Ugu, cucurbitaceae bụ nke ezinụlọ. Ọ bụ ezie na a na-akpọkarị akwụkwọ nri, na sayensị sayensị, ọ bụ mkpụrụ osisi n'ihi na ọ nwere mkpụrụ.
E wezụga ịbụ ụtọ a hụrụ n'anya, ọ na-edozi ahụ ma nwee ọtụtụ uru ahụike.
ebe a "Gịnị bụ ugu", "kedu uru nke ugu", "ihe vitamin dị na ugu" zaa ajụjụ gị…
Uru oriri na-edozi ugu
UguỌ nwere profaịlụ na-edozi ahụ na-adọrọ mmasị. Vitamin ndị dị n'otu iko ugu esighe (gram 245) bụ:
Calories: 49
Abụba: 0.2 grams
Protein: gram 2
Carbohydrates: 12 grams
Fiber: 3 grams
Vitamin A: 245% nke ihe oriri kwa ụbọchị (RDI)
Vitamin C: 19% nke RDI
Potassium: 16% nke RDI
Ọla kọpa: 11% nke RDI
Manganese: 11% nke RDI
Vitamin B2: 11% nke RDI
Vitamin E: 10% nke RDI
Ígwè: 8% nke RDI
Obere ego nke magnesium, phosphorus, zinc, folate na ọtụtụ vitamin B.
Na mgbakwunye na vitamin na mineral, ugu Ọ dị ntakịrị calorie na ọdịnaya mmiri nke 94%.
O nwekwara nnukwu beta carotene, carotenoid nke na-aghọ vitamin A na ahụ anyị.
Na mgbakwunye, mkpụrụ ugu na-eri nri, na-edozi ahụ ma nwee ọtụtụ uru ahụike.
Kedu uru kacha dị na ugu?
Na-ebelata ohere nke ọrịa na-adịghị ala ala
Free radicals bụ ụmụ irighiri ihe na-emepụta site na usoro metabolic nke ahụ anyị. Ọ bụ ezie na enweghị ntụkwasị obi nke ukwuu, ha nwekwara ọrụ bara uru dị ka ibibi nje bacteria na-emerụ ahụ.
Otú ọ dị, radicals free radicals na ahụ anyị na-emepụta ọnọdụ a na-akpọ nrụgide oxidative, bụ nke ejikọtara na ọrịa na-adịghị ala ala, gụnyere ọrịa obi na ọrịa cancer.
UguNwere antioxidants dị ka alfa carotene, beta carotene, na beta cryptoxanthin. Ndị a na-ewepụ ihe ndị na-akpata free radicals ma gbochie ha imebi mkpụrụ ndụ anyị.
Nnyocha nyocha-tube na anụmanụ egosila na antioxidants ndị a na-echebe akpụkpọ ahụ megide mmebi anyanwụ ma belata ihe ize ndụ nke ọrịa cancer, ọrịa anya, na ọnọdụ ndị ọzọ.
Nwere vitamin na-akwalite mgbochi ọrịa
Ugu Nwere nri na-ewusi usoro ahụ ji alụso ọrịa ọgụ sie ike.
Nke mbụ, na ahụ anyị vitamin A Ọ dị elu na beta carotene, nke a na-agbanwe n'ime
Nnyocha na-egosi na vitamin A na-akwalite usoro ahụ ji alụso ọrịa ọgụ ma nwee ike inye aka ịlụso ọrịa ọgụ. N'aka nke ọzọ, ndị nwere ụkọ vitamin A nwere ike ịnwe usoro ahụ ji alụso ọrịa ọgụ na-esiwanye ike.
UguỌ dịkwa elu na vitamin C, ebe ọ na-abawanye mmepụta mkpụrụ ndụ ọbara ọcha, na-enyere mkpụrụ ndụ na-alụso ọrịa ọgụ aka ịrụ ọrụ nke ọma na ọnya na-agbake ngwa ngwa.
