Akwụkwọ nri akwụkwọ nri 13 kachasị mma

Ndinaya

• 1. Eyịm
• 2. Pottọ nduku
• 3. Turnips
• 4. Jinja
• 5. Beets
• 6. Garlic
• 7. Mgbapu
• 8. Mkpịsị
• 9. Carọt
• 10. Celeriac
• 11. Ogwurugwu
• 12. Nduku
• 13. Rutabaga
• Isi Okwu
• Nri Nri: Nri ụtụtụ kwa ụbọchị na Hash Potato

Ọ dịla anya ị nụchara akwụkwọ nri dị ka nri na-atọ ụtọ nke nri siri ike.

Akọwapụtara dị ka ihe ọkụkụ na-eri nri nke na-eto ala, poteto, karọt na yabasị bụ ihe atụ ole na ole ndị imirikiti maara nke ọma.

Agbanyeghị, enwere ọtụtụ ụdị ndị ọzọ - nke ọ bụla nwere ụdị nri na ahụike dị iche iche.

Nke a bụ akwụkwọ nri 13 kachasị nwee ike ịgbakwunye na nri gị.

1. Eyịm

Eyịm bụ akwụkwọ nri mgbọrọgwụ na-ewu ewu, na-eje ozi dị ka isi ihe na-eri ọtụtụ nri.

Ha dị elu na eriri, vitamin C na antioxidants (1).

Antioxidants bụ ogige ndị nwere ike ichebe mkpụrụ ndụ gị megide mmebi oxidative ma nyere aka gbochie ọrịa (,).

Nnyocha e mere na-egosi na iri eyịm nwere ike jikọta ya na ọtụtụ uru ahụike.

Dịka ọmụmaatụ, otu nnyocha chọpụtara na iri ounce 3.5 (gram 100) nke eyịm raw kwa ụbọchị belata oke shuga dị n'ọbara ndị nwere ọrịa shuga ().

Ihe ọzọ bụ na nchọpụta ndị ọzọ chọpụtara na eyịm nwere ike ịnwe ikike nke anticancer, yana ọmụmụ ihe ọmụmụ na-ejikọ nri dị elu nke akwukwo nri a na obere nsogbu nke ụdị kansa (,).

Eyịm na-arụ ọrụ nke ọma na nri dịgasị iche iche ma nwee ike ịgbakwunye ya na salads, ofe, akwa achara, casseroles, osikapa ma ọ bụ nri pasta na ọtụtụ ndị ọzọ.

Na nchikota Eyịm dị na antioxidants ma nwee ike inye aka belata shuga dị n’ọbara
ọkwa na ihe ọghọm nke ụfọdụ ọrịa cancer.

2. Pottọ nduku

Nduku na-atọ ụtọ na-atọ ụtọ ma na-atọ ụtọ akwụkwọ nri mgbọrọgwụ nke na-edozi ahụ ma jupụta na uru ahụike.

Ha bara ọgaranya na fiber, vitamin C, manganese na vitamin A na ezigbo isi iyi nke ọtụtụ antioxidants - gụnyere beta-carotene, chlorogenic acid na anthocyanins (7, 8,).

Nyochaa nke ọmụmụ atọ gosiri na iri gram 4 nke ọcha nduku ọcha na-ewepụta kwa ụbọchị maka izu iri na abụọ meziwanye shuga ọbara na ndị nwere ọrịa shuga ().

N'ihi ọdịnaya nke vitamin A, ụfọdụ ọmụmụ na-egosi na mgbọrọgwụ mgbọrọgwụ a nwekwara ike melite ọrụ mgbochi, kpuchido ọhụụ na ọhụụ ma kwado ahụike anụ ahụ (,,).

Enwere ike ịme achịcha ụtọ, sie, sie ma ọ bụ sie ma nwee ọ enjoyedụ dị ka nri dị ụtọ n'akụkụ ma ọ bụ tinye ya na ihe niile site na sandwiches ruo salads ruo efere nri ụtụtụ.

