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E nwere ọtụtụ ụzọ na usoro nke na-enyere aka ịkwalite ọnwụ.
ihe mkpuchi ihu n'ụlọ maka akpụkpọ ahụ na-egbuke egbuke
Site na omume ka mgbakwunye na nri, ndepụta a anaghị agwụ agwụ. N'isiokwu dị ugbu a, anyị ga-elekwasị anya na ịgagharị ụfọdụ ụdị nri bara uru nke nwere ike inyere aka kwalite ọnwụ. Tinye ihe oriri ndị a n'ime nri gị kwa ụbọchị iji bulie oke mbadamba ahụ ike. Were anya.
1. Lemọn
Juru na antioxidants na ọtụtụ nri ndị ọzọ, lemon bụ otu n'ime mkpụrụ osisi kachasị baa uru na-enyere aka ịkwalite ọnwụ. Lemọn mmiri nwere ike ịkwalite izu ezu, na-eme ka metabolism ma nwekwuo ọnwụ [1] .
Lemonrinụ ihe ọ juiceụ juiceụ lemon n’oge ụtụtụ n’afọ efu, nwere ike inye aka n’ibu ọnwụ.
2. Oroma
Oranges nwere abụba na-abaghị uru ma bụrụ isi iyi nke antioxidants, nke na-eme ha otu n'ime mkpụrụ osisi kachasị mma-ọnwụ enyi. [abụọ] . Oranges na-enye calorie 47 naanị na gram 100 ma kpọọ ya mkpụrụ osisi calorie na-adịghị mma ebe ọ nwere calorie ole na ole karịa ihe ahụ gị chọrọ [3] .
Ngwongwo a nke oroma na-ekere òkè dị ukwuu n'ịkwalite ọnwụ dị arọ dị ka mkpụrụ osisi mgbe ị na-ere ọkụ na-ere karịa ihe ị na-eri.
3. Tamarind
Mkpụrụ osisi tangy na uto a nwere polyphenols nwere antioxidant na mgbochi mkpali, nke nwere ike inye aka gbochie ụfọdụ ọrịa [4] . Nnukwu vitamin C, nri a gbara ụka na-enyere aka na ọnwụ ọnwụ ma ọ bụrụ na erichaa ya otu ugboro n’izu. Tinye tamarind na curries iji nyere aka belata abuba [5] .
eji glycerin maka egbugbere ọnụ
Nnyocha na-egosi na tamarinds nwere hydroxycitric acid (HCA) nke ejikọtara na ọnwụ dị ka ọ na-egbochi enzyme n'ime ahụ nke na-enyere aka ịchekwa abụba [6] .
Atụmatụ nri maka ịbelata ibu n'ime otu ọnwa
4. Yogọt
Yghurt na abụba na abụba dị elu na protein, calcium, vitamin na probiotics, nke dị mkpa maka ahụike gị dum [7] . Nnyocha ekwuola na yogọt na-enweghị abụba n’ụbọchị nwere ike inyere gị aka ịkwụsị abụba na mpaghara afọ [8] .
Rịba ama : Ọ bụrụ na agụụ na-agụ gị nke ukwuu, zere ịghụ yogọt n’ihi na ọ nwere ike ibute bloating.
5. Tomato
Ọ bụ ezie na ọ nwere ike ịdị ka ihe ijuanya, tomato nwere ike inyere gị aka ịkwụsị ibu site na iwepu ọdịnaya abụba achọghị na ahụ [9] . Tomato nwere ike gbanwee nguzogide leptin, ụdị protein nke na-enyere aka ịchịkwa ọnụego metabolic na agụụ ma rụọ ọrụ dị mkpa n'ịwụfu paụnd ahụ [10] .
6. Nwoke Raw
Mkpụrụ osisi mango bụ otu n'ime nri kachasị mma na-enyere aka ịkwalite ọnwụ ahụ ike. Mkpụrụ osisi a nwere ike inyere gị aka ịkwụsị ibu n’isi. Iri mango buru ibu nwere ike inye aka kwalite ọnwụ dị ka mkpụrụ osisi na-enyere aka melite metabolism na mgbaze gị, si otú a na-akwalite oke nha ahụ ike iri na otu .
7. Aberebo
Painiapulu nwere otutu bromelain acid nke n’eme ka abụba cha cha ngwa ngwa mgbe nkpuru osisi gbarisiri. [12] . E wezụga nke ahụ, mkpụrụ osisi ahụ nwere ezigbo eriri nke nwere ike inyere aka ịchịkwa ọkwa shuga dị n'ọbara gị ma nyere gị aka iri obere n'ihi na ọ na-eme ka ị nwee afọ ojuju [13] .
8. Amla (Indian goozberị)
Amla dị ezigbo mma maka ụkọ ọnwụ n'ihi ihe onwunwe hypolipidaemic [14] . Iri amla nwere ike inyere aka itule ma melite metabolism, belata oke ibu ma kwalite oke ibu na ndi buru ibu [iri na ise] .
Atụmatụ nri maka ịbelata ibu n'ime ụbọchị 7
Ewezuga ihe ndị anyị kwuru na mbụ, inine achicha bụkwa ezigbo nhọrọ maka ịdalata. Nri gbara ụka a na-ere calorie ọkụ ọsọ ọsọ n'ihi ọnụnọ acid.
Na A ikpeazụ Note…
Ọ bụ ezie na nri ndị a gbara ụka na-enyere aka ịkwalite ọnwụ ibu, a ga-ezere iri nri gbara ụka n'abalị ka ọ na-eme ka oyi na ụkwara ka njọ. Ewezuga nke ahụ, nri gbara ụka nwere ike igbochi njem njem gị na-ebu ibu n'abalị n'ihi na ọ nwere ike ibute mmiri.
Ọzọkwa, iri nri ndị a naanị agaghị enyere aka ịkwalite ọnwụ ma ọ bụ ahụike. Ọ dị ezigbo mkpa ịgbaso usoro nri dị mma na usoro mmega ahụ, oge niile.
