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Osikapa, ụdị nri ndị India na-erikarị, nwere ike ịme ihe ịtụnanya ma a bịa n’ihe mgbaru ọsọ gị na-ebu ibu. Osikapa bụ ihe ndị South India na-enweghị ike iche n'echiche na-enweghị, ma jikọta ya na eziokwu ahụ ga - enyere aka belata ibu, kedụ ihe ọzọ anyị chọrọ?
Isiokwu a ga-enye gị nkọwa zuru ezu banyere ụdị osikapa dị iche iche ebe ahụ na ụfọdụ uru ahụike dị egwu na-eso ya. Iwere calorie ole na ole bụ isi ihe na-eme ka ị belata ma rie osikapa bụ ụzọ kachasị mma iji mee nke a. Ọ bụ naanị ụdị osikapa dị mkpa nke ga-enyere gị aka imezu ebumnuche gị. Ihe ikwesiri ime bu ka ịgabiga isiokwu a ka ị mara ihe bu eziokwu. Maghị na efere gị ga-enyere gị aka inweta ọnụ ọgụgụ dị mma, nri?
N’isiokwu a, anyị ga-atụle maka osikapa anọ - osikapa ọcha, osikapa agba aja aja, osikapa ọhịa na osikapa uhie. N'ime ụdị ndị a, anyị ga - enyere gị aka ịhọrọ nhọrọ kachasị mma nke ga - enyere gị aka ịwụfu kilo ndị ahụ na - adịghị mkpa. Were anya.
Osikapa
Osikapa anaghị eri mkpụrụ nri ya niile n’ihi usoro enweghị ngụta nke igwe. A na-emekwa ka osikapa a na-ata anụ nụchaa tupu ya agbuwa n’ahịa. Ewezuga iwepu husk na bran, a na-ewepụkwa ihe ndị dị mkpa na usoro a.
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a. Carbohydrates: Osikapa na-enye ihe dị ka gram 53 nke carbohydrates. Ma ọnụ ọgụgụ nke eriri nri na-eri otu osikapa na-acha ọcha dị obere karịa ụdị osikapa ndị ọzọ. Eriri nri bụ akụkụ dị mkpa nke nri anyị kwa ụbọchị, n'ihi na ha na-enyere aka ịbelata ọkwa cholesterol.
b. Mineral: Osikapa nwere miligrams 2.8 nke igwe na 108 microgram nke folate. A na-ewepụ ọtụtụ n'ime vitamin na mineral mgbe usoro ọka ahụ.
c. ihe Abụba na protein: Osikapa nwere gram 0,5 nke abụba na gram 4 nke protein. Nke a bụ ihe na-erughị ihe a tụrụ aro iji nweta ahụ ike.
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Otu ọkara iko osikapa esi nri kwa ụbọchị ezuola, iji wụfu pound ndị ahụ achọghị.
- Dịka e kwuru na mbụ, osikapa ọcha anaghị enwe eriri nke a chọrọ, nke bụ akụkụ kachasị mkpa dị mkpa maka ọnwụ.
Osikapa
Osikapa osikapa bụ osikapa ọka zuru oke ma ọ bụ ụzọ karịa nri osikapa. N'adịghị ka osikapa ọcha, a na-ejigide bran ma osikapa osikapa bụ isi iyi nke vitamin na mineral. Naanị ezigbo ọdịiche dị n'etiti osikapa na osikapa bụ otu esi edozi ya tupu ya abanye n'ahịa.
a. Eriri nri: Osikapa a nwere ihe dị ka gram 4 nke eriri nri, nke bụ ihe dịka 14% nke nri kalori 2000. Fitness freaks ga-emeghe ntị ha na nke a.
b. Abụba na protein: Osikapa aja nwere ihe dị ka gram abụọ nke abụba na gram 24 nke protein kwa otu.
c. ihe Carbohydrates: O nwere ihe dị ka gram 45 nke carbohydrates, nke bụ ihe dịka 15% nke nri 2000-kalori.
d. Mineral: Osikapa nwere 2% na 5% nke calcium na iron, n'otu n'otu, nke nri kalori 2000 na ihe dịka 10 mg nke sodium.
