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Njirimara nri na ihe oriri kwesiri igbanwe mgbe ndi mmadu toro. Ndị na-edozi ahụ dị ka vitamin D, protein, calcium na vitamin B12 dị mkpa maka ụmụ nwoke na ụmụ nwanyị na ma ọ bụ karịa 40 dịka nri ndị a nwere ike inyere aka ịnọgide na-arụ ọrụ anụ ahụ na echiche ha n'oge na-adịghị anya.
Usoro nri siri ike nke nri na-enyere aka belata nsogbu nke nkwarụ, ọrịa na ịdabere na nká ma mee ka ndụ dị n'etiti ndị toro eto na ndị toro eto belata. [1]
N’isiokwu a, anyị ga-atụle ihe oriri na-ezighi ezi maka ụmụ nwoke na ụmụ nwanyị karịrị afọ 40. Lelee anya
ka esi ewepu ihu tan
Superfoods Maka Menmụ nwoke
1. Tomato
Tomato nwere osisi carotenoid nke aha ya bụ lycopene nke nwere ihe ndị na-akpata antioxidative. Igwe ihe ọkụkụ a na-enye tomato agba ya na-acha ọbara ọbara ma nwee ike inye aka belata ọrịa nke ịrịa ọrịa prostate ịka nká na ịchịkwa ọbara mgbali elu.
2. pottọ nduku
Fọdụ nsogbu ịka nká ndị nwoke na-enwekarị gụnyere ọbara mgbali elu, nsogbu ịhụ ụzọ na ihe ize ndụ nke kansa. Nduku dị ụtọ dị ukwuu na potassium, beta-carotene na ọtụtụ phytochemicals na ihe ndị dị mkpa nwere ike ime dị ka mgbochi ịka nká ma belata ihe ize ndụ nke ọrịa metụtara afọ na ụmụ nwoke.
3. Otis
Oats nwere uru bara ụba maka ndị okenye, dịka ịgwọ ọrịa na-erectile, igbochi afọ ntachi, belata ọkwa glucose na mbelata ọbara mgbali. O nwere amino acid a na - akpọ L-arginine nke na - enyere aka ịgwọ nsogbu ndị a kpọtụrụ aha na ogologo oge. Oats dịkwa ọnụ ala ma dịkwa mfe ịkwadebe nri maka ndị okenye.
4. Rose apụl
Rose apple ma ọ bụ jambu bụ nnukwu nri siri ike jupụtara na antioxidants dị mkpa. Ọ bụ nnukwu ụbụrụ na nri anya n'ihi ọnụnọ nke terpenoids. Calcium dị na apple apụl nwere ike inyere aka ịnọgide na-enwe ahụike ọkpụkpụ mgbe eriri na-enyere aka igbochi afọ ntachi na nsogbu ndị ọzọ gbasara nri.
5. Akwa
Sarcopenia, ụdị ụdị ahụ ike, bụ nsogbu ahụike nkịtị n'ihi ịka nká. Akwa sitere na protein nke nwere ike inye aka mee ka akwara sie ike, chekwaa ike ya na ike ya. O nwekwara ike inye aka belata ihe ize ndụ nke mbufụt na ọrịa nrịanrịa. [abụọ]
6. Turkey nkpu
Cholesterol dịgasị iche iche dị iche iche nke anụ ọkụkọ anụ ịkpụ. A na-ahụ ọtụtụ abụba na akpụkpọ anụ anụ ọkụkọ nke enwere ike iwepụ ngwa ngwa. Akụkụ Turkey nwere ihe dịka 1 pasent nke lipid ma ọ bụ abụba ma nwee nnukwu protein na monounsaturated fatty acids. Nri ndị a nwere ike inye aka belata ihe egwu nke oke ibu, ọrịa obi, ọrịa shuga na etuto ahụ ndị toro eto. [3]
7. Ero
Mushrooms nwere ike inye aka belata ihe ize ndụ nke ndalata uche nke ndị okenye. Mushroomsụ ero ugboro abụọ n’izu ụka nwere ike inye aka mee ka ebe nchekwa dị, nchebara echiche dị mma ma gbochie ihe ọghọm ọrịa dịka Alzheimer n’ime ndị gafere afọ iri anọ.
