Banyere uru na ihe ize ndụ nke saladia letus maka ahụike mmadụ: ndụmọdụ maka iji na ntụziaka maka ojiji

Letus na-agbakwunye nri anyị. A na eji ya eme ihe maka arods na sandwiches, maka vitamin cocktails.

Ma na mgbakwunye na obi ụtọ, ọ na-eweta abamuru dị ukwuu n'ahụ anyị, ebe ọ nwere ọtụtụ ihe bara uru.

N'isiokwu anyị, anyị ga-akọwa n'ụzọ zuru ezu banyere ihe bara uru nke osisi a, onye a na-atụ aro ka ọ rie ya, na ịdọ aka ná ntị maka nsogbu nwere ike ịme ka letusce na ahụike mmadụ.

Uru osisi

Ịrụsi ọrụ ike ka ukwuu na-eme ka ahụ gbakee ngwa ngwa. Mgbe ị na - eme ihe na mkpụrụede letus ga - esonye na nri, n'ihi na ọ dị mma na-eme ka lipid metabolism na-akwalite ọnwụ ọnwụ.

Anyị na-enye ikiri vidiyo banyere uru Njirimara nke letus:

Mkpụrụ na Amino Acids

Letus nwere ọgaranya na ihe ndị dị n'ime mmiri na ihe ndị dị mkpa maka ịrụ ọrụ nkịtị nke ahụ. N'ihi ya kwa 100 grams nke letus abịa:

• Macronutrients: Ca - 36 mg; Mg - 13 mg; Na - 28 mg; K -194 mg; F - 29 mg;
• chọta ihe: Fe -0.9 mg; Zn-0.2 mg; Cu - 30 μg; Mn - 0,25 mg; Se-0,6 mcg.

Salad nwere ihe karịrị iri abụọ amino acid dị mkpa iji nye protein na enzymes; nọgide na-enwe ọnọdụ uche nke anụ ụlọ. Amino acids na - amụba ụra na inwe mmekọahụ, na - akwalite mmerụ ahụ na ngwọta ahụ, mee ka ntutu na akpụkpọ mara mma.

E nwere BCAA amino acids na letus - mgbagwoju nke atọ amino acids leucine (0.079 g), isoleucine (0.084 g) na valine (0.070 g) nke anaghị ahụpụta ahụ anyị ma ọ bụ naanị site na nri.

Na osisi a, mmadụ na-enweta glycine (0.056 g), methionine (0.015 g) na arginine (0.07 g), nke ahụ na-emepụta keratin. Ihe a na-eme ka mmadu nwee ntachi obi ma weghachite ike mgbe ọ gbasiri ike, nke dị mkpa karịsịa maka ndị na-eme egwuregwu.

Ọzọkwa 100 g nke letus nwekwara ihe amino acid na-esonụ:

• Tryptophan - 0.01 g (1.1% dịka pasent nke iwu kwa ụbọchị).
• Threonine - 0.06 g (2.5%).
• Lysine - 0.084 g (2.0%).
• Cystine - 0.0159 g (0.9%).
• Phenylalanine - 0.055 g (1.3%).
• Tyrosine - 0.032 g (0,7%).
• Histidine 0.022 g (1.0%).
• Alanine - 0.055 g (0.8%).
• Asparagine - 0.142 g (1.2%).
• Glutamine - 0.182 g (1.3%).
• Proline - 0.048 g (1.1%).
• Serine - 0.04 g (0.5%).

Vitamin

Na mgbakwunye na mineral na amino acids The letus nwere ihe fọrọ nke nta ka ọ bụrụ vitamin niile dị mkpa maka ahụ. Kwa 100 g nke salad:

