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Osikapa bụ nri gbara ọkpụrụkpụ ma bụrụ akụkụ nke nri ihe karịrị ọkara nke ndị bi n’ụwa kwa ụbọchị. Ọdịmma ya, nnweta na ike imeghari nri ọ bụla na-atọ ụtọ bụ ihe na-eme ka osikapa bụrụ isi ihe oriri ọ bụla.
Osikapa, ọkachasị osikapa ọcha anyị na-eri ihe fọrọ nke nta ka ọ bụrụ kwa ụbọchị, nwere nri ole na ole dị mkpa maka na a nụchara ya, nke pụtara na ewepụla mkpo ya, bran na nje ya n'oge ọrụ igwe.
Nnyocha egosiwo na e jikọtara ọka ndị a nụchara anụcha na oke ibu [1] [abụọ] . Ọzọkwa, mkpụrụ ọka a nụchara anụcha dị ka osikapa ọcha bụ isi iyi nke carbohydrates na calorie efu na obere vitamin na mineral dị oke mkpa.
Mana enwere uzo ozo ndi ozo di nma banyere osikapa nke nwere ike inyere aka izute ihe mgbaru ọsọ gi onwe gi. Anyị edepụtara ụfọdụ n'ime usoro ndị ọzọ dị mma maka osikapa ị nwere ike itinye na nri gị kwa ụbọchị.
1. Quinoa
Quinoa bụ otu n'ime nri ahụike kachasị ewu ewu mara maka uru bara uru dị elu. Enweghi gluten na protein dị elu karịa osikapa. O nwere amino acid itoolu di nkpa nke n’eme ka o buru ezigbo protein n’uche ndi anaghị eri anụ [3] .
Esi esi nri: N’ime ọkara efere nke quinoa tinye iko abụọ na mmiri ma sie ya. Kpuchie efere ma belata okpomọkụ. Ghaa ya na minit ole na ole ruo mgbe mmiri na-abanye. Wepu ya ma mee ka o zuru ike maka nkeji ise. Nwere ike ịgbakwunye nri ị họọrọ mgbe ị na-esi quinoa.
2. Ọka bali
Ọka bali nwere ụdị nri ire ụtọ na uto nke ụwa ma nwee protein na fiber karịa osikapa. O nwekwara ezigbo igwe, magnesium, potassium, fiber, calcium na vitamin na mineral ndị ọzọ dị mkpa [4] .
Esi esi nri : Tinye iko mmiri mmiri anọ n’ọkara efere ọka bali. Obụpde ya maka nkeji ole na ole ma belata ọkụ. Sichaa ọka bali ahụ ruo minit iri abụọ na ise ruo iri atọ ruo mgbe ọ ga-adụ nro. Wepu ya n’ọkụ ma kpochapu oke mmiri bali tupu irichaa ya.
3. Couscous
Couscous bụ ngwaahịa ọka eji eme ọka sitere na ntụ ọka durum ma ọ bụ ntụ ọka semolina. E nwere ụdị couscous atọ nke gụnyere Moroccan, Lebanon na Israel. Couscous nke ọka-wheat niile bụ ahụike ka mma n'ihi na ọ bara ọgaranya na fiber na protein karịa ụdị couscous dị iche iche.
Esi esi nri: Na ọkara nke nnukwu efere nke couscous tinye ọkara nnukwu efere mmiri ma weta ya na obụpde. Wepu ya ma mee ka couscous zuo ike maka nkeji ise tupu ị jee ozi. Younwere ike ịgbakwunye inine ị họọrọ mgbe ị na-esi couscous na-esi esi.
Foto Ref: Thekitchn
4. Osikapa Shirataki
Osikapa Shirataki bu uzo ozo di nma na osikapa. A na-eme osikapa Shirataki site na konjac mgbọrọgwụ ma nwee ọgaranya na glucomannan, ihe okike, mmiri na-edozi mmiri. Glucomannan nwere ọtụtụ uru ahụike nke egosiri iji gbochie ọtụtụ ọrịa na-adịghị ala ala [5] .