E wezụga vitamin abụọ a kpọtụrụ aha n'elu. ugu ezigbo isi iyi nke vitamin E, ígwè na folate - ihe niile nwere ike ịkwalite usoro ahụ ji alụso ọrịa ọgụ.
Na-echebe anya
Mbelata ọhụụ na afọ na-adịkarị. Iri nri kwesịrị ekwesị nwere ike ibelata ihe ize ndụ nke ịhụ ụzọ.
UguO nwere ọtụtụ ihe na-edozi ahụ nke ga-ewusi anya ike ka ahụ anyị na-aka nká.
Dịka ọmụmaatụ, ọdịnaya beta carotene na-enye ahụ ahụ vitamin A dị mkpa. Nnyocha na-egosi na ụkọ vitamin A bụ ihe na-akpatakarị ìsì.
Na nyocha nke ọmụmụ 22, ndị ọkà mmụta sayensị chọpụtara na ndị nwere oke beta carotene oriri nwere obere ihe ize ndụ nke cataracts, nnukwu ihe ize ndụ nke ikpu ìsì.
Ugu bụkwa lutein na zeaxanthinỌ bụ otu n'ime isi mmalite kachasị mma nke vitamin C, ogige ndị na-ebelata ohere nke mmebi macular degeneration (AMD) na afọ cataracts.
Tụkwasị na nke ahụ, ọ nwere nnukwu vitamin C na E, bụ ndị na-eme ihe dị ka antioxidants ma nwee ike igbochi radicals free imebi mkpụrụ ndụ anya.
Ugu na-enyere aka ịkwụsị ibu
UguỌ bụ nri nwere nnukwu nri. N'agbanyeghị ihe oriri na-edozi ahụ, ọ nwere obere kalori.
UguOtu iko (gram 245) nke painiapulu nọ n'okpuru calorie 50 yana ihe dịka 94% mmiri.
Ya mere ugu Ọ na-enyere gị aka ịkwụsị ibu n'ihi na ọ bụrụgodị na ị na-eri ihe ndị ọzọ sitere na carbohydrates (dị ka osikapa na poteto), ị ka ga-eri calorie ole na ole.
Ọzọkwa, ugu Ọ bụ ezigbo isi iyi nke eriri, nke nwere ike inye aka ịkwụsị agụụ.
Ọdịnaya antioxidant na-ebelata ohere nke ọrịa kansa
Ọrịa kansa bụ ọrịa siri ike nke mkpụrụ ndụ na-eto eto na-ezighi ezi. Selụ ọrịa kansa na-emepụta radicals n'efu ka ha na-amụba ngwa ngwa.
Ugudị elu na carotenoids, ogige ndị nwere ike ime dị ka antioxidants. Nke a na-enye ha ohere iwepụ free radicals, nke nwere ike ichebe ụfọdụ ọrịa cancer.
Dịka ọmụmaatụ, nyocha nke ọmụmụ 13 gosiri na ndị nwere nnukwu ihe oriri nke alpha carotene na beta carotene na-ebelata ohere nke ịmalite ọrịa cancer afọ.
N'otu aka ahụ, ọtụtụ nchọpụta mmadụ ndị ọzọ achọpụtala na ndị nwere nnukwu ihe oriri nke carotenoids nwere obere ihe ize ndụ nke akpịrị, pancreatic, ara, na ọrịa cancer ndị ọzọ.
Ọ bara uru maka ahụike obi
Ugunwere nri dị iche iche nwere ike ime ka ahụike obi dịkwuo mma. jikọtara ahụ ike obi potassiumỌ nwere nnukwu vitamin C na fiber.
Dịka ọmụmaatụ, ọmụmụ na-egosi na ndị nwere potassium dị elu nwere ọbara mgbali elu na obere ihe ize ndụ nke ọrịa strok - ihe abụọ dị ize ndụ maka ọrịa obi.
