Akwụkwọ nri adịghị mma karịa esi nri? Ọ bụghị Mgbe niile

Ndinaya

• Nyochaa maka

Ọ dị ka nghọta na veggie na steeti ndu ya ga -enwe nri karịa nke ogbo ya esiri esi. Mana nke bụ eziokwu bụ na akwụkwọ nri na-akawanye mma mgbe ihe na-ekpo ọkụ. Okpomọkụ dị elu na -ebelata ụfọdụ vitamin na mineral dị na akwụkwọ nri site na 15 ruo 30 pasent, mana esi esi bụ ihe kacha eme. Iri nri, uzuoku, ịsa nri na ighe na-ebelata mfu. Na isi nri na-abawanye ọkwa nke ụfọdụ ihe oriri site n'ịkwatu mgbidi cell nke osisi ahụ ebe a na-ekpochi nri na-edozi ahụ. Lee ihe atụ atọ dị ụtọ:

Tomato

N'oge ọkọchị, m na -amịpụta mkpụrụ osisi mkpụrụ vaịn dị ka M & M, mana nyocha na -egosi na mgbe esi nri, ọdịnaya lycopene nke ihe bara nnukwu uru na -abawanye site na ihe dị ka pasent 35. A na -ejikọ Lycopene, antioxidant na -ahụ maka tomato 'ruby hue, na nchedo megide ọtụtụ ụdị ọrịa kansa, gụnyere prostate, pancreas, ara, cervix na ngụgụ, yana obere ihe ize ndụ nke ọrịa obi, onye na -egbu #1 nke mba anyị na ụmụ nwoke. ụmụ nwanyị.

Otu esi esi nri: Ọ masịrị m ịbe mkpụrụ osisi greepu ma ọ bụ tomato cherry na ọkara wee ghee ya na mmanụ olive na -amaghị nwoke nke nwere galik na eyịm, wee fesaa ya na spaghetti skwọsh steamed. Ọ na -ekpo ọkụ nke ukwuu ma ọ bụ dị ka ihe fọdụụrụ echi.

Karọt

Karọt ọhụrụ nwere elu akwụkwọ ndụ akwụkwọ ndụ mara mma bụ ihe a na-apụghị ịgbagha agbagha bụ otu n'ime ahịhịa kachasị mma n'ụwa, mana isi nri nwere ike ịkwalite ọkwa beta-carotene ya karịa pasent 30. Isi ihe antioxidant a na-akwado ọhụụ abalị anyị, na-echebe megide ọrịa obi, ọtụtụ ọrịa cancer (bladder, cervix, prostate, colon, esophagus) ma bụrụkwa ihe nchebe kachasị ike.

Otu esi esi nri: Jiri mmanụ oliv na-amaghị nwoke na-ehicha ma ọ bụ alụlụ, gbanye na 425 F maka minit 25 ruo 30. Wụsa ya na mmanya balsamic ma gaa n'ihu na-eghe maka minit 3-5 ọzọ. Iji chekwaa ọbụna ihe ndị ọzọ antioxidants gbue mgbe esichara.

Akwụkwọ nri

Salad akwụkwọ nri bụ otu n'ime nri m na-aga n'oge opupu ihe ubi, ana m atụba akwụkwọ nri nwa ọhụrụ n'ime mkpụrụ osisi smoothies, mana isi nri egosila na ọ na-ebuli ọkwa nke lutein, antioxidant nke na-egbochi cataracts na macular degeneration. Ịkụcha akwụkwọ ndụ akwụkwọ ndụ nwekwara ike inyere gị aka itinyekwu calcium. Nke ahụ bụ n'ihi na calcium ọhụrụ ya na -ejikọ ihe eke akpọrọ oxalic acid, nke na -ebelata mmịkọ ya, mana isi nri na -enyere aka ịtọghe ha abụọ. Akwụkwọ nri esi nri dịkwa kọmpat karịa, yabụ ị na-enweta nri ndị ọzọ kwa nri - iko atọ raw ngwugwu 89 milligrams nke calcium ma e jiri ya tụnyere 245 milligrams n'ime otu iko esi nri.

Otu esi esi nri: Tinye mmanụ chili na-ekpo ọkụ na skillet n'elu ọkara okpomọkụ. Gbakwunye galik e gwepịara egwepịa na ose mgbịrịgba ọbara ọbara e kpụkọrọ akpụkọ wee gbanye ruo mgbe ọ dị nro, ihe dị ka nkeji 2-3. Tinye ole na ole nnukwu akwụkwọ nri ọhụrụ ma bido ruo mgbe ọ gwụchara.

Maka nri n'ozuzu ya, ọ kacha mma iri ngwakọta nke ahịhịa na-esi nri, mana ebe ọ bụ na pasent 75 nke ndị America adịghị eru nri atọ a tụrụ aro kwa ụbọchị, ozi kacha mkpa bụ: rie ha n'ụzọ ọ bụla masịrị ha!

Cynthia Sass bụ onye na -eri nri edebanyere aha ya nke nwere nzere masta na sayensị nri na ahụike ọha. A na -ahụkarị ya na TV mba ọ bụ SHAPE na -enye aka nchịkọta akụkọ na onye na -ahụ maka nri na New York Rangers na Tampa Bay Rays. Onye kacha ere ahịa New York Times kacha ọhụrụ bụ Cinch! Na -emeri Ọchịchọ, dobe ego ma hapụ oghere dị n'ime.

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