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Dị ka akwụkwọ nri na-achị, nri na-acha uhie uhie na-etinyekarị uche na nri. Ihe na-egbuke egbuke nke mkpụrụ osisi na akwụkwọ nri na-acha ọbara ọbara na-enyere aka n'ịgbanye carbohydrates, protein na abụba ka ọ bụrụ ike bara uru maka ahụ. A na-ejikwa ha antioxidants dị ike na obi dị ike dị ka anthocyanins, lycopene, flavonoids na resveratrol.
Ndị antioxidants a nwere ikike ịlụ ọgụ megide ọrịa obi na ọrịa kansa prostate yana belata ihe egwu nke ọrịa strok na mmebi nke macular.
Ndepụta nri na-acha ọbara ọbara
N’okpuru ebe a bụ ndepụta mkpụrụ osisi na akwụkwọ nri na-acha ọbara ọbara:
Red mkpụrụ
1. Kranberị
2. pọmigranet
3. Cherị
4. Oroma dị n’ọbara
5. Raspịberị
6. Strawberries
valentines ụbọchị ruturu maka ndị hụrụ n'anya
7.Ugba mmiri
8. Udara apụl
9. Mkpụrụ vaịn na-acha ọbara ọbara
10. Mkpụrụ osisi greepu na-acha uhie uhie
11. Ube na-acha uhie uhie
12. Tomato
13. Guava
Akwụkwọ nri na-acha uhie uhie
1. Red mgbịrịgba ose
2. Uhie akụrụ
3. Ude uhie
4. Beetroot
5. Red radishes
6. Eyịm na-acha uhie uhie
7. Uhie uhie
8. Rhubarb
Gini mere nri ncha acha uhie uhie ji adiri gi nma?
Nri nile na-acha uhie uhie bu ihe oriri obere kalori na obere sodium. Ihe oriri ndị a bụ ezigbo ezigbo carotenoid a na-akpọ lycopene nke na-enye nri ndị a acha uhie uhie. Egosiputara Lycopene iji nyere aka kpuchido kansa cancer, cancer ara, kansa cancer, colon cancer na esophagus cancer.
Antioxidants dị ka anthocyanins, lycopene, flavonoids na resveratrol dị na akwụkwọ nri na-acha ọbara ọbara egosiwo iji nyere aka ịlụ ọgụ kansa na ọrịa obi, melite anya ma belata ọbara mgbali, mbufụt na macular mmebi.
otu esi eme ka mbọ dị ike na ogologo
Dabere na National Cancer Institute, pasent 95 nke ndị okenye anaghị etinye akwụkwọ nri na-acha uhie uhie na oroma na nri ha.
Kedu ihe na-edozi ahụ dị na nri na-acha ọbara ọbara?
1. Uhie uhie
A na-ewere tomato dị ka mkpụrụ osisi ma nwee nnukwu lycopene nke a maara iji nyere aka lụso ọrịa prostate, ọrịa esophagus na ọrịa cancer. A na-ahụkarị Lycopene na tomato esi nri dị ka ofe, nri ofe na ihendori.
2. Strawberries
Strawberries bu ezigbo uzo nke folate, potassium na vitamin C. Vitamin C bu ulo ogwu antioxidant nke na akwalite oru nke sistemu mgbochi ma wedata cholesterol ojoo gi Ihe dị ka otu 1 nke strawberries nwere vitamin C karịa oroma.
3. Kranberị
Cranberries nwere ike inye aka igbochi UTI (Urinary Tract Ofufe) site na ịkwụsị nje bacteria na ịrapara n'ahụ mgbidi urinary. O nwekwara ike inye nchebe megide H pylori, nje bacteria na-arapara n'ahụ mgbidi afọ na-ebute ọnya afọ. Nke a ga - ekwe omume n'ihi ọnụnọ nke antioxidant dị ike a na - akpọ proanthocyanidin dị na cranberries.
4. Cherị
Miri-acha ọbara ọbara na agba cherị pụta ìhè ha ekwukwa n'akwụkwọ ọdịnaya. Ndị anthocyanins dị na cherị na-enye ha ọchịchịrị na-acha uhie uhie. Anthocyanins ndị a na-echebe ahụ gị pụọ na mmebi site na nnwere onwe free na toxins gburugburu ebe obibi nke na-eme ka usoro ịka nká gị dị ngwa ma na-emekwa ka ọnwụ cell na mmebi.
