agwa bara ọgaranya na nri na nnukwu isi iyi nke ike okike.

N’agbanyeghi na enwere agwa di iche iche, agwa ha di ezigbo niyi. Ha bụ ihe bara ụba nke carbs, fiber, na protein ().

A na-eji nwayọọ nwayọọ na-agbaze agwa, nke na-enyere aka idobe ogo shuga shuga na-enye gị ume na-adịgide adịgide Ọzọkwa, agwa nwere antioxidants nwere ike inye aka ịlụ ọgụ mbufụt ma kwalite ume ().

Nwa agwa na peas na-acha uhie uhie so na ụdị agwa ndị ama ama. Akwukwo a bu ezigbo folic acid, iron, na magnesium, ndi na etinye aka na imeputa ume ma nye aka inye ike na sel ọ bụla n’ime ahụ gị.

23. A teaụ tii

A maara Green tii maka ogologo ndepụta nke uru ahụike ya.

O nwere oke antioxidants siri ike nke nwere ike inyere aka igbochi nrụgide oxidative na mbufụt ().

N'otu aka ahụ kọfị, akwụkwọ ndụ akwụkwọ ndụ tii nwere caffeine, nke nwere ike ịbawanye ogo ike gị. Agbanyeghị, akwụkwọ ndụ akwụkwọ ndụ tii nwekwara onyinye akpọrọ L-theanine ().

L-theanine nwere ike ịhazigharị mmetụta nke caffeine, dị ka nchekasị na jitters, ọ na-ewepụtakwu ume na ume (,).

Ọzọkwa, akwụkwọ ndụ akwụkwọ ndụ tii nwere ike ịbụ ezigbo ume na-akwalite maka mmega ahụ, ebe ọ nwere ike ibelata ike ọgwụgwụ site na ịbawanye ụba abụba na ntọhapụ nke hormone norepinephrine (,).

24. Mkpụrụ

Mkpụrụ nwere ike ịbụ nnukwu nri nke jupụtara na nri iji kwalite ume.

Ọtụtụ mkpụrụ, gụnyere almọnd, walnuts, na cashews, mara maka nnukwu kalori njupụta na ụba protein, carbs, na abụba ahụike.

Walnuts dịkwa elu omega-3 na omega-6 fatty acids, yana antioxidants nwere ike ịbawanye ogo ike ma nyere aka na mbufụt na nchedo antioxidant ().

Tụkwasị na nke a, mkpụrụ ndị a na-enye ezigbo carbs na fiber maka ịkwalite ike ike na-adịgide adịgide ().

Nuts nwekwara vitamin na mineral ndị ọzọ, dị ka manganese, iron, vitamin B, na vitamin E. Ndị a nwere ike inye aka mee ka mmepụta ume na ibelata ike ọgwụgwụ (65).

25. Ọkwụrụ

Popcorn nwere ike bụrụ ezigbo kalori dị obere, na-enye nri nri.

Ọ dị elu na carbs na fiber, nke nwere ike ime ka ọ nwee afọ ojuju na nhọrọ dị mma maka nri na-enye ume ().

Akara 1-gram (8-gram) nke ikuku popcorn na-enye eriri na carbs, na-enye nnwere onwe nke ike ().

Popcorn nwere ike ịbụ nri dị mma mgbe ejiri ya na ihe ndị dị mma na-eji usoro esi esi nri ikuku.

26. Akwukwo akwukwo akwukwo ndu

Akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ dị ka akwụkwọ nri na kale bụ ezigbo ihe oriri na-akwalite ume.

Ha dị elu na ígwè, calcium, magnesium, potassium, na vitamin A, C, E, na K. Ọzọkwa, ha jupụtara na folic acid, fiber, na antioxidants 68).

Ike ọgwụgwụ bụ otu n'ime ihe mgbaàmà kachasị nke ụkọ iron ().

Akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ bụ ezigbo ụzọ iron iji mejupụta ụlọ ahịa ahụ gị, yana vitamin C iji bulie nsị nke igwe gị (70).

Ọzọkwa, akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ nwere ike ịkwalite nguzobe nke nitric oxide, nke na-enyere arịa ọbara gị aka ịgbasawanye maka mmụba ọbara ka mma n'ime ahụ gị (,).

27. Bụrụ

Beets enwetawo ewu ewu n'oge na-adịbeghị anya n'ihi ikike ha nwere iji melite ume na ume.

Nnyocha egosiwo na beetroot nwere ike imeziwanye ọbara n'ihi ọdịnaya ya na-akpata antioxidant (73,).

Nitrates, nke bụ ogige dị n'ọtụtụ beetroot na ihe ọetụ beụ beetroot, na-enyere aka ịbawanye mmepụta nitric oxide ma melite ọbara, na-enye ohere maka ịnyefe ikuku oxygen na anụ ahụ. Mmetụta a nwere ike ịbawanye ogo ike, ọkachasị n'oge egwuregwu ().

Ọzọkwa, beets juputara na carbs, fiber, na shuga maka nkwado ike.

Isi okwu

Dị nri dịgasị iche iche nwere ike inye aka mee ka ike gị dị ike.

Ma ha juru carbs maka ike dị ngwa ngwa, ma ọ bụ eriri na protein maka iji nwayọọ nwayọọ hapụ ike, nri ndị a nwere ike inye aka mee ka ike na ume gị dịkwuo elu.

Ọzọkwa, ọtụtụ n'ime nri ndị a nwere ọtụtụ nri ndị ọzọ, gụnyere vitamin, mineral, na antioxidants.

Ogige ndị a niile na-arụ ọrụ n'ime ike n'ime sel gị, ha niile na-enyekwa ọtụtụ uru ahụike ọzọ.

Ọ bụrụ n’ịchọrọ ike karịa, itinye ihe oriri ndị a na nri gị bụ ebe ị ga - ebido.