Ihe ị na-eri tupu ịṅụ mmanya na-aba n'anya nwere ike inwe mmetụta dị ukwuu na mmetụta gị na njedebe nke abalị na ụtụtụ echi ya.
N'ezie, ịhọrọ nri kwesịrị ekwesị tupu ị daa mmanya na-aba n'anya ma ọ bụ abụọ nwere ike inye aka ịchịkwa agụụ, dozie electrolytes, na ibelata ụfọdụ mmetụta ndị metụtara mmanya.
N'aka nke ọzọ, ịhọrọ nri ndị ọzọ nwere ike ibute bloating, akpịrị ịkpọ nkụ, nrekasi obi na mgbakasị ahụ.
Nke a bụ nri iri na ise kacha mma ị ga-eri tupu ịṅụ mmanya.
Anyị na-agụnye ngwaahịa ndị anyị chere na ọ ga-abara ndị na-agụ anyị uru. Ọ bụrụ na ịzụrụ site na njikọ dị na ibe a, anyị nwere ike nweta obere ọrụ. Nke a bụ usoro anyị.
Ọdịnaya
1. Akwa
Àkwá na-edozi ahụ nke ukwuu ma na-ejuputa, nwere gram 7 nke protein kwa gram 56 ().
Iri nri dị ka akwa tupu ị ṅụọ mmanya na-aba n'anya nwere ike inye aka mee ka afọ na-amịpụta ihe ngwa ngwa ma gbuo oge ịṅụ mmanya na-aba n'anya (, ).
Na mgbakwunye, protein bụ ihe na-edozi ahụ nke macronutrient, na-eme ka afọ ju gị ogologo oge, nke nwere ike ibelata ihe ize ndụ nke ịṅụ mmanya na-aba n'anya mgbe e mesịrị n'abalị ().
Ebe mmanya na-aba n'anya na-ebelata ihe mgbochi ma gosi na ọ na-eme ka agụụ dịkwuo mma, ịhọrọ nnukwu nri tupu ị ṅụọ mmanya n'abalị nwere ike ịbụ ụzọ amamihe dị na ya iji belata agụụ mgbe e mesịrị ().
Ị nwere ike irite uru n'ọtụtụ ụzọ. Kwadebe ha chara acha, sie ma ọ bụ gwakọta ya na akwụkwọ nri ị na-ahọrọ maka omelet na-edozi ahụ, nke jupụtara na fiber.
2. Owu
Oats na-ejekwa ozi dị ka protein na protein, ha abụọ na-akwalite mmetụta nke njuju ma mebie mmetụta mmanya na-aba n'anya (, ).
N’ezie, nanị otu iko (gram 1) nke oat na-enye ihe fọrọ nke nta ka ọ bụrụ gram 81 nke protein na gram 10 nke eriri, tinyere ọtụtụ ígwè, vitamin B8, na calcium ().
Na mgbakwunye na uru oriri na-edozi ahụ nke ọma, ọtụtụ nchọpụta mmadụ na anụmanụ egosila na ọ nwere ike ịba uru maka ahụike imeju site n'ichebe mmebi imeju nke mmanya na-aba n'anya na imeziwanye ọrụ imeju (, , ).
E wezụga ntụ ọka oat, oat na-arụ ọrụ nke ọma n'ime ihe ndị e ghere eghe, mmanya granola na smoothies. Enwere ike ịgwakọta ha ma jiri ya mee ihe dị ka ntọala maka pizza crusts, veggie patties, ma ọ bụ flatbreads, nke bụ nhọrọ zuru oke maka nri nri tupu ịṅụ mmanya.
3. Unere
Ịkwakọba gram 4 nke eriri kwa mkpụrụ osisi buru ibu bụ nri dị mma enwere ike ịnwe n'aka tupu ị ṅụọ ihe iji nyere aka belata mmịnye mmanya n'ime ọbara gị ().
Na mgbakwunye, ha nwere nnukwu potassium, nke nwere ike igbochi ịṅụ mmanya na-aba n'anya ().