5. Raspịberị
Raspberries bara ọgaranya na fiber nke na-enyere aka ịbelata lipoprotein (LDL) dị ala ma ọ bụ cholesterol ọjọọ. Raspberries nwekwara zinc dị ukwuu, niacin, potassium na ọtụtụ polyphenolic phytochemicals nke bụ lignans, tannins, phenolic acids na flavonoids.
6. Uhie mgbịrịgba
Ose uhie uhie bụ nhọrọ magburu onwe ya maka ịrụ ọrụ ahụike nke usoro ahụ ji alụso ọrịa ọgụ. Ndị a nwere vitamin A, vitamin C, vitamin B6, vitamin E, folate ma nwee naanị calorie 30.
7. Akwukwo akuru na-acha uhie uhie
Red akụrụ agwa nwere ibu nke obi-ike eriri, zinc na-akwado omumu ike na gwọọkwa ọnya na B vitamin nke na-akwalite akwara ozi ọrụ. Mkpụrụ osisi ndị a nwekwara potassium na folate.
8. Anyụ
Anyụ bụ nnukwu mkpụrụ ndụ nke lycopene nke nwere ike belata ihe egwu ọrịa obi na ọrịa strok site na ibelata LDL cholesterol. Mkpụrụ osisi na-acha uhie uhie na-ebelata ihe ize ndụ nke ọrịa cancer prostate na mmebi nke macular.
9. Beetroot
Beetroots bụ otu n'ime akwụkwọ nri antioxidant kacha mma, dị ka USDA si kwuo. Akwụkwọ nri ndị a bụ ezigbo ụzọ eriri, potassium, vitamin C, nitrates na folate. Nri ndị a na-arụ ọrụ dị mkpa n'ibelata ọbara mgbali, na-eme ka ntachi obi na-eme egwuregwu na imeziwanye ọbara.
10. Uhie uhie
Radishes bụ ezigbo isi nke potassium, folate, vitamin C, lycopene, anthocyanins, zinc, phosphorous, potassium, magnesium, ọla kọpa, ígwè, calcium, manganese, vitamin A, vitamin B6, vitamin E, vitamin K na eriri nri. Ihe oriri ndị a niile ka achọrọ ka ahụ gị dị na ezigbo ọrụ.
11. apụl na-acha uhie uhie
Apụl na-acha uhie uhie bara ọgaranya na antioxidants, eriri nri na flavonoids. Ndị antioxidants na-arụ ọrụ dị mkpa n'ibelata ihe ize ndụ nke ịmalite ọrịa kansa, ọrịa shuga, ọbara mgbali na ọrịa obi.
otu esi eme ememe ncheta ọmụmụ 50th
12. pọmigranet
Pomegranate bara ọgaranya na antioxidants nke na-enyere aka igbochi kansa, ọkachasị ọrịa kansa prostate. O nwere ihe na-egbochi ogwu nke nwere ike inye aka belata mbufụt na ahụ niile ma gbochie nrụgide oxidative na mmebi.
Ayszọ iji tinye nri na-acha ọbara ọbara na nri gị
- Enwere ike ịmị mkpụrụ osisi na mkpụrụ osisi strawberry na beribe beri.
- Ụọ mmiri na-atọ ụtọ kranberị n’ụtụtụ.
- Tinye ose na-acha uhie uhie, radishes na eyịm uhie na salads gị.
- Tinye tomato purée ma ọ bụ tomato bekee n’ime nri gị.
- Nri na cherị mgbe agụụ na-ada gị.
- Nwere nnukwu efere tomato maka nri abalị.
- Ruo ụtụtụ nri ụtụtụ ụtụtụ ma ọ bụ porridge, gbakwunye ọnụ ọgụgụ nke strawberries, raspberries ma ọ bụ cherị.
Ebumnuche I Kwesịrị Erịba Mkpụrụ na-acha Mkpụrụ na Akwụkwọ Nri
Kekọrịta edemede a!
