Akpata Akparịta Ọkụ Na-acha Ọkụ na-ekpocha zuru okè maka oge mmepe

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Atụla egwu iji mejupụta efere gị na Nlekọta Akụkụ ndị a

Mgbe ọ na-abịa na-eme atụmatụ otu oriri, ihe oriri na-abụkarị ihe dị mkpa. Ka anyị chee ihu - ihe anyị na-eri na-enyere aka mee ememe ọ bụla. N'ezie, ọ bụghị ihe ọhụrụ ịhụ ndị na-aga oriri na ọṅụṅụ na-agbakọta na tebụl nri. Ọ bụ ezie na ọ bụ ihe magburu onwe ya ịkekọrịta nri, ime nri na-enye nsogbu ma ọ bụrụ na ị nwere ọrịa shuga ma ọ bụ na-agbalị ịkwụsị ibu arọ. Ọ dị mkpa ịmara otú ị ga-esi na-ebugharị okpokoro nri na inye onyinye site n'iwebata ma ọ bụ mee nhọrọ dị mma . Ma ị na-aga oriri ma ọ bụ nchịkọta otu, imeju ihe oriri ndị a agaghị abụ ihe na-emebi emebi ma ọ bụ ndị na-aṅụ ọbara gị. Gbalịa mee otu n'ime ntụ ọka nri 5 ndị ​​a dị mma n'oge okpomọkụ a.

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Tomato, Kukumba na Avocado Salad

Nchikota nke tomato, cucumber, na ube oyibo na-eme maka salad zuru oke bu carbohydrate, nke bara ezigbo uru ma buru ibu. Tomato bara ọgaranya na vitamin C nakwa lycopene. Ụfọdụ nnyocha na-egosi na ịṅụ nri bara ụba na lycopene nwere ike belata ohere nke cancer cancer. Nri na-eri oke ma ọ bụrụ na ị nwere ọrịa shuga.

> Isi mmalite:

> Ụlọ Ọrụ Linus Pauling. Carotenoids. http://lpi.oregonstate.edu/infocenter/phytochemicals/carotenoids/

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Kọlịflawa na Herby Crumb Topping

Kọlịflawa bụ ọhụrụ "ya" akwụkwọ nri n'oge a. Eji mee ihe maka nduku na osikapa, kọlịflawa nwere ike iri na ọtụtụ flavors ma na-akwakọba nnukwu ntụ ọka. Kọlịflawa bụ nke ndị ezinụlọ na-eri nri na ndị nwụrụ anwụ na- enwekarị ụba na eriri . Ihe omumu ihe omumu negosi na ihe di elu nke akwukwo nri di ndu nwere ike belata ihe ize ndu gi maka ufodu ogwu. Iji mee ka ọ bụrụ ihe na-adọrọ adọrọ karị, 1/2 cup cooked contains only: ~ calories, 0 g abụba 2.5 g carbohydrate, 1.5 g eriri, 1 g sugar, 1 g protein.

> Isi mmalite:

> Ụlọ Ọrụ Linus Pauling. Ezi akwukwo nri. > http://lpi.oregonstate.edu/mic/food-beverages/cruciferous-vegetables

Ọzọ

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Zucchini na Walnuts kwụsịrị

Zucchini bụ ihe oriri na-ewu ewu nke okpomọkụ bụ nke dị mma maka ịmecha, ịchacha ma ọ bụ mmiri. Jikọta zucchini na walnuts na ị nwere obi obi ike, ụba ọgaranya, obere ala carbohydrate nke dị crunchy na-atọ ụtọ. Walnuts nwere omega-3 alpha-linolenic acid (ALA) nke osisi. Akara ogologo omega-3 fatty acids, DHA na EPA nwere ike ịmepụta site na ALA. Nnyocha egosiwo na ọgaranya omega-3 nwere ike belata ọrịa nke ọrịa obi ma nwee ike ịbara ndị nwere ọrịa shuga Ụdị nke Abụọ uru, karịsịa ndị nwere triglycerides elu.

> Isi mmalite:

> Ụlọ Ọrụ Linus Pauling. Acids Acids Acne. http://lpi.oregonstate.edu/infocenter/othernuts/omega3fa/

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Pesto Asparagus

Asparagus bụ obere calorie, sodium na carbohydrates, nke dị mma maka shuga ọbara na ịchịkwa oke. Asparagus dịkwa ọgaranya na vitamin C na rutin, flavonoid, nke nwere ike inye aka mee ka ọbara sie ike. Ọrịa ahụike ọbara dị mkpa maka ndị nwere ọrịa shuga n'ihi na ha na-enwe ọganihu dị ukwuu nke ịmalite ịrịa ọrịa ọbara dị ka ọrịa athersclerosis na ọrịa na-akpata ọrịa.

> Isi mmalite:

> California Asparagus Commission. http://www.calasparagus.com/ConsumerInformation/NutritionalInformation/index.html

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Osisi Selis Carrot Salad

Ọtụtụ ndị na-arịa ọrịa shuga kwenyere na ha "ekweghị" ka ha rie carrots n'ihi na ha "dị elu." Nke a bụ akụkọ ifo. Carrots bụ eriri elu (~ 3 g na iko 1/2) ihe oriri na-adịghị na starchy bara ọgaranya na vitamin A. Studies egosiwo vitamin A nri dị oke mkpa maka ahụ ike . 1/2 cup cooked carrots contain ~ 6 g of carbohydrates. Ị ga-enwetakwa vitamin A kwa ụbọchị na obere ọrụ ahụ.

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