Na nchikota Potatoestọ nduku nwere ike inye aka melite njikwa shuga na ọbara ma dị
dị elu na vitamin A, nke nwere ike ichebe ọhụụ ma melite ọgụ na akpụkpọ
ahụike.

3. Turnips

Turnips bụ akwukwo nri mgbọrọgwụ na-atọ ụtọ ma bụrụ nke a na-akọ kemgbe ọtụtụ narị afọ.

Ha nwere profaịlụ dị ezigbo ụtọ, ebe ha bụ nnukwu ihe na-enye vitamin C, fiber, manganese na potassium (14).

Gbakwunye vitamin C na nri gị nwere ike inye aka mee ka ọgụ gị dịkwuo mma, otu nnyocha na-ekwu na ịnweta vitamin a zuru oke nwere ike inye aka belata mgbaàmà ma belata ike nke ọrịa iku ume, dị ka oyi nkịtị ().

Ọzọkwa, ọmụmụ ihe na-egosi na ị na-eri ọtụtụ akwụkwọ nri ịkpọ nkụ, dịka turnips, nwere ike jikọta ya na nsogbu dị ala nke afọ, ara, akụrụ na akụrụ akpa ume (,,,).

Enwere ike ịgbanye turnips n'ime ihe fọrọ nke nta ka ọ bụrụ usoro ọ bụla n'ọnọdụ nduku. Gbalịa ịme fries, coleslaw, ma ọ bụ salad.

Na nchikota Turnips dị elu na-alụso ọrịa ọgụ na-enye vitamin C ma were ya
mgbọrọgwụ yana akwukwo nri cruciferous. Iri ya nwere ike jikọta ya na obere
ihe ize ndụ nke ụdị ọrịa kansa ụfọdụ.

4. Jinja

Jinja bụ osisi ifuru sitere na China nke nwere njikọ chiri anya na akwụkwọ nri ndị ọzọ dị ka turmeric.

A na-ebu ya na antioxidants, gụnyere otu ihe a na-akpọ gingerol, nke ejikọtara ya na ogologo ndepụta nke uru ahụike ().

Otu nnyocha e mere na ụmụ nwanyị dị 1,278 dị ime chọpụtara na ginger dị irè n'ibelata ọgbụgbọ na ọrịa ụtụtụ ().

O nwekwara ike ibelata ihe mgbu na mbufụt, na nchọpụta ndị ọzọ na-egosi na ginger wepụ nwere ike inye aka belata ihe mgbu nke nwoke na nwanyị ma belata mgbaàmà nke ndị nwere ọrịa ogbu na nkwonkwo (,,).

Jinja na-eme nnukwu ihe mgbakwunye na tii, ofe, smoothies na stews ma nwee ike iweta z zing na nri niile.

Na nchikota Jinja bara ọgaranya na antioxidants ma nwee ike inye aka belata ọgbụgbọ na
belata ihe mgbu na mbufụt.

5. Beets

Beets bụ otu n'ime akwụkwọ nri mgbọrọgwụ na-edozi ahụ dị, na-ebu ezigbo eriri, folate na manganese n'ime ọrụ ọ bụla (25).

Ha dịkwa elu na nitrates, nke bụ ogige osisi bara uru nke nwere ike inye aka mee ka akwara ọbara gị gbasaa, nwere ike belata ọbara mgbali ma melite ahụike obi ().

Ọmụmụ ihe na-egosikwa na iri beets nwere ike melite arụmọrụ mgbatị ma mee ka ọbara gbasaa na ụbụrụ gị (,,).

Ọzọkwa, ọmụmụ ụmụ anụmanụ achọpụtala na beetroot wepụ nwere ike ịnwe ihe mgbochi ma nwee ike belata uto na mgbasa nke mkpụrụ ndụ kansa (,).

Iji nweta uru ahụike pụrụ iche nke beets, gbalịa ịmịcha, juicing, tụtụ, esi ma ọ bụ buo ahihia akwukwo nri a na-atọ ụtọ.