• Vitamin A (Ntughari) - 370 mcg. Na-ewusi uto na mmepe. Ọ bụ antioxidant dị ike.
• Vitamin B1 (thiamine) - 0.07 mg. Dị oke mkpa maka mmepe zuru ezu, iji hụ na arụ ọrụ nke ọrịa obi, usoro nchịkwa na ụjọ.
• Vitamin B2 (riboflavin) - 0.08 mg. Ahịa ya n'ime ahụ na-eme ka ahụike nke ntutu isi, akpụkpọ anụ na ntu aka, ọrụ nkịtị nke ụrọ thyroid.
• Vitamin B3 (nicotinic acid) - 0.135 mg. Mmiri vitamin a na-etinye aka na nhazi nke enzymes na lipid metabolism.
• Vitamin B4 (Choline) - 13.5 mg. Ọ na-enyere aka melite ebe nchekwa ma wusi usoro ụjọ ahụ.
• Vitamin B6 (pyridoxine) - 0,1 mg. Achọrọ maka iwu nke hemoglobin, njikọ nke adrenaline, serotonin, dopamine, histamine. Nke ahụ bụ, ọ na-akwado ụbụrụ hormonal.
• Vitamin B9 (folic) - 38 mcg. Soro na-ewu ma na-arụ ọrụ nke mkpụrụ ndụ ọhụrụ.
• Vitamin E (tocopherols) - 0,25 mg. Na-agbaji nká nke ahụ. Ndị mmadụ na-akpọ ya mma na-eto eto vitamin. Na-amụba ụda na ngbanwe nke anụ ahụ, na-akwalite ịmeghachi anụahụ.
• Vitamin C (ascorbic acid) - 10-18 mg. Na-eme ka usoro ahụ ji alụso ọrịa ọgụ dị ike, ọ dị mkpa maka anụ ahụ ọkpụkpụ, ịmịkọrọ ígwè.
• Vitamin K (phylloquinone) - 125-170 mcg. Achọrọ maka usoro metabolic na ọkpụkpụ na njikọ njikọ, maka ọrụ akụrụ. Na-enye absorption nke calcium na vitamin D.

Ọdịnaya calorie

Nri oriri nke 100 g nke letus bụ:

• caloric ọdịnaya - 15 kcal;
• ndi na - edozi - 1.36 g (2% nke ubochi a choro);
• Abụba: 0.15 g;
• carbohydrates - 1.49 g (1% nke kwa ụbọchị).

Ònye ka akwadoro iri nri?

1. Letus bara uru ma ma ndị okenye ma ụmụaka. Iri na-enyeghachi vitamin, mineral na amino acid dị mkpa maka ahụ ike. Maka ndị na-elekọta ahụ ike ha, ọ dị mkpa itinye osisi a na menu: ọ bụ calorie dị ala, mee ka mkpịsị ụkwụ eriri afọ, dochie ihe mgbakwunye na nri vitamin, na-enyere aka ịnọgide na-adị arọ.
2. Nye ndị na-atụ anya ka a mụọ nwa ọhụrụ, letus, ọgaranya na folic acid na iodine, dị mkpa maka mmepe nke nwata ahụ. N'iji letus weghachite nsogbu ma mee ka ọ gbakee site na ụkwara nta, ọrịa na-efe efe, na-ebelata oge nhazigharị.
3. Ihe osisi nke osisi ahụ na-enyere aka n'ime mmebi nke usoro ọgwụ ahụ, na ọrịa dịka atherosclerosis, ọbara mgbali, nwere mmetụta diuretic.
4. A na-eji nsị letus epupụta na-emeso scurvy, gastritis ala, na imeju. Nnukwu ọdịnaya nke ihe igwe na igwe na-ebelata ọbara shuga.
5. Site na mkpụrụ nke letus site na usoro nke oyi na-atụtụ mmanụ a kwadebere, nke na-agwọ Njirimara. A na-eji mmanụ a dị ka ihe nkedo megide ịda mbà n'obi, ehighị ụra nke ọma, akwara ọnya; iji weghachite imeju, iji mesoo afo. Iji mmanụ eme ka anụ ahụ nwee ụda, mee ka ọnọdụ ya dịkwuo mma, mee ka ntutu dịkwuo elu ma mee ka mgbọrọgwụ ya sie ike. Dị ka onye na-ahụ maka mpụga, a na-eji mmanụ eme ihe maka ịhịa aka n'ahụ, nakwa maka ịzụ anụ ahụ.

O nwere ike imebi ahụ ike

N'agbanyeghi uru nke letus maka mmadu, na ufodu, ojiji nwere ike imebi ahuike. Ọnụnọ nke oxalic acid na salad nwere ike ịkpasu nsogbu nke ọrịa na-adịghị ala ala.

Contraindications

Contraindications maka ojiji na letus na-eri bụ intestinal iwe, colitis na entericolitis, gout na urolithiasis. A naghị akwado mmanu mmanụ maka ụkwara ume ọkụ.

Olee mgbe ekwesighi?

A ghaghị iji obere nlezianya mee ihe na nnukwu acidity, ọrịa ọnyá afọ na ọnyá afọ duodenal, ọrịa na-akpata ụfụ.

N'ọnọdụ ole ọ na-agaghị ekwe omume?

A naghị atụ aro ya ka o rie letus mgbe:

• gout;
• enterocolitis;
• nnukwu colitis
• urolithiasis na nnukwu ogbo.

