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Ozugbo anyị chere na anyị ga-ebelata ibu n’uche anyị, ihe mbụ anyị ga-eche bụ iri obere nri. Onye kwesiri ighota na nbuputa ibu abughi ihe na-ebelata oke nri kama o na-eche banyere enweghi calorie. Nke a pụtara na ka ị na-arụ ọrụ na-atụfu oge nfu, mkpa anyị kwesịrị ịbụ iji belata calorie karịa calorie.
Maka nke a, ndị mmadụ na-eme mgbatị ahụ siri ike na-agbaso usoro nri kwesịrị ekwesị, ma ọ bụ na-eme mgbatị ahụ na yoga n'isi ụtụtụ. Mana dịka nke a bụ usoro nrụgide, a na-ahụ ọtụtụ ịhapụ ya ọkara ụzọ.
Ọtụtụ mgbe, a ga-ata ụta maka ọrụ ji ọrụ n'aka na enweghị ike ịrụ ọrụ. Ọzọkwa, o yikarịrị ka ị ga-eri nri ngwa ngwa nke ga-emejupụta calorie ndị ọzọ.
Ya mere, ọ dị mkpa iri nri na ahụ ike ma nwekwaa nri nwere fiber na-enyere aka na ọnwụ. N'okpuru ebe a bụ ụfọdụ n'ime ihe oriri kachasị mma.
1. Avocados
Ube oyibo, nke a na-ahụkarị na Mexico, bụ mkpụrụ osisi berry nke nwere ikike iji belata abụba afọ na-aga n'ihu ma belata ibu. Ọ na - enyere aka ịchịkwa ọkwa cholesterol. Nnyocha na-ekpughe na ịbelata ube oyibo kwa ụbọchị ma ọ bụ ịhọrọ mmanụ ube oyibo maka isi nri nwere ike inye aka dị ukwuu n'ibelata abụba afọ.
Nke a bụ n'ihi na mmanụ ahụ jupụtara n'ụba na acid fatty acids nke na-ebute metabolism ma gbaa abụba abụba ọkụ. E wezụga nke ahụ, ọ nwere nri ndị dị mkpa, nke na-eme ka usoro ahụ ji alụso ọrịa ọgụ na obere kalori ọdịnaya na-eme ka ọ bụrụ nri zuru oke maka ọnwụ.
11 Ihe Surpristụnanya Youmaghị Banyere Avocados
2. Tomato
Tomato bụ obere mkpụrụ osisi mara mma gosipụtara mmetụta dị ukwuu n'ibelata abụba afọ. Ha bụ ihe bara ụba nke antioxidant na fiber, nke na-emepụta ọta gburugburu ahụ ma na-ebute ọnụọgụ mgbanwe. Ma bluuberi na uberi egosila na ha nwere ike belata mbido ahụ, belata abụba ọbara, iweda ọkwa kọlesterol, ma mekwaa ọbara shuga.
Nnyocha na-ekwu na ndị mmadụ na-eri ihe fọrọ nke nta ka ọ bụrụ 25-35g nke mkpụrụ beri kwa ụbọchị nwere ike belata calorie 300. You nwere ike ịnweta pudding anwụ (nke a na-acha anụnụ anụnụ) ma ọ bụ nwee ego ole ma mkpụrụ osisi ahụ dị ka nri mgbede.
3. Mkpụrụ flax
Mkpụrụ osisi flax bụ obere mkpụrụ aja aja mana ha juputara na nri ndị nwere ike belata mbufụt, mepụta metabolism, ọ bụkwa onye na-egbochi agụụ nri. Ha na-enyere aka n'ịkwalite ezi ahụike nke obi. Mkpụrụ ndị a nwere eriri nri nke na-eme ka usoro mgbaze kwụsị.
E wezụga nke ahụ, ọnụnọ omega3 zuru oke iji gbochie oke ibu na ọrịa obi. Nwere ike ịkụ mkpụrụ flax ahụ ma jiri ya na oatmeal, yogọt, salad, ma ọ bụ gbasaa na achịcha ahụ. Iri mkpụrụ osisi flax 2 ngaji nwere ike belata calorie 250-500 n’ụbọchị.
