Ojiji nke Bulgarian, ose na-ekpo ọkụ maka ọrịa shuga

Na ọrịa shuga, nri bụ isi ihe maka njikwa glycemic nke ọma, n'ihi na ọdịda nke usoro endocrine anaghị enye gị ohere ịnagide nhazi nke carbohydrates. Ntọala nke nri nwere obere carb bụ nke nri protin - anụ, azụ, àkwá, chiiz, yana akwụkwọ nri ọhụrụ ma ọ bụ oyi kpọnwụrụ akpọnwụ nke ụwa.

Otu n'ime akwụkwọ nri dị otú ahụ bara uru bụ mgbịrịgba mkpụrụ osisi, yana ọrịa shuga, o kwesịrị ịpụta na tebụl oge ọ bụla o kwere omume.

Nyochaa ihe mejupụtara

Ose na-atọ ụtọ, dị ka a na-akpọkarị ya, bara uru, nke mbụ, n'ụdị ọhụụ, ebe ọ bụ na ọgwụgwọ ọkụ ọ bụla na-egbu ihe mejupụtara ya:

• Ascorbic na folic acid;
• Riboflamine na ahịhịa;
• Pyridoxine na carotene;
• Potassium na selenium;
• Zinc, iron na ọla.

Site n'iji bell na-eme ya mgbe niile, ahụ ya ga-enweta vitamin C, n'ihi na ngwaahịa a, ntinye ya dị elu karịa na oroma ma ọ bụ oji. Otu ihe bara uru na ọrịa shuga bụ lycopene, ihe na-egbochi neoplasms, ọbụlagodi nke oncological. Selenium na - arụ ọrụ dị ka ihe antioxidant na - eme ka ịka nká nke ahụ - arụmụka ọzọ iji kwado ndị na - ede ede.

Ihe bara uru maka ọrịa shuga na mgbịrịgba ose

Site na obere kalori kacha nta (na 100 g mkpụrụ osisi - naanị 7.2 g nke carbohydrates, 1.3 g nke protein, 0.3 g nke abụba, 29 Kcal) mkpụrụ osisi nwere mkpụrụ vaịn na-atọ ụtọ, agaghị enwe mmetụta dị ukwuu n'ọgụgụ nke mita ahụ. Ndekọ glycemic nke ngwaahịa dị n'okpuru 55, nke pụtara na glucose ga-edozi shuga ọbara nwayọ nwayọ.

Ya mere, ọtụtụ ndị ọrịa mamịrị nwere ike iri ata na-enweghị mgbochi ọ bụla pụrụ iche, ebe ọ bụ na etinye ya na nri nri. Ọ bụrụ na ose dị ụtọ nke ukwuu, ọ ka mma iji ya dịka mgbakwunye ọzọ nke efere, dịka ọmụmaatụ, na salads ma ọ bụ stews.

Vitamin C bụ ihe immunomodulator pụtara nke na-ewusi ihe nchebe nke anụ ahụ ike tupu oge ezumike.

Ọnụnọ nke ube na -eme nri mgbe niile na nri nke onye ọria mamịrị nwere mmetụta dị mma na ihe mejupụtara ọbara, na-eme ka ọbara sie ike ma belata oriri nke ọgwụ maka ndị ọrịa na-arịa oke ume.

Ndepụta nke usoro bara uru nke usoro ahụ gụnyere rutin, nke na-achịkwa ahụike nke capillaries na arịa ndị ọzọ, nke na-ahụ na ebufe ihe oriri na-egbochi anụ ahụ na sistem.

Ihe mgbagwoju anya nke vitamin na mineral na-eme ka ịbawanye mgbidi vaskụla gburugburu, jupụta anụ ahụ na nri.

Karịsịa Vitamin A dị mkpa maka ndị ọrịa mamịrị iji gbochie mmerụ ahụ anya na retinopathy.

