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I nwere ike iche na mmiri agaghị ada gị n'ọnwa oyi nke ọnwa Jenụwarị na Febụwarị. Nke ahụ bụ ebe ị na-ezighi ezi. N'ime ọnwa oyi ndị a, ọsụsọ na-agbapụsịsị ngwa ngwa na oyi, ikuku na-ekpo ọkụ - nke na-ebute akpịrị ịkpọ nkụ.
Akpịrị ịkpọ nkụ na-apụta mgbe ahụ gị nwere mmiri na-ezughị ezu. Ezughi oke a na - ebute ọgbaghara nke arụ ọrụ nke ahụ. Onye ọ bụla nwere ike ịgwụ n'ahụ, agbanyeghị, ọ dị ize ndụ karịa ndị okenye na ụmụaka.
Ihe ndị na-akpatakarị akpọnwụ akpọnwụ bụ anaghị a ,ụ mmiri zuru oke, na-efufu oke mmiri site na ọsụsọ, oke ọgbụgbọ na afọ ọsịsa, ahụ ọkụ, ọgwụ ụfọdụ wdg. N'isiokwu dị ugbu a, anyị ga-eleba anya n'ụfọdụ mkpụrụ osisi na akwụkwọ nri kacha baa uru, ihe oriri ndị na-ekpo ọkụ, nke pụrụ inye aka inye aka ozugbo.
1. Anyụ
Nke a bụ, na-agbada, otu n'ime ndị bụ isi ihe ngwọta maka akpịrị ịkpọ nkụ. Otu n’ime nri kacha enye ume, anyụ nwere pasent 92 nke mmiri. Nwere ike ịgbakwunye anyụ na nri gị site na iri ya dị ka nri na-enye ume ọhụrụ, ihe ọ juiceụ juiceụ ma ọ bụ tinye ya na salads gị [1] .
2. Strawberry
Na 91 pasent nke ọdịnaya mmiri, iri mkpụrụ osisi strawberries ga-enye aka na mmiri ị na-eri kwa ụbọchị. E gosipụtala mkpụrụ osisi strawberries mgbe niile iji belata mbufụt. Nwere ike ịgbakwunye beri na salads ma mee ka ire ụtọ [abụọ] .
3. Cantaloupe
Mkpụrụ a succulent nwere calorie dị ole na ole ma gbakwunye na 90.2 pasent nke ọdịnaya mmiri [3] . Cantaloupe bara oke uru ma dị irè maka ịmị ahụ gị ma na - enyekwa gị vitamin A na C.
4. Piich
Site na pasent 89 nke mmiri, iri piich nwere ike inye aka nweta ahụ efe site na akpịrị ịkpọ nkụ ma gbochie mmalite ya. Nwere ike ịgbakwunye piich na salads ma ọ bụ mee smoothies [4] .
5. Oroma
Iri oroma na-enyere aka inye ezigbo mmiri dị ka mkpụrụ osisi nwere 88 pasent mmiri dị na ya, nke nwere ike inye aka ngwa ngwa na akpịrị ịkpọ nkụ. Ihe ọụụ oroma na-egbu mmiri ngwa ngwa [5] .
6. Mkpụrụ osisi grepu
Otu mkpụrụ osisi ahụike dị iche iche jupụtara n'ọtụtụ nri, mkpụrụ osisi grepu nwere 88 pasent nke mmiri. Ọ bụrụ na ị na-enwe mmetụta nke mmiri na-adịghị, rie mkpụrụ osisi ahụ dị ka ọ dị ma ọ bụ tinye ya na salads [6] .
7. Star Mkpụrụ
Mkpụrụ osisi a yiri kpakpando nwere ike inye aka mejupụta oke mmiri gị na pasent 91 nke mmiri. Ọ nwere ederede dị ụtọ ma baa ọgaranya na antioxidants, ọkachasị epicatechin, ihe na-eme ka obi dị mma nke na-enyere aka mee ka obi gị dị mma [7] .
8. Kukumba
Cucumbers dịkwa oke mmiri nke na-eme ka ọ bụrụ pasent 96.7. Ha nwekwara vitamin C na caffeic acid, ha abụọ na - enyere aka ị dajụọ iwe na ọzịza anụ ahụ [8] .
