Uru iri na anọ nke iri mkpụrụ osisi

Anyị niile maara na iri mkpụrụ osisi kwa ụbọchị na-eme ka ahụ ike anyị dịkwuo mma, ma ọtụtụ ndị amaghị na ha nwere uru dị ukwuu maka ahụ na uche.

1- wulite akwara

Ebe ọ bụ na ha bara ọgaranya na amino acid, bụ́ ihe na-eme ka protein na akwara na-arụ ọrụ, iri ọtụtụ n’ime ha bụ ụzọ dị mma isi kwalite ahụ ike na ike akwara. N'ezie, ọ bụghị ihe dochie anya ịrụpụta uru ahụ gị, mana ọ bụ ụzọ dị mma iji hụ na ahụ ike akwara.

2- Na-abawanye ume

Ahịhịa dị ka agwa bara ụba na carbohydrates dị mma, na iri ha na-eme ka ume ike ma na-enyere aka ịnọgide na-enwe ya ụbọchị dum n'ihi eriri na protein ọdịnaya ya.

3- Ịgwọ afọ ntachi

Fibre dị n'ime mkpo ọka na-esi n'ime eriri afọ na-aga n'ụzọ buru ibu, nke na-enyere aka n'imegharị eriri afọ mgbe niile ma na-agwọ afọ ntachi.

4- Na-akwalite Prebiotics

Mkpụrụ ọka na-enye ọtụtụ ụdị nje bacteria bara uru nri ozugbo eriri dị na ọka ruru n'ime eriri afọ, ebe a na-enweta probiotics.

5- Chebe nwa ebu n'afọ site na nrụrụ aka

N'ihi na mkpuru osisi nwere folic acid, ma ọ bụ vitamin B9, mgbe a na-eri ya n'oge ime ime, ha na-enyere aka igbochi ihe na-adịghị mma n'ime nwa ebu n'afọ.

6- Imelite ahụike obi

N'ihi na agwa bụ ezigbo isi mmalite nke ịnweta magnesium, ha na-enyere aka hụ na obi dị mma. Magnesium na-enyere aka izuike arịa ọbara ma na-etinye aka n'ịhazi ọrụ eletrik nke obi.

7- antioxidants mgbochi ịka nká

Mkpụrụ ọka bara ụba na ogige ndị a maara dị ka polyphenols, bụ ndị antioxidants siri ike na-alụ ọgụ free radicals metụtara ịka nká na ọrịa.

8- Ibelata ọbara mgbali elu

Ahịhịa dị ka agwa nwere ike ịbụ otu n'ime ụzọ ebumpụta ụwa isi belata ọbara mgbali elu, n'ihi na nyocha na-egosi na ụkọ zinc nwere ike bụrụ ihe na-ebute ọbara mgbali elu.

Otu nnyocha, nke e bipụtara na American Journal of "Physiology - Kidney Physiology", kpughere na ụkọ zinc nwere ike ime ka akụrụ na-amịkọrọ sodium, ma si otú ahụ na-abawanye ọbara mgbali. Ahịhịa dị ka agwa ojii, chickpeas, na akụrụ akụrụ bụ ezigbo isi iyi nke zinc.

9- Meziwanye ọnọdụ uche

Ụbụrụ kwesịrị iri carbohydrates dị mgbagwoju anya dị ka nke a na-achọta n'ọkụ ka mkpụrụ ndụ akwara dị n'ụbụrụ nwee ike ime ka amino acid ghọọ serotonin, nke na-ekere òkè dị mkpa n'ịkwalite ọnọdụ mmadụ.

10- ahụike ụbụrụ ka mma

Ndị ọkachamara na-adụ ọdụ ka ịtinye agwa ojii, chickpeas, lentil ma ọ bụ ụdị mkpo ọ bụla kwesịrị ekwesị na nri gị iji kwalite ahụike ụbụrụ. Agwa bụ ezigbo isi iyi nke carbohydrates dị mgbagwoju anya nke ahụ chọrọ n'ụzọ zuru oke iji mepụta homonụ neurotransmitter na ụbụrụ. Iri opekata mpe ọkara iko agwa kwa ụbọchị ga-arụ ọrụ a nke ọma.

11- Chebe ngụgụ

Ụfọdụ mkpo dị ka lentil, soybean na ahụekere bụ isi mmalite nke coenzyme Q10 na-eri nri, nke ụkọ ya na-ebute ọrịa ngụgụ dị ka ụkwara ume ọkụ na ọrịa na-adịghị ala ala.

12- Ịhazi ọkwa shuga

Fibre dị na mkpo ọka na-enyere aka ịhazi ọsọ nke nnabata shuga n'ime ọbara, si otú a na-eme ka ọ̀tụ̀tụ̀ shuga dị n'ọbara guzosie ike na ọbụna.

13- Mgbochi ọrịa shuga

Ngwakọta nke Coenzyme Q10 na eriri na-enyere aka ichebe ahụ pụọ ​​na ọrịa shuga na ọrịa shuga, yana ịgwọ ọnọdụ abụọ ahụ.

14- igbochi osteoporosis

Nnyocha sayensị, nke American Journal of Clinical Nutrition bipụtara, kpughere na nri Mediterranean na vitamin D na-enyere aka igbochi ọkpụkpụ ọkpụkpụ na ndị nwere ọkpụkpụ ọkpụkpụ. Akwụkwọ nri, tinyere ọtụtụ akwụkwọ nri, bụ otu n'ime isi nri nri Mediterranean.