4. Almọnd
Almọnd bụ mkpụrụ nke nwere ike imeju afọ gị ruo ogologo oge. Nwere ike ịnwe obere almọnd dị ka nri mgbede, nke nwere ike belata agụụ gị ruo nri abalị n'ihi abụba na-eri nri na eriri nri dị na ya.
5. Mkpụrụ fig ọhụrụ
Mkpụrụ fig bụ mkpụrụ osisi na-atọ ụtọ nke na-enyere aka ịchịkwa oriri calorie ma na-enye nri kwesịrị ekwesị. Fig buru ibu na-enye calorie 47 n'ahụ ma bụrụ nhọrọ nri dị mma. Nwere mkpụrụ fig dị ka ihe eji megharịa ọnụ maka ibelata oriri shuga.
Eriri nri nke fig dị na fig na-eme ka mmadụ nwee afọ ojuju ma na-ebelata agụụ. Rịọ mkpụrụ fig ọhụrụ kama ịta mkpụrụ fig ma ọ bụ ndị a gbanyere mkpọrọgwụ, n'ihi na ha nwere shuga dị ukwuu, nke na-ebute ibu ibu.
Nke a bụ isi ihe kpatara 10 iji tinye fig na nri gị
6. Akpị
Aki bụ mkpụrụ osisi na-adị ngwa ngwa eji eri nri ma ọ bụ iji sie. A na-ejikarị mmanụ si na aki oyibo esi nri. Ọ na-ahụ na aki oyibo mmanụ nwere ike ịbụ uru na-enye ibu ọnwụ. O nwere ihe na-eme ka a na-ebute triglycerides, nke na-abaghị uru nke na-ebute metabolism ma na-agbari abụba echekwara n’ime afọ. E wezụga nke a, iri mmanụ aki oyibo nwere ike ime ka afọ ju gị afọ ma belata agụụ. Jiri ya maka nri ma ọ bụ dị ka akwa salad kwa ụbọchị ma belata ibu na-esote.
7. Atịchok
Nchịkọta sitere na atịchok emeela ka ọ dị mma na ịchịkwa ọrịa shuga na inye aka na ọnwụ. Ọ bụ otu n’ime akwụkwọ nri ndị kacha ochie a kụrụ na Etiopia.
Akwụkwọ nri a nwere oke magnesium, vitamin C, folic acid, eriri nri, manganese na ọtụtụ nri ndị ọzọ dị mkpa. A na - enweta ngwa ngwa atịchok n'ahịa, nke mgbe ị na - eri ya na - akpata secretion nke bile.
Ọ na - enyere aka iwepụ nsị na mmiri achọghị n’ahụ ma na - akwalite ọnwụ. Nwee wepụ ma ọ bụ akwukwo nri atịchok na nri gị.
8. Ugbo ọka a na-edozibeghị
Akara ọka wit niile na-enye mkpụrụ osisi na eriri na-enyere aka igbochi abụba echekwara. Nke a bụ nhọrọ nri ụtụtụ magburu onwe ya n'ihi na ọ na-ebelata usoro mgbaze na ọdịnaya nke eriri dị na ya, ma na-enyere aka ịse abụba echekwara.
Ọ nwere ngwakọta zuru oke nke ihe niile dị mkpa iji kpalite ụtụtụ dị mma. Ọzọkwa, ọ na-enyere gị aka ịju afọ maka ogologo oge. Dochie ọka gị mgbe niile na ọka wit na-adịghị edozi maka ibelata ikike nwere ike.
9. Agwa
Peas bụ akwụkwọ nri a kacha hụ n'anya n'oge oyi. Peas na-acha akwụkwọ ndụ bụ ọgaranya fiber na vitamin. Iri ha kwa ụbọchị nwere ike inyere gị aka ịkwụsị ibu ma mee ka onye na-egbochi agụụ na-agụ agụụ. Can nwere ike sie ha n’ime salad gị ma ọ bụ rie ha nke ndu.
