Inweta na idobe oke dị mma chọrọ nri kwesịrị ekwesị. Usoro a ga-adabara n'ụdị ọrụ onye ahụ, afọ na njirisi ahụike ndị ọzọ eburu n'uche.
Ụfọdụ nwere ike iche na ibu ibu dị nnọọ mfe, ma e nwere ụfọdụ ndị na-ata ahụhụ site na mkparị ma ọ bụ enweghị ibu, na maka ha ibu ibu bụ nnukwu ihe mgbochi.
Kedu ka m ga-esi bulie ibu m na mgbanaka?
Fenugreek bụ otu n'ime mkpuru osisi a na-ahụ n'ihe fọrọ nke nta ka ọ bụrụ ụlọ ọ bụla, ọ bụkwa otu n'ime ahịhịa ndị a na-ejikarị eme ihe maka ibu ibu. Ewezuga inye aka ibu ibu, o nwere otutu uru ndi ozo, dika:
- Na-emezi ọkwa shuga dị n'ọbara, ebe ọ na-arụ ọrụ iji belata mmịnye shuga, nke na-enyere aka n'ịhazi mmepụta insulin.
- Mbelata ọkwa cholesterol na-emerụ ahụ n'ime ọbara, n'ihi na ọ nwere ọtụtụ shuga na-abụghị starchy nke na-enye aka na mweghachi nke nnu bile ọzọ.
- Na-ahazi ọrụ nke usoro nri nri ma mee ka eriri afọ dịkwuo ngwa, n'ihi na o nwere ọtụtụ ihe oriri dị ka ígwè na potassium. Ọ bụkwa ọgaranya vitamin C na A.
- N'afọ 2011, akwụkwọ akụkọ "Phytotherapy Research" bipụtara na iri otu iko fenugreek ọkara awa tupu nri na-enyere gị aka iwepụ nrekasị obi kpamkpam.
Ị nwere ike iji mgbanaka ahụ nweta ibu n'ime otu izu n'ụzọ dị iche iche, gụnyere:
- Rie otu iko fenugreek decoction nke mmanụ aṅụ na-acha ọcha na-atọ ụtọ ugboro atọ n'ụbọchị.
- Tinye teaspoon mmanụ fenugreek atọ n'otu tablespoon mmanụ aṅụ n'otu iko mmiri na-aṅụ ya ugboro abụọ n'ụbọchị.
- Tinye otu ngaji nke mkpụrụ osisi fenugreek n'ala na otu ngaji mmanụ aṅụ ojii n'otu iko mmiri esi mmiri na-aṅụ ya ugboro abụọ kwa ụbọchị.
- Tinye otu tablespoon nke fenugreek ala n'otu iko mmiri ara ehi na-ekpo ọkụ, ọkacha mma na mgbede.
- Tinye osisi fenugreek akwụkwọ ndụ akwụkwọ ndụ na nri na salads.
Kedu otu m ga-esi jiri deeti bulie ibu m?
Ụbọchị bụ otu n'ime nri kacha mma na-enyere aka ibu ibu, n'ihi na ha nwere shuga na calorie. 100 grams nke ụbọchị na-enye gị ihe dị ka calorie 280.
- Dates na-adị mfe mgbari ma na-enwe mmetụta ngwa ngwa n'ahụ ahụ, ha na-enye aka na-agwọ ọrịa anaemia.
- Dates nwere oke dị mma nke potassium, magnesium, iron, zinc, sodium na phosphorous.
- Dates nwekwara ọtụtụ vitamin dị ka vitamin A, D, B6, C, na K.
- O nwekwara folic acid, bụ́ ụdị vitamin B nke na-agwọ ọrịa anaemia.
Enwere ọtụtụ ụzọ isi jiri ụbọchị na-ebu ibu, nke kachasị dị irè bụ:
- Na-eri ụbọchị asaa na afọ efu kwa ụbọchị.
- Gwakọta ụbọchị na otu iko mmiri ara ehi na-ekpo ọkụ ma na-aṅụ ya kwa ụbọchị.
- Iji deeti eme ihe ụtọ ma ọ bụ nri esi nri.
Kedu ka m ga-esi nweta ibu n'ụzọ dị mma?