Na nchikota Beets bụ ezigbo isi iyi nke nitrates ma nwee ike melite mmega ahụ
arụmọrụ, mee ka ọbara gbasaa ma belata uto nke mkpụrụ ndụ cancer -
dika ihe omumu mmadu na nke anumanu.

6. Garlic

Garlic bụ mgbọrọgwụ akwukwo nri nke Allium genus ma nwee njikọ chiri anya na eyịm, liik, chives na shalọ.

Kwa galik na-etu ọnụ maka ọtụtụ nri dị mkpa, gụnyere manganese, vitamin B6 na vitamin C (32).

Na mgbakwunye, a maara ya nke ọma maka ọgwụ ọgwụ ya, nke a na-ahụkarị na ngwakọta allicin, bụ nke a na-ewepụta mgbe a na-egwepịa galik, ghaa ma ọ bụ belata ().

Nnyocha achọpụtala na galik nwere ike ịkwalite ahụike obi site na iweda ọbara mgbali elu na ọkwa nke kọlestrọl na triglycerides (,,).

O nwekwara ike ịkwalite ọrụ mgbochi, dị ka nyocha na-egosi na ọ nwere ike belata oke mgbaàmà ma nyere aka gbochie ọrịa, dịka oyi na-atụkarị (,).

Nke kachasị mma, galik dị ọtụtụ nke ukwuu, enwere ike iji ya mee ka ekpomeekpo kachasị amasị gị, ofe, akụkụ nri na isi ọmụmụ.

Na nchikota Garlic nwere ike ọgwụ Njirimara ruru ka onyinye
allicin. O nwere ike inye aka mee ka ọgụ gị ka mma, belata ọbara mgbali na mbelata
cholesterol na triglyceride.

7. Mgbapu

Radish nwere ike pere mpe, mana ha na-achịkwa ịkọ ọkpọ mgbe a bịara n'ihe oriri.

Ha dị obere na carbs na calorie ma nwee ezigbo eriri na vitamin C (39).

Radishes nwekwara akụrụngwa antifungal ma na-arụ ọrụ nke ọma n'ọtụtụ ụdị ero dị na nyocha-ọkpọkọ na ọmụmụ anụmanụ (,).

Ọbụghị naanị nke ahụ, mana otu ọmụmụ bekee chọpụtara na epupụta nke osisi radish nwere ike ichebe ọnya afọ ().

Radish dị mma maka iweta obere crunch na nri gị ma ọ bụ nri. Gbalịa itinye mpekere na slaws, sandwiches, salads ma ọ bụ tacos iji nye efere gị nri na-edozi ahụ ma dị ụtọ.

Na nchikota Radishes nwere ezigbo eriri na vitamin C. Ha nwere ike
nwekwara antifungal Njirimara ma nwee ike ichebe megide ọnya afọ,
dị ka ọmụmụ anụmanụ na ule-tube.

8. Mkpịsị

Mara maka ube dị ka licorice-dị ka ekpomeekpo, fennel bụ ụdị osisi okooko osisi nwere njikọ chiri anya na karọt.

Na mgbakwunye na ịnye calorie ole na ole kwa na-eje ozi, fennel na-ebu eriri, vitamin C, potassium na manganese (43).

O nwekwara otutu anethole, nke n’enye fennel ya ekpomeekpo di iche iche, okpukpo ya na udiri uru ahu ike ya.

Otu nnyocha ọmụmụ oke gosiri na anethole nwere ike gbanwee ụfọdụ enzymes metụtara metabolism nke carbs iji nyere aka belata ogo shuga shuga ().

Kedu ihe ọzọ, nyocha ọmụmụ-tube chọpụtara na anethole nwere ihe ndị na-akpata antimicrobial ma nwee ike igbochi uto nke nje bacteria,,,.

Enwere ike ịnụ ụtọ fennel ọhụrụ, nke a asara n'ọkụ ma ọ bụ nke chara acha, tinyere agwakọta n'ime salads, ofe, sauces na pasta.