Ezi ntụziaka dị ụtọ iji Green Peas
10. Okra
Okra bu otutu folic acid, vitamin C, calcium, na Vitamin B. na-eri okra na nri ụtụtụ ma ọ bụ nri ụtụtụ nwere ike ibute eriri dị ukwuu n'ime ahụ nke na-enyere aka imebi abụba ma mebie ọnwụ.
N'ịbụ ndị nwere obere kalori, ọ bụ nhọrọ nri dị mma nke na-emeju agụụ gị ma mee ka ị jupụta ogologo oge. A na-ahụkwa ka ịhazi ogo shuga dị n'ọbara, ọrịa afọ, na ọrịa shuga nke afọ ime. Iri otu iko ya nwere ike inye eriri 4 g, ya mere nwee ya opekata mpe ugboro 3-4 n’izu.
11. Acorn skwọsh
Skwọsh bụ akwukwo nri di na ma udu mmiri ma udu mmiri nke gosiputara abamuru na-enyere aka idalata ibu. N'ihi ọdịnaya ya nwere obere kalori, skwọsh nwere ike itinye ya na veggie ofe gị ma ọ bụ salad akwụkwọ ndụ akwụkwọ ndụ. Abụọ ndaeyo na udu mmiri (acorn squash) na-enyere aka n'ibelata abụba anụ ahụ n'ihi ọdịnaya fiber bara ụba n'ime ha. Iri ahihia nke acorn n'oge oyi ga enyere aka n'iwepu kilogram ndi ahu achoghi.
12. Brussels Ome
Ihe a na-eme na Brussel bụ otu n'ime nhọrọ dị mma maka ndị mmadụ n'otu n'otu na-eme nnọkọ ọnwụ. Ihe oriri a nwere ụyọkọ nri, folacin, calcium, potassium, na vitamin A. ihe dị n'ime ha abụghị naanị ihe na-enye aka n'ibelata abụba ahụ kamakwa ọ na-enye aka n'ibelata ọkwa cholesterol. Ọzọkwa, ọ na-ewepụ toxins site na ahụ ma na-akwalite ọnwụ. ½ Iko esi nri Brussel na-epupụta nwere calorie 25 ma a na-erikarị ya n'isi ụtụtụ ma ọ bụ agwakọta ya na salad veggie.
13. Ugboro abụọ
Turnips bụ ezigbo nri na-edozi nri nke na-akwalite mgbaze dị mma ma na-edozi ahụ site na nsị achọghị. N'ịbụ ndị nwere eriri, ntụgharị dị mma bụ nhọrọ dị mma a ga-eri n'oge nri ehihie ma ọ bụ nri abalị, iji mee ka mgbaze dịkwuo ala, mee ka ọnụ ọgụgụ metabolic dịkwuo elu, ma belata ibu ahụ. E wezụga nke ahụ, ọ na-ewepụ afọ ntachi ma na-ehichapụ eriri afọ. Nwee ha na nri gị oge niile ma nwee ahụike dị mma.
Akwukwo nri 8 nke ndi oria mamari riri
14. Black agwa
Agwa ojii bụ nhọrọ nri dị mma maka ndị chọrọ ile anya na ịkpụ ntụ. Ha na enyere aka n’ibula ibu ma haziekwa ogo shuga dị n’ọbara. Black agwa nwere obere kalori na eriri dị elu, nke na-ebute mgbaze ma na-akwalite ọnwụ. Nwere ike sie agwa ojii na karọt, agwa, mkpo, wdg, ma ọ bụ mee obere curry na-enweghị ose ma jiri osikapa maka nri ehihie ma ọ bụ nri abalị.
