Nri nke ga-eme ka I zuo ezu ma ghara imeju gi
Enweghị ịgọnahụ na akwụkwọ nri dị mma maka anyị. Nnyocha e mere egosiwo na iri ihe oriri na-eri nri na akwụkwọ nri dị ka akụkụ nke nri nri zuru oke nwere ike inye aka belata ọrịa ọrịa obi, ọrịa kansa, ụdị shuga shuga na ibu oke. Nri nri bara ụba nwere ike inye aka belata ọbara mgbali .
Akwukwo nri bu ihe otutu ndi nwere vitamin, mineral, oria na-ebuso antioxidants na fiber.
Fiber bụ ihe dị mkpa ma ọ bụrụ na ị na-ahụ maka ịdị arọ na ọrịa shuga . Fiber na - enyere gị aka ijide gị, na - ewepu cholesterol site na obi gị ma nwee ike inye aka n'ịhazi ọbara ọbara site n'ịkwụsị mgbaze. Otu n'ime ụzọ kachasị mma isi mee ka ụbụrụ gị sie ike bụ ime ka ihe oriri gị dịkwuo mma, ọkacha mma na-abụghị starchy vegetables.
Akwụkwọ nri ndị na-adịghị na starchy nwere ihe dị ka calorie 25, 0 g abụba, 5-6 g carbohydrate, 3 g fiber, na 0.5-2 g protein kwa 1/2 cup cooked or 1 cup raw (na-enweghị ihe ọ bụla agbakwunyere abụba). Na mgbakwunye na ịbụ calorie dị ala, na nri dị ala carbohydrate, akwụkwọ nri ndị na-adịghị na starchy na-agbakwunye ụdị, ekpomeekpo, nnukwu, na agba ọgaranya ọ bụla. Mgbe ị nwere ike, gbalịa mee ka ị nweta 1/2 gị efere na-abụghị starchy akwụkwọ nri.
Kedu akwụkwọ nri ndị a na-ewere na ha abụghị ndị na-adịghị mma?
- Atịchok
- Obi anwansi
- Asparagus
- Bamboo Ome
- Achịcha (akwụkwọ ndụ akwụkwọ ndụ, wax, Ịtali - echela nke a na mkpo - agwa bekee, agwa ndị navy, nwa agwa, wdg)
- Anụ ahụ pulitere
- Brussels na-epulite
- Brọkọlị
- Cabbage (akwụkwọ ndụ akwụkwọ ndụ, bok choy, Chinese, red)
- Carrots (dee: 1 carrot baby bụ ihe dị ka 1 g nke carbohydrate)
- Kọlịflawa
- Celery
- Chicory
- Chayote
- Coleslaw (nkwakọba, enweghị mgbakwasa)
- Kukumba
- Dandelion
- Daikon
- Eggplant
- Elu (ụyọkọ, kale, Mọstad, igwegharị)
- Obi nke nkwu
- Jicama
- Kohlrabi
- Leeks
- Letus: endive, escalole, akwukwo, ice berg, Romaine
- Mushrooms
- Mọstad elu
- Okra
- Eyịm
- Pea pods
- Ede (ụdị niile)
- Radishes
- Rutabaga
- Mkpụrụ elu (chicory, endive, escalole, letus, romaine, spinach, arugula, radicchio, mmiri mmiri)
- Egwu pea ma ọ bụ ube
- Scallion
- Utu
- Skwọsh (cushaw, summer, crookneck, spaghetti, zucchini)
- Acha na-esi sugar peas
- Switzerland chard
- Ụdị osisi
- Tomato
- Turnips
- Mmiri chestnuts
- Zukini
Gịnị Ka I Kwesịrị Iche Banyere Mgbe Ị Na-azụ?
- Ọ bụrụ na ike ịzụta na-emepụta nke ahụ dị n'oge. Ị gaghị echekwa ego ma ọ bụrụ na ịzụta ihe nrụpụta carbon gị site na ịzụta ihe dị n'ime obodo. Oge ole na ole na-aga njem, nke ahụ ka mma.
