Ghọta ihe kpatara iri Miojo adịghị mma maka ahụike gị
Ndinaya
Consumption consumptionụbiga ihe ọ nụ instantụ nke oge na-adịghị anya, nke a maara dịka noodles, nwere ike ịbụ ihe ọjọọ maka ahụike gị, ebe ha nwere ọtụtụ sodium, abụba na ndị na-echekwa ihe ha mejupụtara, nke bụ n'ihi n'eziokwu na ha ghere eghe tupu ha etinye ya, nke na-enye ohere na-akwado ngwa ngwa.
Na mgbakwunye, ngwugwu ọ bụla nke noodles nwere nnu nke okpukpu abụọ nke Healthtù Ahụ Ike Worldwa (WHO) na-atụ aro, nke bụ 4 g kwa ụbọchị, na sodium a na-ahụkarị na ngwugwu ekpomeekpo nke na-abịa na ngwugwu nke noodles.
N'ihi na ọ bụ nri ngwa ngwa iji kwadebe, ọ nwekwara ihe mgbakwunye, agba agba na nsị, dị ka monosodium glutamate, na-emebi ahụike ogologo oge. Monosodium glutamate (MSG) bụ ekpomeekpo ihe na-eme site na ahịhịa shuga ma enwere ike ịchọta ya na ntanye dị ka yist wepụ, protein inine protein ma ọ bụ E621.
Nsonaazụ ahụike
Ugboro ugboro nke noodles ozugbo nwere ike ibute ọdịdị nke ọtụtụ mgbanwe na ahụike karịa oge, dị ka:
- Mụbara ọbara mgbali;
- Ihe ize ndụ dị ukwuu nke nsogbu obi n'ihi mgbanwe nke ọkwa cholesterol, tụmadị cholesterol ọjọọ, LDL;
- Mbara acidity na-abawanye, nke nwere ike ibute gastritis na reflux gastroesophageal;
- Iri ibu n'ihi ọtụtụ abụba;
- Mmepe nke metabolic syndrome;
- Nsogbu akụrụ ogologo oge.
Ya mere, a na-atụ aro ka ị zere iri ụdị nri a dị ka o kwere mee, na-ahọrọ nri ndị ka mma ma, ọ bụrụ na ọ ga-ekwe omume, jiri obere nnu, dị ka salads ọhụrụ na akwụkwọ nri esiri esi.
Iji nye ụfọdụ ekpomeekpo, a na-atụ aro ka ị jiri ezigbo ahịhịa na ngwa nri, nke na-adịghị emerụ ahụ ike ma na-atọ ụtọ na okpo ọnụ. Lelee ahịhịa na-esi ísì ụtọ dochie nnu na otu esi eji ya.
Ngwakọta nri
Tebụl na-esonụ na-egosi ihe oriri na-edozi ahụ maka gram 100 ọ bụla nke noodles ozugbo:
Ekwukwa n'akwụkwọ mejupụtara na 100 grams nke noodles ozugbo | |
Kalori | 440 kcal |
Ndi na-edozi | 10.17 g |
Abụba | 17.59 g |
Oke abụba | 8.11 g |
Polyunsaturated abụba | 2.19 g |
Monounsaturated abụba | 6.15 g |
Carbohydrate | 60.26 g |
Fibers | 2.9 g |
Kalsiyal | 21 mg |
.Gwè | 4.11 mg |
Magnesium | 25 mg |
Igwe | 115 mg |
Potassium | 181 mg |
Sodium | 1855 mg |
Selenium | 23.1 mgg |
Vitamin B1 | 0,44 mg |
Vitamin B2 | 0,25 mg |
Vitamin B3 | 5.40 mg |
Folic acid | 70 mcg |
Otu esi eme ka ahukwasi ahu ike nke oma
Maka ndị na-eme ọsọ ọsọ ma chọọ nri ngwa ngwa, ezigbo nhọrọ bụ ịkwadebe ụdị pasta ụdị spaghetti nke dị njikere na erughị nkeji 10.
Efrata
- 1 onyinye nke onyinye maka mmadụ 2
- 1 liter mmiri
- 3 cloves nke galik
- 1 n'ọnụ mmiri
- 2 tomato chara acha
- 1 tablespoon mmanụ oliv
- Oregano na nnu nụrụ ụtọ
- Grated Parmesan cheese maka ifesa
Nkwadebe mode
Tinye mmiri na pan wee weta obụpde. Mgbe obụla tinye pasta wee hapụ ya. Na pan ọzọ, gbanye galik na mmanụ oliv na mgbe ọ bụ aja aja aja tinye tomato bee, akwukwo n'ọnụ mmiri na ngwa nri. Mgbe emechara pasta kpamkpam, kpochapu mmiri ma gbakwunye ihendori na cheese grated.
Iji tinye ihe oriri na-edozi ahụ na nri a, soro ya salad nke akwụkwọ ndụ akwụkwọ ndụ na grated karọt.