Ihe oriri na-ezighị ezi na ụkọ nri na nri na-eme ka mmetụta dị otú ahụ dị ịrịba ama na steeti ahụike nke nwa e bu n'afọ na ọ nwere ike iji ya tụnyere mmetụta nke mkpụrụ ndụ ihe nketa. Na oge anyị, enweghi otu ma ọ bụ karịa vitamin, mineral, ihe ndị ọzọ na-edozi ahụ na nri ndị ọzọ dị mkpa na-eri nri ndị inyom dị ime bụ ihe nkịtị. Iji hụ nke a, ka anyị lee ọnụ ọgụgụ. Idu ime ime nwanyi di nma - isiokwu nke isiokwu.
O zughi? Ya mere gbakwunye!
Nyocha banyere ihe oriri nke ndị nne na-atụ anya, ndị e mere na St. Petersburg, gosipụtara na ọ bụ naanị 6 (!) N'ime 100 a gbara ajụjụ ọnụ nwere ike ikwu maka afọ ojuju na nri nke ihe oriri dị mkpa (nri). Ọtụtụ ndị inyom achọpụtawokwa ụkọ ọtụtụ n'ime ha. Ọtụtụ mgbe enweghị ígwè, iodine, calcium, zinc, chromium. N'ime vitamin, enweghi nke folic acid, biotin, vitamin B .. AD na alfalinolenic acid, nke bu akụkụ nke vitamin F, enwere ike na enweghi ihe ndi ozo di mkpa site na ohere, nyochaa ndi di ime. O wee pụta na ha echeghị na ha enweghị! Ya mere, ọ bara uru itinye ihe dị mkpa na nke a, ebe ọ bụ na nwanyị adịghị ahụ egwu? N'ezie. A sị ka e kwuwe, o nwere ihe mgbochi zoro ezo, nwa ahụ na-ata ahụhụ. Imebi iwu nke nri nri zuru oke nwere ike imebi egwu nke ịmụ nwa. ọmụmụ nke ụmụ ọkụ. Enweghi ike nke ụfọdụ nri n'ime anụ nke nne n'ọdịnihu n'ọdịnihu nwere ike imetụta ahụ ike nwa ya n'afọ mbụ nke ndụ. Ọzọkwa, n'ime afọ ndị na-adịbeghị anya, egosila na ogo na oke nke mmiri ara ara ya na-adabere n'ụdị ihe oriri nke nwanyị dị ime. Ee, e nwere mmiri ara ehi! Nri oriri kwesịrị ekwesị nke nne na-eme n'ọdịnihu na-eje ozi dịka nchekwa nye nwa ahụ n'oge ndụ ya. Kedu ihe mgbakwasị ụkwụ a ga-eme iji nweta nri dị mma n'oge ime?
Noli ọ bụla!
N'asụsụ Latịn, nke a pụtara "Unu agaghị alaghachi!" Nke a bụ ụkpụrụ oge ochie nke ọgwụgwọ, ọ dị mma mgbe nile. "Nne ga-eme n'ọdịnihu ga-ahapụ ihe oriri nke mmepụta ihe mmepụta ihe nke na-ewepụta oge na-esi nri, nakwa nwee nnukwu oge nchekwa. enweghị ihe oriri dị ka ndị na-egbochi egbochi, ihe eji eri anụ, ihe ọkụkụ, ndị na-eme ka ekpori ndụ, ndị na-ekpo ọkụ, ndị emulsifiers.N'ihi nne dị n'ọdịnihu, ha niile anaghị anabata ya. Anyị ekwesịghị ichefu na ọtụtụ nri dị njikere iri nri Agbanyeghi na a ghaghị ịmepụta ihe dị iche iche, ma ọ bụ ezie na ọ dịghị ihe àmà doro anya nke nsí nke ngwaahịa transgenic maka ụmụ mmadụ, ụmụ ọhụrụ, ime na ụmụ nwanyị na-agba umuaka dị mma karịa izere ha. Ihe oriri na-edozi ngwa ngwa nke mmepụta mmepụta ihe adịghịkwa mma n'ihi na ha na-emebi nri nri nwanyi di ime, na-egbochi ya n'ime ihe ndi ozo di mkpa. Umu ohia nke ozo kama anu aru - aru aru enweghi ígwè, phosphorus, vitamin B12, niacin na biotin, d kamakwa a na-eri anụ anụ dị elu. Ma ọ ga-enweta ọtụtụ abụba obere àgwà gbakwunyere ọtụtụ calories.