- Chee echiche banyere ịzụta nsụgharị ụfọdụ nke akwụkwọ nri ndị nwere ọtụtụ pesticides. Ogwugwu ogwugwu nwere ike ime ka mmadu nwee ike inwe kansa, nsogbu ogwu, oria kpakpando, infertility, wdg. Ọ bụrụ na ị nụtụbeghị "listi iri na abụọ," ị nwere ike ị gụọ ya. Ndị a bụ ihe oriri ndị nwere ọkwa dị elu nke ahịhịa pesticide. Ụfọdụ akwụkwọ nri na ndepụta gụnyere: celery, akwụkwọ nri, ose na-egbuke egbuke, kukumba, wdg.
- Ọ bụrụ na ịchọta na ị na-ala n'iyi akwụkwọ nri gị ka ị na-emebi ya, tụlee ịzụta akwụkwọ nri friji. Nutritionally ha dabara na ohuru, ọ bụrụ na ọ bụghị mma, n'ihi na ha na-oyi kpọnwụrụ na ọnụ ọgụgụ ọhụrụ nke na-anọgide na-vitamin na mineral. Mkpụrụ na-ekpo ọkụ na-adị mfe ịkwadebe kwa n'ihi na ha abanyelarịrị ma saa.
Olee Otú I Kwesịrị Isi Kwadebe Ya?
- Ghaa akwụkwọ nri gị na obere mmanụ garlic na mmanụ, dịka oliv ma ọ bụ canola.
- Gaa akwụkwọ nri gị na mpempe akwụkwọ na kuki, ose, ntakịrị mmanụ, na ihe mgbakwunye ọ bụla ị chọrọ-rosemary, thyme, oregano, basil, wdg.
- Ọ bụrụ na ị na-eji akwụkwọ nri gị na salad, ị nwere ike idebe ha na mbụ iji mee ka ha dị ọcha ma mee ka ha dị nro.
- Zere ịkụ nri akwụkwọ nri gị ka nke a nwere ike ime ka vitamin banye na mmiri. Nke a nwekwara ike ime ka ha yie anya.
- Zere ịgbakwunye bọta, ude, cheese, mgbakwasa salad, ma ọ bụ mmanụ na akwụkwọ nri gị ka nke a nwere ike ime ka calorie dịkwuo mkpa-ime ka nri calorie dị ntakịrị ghọọ nnukwu kalori.
Kedu ka I Nwere Ike Isi nweta akwukwo nri ndi na-adighi mma n'ime nri gi?
- Na-achọ iri nri dịgasị iche iche. Iri ihe dị ka atọ na ise, 1/2 cup cooked or 1 cup raw servings kwa ụbọchị ga-eme ka ị nweta vitamin, ịnweta, na eriri afọ.
- Gụnye akwụkwọ nri na sandwiches, salads, efere n'akụkụ, omelets, soups, stews na protein top na akwụkwọ nri.
- Mee ka akwụkwọ nri bụrụ isi nke nri gị. Rie nri ehihie ma ọ bụ nri abalị nri ọka, dochie onyinye maka spaghetti skwọsh ma ọ bụ mee zukini onyinye ma ọ bụ kọlịflawa osikapa.
- Inye akwụkwọ nri n'ime nri gị. Akuku carrots, ose, celery, broccoli ma ọ bụ ihe ọ bụla ịchọrọ ma jikọta ha na hummus ma ọ bụ guacamole maka protein na ụba nri bara ụba nke dị obere na carbohydrate. Ọbụna ị nwere ike itinye ihe ọ bụla n'ime ihe ndị a n'ime butter butter, dị ka ahụekere ogwu ma ọ bụ almọnd butter maka protein na ụba nri.
- Mee 1/2 gị efere akwụkwọ nri. Nke a ga - enyere gị aka belata nri carbohydrate na calorie.
Ihe ndi ozo:
Òtù Ndị Ọrịa Shuga Ọrịa America. Akwụkwọ nri na-abụghị nke starchy. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/non-starchy-vegetables.html
Ngalaba Ugbo Ala United States. Gịnị kpatara o ji dị mkpa iri nri akwụkwọ nri. http://www.choosemyplate.gov/food-groups/vegetables-why.html
Ọkachamara nke Michigan nke na-ahụ maka ọrịa shuga. Gịnị kpatara o ji dị mkpa iri nri akwụkwọ nri. http://www.med.umich.edu/1libr/MEND/Diabetes-NonCarbFoods.pdf
Òtù Na-arụ Ọrụ Ọhụụ. All mkpụrụ osisi 48 na mkpụrụ akwụkwọ nri na pesticide fọdụrụ data. http://www.ewg.org/foodnews/summary.php