Rie nri ndị a na suhoor ka ị nweta ume

Rie nri ndị a na suhoor ka ị nweta ume

Ọ bụghị nri niile na-emetụta ọkwa ike n'otu ụzọ ahụ, yana ịkachasị ike na-achọ usoro nri nri zuru oke.

Nri kwesịrị ekwesị gụnyere nri dị iche iche iji nweta ume, dịka ndị a:

1. Oatmeal

Oatmeal bụ carbohydrate na-edozi ahụ nke jupụtara na vitamin, mineral na eriri soluble. A na-ekewa ha dị ka carbohydrates dị mgbagwoju anya, ya mere, ha na-ewe ogologo oge iji gbarie karịa nkezi ọka ọka gị. Otu iko oatmeal akọrọ na-enye gram 27 nke carbohydrates na gram 4 nke eriri, ngwakọta siri ike maka njikwa shuga ọbara na ike na-adịte aka.

2. Banana

Iri otu banana ọkara na-enye gram 26 nke carbohydrates na gram 3 nke eriri, nke ahụ nwere ike gbanwee ghọọ ume na-adịte aka. Uru nke banana gụnyekwara na ọ bara ụba na potassium, nke bụ ihe na-edozi ahụ maka akụrụ, obi na akwara ma na-ebelata mkpụkọ akwara.

3. yogọt Greek

N'ime ụdị yogọt niile, yogọt Gris na-enye protein ọdịnaya na-emeju agụụ. Nkezi ngwungwu yogọt Gris nkịtị na-enye ihe dị ka gram 8 nke carbohydrates na gram 20 nke protein. Carbohydrates dị na yogọt na-abawanye ume, ebe protein na-enye ahụ ihe ọzọ iji gbarie, na-agbatị mmetụta nke carbohydrates na ahụ.

4. nduku

Ụtọ poteto bụ ezigbo isi iyi nke carbohydrates dị mgbagwoju anya, na-enye mmetụta na-adịte aka na ọkwa ume. Otu nduku na-esi ísì ụtọ na-enye gram 24 nke carbohydrates na gram 4 nke eriri. Nduku dị ụtọ nwekwara ọgaranya na carotenoids na polyphenols, nke na-enye antioxidant, mgbochi mkpali na mgbochi ọrịa cancer.

5. akwa

Ọ bụ ezie na àkwá anaghị enye ike n'onwe ha, ha nwere ihe ndị dị mkpa maka mmepụta ume. Nsen bụ nri nwere protein, mana ha nwekwara otu vitamin B, nke na-ekere òkè dị mkpa na mmepụta ume.

Otu akwa sie nwere 0.07 mg nke thiamine, ma ọ bụ 6% nke oriri a na-atụ aro kwa ụbọchị. Thiamine dị mkpa iji metabolize glucose maka ume, nke pụtara na ọ na-enyere ahụ aka iji carbohydrates na-eri.

6. Beetroot

Beets nwere ike ịbụ mgbakwunye na-edozi ahụ na nri kwesịrị ekwesị. Ọ nwere mmetụta dị mma na ike. Otu iko ọkara nke beets esi nri na-enye ihe dị ka gram 8 nke carbohydrates na ihe dị ka gram 2 nke eriri. Ọnụego carbohydrate na-agafeghị oke yana jikọtara ọnụ nke eriri kwesịrị ekwesị na-atụgharịkarị ka ọ bụrụ ọkwa ume na-agbanwe agbanwe. Beets bụkwa ezigbo isi iyi nke antioxidants na nri ndị e jikọtara ya na mmelite na sistemu obi vaskụla, gbakwunyere, beets bara ụba na nitrates, nke ahụ na-eme ka ọ bụrụ nitric oxide. Nitric oxide na-arụ ọrụ dị ka onye ozi intracellular na extracellular dị mkpa maka ịgbasa arịa ọbara, nke mere ọtụtụ ndị na-eme egwuregwu na-adabere na ya iji melite arụmọrụ egwuregwu.

7. Almọnd

Almọnd bụ ụlọ na-edozi ahụ nke nwere protein na abụba dị mma. Ihe dị gram 30 nke almọnd dum na-enye ihe dị ka gram 6 nke carbohydrates, gram 6 nke protein, na gram 14 nke abụba. N'ihi na almọnd dị obere na shuga, o yighị ka ọ ga-ebute oke shuga n'ọbara. Almọnd bụkwa ezigbo isi iyi nke nri dị mkpa dị ka vitamin B na E na magnesium.