N'okpuru akwụkwọ akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ
A ghaghi ilebara anya nke oma na nri nke vitamin B9, folic acid. Aha ya na-ekwu maka onwe ya: "folium" n'asụsụ Latịn pụtara "akwukwo". A na-achọta folic acid na akwụkwọ ndụ akwụkwọ ndụ nke asparagus, akwụkwọ nri, yana mkpụrụ nke ube oyibo, carrots, melon cantaloupe, apricots, ugu, beetroot. Enwere obere folic acid na akwa nkochi na agwa. Achịcha - mkpụrụ zuru ezu na ntụ ọka rye na-acha uhie uhie, nakwa pasta ndị pụrụ iche na noodles site na ntụ ọka dum adịghị enwe nnukwu ọdịnaya nke folic acid, ma a na-ewere ya dị ka isi iyi dị mkpa nke ya. Ihe ndozi ahụ? Ọ dịghị ma ọlị! Oge akwukwo akwukwo di mkpụmkpụ, na nri ọka wit na ngwaahịa sitere na ntụ ọka dum nwere ike iri kwa ụbọchị, n'agbanyeghị oge. N'inweta nri ha na vitamin B, nne na-atụ anya na-ebelata ihe ize ndụ nke nkwarụ ọkpụkpụ na nwa ya ma na-elekọta nlekọta kwesịrị ekwesị (n'otu oge) nke psyche na ọgụgụ isi ya. Nne nke vitamin a ga-abụ ezigbo ọrụ, n'ihi na o nwere ikike ibelata ihe mgbu, nke dị mkpa mgbe a na-amụ nwa. "Nchedo Green" agaghị ahapụ gị na mgbe amuchara nwa, ọ ga-eme ka mmiri ara ehi dịkwuo mma.
Isi nri nke folic acid
Salad salad na garlic na mkpụrụ
Were:
♦ 2-3 okpuru ala
♦ clove garlic
♦ 3 okpokoro. spoons nke ndụ ukpa
♦ 2 table. spoons nke utoojoo ude ma ọ bụ Mayonezi
♦ Nnu
Nkwadebe:
Gwakota carrots na nnukwu grater, tinye mkpụrụ osisi a kụrụ akụ, oge ya na ude mmiri na-egbuke egbuke, nke a na-agwakọta ya na gal garlic, nnu na-atọ ụtọ. Salad dị otú a ga-enye gị folic acid na beta-carotene, vitamin B na ọla kọpa bara uru, mgbaze nke omega-6 na phytoncides. Na efere a ị nwere ike ịgbakwunye arugula - ihe dị mkpa nke folic acid, vitamin C na anụ ahụ bara uru. Anụ ube oyibo anụ, dịtụ ụtọ na nnu na ose (ị nwere ike ịgbakwunye garlic grated), ọ bara uru ma gbasaa ya na nri.
Mkpụrụ obi ụtọ nke vitamin B6
Haddock na Spanish
Were:
♦ 1kg of haddock (carcass)
♦ 1-2 iko mmiri ara ehi
♦ 1 kg nke poteto
♦ 4 àkwá
♦ 4 eyịm
♦ 200 g mmanụ olive
♦ 1 tebụl. a spoonful nke butter
♦ 10 olive oliv
♦ 1 tebụl. otu spoonful nke chopped pasili
♦ pinch of salt and pepper
Nkwadebe:
Ejiri osisi na-egbuke egbuke n'ofe, gbanye mmiri ọkụ ma hapụ maka nkeji iri na ise. Mgbe ahụ, bee n'ime mpekere, wunye mmiri ara ehi na-ekpo ọkụ wee hapụ otu awa. Kpoo oven ruo 240 Celsius C. Iberibe yabasị na mmanụ oliv, debe ihe ndozi ahụ na sie, kpoo ya na sliced nduku na nkedo n'elu (oyi akwa nke ọ bụla na nnu nnu, ma wụsa mmiri na mmiri ara ehi si na azụ ma gbazee butter). Ime na oven maka minit 20. Akara mma na mkpụrụ osisi oliv, pasili, mkpụrụ ose. Na efere a, na mgbakwunye na vitamin B6 nwere calcium, protein ndị bara uru, yana vitamin B, na vitamin C.
