Maupangiri osiyanasiyana azakudya komanso magwero azidziwitso akatswiri amalimbikitsa kudya zipatso ndi ndiwo zamasamba "zopatsa thanzi" kuti muchepetse kuopsa kwa matenda osatha. Koma panalibe kutanthauzira momveka bwino komanso mndandanda wazinthu zoterezi.
Mwina zotsatira za kafukufuku wofalitsidwa June 5 mu magazini CDC (Centers for Disease Control and Prevention, bungwe la federal la American Department of Health and Human Services) lidzakonza izi. Kafukufukuyu anali wokhudzana ndi zovuta zopewera matenda osatha ndipo adaloledwa kupereka njira yodziwira ndikuyika zakudya zomwe zimathandizira kuthana ndi kuopsa kwa matendawa.
Wolemba wamkulu Jennifer Di Noya, pulofesa wa zachikhalidwe cha anthu pa yunivesite ya William Paterson ku New Jersey yemwe amagwira ntchito pazaumoyo wa anthu komanso kusankha zakudya, walemba mndandanda wazakudya 47 "zopatsa thanzi" potengera mfundo zamagwiritsidwe ntchito komanso umboni wasayansi. Mwachitsanzo, zipatso ndi ndiwo zamasamba za banja la anyezi-adyo zinaphatikizidwa pamndandandawu “chifukwa cha kuchepa kwa chiwopsezo cha matenda amtima ndi a neurodegenerative ndi mitundu ina ya khansa.
Di Noya ndiye amawerengera zakudya kutengera "kulemera" kwawo. Adayang'ananso pazakudya 17 "zofunikira paumoyo wa anthu malinga ndi momwe UN Food and Agriculture Organisation ndi Institute of Medicine." Izi ndi potaziyamu, fiber, mapuloteni, calcium, iron, thiamine, riboflavin, niacin, folic acid, zinki ndi mavitamini A, B6, B12, C, D, E ndi K.
Kuti chakudya chiwoneke ngati gwero labwino lazakudya, chimayenera kupereka 10% ya mtengo watsiku ndi tsiku wa michere inayake. Kuposa 100% ya mtengo watsiku ndi tsiku wa chakudya chimodzi sichimapereka phindu lina lililonse kwa mankhwalawa. Zakudya zidawerengedwa potengera ma calorie komanso "bioavailability" yazakudya zilizonse (ndiko kuti, kuchuluka kwa momwe thupi lingapindulire ndi michere muzakudya).
Zakudya zisanu ndi chimodzi (raspberries, tangerines, cranberries, adyo, anyezi ndi blueberries) kuchokera pamndandanda woyambirira sizinakwaniritse zofunikira za zakudya "zopatsa thanzi". Nazi zina mwadongosolo lazakudya. Zakudya zomwe zili ndi michere yambiri komanso zopatsa mphamvu zochepa zimatchulidwa koyamba. Pafupi ndi mankhwala m'mabako ndi mlingo wake, otchedwa zakudya machulukitsidwe mlingo.
- Watercress (mlingo: 100,00)
- Kabichi waku China (91,99)
- Chadi (89,27)
- Masamba a Beet (87,08)
- Sipinachi (86,43)
- Chicory (73,36)
- Letesi (70,73)
- Parsley (65,59)
- Romaine letesi (63,48)
- Zomera za Collard (62,49)
- Mtedza wobiriwira (62,12)
- Msuzi wobiriwira (61,39)
- Endive (60,44)
- Nkhumba (54,80)
- Brownhall (49,07)
- Dandelion Green (46,34)
- Tsabola Wofiyira (41,26)
- Arugula (37,65)
- Broccoli (34,89)
- Dzungu (33,82)
- Ziphuphu za Brussels (32,23)
- Anyezi wobiriwira (27,35)
- Kohlrabi (25,92)
- Kolifulawa (25,13)
- Kabichi woyera (24,51)
- Kaloti (22,60)
- Tomato (20,37)
- Ndimu (18.72)
- Saladi ya mutu (18,28)
- Zipatso (17,59)
- Radi (16,91)
- Chikwachi cha dzinja (dzungu) (13,89)
- Malalanje (12,91)
- Lima (12,23)
- Pinki / mphesa zofiira (11,64)
- Rutabaga (11,58)
- Phiri (11,43)
- BlackBerry (11,39)
- Zowoneka (10,69)
- Mbatata (10,51)
- Mphesa Zoyera (10,47)
Nthawi zambiri, idyani kabichi, masamba osiyanasiyana a letesi, ndi masamba ena kuti mupindule ndi chakudya chanu!
Gwero:
Centers for Disease Control and Prevention