N'ihi na ọ fọrọ nke nta ka ọ bụrụ 75% mmiri, unere nwekwara ike inyere gị aka ịnọrọ mmiri ().
Unere bụ nri dị mma ma dị mma n'onwe ha, mana enwere ike itinye ya na mmanụ ahụekere ma ọ bụ tinye ya na smoothies, salads mkpụrụ osisi, oatmeal ma ọ bụ yogọt maka ọgwụgwọ ụlọ.
4. Salmon
Salmon bụ otu n'ime isi mmalite kachasị mma nke omega-3 fatty acids, nke bụ ihe dị mkpa fatty acids jikọtara ya na ().
Ụfọdụ nnyocha ụmụ anụmanụ na-egosi na omega-3 fatty acids nwere ike inye aka belata ụfọdụ nsogbu mmanya na-aba n'anya, gụnyere ụbụrụ ụbụrụ kpatara site na ịṅụbiga mmanya ókè ().
nwekwara protein dị elu, na-enye gram 22 nke ukwuu n'ime nri 4-ounce (gram 113), nke nwere ike inye aka belata mmịnye mmanya ().
Otu n'ime ụzọ kachasị mfe iji kwadebe salmon bụ ịsa ya. Tinye salmon ahụ n'ime efere akpụkpọ anụ ma tinye nnu, ose na ngwa nri nke nhọrọ gị.
Naanị akpọọ nkụ na 400ºF (200ºC) maka ihe dịka nkeji 10-15, wee jikọta ya na akwụkwọ nri ndị ị họọrọ ma kporie ndụ dị ka nri dị mma.
5. yogọt Greek
Na-enye nguzozi zuru oke nke protein, abụba na carbohydrates, Greek enweghị ụtọ bụ otu n'ime nri kachasị mma ị nwere ike iri tupu ị drinkụ mmanya ().
Protein dị oké mkpa n'ihi na ọ na-agbari nwayọọ nwayọọ ma nwee ike ibelata mmetụta mmanya na-aba n'ahụ gị site n'ibelata mmịnye ya ().
Ọ nwekwara ike inyere gị aka ịnọrọ n'ụba n'abalị niile iji zere agụụ na ịṅụ mmanya na-aba n'anya (, ).
Gbalịa tinye yogọt Gris na-enweghị ụtọ na mkpụrụ osisi, mkpụrụ na mkpụrụ maka nri dị mfe, na-ejuputa ma na-atọ ụtọ tupu ị gawa n'ime obodo.
6. Chia pudding
Mkpụrụ Chia bụ ezigbo isi iyi nke eriri na protein, yana micronutrients dị mkpa dị ka manganese, magnesium, phosphorus, na calcium (17).
Karịsịa, eriri nwere ike inye aka igbu oge ịpụpụ afọ gị ma mee ka mmịnye mmanya na-aba n'anya banye n'ọbara gị (3, 18).
Na mgbakwunye, mkpụrụ osisi chia bara ụba na antioxidants, dị ka rosmarinic acid, gallic acid, na caffeic acid, nke niile na-arụ ọrụ iji gbochie mmebi cell ma chebe imeju gị (19, 20).
Chia pudding dị mfe ime. Naanị jikọta 3 tablespoons (gram 42) nke mkpụrụ osisi chia na 1 iko (237 ml) nke mmiri ara ehi ma ọ bụ mmiri ara ehi na-abụghị mmiri ara ehi n'akụkụ mkpụrụ osisi, mkpụrụ, ngwa nri na ihe ụtọ eke.
Ị nwere ike ịhụ mkpụrụ osisi chia na ụlọ ahịa na n'ịntanetị.
7. Tomato
Berries dị ka strawberries, blackberries, na blueberries jupụtara na nri ndị dị mkpa, gụnyere eriri, manganese, na vitamin C na K ().
Ha nwekwara ọgaranya na mmiri, na-enyere gị aka ịnọgide na-agba mmiri, nke na-ebelata mmetụta nke mmanya na-egbochi mmiri mmiri ().
