Oge nri oge ezumike maka ụmụaka: Nri ị ga - agụrịrị ma zere inye gị ụmụaka n’oge oyi

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Nri oriri na-agbanwe n'oge oge ọ bụla. N'oge oyi, oriri ike kwa ụbọchị na-abawanye maka ụmụ nwoke, ụmụ nwanyị na ụmụaka iji nagide oyi ma welie ọgụ megide oyi na flu, nke juru ebe niile n'oge ahụ. [1]

Ndị ọkachamara na-atụ aro na omume nri nwere ike gbanwee n'oge oge oyi dịka ahụ chọrọ nri ndị ọzọ nwere ike ịme ka ha dị ọkụ ruo ogologo oge, na-alụso ọrịa ọgụ, nwere obere kalori iji gbochie uru bara ụba ma na-edozi ahụ iji nyere aka na uto ha.

Ọzọkwa, enwere ụfọdụ nri a na-ewepu na nri oge oyi. Lelee nri iji tinye ma zere n'oge nri oyi maka ụmụaka.

1. Mkpụrụ

Mkpụrụ bụ nri na-edozi ahụ nwere ọtụtụ ogige bioactive. Ha nwere ogige phenolic, protein dị elu, phytosterols na fiber nke na-enyere aka belata nsogbu nke mbufụt, cholesterol dị elu, kansa na ọtụtụ ọrịa ndị ọzọ. Ebe ọ bụ na ụfụ nri na-adịkarị n’oge oyi, mkpụrụ akụ na-enyere aka iwepụ ha ogologo oge iji gbochie uru bara ụba ma nyekwa ahụ ọkụ n’ahụ. [1] Kpachara anya maka ụdị nfụkasị nke ụfọdụ ụmụaka. Fọdụ ihe atụ nke mkpụrụ gụnyere:

• Mkpụrụ Brazil
• Pecans
• Hazelnuts
• Ukpa
• Pistachios
• Cashews
• Almọnd

2. Vitamin C

Dabere na otu nnyocha, vitamin C dị oke elu na mkpụrụ osisi na akwụkwọ nri n'oge oyi. Vitamin a dị oke mkpa nwere nnukwu ọrụ na igbochi ọrịa iku ume dị ka ụkwara ume ọkụ na iku ume na ụmụaka, bụ ndị na-adịkarị n'oge oyi. [abụọ] Examplesfọdụ ihe atụ nke vitamin C mkpụrụ osisi na veggies gụnyere:

• Oroma
• Akwụkwọ nri
• Nduku
• Mkpụrụ osisi grepu
• Brọkọlị
• kiwi
• Tomato

3. Akwukwo nri ndi akwukwo nri

Mkpụrụ osisi na-edozi ahụ na-edozi ahụ n'oge oyi na-enyere aka ịkwalite ọgụ n'oge oge. Ha bara ọgaranya na antioxidants ma nwee mgbochi mkpali Njirimara nke na-enyere aka ichebe anyị pụọ na oyi na flu, na-enye anyị ọkụ n'otu oge. Fọdụ ihe atụ nke protein na-edozi ahụ gụnyere:

• Anụ ọhịa
• Peas na-acha akwụkwọ ndụ
• Radish
• Carọt
• Akwụkwọ nri
• Agwa
• Lentils (sie)

4. Omega-3 fatty acid

N'oge oyi, akpụkpọ ahụ na-akpọ nkụ ngwa ngwa ma ị nwere ike ịnweta ntutu isi ruo n'ókè ụfọdụ na ụmụ gị. Omega-3 fatty acids na-eme ka mmiri dịkwuo mma ma na-ebelata nkwụsịtụ, yana ị na-eme ka anụ ahụ dị nro ma belata iwe. Ọ na - enyere aka belata ntutu isi n'ihi ụta mgbochi ya. Ọtụtụ ọmụmụ na-egosikwa uru nke omega-3 fatty acids na igbochi oyi, ụkwara na ụkwara ume ọkụ n'oge oyi. Ihe atụ nke ihe oriri bara ụba na omega-3 gụnyere:

• Azụ mmiri dị ka makarel, salmọn tuna.
• Mmanụ ọkụkụ dị ka mmanụ canola.
• Ukpa
• Mkpụrụ dị ka mkpụrụ osisi chia na flaxseeds.
• Brussels puo

5. Eriri nri

Eriri n'oge oyi na-enyere aka ịhazi nri calorie ndị ọzọ n'emeghị ka uto na ụtọ pụta. Tinye ha na nri gị n'oge oyi na-enyere aka melite ọgụ, gbochie oyi na flu, na-akwalite hydration akpụkpọ yana ọgụ na nsogbu nri. Ufodi ihe omuma nke nri nwere otutu nri nwere:

• Pọmigranet
• Kale
• Mgbọrọgwụ inine dị ka turnips na poteto ụtọ
• Ube
• Oge skwọsh
• Eyịm
• Bajra

Nri ị ga-ezere

Enwere ụfọdụ nri nke ndị nne na nna ga-ezere inye ụmụ ha n'ihi na ha nwere ike ịkpalite mgbaàmà oyi ma ọ bụ flu ma ọ bụ mee ka imi sie ike ma mee ka ọnọdụ ahụ ka njọ. Nri ndị a gụnyere:

1. Sugary na-emeso

Nri ndị nwere shuga nwere ike ịnwa ụmụntakịrị ọnwụnwa mana ha nwere ike belata ọgụ nke ukwuu ma bulie ohere nke ọrịa ụfọdụ dị ka ọrịa shuga, oke ibu na cholesterol dị elu. Dị nri ndị nwere sugary gụnyere:

• Ice creams
• Ihe ọ drinksụ drinksụ oyi
• Mmiri ara ehi chocolate
• Candies

2. Mmiri ara ehi

A maara ihe ndị na-enye ara ara na-ebute secretion nke phlegm n'oge oyi ma ọ bụ na-eme ka thickleg nke phlegm, ọ bụrụ na ọ dị ugbu a. Ihe ndị a nwere ike ime ka akpịrị nwa gị kpasuo ya iwe ma mee ka obi ghara iru ya ala. Examplesfọdụ ihe atụ nke ngwaahịa mmiri ara ehi gụnyere:

• Mmiri ara
• Yogọt
• Curd
• Bọta

3. Ihe oriri histamine

Akụkọ ihe mere eme bụ kemịkal anụ ahụ metụtara mmeghachi omume na nfụkasị. A na-ahụkarị ha na nri ụfọdụ yana oke oriri ya nwere ike ịkpalite mmeghachi omume mkpasu iwe ma kpatara mgbaàmà dịka ịmịpụ, ụkwara na itching. Ihe atụ ụfọdụ nke nri histamine gụnyere:

• Anwụrụ anwụrụ
• Shellfish
• Ngwa nri mmiri ara ehi
• Akwa

4. E ghere eghe

Nri e ghere eghe nwere abụba, kọleji na kalori ndị a maara na-eme ka ihe na-alụso ọrịa ọgụ. Iri e ghere eghe nwekwara ike ime ka mbufụt ghara iru nke nwekwara ike ibuwanye ihe egwu nke oria cholesterol na oke ibu nke umuaka. Examplesfọdụ ihe atụ nke nri eghe gụnyere:

• Kpekere
• Ọkụkọ ọkụkọ
• Chiri eghe nke ụdị ọ bụla
• Azụ azụ
• Nduku

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