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Osikapa agba aja aja bụ nri gbasiri obi ma na echekwa anyị pụọ n’ọrịa dị iche iche dịka ọrịa kansa na ọrịa shuga. Ọ na-emekwa ọgaranya na mgbochi mkpali Njirimara. Brown osikapa ga-bụghị naanị aka na ifelata, ma ga-enyere anyị aka ịnọgide na-enwe a ike ibu. Iri oka di iche iche ga enyere anyi aka idafu abuba ozo na etiti na osikapa aja aja bu ihe ichoro ime! Ọzọkwa, ọ nwere ntakịrị njupụta ma na-eme ka anyị nwee mmetụta zuru oke, yabụ na-egbochi gị iri nri ndị ọzọ na-atọ ụtọ na tebụl.
Otu iko osikapa agba aja aja n'ehihie ga-enyere gị ihe mgbaru ọsọ ọnwụ.
Osikapa
Osikapa ọhịa abụghị osikapa ị ga-ahụ mgbe niile. A na-etokarị ya na mpaghara ọdọ ma nwee nnukwu protein.
a. Carbohydrates: Osikapa ọhịa nwere gram 75 nke carbohydrates na gram isii nke eriri nri.
b. Abụba na protein: O nwere gram 1.1 na fatịlaịza 3.99.
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c. ihe Mineral: Osikapa ọhịa nwere ihe dịka 7 mg nke sodium na grams 427 nke potassium.
Osikapa ọhịa na-enyere aka ịkwalite usoro ahụ ji alụso ọrịa ọgụ ma na-enyekwa aka na usoro nri nri. Osikapa ọhịa na-emekwa ka ọkpụkpụ ahụ sie ike n'ihi mmesapụ aka ndị dị na ya. Ogo nke antioxidants dị n'ọhịa osikapa dị iche iche na-eme dị ka mgbochi manthra maka mmadụ niile! Osikapa ọhịa dị obere na calorie ya mere na-egbochi oke ibu. Ọ bụ nri na-enweghị nri na-egbochi anyị ị fromụbiga mmanya ókè n'ihi ọdịnaya fiber na-aba ụba. Otu iko osikapa ọhịa maka otu nri nri bụ ihe niile ị chọrọ iji kwado ebumnuche ọnwụ gị.
Red Osikapa:
Agba uhie dị na osikapa na-acha uhie uhie na-ebili n'ihi ụda nke anthocyanin, nke bụ mmiri na-agbaze mmiri nwere ụtọ. Uru nri ya dị elu ma e jiri ya tụnyere ụdị osikapa ndị ọzọ.
a. Abụba na protein: Otu iko osikapa na-acha uhie uhie nwere gram abụọ nke abụba na gram 5 nke protein.
b. Eriri nri: Red osikapa nwere ihe dị ka gram 4 nke eriri nri na-adabere na nri 2000-kalori.
c. ihe Mineral: O nwere ihe dịka 10 mg nke sodium.
Red osikapa nwere vitamin B6 nke na-enyere aka ịrụ ọrụ nke ọma nke akụkụ. Ọzọkwa, ọnụnọ nke akụrụngwa a na-akpọ monacolin K na-enyere aka iweda ọkwa dị elu dị na ahụ. Red osikapa juputara na fiber ma na-agbakwunye ahụ na ike. Ọ na-ebelata ihe ize ndụ nke oke ibu, ebe ọ bụ na abụba zuru oke. Iri osikapa uhie kwa ụbọchị ga-enyere anyị aka ịda kilogram ole na ole.
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Ọkara iko osikapa uhie karịrị nke zuru ezu iji gbakwunye ebumnuche ọnwụ gị.
N'ime ndepụta ahụ, anyị na-atụ aro na osikapa agba aja aja bụ nhọrọ kachasị mma maka inye aka nha ọnwụ n'ihi oke ike ya. Mgbe ahụ abịa osikapa ọhịa dị ka ọ bụ gluten free na n'ikpeazụ na-acha uhie uhie osikapa dị ka ọ bụ abụba free.