15. Okuko
Chickpeas bụ ngwa nri kichin a na-ahụkarị n'ime ezinụlọ ọ bụla. Ihe ndị a bụ ọgaranya sitere na protein na eriri nri, ha abụọ bụ ihe ndị dị mkpa iji mee ka usoro nhalata ibu.
bollywood edozi isi maka ọkara ogologo ntutu
Nwere ike sie ha ka ha sie nri ụtụtụ ụtụtụ na ehihe. Obere efere nke chickpeas ga-eju afọ gị ma belata agụụ gị. Were ya ụbọchị 3-4 n’ime otu izu maka uru bara uru.
16. Lima agwa
Ọ bụrụ n’ịchọrọ ibelata ibu gị ngwa ngwa, wee rie lima bekee dịka akụkụ nke nri gị. Ejiri eriri na protein mejupụta, agwa lima na-arụ ọrụ dị ka ihe okike maka ibelata ibu, imezi mgbaze kwesịrị ekwesị, na ịhazi ogo shuga shuga. The eriri ọdịnaya na lima agwa ọzọ AIDS na-amụba ahu metabolism na curbs ala ngafe calorie.
17. Gbasaa agwa
Ngwurugwu peas nwere ike ịbụ akụkụ dị mkpa nke nri gị kwa ụbọchị. Ndị a bụ isi iyi dị ukwuu nke protein na ọ bụghị naanị na-eme ka ike zuru oke n'ahụ ahụ kamakwa na-akwalite ọnwụ. Dị ka eriri, protein na-enyekwa aka n'iwelata calorie ma belata usoro mgbaze.
N'ihi nke a, agụụ ga-agụsi gị ike mgbe ị risịrị otu agwa nke peas. Nwere ike ị nweta ha n’ime salad ma ọ bụ mee ofe ofe dịka ihe na-enye mgbede.
18. Ogwe aka
Achịcha dị ka lentil dị njikere na kichin. Lentil ndị a bụ ezigbo ihe protein ma nwee obere kalori na abụba. Ha nwekwara akwa dị elu nke eriri soluble, nke na-ebelata ọkwa nke cholesterol ma na-ebelata usoro mgbaze.
Na mgbakwunye na ọnụnọ stachi na-eguzogide ọgwụ dị na lentil, ha na-agbacha abụba ndị echekwara ma mezie agụụ gị. Ọzọkwa, lentil bụ ihe ndị dị mgbagwoju anya nke na-eme ka nkwụsị nke carbs belata ma na-eme ka ahụ nwee ume ogologo oge.
10 ofdị Dals na Uru Ahụ Ike Ha
19. Mkpụrụ
Mkpụrụ dị ka walnuts, cashews, pistachios, almọnd, na mkpụrụ Brazil bụ ihe ndị bara ụba na-edozi ahụ na antioxidants. Mkpụrụ ahụ nwere ike mepụta nri mgbede magburu onwe ya mgbe afọ gị na-achọ ịkụtu ihe.
Obere obere mkpụrụ osisi nwere ike imeju agụụ gị ma mee ka afọ ju gị ogologo oge. Ọ na-ahụkarị na ndị nwere mkpụrụ tupu nri abalị, na-egosi nsonaazụ nke agụụ na-ebelata. Mkpụrụ nwere abụba ndị nwere polyunsaturated na-ebelata nchekwa abụba ma melite metabolism insulin chọrọ maka ọnwụ.
20. Chia Mkpụrụ
Chia osisi na-eme nhọrọ nri ụtụtụ dị mma ma nyere aka na ọnwụ ọnwụ. Obere mkpụrụ osisi ndị a na-ejikwa eriri, nke na-enye njupụta ma belata ọchịchọ gị ịnweta nri na-adịghị mma n'oge oge ụtụtụ.
Afọ ojuju nke mkpụrụ osisi chia na-enye na-egbochi mmadụ iri oke nri, nke na-eme ka ị dị umengwụ. Nnyocha na-ekpughe na ngaji 2 nke mkpụrụ osisi chia nwere eriri 10 g, nke zuru oke iji belata ahụ. Nwee ha na oatmeal gị oge niile ma mgbe ị nyechara aka, lelee nsonaazụ onwe gị.
