Kodi munayamba mwaonapo kuti mbewu zanyengo zimatibweretsera zinthu zomwe thupi limafunikira kwambiri panthawiyi? M'dzinja ndi m'nyengo yozizira - mbewu zambiri zotentha. Ndipo chilimwe chimakhala chopatsa zipatso ndi ndiwo zamasamba zamadzimadzi zomwe zimatithandiza kuti thupi likhale lopanda madzi komanso lozizira. Kutentha kwa mpweya ndi madzi oundana ndi abwino, koma kuti muziziritsa thupi lanu mwachibadwa komanso mwathanzi, dzazani mbale yanu ndi zakudya zotsitsimula zachilimwezi.
Chivwende
Chilimwe chopanda zonyezimira zofiira za mavwende omwe amakonda kwambiri sichingakhale chokoma komanso choziziritsa! Chivwende chili ndi madzi 91% ndipo chimadzaza ndi lycopene yopatsa thanzi, vitamini C, vitamini A, potaziyamu, ndi magnesium.
Chivwende ndi chokoma chokha ndipo chikhoza kuwonjezeredwa ku smoothies ndi saladi za zipatso.
Mkhaka
Nkhaka ndi wachibale wa chivwende ndi chakudya china chokoma chozizira. Ndi gwero labwino kwambiri la vitamini K, mankhwala oletsa kutupa, ndi ma antioxidants ambiri.
Nkhaka ndi masamba achinayi omwe amalimidwa kwambiri padziko lonse lapansi. Ndi chinthu chodziwika kwambiri koma chocheperako. Nkhaka ndi zabwino mu smoothies, gazpachos, sushi wamasamba, saladi, masangweji, ndi rolls.
radish
Tizilombo tating'ono tating'ono tokometsera timakhala ndi kuziziritsa kodabwitsa. Mu mankhwala am'mawa, radishes amadziwika kuti amathandizira kuchepetsa kutentha kwa thupi komanso kulimbikitsa chimbudzi chabwino. Radish imakhala ndi potaziyamu ndi mchere wina wothandiza.
Radishi amabwera m'mitundu yambiri ndipo amawonjezera zokometsera zokometsera ku saladi kapena masangweji anu.
zobiriwira zakuda
Zakudya zapamwambazi ziyenera kukhala pazakudya zanu tsiku lililonse! Masamba obiriwira obiriwira a zakudya monga kale, sipinachi, chard, ndi masamba a mpiru ali ndi mavitamini, mchere, phytonutrients, mapuloteni, ndi fiber. Zobiriwira zakuda zimakhutitsa thupi popanda kupanga kumverera kwachisoni ndikuwonjezera ma electrolyte otayika m'nyengo yachilimwe.
Zobiriwira ndizosiyanasiyana ndipo zitha kugwiritsidwa ntchito mu saladi, timadziti, ndi ma smoothies. Kuti mukhale wonyezimira kwambiri pakutentha, idyani masamba osaphika.
Froberries
Ma strawberries okoma kwambiri - pachimake cha nyengo yachilimwe! Strawberries onunkhira ndi yowutsa mudyo ndi madzi 92%. Ndi gwero lodabwitsa la vitamini C ndipo limathandiza kuti shuga azikhala wathanzi. Zipatso za sitiroberi nthawi zambiri zimabzalidwa pogwiritsa ntchito mankhwala ambiri ophera tizilombo, choncho gulani sitiroberi ndi ogulitsa odziwika ngati kuli kotheka.
Zoonadi, sitiroberi ndi zokoma zokha, koma ndizowonjezera kwambiri ku chakudya cham'mawa, saladi, ndi zokometsera.