Njirimara ndị ọzọ bara uru gụnyere:

1. Ọkpụkpụ mgbada, mbelata;
2. Normalization nke ọrụ nke eriri afọ;
3. Mgbochi imebi obi;
4. Mgbochi nke thrombosis na atherosclerosis;
5. Mwepu nke ohuru nke aru;
6. Imeziwanye ụra ụra, igbochi nsogbu nke usoro akwara.

Ọrịa shuga ga-ekwe omume onye ọ bụla iri ata mgbịrịgba? Ọ bụrụ na onye ọrịa nwere akụkọ ntolite nke ọrịa concomitant dị ka ọnya afọ ma ọ bụ gastritis, na nnukwu ọkwa dọkịta nwere ike machibidoro iri nri na ose. Ha nwere ọtụtụ ihe ike ọgụ nke na-emebi mucosa eriri afọ.

A na-atụ aro ka ọpịa maka ọgwụgwọ ọrịa akụrụ na akụrụ, yana maka ọrịa obi.

Otu esi eji ngwaahịa a nwere uru kachasị

Mkpụrụ mgbịrịgba n'ụdị ọrịa shuga 2 bụ nke a kacha eji rụọ ọrụ, ebe ọ bụ na mgbe ọ kpoo ya ọkụ, ọ na-efunahụ 60% nke uru ya bara uru. Iji gbochie nsogbu, ị nwere ike ị juiceụ ihe ọ pepperụ pepperụ ose, jiri ya dị ọhụrụ na salads na sandwiches, sie na oven ma ọ bụ na ntuli aka, mana otu n'ime nri ndị Russia kachasị amasị bụ ose.

Stuffed mgbịrịgba Pepel

1. Na-asa 1 n'arọ nke ose ọhụrụ, belata ị ga, hichaa mkpụrụ.
2. Obụpde osikapa 150 g ruo mgbe ọkara nke esi nri (aja aja, aja aja, ihe kwesịrị ekwesị maka ndị ọrịa mamịrị).
3. Gbakwunye yabasị bekee na karọt na pan na pan (100g).
4. Gwakọta paụnd anụ amịrị ma ọ bụ ọkụkọ ya na akwụkwọ nri, nnu na ose.
5. Gwaa ya na-ede ede na ndochi.
6. Enwere ike stewed ha na pan ighe na utoojoo uto ma ọ bụ tomato, sie ya na mmiri mmiri okpukpu abụọ ma ọ bụ mee achịcha na minit 30.
7. Mgbe ị na-eje ozi, gbakwunye elu, wụsa ihendori (utoojoo uto, tomato, agwakọta).

A na-enweta ose dị ụtọ na buckwheat, naanị minced anụ na ọka a ka sie ya ka mma ịgbakwunye site na anụ a sie. Site na ọrịa shuga na-emebi emebi, mgbe osikapa, na ọka ọ bụla, a ga-apụrịrị na nri, ị nwere ike itinye ose na akwụkwọ nri: kabeeji, eggplant, zukini.

Salad Bulgarian

Site na salad mbụ nke cucumbers na tomato nwere yabasị na mbụ, a na-amata nke Bulgarian site na ọnụnọ dị mkpa nke ose dị ụtọ, nke e ghere eghe, galik, pasili na ahịhịa ndị ọzọ. Na mgbakwunye na mmanụ olive, a na-agbakwunye chiiz (ọkacha mma chiiz) na salad.

Owuwe ihe ubi di nma n’oge oyi

Ọtụtụ ndị ọrịa mamịrị ga-achọ ịme ose na salad akwukwo nri maka ọdịnihu. Ntụziaka na teknụzụ bụ ihe ruru ọnụ.