21. Quinoa
Quinoa nwere akwa fiber na protein ma nwee ike iri ya n'oge nri ụtụtụ. Ije ozi nke quinoa na egosiputa akwukwo glycemic di ala ma belata usoro nke mgbaze.
Ọ bụ ụzọ dị mma iji bido ụbọchị gị na quinoa na-enyekwa izu ezu, ka ị ghara ibi nri na-adịghị mma. N'ụzọ dị otú a, ọ na-egbochi oriri nke calorie ndị ọzọ ma na-akwalite ọnwụ.
22. Broccoli
Broccoli bụ akwụkwọ ndụ akwụkwọ ndụ nke nwere obere kalori. Iri broccoli dị ka ihe isi nri nwere ike ịla n'iyi n'ihi na o nwere nnukwu mmiri. E wezụga nke ahụ, o nwekwara fiber, vitamin A, C, na K, na calcium, nke mere ka ọ bụrụ nhọrọ dị mma ịgbakwunye na efere salad veggie. Ọ na-enye afọ ojuju afọ maka ogologo oge ma na-achịkwa ọbara mgbali elu ma na-akwalite ezi ahụike obi.
23. Akakị
Mkpụrụ osisi ndị a na-acha uhie uhie ndị a na-acha ọbara ọbara bụ ụlọ nkwakọba ihe nke ihe dị elu, nwere obere abụba, na ọdịnaya kalori. Ha bara ọgaranya site na nri dịka ọla kọpa, manganese, folic acid, vitamin, iron, wdg, ndị dị oke mkpa maka ịkwalite usoro ahụ ji alụso ọrịa ọgụ, igbochi mwakpo nke nje na ịkwalite ọnwụ.
Raspberries nwere mmiri dị ukwuu, nke na-eme ka afọ ju ọbụna iji obere ọrụ. Nwere ike ịnwe ya ozugbo na nri ọka oatmeal gị ma ọ bụ mee raspberi smoothie. Ọzọkwa, ogo glycemic dị ala nke raspberries na-enyere aka ịchịkwa shuga shuga ma na-enye aka ọnwụ.
24. Guava
Guava bu nkpuru osisi di nkpa n’ile obula. Ọtụtụ n’ime anyị hụrụ ya n’anya ka anyị rie nke bekee. A na-ahụ na raw guava nwere obere shuga karịa apụl, oroma, lemon, wdg. Mkpụrụ osisi ahụ bụ ọgaranya nke vitamin, protein, na fiber, ha niile na-agbakọta iji nye ahụ ezigbo nri.
Ọzọkwa, protein na fiber na guava na-enyere aka n'ịbubata metabolism na ihe enyemaka n'iwepụ abụba anụ ahụ. Ọ na-enye mmetụta nke afọ ojuju ma mee ka agụụ ghara ịgụcha gị.
25. Ugu
Ugu bụ akwukwo nri ana - erekarị n’ahịa. Otutu n'ime anyi nwere ya na ahihia ahihia ozo. Ugu, ọ bụ ezie na ọ dịghị atọ ụtọ, nwere ọtụtụ fiber na-eri nri nke na-eme ka mgbaze belata ma na-enyere aka n'iwepụ calorie ndị ọzọ. Ugu nwere ike ịba uru n'ịkwalite ọnwụ ịdị arọ na ime ka ogo shuga dị n'ọbara dịwanye elu. Mee ya ụbọchị 2-3 n'ime izu, ma ọ bụ sie ma ọ bụ n'ụdị curry maka nsonaazụ dị mma.
