Ntuziaka maka nri maka anya mmiri

Ndinaya

• Akwụkwọ nri
• Mkpụrụ osisi
• Azu na anu
• Mmiri ara ehi
• Antlọ nri staples
• Nri
• Mmanya
• Wepụ ya

Gbaso nri na-edozi ahụ bụ otu akụkụ dị mkpa nke ijide n'aka na anya gị nọgidere na ahụike. Enwere ọtụtụ nri nwere ike inye aka mee ka ọhụụ gị dị nkọ ma gbochie gị ịmalite ọnọdụ anya ụfọdụ. Ma ọ bụrụ na ị na-arịa ọrịa dịka anya na-adịghị ala ala, iri nri dị n'ọtụtụ vitamin na mineral nwere ike belata mgbaàmà gị.

Lelee ndepụta ụlọ ahịa nke nri na-edozi ahụ na ezigbo nri - ha niile nwere uru maka anya gị.

Akwụkwọ nri

E nwere ọtụtụ akwụkwọ nri na-enye nri dị mkpa iji baara gị uru. Ọtụtụ akwụkwọ nri nwere antioxidants a na-akpọ lutein na zeaxanthin, nke na-enyere aka ichebe anya gị pụọ na ọkụ na-emebi ihe. Dị ka ihe atụ, akwụkwọ ndụ akwụkwọ ndụ, broccoli, na brussels na-epulite bụ ezigbo ihe ndị na-enye ihe oriri ndị a.

Ihe oriri ndị ọzọ nwere beta carotene, nke na-agbanwe vitamin A na ahụ ma na-enyere ọhụụ. Carọt na poteto ụtọ bụ ihe atụ abụọ nke akwụkwọ nri na nri a.

Mkpụrụ osisi

Ọtụtụ mkpụrụ osisi nwere antioxidants na vitamin nke nwere ike belata mmebi nke anya gị ma nye nchedo. Dịka ọmụmaatụ, blueberries nwere antioxidant a na-akpọ anthocyanin nke nwere ike inye nchedo anya na ọbụlagodi ọhụụ gị.

Mkpụrụ osisi citrus dị ka oroma, mkpụrụ vaịn, na lemọn nwere vitamin C, ọgwụ ọzọ na-egbochi antioxidant nke pụrụ inye aka mee ka anya gị na-adị mma.

Azu na anu

Salmon, tuna, na sardines nwere omega-3 fatty acids, nke egosiri iji belata mbufụt. Salmon, sardines, na mackerel bụkwa ezigbo ihe na-enye vitamin D, nke na-enyere aka igbochi mmebi nke macular, ọrịa anya nke nwere ike iduga ọhụụ.

Banyere anụ, imeju nwere vitamin A, anụ ehi mara abụba, anụ enyí nnụnụ, na toki bụ ezigbo isi iyi nke zinc. Zinc bụ mineral nke achọtara na anya dị mma ma na-echebe megide mmebi.

Mmiri ara ehi

Ọtụtụ mmiri ara ehi nwere vitamin na mineral ndị dị mma maka anya gị. Mmiri ara ehi na yogọt nwere vitamin A na zinc. Nsen nwere lutein na zeaxanthin, otu antioxidants dị na elu akwụkwọ. Somefọdụ chiiz nwere vitamin A, dị ka chiiz ricotta.

Antlọ nri staples

Mkpụrụ osisi dị ka akụrụ na agwa lima nwere zinc, flaxseed nwere omega-3 fatty acids. Ọzọkwa, nje ọka wit bụ ezigbo ihe na-enye vitamin E, vitamin ọzọ nwere ike inye aka gbochie mmebi anya oge.

Nri

Enwere ọtụtụ nri ị nwere ike iri ụbọchị niile nke bara uru n'anya gị. Dịka ọmụmaatụ, ọtụtụ mkpụrụ nwere vitamin dị mkpa na antioxidants. Walnuts bụ isi iyi nke omega-3 fatty acids, na almọnd na mkpụrụ sunflower nwere vitamin E.

Mmanya

Green tii nwere uru antioxidants a na-akpọ catechins, nke nwekwara mgbochi mkpali Njirimara. Na mgbakwunye, ọ dị mkpa ka ịnwe mmiri na mmiri ụbọchị gị niile.

Wepụ ya

Ma ị bi na ọnọdụ dịka anya na-adịghị ala ala ma ọ bụ na ị na-anwa ime ka anya gị dị mma, ọ dị mkpa ịgbakwunye nri na-edozi ahụ na nri gị nke nwere ụfọdụ vitamin na mineral. Ọ bụghị naanị na nri ndị a nwere ike igbochi mmebi anya gị, mana ha nwekwara ike belata mgbaàmà gị. Ọ bụrụ na anya gị na-adịghị ala ala na-emetụta ndụ gị kwa ụbọchị, gwa dọkịta gị gbasara usoro ọgwụgwọ gị.