Iji nweta ibu dị arọ, ị ga-ebu ụzọ hụ na ọ nweghị nsogbu ahụike na-emetụta ibu ma ọ bụ na-akpata ọnwụ. Ya mere, egbula oge ịhụ dọkịta ma ọ bụrụ na ị na-enwe oke ibu na-aga n'ihu.
Ma ọ bụrụ na akụkọ ahụike dị mma, anyị nwere ike ịgbanwe usoro nri kwa ụbọchị, ma ị nwere ike iji isi ihe ndị a:
- Ọtụtụ ndị ọkachamara n'ihe banyere nri na-ekweta na ọ dị mkpa iri nri ise ma ọ bụ isii kwa ụbọchị, ma ọ bụrụhaala na nri ahụ dị ọkụ ma tinye uche na nri.
- Rie ihe ọ juiceụ ụ ọhụrụ ma zere nke ekpokọtara. Lekwasị anya na mkpụrụ osisi nwere calorie dị ka banana, mango na ube oyibo. Ị nwekwara ike ịgbakwunye mmiri ara ehi zuru oke na mmanụ aṅụ ọcha na smoothies.
- Akwụsịla inwe nri tupu ị lakpuo ụra, n'ihi na ahụ gị chọrọ ume n'oge ụra iji mee ụfọdụ usoro dị mkpa iji mee ka ahụ dị ọhụrụ.
- Mmega ahụ dị mkpa iji nweta oke ibu. Mmega ahụ na-achịkwa agụụ ma na-enyere gị aka inweta ọnụ ọgụgụ ziri ezi.
Kedu ka m ga-esi buru ibu ngwa ngwa?
Enwere ụfọdụ nri nwere calorie dị elu nke enwere ike ịtinye oge niile na nhazi nri gị kwa ụbọchị:
- Akụ ọ bụla gram 100 nke mkpụrụ nwere ihe dị ka calorie 500: 600.
- Bọta ahụekere ma ọ bụ butter almond. Otu tablespoon nke bọta a ga-enye gị calorie 100.
- Mkpụrụ osisi a mịrị amị, megidere ihe ụfọdụ ndị mmadụ na-eche, bara ụba na vitamin, mineral na kalori.
- Akwụkwọ nri starchy dị ka poteto, ji, artichokes, ọka, pasili na skwọsh.
- Ude na cheese zuru oke bụ isi mmalite nke protein, na gram 100 ọ bụla nwere ihe dị ka calorie 300.
- White na basmati osikapa, ebe nkezi ọdịnaya kwa gram 100 osikapa sitere na 350: 450 kalori.
- Tinye otu tablespoon nke Mayonezi na nri gị, otu tablespoon nke Mayonezi nwere ihe dị ka calorie 100.
- Mkpụrụ flax na chia nwere ihe dị ka calorie 100 kwa gram 500.
Kedu ka m ga-esi nweta ibu n'ime otu ọnwa?
E nwekwara otu ahịhịa ahịhịa na-enyere aka imeghe agụụ na ibu ibu, gụnyere:
- mint
Mint na-arụ ọrụ salivary glands na digestive enzymes, nke na-enyere aka melite ije nke digestive usoro.
Akwụkwọ Mint nwere calcium, phosphorus, vitamin E, C, na D, yana obere vitamin B, nke na-eme ka mint bụrụ otu n'ime ahịhịa kachasị mma nke na-eme ka ọrụ nke usoro ahụ ji alụso ọrịa ọgụ dịkwuo elu. - saffron
Nke e ji mara ikike ya ịlụso ehighị ụra nke ọma ọgụ na ịda mbà n'obi. Na mgbakwunye na ịnwe otu bara uru nke nri na vitamin,
Ọ bụ ezigbo isi iyi nke antioxidants ma na-akwalite akpụkpọ ahụ na ntutu dị mma. Ya mere, gbalịa mgbe niile itinye otu ntụtụ saffron na nri gị. - chamomile
Nke a na-ekewa dị ka otu n'ime ọgwụ nje kacha mma eke. Jide n'aka na ị ga-eri iko 3 ruo 4 nke efere chamomile n'ụbọchị dum. Chamomile bụkwa isi iyi nke antioxidants, ebe ọ na-eme ka afọ dị nro ma na-achịkwa ọkwa shuga dị n'ọbara. - thyme
Thyme bụ otu n'ime ahịhịa kachasị mma a na-eji wepụ nsogbu mgbaze na nje nje.
