Mitundu isanu ya zipatso imatengedwa kuti imakhala ndi mapuloteni ambiri

Mitundu isanu ya zipatso imatengedwa kuti imakhala ndi mapuloteni ambiri

Mapuloteni ndi ofunikira pakukula kwa minofu ndi kukonzanso, komanso amakhudzidwa ndi chitetezo cha mthupi, minofu ndi magazi, ndipo ngati munthu akuyang'ana kuti achepetse thupi, ndondomeko ya zakudya zamapuloteni ingathandize kukwaniritsa cholingacho.

Malinga ndi Eating Well, zosankha zodziwikiratu zomwe zimakhala ndi mapuloteni ambiri zimaphatikizapo mapuloteni a nyama monga nyama yofiira, nkhuku, ndi nsomba, koma pali zakudya zina zamasamba, monga zipatso zina, zomwe zimakhala ndi mapuloteni oyenerera pamodzi ndi zakudya zina zambiri. monga CHIKWANGWANI, antioxidants, ndi michere Zomera ndi zosagwira matenda, kupanga izo kuwonjezera kwambiri pa zakudya tsiku ndi tsiku.

Kudya zipatso zambiri kungathandize kuchepetsa chiopsezo cha matenda ambiri, komanso kupereka phindu la kuchepetsa thupi komanso kulimbikitsa ukalamba wathanzi.

Ngakhale kuti ilibe mapuloteni ochuluka kwambiri poyerekeza ndi nkhuku ndi nyama zina, malinga ndi katswiri wa zakudya Nicole Rodriguez, kuphatikizapo kudya tsiku ndi tsiku, makamaka mitundu yomwe imakhala ndi chiwerengero chachikulu, imapindulitsa.

Nayi mitundu ya zipatso zokhala ndi mapuloteni ambiri:

1. Guava

Kapu ya guava imakhala ndi ma gramu 4.2 a mapuloteni, pamodzi ndi ma gramu 9 a fiber, kapena pafupifupi gawo limodzi mwa magawo atatu a zofunikira za tsiku ndi tsiku.

2. Jacket

Jackfruit, yomwe imadziwikanso kuti jackfruit, ndi chipatso chochokera ku Asia, Africa, ndi madera ena a ku South America ku United States.

Kuphatikiza pa 2.6 magalamu a mapuloteni pa kapu imodzi ya jackfruit, ilinso ndi 2 magalamu a fiber ndipo ndi gwero labwino la potaziyamu.

3. Raspberry

Zipatso ndizokoma kwambiri pazakudya zamafuta ambiri, koma mabulosi akuda makamaka amakhala ndi mapuloteni ambiri kuposa zipatso zina. Poyerekeza, kapu ya blueberries imakhala ndi pafupifupi 1 gramu ya mapuloteni, pamene kapu ya mabulosi akuda imakhala ndi pafupifupi kuwirikiza kawiri. Ngakhale kuti zipatso zonse zimakhala ndi ma phytonutrients awo chifukwa cha mitundu yosiyanasiyana ya matupi awo, mabulosi akuda amakhala ndi anthocyanins, omwe angathandize kuteteza mtima ndi ubongo.

4. Peyala

Theka la avocado lili ndi 1.5 magalamu a mapuloteni. Zomwe zili mu zipatso za avocado zimakhalanso ndi fiber pa 5 magalamu pa theka la chipatso, kuwonjezera pa mafuta abwino.

5. Khangaza

Theka la chikho cha makangaza ambewu amapereka pafupifupi 1.5 magalamu a mapuloteni. Mbeu za makangaza zimapatsanso magalamu 3.5 a fiber, komanso ali ndi ma antioxidants ambiri otchedwa anthocyanins.

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