Green, uhie na-acha odo odo na-ede ede: uru na ntụziaka
Ndinaya
- Olee uru ọ bara
- Etu esi enweta uru elele
- Ozi nri
- Ntụziaka na chili
- 1. Ihe ose juru
- 2. Ihe ọ juiceụ juiceụ ose
Ose nwere ezigbo ekpomeekpo, enwere ike iri ya, sie ya ma ọ bụ asara n'ọkụ, dị ọtụtụ, ma bụrụ nke akpọrọ sayensịCapsicum kwa afọ. Enwere agba odo, akwụkwọ ndụ akwụkwọ ndụ, ọbara ọbara, oroma ma ọ bụ odo odo, na agba nke mkpụrụ osisi ahụ nwere mmetụta na ekpomeekpo na isi, mana ha niile dị ezigbo mma ma ha dị mma maka anụ ahụ, mgbasa, na ime ka nri na-edozi ahụ na iche iche.
Akwụkwọ nri a bara ọgaranya na vitamin A, C, B vitamin na mineral, ma nwee antioxidant na mgbochi ịka nká, yana uru ahụike ndị ọzọ.
Olee uru ọ bara
Fọdụ n'ime uru dị mkpa nke chili bụ:
- Na-ewusi usoro ahụ ji alụso ọrịa ọgụ, n'ihi nhazi ya na antioxidants, nke na-alụ ọgụ megide nnwere onwe free;
- O nwere ihe na - egbochi ime nká, n'ihi antioxidants na vitamin nke mgbagwoju B, dị oke mkpa maka uto sel na mmeghari ohuru. Na mgbakwunye, vitamin C na-emekwa ka e guzobe collagen.;
- Na-enyere aka na absorption nke ígwè, n'ihi ọnụnọ nke vitamin C;
- Ọ na - enye aka na ndozi nke ọkpụkpụ na ezé dị mma, n'ihi na ọ nwere calcium na ngwakọta;
- Ọ na-enye aka na mmezi nke ọhụụ dị mma, n'ihi ihe mejupụtara na vitamin A na C.
Na mgbakwunye, ose bụkwa nri dị mma iji gụnye nri nri na-ebu ibu, ebe ha nwere obere kalori ma na-enye aka ịnọgide na-eju afọ.
Etu esi enweta uru elele
Ose agha kwesiri ibu ibu, nwee ahihia ndu ma nwekwaa aru ya na akpukpo aru gha di nro, sie ike ma nwekwa adighi ahuhu, zere ndi nwere nkpoko ma obu oji oji. Goodzọ dị mma iji chekwaa ose dị na akpa rọba, n'ime friji, na-enweghị ịsacha.
Iji nweta uru nke carotenoids nwere abụba na-adị na ngwakọta ha, enwere ike itinye ha mmanụ oliv, nke na-eme ka njem ha na-ebugharị n'ime ahụ niile ma na-eme ka mmịpụta ha dịkwuo mma.
Ozi nri
Tebụl na-esonụ na-egosi ihe oriri na-edozi ahụ nke 100 g nke edo edo, akwụkwọ ndụ akwụkwọ ndụ ma ọ bụ na-acha uhie uhie:
Odo odo | Ose griin | Red mgbịrịgba ose | |
---|---|---|---|
Ike | 28 kcal | 21 kcal | 23 kcal |
Protein | 1,2 g | 1.1 g | 1,0 g |
Egbugbere ọnụ | 0,4 g | 0,2 g | 0,1 g |
Carbohydrate | 6 g | 4.9 g | 5.5 g |
Eriri | 1.9 g | 2.6 g | 1.6 g |
Kalsiyal | 10 mg | 9 mg | 6 mg |
Magnesium | 11 mg | 8 mg | 11 mg |
Igwe | 22 mg | 17 mg | 20 mg |
Potassium | 221 mg | 174 mg | 211 mg |
Vitamin C | 201 mg | 100 mg | 158 mg |
Vitamin A | 0,67 mg | 1.23 mg | 0,57 mg |
Vitamin B6 | 0,06 mg | - | 0,02 mg |
Iji nọgide na-edozi ahụ nke ọma nke ose, ọ ga-aka mma ka a rie ya, ma, ọbụlagodi na ọ esi ya, ọ ga-aga n'ihu na-eweta uru ahụ ike.
Ntụziaka na chili
Enwere ike iji ose na nkwadebe nke usoro nri dị iche iche, dịka ofe, salads na mmiri ọ ,ụ ,ụ, ma ọ bụ jiri naanị ihe mgbakwunye. Ihe omuma atu nke ntuziaka chili bu:
1. Ihe ose juru
Enwere ike ịkwadebe uzommeputa ose dị ka ndị a:
Efrata
- 140 g osikapa agba aja aja;
- Ose 4 nke agba ị họọrọ;
- 2 tablespoons nke mmanụ oliv;
- 1 kporo nke galik e ghere eghe;
- 4 eyịm chopped;
- 1 stalk nke chopped celery;
- 3 tablespoons chopped walnuts;
- 2 peeled na bee tomato;
- 1 tablespoon nke lemon ihe ọ juiceụ juiceụ;
- 50 g mịrị;
- 4 tablespoons nke grated cheese;
- 2 tablespoons nke basil ọhụrụ;
- Nnu na ose nụrụ ụtọ.
Nkwadebe mode
Kpochapu oku na 180 ºC ma sie osikapa n'ime akpa ya na mmiri nnu, ihe dika 35 nkeji, ma kpochapu ya na njedebe. Ka ọ dị ugbu a, jiri mma, belata akụkụ elu nke ose, wepụ mkpụrụ, ma tinye akụkụ abụọ ahụ na mmiri esi mmiri, maka minit 2 ma wepụ na njedebe ma kpochapụ nke ọma.
Mgbe ahụ, kpoo ọkara mmanụ na nnukwu ite frying wee gbanye galik na yabasị, na-akpali 3 nkeji. Ekem tinye celery, akụ, tomato, ihe ọ lemonụ lemonụ lemon na mịrị, sauté maka nkeji 5 ọzọ. Wepu si okpomọkụ ma gwakọta osikapa, cheese, basil chopped, nnu na ose.
N'ikpeazụ, ịnwere ike ịde ose ahụ na ngwakọta gara aga ma tinye ya na tray oven, kpuchie ya n'elu, oge ya na mmanụ fọdụrụ, debe mpempe akwụkwọ aluminom n'elu ma ghee ya na oven maka nkeji iri anọ na ise.
2. Ihe ọ juiceụ juiceụ ose
Iji kwadebe ihe ọ juiceụ juiceụ ose, ọ dị mkpa:
Efrata
- 1 mkpụrụ na-acha uhie uhie;
- 2 karọt;
- Ọkara ụtọ nduku;
- 1 ngaji nke sesame.
Nkwadebe mode
Wepụ ihe ọ juiceụ juiceụ nke ose, carrots na poteto ụtọ, ma jiri sesame tie aka. Can nwere ike tinye ya n'ime ngwa nju oyi.