Ugu Ọ dị elu na antioxidants, nke nwere ike ichebe LDL cholesterol "ọjọọ" site na oxidizing.
Na-ebelata ọgụ ụkwara ume ọkụ
UguNgwongwo antioxidant ya na-echebe usoro iku ume site na ọrịa ma belata ọgụ ụkwara ume ọkụ.
Na-egbochi ọnya peptic
Ugu Ọ bụ ezigbo nri na-emebi emebi. Ọ bụ diuretic ebumpụta ụwa nke bara uru maka ikpochapụ nsị na ihe mkpofu n'ime ahụ. Uguọgwụ Njirimara nke ọnyá afọ peptic Na-eme ka eriri afọ eriri afọ kwụsịlata iji gbochie
Na-ebelata nchekasị na ịda mbà n'obi
n'ime ahụ tryptophan Enweghị ụkọ na-ebutekarị ịda mbà n'obi. UguỌ bara ụba na L-tryptophan, amino acid nke na-ebelata ịda mbà n'obi na nchekasị. UguNjirimara ya na-eme ka ahụ dị jụụ na-arụ ọrụ nke ọma n'ịgwọ ehighi ura.
Na-egbochi ọrịa mkpali
Mgbe niile ugu Oriri na-ebelata ohere nke ịmalite ọrịa mkpali dị ka ọrịa ogbu na nkwonkwo.
Uru ntutu nke ugu
Ugu, N'ihi uru nri bara ụba ya, ọ na-enye ọtụtụ uru na ntutu isi.
Na-enyere ntutu aka ito eto nke ọma
UguỌ bụ isi iyi nke mineral nwere potassium na zinc. Potassium na-enyere aka mee ka ntutu dị mma ma too.
Zinc na-enyere aka ịnọgide na-enwe collagen, ya mere ọ na-ekere òkè dị mkpa n'ịkwalite ahụike nke ntutu isi. O nwekwara folate, vitamin B dị mkpa nke na-akwalite uto ntutu site na imeziwanye mgbasa ọbara.
Ọ bụ ihe dị mma maka ntutu isi.
ọ bụrụ na ị nwere ntutu isi ugu Ị nwere ike ịkwadebe ntụ oyi dị mfe iji Ihe ị ga-eme bụ iko 2 bee na esi ya ugu na 1 tablespoon mmanụ aki oyibo, 1 tablespoon mmanụ aṅụ na 1 tablespoon nke yogọt.
Na ihe nhazi nri ma ọ bụ blender ugu ma gwakọta ya na yogọt ngwakọta. Mgbe ahụ tinye mmanụ aki oyibo na mmanụ aṅụ ka ị nweta ngwakọta dị nro.
Tinye na ntutu isi nwere mmiri mmiri, tinye na okpu ịsa ahụ rọba wee hapụ nkeji iri na ise. Sachaa nke ọma na ịke dị ka ọ dị na mbụ.
Uru akpụkpọ ugu
Ugu Nwere nri ndị bara uru maka akpụkpọ ahụ. Nke mbụ dị elu na carotenoids dị ka beta carotene, nke ahụ na-agbanwe na vitamin A.
Nnyocha na-egosi na carotenoids dị ka beta carotene nwere ike ịrụ ọrụ dị ka ihe mkpuchi anyanwụ.
Mgbe etinyere ya, a na-ebuga carotenoids n'akụkụ dị iche iche, gụnyere akpụkpọ ahụ. N'ebe a, ha na-enyere aka chebe mkpụrụ ndụ akpụkpọ ahụ pụọ na ụzarị UV na-emerụ ahụ.
Ugu Ọ nwekwara nnukwu vitamin C, nke dị mkpa maka akpụkpọ ahụ dị mma. Ahụ gị kolaji Ọ chọrọ vitamin a iji mee ka ọ bụrụ protein nke na-eme ka akpụkpọ ahụ sie ike na ahụike.