Nri ngwaahịa:

• Ose dị ụtọ - 1 n'arọ;
• Tomato chara acha - 3 n'arọ;
• Isi yabasị - 1 n'arọ;
• Karọt - 1 n'arọ;
• Mmanụ oriri - 300 g;
• Mbadamba mmanya - 6 tbsp. l 6%;
• Nnu - 6 tbsp. l (na ọkwa na onu ya);
• Ezi sweetener (stevia, erythritol) - na usoro nke 6 tbsp. l shuga.

Nzọụkwụ nzọụkwụ:

1. Bechaa ma hichaa akwụkwọ nri niile, belata oke mmiri;
2. Ọ ka mma ịkpụ tomato n'ime Mpekere, karọt na ose - n'ime mpempe, yabasị - n'ime mgbaaka ọkara;
3. Jupụta billet na nnukwu akpa, tinye ngwa nri (ma e wezụga mmanya) na mix;
4. Ekwesịrị inye ngwakọta a ruo awa 3-4 ruo mgbe ihe ọ juiceụ appearsụ ahụ gosipụtara;
5. Mgbe ahụ, a ga-etinye efere ndị ahụ na stovu ahụ, mgbe ọ gbanyechara tinye mmanya ma kwụrụ n'ọkụ maka minit 3-5 ọzọ;
6. Ngwa ngwa abanye n’ime ite igba ogwu ma tụgharịa;
7. Nọgide na-ekpo ọkụ kpodoro isi ya ruo mgbe ọ dị mma kpamkpam.

You nwere ike ịkịta ede ede maka oge oyi na friza, nke ịchọrọ iji hichaa mkpụrụ osisi ahụ, bee mkpụrụ ma bee n'ime ibe. Mechie n'ime akpa ma ọ bụ akpa rọba na friza.

Ose na-ekpo ọkụ n'ụdị ọrịa shuga 2

Iji chọpụta ike nke ose ede, ọ bara uru iji ya atụnyere ụdị akwụkwọ nri ndị ọzọ, ọkachasị na capsicum ilu. Achịcha na-acha ọbara ọbara na-acha uhie uhie (chili, cayenne) enweghị ike ịkpọ ya nri, ebe ọ bụ na ha na-emetụta oke mucosa na eriri afọ. Mana maka ebumnuche ọgwụ ka eji ya eme ihe.

Alkaloids, nke bara ọgaranya na-ekpo ọkụ na-ede ede, na-akpali afọ na eriri afọ, na-eme ka ọ̀tụ̀tụ̀ ọbara ji erugharị dị gịrịgịrị. Ihe mgbagwoju nke vitamin na mineral (A, PP, otu B, zinc, iron, phosphorus) na-ewusi usoro ahụ ji alụso ọrịa ọgụ ọgụ, na-egbochi nsogbu nke ọhụụ, na-emekwa ka ahụ kwụsị ọrụ. Dị ka ọgwụ ọ bụla, a na-agbakwunye ose na-ekpo ọkụ n'ọrịa shuga na usoro dị nta, ebe ọ nwere ike ibute mmeghachi omume nfụkasị.

Obere oji (peas ma ọ bụ ala) bụ ezigbo mmanụ na-atọ ụtọ na-akpali agụụ ma na-enye efere nri pụrụ iche na-esi ísì ụtọ. Pepperzọ o si eji ose ojii eme ihe na-ebelata ohere ọrịa ọbara, na-eme ka afọ ju ọrụ. Ma ọ gaghị ekwe omume iji ya mee ihe n'ụzọ na-adịghị mma, ọ ka mma iji nnu si na ụdị peas, na ọbụna mgbe ahụ.

,Tọ, ilu na ụdị ndị ọzọ na-ede ede na-enyere aka mee ka nri afọ nke onye na-arịa ọrịa mamịrị nwee ụtọ uto ọhụrụ. Ma ọ bụrụ na ị soro ndụmọdụ nke isiokwu ahụ, mgbe ahụkwa yana uru ahụike.

Na vidiyo ahụ - uru na ọghọm maka onye ọrịa mamịrị n'ụdị okike dị iche iche.