Pyridoxine site na ọrịa
Site na izu asatọ nke ime ime, vitamin B6 (pyridoxine) na-aghọ ihe dị mkpa. A na-agwụ gị ụfụ na ụtụtụ, na-eme ka ụbụrụ nwa ehi, nervos. Akwụkwọ nri site na oge bụ isi iyi nke vitamin. Ọ bụkwa ihe bara uru maka nwa, n'ihi na ọ na-akwalite mmepe nke usoro nlekọta ahụ bụ isi. Ị tinyeworị nri ọka wit na kabeeji na nri gị? Ukwu! Na ngwaahịa ndị a, ọ bụghị naanị folic acid, kamakwa pyridoxine. Ebe kachasị dị na ya bụ anụ, ụdị azụ dị iche iche, karịsịa chum na nkụ, bran, ovary wheat, osikapa na-akwadoghị, oats, agwa, buckwheat groats na walnuts.
Magnesium maka Ike nke Ọkpụkpụ
Kemgbe izu nke 11 nke ịtụrụ ime, mgbe ọkpụkpụ nwa ahụ na-etowanye njọ, magnesium dị mkpa. Nke a na-arụ ọrụ dị ka ụlọ dị mkpa maka ọganihu nke anụ ọkpụkpụ. Nchoputa nke ndi sayensi gosiri n'oge gara aga gosiri na uto, ibu na ogo nke isi nwa a na-adabere n'otù magnesium si ewepu mama na oge a. Magnesium dị ezigbo mkpa maka akwara, gụnyere akwara nke akpanwa. Magnesium bara ọgaranya na mkpụrụ ọka dum, mkpụrụ fig, almọnd, mkpụrụ, watermelons, akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ na unere.
Mee ka ihe oriri na-esite na ígwè
Site na izu iri abụọ na abụọ nke ime ime, mkpa ọ dị maka ihe dị mkpa nke nne na-eme n'ọdịnihu na nwatakịrị nọ n'ime mmiri dị mkpa maka hematopoiesis. Isi nri ya bụ anụ, karịsịa red, na àkwá. Na agwa, akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ, nri ọka wheat dum, soy cheese tofu, mkpụrụ osisi mịrị amị. Aṅụla ihe ọ bụla ozugbo ị na-eri tii na kọfị (tannins ndị dị n'ime ha belata belata absorption nke ígwè).
Omega-3 maka ụbụrụ na ọhụụ
Akara omega-3 nke nwere abụba pụrụ iche, nke dị n'ime azụ azụ, dị mkpa maka nwa n'ọdịnihu, ebe ọ bụ na ọ na-ekpebi ụbụrụ ya na ọhụụ ya.
Efere maka nkeji nke abụọ
Meatballs na Ịtali (na oven microwave)
Were:
♦ 250 g beef ala
♦ 1 egg
♦ 50 g nke achicha achicha ọcha
♦ 50 g chiiz
♦ 1 clove garlic
♦ 1 teaspoonful. ngaji nke pasili
♦ 1 teaspoonful. ngaji seasoning "akwukwo nri"
♦ 240 g tomato ndị a kụrụ peeled
♦ nnu na ose
Nkwadebe:
Gwakọta ihe niile ma e wezụga tomato na ọkara grated chiiz. Wee mpempe iri na abụọ site na nha a natara ma tinye ya na efere efere maka minit 3-4 na oven microwave. Were ya ihe fọrọ nke nta ka ọ bụrụ njikere, tụgharịa n'oge nri. Top - tomato sliced na cheese. Eri maka nkeji ise.
Nri ụtụtụ na atọ nke atọ
Iji belata nrekasi obi, rie na obere akụkụ ma zere nri ndị dị nkọ na abụba, nakwa ihe ọṅụṅụ na-acha uhie uhie na jelii. Maka nrekasi obi ụfọdụ, nrịkasi obi, anụ dị arọ ma ọ bụ spoonful omelet. Ị nwere ike ịnwa ịnweta mmiri ịnweta mmiri n'ejighị gas: mepee karama ahụ na mmiri ụbọchị abụọ tupu emee nri, na tupu ịmị ọkụ. Na-eweta nri maka nri nri mgbe nile. Ya mere, ị nwere ike ịnọgide na-eri nri zuru oke n'ejighị afo.
Pita na Pasta "Exotica"
Were:
♦ 1 avocado
♦ 2 table. spoons nke lemon ihe ọṅụṅụ
♦ 50 g nke ala-abụba cheddar
♦ Nnu
♦ Na-acha oji oji
Nkwadebe:
Bee ube oyibo na ọkara, wepụ pulp na ngaji, tinye ya na ihe ọṅụṅụ lemon, tinye grated chiiz, oge iji detụ ire, mix. Jupụta pasta na pita. Ọ ga-abụ "akpa nri" dị mfe. Nri a nwere calcium, vitamin nke S. V. Avocado acids fatty acids na-eme ka calcium banye n'ime ahụ ka ọ dị mfe ịnweta mkpụrụ ndụ.
