Nri 9 efu nke ị na-ekwesịghị ịtụfu

Ndinaya

• Egwu ero
• Mkpụrụ osisi Citrus
• Broccoli na kọlịflawa azuokokoosisi na akwụkwọ
• Akwụkwọ Celery
• Mkpụrụ osisi Beet
• Aquafaba
• Akpụkpọ anụ nduku
• Osisi kukumba
• Ọkpụkpụ anụ
• Nyochaa maka

Tupu tufuo broccoli fọdụụrụ n'ime ahịhịa, chegharịa ọzọ. Enwere ọtụtụ nri na -ezo n'ime foduru ihe oriri kachasị amasị gị, ị nwere ike weghachite nchapu ndị ahụ ka ọ bụrụ ihe na -atọ ụtọ, ahụike na nke ọhụrụ. Ọbụghị naanị na ị ga -akwalite oke nke vitamin na mineral dị mkpa kwa ụbọchị, mana ị ga -echekwa ego na oge n'ime usoro a. Nri itoolu ndị a kwesịrị ka agaa gburugburu.

Egwu ero

Maggie Moon, MS, RDN, onye edemede Nri MIND. Osisi ahụ na-ezobe nnukwu isi iyi vitamin D na beta-glucans, nke amaara iji belata cholesterol, ka Ọnwa na-akọwa.

Bee ha nke ọma ma gbakwunye ahịhịa na ihe na -esi ísì ụtọ maka burger patty na -enye afọ ojuju, ọnwa na -atụ aro. Ndị a nwere ike ịbụ ntọala maka nnukwu nri na-enweghị anụ, ma ọ bụ ị nwere ike itinye mushrooms n'ime ngwakọta anụ ehi, yana ekpomeekpo ole na ole, dị ka galik, feta, na pasili. Na, nke a bụ ndụmọdụ: "Sauté tupu ị gwakọta n'ime ndị na -ata anụ ehi," Moon kwuru. "Nke a na -ebelata abụba ma na -abawanye ihe oriri nke burger mgbe ọ ka na -atọ ụtọ nke ukwuu."

Mkpụrụ osisi Citrus

Ọ dịghị mkpa ịgbanye ụtụtụ gị OJ, mana enwere ọtụtụ ihe ị nwere ike iji citrus mee karịa ị juiceụ ya. Lemọn, limes, na oroma bụ ihe na-eme ka ụtọ ụtọ dị mma, nke nwere ike inyere gị aka belata shuga, abụba na calorie mgbe ị na-esi nri, Moon kwuru. "Zest bụkwa ebe flavonoids dị mgbagwoju anya dị, yabụ enwere nkwalite antioxidant ọzọ," ka ọ na-ekwu. Jiri ya mee osikapa osikapa ma ọ bụ mee dị ka ihe eji achọ mma.

Ihe ọzọ bụ na ị nwere ike na-atụfu ụfọdụ ezigbo nri ndị ọzọ, dị ka d-limonene, nke “dị mma maka mgbari mgbaze na mgbochi ọrịa kansa,” ka Isabel Smith, M.S., R.D., C.D.N na-ekwu. Ị nwere ike ghee anụ ọkụkọ ma ọ bụ azụ azụ ma ọ bụ tinye zest na akwa.

Broccoli na kọlịflawa azuokokoosisi na akwụkwọ

Nke a bụ ihe na -awụ akpata oyi n'ahụ: Ị nwere ike tụfuo akụkụ kacha edozi nri veggie a. "Osisi Broccoli nwere ọtụtụ calcium, iron, na vitamin C gram maka gram karịa florets," Smith na -ekwu. Naanị tụba ha na veggie ma ọ bụ gwakọta n'ime mkpuru.

Ọ bụrụ na ịchọta broccoli epupụta na stalks, adịghị dọka ha. Lauren Blake, R.D., onye na-ahụ maka nri egwuregwu na The Ohio State University Wexner Medical Center kwuru, sị: "Akwukwọ ahụ bụ otu n'ime isi mmalite calcium kachasị na akwụkwọ nri." Ha nwekwara eriri, iron, na vitamin A. "I chọrọ vitamin A maka mgbochi na akpụkpọ anụ na ọkpụkpụ dị mma," ka Ilyse Schapiro, MS, RD, CDD kwuru. Gwakọta akwụkwọ ahụ na mmanụ oliv na galik dị mma nke obi ma ọ bụ tinye na mpempe achịcha n'ime otu oyi akwa wee gbanye na oven 400 ° F ruo mgbe ọchịchịrị gbara ọchịchịrị (ihe dị ka nkeji 15).

Akwụkwọ Celery

Ị nwere ike iche na celery dị elu na ọdịnaya mmiri ma dị mma maka nsị, mana uru nri ya na -aga n'ihu karịa, ọkachasị ma a bịa n'akwụkwọ. "Akwụkwọ celery bara ọgaranya na magnesium, calcium, na vitamin C," ka Schapiro na -ekwu. Ị nwere ike tufuo akwụkwọ celery na salad kale, jiri ya dịka akụkụ nke ihe oriri maka ofe na ofe, ma ọ bụ fesaa ya n'elu ọkụkọ ma ọ bụ azụ dị ka ihe eji achọ mma.

Nri ọzọ a na-efunahụkarị nke na-ejikọta ya na akwụkwọ celery zuru oke? Akpụkpọ anụ yabasị. Ọnụ, ihe mkpofu ndị a na-atụfu ga-eme ka ihe ụtọ nke ofe ma ọ bụ ngwaahịa dị elu ma nye dose nke antioxidants, dị ka quercetin, chọpụtara iji belata ọbara mgbali elu, ọ na-agbakwụnye.

