Onetsetsani kuti mumadya zakudya izi zosaphika

Onetsetsani kuti mumadya zakudya izi zosaphika

1. Beetroot

Beetroot ndi gwero lalikulu la folate, lomwe limathandiza pakukula kwa ubongo ndi kubereka kwa maselo, koma beetroot ikatenthedwa, imataya pafupifupi 25% ya zakudya zake.

2. Sipinachi

Imatengedwa kuti ndi imodzi mwamasamba abwino kwambiri obiriwira akadyedwa yaiwisi, chifukwa imakhala ndi mavitamini C ndi E ambiri, fiber, ma enzymes, ndi amino acid. Akaphikidwa, sipinachi imataya kukoma kwake komanso ma amino acid.

3. Kaloti

Kaloti zosaphika zimapatsa thanzi kuposa kaloti zophikidwa, komanso zimapatsa thanzi komanso thanzi la maso.

4. Njira

Ndi mwambo kudya nkhaka popanda kuphika. Akatswiri amalangiza kudya ngati chotupitsa chochepa cha calorie ndi mafuta a azitona ndi/kapena mchere wopepuka.

5. Radishi

Kafukufuku wasonyeza kuti radish imapereka ubwino wambiri wathanzi pamene idyedwa mu mawonekedwe ake osaphika. Koma chisamaliro chiyenera kutengedwa ndipo amadyedwa pang'onopang'ono, chifukwa angayambitse flatulence ndi mpweya.

6. Tomato

Tomato waiwisi amapereka mavitamini, mchere, ndi michere yambiri yomwe ingathandize kwambiri pa thanzi. Kudya tomato yaiwisi kumathandiza kupewa matenda ena monga osteoporosis, khansa, shuga, impso, matenda a mtima, ndi kunenepa kwambiri.

7. Anyezi

Anyezi ali ndi mankhwala omwe amathandiza kulimbana ndi khansa. Kudya anyezi wosaphika m'malo mwa anyezi wophika amati kumateteza ku khansa ya m'mapapo ndi prostate chifukwa cha mankhwala ake (omwe amatayika akaphikidwa).

8. kabichi

Kabichi amadziwika ndi kuchuluka kwa vitamini K, komwe ndi kofunikira kwa thupi la munthu. Kuwonjezera kabichi yaiwisi pazakudya kumapereka mwayi wopititsa patsogolo kagayidwe kachakudya ndikugonjetsa mavuto a chimbudzi ndi mpweya.

9. Selari

Selari ndi imodzi mwazakudya zabwino kwambiri zomwe zimatha kudyedwa zosaphika chifukwa zimakhala ndi chlorophyll yambiri, yomwe imakhala ngati antioxidant m'thupi. Kudya udzu winawake waiwisi kumakhalabe ndi mavitamini C ndi B, omwe amathandizira kukhala ndi thanzi labwino.

10. kokonati

Kokonati yaiwisi imakhala ndi michere yambiri. Madzi a kokonati ndi gwero lachilengedwe la magnesium, potaziyamu ndi sodium.

11. Ndimu

Mandimu amadziwika ndi maubwino awo ambiri, kuyambira kuchuluka kwa vitamini C ndi fiber, kupita kuzinthu zambiri zamitengo, kupita ku mchere ndi mafuta ofunikira. Mukadya mandimu mu mawonekedwe ake osaphika, thupi limapindula ndi zinthu zonse zathanzi zomwe zimapezeka mmenemo.

12. Garlic

Garlic amagwiritsidwa ntchito kwambiri pophika, ngakhale kutentha kumachepetsa kufunikira kwake kwa zakudya. Garlic ali ndi mankhwala omwe amapha maselo a khansa, omwe amatha kugwiritsidwa ntchito bwino akadyedwa popanda kuphika.

13. Broccoli

Ndikwabwino kudya broccoli popanda kuphika kuti mukhale ndi thanzi labwino komanso thanzi. Koma ikhoza kudyedwa yophika ndi kutenthedwa kwa mphindi imodzi kwa iwo omwe sakonda kukoma kwake kapena kulawa yaiwisi.

14. Mtedza

Mtedza mumkhalidwe wawo waiwisi umapereka kuchuluka kwa magnesium ndi chitsulo. Koma ngati mtedza wokazinga kapena kutenthedwa, zopatsa mphamvu ndi mafuta ake zimakwera, ndipo magnesiamu ndi ayironi amatsika.

15. Tsabola wofiira

Tsabola wofiira ali ndi ma calories pafupifupi 32 ndipo ali ndi vitamini C, yomwe imachepetsedwa ikaphikidwa. Tsabola wofiira ndi wabwino kudyedwa yaiwisi kapena yokazinga, chifukwa amataya zakudya zake zikaphikidwa.

16. Mafuta a azitona

Anthu ena amakonda kugwiritsa ntchito mafuta a azitona pophika kuti akhale ndi thanzi labwino. Koma akatswiri amalangiza kudya mafuta owonjezera a azitona kuti apeze vitamini E ndi antioxidants.

17. Peyala

Mapeyala ali olemera mu fiber ndi carotenoids, ndi mlingo wochepa wa chakudya. Akatswiri amalangiza kudya mapeyala aiwisi kuti apindule ndi thanzi lawo lonse. Kuphika kumakhudza zomwe zili mu mapeyala ndikuwapangitsa kutaya zakudya zina zofunika.

Malangizo pakudya zakudya zosaphika

• Palibe chifukwa chomamatira ku zakudya zamasamba ngati mukufuna kutsatira zakudya zochokera ku zakudya zosaphika, monga zakudya zina monga mazira, mkaka wosaphika komanso mitundu ina ya nyama imapanga chakudya chotere. Lingaliro lokhalo pano ndikupewa kudya zinthu zopangidwa ndi pasteurized ndi homogenized zamtundu uliwonse.
• Kudya zakudya zosaphika kuli ndi ubwino wambiri pakukhala kosavuta kwa chimbudzi ndi ubwino wa thanzi labwino ndi mtengo wotsika.
• Nyama ndi nsomba zaiwisi kapena zosapsa bwino zipewedwe chifukwa nyama yaiwisi imatha kukhala ndi mabakiteriya owopsa monga salmonella, listeria ndi E.
• Kudya zakudya zosaphika kuchokera kwa ogulitsa mumsewu kuyenera kupewedwa, ndipo ziyenera kutsukidwa bwino musanadye.

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