Na nchikota Fennel nwere onyinye anethole, nke egosiputara
belata ọbara shuga ma gbochie uto nke nje bacteria na nnwale-tube na anụmanụ
ọmụmụ.

9. Carọt

Dị ka otu n'ime akwụkwọ nri mgbọrọgwụ a maara nke ọma, karọt na-ejikwa chaatị ndị ahụ dị ka otu n'ime ihe ndị na-edozi ahụ.

Ha na-ekpo ọkụ na vitamin A na K, yana ihe dị mkpa antioxidant beta-carotene (47,).

Ejikọtara iri nri karọt na ọnọdụ antioxidant dị mma yana obere ọkwa cholesterol na ụmụ mmadụ na anụmanụ (,).

Nnyocha ndị ọzọ na-egosi na ị intakeụ elu nke carotenoids, dị ka beta-carotene, nwere ike jikọta ya na obere ihe egwu ụfọdụ ụdị ọrịa kansa, gụnyere ara, prostate na ọrịa afọ (,,).

Kedu ihe ọzọ, iri carotenoids nwere ike ichebe megide nsogbu afọ metụtara macular degeneration (AMD), bụ isi ihe kpatara ọhụụ na-efu (,).

Carọt na-eme oke nri mgbe a na-eri ya ma ọ bụ tinye ya na hummus, mana enwere ike sie ya ma jiri ya na-eghe, stews ma ọ bụ nri n'akụkụ.

Na nchikota Carrots dị elu na beta-carotene, nke enwere ike kegide ya na obere
ihe ize ndụ nke nsogbu ọhụụ na ụfọdụ ụdị ọrịa kansa. Iri karọt nwekwara
e jikọtara ya na ọkwa cholesterol dị ala na ọnọdụ antioxidant ka mma.

10. Celeriac

A makwaara dị ka celeryac root, celeriac bụ nke ukwuu na-atọ ụtọ ma na-atọ ụtọ mgbọrọgwụ nke dị mfe isi nri ma nwee ọ andụ.

O nwere ezigbo obi nke vitamin C na site na ya bu kwa ihe di nma nke vitamin K, na-agbanye 80% nke uru a na-atụ aro kwa ụbọchị na otu iko (156-gram) na-eje ozi (56).

Vitamin K bụ ihe na-edozi ahụ dị oke mkpa, dị mkpa maka ịkpụkọta ọbara ().

Ọ dịkwa mkpa maka ọrụ nke osteocalcin, hormone protein nke bụ isi maka ahụike ọkpụkpụ gị ().

Celeriac nwere uto na nsị na-arụ ọrụ nke ọma na salads. Enwere ike sie ya, sie ya, sie ya ma ọ bụ gwọọ ya ma were ya dochie poteto n'ihe fọrọ nke nta ka ọ bụrụ ụzọ ọ bụla.

Na nchikota Celeriac bụ akwukwo nri bara ụba na-edozi elu nke dị elu
vitamin K, vitamin nke di nkpa maka obara obara ma mezie okpukpu.

11. Ogwurugwu

Turmeric bụ ụdị ihe ọkụkụ mgbọrọgwụ nke otu ezinụlọ ezinụlọ dị ka ginger na cardamom.

A na-akụkarị rhizomes, ma ọ bụ mgbọrọgwụ, nke osisi ahụ n'ime ihe na-esi ísì ụtọ, nke a na-eji agbakwunye agba nke agba, ụtọ na uru ahụike n'ọtụtụ nri.

Turmeric nwere onyinye akpọrọ curcumin, nke egosiri iji gbochie mkpụkọ ọbara, belata ọkwa cholesterol ma belata ihe nrịba nke mbufụt na nyocha abụọ na ọmụmụ anụmanụ (,,).

Nnyocha na ụmụ mmadụ na-egosikwa na curcumin nwere ike belata ihe mgbu nkwonkwo, mee ka ogo shuga dị n'ọbara belata ma belata mgbaàmà nke ịda mbà n'obi (,,).

