Ochirikiza chakudya chaiwisi amakhulupirira kuti kutentha kwa zinthu kumawononga mavitamini ndi minerals onse othandiza. Otsutsa amatsutsa kuti kuphika zakudya kumawathandiza kuti azitha kuyamwa bwino. Ndi zakudya ziti zomwe zimakhala zathanzi mukatha kuziphika?
Kaloti
Karoti - gwero la beta-carotene ndi zinthu zaiwisi zothandiza zimapita m'matupi athu pang'ono. Chithandizo cha kutentha kumawonjezera kuyamwa kwa beta-carotene kuchokera ku kaloti, ndipo pophika kapena kuphika kaloti, pamakhalabe ma antioxidants ambiri. Kudya karoti ndi bwino yaiwisi komanso yophika.
sipinachi
Sipinachi imakhala ndi oxalates, yomwe imalepheretsa kuyamwa kwachitsulo. Iron yaiwisi yochokera ku sipinachi imatengedwa ndi 5 peresenti yokha. Kutentha mankhwala a masamba amachepetsa zili oxalates. Ndikofunika kuti musaphike sipinachi pophika.
tomato
Tomato ali ndi antioxidants lycopene. Imathandiza kupewa khansa ndi matenda a mtima. Pamene kutentha koyambirira kwa tomato, mlingo wa lycopene ukuwonjezeka, ndipo umayamwa bwino. Komanso, tikulimbikitsidwa kusinthana kudya tomato yaiwisi ndi yophika.
Katsitsumzukwa
Katsitsumzukwa kakagwiritsidwa ntchito ndi thermally, kumawonjezera bioavailability wa michere ndi ma polyphenols - ma antioxidants omwe amateteza thupi ku zotsatira zoyipa za chilengedwe. Komanso, akatenthedwa katsitsumzukwa kumawonjezera ndende ya vitamini A, beta-carotene, ndi lutein.
bowa
Bowa ali ndi mapuloteni ambiri, mavitamini, ndi mchere. Kuwaphika mu mafuta kumawonjezera thanzi lawo ndikuthandiza thupi kuyamwa zinthu zolemera.