Zamasamba ndi zipatso zambiri mu peel zimakhala ndi michere yambiri, mavitamini, ndi mchere.
Chonde musathamangire kuyeretsa izi, khalani nazo pamodzi ndi peel.
Maapulo
Peel la maapulo ndi lolimba kwambiri kuti lingatafunidwe ndi kugayidwa. Koma apa ndipamene cholinga chachikulu cha ulusi wothandiza pakukhuta komanso chimbudzi bwino. Mu peel ya maapulo muli ma quercetin ambiri, vitamini C, ndi triterpenoids omwe amateteza thupi ku khansa.
Biringanya
Peel wa biringanya akhoza kulawa zowawa, osati zilowerere iwo mu mchere; ambiri amachotsa. Komabe, rind la mankhwalawa lili ndi phytonutrient nasunin yapadera. Ndi antioxidant wamphamvu yomwe imateteza maselo kuti asawonongeke komanso kukalamba msanga.
pasternak
Izi muzu masamba ofanana ndi kaloti, woyera mtundu, pang'ono tangy kukoma. Ndipo pamwamba pake ndi gwero la zakudya zambiri (folate ndi manganese), choncho ndi bwino kuphika ndi peel.
Nkhaka
Anthu ena amakonda kudula nkhaka ndi rind lolimba la saladi yofewa, yomwe, mwachidziwitso, imakhala ndi ma antioxidants ndi fiber kuti ayeretse thupi mofatsa.
Mbatata
Konzani mbatata yosenda ndi khungu sizingatheke kupambana. Komabe, zophikidwa kapena zowiritsa zosasenda, zimakhala ndi 20% zowonjezera zowonjezera (kuphatikizapo mavitamini ndi mchere), komanso fiber zonse zofunika.
Kaloti
Khungu la kaloti lili ndi ma antioxidants ofunikira kuti ateteze thupi lonse asanaphike kaloti, zabwino zotsuka osati kupukuta ndi burashi yolimba kuti ichotse dziko lapansi.