Esi esi nri: Itucha shirataki osikapa nke oma ma sie ya maka otu nkeji. Ke pan ikpo osikapa karịrị ọkara okpomọkụ ruo mgbe ọ amama asat. Nwere ike ijikwa osikapa shirataki na akwụkwọ nri ndị ọzọ na-eghe eghe.
ka esi eme ka ara ghara isi ike
5. Rice kọlịflawa
Rice kọlịflawa bụ ihe ọzọ magburu onwe ya ọzọ na osikapa. Kọlịflawa bụ ezigbo isi iyi nke vitamin C, eriri, manganese, potassium na vitamin K nke na-enye aka n'ọtụtụ uru ahụike ya [6] . Texturedị na ọdịdị nke kọlịflawa rised yiri nke osikapa esi nri, yabụ ị nwere ike iji osikapa gbanye ya.
Esi esi nri: Sichaa ma gbue kọlịflawa n'ime ọtụtụ iberibe ma ghichaa ha. Ekem esi nri kọlịflawa rised na ọkara okpomọkụ na obere mmanụ. Esi nri ruo mgbe kọlịflawa riced dị nro na aja aja.
6. Egbue kabeeji
Kabeeji bụ ihe dị iche iche nke na-eme ka ọ bụrụ ezigbo ihe ọzọ na osikapa. Kabeeji nwere eriri, vitamin C, vitamin K, calcium ma nwee obere vitamin A, iron na magnesium [7] .
Esi esi nri: Na-asa na iri kabeeji. Were nri ya were obere mmanụ n’ọkụ ruo mgbe ọ ga-adị nro. Nwere ike ijikọta kabeeji na veggies-eghe, àkwá na anụ anụ.
7. Rịkụl broccoli
Rice broccoli bụ ihe ọzọ dị mma maka osikapa. Broccoli bụ ụlọ oriri na-edozi ahụ jupụtara na vitamin, mineral na antioxidants. Ngwongwo a na-edozi ahụ bụ ezigbo ahụ ike na nri gị ma ọ bụ sie ma ọ bụ nke ndu [8] .
Esi esi nri: Ghichaa broccoli wee sie ya na obere mmanụ na obere mmanụ.
Image ref: nri nri
8. Farro
Farro bụ ọka wit na-edozi ahụ na chewy udidi. Ọ bụ zuru okè ike ọzọ ka osikapa. Farrois juputara na protein, eriri, vitamin, mineral na antioxidants [9] .
Esi esi nri: Tinye iko mmiri atọ n’ime ọkara otu efere nke farro Fikiere. Weta ya na obụpde ma sie ya ruo mgbe ọ ga-adụ.
okwu nnabata maka ụmụ akwụkwọ
9. Freekeh
Freekeh bụ mkpụrụ ọka juputara n'ọtụtụ nri dịka iron, calcium, zinc, fiber, magnesium na protein. Infact, freekeh nwere protein na okpukpu abụọ karịa eriri karịa quinoa.
Esi esi nri: Ikpokọta otu iko freekeh na iko abụọ nke mmiri. Obụpde ya maka nkeji ole na ole ma belata okpomọkụ. Simmer ya ma sie nri maka nkeji iri abụọ.
Foto ref: ebay
10. Bulgur ọka wit
Bulgur wheat bụ ọka sitere na ọka wit nke gbawara. O nwere obere kalori ma nwee ụdị udidi na ụtọ osikapa. Bulgur wheat bụ ezigbo isi iyi nke magnesium, iron, manganese na fiber. Ọ na-enye ọtụtụ uru ahụike dịka ịkwalite ahụike obi, imeziwanye mgbaze, inye aka na ọnwụ ọnwụ wdg [10] .
Esi esi nri: Na efere tinye iko mmiri abụọ na iko nke ọka bulgur. Esi nri karịrị ọkara okpomọkụ ruo mgbe ọ ga-adị nro. Igbapu mmiri karịrị site na bulgur wheat tupu ị na-eje ozi.
Iji Mechie ...
Quinoa, bulgur wheat, bali, kabeeji achicha, kọlịflawa riced, na broccoli riced, wdg bụ ụfọdụ n'ime ndị nọchiri anya osikapa nke jupụtara na nri ma dị mfe isi nri. Gbalịa itinye nri ndị ọzọ na-edozi ahụ na ahụ ike n’ime nri gị kwa ụbọchị.