Mkpụrụ osisi Beet

A na-atụfukarị n'elu beets, ma dị ka n'elu karọt, ha ekwesịghị ịbụ. Keri Glassman RD, CDN, onye nwe The Nutritious na -ekwu, "Akwụkwọ nri beet bụ ezigbo ebe vitamin A, K, na C, nke na -arụ ọrụ dị ka antioxidants n'ime ahụ iji lụso radicals n'efu. Ndụ. "Ha na-enye aka dị mma nke eriri, nke dị mma maka ahụike mgbaze gị."

Nke a bụ ihe ị ga -eme: bepụ akwụkwọ ndụ akwụkwọ ndụ ahụ n'elu mgbọrọgwụ beet, kechie ya na akwa nhicha mmiri, tụba ha n'ime akpa nchekwa plastik, wee tinye ya na friji. Gbalịa iji ha n'ime ụbọchị ole na ole. Gwakọta ha na salads, gbakwunye ha na smoothies, ma ọ bụ ọbụna sauté ma ọ bụ jupụta ha.

Otu a na -aga maka ahịhịa ahịhịa. "Enwere ike iji ha mee ihe na salads ma ọ bụ na-esi ísì ụtọ ma gwakọta n'ime efere starchy dị ka osikapa, agwa, ma ọ bụ quinoa, na akwụkwọ nri karọt dị mma maka broths, nke a ga-eji mee ihe dị ka isi maka ofe na sauces," ka Benjamin White na-ekwu. Ph.D., MPH, RD, LDN, nke Ụlọ Structure.

Aquafaba

Kwụsị ịcha isi gị-kedu ihe heck bụ aquafaba?!-ma gaa n'ihu. Ngwaahịa chickpea a mara mma nke ukwuu, ọ bara uru nke ukwuu maka ndị anaghị eri anụ.

“Mmiri na-egbu egbu” n’ime karama agwa-ihe ị na-asachapụ mmiri ọsịsa nwere vitamin na mineral, yana starch sitere na agwa ma ọ bụ mkpo, ọ na-ewu ewu n'ihi ike ya dị egwu iji dochie akwa. Blake kwuru. Ọ sịrị, "Enwere ike iji ya dị ka ihe anaghị eri anụ na mgbakwunye nri, meringues, mousse chocolate, ice cream, buttercream na ndị ọzọ."

Akpụkpọ anụ nduku

Ma ọ bụ nduku esiri esi ma ọ bụ poteto ụtọ, a na-eri anụ ahụ mgbe niile. "Akpụkpọ anụ poteto nwere ihe dị ka gram 3 nke protein, ihe dị ka gram 5 nke eriri (anụ ahụ nwere naanị gram 2), na vitamin B," Smith na-ekwu. N'ezie, enwere B6 n'akpụkpọ ahụ karịa n'anụ ahụ.

Kedu ihe ọzọ, ịchekwa akpụkpọ anụ nduku nwere ike belata ohere ị nwere ịrịa ọrịa. Elizabeth Stein, onye nchoputa na onye isi ala Purely Elizabeth kwuru, "Oke mkpụrụ osisi na akwụkwọ nri bara ụba na phytochemicals, antioxidants, na fiber." "Nnyocha egosila na phytochemicals nwere ikike ichebe mkpụrụ ndụ site na mmebi nke nwere ike ibute ọrịa kansa, kpalite usoro ahụ ji alụso ọrịa ọgụ, ma belata mbufụt."

Osisi kukumba

Kukumba nwere peeled nwere ike ịdị mma maka mikpuo n'ime hummus ma ọ bụ gbanye n'ime salads Greek, mana ọtụtụ vitamin cucumbers nwere dị na akpụkpọ ahụ n'onwe ya, ka Glassman na -ekwu. Ọ sịrị, "Nke a bụ isi mmalite ọzọ nke eriri anaghị agbaze, yana vitamin A na K, nke dị mma maka ọhụụ na ahụike ọkpụkpụ,"

Nke ka mma, nọgidesie ike mgbe ị na-agbakwụnye salad kukumba dị ụtọ, dị ka isi painiapulu, nke a na-emefukarị, bụ isi mmalite nke bromelain na-egbochi mbufụt, achọtara ịlụ ọgụ ọrịa, ọ na-ekwu.

Ọkpụkpụ anụ

Enwere ike iji ọtụtụ akụkụ anụmanụ esi nri iji kwalite nri na ụtọ, White kwuru. "Ọkpụkpụ nwere ike bụrụ ihe na-eme ka broth na ofe mara mma," ka ọ na-ekwu. Na mgbakwunye, ọkpụkpụ siri ezigbo ike, yabụ na ha na -enye oke ụtọ dị ụtọ na -enweghị ọtụtụ kalori.

Ị nwere ike ịme ofe ofe ọkpụkpụ dị mma n'ụlọ, nke na-enye gị ohere ijikwa nnu ma belata sodium karịa nhọrọ ụlọ ahịa zụtara. Allison Stowell, MS, RD, CDN, nke Guiding Stars na -ekwu, "Chekwaa ọkpụkpụ anụ ọkụkọ gị ọzọ ma ọ bụ anụ ehi ma mee ofe na -edozi ahụ nke nwere ike ịnụ ụtọ n'onwe ya ma ọ bụ jiri ya nye nri na efere ndị ọzọ. .

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