Ọzọkwa, uguNwere lutein, zeaxanthin, vitamin E na ọtụtụ antioxidants ndị ọzọ, nke a na-ekwu na-eme ka nchebe akpụkpọ ahụ sikwuo ike megide ụzarị UV.
Ihe mkpuchi ihu ejiri ugu akwadoro
Ugu Ọ nwere ọgaranya mineral na exfoliating Njirimara nke nwere ike inye aka wepụ akpụkpọ anụ nwụrụ anwụ na akpụkpọ.
Ya mere, ọ na-eme ka akpụkpọ ahụ dịkwuo mma ma mee ka ọ na-egbuke egbuke. Arịrịọ ugu akpụkpọ nkpuchi Ezi ntụziaka...
Ntụziaka nkpuchi ugu
Iji gwọọ mmebi nke ụzarị UV kpatara
OatNnukwu antioxidants dị na ya na-enyere aka ịgwọ mmebi sitere na ụzarị UV na-emerụ ahụ nke anyanwụ na mmetọ ya.
A na-ewerekwa oat dị ka ihe dị ọcha nke ọma n'ihi na ha nwere saponin, nke na-ewepụ mmanụ na unyi na akpụkpọ ahụ nke ọma.
Mmanụ aṅụ dị na nkpuchi a na-enyere aka ịchekwa mmiri nke akpụkpọ ahụ ma mee ka pores akpụkpọ ahụ sie ike.
ihe
- Mmanụ aṅụ - ole na ole tụlee
Oat (ala) - 1 tablespoon
- ugu puree - 2 tablespoons
Ngwa
-N'ime nnukwu efere, jikọta nnukwu efere 2 nke ugu, ntụ ọka mmanụ aṅụ ole na ole na otu ngaji nke oatmeal.
– Gwakọta nke ọma na-etolite ire ụtọ mado.
– Tinye ihe nke a n'ihu gị na ịhịa aka n'ahụ nwa oge.
– Mgbe ahụ, chere 15 nkeji ma saa ya.
Jiri ihe mkpuchi a otu ugboro n'izu maka nsonaazụ kacha mma.
Iji mee ka akpụkpọ ahụ dịkwuo mma
A na-ahụta mmiri ara ehi dị ka ihe kacha mma na-amụba akpụkpọ anụ n'ihi na ọ nwere lactic acid, protein na mineral. Na mgbakwunye, ọ na-enyere akpụkpọ ahụ gị aka ijide mmiri ma gbochie nkụ.
ihe
- Mmiri ara ehi - 1/2 teaspoon
- ugu puree - 2 tablespoons
- Mmanụ aṅụ - 1/2 teaspoon
Ngwa
- Na nnukwu efere, tinye 1/2 teaspoon mmanụ aṅụ, 2 tablespoons nke ugu puree na 1/2 teaspoon nke mmiri ara ehi raw.
– Tinye ngwakọta a na ihu gị.
- Hapụ ya maka nkeji iri na ise. Na-ekpuchikwa mpaghara olu na nkpuchi a.
– Mgbe ahụ were mmiri dị ṅara ṅara saa ihu gị.
Jiri nkpuchi a tupu ị lakpuo ụra na ugboro abụọ n'izu maka nsonaazụ dị irè.
maka ntụpọ ojii
LimonỌ bụ ihe sitere n'okike nwere nnukwu vitamin C nwere ihe ịcha ọcha nke nwere ike inye aka belata ntụpọ gbara ọchịchịrị ma mee ka akpụkpọ ahụ dịkwuo mma.
- N'ime obere efere, tinye ntakịrị mmiri mmiri lemon na 1 tablespoon nke ugu.
– Mix ọma naVitamin E capsuletinye.
- Ọzọ mix ngwakọta ma tinye ihe nkpuchi na ihu gị.
- Chere 15-20 nkeji.
