Mba: Mmiri chocolate
Ee: chocolate
Ihe mere: chocolate (ọ dịkarịa ala 60% koko) bụ isi iyi nke antioxidants, bara uru maka ahụ ike ụmụ nwanyị, n'ihi na ha na-echebe mkpụrụ ndụ site na mbibi nke metụtara afọ; Mmiri ara ehi chocolate nwere ezigbo obere antioxidants. Ọzọkwa, abụba dị na chocolate anaghị eme ka cholesterol mụbaa. Nnyocha na-egosi mmetụta dị mma nke chocolate chocolate na arịa ọbara dị ka awa abụọ gachara ma ọ bụ mgbe iko iko gasịrị.
Mba: mmanya ọcha
Ee: mmanya uhie
Ihe kpatara ya: E jiri ya tụnyere mmanya ọcha, mmanya na-acha ọbara ọbara, dị ka chocolate chocolate, nwere ọtụtụ antioxidants, na nke a site na mkpụrụ osisi grape bara uru. Ịṅụ mmanya na-abaghị uru na-egbochi njikọ nke platelets, nke na-egbochi ọkpụkpụ ọbara nwere ike ịpụta. Ntuzi bụ isi na nke a; dị ka ọmụmụ, otu iko mmanya kwa ụbọchị bụ ọgwụ kacha mma maka ahụike ụmụ nwanyị.
Mba: Achịcha ọcha
Ee: nri ọka wheat dum
Ihe mere: Mgbe niile, koodu ị na-eji dochie ntụ ọka ọcha na mkpụrụ ọka ndị ọzọ bara uru (na nri, flakes, noodles) bụ ihe na-akpata ịka nká. Ọkpụkpụ soluble, nke dị na oat na flakes barley, na-ebelata insulin na ọkwa ma na-amụba cholesterol (na-eche banyere ndị ọrịa mamịrị na cores), ebe ụrọ na-enweghị ike na ọka wheat dum na-ebelata ohere nke ọrịa gastrointestinal dị ka diverticulosis.
Mba: Soda
Ee: Tea
Ihe kpatara ya: Otu iko tii na-ejikọta gị na antioxidants, na karama soda na sugar. Na-aṅụ akwụkwọ ndụ akwụkwọ ndụ, nwa na, karịsịa, na-acha ọcha tii na oyi, na-ekpo ọkụ. Ha nile nwere nri bara uru ma na-ebu caffeine.
Mba: 1/4 shuga na ntụ ọka
Ee: Otu ego nke mmiri ara ehi
Ihe kpatara: Ibelata ọdịnaya sugar na achịcha, kuki na achịcha na-eme ka ndị na-eri nri na-atọ ụtọ na nri gị niile - ihe bara uru n'ọgụ megide ịka nká, tk. na mgbakwunye na uru dị arọ na ọrịa shuga, nnukwu oriri shuga nwere ike iduga glycosylation. Usoro nke mkpụrụ ndụ ndị na-eto eto na-ejikọta mkpụrụ ndụ protein, sel ndị nwere ike ibibi, na-arịwanye elu na-amịnye ma na-atụnye ụtụ nke akwara.
Mba: Dietary soda
Ee: Mmiri
Ihe mere: Ọ dịghị otu mmanya ọ bara uru karịa mmiri. Ọ na - enyere aka na mmiri, nke dị ezigbo mkpa maka ọrụ ya. Soda nri na-egbochi mmiri na-agụ, ọtụtụ ndị ọkachamara ka kwenyere na ọ bụrụ na ndị na-atụghị egwu na-adịghị ahụkebe (nke a na-ahụ maka nchebe) nwere ike ijikọta na ọrịa kansa.
Mba: 1 \ 4 i riri anụ
Ee: Lentils
Ihe kpatara: abụba zuru oke (nke dị n'ọtụtụ buru ibu na anụ) nwere ike igbochi akwara ma kpasuo ọrịa obi. Enweghi eriri afọ (na anụ ọ naghị adị) nwere ike mee ka ịka nká nke eriri afọ ahụ. Nchịkọta na lentil dị nnọọ iche: nnukwu ihe nsị na oke abụba juru. Na mgbakwunye, ha na-enye protein.
Mba: Ụdị yogọt
Ee: yogọt abụba ala
Ihe mere: Nri mmiri ara ehi bụ ihe dị mma nke calcium na vitamin D, nke na-echebe ọkpụkpụ site na ịmalite. Aṅụ abụba zuru oke, nke dị na mmiri ara ehi zuru ezu, cheese na yogọt na-eme ka thrombi guzobe. Mgbanwe nke mmiri ara ehi na-abaghị uru ga-aba uru n'enweghị ihe ize ndụ na-enweghị isi na ahụ ike.
Mba: 1 \ 4 i riri anụ
Ee: Azụ
Ihe kpatara ya: Azụ bụ ezigbo ihe na-enye protein na ihe dị ala nke abụba juru. Ụfọdụ ụdị dị ka salmon nwekwara ọgaranya omega-3 (Fatty acids), dị mkpa maka ịrụ ọrụ ahụ ike nke obi na ụbụrụ. N'ụzọ dị mwute, ụfọdụ ụdị azụ nwere ihe emetọ. Gbalịa iri anụ ọhịa, kama nke onye toro n'ugbo. Belata oriri nke albacore (ọcha) icheta otu ugboro n'izu.
Mba: Akara nke nduku nduku
Ee: Apple
Ihe kpatara ya: Apple anaghị enwe abụba, ihe kachasị calorie, nnukwu eriri na antioxidants. Kedu ihe ndị nwere ike ịnweta nduku? Ihe dị oke mkpa nke ihe oriri dị mkpa, ma ọtụtụ mmanụ, calorie na nnu.
Ọchịchị kasị mma bụ na ha bara uru na ngwaahịa ndị jupụtara na okike, ya bụ. apụl na ibe (plastic packaging), banana megide swiiti (na-ekpuchi akwụkwọ). Ugbu a, ịmara ngwaahịa ndị bara uru maka ahụ ike ụmụ nwanyị, ị nwere ike ịnụ ụtọ ntorobịa na oge ntoju ogologo n'enweghị ụgwọ ọrụ na-enweghị isi.