Na mgbakwunye, iri nri dị ka mkpụrụ osisi nwere ike chebe mkpụrụ ndụ gị pụọ na mmebi mmanya kpatara.
Nnyocha anụmanụ chọpụtara na blueberries dị irè n'ịbawanye ọkwa nke ọtụtụ antioxidants na imeju, nke nwere ike inye aka chebe nrụgide oxidative nke ịṅụ mmanya na-akpata ().
Nnyocha ọzọ nke mmadụ iri na abụọ kwuru na iri 12 ounces (gram 17,5) nke strawberries kwa ụbọchị mere ka ọnọdụ antioxidant dịkwuo mma n'ime ụbọchị iri na isii ().
Jikọta ha na almọnd ole na ole maka nri dị oke mkpa tupu a ṅụọ mmanya, ma ọ bụ gbalịa ịgbakwunye ha na smoothies, salads mkpụrụ osisi, na yogọt parfaits.
8. Asparagus
Na mgbakwunye na inye ụdị vitamin na mineral dị mkpa, a mụọla ya nke ọma maka ikike ọ nwere ịkwalite ahụike imeju.
N'ezie, otu nnyocha chọpụtara na asparagus wepụ mma ọtụtụ nrịbama nke imeju ọrụ na ụba antioxidant ọnọdụ na ụmụ oke nwere imeju mmebi ().
Na mgbakwunye, ọmụmụ ule-tube na-egosi na asparagus bụ ezigbo isi iyi nke antioxidants dị ka ferulic acid, kaempferol, quercetin, rutin, na isorhamnetin, nke na-egbochi mmebi cell nke ịṅụbiga mmanya ókè na-akpata.(, ).
Maka efere akụkụ dị mfe, fesa asparagus na , gbanye nnu na ose na akpọọ nkụ na 425 ° F (220 Celsius) maka nkeji 10 ruo 15, ma ọ bụ ruo mgbe ọ dị nro.
9. Mkpụrụ vaịn
bụ mkpụrụ citrus na-esi ísì ụtọ nke na-enye nri dị mma nke eriri, vitamin C na vitamin A na nri ọ bụla ().
O nwekwara naringenin na naringin, ogige antioxidant abụọ egosipụtara iji gbochie mmebi imeju ma nyere aka kwalite ahụike imeju na ọmụmụ ule-tube ().
Ọzọkwa, ọmụmụ izu isii n'ime oke achọpụtara na iri ihe ọṅụṅụ mkpụrụ osisi grepu mụbara ọkwa nke ọtụtụ enzymes na-etinye aka na ọrụ imeju na detoxification ().
Gbalịa ibelata mkpụrụ osisi greepu n'ime akụkụ anọ wee fesa mkpụrụ osisi ahụ na ntakịrị nnu ma ọ bụ shuga iji nyere aka dozie ụtọ tart na tart.
Otú ọ dị, buru n'uche na mkpụrụ osisi grepu nwere ike imerụ ahụ, ya mere jide n'aka na ị ga-agwa onye nlekọta ahụike gị okwu ma ọ bụrụ na ị nwere nchegbu ọ bụla.
10. egusi
Egwu nwere nnukwu ọdịnaya mmiri ma nwee ike inyere gị aka ịnọrọ mmiri mgbe ị na-aṅụ mmanya.
Dịka ọmụmaatụ, bụ ihe dịka 92% mmiri, ebe cantaloupe dị ihe dịka 90% (, ).
Mkpụrụ osisi ndị a nwekwara ọgaranya na electrolytes dị mkpa, dị ka potassium, nke nwere ike ibelata ngwa ngwa site na ịṅụbiga mmanya ókè (, , ).
, anyụ, na cantaloupe niile na-eme ka nri na-enye ume ọhụrụ, na-eme ka mmiri dị ọcha nke a ga-egbutu n'ime ibe ma ọ bụ cubes.
