Mkpụrụ nwere ọtụtụ uru - ha jikọtara calorie, melite ebe nchekwa, ọrụ obi, chebe ntorobịa na ịma mma. Nri inine dị n’ime ha bara uru karịsịa - ọ na-esonye na nhazi na uto nke anụ ahụ.
Mkpụrụ nwere abụba polyunsaturated, nke dị mma maka ahụ, anaghị ebuli cholesterol ma ghara inye aka na nchịkọta abụba. A na-echekwa otu ụlọ nkwakọba ihe nke vitamin na mineral n'ụzọ zuru oke na akụ. Typedị akụ ọ bụla nwere uru dị iche iche nke ya.
Ahụekere
Kalori 622 na 100 g nke ịdị arọ, ahụekere bụ ama maka ọgaranya vitamin na ịnweta mejupụtara. Ọ gụnyere:
- serotonin - "hormone obi ụtọ" nke na - eme ka ọnọdụ ka mma;
- antioxidants - gbochie ịka nká, na-ewepu ihe ndị na-emerụ ahụ n'ahụ;
- magnesium - imeziwanye obi;
- vitamin B, C, PP - na-agbatị ahụ;
- thiamine - na-egbochi ntutu isi;
- folic acid na-enyere aka iwusi usoro ụjọ ahụ ike, na-enye ahụ dị mma na anụ ahụ, mbọ, ntutu.
A na-atụ aro ka ahụekere tupu e jiri ya mee ihe. Nwere ike ihicha ya ntakịrị na oven, mana ọdịnaya calorie na-abawanye. Maka ndị nwere mmasị ịgagharị, ahụekere ga-enyere gị aka iru ngwa ngwa ngwa ngwa site na methionine nke gụnyere na ihe mejupụtara. Ọ na - edozi usoro biliary, mana ọ bụrụ na enwere nsogbu na akụrụ na pancreatitis, ojiji ya adịghị mma.
Okenye nwere ike iri puku pc. kwa ụbọchị, nwa - 10 PC. Ndị na-efulata kwesịrị iri nri pụrụ iche n’oge nri ụtụtụ ma ọ bụ n’ụtụtụ, nke mere na ahụ na-etinye ike n’ehihie.
Almọnd
Nke a, nke dị na Middle Ages dị ka akara nke ọdịmma, ahụike na ọdịmma, nwere calorie 645 na 100 g.
Nwere:
- magnesium - na - eme ka akwara obi sie ike, na - egbochi atherosclerosis;
- manganese - na - enyere aka na ụdị II nke ọrịa shuga;
- Vitamin E bụ antioxidant dị ike nke na-eme ka ịka nká belata ma na-eme ka anụ ahụ na ntutu na-ele anya dị mma ma na-enwu gbaa.
Almọnd dị oké ọnụ ahịa maka ahụ nwanyị, na-ebelata ihe mgbu n'ụbọchị ụbọchị ịhụ nsọ. Iji almọnd eri oge bụ mgbochi dị mma nke ọrịa kansa ara. Ọ na - edozi acidity nke ihe ọ gastụ gastụ nke afọ, na - egbochi gastritis na ọnya. I nwere ike iri ihe ruru 8-10 mkpụrụ kwa ụbọchị.
Ekwesiri ilebara anya na nkpuru maka ndi di ime - vitamin E nke nwere folic acid n'eme ka nwatakiri aru ike zuru oke.
Cashew mkpụrụ
O nwere obere kalori ọdịnaya tụnyere mkpụrụ ndị ọzọ - 600 calorie kwa 100 g, ma ọ ka mma iji ya na akwukwo nri ma ọ bụ mmiri ara ehi iji mee ka protein na-edozi ahụ. Enwere ekele maka ihe ndị mejupụtara ya:
- omega 3, 6, 9 - meziwanye ọrụ ụbụrụ;
- tryptophan - nwere mmetụta dị mma na usoro ụjọ ahụ;
- vitamin B, E, PP - na-eme ka ọdịdị na ọrụ dị n’ime akụkụ ahụ ka mma;
- potassium, magnesium - mee ka lumen nke arịa ọbara dịkwuo elu, gbochie clogging;
- ígwè na-enye aka igbochi anaemia;
- zinc, selenium, ọla kọpa, site.
Cashews na - edozi ọbara ọgbụgba, na - etinye aka na hematopoiesis. Nri bara uru dị elu nke cashews na-enyere aka ịgbake site na mmega ahụ siri ike. Na-enyere aka na nsogbu ihi ụra. O zuru ezu iri mkpụrụ 10-15 kwa ụbọchị.
Pistachios
Pistachios na-enyere aka ịda ụda n'oge ike ọgwụgwụ, nwere calorie 556 na 100 g. O nwere:
- omega 3 na-eme ka ịta ahụhụ na ebe nchekwa dị mma;
- B vitamin - na-enyere aka na uto sel na ịba ụba, meziwanye ọnọdụ izugbe nke ahụ, belata mgbakasị na ike ọgwụgwụ;
- vitamin E bụ ezigbo antioxidant;
- ogige phenolic na-eme ka usoro imu ha dị ngwa;
- zeaxanthin na lutein na-ewusi ahụ ike anya, na-akwalite nhazi na ichebe eze na anụ ahụ.