– Mgbe nke ahụ gasịrị, jiri mmiri sachaa akpụkpọ ahụ gị.
Jiri ihe mkpuchi a otu ugboro n'izu maka nsonaazụ achọrọ.
Iji wepụ mkpụrụ ndụ akpụkpọ ahụ nwụrụ anwụ
ntụ ọka chickpea Ọ bụ ihe dị mma sitere n'okike nwere uru ahụike na ịma mma dị iche iche.
Ihe ndị na-eme ka ahụ dị na ntụ ọka chickpea na-enyere aka wepụ mkpụrụ ndụ akpụkpọ ahụ nwụrụ anwụ ma mee ka mkpụrụ ndụ dịghachi ndụ. E wezụga nke ahụ, ọ na-enyekwara aka iwepụ tan site n'ime ka akpụkpọ ahụ gị na-egbuke egbuke.
ihe
- ntụ ọka chickpea - 2 teaspoons
- ugu puree - 1 tablespoon
Ngwa
– Mix 2 teaspoons nke chickpea ntụ ọka na 1 tablespoon nke ugu puree na nnukwu efere.
- Jiri mmiri saa ihu gị ma tinye ihe nkpuchi na ihu gị.
- Mgbe ahụ, chere 15-20 nkeji.
– Ị nwekwara ike mechie anya gị na kukumba Mpekere.
– Mgbe nke ahụ gasịrị, jiri mmiri sachaa ihu gị.
Jiri ihe mkpuchi a otu ugboro n'izu maka nsonaazụ kacha mma.
Maka akpụkpọ anụ na-egbuke egbuke
PawudaỌ bụ ihe e kere eke nke nwere uru akpụkpọ anụ dị iche iche ma nwee ike inye aka n'iwepụ mkpụrụ ndụ akpụkpọ ahụ nwụrụ anwụ na ịkwalite mgbasa ọbara. O nwekwara ihe ndị na-eme ka akpụkpọ ahụ dịkwuo mfe.
ihe
- Mmanụ aṅụ - 1 tablespoon
- ugu puree - 2 tablespoons
- cinnamon ntụ ntụ - 1 tablespoon
- Mmiri ara ehi - 1 tablespoon
Ngwa
– Mix 2 ngaji nke ugu puree na ngaji mmanụ aṅụ, otu ngaji nke mmiri ara ehi na otu ngaji nke cinnamon ntụ ntụ.
- Tinye ngwakọta a na akpụkpọ gị wee chere nkeji iri abụọ.
– Mgbe ahụ were mmiri dị ṅara ṅara saa ihu gị.
Jiri nkpuchi a ugboro abụọ n'izu maka nsonaazụ kacha mma.
Kedu ihe bụ ihe ọjọọ nke ugu?
Ugu Ọ dị ezigbo mma yana nchekwa maka ọtụtụ mmadụ. Otú ọ dị, ụfọdụ ndị ugu nwere ike ịnweta allergies mgbe ị risịrị nri.
Ugu Ọ bụ diuretic, na-abawanye ụba mmiri ma na-eme ka ahụ si na mmamịrị pụta.
Mmetụta a nwere ike imerụ ndị mmadụ na-aṅụ ọgwụ ụfọdụ, dị ka lithium. Diuretics nwere ike imebi ikike ahụ iji wepụ lithium ma kpata mmetụta dị njọ.
N'ihi ya;
Ọ bara ụba na vitamin, mineral na antioxidants uguỌ dị nnọọ mma nke ukwuu.
Ọzọkwa, obere kalori ọdịnaya ya na-enyere aka belata ibu.
Ihe ndị na-edozi ahụ na antioxidants ndị dị na ya na-eme ka usoro ahụ ji alụso ọrịa ọgụ sie ike, na-echebe anya, na-ebelata ihe ize ndụ nke ụfọdụ ọrịa cancer, na-eme ka obi na ahụike dịkwuo mma.