9. Tomato
Ejiri ya na salads, sandwiches na ihe ọ dụ dụ detox, tomato bụ ezigbo nri na-edozi ume na mmiri dị elu nke 94.5 pasent. Kpachasị akpụkpọ ahụ nke tomato ga-enyere aka ịkwalite ikike ume mmiri nke tomato [9] .
10. Celery
Celery na-agbakwunye uto na isi na efere. Ma, ọ bụghị ihe ijuanya na celery nwere nnukwu mmiri, nke na-eme ka ọ bụrụ 95.4 pasent. A na-ejikọ nnu nnu, Celeryium na amino acid nke na-eme ka ahụ gị dị okpukpu abụọ karịa iko mmiri. [10] .
11. Iceberg letus
Jupụta na nri dị iche iche na eriri, mkpụrụ osisi iceberg dịkwa elu na ọdịnaya mmiri, pasent 99.6, nke ga - enyere aka mejupụta ogo mmiri dị n'ahụ gị. iri na otu .
12. Zucchini
Zucchini nwere 95 pasent nke mmiri site na ibu ma ọ bụ otu n'ime akwụkwọ nri kachasị nwee n'oge oge oyi. Akwụkwọ nri erughị kalori 25 ma bụrụkwa ezigbo isi iyi nke nri, vitamin A, vitamin C, na potassium [12] .
13. Odoro Aka
Yellow, acha ọbara ọbara na akwụkwọ ndụ akwụkwọ ndụ - mgbịrịgba na-acha uhie uhie nke ndò niile nwere nnukwu mmiri na ha dị ezigbo mma iji gbochie gị. Oti-edozi nwere mmiri dị elu nke ihe dịka 93.9 pasent. Ha nwekwara ọgaranya na nri ndị dị ka vitamin C, vitamin B6, beta-carotene, folic acid na thiamine [13] .
14. Akwụkwọ nri
Akwụkwọ nri nwere mmiri dị elu nke 91.4 pasent, nke nwere ike ime ka ị dịrị mmiri ụbọchị niile. E wezụga nke a, ọ bara ọgaranya na lutein, potassium, vitamin E na fiber [14] .
15. Kọlịflawa
Nke a nwere ike ịbụ ihe ịtụnanya mana kọlịflawa dị oke mmiri, ebe veggie bụ pasent 92 nke mmiri site na ibu. Otu iko (100 grams) nke kọlịflawa na-enye ihe karịrị 59 ml mmiri iri na ise .
16. Mmiri oyibo
Nke a ekwesịghị ịbụ ihe ijuanya nye onye ọ bụla. Mgbe ike gwụrụ gị, ọ bụ ihe dịịrị anyị ka anyị dọtara anyị na mmiri aki oyibo. Ọ bụ nnukwu ihe ọ healthyụ healthyụ siri ike nke ga-eme ka mmiri gwụ gị. Ihe ngwọta zuru oke maka akpịrị ịkpọ nkụ, ị drinkingụ mmiri aki oyibo nwere ike inyere aka ebe ọ bara ọgaranya na electrolytes, gụnyere potassium, sodium na chloride [16] .
Ewezuga ihe ndị anyị kwuburu, cheese cheese, broths na ofe, mmiri ara ehi ara na yogot nwere ike inye aka n'iweta nkụlụ.
Na A ikpeazụ Note…
Hydration dị ezigbo mkpa maka ahụ gị na ahụike gị. Oké ịkpọ nkụ nwere ike ibute ọbara mgbali elu, mmerụ ahụ ọkụ, njigide na nsogbu akụrụ na ọmụmụ ihe na-adịbeghị anya jikọtara akpịrị ịkpọ nkụ na ịrụ ọrụ ọgụgụ isi, na-egosi na akpịrị ịkpọ nkụ nwere ike ịgbanwe ọdịdị ụbụrụ mmadụ ma mee ka mmadụ ghara inwe ike ịrụ ọrụ.
Gbalisia ike rie otutu nri juputara na mmiri ma drinkụọ mmiri mgbe akpịrị kpọrọ gị nkụ.