Mmetụta dị na ya

Enwere ike inwe mmetụta dị na ya nanị site n'iji letus, ma ọ bụrụ na e nwere contraindications, yana iji ya na oke ọnụọgụ. A sị ka e kwuwe, ụfọdụ ndị, ebe ha mụtara banyere uru nke ngwaahịa, na-agabiga ókè ma malite iji ya na-enweghị atụ. Soro otu ezi uche mgbe ị na-agbakọta menu na nhọrọ ngwaahịa.

Kedu etu ole ha ga - esi jiri?

N'ịbụ ndị na-emeso uru ahụike nke letus, ị ga-aga n'ihu na nkwenye maka iji osisi a eme ihe. Maka nkwadebe nke salads, epupụta dị mma shredded izere mmekọrịta enyi.

Achịcha ka mma iji iko ma ọ bụ seramiiki. A naghị atụ aro ka ị na-ahapụ letus ruo ogologo oge, na iji nri ndị a na-asa nri ozugbo. Mmiri mmiri dị na epupụta na-eduga ngwa ngwa nke ọdịdị ngwaahịa ahụ.

Maka umuaka

N'ime umuaka ụmụaka, enwere ike ịbanye salad site na otu na ọkara afọ. Nyere mmetụta dị jụụ nke letus, na-akwalite ụra ọma, ụmụaka nwere ike inye ya nri abalị. Ruo mgbe ọ dị afọ iri na abụọ, ụmụaka na-enweta ihe oriri kwa ụbọchị - 50 grams.

Maka ndị okenye

Maka ndị okenye, ihe oriri a na-atụ aro kwa ụbọchị bụ 100 grams. Kedu otu esi achọpụta ego mgbe ọ gaghị ekwe omume ịtụle salad? Nke a nwere ike ime site n'enyemaka nke iko. Ụkpụrụ nke ndị okenye bụ iko abụọ, maka ụmụaka, otu - otu.

Ntuziaka

Nsogbu

1. Maka nri pụtara na ị chọrọ gram 20 nke letus (1/2 cup).
2. Epupụta kwesịrị ịkụ aka.
3. Wunye otu iko mmiri esi mmiri.
4. Na-esi ọnwụ awa abụọ.
5. Mgbe nsogbu a na infusion.

Ikwesiri iri 50 ml nke mmiri mmiri na-esi na mmiri atọ ruo ugboro anọ n'ụbọchị.

Ihu ihu

Masks maka ihu letus nye ụda akpụkpọ ụda, ha na-enyere aka iji mmanu na-egbuke egbuke, na-emetụ ọkụ.

• Ịkwadebe ihe mkpuchi ga-achọ 2 tablespoons nke salad.
• 2 tablespoons utoojoo ude.
• 1/2 esi mmanụ oliv.

Nri:

1. letus na-esi na ya nweta nsị dị iche iche na mgbochi;
2. tinye ude mmiri na butter;
3. mix ihe niile juputara;
4. tinye aka na ihu ọcha maka minit 20;
5. wee sachaa na mmiri ọkụ.

Eke Tonic

Ndị na-agwọ ọrịa dị iche iche na-akwado ihe infusion nke letus na nchekasị uche dị elu, nsogbu, ịda mbà n'obi na nsogbu ụra. Ngwurugwu na-enyere aka iweghachi usoro ụjọ.

Maka nkwadebe nke infusion ga mkpa 20 grams nke epupụta 200 grams mmiri.

1. Gri akwukwo na ngwa agha.
2. Yet mmiri esi mmiri.
3. Nagide ọkara otu awa.
4. Mgbe ahụ nje.

Na-aṅụ 100 ml maka otu awa tupu ị lakpuo ụra. Iji mee ka usoro ahụ dị jụụ, ị nwere ike iji mmanụ letus n'ime: otu awa tupu ị lakpuo ụra, ṅụọ 2 tablespoons na otu tablespoon tupu ị lakpuo ụra.

Iji melite lactation

Iji meziwanye lactation, ị nwere ike ịkwadebe ihe na-esonụ: gram 20 nke letus osisi wunye iko abụọ nke esi mmiri, hapụ maka awa abụọ, igbapu. Na-aṅụ 30 ml ugboro abụọ n'ụbọchị.

Letus, n'ezie, bụ ihe bara ezigbo uru. Ojiji nke osisi a na nri na-eme ka ahụ anyị nwee nri ma mee ka ahụike dịkwuo mma. Ma nke a ga-eme na-eburu n'uche njirimara nke ahụ gị ma na-ahụ nlele.