11. Onye ọkaiwu
Ọgaranya na abụba monounsaturated nke obi nwere ahụike, ọ bụ otu n'ime nri kachasị mma ị nwere ike iri tupu ịṅụ mmanya.
Nke a bụ n'ihi na abụba na-ewe ogologo oge iji gbarie karịa protein ma ọ bụ carbohydrates, nke nwere ike inye aka belata mmịnye mmanya n'ime ọbara gị (, ).
Na mgbakwunye, ube oyibo na-enyere aka itule electrolytes, yana naanị ọkara ube oyibo na-enye 7% nke mkpa potassium gị kwa ụbọchị ().
Nke kachasị mma, mkpụrụ osisi a na-agbanwe dị ka ọ na-atọ ụtọ. Gbalịa ịgbasa ya na toast, na-eji ya n'elu salads, ma ọ bụ fesa wedges na ntakịrị nnu maka nri dị ụtọ.
12. Quinoa
Quinoa bụ ọka zuru oke nke nwere protein, eriri na ọtụtụ micronutrients dị mkpa (36).
Ọ bara ụba nke ukwuu na magnesium na potassium, mineral abụọ nwere ike inye aka belata ahaghị nhata electrolyte nke mmanya na-aba n'anya kpatara (36).
Ọ bụkwa ezigbo isi iyi nke antioxidants dị ka quercetin, ferulic acid, catechin, na kaempferol, nke nwere ike ichebe megide mwube nke ụmụ irighiri ihe na-emerụ ahụ nke a na-akpọ radicals efu kpatara site na ịṅụbiga mmanya ókè (37).
Enwere ike iji Quinoa n'ụzọ dị mfe n'ụdị efere dị iche iche, gụnyere ofe, stews ma ọ bụ salads. Ị nwekwara ike ịgbakwunye ya na mmanya granola arụrụ n'ụlọ, ike ata, ma ọ bụ muffins maka nri dị ụtọ ma dị mma tupu ịṅụ mmanya.
Ị nwere ike ịzụta quinoa na mpaghara ma ọ bụ n'ịntanetị.
13. Beets
pụta dị ka ihe na-eme nnukwu ihe, ma n'ihi agba ya na-adọrọ adọrọ yana ọdịnaya antioxidant dị egwu.
Nnyocha ụmụ anụmanụ gosiri na ihe ọṅụṅụ beet nwere mmetụta nchebe na mkpụrụ ndụ imeju, na-ebelata mmebi cell kpatara site na 38% ().
Nnyocha ndị ọzọ chọpụtara na inye ihe ọ juiceụ beụ beet òké mụbara ọkwa nke ọtụtụ enzymes na-etinye aka na nsị na ().
Enwere ike sie beets, pickled, ghe oghe ma ọ bụ sie ya ma jiri ya mee nri, ofe, salsas ma ọ bụ slaws.
14. Ụtọ nduku
Ọ bụghị naanị na ezigbo isi iyi nke potassium na-enyere aka ịhazi ọkwa electrolyte mgbe ị na-aṅụ mmanya, kamakwa ọ bara ụba na carbohydrates dị mgbagwoju anya ().
Ihe mejupụtara carbohydrates dị mgbagwoju anya bụ ụmụ irighiri ihe buru ibu nke na-ewe ogologo oge iji gbarie, nke nwere ike ịba uru maka ibelata mmetụta mmanya na-aba n'ahụ gị ().
Dika nyocha emere ndi mmadu iri, iri nduku siri ike belatara mbelata na mkpọka n'ọkwa shuga n'ọbara, nke nwere ike ibelata agụụ ma gbochie iribiga ihe ókè nke mmanya na-aba n'anya kpatara (,).
Gbalịa ịkwanye ogbe maka nri nri dị mfe ma ọ bụ efere akụkụ tupu ịpụ. Naanị bechapụ poteto ndị dị ụtọ n'ime akụkụ anọ, fesa mmanụ oliv na ngwa nri na akpọọ nkụ maka nkeji 20-25 na 425 ° F (220 ° C).
