1.Abosọtọ
Ihe mejupụtara apricots na-agụnye beta-carotene, nke na-adịghị ekwe ka mgbọrọgwụ n'efu na-ebibi nsị n'ime ahụ, nke a na-aba uru karịsịa maka anya. Na ahu, beta-carotene na-agbanwe na vitamin A, nke nwere data nke na-echebe ya megide ụfọdụ ọrịa cancer, karịsịa cancer cancer. Otu mkpụrụ nwere calorie 17, 1 g nke carbohydrates na enweghị abụba.
Ndụmọdụ: Gbalịa ịzụta ihe apricots na-agbanwe agbanwe. Na-eme ka obi dị ha ụtọ, ha na-atụfu nri ha. O doro anya na mkpụrụ osisi ndị a kụrụ afọ n'ala ga-emerụ ahụ ahụ. Zere iji ha eme ihe.
2. Avocado
Oleic acid na abụba ndị na-adịghị edozi, nke bụ akụkụ nke ube oyibo, nwere ike belata cholesterol ma mee ka ọnụ ọgụgụ nke lipoproteins dị elu dị elu. Avocado nwekwara nnukwu ụba. Ọ bụ ezigbo ngwaahịa maka nri. Mkpụrụ mkpụrụ osisi nwere calorie 80, gram asatọ nke abụba, gram 3 grams.
3. Utu
Na mgbakwunye, na beri a dị ezigbo ụtọ, ọ dịkwa uru. Akuru bara ọgaranya na ụfọdụ acid, nke (dịka ama amaworo ama) nyere aka gbochie uto nke mkpụrụ ndụ cancer. Raspberries nwere fiber na vitamin C n'ọtụtụ buru ibu, nke na-enyere aka belata cholesterol ma belata ọrịa nke obi. Naanị otu iko raspberries nwere 60 calories, 1 g abụba, 8 grams nke carbohydrates.
4. Mango
A na-ewere ya n'ụzọ ziri ezi dị ka ihe bara uru na-edozi ahụ. Mkpụrụ a pụrụ iche na ọ na-enye ngwakọ kwa ụbọchị nke ihe kachasị mkpa maka ahụ. Otu mkpụrụ osisi na-ajụ ihe nwere mkpụrụ gram 57 nke vitamin C, nke hà nhata kwa ụbọchị maka onye toworo eto. O nwekwara ihe antioxidant nke na-egbochi ọrịa ogbu na nkwonkwo, na-akwalite ọgwụgwọ ọrịa ma na-ewusi usoro ahụ ji alụso ọrịa ọgụ. Mango nwere ihe karịrị 800 IU nke vitamin A. Otu mkpụrụ mkpụrụ nwere calorie 135, 1 g abụba, 4 g nke carbohydrates.
5. Melon
O nwere ọtụtụ vitamin C na beta-carotene - abụọ n'ime antioxidants ndị kachasị ike na-echebe mkpụrụ ndụ site na ụba ọrụ nke radicals free. Ọkara nke egusi nwere 853 mg potassium, nke na-enyere aka belata ọbara mgbali ma hụ na ezi obi ọrụ. A gosipụtara nke a na - ahụkwa akụkụ nke melon bụ ọbụna na-etinye aka n'ime ọgwụ ndị dị na ya maka obi. Ọkara nke egusi nwere calorie 97, 1 g abụba, 2 g nke carbohydrates.
6. Tomato
Tomato bara ọgaranya na lycopene - nke a bụ otu n'ime carotenoids kachasị ike, nke na-eme dị ka antioxidant. Tomato belata ihe ize ndụ nke ọrịa nke eriri afo, afọ na, dịka atụmatụ ụfọdụ si dị, belata ọrịa cancer nke 50%. Na otu tomato nwere calorie 26 na gram 1 nke carbohydrates. Egwu anaghị enwe abụba. Ihe dịkwa mkpa na nri mmadụ ike.
Ntuziaka: Tinye mmanụ olive na salad na tomato. A na-etinye uche na Lycopene na abụba nri.
7. Mịrị vine
Ọ bụ ezigbo ígwè ígwè, na-enye aka ịnyefe oxygen na anụ. Na anaemia, a na-emepụta mkpụrụ vaịn ọbụna n'ụlọ ọgwụ. Ọkara otu mbadamba mkpụrụ vaịn nwere calorie 218, 3 grams nke carbohydrates na enweghị abụba.
Ntuziaka: Tinye mkpụrụ vaịn na oatmeal - nke a bụ nri ụtụtụ zuru oke maka ezinụlọ dum. Ihe ndị a bara uru ga-enye gị ike na ahụike maka ụbọchị dum.
8. Osikapa
Riz nwere ọgaranya potassium na carbohydrates. O nwekwara vitamin B6, nke na-ahụ maka mmepụta hormone obi ụtọ a na-akpọ serotonin. Nakwa, osikapa na-enyere aka belata cholesterol n'ọbara. Eresi nwere calorie 37-48, gram 2 nke carbohydrates ma ọ dịghị abụba ọ bụla. Nke a bụ ihe bara ezigbo uru na nri mmadụ.
