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Mkpụrụ osisi bụ ezigbo ihe na-enye ezigbo vitamin na mineral. Nnukwu eriri, mkpụrụ osisi na-enye ọtụtụ antioxidants na-eme ka ahụike sie ike, gụnyere flavonoids. Isoro nri riri mkpụrụ osisi nwere ike inyere aka belata nsogbu mmadụ nwere ịrịa ọtụtụ nsogbu ahụike dịka kansa, ọrịa obi na ọrịa shuga.
Dịka nchọpụta emere na assimilating uru ahụike nke mkpụrụ osisi dị iche iche a chọpụtara na lemọn kacha baa uru, nke sochiri strawberry, oroma, wayo, na mkpụrụ osisi grape na uhie.
Na esoro nri mkpụrụ osisi, ụfọdụ isi ihe iburu n'uche bụ ndị a [1] :
- Họrọ mkpụrụ osisi : Ha bara ọgaranya na antioxidants. Nnyocha egosiwo na ha nwere 20 ruo 40 pasent karịa antioxidants karịa ndị ogbo ha toro eto.
- Nke dị elu karịa tart, nke ka mma : Otu ihe dị elu nke ogige tart na-egosi na mkpụrụ osisi ahụ bụ ụlọ nkwakọba ihe bara ọgaranya nke micronutrients na phytonutrients nke na-arụ ọrụ dị ka antioxidants dị ike.
- Mkpụrụ osisi ndị nwere agba na-enyekwu uru : Agba miri emi nke mkpụrụ osisi mkpụrụ osisi na-egosi na ọ nwere ogo dị elu nke phytonutrients nke na-enye aka na antioxidant na mgbochi mkpali Njirimara nke mkpụrụ osisi ahụ.
Ugbu a, ka anyị leba anya na mkpụrụ osisi kachasị mma nwere ike inye aka mee ka ahụike gị dịkwuo mma.
1. Lemọn
Ọmụmụ ekwuola na flavonoids dị na lemon na mkpụrụ osisi citrus ndị ọzọ nwere antibacterial, anticancer, na antidiabetic properties. Mkpụrụ osisi Citrus bara ọgaranya na akụrụngwa a na-akpọ phytochemicals nke dị mkpa maka ahụike mmadụ. Ihe ọ Juụ fromụ sitere na lemon 50 g nwere ọtụtụ nri dị ka carbohydrates, potassium, vitamin C, calcium na fiber. Lemọn nwekwara thiamin, riboflavin, niacin, vitamin B-6, folate, na vitamin A.
Nwere ike nweta uru nke lemon site na iji ihe ọ juiceụ juiceụ nke lemon na ekpomeekpo mmiri ọ orụ orụ ma ọ bụ afanyekwa a salad. I nwekwara ike iri ụdị lemons organic.
2. Rasasi
Ndị nchọpụta arụtụwo aka na mkpụrụ osisi tomato bụ nke ya na akwụkwọ ndụ akwụkwọ ndụ. Ejiri eriri, phytonutrients na antioxidants, raspberries egosila na ọ ga-ebelata uto nke mkpụrụ ndụ cancer na arịa ọbara. Ndị na-eme nchọpụta kwenyere na mkpụrụ osisi phytochemicals na-akpali nchebe nke enzyme nke aka anyị nke na-egbochi uto nke ihe ndị na-akpata nnwere onwe.
Ọmụmụ ihe na-aga n'ihu, ebe a na-enyocha mmetụta nke mkpụrụ osisi berry na mkpụrụ ndụ kansa mkpụrụ ndụ mmadụ na ndị nchọpụta kwenyere na mkpụrụ osisi nwere ike iji ya mee ihe dị ka mgbakwunye ọgwụgwọ maka colon, prostate, na ọrịa ara ara. N'ihi ya, a na-ahụta kranberị, blueberries na cherị tart ka ha aba uru.
3. pọmigranet
Ihe magburu onwe isi iyi nke phytonutrients , a na-ekwu na pọmigranet nwere ọrụ antioxidant abụọ ma ọ bụ okpukpu atọ dị ka tii na-acha akwụkwọ ndụ ma ọ bụ mmanya uhie. Nnyocha egosiwo na mkpụrụ pọmigranet nwere ike inye aka kpuchido kansa, belata ọbara mgbali elu, melite ogo cholesterol, ma melite arụ ọrụ ọgụgụ isi.