26. pọmigranet
Pomegranate nwere obere mkpụrụ nke nwere ihe ndị na-esi ísì ụtọ ma baa ụba na nri na antioxidants. Iri otu iko mmanya pọmigranet nwere ike inye aka n'ibelata ịdị arọ na-eso. Nnyocha na-ekwu na ị drinkingụ ihe ọ juiceụ juiceụ pọmigranet nwere ike inye aka n'ịgwọ oke ibu n'ihi ọnụnọ polyphenols na antioxidants. E wezụga nke ahụ, mkpụrụ pọmigranet na-enyere aka n'ibelata ọkwa cholesterol ma gbochie uto nke mkpụrụ ndụ cancer. Nwee iko pọmigranet mmanya kwa ụbọchị iji lụso oke ibu ọgụ.
11 Ahụ Ike Pomegranate Juicy
27. Ọka bali
Ọka bali bụ ọka a na-enwetakarị na ọka wit nwere ike ịmepụta nhọrọ nri ụtụtụ zuru oke. Ha bụ ọgaranya nke eriri nke na-eme ka ahụ gbasie ike ma na-eme ka mmadụ ghara ibu ibu. E wezụga nke ahụ, ị drinkingụ mmiri ọka bali tupu nri ọ bụla nwere ike inye aka mee ka mgbaze na-agbari ma belatakwu kilogram. Maka ịme mmiri ọka bali, tinye otu iko mmiri nkịtị ma gbanye ngaji abụọ n’ime ọka bali n’ime ya. Igbapu mmiri ma nwee ya tupu nri gị. Ọ ga - enyere aka belata agụụ gị.
28. Kiwi
Kiwi bụ mkpụrụ osisi dị mkpa maka ndị mmadụ na-ebelata ọnwụ. Mkpụrụ osisi a nwere ọtụtụ eriri nri, nke na-akwalite satiety nke na-ebelata agụụ. E wezụga nke ahụ, polyphenols na antioxidants dị na kiwi na-enyere aka n'ịgwọ oke ibu. Ndị mmadụ na-eri kiwi kwa ụbọchị egosila na ha ga-ebufe ibu karịa oge. Calcium nke dị na kiwi abụghị naanị na-eme ka ọkpụkpụ sie ike kamakwa ọ na-enye aka ịhazi ahụ ahụ. Nwee ya kwa ụbọchị dị ka nri ehihie gị.
29. banana
Banana nwere ike inyere gị aka ịnọgide na-enwe eriri zuru oke. Ọ bara ọgaranya na carbohydrate ma nwee obere calorie. E wezụga nke ahụ, iri otu unere na-eme ka mmadụ nwee afọ ojuju ma na-ebelata agụụ. Banana na-enyekwa aka n'inye ahụ ike zuru ezu n'ahụ ahụ ma na-eme ka metabolism dịkwuo elu. Yabụ mgbe ị gachara mgbatị ahụ, rie banana ọ bụghị naanị iji kwalite ọnwụ, kama iji mejuo ike furu efu.
30. Biiti
Enriches with niile dị mkpa dị ka potassium, magnesium, iron, vitamin C, wdg, beet bụ nri magburu onwe ya maka ọnwụ. Biiti na-akwalitekwa usoro ahụ ji alụso ọrịa ọgụ ma na-ewepu mmiri dị ukwuu n’ahụ, nke nwekwara ike iduga uru bara uru.
Can nwere ike iri mkpụrụ akụ dị ka akụkụ nke salad gị, mee ofe veggie, ma ọ bụ nwee iko iko beet wepụ ihe ọ juiceụ juiceụ nke na-eme ka usoro nha ahụ belata. Ọ bụ ihe ọ healthyụ aụ dị mma na nke okike maka ịme ka agụụ gị kwụsị.
31. Mkpụrụ osisi vaịn
Mkpụrụ osisi mkpụrụ vaịn na-enwe ọtụtụ agba na ekpomeekpo, ma ha bụ isi mmalite bara ụba nke ihe ndị dị mkpa na obere kalori. Ọ na - enyere aka n'ịlụso ọrịa kansa ọgụ ma na - akwalite ogo nke vitamin C na ndị okenye. N'ime ọtụtụ uru ahụike ya, mkpụrụ osisi mkpụrụ vaịn na-enyere aka na ọnwụ ọnwụ site na enyemaka nke enzyme a na-akpọ AMP-activated protein kinase (AMPK).
