Parsley ndi endive, letesi ya masamba a oak ndi iceberg, romano ndi sipinachi, arugula ndi chard, watercress ndi kale - mitundu yosiyanasiyana ya masamba obiriwira a masamba ndiakulu kwambiri kotero kuti sizovuta kuti muwaphatikize muzakudya zanu! Onjezani ku saladi ndi ma smoothies, khalani ngati mbale yam'mbali, kapena muphike ngati maphunziro apamwamba. Chifukwa chiyani? Nazi zifukwa zisanu ndi chimodzi.
1. Khalanibe achinyamata
Vitamini K ndi wofunikira kwambiri popewa kusintha kwa zaka. Kuperewera kwake kungayambitse matenda amtima, kufooka kwa mafupa ndi calcification ya mitsempha ndi impso. Chikho chimodzi cha masamba aliwonse atsopano obiriwira chidzapereka osachepera chofunika cha tsiku ndi tsiku cha vitamini K. Kale, kapena kale, ili ndi kasanu ndi kamodzi kofunikira tsiku ndi tsiku, masamba a dandelion kasanu chofunika chatsiku ndi tsiku, ndi chard katatu ndi theka tsiku ndi tsiku.
2. Chepetsani mafuta a kolesterolini
Chiwindi chimagwiritsa ntchito mafuta a kolesterolini kupanga bile acid kuti athandizire kugawa mafuta. Bile acid ikamangirira ku ulusi wa masambawa, imatuluka m'thupi. Ndiko kuti, chiwindi chimayenera kugwiritsa ntchito cholesterol yochulukirapo kupanga bile acid yatsopano. Chifukwa chake, cholesterol imachepetsedwa. Msuzi wa mpiru ndi kale umachita izi bwino kuposa yaiwisi.
3. Sinthani thanzi la maso
Zamasamba zamasamba, makamaka kale, dandelion, mpiru, ndi Swiss chard, zili ndi lutein ndi zeaxanthin zambiri. Ma carotenoids awa amathandizira kuchepetsa chiopsezo cha ng'ala ndikuwongolera kuwona bwino.
4. Khalani amphamvu kwambiri
Kapu ya endive yaiwisi imapereka gawo limodzi mwa magawo khumi la zosowa za thupi za tsiku ndi tsiku za vitamini B5 (pantothenic acid). Mavitamini a B amathandizira kusintha ma carbohydrate kukhala glucose, omwe thupi limatha kugwiritsa ntchito ngati mphamvu. Awa ndi mavitamini osungunuka m'madzi, kutanthauza kuti thupi lathu silimawasunga, choncho muyenera kuwapeza tsiku lililonse kuchokera ku chakudya.
5. Limbitsani mafupa
Zakudya zowawa, zomwe zimakhala ndi masamba ambiri amasamba, zimathandiza kuti chiwindi chiyeretse magazi komanso chimapangitsa kuti madzi a m'mimba apangidwe. Komanso kulawa kowawa kumasonyeza kukhalapo kwa calcium. Ndizokayikitsa kuti mudzadya masamba okwanira tsiku limodzi kuti mupeze mamiligalamu 1000 a calcium (zomwe zimaperekedwa kwa amayi). Koma pamodzi ndi magwero ena a macronutrient, masamba angathandize kuthana ndi ntchitoyi. Mwachitsanzo, masamba a dandelion (100 magalamu) ali ndi pafupifupi 20% ya mtengo watsiku ndi tsiku wa calcium, arugula - 16%, ndi mpiru - 11%.
6. Pewani khansa ya m'matumbo
Kale ndi mpiru wobiriwira ndi wa banja la kabichi - ndipo ndi zakudya zabwino kwambiri. Makamaka, kafukufuku wofalitsidwa mu 2011 mu Journal of ndi American Zakudya Msonkhanowasonyeza kugwirizana pakati pa kumwa ndiwo zamasamba ndi kuchepetsa chiopsezo cha khansa ya m'matumbo.
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