Otú ọ dị, mkpụrụ osisi kwesịrị ịdị iwesa na-achịkwa quantities n'ihi nnukwu shuga dị na ya. Nwere ike ijikọta ya na seltzer iji mee ka ọdịnaya shuga dị n'okpuru.
4. Mkpụrụ vaịn Uhie
Ihe polyphenolic dị na mkpụrụ vaịn na-acha uhie uhie bara uru maka ahụike mmadụ. Resveratrol, otu akụkụ nke polyphenols na-eme ihe dị ka antioxidants ma nyere aka kpuchido ahụ gị megide mmebi nke mkpụrụ ndụ ndị na-emegharị ahụ na-akpata. A na-ekwu na ị consumptionụ mkpụrụ vaịn na-acha ọbara ọbara ga-enyere aka igbochi mmalite nke nsogbu ahụike dịka ọrịa kansa na ọrịa obi .
5. apụl
Apụl bụ mkpụrụ osisi dị elu , nke pụtara na iri ha nwere ike ịkwalite ahụike obi ma kwalite ọnwụ. Ihe pectin dị na apụl na-enyere aka ịnọgide na-enwe ezigbo ahụ ike. Were apụl jiri anụ ahụ ya nweta ọtụtụ uru ya.
Mkpụrụ ndị a nwere quercetin dị elu, flavonoid nke nwere ike ịnwe ọgwụ mgbochi kansa. Ọtụtụ nnyocha egosiwo na enwere njikọ dị n'etiti iri apụl mgbe niile na obere ihe gbasara ọrịa obi, ụfọdụ ọrịa cancer, na ọrịa shuga .
6. painiapine
Mkpụrụ osisi a pụrụ inye aka belata mbufụt ma kwalite uto anụ ahụ dị mma. A na-ewere ihe arụ ọrụ a na-akpọ bromelain na painiapulu dị ka mgbakwunye nri maka uru ọ bara. Painiapulu nwere manganese, nke ahụ na-eji wuo ọkpụkpụ na anụ ahụ.
7. Unere
Nnukwu ọdịnaya nke potassium na unere na-eme ka ọ bụrụ ezigbo ike, na otu banana nwere calorie 105 na 26.95 g nke carbohydrate. Ihe eriri na a banana mgbe nile nwekwara ike inyere na mgbe nile bowel mmegharị na afo mbipụta, dị ka ọnya na colitis.
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8. Ube oyibo
Avocados bara ọgaranya na oleic acid, abụba a na-edozi nke na-enyere aka belata ọkwa cholesterol. Dabere na ọmụmụ, avocados a pụtara na-enyere ịnọgide na-enwe ike cholesterol etoju na ezi abụba nwere ike belata ihe ize ndụ nke ọrịa obi na ọrịa strok.
9. Aka
Ezigbo ihe na-enye vitamin C, mango juputara na fiber soluble, nke nwere ike inye ọtụtụ uru ahụike. Nnyocha egosiwo na mango nwere antioxidant siri ike na mgbochi mkpali nke nwere ike inye aka belata ihe egwu dị iche iche ọrịa .
10. Mkpuru osisi
Mkpụrụ osisi a na-edozi ahụ nwere vitamin C, manganese, folate na potassium nke bara oke uru maka ahụike mmadụ. Tụnyere na mkpụrụ osisi ndị ọzọ, strawberries nwere dịtụ ala glycemic index, si otú anaghị eme ka ọbara mgbali elu dị elu.
N'otu aka ahụ mkpụrụ osisi ndị ọzọ, strawberries nwere ikike antioxidant dị elu, nke nwere ike belata ohere ị nwere ịrịa ọrịa na-adịghị ala ala.
Lelee Nkọwa Akwụkwọ- [1]Veiga, M., Costa, E. M., Voss, G., Silva, S., & Pintado, M. (2019). Injinia na Uru Ọbara Mkpụrụ osisi na Ahịa A Beụ. Na mmanya na-egbu egbu (p. 363-405). Akwụkwọ Woodhead.