Mgbe enzyme a na-arụ ọrụ, ọ na-eme ka metabolism dị ike ma jiri abụba na shuga echekwara maka imepụta ume n'ime ahụ. Ihe ọ juiceụ juiceụ nke mkpụrụ osisi ahụ bara uru karịa ọgwụ mgbochi oke ọ bụla. A hụrụ na iri mkpụrụ osisi grape kwa ụbọchị nwere ike ịdalata na ọnwụ.
32. Onyinye Etiti Pasta
Dochie pasta ntụ ọka gị nụchara anụcha na pasta ọka wit niile iji belata ịdị arọ. Nke a bụ n'ihi na pasta ọka niile nwere nnukwu eriri, nke dị mkpa maka ịkụda abụba echekwara, na-ebute metabolism, na ịkwalite afọ ojuju.
Pasta nwere ike ịghọ nri gị niile mgbe ị na-eri anụ ma ọ bụ ọkụkọ. Ọ bụ nhọrọ dị mma maka nri ehihie ma ọ bụ nri abalị ma na-enye aka n'ibelata oke ahụ ma na-ewepụ afọ ntachi.
Stdị Mkpụrụ Pasta nke Tomato Indian!
33. Pistachios
Pistachios bụ mkpụrụ nke nwere ike ịdị obere karịa mana ọ na-atọ ụtọ iri ma na-enyere aka n'ibelata ibu. Otu obere efere pistachios tupu nri ehihie nwere ike belata agụụ gị n'oge ọzọ. Nwere ike itinye ha na salad gị.
A na-ahụ na ọ bụrụ na a na-a pistụ pistachio maka 3 ugboro n'izu, mgbe ahụ na njedebe nke afọ, mmadụ nwere ike ịla n'iyi ruo paụnd 7. Ọzọkwa, mkpụrụ osisi a na-enye aka n'ibelata ihe egwu obi yana ịkwalite ezi kọlestrọl.
34. Apụl
Udara apụl otu ụbọchị na-egbochi dọkịta ahụ. Okwu a nke gbara afọ na-egosi na nri ndị dị mkpa dị na apụl na-enyere aka n'ịmepụta ọta nke na-egbochi nje ọ bụla ịbanye n'ime ahụ.
Ma, apụl bara uru na ibelata ibu. Ha nwere obere kalori na mmiri na eriri. Ha na-akwalite oke ma belata agụụ. Nwere apụl kwa ụbọchị mgbe nri ehihie gafere afọ gị.
35. Ime Nduku
Nduku, ma ọ dị ụtọ ma ọ bụ nke dị larịị, so n’ihe anyị na-eri kwa ụbọchị. Ha nwere nri ndị dị mkpa ma nwee obere kalori. Ya mere, ha nwere ike ime otu ihe dị mkpa na eserese nri gị.
Mgbe e tinyere nnu na ndozi na nnu, ọ bụghị naanị na agụụ na-agụ ya kama o nwekwara eriri, nke na-enye aka n'ibelata ibu. Rie ha maka nri ụtụtụ jiri mpekere achịcha 2 ma ọ bụ dị ka nri nri anyasị.
36. Mkpụrụ Mkpụrụ
Dị ka ugu, mkpụrụ ya bakwara uru n'ịkwalite ọnwụ ibu ibu. Mkpụrụ ugu ugu nwere nnukwu eriri na omega 3s ma baa ọgaranya na nri na mineral. Inwe osisi ugu nwere ike inyere gi aka iwepu kilogram ndi ahu ma nweta udiri achoro. Ọzọkwa, ọ na-achịkwa oke shuga na-eri n’ahụ ma na-edozi ogo shuga dị n’ọbara.
37. Mangogbe
Mkpụrụ osisi kachasị mma n'oge ọkọchị, mango na-amasị ọtụtụ ndị mmadụ. A na-akpọkarị ya eze nke mkpụrụ osisi, mango bụ nri dị mma nke nwere ike ịkwalite afọ ojuju.