Kwa 100 grams nke thyme nwere 400 mg nke calcium, 20 mg nke ígwè na ihe dị ka 160 mg nke vitamin C.
Kedu ka m ga-esi nweta kilo 10?
Nke a bụ ndepụta ụfọdụ nri na ihe ọṅụṅụ nwere nnukwu calorie.
| Aha ahụ | Aha ahụ | Ọnụ ego ahụ dị na gram | Kalori | Protein | Abụba |
| White Sugar | shuga ọcha | 100 | 380 | 0 | 0 |
| Akwu mmiri ara ehi condensed ụtọ | Akwu mmiri ara ehi na-atọ ụtọ | 100 | 325 | 55 | 10 |
| Nutella | Nutella chocolate | 100 | 520 | 10 | 17 |
| Mmiri ara ehi ntụ ntụ | Mmiri ara ehi ntụ ntụ akpọnwụwo | 100 | 490 | 26 | 18 |
| Chocolate Galaxy Smooth gbara ọchịchịrị | Chocolate gbara ọchịchịrị ma dịkwa larịị | 100 | 520 | 5 | 33 |
| Mcvities Digestive - Biscuits Chocolate gbara ọchịchịrị | Mcvities digestive bisikiiti nwere ọchịchịrị chocolate | 100 | 495 | 6 | 24 |
| Oreo Milkshake | Oreo milkshake | 100 | 700 | 14 | 35 |
| Nescafe 3 n'ime 1 | Nescafe 3*1 | 100 | 460 | 1 | 13 |
| Honey | Mmanụ aṅụ ọcha | 100 | 400 | 3 | 0 |
| Molasis | nwa mmanụ aṅụ | 100 | 280 | 0 | 0 |
| Ngwakọta Powder | raw koko ntụ ntụ | 100 | 220 | 20 | 14 |
| Ihe ọ Creamụ Coụ kọfị | Kọfị na-acha ọcha ude | 100 | 545 | 4 | 35 |
| Ibe Nduku | The ibe | 100 | 540 | 6 | 38 |
| Na-arị elu | croissants | 100 | 400 | 8 | 21 |
Kedu ka m ga-esi buru ibu mgbe m na-arịa ọrịa shuga?
Ụfọdụ ndị nwere ọrịa shuga nwere ike inwe nsogbu n'ịtulata ibu, ọ na-emekarị ka ọ sikwuo ike site na enweghị ike iri ụfọdụ nri.
Mana ọ gaghị ekwe omume ma ị nwere ike nweta ibu karịa site na usoro iri a nke ọtụtụ ndị ọkachamara n'ihe banyere nri na-atụ aro.
- Rụtụ aka na dọkịta na-abịa iji chọpụta ihe kpatara ọnwụ ahụ, ma ọ bụrụ na mgbaàmà nke mkpa ahụ malitere ịpụta mgbe ọrịa shuga gasịrị.
- Mee mmega ahụ nke dọkịta gị tụrụ aro ya kwa ụbọchị.
- Kewaa nri kwa ụbọchị n'ime nri isi isii, ka ị na-eri nri kwa awa 6 ọ bụla.
- Jide n'aka na ị na-eri protein zuru oke iji mee ka akwara gị sie ike.
- Dabere na isi mmalite abụba eke dị ka mmanụ oliv na mmanụ sunflower.
- Zere anụ ndị nwere abụba ma rie ọtụtụ azụ dị ka salmon na sardines.
- Rie carbohydrates ndị nwere obere shuga.
- Nwee ihe ọṅụṅụ ọhụrụ ma ọ bụ ihe ọṅụṅụ otu awa tupu ma ọ bụ mgbe ị risịrị nri.
- Jide n'aka na ị ga-aṅụ opekata mpe iko asatọ n'ụbọchị.
- Ọ bụrụ na-amasị gị tii na kọfị, kpachara anya ka ị ghara ịṅụ ihe karịrị iko 3 na enweghị shuga.
Ọ bụrụ na ị na-ebuwanye ibu na ihe isi ike, na-aga n'ihu na nri ziri ezi, ma jiri ntakịrị ntachi obi, ị ga-emerịrị ihe mgbaru ọsọ gị.