A na-enweta turmeric n'ọtụtụ ebe dị ka ihe na-esi ísì ụtọ ma nwee ike ịgbakwunye ya na nri na-atọ ụtọ ma na-atọ ụtọ, yana ihe ọ drinksụ drinksụ, dị ka mmiri ara ehi turmeric ọlaedo.

Iji nweta uru ya, gbaa mbọ jikọtara turmeric na ose ojii, ebe nke a nwere ngwakọta nke nwere ike ịbawanye nsị nke curcumin na eriri afọ gị.

Na nchikota Turmeric nwere curcumin, ngwakọta nke ejikọtara
nwere ogologo elele dị mma, gụnyere ọfụma nkwonkwo akwara, ogo shuga shuga
na mgbaàmà nke ịda mba.

12. Nduku

Poteto bụ ihe dịgasị iche iche ma dịkwa ebe niile, yana ihe ruru ụdị 2,000 dị iche iche a na-akọ ugbu a na mba 160 gburugburu ụwa (,).

Ha na-enyekwa ezigbo nri, na-akwakọba eriri nke eriri, vitamin C, vitamin B6, potassium na manganese (68).

Poteto ndị esiri esi na mma dị elu na stachi na-eguzogide ọgwụ, ụdị stachi na-agafeghị na akụkụ nri gị ma nyere aka na-eri nri nje bacteria gị bara uru (,).

Ghara ikwu, sie poteto bụ ihe na-ejuputa nri, na-eme ka ị nwee mmetụta zuru oke maka ogologo oge, nke nwere ike ịkwalite ọnwụ (,).

Kpochapu poteto eghere eghe ma obu ihe ndi a haziri ahazi, nke buru otutu abuba, nnu na kalori ma enweghi ihe oriri. Kama, họta butere, sie ma ọ bụ sie steete iji nweta ọtụtụ nri.

Na nchikota Nduku na-enweta ọtụtụ nri na-adị elu na-eguzogide ọgwụ stachi.
Ha na-ejuputa oke, nke nwere ike ịkwalite ọnwụ ọnwụ.

13. Rutabaga

Rutabagas bụ akwụkwọ nri mgbọrọgwụ nke ezinụlọ mọstad ma na-azụkarị maka akwụkwọ ha na mgbọrọgwụ ha.

Ọrụ ọ bụla nke rutabagas na-enye ọtụtụ vitamin C, potassium na manganese yana antioxidants na-alụso ọrịa ọgụ (73,).

Rutabagas bụkwa ezigbo eriri, nwere ike inyere gị aka ịkwado ahụike gị na iwetulata ọbara mgbali na ọkwa cholesterol ().

Ha na-enyekwa glucosinolates, sọlfọ nwere ogige a na-ahụkarị na akwụkwọ nri cruciferous nke nwere ike inye aka kpuchido mmepe na mmepe mkpụrụ ndụ kansa na igbochi nrụgide oxidative (,).

Enwere ike ichikota Rutabaga, sie ya ma obu ghee ya ma rie ya na ofe, salad, noodles na desserts.

Na nchikota Rutabagas dị elu na eriri na glucosinolates, nke nwere ike inye aka
chebe megide cancer ma gbochie nrụgide oxidative.

Isi Okwu

Otutu akwukwo nri di iche-iche di ndu - nke obula nwere ihe puru iche nke ahuike.

Site na mbenata nrụgide oxidative iji gbochie ọrịa na-adịghị ala ala, itinye mgbakwunye ma ọ bụ abụọ nke akwụkwọ nri na nri gị kwa ụbọchị nwere ike ịba uru dị ukwuu.

Maka nsonaazụ kacha mma, jikọta akwụkwọ nri mgbọrọgwụ ndị a dị ụtọ na ọtụtụ ihe ndị ọzọ bara ụba na-edozi ahụ iji nyere aka mee ka nri gị na ahụike gị dịkwuo mma.

Nri Nri: Nri ụtụtụ kwa ụbọchị na Hash Potato