Nri iri bara ụba na ihe ndị dị mkpa maka ọkpụkpụ siri ike

Nri iri bara ụba na ihe ndị dị mkpa maka ọkpụkpụ siri ike

Iri mkpụrụ osisi akọrọ nwere ike bụrụ ụzọ dị mma isi kwalite ahụike ọkpụkpụ n'ihi ihe ndị na-edozi ahụ bara ụba nke gụnyere calcium, magnesium, potassium na vitamin dị iche iche, ka Times of India si kwuo.

Mkpụrụ iri XNUMX na-esonụ na mkpụrụ osisi akọrọ na-enye uru ahụike kachasị mma maka ịgbatị ọkpụkpụ ike:

1. Almọnd

Almọnd bụ isi iyi nke calcium, magnesium na vitamin E. Ha na-enye nri dị mkpa maka ahụike ọkpụkpụ ma marakwa maka ọdịnaya protein ha.

2. Walnuts

Walnuts nwere nnukwu omega-3 fatty acids, nke nwere ihe na-egbochi mkpali ma nwee ike ịbara ahụ ike ọkpụkpụ. Ọ nwere manganese, nke na-akwado nhazi ọkpụkpụ na ịnweta mineral.

3. fig

A maara fig dị ka ezigbo isi iyi nke calcium, potassium na magnesium, nke bụ mineral dị mkpa maka ịnọgide na-enwe njupụta ọkpụkpụ na ike.

4. Ụbọchị

Dates nwere ọgaranya potassium, nke na-enyere aka igbochi calcium site na mmamịrị. Ọ nwekwara magnesium na manganese, nke na-akwado ahụike ọkpụkpụ ma gbochie ọkpụkpụ ọkpụkpụ.

5. Apricots mịrị amị

Apricots a mịrị amị na-enye ahụ ahụ nnukwu vitamin K, nke na-arụ ọrụ dị mkpa n'ịmepụta ọkpụkpụ na ntinye calcium. O nwekwara potassium na magnesium.

6. plums diluted

A maara plums a mịrị amị, ma ọ bụ prunes, maka ọdịnaya fiber ha dị elu ma bụrụ ezigbo isi iyi nke vitamin K na boron, nke na-enyere aka igbochi ọkpụkpụ ọkpụkpụ.

7. Mịrị amị

Ebe ọ bụ na mkpụrụ vaịn bara ụba na boron na potassium, ọ dị mkpa maka ahụike ọkpụkpụ. Boron na-enyere ahụ aka ijide calcium na magnesium, nke na-akwado ike ọkpụkpụ dum.

8. Cashews

Cashews bụ ezigbo isi iyi nke magnesium na phosphorus. Magnesium na-arụ ọrụ dị mkpa na ahụike ọkpụkpụ site na inye aka na ntinye calcium na nhazi ọkpụkpụ.

9. Pistachios

Pistachios nwere calcium, magnesium na phosphorus. Ihe mineral ndị a na-enye aka na-eme ka ọkpụkpụ sie ike ma na-akwado usoro ha dum.

10. Pine

Mkpụrụ osisi pine nwere manganese, bụ́ mineral nke na-enye aka n'ịkpụzi ọkpụkpụ, na-edozikwa ya, na-enwekwa ígwè, bụ́ nke na-akwado ibufe oxygen n'ime ọbara, bụ́ nke na-eme ka ahụ́ ike ọkpụkpụ dịkwuo mma.

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