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Have nwere abụba karịrị akuku n'olu ma chọọ iwepụ ya? Ọfọn, isiokwu a ga - enyere gị aka iwepụ abụba olu ngwa ngwa.

na-adịgide adịgide ogologo ntutu isi n'ụlọ

Fatbafe abụba gburugburu olu abụghị naanị ihe na-adịghị mma, ọ nwere ike ịbụ ihe ịrịba ama nke oke ibu. Oke abụba nwere ike ịgbakọta n'olu gị n'ihi ihe dị iche iche dịka ịka nká, njigide mmiri, na ọnọdụ ahụike ndị ọzọ dị ka hypothyroidism na polycystic ovarian syndrome (PCOS). Agbanyeghị, isi ihe kpatara ya bụ oke ibu na oke ibu.

Ọ dị mkpa ka ị tufuo abụba olu n'abali, n'ihi na ọ nwere njikọ chiri anya na ọrịa obi, ọrịa shuga, na cholesterol dị elu.

Atụmatụ nri iji tufuo abụba olu

N'agbanyeghị ihe kpatara oke abụba na-ewu n'olu gị, ndụmọdụ nri ndị a ga-enyere gị aka iwepụ abụba olu ngwa ngwa.

1. Green tii

Green tii nwere catechins, nke bu polyphenols nwere akwa antioxidants. A maara Catechins iji kwalite ọnwụ. Ikwesighi ị drinkụ ọtụtụ iko nke akwụkwọ ndụ akwụkwọ ndụ tii iji nyere gị aka ịkwụsị ibu. Naanị ị drinkingụ iko 2.5 nke akwụkwọ ndụ akwụkwọ ndụ tii kwa ụbọchị ga-adị mma.

• Tinye ngaji tii na iko mmiri.
• Obụpde ya na simmer maka 5 nkeji.
• Ghichaa ya ma kwe ka ọ dị jụụ.
• Tinye mmanụ a honeyụ na ya ma drinkụọ.

2. Egusi

Melons nwere obere kalori na abụba ma baa ọgaranya na vitamin dị mkpa na mineral dị ka vitamin A na potassium. Nri ndị a bara uru maka gị n'iwepụ abụba olu.

• Can nwere ike iri nnukwu efere nke melon ọhụrụ ma ọ bụ ihe ọ meụ meụ melon.
• Nwee iko mmanya nke 2 ruo 3 kwa ụbọchị.

3. Mmiri

Mmiri bụ ọgwụgwọ ọzọ nke nwere ike inyere gị aka tufuo abụba olu. Kingụ mmiri ga - eme ka ị ghara ibu ezigbo ibu, kamakwa ọ ga - enyere gị aka iwepu nsị niile dị na ahụ gị. Na mgbakwunye, ọ na - enyere aka ịchịkwa agụụ gị ma gbochie gị iri oke nri.

• Na-a atụ ma ọ dịkarịa ala iko mmiri 8 ruo 10 kwa ụbọchị.
• Na-a moreụkwu mkpụrụ osisi na akwụkwọ nri nwere oke mmiri.
• Zere ị deụ mmanya dị ka kọfị na soda.

4. Aki oyibo

Kedu otu esi ewepu abụba olu na ngwa ngwa? Jiri mmanu akị na-amaghị nwoke wee kpochapụ abụba olu. Mgbe a na-eri mmanụ oyibo, ihe na-eme ka abụba abụba na-adọrọ adọrọ banye n'ime membranes ahụ ma gbanwee n'ime ike kama ịchekwa ya dị ka abụba. Na mgbakwunye, mmanụ aki oyibo na-enye aka imeziwanye metabolism gị iji nyere gị aka ịkwụsị abụba.

ọgwụgwọ ụlọ iji belata okirikiri gbara ọchịchịrị

• Nwere ike iji mmanụ oliv na-amaghị nwoke na isi nri ma jiri mmanụ aki oyibo mee ka olu gị ruo minit 10 kwa ụbọchị.

5. Lemọn Ihe ọiceụiceụ

Lemọn ihe ọ juiceụ juiceụ bụ ihe ngwọta ọzọ maka ịchụpụ abụba olu. Ụ ihe ọ juiceụ lemonụ lemon ga-enyere gị aka ịkwụsị ifelata. Mkpụrụ vitamin C na ihe ọ lemonụ lemonụ lemon na-eme antioxidant dị ike nke nwere ike imeziwanye metabolism gị ma nyere gị aka ịba abụba oke.

• Afanyekwa ihe ọ juiceụ juiceụ nke ọkara lemon na iko mmiri ọkụ.
• Tinye mmanụ a honeyụ na ya ma rie ya na afo efu na ụtụtụ.

6. Flaxseeds

Flaxseeds bụ ezigbo ezigbo omega 3 fatty acids. Fatty acids a na - enyere aka ịbelata ibu ma melite metabolism gị. Ya mere, malite itinye flaxseeds n'ime smoothies na salads gị iji tufuo abụba olu.

• Add a tablespoon nke ntụ ntụ flaxseeds na otu iko mmiri ọkụ.
• Tinye mmanụ a honeyụ na ya ma drinkụọ.

7. Odoro Aka

Chọrọ ifelata ngwa ngwa? Tinye mgbịrịgba mgbịrịgba na nri gị site ugbu a gaa n'ihu. Okpukpo mgbịrịgba nwere calorie 37 ma nwee ike inye ahụ gị ọtụtụ nri na-eme ka calorie gị ghara ịba ụba.

• Mee mgbịrịgba mgbịrịgba site na itinye ha na salad gị ma ọ bụ ghee ya.
• Na-eri nri mgbịrịgba kwa ụbọchị.

8. Carọt

Carọt bụ ezigbo ihe na-enye fiber na vitamin A. Inine ndị a na-ewe ogologo oge iji gbaze n'ihi ọdịnaya fiber, nke na-enye aka n'ibelata ibu.

• Nwee karọt dị ka akụkụ nke nri gị kwa ụbọchị.

9. Mkpụrụ Sunflower

Mkpụrụ osisi sunflower bụ nnukwu ihe na-enye vitamin E na vitamin B nke na-agaghị enyere aka n'ọkụ abụba n'ọkụ kamakwa ọ ga-egbochi ahụ mmadụ pụọ na ihe efu. Yabụ, tinye mkpụrụ sunflower na nri gị ka ọ gbaa abụba olu.

• Rie otu ngaji nke mkpụrụ sunflower kwa ụbọchị.

Kekọrịta edemede a!

Ọ bụrụ n’ịchọrọ ịgụ edemede a, kọọrọ ya ndị ị hụrụ n’anya.

Nri Nri 10 kacha njọ izere ugbu a

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