Ubwino wa mtedza ndi wotani?

1 - Walnut: Kwa iwo omwe sakonda kudya nsomba, aliyense akutumikira walnuts amapereka thupi tsiku ndi tsiku mlingo wa omega-3 ndi mafuta zidulo opezeka nsomba zimene zimathandiza anthu otsika kuthamanga ndi kuchepetsa chiwerengero cha matenda a mtima.

2 - Pistachio Kudya pistachio n’kwabwino ku thanzi la mtima wanu, ndipo kafukufuku akusonyeza kuti pistachios amachepetsa mlingo wa kolesterolini woipa m’mwazi, LDL, umene ungayambitse matenda a mtima.

3- Maamondi: Ngati mukufuna kudya zokhwasula-khwasula zomwe zimakupangitsani kukhala ndi njala, ma amondi adzachita izi bwino.Kuchuluka kwa mapuloteni a amondi (10 gr ya ma amondi okwana 3-7 gr a mtedza wina) kungakupangitseni kumva kukhuta chifukwa mapuloteni amathandiza kuchepetsa chimbudzi.

4- Cashews: Gawo limodzi la ma cashews lili ndi 75 mg ya magnesiamu, yomwe ndi pafupifupi gawo limodzi mwa magawo anayi a magnesiamu omwe amafunikira tsiku ndi tsiku kwa amayi, omwe amasunga chigoba komanso amachepetsa matenda obwera chifukwa cha mafupa.