Na-ebelata ihe ize ndụ nke ịrịa ọrịa shuga. Mee ka ike na ike dịkwuo ike. I nwere ike iri ihe dị ka pistachio 10-15 kwa ụbọchị.
Hazelnut
N’ịbụ onye na-enwe afọ ojuju nke ogologo oge, hazelnuts nwere calorie 703 na 100 g. N’ihi obere carbohydrates (9.7 g), ọ naghị etinye ihe egwu na ọnụ ọgụgụ ahụ mgbe ejiri obere obere mebie. Nwere:
- cobalt - na - edozi homonụ;
- folic acid - meziwanye omumu oru;
- paclitaxel - igbochi kansa;
- vitamin B, C - melite metabolism, wusie ike ọgụ;
- magnesium, calcium, site, ayodiin, potassium.
Ọ nwere mmetụta dị mma na ọrụ nke usoro obi obi, na-enye aka n'enye oxygen na mkpụrụ ndụ ụbụrụ. Ọ na-ebelata usoro ịka nká, na-eweghachi ekwedo na anụ ahụ, na ike ma na-enwu gbaa na ntutu. Niile bara uru Njirimara nke hazelnuts nwere ike nweta site na-ewe 8-10 mkpụrụ a ụbọchị.
Ukpa
Ofdị nke nut ahụ yiri ụbụrụ, ya mere, a na-ejikọta ọgwụgwọ a na mmelite nke usoro echiche na ebe nchekwa. Ọzọkwa, ngwaahịa nwere calorie 650 kwa 100 g nke ibu. Ebe ọ bụ na enwere calorie 45-65 na otu ukpa, enwere ike iri mkpụrụ ego 3-4 kwa ụbọchị na enweghị mmerụ ahụ na ọnụ ọgụgụ ahụ. Nwere:
- L-arginine - na - eme ka nitric oxide dị na ahụ, nke na - egbochi mkpụkọ ọbara na ọbara mgbali elu;
- iron digestible mfe - enyemaka na anemia;
- alpha linoleic acid na-ewetu obara obara na cholesterol;
- vitamin A, B, C, E, H - wusie ike nke ahu;
- potassium, calcium, magnesium, zinc, selenium, site.
Karịsịa bara uru maka ndị agadi (na-ebelata ohere nke otutu sclerosis) na ụmụ nwanyị dị ime. Otú ọ dị, a ghaghị iji nlezianya rie ndị nne na-enye ara ara, n'ụzọ megidere nkwenkwe ndị mmadụ. Nwatakịrị nwere ike ịbụ ihe nfụkasị na protein inine o nwere. Mgbe ị na-eme atụmatụ nwatakịrị, ọ bara uru iji mkpụrụ ndị a nye nwoke gị ị hụrụ n'anya nri - ha melite ọ bụghị naanị ike, kamakwa ịdị mma nke mmiri ọmụmụ seminal.
A na-ekpughere ihe bara uru mgbe ejiri mmanụ a honeyụ, mkpụrụ osisi a mịrị amị, ahịhịa.
Cedar aku
Mkpụrụ osisi paini nwere kalori 680 kwa 100 g. Ọ bụ ihe na-adịghị ike nke na-akpali akpali nke na-echekwa ahụike ma weghachite ike. Nwere:
- oleic amino acid - igbochi atherosclerosis;
- tryptophan - na - enyere aka wetuo obi na ụjọ na-atụ ụjọ, na - akwalite ịda ụra ngwa ngwa;
- lecithin - na-edozi ọkwa cholesterol;
- vitamin B, E, PP - wusi ntutu, mbọ, anụ ahụ ọkpụkpụ;
- Ntụ na-eri nri - na-asacha eriri afọ;
- magnesium, zinc - melite ọrụ obi;
- ọla kọpa, potassium, ígwè, sịlịkọn.
Ngwunye protein nwere ike ịba uru bara uru karịsịa maka ndị na-eme egwuregwu na ndị anaghị eri anụ. Onu ego a na-akwụ kwa ụbọchị bụ 40 g, maka ndị nwere nsogbu na-ebubiga ibu ókè ga-ejedebe usoro onunu ogwu na 25 g.
Mmechi
N'agbanyeghị ụdị mkpụrụ, ụmụaka kwesịrị ịkpachara anya (ọ bụghị tupu afọ 3, ọ bụrụ na ha na-arịa ọrịa allergies - site na 5 afọ). Mkpụrụ bụ nnukwu nri maka ndị na-eri nri, na-arụ ọrụ, ma bụrụkwa ndị enweghị oge ebighi ebi maka nri ma ọ bụ isi nri zuru oke. Ọ bụrụ n ’eji mkpụrụ osisi dochie mkpụrụ osisi chocolate, ahụ ga-erite uru na nke a. Ihe niile dị mma na oke - iwu a kachasị mma maka iji mkpụrụ. Ugboro ole na ole kwa ụbọchị ga-ejupụta ahụ ahụ na oke ego nke ihe ndị dị mkpa. Consumption consumptionụbiga mmanya ókè na-eduga na nrịkasị anụ ahụ, nsogbu afọ.