Ha nwekwara beta-carotene, nke na - enyere aka n'ibelata ọrịa kansa. Ha bụkwa ọgaranya nke vitamin C na B, ma nwee lycopene, antioxidant nke na-enyere aka na mbubata ibu. Iri mango na-eri kwa ụbọchị nwere ike ịpụta akpụkpọ na-enweghị ntụpọ.
Kedu ihe ga - eme ma ọ bụrụ na ị rie ọtụtụ mango?
38. Akwado
Prunes nwere akwa eriri nri nke na-eme ka mgbaze belata ma na-ewepụ afọ ntachi. Ha nwere ike ịbụ otu akụkụ nke nri gị na-eri ọnwụ ma bụrụ ọgaranya na calorie, ndị a kachasị mma izere dị ka oriri kpọmkwem. Nwere ike ịgbakwunye ha na efere mkpụrụ osisi salad gị ma nwee nri ehihie.
39. Akụrụ Agwa
Ihe ka ọtụtụ n’ime anyị na-enwe mmasị ka anyị na-enweta kọri akụrụ, mana ị maghị na ọ nwekwara ike inye aka n’ibu ahụ dị arọ. Mkpụrụ akụrụ na-acha uhie uhie bụ isi ihe na-enye protein nke na-ebute mmetụta nke njupụta mgbe oriri. N’ụzọ dị iche, ọ na-ebelata agụụ gị iwelata nri na-adịghị mma ma na-achịkwa ike oriri calorie. I nwedịrị ike ị sie agwa akụrụ na-acha uhie uhie tinye nri ehihie gị ma ọ bụ na nri salad gị.
40. Strawberries
Strawberries bụ isi mmalite nke vitamin C, enzymes mgbochi mkpali na antioxidants nke na-eme ka ha dị mma maka oriri ma na-anwa imezu ebumnuche ọnwụ. Ha nwekwara akwa dị ukwuu, nke na-akwalite ezi mgbaze ma na-ebute oke metabolic nke ahụ.
Mgbe ị na-enyerelata ọnwụ, strawberries na-eme ka nzuzo nke leptin na adiponectin, nke bụ metabolic na abụba na-ere ọkụ. E wezụga nke ahụ, n'ihi ihe mgbochi mgbochi mkpuru ha, strawberries na-enyere aka n'ịgwọ ọnyá dị n'ime, nke na-ewere ọnọdụ na mgbatị ahụ. Can nwere ike ịnwe mkpuru osisi strawberry, gwakọta ha na salad mkpụrụ osisi, ma ọ bụ mee achịcha ma ọ bụ pudding ma rie ya.
41. Ukpa
Walnuts bụ mkpụrụ osisi na-atọ ụtọ bụkwa nke na-enyekwa nri bara ụba na protein. Ha nwere ike mepụta ezigbo agụụ na-agụ agụụ agụụ. Walnuts na-enyekwa aka maka ịchịkwa ọrịa shuga na ịkwalite ọnwụ ibu.
Walnuts nwere acid ellagic, antioxidant nke na-egbochi mbufụt ma belata ọrịa shuga. E wezụga nke ahụ, walnuts nwere eriri, omega3 fatty acid, na protein, nke na-ebelata ibu. Obere walnut tupu nri ọ bụla nwere ike inye mmetụta nke afọ ojuju.
42. Afọ
Ọ bụrụ n’ịchọrọ ibelata ụdi dị arọ, tinyezie ụbọchị na nri gị. Ha bụ mkpụrụ osisi na-atọ ụtọ nke nwere ike iri ma ọ bụ site na mkpụrụ osisi ndị ọzọ. Ha nwere nnukwu eriri nke na-enyere aka ịba abụba echekwara ma belata ọnwụ.
Kekọrịta edemede a!
Ezochirila onwe gị ihe ọma ndị a niile! Kee ya, ka ndị enyi gị nwee ike ịgụ ya.
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