Atụmatụ nri nri ụbọchị 1 a ga-enyere gị aka ịlaghachi na egwu

Ndinaya

• Nri ụtụtụ
• Nri ehihie
• Nri abalị
• Nyochaa maka

Eleghị anya, ị nọrọ otu abalị ọtụtụ abalị na-anwale ụlọ oriri na ọṅụṅụ ọhụrụ gị na ndị enyi gị kacha mma, were njem were were gaa ebe nri nri were were were were were were were were were were were were were were were otu abalị n'otu abalị n'otu ụbọchị, ma ọ bụ nwee nnukwu agụụ chocolate n'ọnwa a. N'agbanyeghị ihe kpatara ị ga-eji pụọ na ebumnuche iri nri gị dị mma (ma ọ bụ January akọrọ), ị nwere ike ọ gaghị adị gị ọkụ nke ukwuu.

Susan Albers, onye ọkà n'akparamàgwà mmadụ na Cleveland Clinic na onye dere akwụkwọ ọhụrụ ahụ kwuru, sị: "Ịindụbiga mmanya ókè nwere ike imebi sistemụ GI gị ma mee ka nri gị kwụsịlata. Njikwa hanga. "Iji mezie metabolism gị na iwe ọkụ, nye ahụ gị nri nke ọma. Ọ bụ maka ịzụ onwe gị nke ọma. ”

Nke ahụ pụtara na nri jujuru na ihe ndị na-edozi ahụ dị gị mkpa iji mee ka ahụ gị laghachi azụ n'inwe mmetụta kacha mma. Na ihu ọma, ị nwere ike nweta onwe gị naanị otu ụbọchị site n'enyemaka nke atụmatụ nri a. N'ozuzu, jide n'aka na ị ga-etinye ngwakọta nke protein, eriri, na akwụkwọ nri iji nye ahụ gị ịmalitegharị ọ chọrọ. (Ịchọrọ ihe karịrị otu ụbọchị? Gbalịa ịma aka nri dị ọcha nke ụbọchị 30 a.)

Nri ụtụtụ

Keri Gans, RD.N. Ọdịdị Onye otu Brain Trust na odee nke Obere Mgbanwe Nri. Nsen nwere vitamin B12, nke na-enye gị ume. Ha nwekwara ọgaranya na cysteine, amino acid nke na-enyere ahụ gị aka ịmepụta glutathione, antioxidant nke na-agwụ mgbe ị na-aṅụ mmanya, ọ na-ekwu. Achịcha tost ọka zuru oke (rịba ama ọdịiche dị n'etiti ọka wit niile na ọka zuru oke) na-ejupụta na eriri na-eju afọ, na-eme ka afọ ju gị n'ụtụtụ niile.

Maka mgbakwunye ọzọ:Tinye akụkụ banana sliced ​​​​maka potassium, ịnweta nke na-enyere aka ịhazi ọkwa nke mmiri dị na sistemụ gị ma na-eme ka ike anụ ahụ dịkwuo elu, Albers na-ekwu.

Nri ehihie

Zere ihe ọ bụla dị arọ, nke nwere ike ime ka ị dị umengwụ. Họrọ salad nke nwere akwụkwọ ndụ akwụkwọ ndụ gbara ọchịchịrị (dị ka akwụkwọ nri ma ọ bụ kale), nke nwere mineral dị ka magnesium na calcium nke ọtụtụ n'ime anyị anaghị ezuru ya. Gbakwunye veggies yana protein na-ewuli akwara, dị ka ọkụkọ ma ọ bụ tuna mkpọ, ka Gans na-ekwu. Ọ bụrụ na ị bụ onye na-eri ihe ọkụkụ, tinye nnukwu efere gị na chickpeas ọgaranya vitamin B maka ịnọgide na-enwe ike. (Otu n'ime salads ndị a na-eju afọ ga-eme aghụghọ ahụ.)

Maka nkwalite ọzọ:Na -a plentyụ mmiri dị ukwuu n'oge nri ehihie na n'ehihie ka mmiri ghara ịgwụ gị, ka Albers na -ekwu. Hydration dị oke mkpa maka ike.

Nri abalị

Salmon esiri esi na akwụkwọ nri a ṅara n'ọkụ bụ nhọrọ magburu onwe ya maka nri ikpeazụ gị nke ụbọchị. Ihe mmepụta na -enye gị antioxidants, na azụ na -enye protein na abụba dị mma, ka Gans na -ekwu. Ma ọ bụ nwalee pasta na ahịhịa na akwụkwọ nri esiri galik na mmanụ olive maka otu uru ahụ.

Maka mgbakwunye ọzọ:Nri na apụl, ube, ma ọ bụ oroma maka nri nri mgbede gasịrị. Ọ bụghị nanị na mkpụrụ osisi ndị a jupụtara na vitamin na eriri kamakwa ha nwere nnukwu mmiri (ya bụ, ume) ọdịnaya mmiri, ka Albers na-ekwu.

Akwụkwọ akụkọ Shape, Jenụwarị/February 2020

Nyochaa maka