Kuti mukhale ndi chitetezo chokwanira, dalirani masamba obiriwira

Kuti mukhale ndi chitetezo chokwanira, dalirani masamba obiriwira

1. kabichi

Kabichi ndi imodzi mwamasamba athanzi omwe amadyedwa padziko lonse lapansi, kaya yophika kapena yaiwisi. Lili ndi zakudya zambiri zofunika monga mavitamini, mchere ndi antioxidants zomwe zimapindulitsa thupi. Kapu imodzi ya kabichi yaiwisi yaiwisi imatha kupereka nthawi 6 vitamini K yazakudya zonse, kawiri vitamini A ndi vitamini C wokwanira, kuphatikiza ma antioxidants, omwe amathandizira kupewa matenda omwe amayamba chifukwa cha kupsinjika kwa okosijeni.

2. Microgreen

Maluwa ang'onoang'ono kapena masamba ang'onoang'ono ndi mbewu zobiriwira zomwe zimatulutsa mbewu zamasamba ndi zitsamba. Zamasamba zazing'ono zimagwiritsidwa ntchito kukongoletsa kapena kukongoletsa zakudya koma ndizopindulitsa kwambiri paumoyo. Zakudya za zomerazi zimakhala ndi mavitamini C, E ndi K omwe amatha kukwaniritsa zosowa za tsiku ndi tsiku za mavitaminiwa pamene akudya zopatsa mphamvu zochepa.

3. Masamba a Beetroot

Kudya beets kapena beets ndi zabwino pa thanzi, ndipo masamba ake obiriwira ali ndi potaziyamu, calcium ndi fiber, komanso mavitamini A ndi K ndi antioxidants. Kudya masamba a beetroot kumachepetsa chiopsezo chotenga matenda a maso monga kuwonongeka kwa macular ndi ng'ala.

4. Kabichi

Kabichi akhoza kudyedwa yaiwisi kuti apindule kwambiri ndi thanzi lake. Ikhoza kuchepetsa chiopsezo cha khansa, makamaka khansa ya m'mimba, ikadyedwa yaiwisi kapena yowiritsa. Ikhozanso kupititsa patsogolo thanzi la m'mimba komanso chitetezo cha mthupi.

5. Madzi

Watercress amadziwika chifukwa cha machiritso ake odabwitsa ndipo akhala akugwiritsidwa ntchito ngati mankhwala azitsamba kwa nthawi yayitali. Watercress amalimbikitsa thanzi chifukwa amalimbana ndi maselo a khansa ndipo amachepetsa kuchuluka kwa maselo a khansa. Ikhoza kuwonjezeredwa ku zakudya zatsiku ndi tsiku ndi mchere kapena zokometsera zofunikira komanso zakudya zokhala ndi zowawa.

6. Sipinachi

Sipinachi imadziwika kwambiri chifukwa cha gwero lake lazakudya zopatsa thanzi komanso mchere. Sipinachi imatha kusintha kapangidwe ka maselo ofiira amwazi m'thupi ndikuchepetsa kuwonongeka kwa neural chubu. Imadzazidwa ndi kupatsidwa folic acid ndipo imathandiza kupewa matenda ambiri. Akatswiri amalangiza kudya sipinachi yaiwisi kamodzi patsiku kuti mukhale ndi thanzi labwino komanso kupewa zinthu zambiri.

7. Romaine letesi

Lili ndi mavitamini A ndi K ochuluka. Zotsatira za kafukufuku wambiri zasonyeza kuti kudya letesi ya romaine nthawi zonse kungathandize kuchepetsa kuchuluka kwa lipids m'magazi komanso kuchepetsa chiopsezo cha matenda a mtima.

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