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E nwere ọtụtụ oge mgbe ọtụtụ n’ime anyị na-atụle iri akwa maka nri ụtụtụ. Ọ dị ọnụ ala, dị mfe ma dịkwa mfe ịkwadebe ma ịnwere ike ịkwadebe ya n'ime nkeji ole na ole mgbe ị na-eme ọsọ ọsọ ịga ọrụ.
Akwa bụ ụzọ kachasị dị iche iche iji mee ka nri protein gị bawanye. Ọtụtụ n'ime anyị na-enwe mmasị iri akwa, mana enwere nchekasị na ọ nwere ike ibute obi ma ọ bụrụ na ị na-a consumedụkarị ya. Ma cheta na ị gaghị echegbu onwe gị gbasara ya. Ọ bụrụhaala na ahụ́ siri gị ike, i nwere ike iri àkwá n’enweghị onye ikpe mara.
mkpọ ntutu isi arụrụ n'ụlọ maka ntutu akọrọ
Nsen nwere ọtụtụ ihe oriri na-edozi ahụ iji nye. Otu nnukwu akwa nwere ihe dị ka calorie 70 ma ọ bụ nnukwu protein nke na-enyere aka mee ka ogo shuga dị n'ọbara na inye ahụ. Akwa na-enye amino acid niile di nkpa ma buru ọgaranya na iron.
Ahụ anyị na-amịpụta ihe dịka abụba bara uru 11 dị mkpa nke achọrọ maka ịrụ ọrụ nke ahụ na akwa na-enwe 9 acids fatty ọzọ dịkwa mkpa. N'ihi ya, ọtụtụ ndị na-akpọ ya àkwá dị egwu, na-eri nri!
N’ịtụle uru ahụike nke akwa, lee, n’isiokwu a, anyị ga-achọ ịlele ihe na - eme ma ị rie akwa maka nri ụtụtụ.
Nọgidere Na-ejupụta Gị Ogologo Oge:
Mgbe ị na-eri akwa maka nri ụtụtụ kama ị ga-eji tost ma ọ bụ ọka gị mee nri oge, protein na abụba na àkwá ahụ na-enyere aka ime ka ike gị dị elu ma na-emekwa ka afọ ju gị ogologo oge. Zọ a, ị nwere ike izere inwe nri ụtụtụ ụtụtụ ma mesịa rie obere.
Isi mmalite nke protein:
A na-ahụta akwa niile dị ka isi mmalite protein. Ọzọkwa, àkwá nwere amino acid niile dị mkpa anyị kwesịrị inweta site na nri anyị na-adị kwa ụbọchị.
otu esi eji mmiri rose na ihu
Loss arọ:
Àkwá na-enye mmetụta nke afọ ojuju, yabụ ha bụ azịza zuru oke maka nri ụtụtụ gị. Enwere ike izere agụụ nri gị, a na-achịkwa agụụ gị yana enwere ike belata ohere nke ịribiga nri oke. Nnyocha egosila na ndị na-eri akwa maka nri ụtụtụ na-a caloriesụ calorie ole na ole n'oge ụbọchị niile, si otú a na-enyere aka ịbelata ibu.
ka esi enweta oke na ogologo ntutu ngwa ngwa
Na-akwado usoro ọgụ:
Selenium bụ ihe na-edozi ahụ nke na-enyere gị aka ịkwado usoro ahụ ji alụso ọrịa ọgụ ma na-achịkwa hormones gị. Àkwá bara ọgaranya na selenium ma iri otu ma ọ bụ abụọ akwa maka nri ụtụtụ nwere ike inyere gị aka ịlụso ọrịa ọgụ ma nyere gị aka iwulite usoro ahụ siri ike.
Na-echebe Brain Gị:
Nsen nwere ihe dị ezigbo mkpa a na-akpọ choline, nke na-enyere aka na ụbụrụ ụbụrụ. N'ihi ya, a na-akpọkwa àkwá nri ụbụrụ. Ọmụmụ ihe egosila na enweghị choline nwere ike ibute ọrịa akwara ma belata ọrụ nghọta. Choline erughi nwekwara ike dịkwuo ize ndụ nke dementia na Alzheimer oria. Iri akwa mgbe niile nwere ike inyere gị aka ime ka nsogbu choline gị chebe ụbụrụ gị.
Na-ebelata Nchegbu na Nchegbu:
E nwere amino acid 9 dị iche iche dị na akwa nke na-akwalite ahụike ọgụgụ isi ma na-achịkwa ntọhapụ nke serotonin, nke bụ neurotransmitter maka ezumike, ịdị jụụ na ọnọdụ dị mma. Erughị amino acid nwere ike imetụta ahụike ọgụgụ isi gị. Ọ bụrụ na ị na-eri akwa maka nri ụtụtụ gị, ị nwere ike ịmalite ụbọchị gị nwayọ ma nwee obi iru ala ma zere nrụgide na nchekasị.
Na-achịkwa ọkwa Cholesterol:
Otu akwa nwere ihe dịka 200 nke cholesterol na nke a bụ ego achọrọ maka ahụ. A na-ewere cholesterol dị na akwa dị ka ezigbo cholesterol. O nwere ike inye aka wedata kọlesterol dị njọ n’arụ ma bulie ọkwa ezi kọlestrọl elu. Iri akwa maka nri ụtụtụ nwere ike inyere gị aka ịmalite ụbọchị gị site na ịhazi ọkwa cholesterol.
Na-echebe Anya Gị:
Àkwá nwere antioxidants abụọ, leutin na zeaxanthin nke nwere ike ichebe anya gị pụọ na mmebi metụtara ikpughe UV. Antioxidants ndị a na - enyere gị aka ewulite retina gị, si otu a belata nsonaazụ nke ọrịa anya gị n’agadi.
Mma nke gị Skin na ntutu:
B-vitamin dị mgbagwoju anya dị mkpa maka ahụike, ntutu, anya na imeju ahụike. Àkwá nwere vitamin B ndị nwere mgbagwoju anya a na-akpọ biotin. Vitamin a na - enyere ahụ gị aka ịnabata abụba na carbs maka ike. Na mgbakwunye, biotin nwere ike imezi ntutu, mbọ na anụ ahụ gị.
kedu ka m ga-esi bawanye ume
Na-ewusi ọkpụkpụ na Ezé ike:
Akwa bụ otu n’ime obere ihe sitere na vitamin D na mgbakwunye ụzarị anyanwụ, nke dị mkpa maka ahụike na ike ọkpụkpụ na ezé. Vitamin D na-akpalitekwa absorption nke calcium, nke dị mkpa maka metabolism, mgbaze na ahụike obi.
Na-ebelata Ihe Ọrịa nke Ọrịa Cancer:
Choline, otu ihe ahụ nke na - enyere gị aka imeju imeju nwekwara ike belata ohere nke ịrịa ara ara na ụmụ nwanyị. Cheta na a na-ahụ choline na nkochi ime akwa na ọ bụghị akwa ọcha, yabụ n'oge ọzọ rie akwa nkochi ime mmụọ na-enweghị ikpe ọmụma!