15. Ngwakọta okporo ụzọ
Ngwakọta okporo ụzọ arụrụ n'ụlọ bụ nnukwu nhọrọ maka ahụike dị mma, na-ejuputa nri tupu ịmalite ịṅụ mmanya.
Akụ na mkpụrụ dị ka almọnd, walnuts, na ugu na mkpụrụ flax niile nwere eriri na protein, nke nwere ike inye aka mee ka iwetulata afọ gị belata iji belata mmetụta mmanya na-aba n'anya (43, 44).
Na mgbakwunye, ha bụ ezigbo isi mmalite nke magnesium, potassium, na calcium, nke niile nwere ike inye aka gbochie nsogbu electrolyte nke ịṅụ mmanya na-akpata (45).
Ngwakọta okporo ụzọ dị mfe iji ihe ndị dị ka mkpụrụ na mkpụrụ yana mix-ins, dị ka oatmeal, flakes aki oyibo na mkpụrụ osisi a mịrị amị.
Ọ bụrụ na ịchọrọ ịhọrọ ngwakọta okporo ụzọ a zụtara ụlọ ahịa, chọọ ụdị dị iche iche na-etinyeghị shuga, nnu ma ọ bụ ihe eji arụ ọrụ. Ị nwere ike ịchọta nhọrọ ahụike na mpaghara ma ọ bụ n'ịntanetị.
Nri ị ga-ezere tupu ịṅụ mmanya na-aba n'anya
Ịmara ihe oriri ndị ị ga-ezere tupu ị ṅụọ mmanya na-aba n'anya dị oke mkpa dị ka ịhọrọ nri ndị na-edozi ahụ ị ga-eri tupu oge abalị.
N'ọnọdụ ụfọdụ, mmanya nwere ike ịkpalite mgbaàmà nke ọrịa reflux gastroesophageal (GERD), ọnọdụ nke nrekasi obi, ọgbụgbọ, na belching ().
Ọ bụrụ na ị nwere GERD ma ọ bụ na-enwekarị nsogbu mgbaze, ị nwekwara ike ịzere ihe ndị ọzọ na-akpalite tupu ịṅụ mmanya, dị ka nri ose, chocolate, soda, na caffeine ().
Na mgbakwunye, nri nnu dị ka ibe, pretzels, na crackers nwere ike ime ka afọ ntachi na mpụta mmiri, karịsịa mgbe ejikọtara ya na mmanya (, ).
N'ikpeazụ, jide n'aka na ị na-ezere nri na ihe ọṅụṅụ ndị nwere shuga, dị ka achịcha ọcha, pasta, swiiti, na soda.
Ihe oriri na ihe ọṅụṅụ ndị a abụghị nanị na-agbari ngwa ngwa, ma ọ pụkwara ime ka ọkwa shuga dị n'ọbara gbanwee, na-abawanye ohere nke iribiga ihe ókè n'abalị ().
Na mgbakwunye, jide n'aka na ị na-agba mmiri site n'ịṅụ mmiri dị larịị n'abalị dum iji belata ihe ize ndụ nke ọrịa ụtụtụ ().
nchịkọta Tupu ị ṅụọ mmanya na-aba n'anya, ị nwere ike izere nri nnu, carbohydrates a nụchara anụcha, na nri ndị na-akpalite GERD.
The ala akara
Ịhọrọ nri kwesịrị ekwesị tupu oge eruo dị oke mkpa.
Ụfọdụ nri nwere ike ịkpalite afọ ntachi, afọ ntachi na nrekasi obi ma na-abawanye ohere nke agụụ na agụụ na-abawanye.
Ka ọ dị ugbu a, nri ndị ọzọ nwere ike ọ bụghị naanị ibelata ụfọdụ mmetụta ọjọọ nke mmanya na-aba n'anya, ma ọ pụkwara imetụta mmetụta gị n'ụtụtụ echi mgbe ị na-echebe ahụike gị ogologo oge.