Fiber maka eriri afọ
Ka anyị wee ghara igbochi afọ ntachi, anyị ga-etinye na nri nri ngwaahịa ndị nwere eriri, achịcha ọka dum na ọka ndị ọzọ, tinyere bran.
Beetroot na mkpụrụ
Were:
♦ 2 beets
♦ 1 pickled cucumber
♦ 50 g nke kernolnut
♦ clove garlic
♦ 2 table. spoons nke mmanụ na-adịghị edozi mmanụ mmanụ
Nkwadebe:
Na nnukwu grater, ghaa ọka bred na kukumba. Tinye mkpụrụ osisi anuahade, ala garlic na bọta. Mix ihe niile. Na mgbakwunye na cellulose, nke nwere ọtụtụ pectin, efere nwere folic acid, potassium, mgbagwoju nke omega-6 acids bara uru, vitamin E. ọla kọpa.
Ihe ndị dị ụtọ nke magnesium
Nri nri
Were:
♦ banana
♦ 2/3 iko yoghurt na ojuju ọka
♦ 2 table. spoons nke almọnd eghe
♦ 4 nnukwu tomato nke strawberries (nwere ike oyi kpọnwụrụ)
♦ 1/2 kpochapụrụ apụl
Nkwadebe:
Banana, apụl, strawberries na-agba n'ime mpekere, na-ahapụ 1 strawberries maka mma. Jupụta ihe eji megharịa ọnụ na yogọt, icho mma na mkpụrụ osisi strawberry, fesaa ya na almọnd anwụrụ. Na mgbakwunye na magnesium, mmanya ahụ nwere calcium, eriri, ígwè, beta-carotene, vitamin B2 na serotonin, nke a na-akpọ hormone nke ọṅụ.
Iwu ise nke ọnwa nke abụọ
Ọrịa na-emekarị na-akwụsị, agụụ na-arị elu. Ahụ gị n'onwe gị n'oge a na-elekọta onwe ya wee malite ịmịnye ihe oriri karị. Ma ụkpụrụ nke ụdị nri dịgasị iche iche na ihe oriri kwesịrị ka a na-ahụ. Lee ụfọdụ iwu.
Ee e! Ngwa ndị a nụchara anụcha
Dị ka ọ dị na ọnwa mbụ, a na-achicha nri ọcha site na ntụ ọka kachasi elu na nri na osisi, bran, rye, ọka dum. Kama ịṅụ ihe ọṅụṅụ na ịcha ọka, zụta halva tii, mkpụrụ jujube (isi nke pectin) ma ọ bụ muesli na ọka, nut na mkpụrụ osisi.
Ụzọ na-esi na vitamin D
Agụma nke nwa ọhụrụ ga-achọ vitamin a. A na-achọta ya na azụ (karịsịa sardines, herring, salmon and tuna), na nko akwa, na mmiri ara ehi na mmiri ara ehi.
More calcium chọrọ maka abụọ
Malite na izu iri na asaa, ọrụ nke mmeghari nwa na nne na-arịwanye elu. N'ọnọdụ a, ọkpụkpụ na-ebuwanye ibu ma na-adịkwu ogologo oge.
Nri ụra na-atọ ụtọ
Mgbagha ụra na njedebe nke afọ ime abụghị ihe a na-ahụkarị. Nrụgide na eriri afo ike ị ga-aga n'ụlọ mposi ọtụtụ ugboro n'abalị. Ịṅụ mmanya na-abaghị uru abụghịkwa nhọrọ: ahụ ka chọrọ ka mmiri dị ukwuu. Kedu ihe ga - enyere aka ihi ụra ngwa ngwa na ihi ụra nke ọma? Tupu ị lakpuo ụra, ọ bara uru ịṅụ iko chamomile na mint ma ọ bụ ọkara otu iko nke mmiri ara ehi na-ekpo ọkụ na ọkara teaspoon mmanụ aṅụ. Nri abalị, nke bara ụba na carbohydrates, na-akwalite ụra. Ọ dị mma iri otu ogbe nke ara na-ebu nwa buckwheat 2 awa tupu ị lakpuo ụra. Nri nke toki na buckwheat nwere vitamin B6 zuru oke na amino acid tryptophan, vitamin PP na magnesium. Nchikota nri a bara uru na-egbochi obi iru ala, o na-enyere aka na-ada ụra ngwa ngwa na ụra nke ọma.