8. almọnd
Nnyocha egosila na oriri nke mkpụrụ na-ejikọta ya na mbelata nnukwu ọrịa na-adịghị ala ala n'etiti ndị agadi na ndị agadi. Almọnd, otu mkpụrụ dị mkpa, nwere ike inye aka igbochi nrụgide oxidative na ọzịza na-adịghị ala ala ma belata ihe ize ndụ nke ọrịa metụtara afọ dịka ọrịa kansa na ọrịa uche. [4]
ọka na-enweghị gluten na India
Superfoods Maka Womenmụ nwanyị
1. Mmiri ara ehi
Ọkpụkpụ ịnweta njupụta na-ebelata afọ na ọrịa ndị metụtara ya dị ka osteoporosis bụ nke jupụtarakarị na ụmụ nwanyị meworo agadi. Mmiri ara ehi bụ ihe na-enye calcium n'ụba nke nwere ike inye aka igbochi ọnwụ nke ọkpụkpụ ọkpụkpụ na ọrịa ọkpụkpụ metụtara ụmụ nwanyị. [5]
2. Yogọt
Ka ụmụ nwanyị na-etolite etolite, ọrịa psycho-physiological na-arịakarị. Yoghurt nwere ike inye aka gbochie ihe egwu nke ọrịa metụtara ọkpụkpụ, nsogbu nke uche na mgbaàmà tupu oge ịmụrụ ụmụ nwanyị na-eru afọ 40 ma ọ bụ karịa 40. Ọ bara ọgaranya na ihe ndị dị mkpa dị ka calcium, vitamin B12 na riboflavin.
3. Akwụkwọ nri
Akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ dị ka akwụkwọ nri nwere nri antioxidant dị ka vitamin C. Nnyocha egosila na antioxidant phenolic ogige na inine na-amụba ọbara antioxidants na mmadụ ma nwee ike inye aka belata radicals free n'ime ahụ ma belata ịka nká. [6]
4. Mkpụrụ osisi flax
Mkpụrụ osisi Flax bara ọgaranya na phytoestrogens na nri ndị dị ka acid linolenic, vitamin A, potassium, vitamin C na potassium. Ihe dị elu nke estrogens na flaxseeds nwere ike inyere aka ịnọgide na-enwe nguzo hormonal na ọrụ ọmụmụ na ụmụ nwanyị, nke na-agbadakarị ibelata afọ.
eke agba maka ntutu ọcha
5. Utu ahihia
Oriri nke bluuberi metụtara mbelata ndalata uche na ụmụ nwanyị meworo agadi. A maara ya iji melite ebe nchekwa na ọrụ moto n'ihi nnukwu ọdịnaya nke antioxidants dị ka vitamin C, vitamin K na manganese.
6. Mkpụrụ Brazil
Mkpụrụ osisi Brazil bara ọgaranya na selenium nke na-eme ka arụ ọrụ ọgụgụ isi na-eto eto na-eto eto nwere mmetụta dị nro. Magnesium na mkpụrụ brazil na-enyekwara aka belata mgbaàmà dịka adịghị ike akwara, ike ọgwụgwụ, ọkụ ọkụ na ụkọ. [7]
7. Sauerkraut
Sauerkraut ma ọ bụ kabeeji fermented na-eji lactic acid, tyramines, phytoestrogens, vitamin dị ka A na C, na mineral dị ka potassium, iron na folate. A na-ewere Sauerkraut dị ka nri dị oke nri iji melite nsogbu ahụike ọgụgụ isi, ịkwado ahụike ọkpụkpụ ma belata ihe ize ndụ nke kansa ara.
8. Mackerel
Omega-3 bụ ezigbo ihe na-edozi ahụ maka ụmụ nwanyị iji gbochie ihe ize ndụ nke ọrịa obi, jigide ọnụọgụ ọbara, bulie ọgụ ma belata mgbaàmà akparamàgwà n'ihi mgbaàmà premenopausal. Mackerel bụ ezigbo isi omega-3 ma nwee ike were otu n'ime nri ndị kachasị mma maka ụmụ nwanyị karịa 40.