9. Lemọn
Nwere nnukwu vitamin C - otu n'ime antioxidants kasị mma. Lemon nwere calorie ole na ole, ọ gaghị enwe abụba na carbohydrates.
Ntuziaka: Tinye ihe ọṅụṅụ lemon kama mmanya na salads. Ya mere, ndị isi nke ụwa. E gosiputara na uto nke efere a na-abanye karia mgbe a na-echekwa uru nke ngwaahịa ndi a.
10. Banana
Otu banana nwere 467 g nke potassium, nke dị mkpa maka ahụ ike nke uru na obi. Mkpụrụ a na-ebelata ọbara mgbali ma bụrụ isi iyi nke eriri anụ - eriri nke na-egbochi ọrịa obi. Akwukwo na-eme ka ebe obibi acidic di iche iche, ya mere ha bara uru maka ogwugwu nriakasi. Akara fọrọ nke nta ka ọ ghara ime ka allergies. Enwere ike inye ha ọbụna ụmụaka kachasị nta.
11. Eyịm
Ọ bara ọgaranya n'ime otu n'ime flavonoids kachasị ike - kuertsitinom. Dị ka ọmụmụ ugboro ugboro, yabasị nwere ike ibelata ọrịa cancer. Otu mpempe akwụkwọ na-agụnye calorie 60, grams atọ nke carbohydrates ma ọ dịghị abụba ọ bụla.
NDỤMỌDỤ: Karịsịa uru bụ sliced eyịm. Iji gbochie anya iwe mgbe ịcha - tinye obere mmanụ oliv na yabasị. Ị nwere ike ịkụ aka osikapa na akwụkwọ nri ndị ọzọ. Mgbe emenyụ, a na-echekwa uru bara uru nke eyịm.
12. Atịchok
Nri a nwere silymarin, ihe na-eme ka ọnyá cancer nwee ike, yana cellulose, nke na-achịkwa ọkwa cholesterol n'ime ọbara. Otu atịchok (nke ọkara) nwere calorie 60, gram 7 nke carbohydrates na abụba.
NDỤMỌDỤ: A ga-esi nri maka nlekere maka ihe dị ka minit 30-40. Ná ngwụsị nke nri, a ga-atụnye ihe ọṅụṅụ lemon ọhụrụ.
13. Broccoli
Broccoli bara ọgaranya na indole-3-methanol na sulforaphane - ihe ndị a na-echebe megide kansa ara. N'ihe ozo, e nwere vitamin C na beta-carotene. Otu iko broccoli nwere calorie 25, 3 g protein ma enweghị abụba.
Ntuziaka: Tinye ihe ọṅụṅụ nke lemon ka ọ bụrụ ihe ụtọ.
14. Akwụkwọ nri
Lutein, zeaxanthin na carotenoids dị na ya, chebe retina site na dystrophy, nke bụ isi ihe kpatara ọhụụ na ọgbọ. Ụyọkọ spinach nwere calorie 7, 1 g nke carbohydrates na 0 g abụba.
Ntuziaka: Tinye akwụkwọ nri na efere ọ bụla na obere mmanụ oliv na garlic.
15. Peking kabeeji
O nwere ihe - brasinin, nke na - egbochi ọrịa kansa, yana indole, nke na - ebelata etiti estrogen na ahụ mmadụ. Otu ọrụ nwere calcium 158 grams, calorie 20, grams 3 nke carbohydrates na gram 0 nke abụba.
Ntuziaka: Bee ihe na-acha odo odo, gbakwunye mmanụ olive na galik wee jeere anụ ahụ nri.
16. Mkpụrụ osisi
Ha nwere nnukwu vitamin C na beta-carotene - abụọ vitamin na antioxidants kachasị ewu ewu. Otu ọrụ nwere calorie 80, gram 6 nke carbohydrates na gram 1 nke abụba.
NDỤMỌDỤ: Akwụsịla mkpụrụ - wepu isi, wee sie ya ruo mgbe esie ya. Gwunye cinnamon n'elu.
17. Garlic
Sulfur bụ akụkụ nke ngwaahịa a ma nye ya otu ekpomeekpo. Garlic bụ otu n'ime nri ndị kacha baa uru na nri mmadụ, ọ na-ebelata cholesterol na-emerụ ahụ n'ọbara, na-ebelata ọbara mgbali elu ma na-enyere aka belata ihe ize ndụ nke ịmalite ịmalite na ịrịa cancer. Garlic nwere calorie 4, gram 0 nke abụba, 0 g nke carbohydrates.
18. Okpokoro ihe ubi
1 pasent nke ngwaahịa a nwere 7% nke ego achọrọ kwa ụbọchị nke magnesium, nke na-egbochi spasms na nkwonkwo obi na-ejikọta ya. Okpokoro bu ihe bara uru nke vitamin E. Otu tablespoon wheat germ nwere calorie 27, 1 g nke carbohydrates na 0 g abụba.
Ntuziaka: Tinye ọka wheat na yogọt na mkpụrụ. Ya mere ị na abawanye uru ha mgbe ụfọdụ.