8. Chia osisi

Mkpụrụ Chia nwere oke ruru protein, carbohydrates na abụba, na-enye ike na-adịgide adịgide nke na-eme ka ị nweta ume n'ụbọchị niile. Ihe dị ka gram 30 nke mkpụrụ osisi chia na-enye ihe dị ka gram 12 nke carbohydrates, gram 4 nke protein, na gram 9 nke abụba, yana eriri.

9. Akwụkwọ nri

Akwụkwọ nri na-enye ọtụtụ uru ahụike nwere ike ime, gụnyere ọrụ ya n'ịkwalite ọkwa ike. Akwụkwọ nri bara ụba na ígwè, nke bụ ihe dị mkpa maka mmepụta mkpụrụ ndụ ọbara uhie. Enwere ike ijikọ akwụkwọ nri na ọkwa ume, n'ihi na mkpụrụ ndụ ọbara uhie dị mkpa maka ibu oxygen, oxygen dịkwa mkpa maka mmepụta ume.

10. Quinoa

A maara Quinoa dị ka isi iyi nke protein sitere na osisi, yana ọka zuru oke nke nwere mmetụta ike dị ike, n'ihi na ọ nwere amino acid itoolu niile dị mkpa, na-eme ka ọ bụrụ protein zuru oke na nri magburu onwe ya maka ịrụzi anụ ahụ. Otu iko nke quinoa esiri esi na-enye gram 40 nke carbohydrates, gram 8 nke protein, na gram 5 nke eriri. Quinoa bụ ezigbo isi iyi nke magnesium, potassium, phosphorus na iron.

11. Utu

A maara blueberries maka agba ha na-egbuke egbuke, mana ha na-etu ọnụ na-edozi ahụ nke nwere ike inye ume. Blueberries bụ ezigbo isi iyi nke carbohydrates, ma juputara na antioxidants nke na-alụso nrụgide oxidative ọgụ ma belata ike ọgwụgwụ. Blueberries nwere 14 mg nke vitamin C kwa iko, nke bụ 15% nke ego a na-atụ aro kwa ụbọchị.

12. Hummus

Chickpeas na-enye ọtụtụ nri dị mkpa maka mmepụta ume. Ọ bara ụba na carbohydrates dị mgbagwoju anya na fiber, nke na-enye ntọhapụ nke glucose n'ime ahụ. A na-ejikwa mmanụ oliv na-akwadebe ya mgbe mgbe, nke nwere ike ịbụ ezigbo isi iyi nke abụba dị mma.

Otu iko chickpeas na-enye gram 20 nke carbohydrates, gram 6 nke protein, na gram 4 nke eriri, nke dị mma maka ntọhapụ nke ume.

13. Lentils

Lentils na-ejupụta na nri, bụ ezigbo isi iyi nke carbohydrates dị mgbagwoju anya, na-enye ike na-adịgide adịgide ma e risịrị ya ma na-enye ọkwa shuga dị n'ọbara kwụsiri ike. Otu ụzọ n'ụzọ anọ nke lentil nwere gram 30 nke carbohydrates, protein gram 12, na gram 5 nke eriri. Ọdịnaya dị elu nke fiber na-enyere aka ịhazi mgbaze na ume.

14. Agwa

Akụkụ nke ezinụlọ legume, agwa bụ nri na-edozi ahụ nke nwere ike imetụta ọkwa ike. Agwa juputara na carbohydrates dị mgbagwoju anya, nke pụtara na ha nwere ike inye ntọhapụ nke ume mgbe ha risịrị ya. Otu iko agwa na-enye ihe dị ka gram 20 nke carbohydrates na gram 7 nke eriri.

15. Ụbọchị

Dates nwere glucose, fructose na sucrose, nke pụtara na ha bara ụba na shuga nkịtị ma nwee ike inye ume ngwa ngwa. Otu ụbọchị nwere gram 18 nke carbohydrates, na-eme ka ọ bụrụ ihe na-enye ume ike dị mma. Dates nwere ọtụtụ ihe bara uru, gụnyere ọla kọpa, ígwè, manganese na potassium.

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