19. Lentils
Ọ na-agụnye isoflavones, nke belata ihe ize ndụ nke kansa, na cellulose, nke na-eme ka ahụ ike nke obi. Otu nchịkọta lentil nwere calorie 115, 8 g protein, 0 g abụba. Ihe nke lentil n'elu ihe ndi ozo bu na ihe ndi mmadu na-aru mgbe ogwucha oku.
Ntuziaka: Lentil kacha dịrị gị mma, ma ọ bụrụ na ihe mgbaru ọsọ nke nri bụ mmeba protein.
20. Na-agagharị
Nnyocha na-egosi na walnuts nwere naanị abụba ndị a na-ejighị edozi ma nwee ike belata ọrịa ọrịa obi ruo 20%. Otu ounce nke walnuts nwere calorie 166, 17 g abụba, 2 g nke eriri.
Ntuziaka: Were otu akpa nke mkpụrụ na akpa gị ma ọ bụ n'akpa uwe iji debe protein gị mgbe ọ gasịrị ma ọ bụ iji meju agụụ gị tupu nri abalị.
21. Ụdị
N'ime otu nchịkọta nke bekee nwere 25% nke protin protein kwa ụbọchị, yana ihe dị mkpa maka ndụ folic acid, nke na-ebelata ihe ize ndụ nke ọrịa obi na mmekorita ahụ. Otutu agwa nwere calorie caca, 1 g abụba, 6 g nke eriri.
22. Osikapa
Ọtụtụ ndị na-ezere iji carbohydrates, na-eche na iji ha eme ihe ga-ebute oke. Carbohydrates dị mkpa maka ịnọgide na-enwe ike ike. Na osikapa aja na achicha nwere otutu eriri nke na enyere aka cholesterol ala na ihe ize ndụ nke oria obi, oria cancer na eriri afọ, nyere aka izere onu ogwu, oria shuga na oke ibu. Nri ndị na-eri nri dị mkpa maka ịrụ ọrụ nke eriri afọ. E kwuwerị, kemgbe ọtụtụ afọ ọ na-aghọwanye "umengwụ."
23. Abụ m ọkụkọ
Ọ bụ ezigbo ihe na-enye protein na lutein, nke metụtara ezigbo anya. Osisi na-egbochi ịkpụ thrombi, si otú ahụ belata ihe ize ndụ nke ọrịa strok na nkụchi obi. Nnyocha ọhụrụ gosiri na iji ntan 6 kwa izu na-ebelata ihe ize ndụ nke ịrịa ara ara site 44%.
Taa, ndị ọkachamara na-ekwu na 1-2 nsen n'ụbọchị anaghị eme ka cholesterol dị elu, ebe ọ bụ na ahụ n'onwe ya na-eme ya n'ime abụba juru. Ị gaghị eme ka ọkwa gị cholesterol mụbaa na iri iri na abụọ, ọ bụ ezie na ọ bụ ihe ezi uche na-adịghị na ya iji nnukwu ngwaahịa nke ngwaahịa a n'otu oge.
24. Chicken
A na-ekpebi anụ anụ ọkụkụ ka ọ bụrụ ihe bara uru na nri mmadụ. Nke a bụ anụ "ahụike" kachasị mma - o nwere obere abụba (mgbe ọ wepụsịrị akpụkpọ ahụ). Nri anụ nwere otutu protein na igbochi ọkpụkpụ ọkpụkpụ. Ọ bụ isi iyi nke selenium, nke na-echebe ahụ pụọ na kansa, ọ na-enwe vitamin nke otu B, nke na-eme ka nchekwa ike na-eme ka ụbụrụ rụọ ọrụ nke ọma.
25. Yogurt bi
Ihe nje bacteria na yogọt na-egbochi ọrịa dị iche iche, na calcium nke dị n'ime ya na-ewusi ọkpụkpụ. Otu yogot nwere calorie 155, gram 4 nke abụba, 0 g fiber.
26. Mmiri ara ehi
Riboflavin (vitamin B1) dị n'ime ya, ọ dị mkpa maka ọhụụ ọma, vitamin A na-enye aka gbochie eczema na allergies. Na mgbakwunye, mmiri ara ehi bara ọgaranya na calcium na vitamin D. Otu ọrụ nwere calorie 86, 0 g abụba, 0 g nke fiber.
27. Shellfish
Ha bara ọgaranya na vitamin B12 (nke na-akwado ọrụ nke irighiri akwara na ikike uche), nakwa ígwè, magnesium na potassium. 150 g nke shellfish nwere calorie 126-146, 2-4 grams nke abụba ma enweghị fiber.
28. Azụ
Azụ, karịsịa site na oké oyi (salmon, mackerel, tuna), bụ isi iyi omega-3 unsaturated fatty acids. Ha na-ebelata ihe ize ndụ nke ọrịa obi. Kari 150 grams nwere calorie 127, gram 4 nke abụba, 0 g fiber.
29. Crabs
Ha bụ ihe dị mkpa nke vitamin B12 na zinc. Na gram 150 nke anụ ụbụrụ nwere calorie 84, 1 gram abụba, 0 g nke eriri.