Watercress, bok choy, chard ndi beet masamba ndi zina mwazamasamba zokhala ndi michere yambiri yodzaza ndi mavitamini ndi mchere, malinga ndi kafukufuku watsopano.
Nthawi yomweyo, musayembekezere zakudya kuchokera ku raspberries, tangerines, adyo ndi anyezi, malinga ndi kafukufuku yemweyo.
Malangizo a zakudya zamtundu uliwonse amatsindika kufunika kwa zipatso ndi ndiwo zamasamba "zamphamvu", zomwe zimagwirizana ndi kuchepetsa chiopsezo cha matenda aakulu.
Komabe, mlembi wa phunziroli akunena kuti pakali pano palibe kugawidwa momveka bwino kwa zakudya zamasamba, zomwe zingasonyeze kuti ndi zotani zomwe ziyenera kutchulidwa kwambiri ngati "mphamvu".
M'nkhani yake, Jennifer Di Noya, wothandizira pulofesa wa chikhalidwe cha anthu pa yunivesite ya William Patterson, Wayne, New Jersey, adalemba mndandanda wokhudzana ndi zakudya za zipatso ndi ndiwo zamasamba pogwiritsa ntchito deta kuchokera ku USDA.
"Zakudya zapamwamba zimakhala ndi chiŵerengero cha zakudya zopatsa mphamvu," akutero Di Noya. “Mfundo zingathandize ogula kuganizira kwambiri za mphamvu zawo za tsiku ndi tsiku komanso momwe angapezere zakudya zambiri monga momwe angathere kuchokera ku chakudya. Masanjidwewo akuwonetsa momveka bwino kufunika kwa zakudya zosiyanasiyana ndipo atha kuthandizira kusankha. ”
Di Noya adawerengera mtengo wazakudya za 47 zipatso ndi ndiwo zamasamba ndipo adapeza kuti zonse kupatula zisanu ndi chimodzi zimakwaniritsa zofunikira zazakudya za "mphamvu".
Pamwamba pa khumi - cruciferous ndi masamba obiriwira obiriwira. Mwadongosolo, ndi watercress, bok choy, chard, beet masamba, kutsatiridwa ndi sipinachi, chicory, letesi yamasamba, parsley, letesi ya romaine, ndi masamba a collard.
Zamasamba zonsezi zili ndi mavitamini B, C, ndi K ambiri, ayironi, riboflavin, niacin, ndi folic acid—zakudya zomwe zimathandiza kuteteza thupi ku khansa ndi matenda a mtima.
Lori Wright, mneneri wa Academy of Nutrition and Dietetics, anati: “Zamasamba zobiriwira zimenezi zili pamwamba pa mndandanda wa ndiwo zamasamba zopatsa mphamvu.
Wright anati: “Zili ndi ma vitamini B ambiri, ndipo masamba ake ndi ochuluka kwambiri. - Mukaganizira za zomera, ndi masamba omwe zakudya zimasungidwa. Zomera zamasamba zimenezi zili ndi mchere wambiri, mavitameni, ndi fiber ndipo zili ndi ma calories ochepa kwambiri.”
Anthu amene amadula masamba a zomera monga celery, kaloti, kapena beets “amadula mbali yofunika kwambiri,” anatero Wright, pulofesa wothandizira pa Institute of Public Health pa yunivesite ya South Florida, ku Tampa.
Zipatso zisanu ndi chimodzi ndi ndiwo zamasamba zomwe sizinaphatikizidwe pamndandanda wazinthu zamagetsi: raspberries, tangerines, cranberries, adyo, anyezi ndi mabulosi akuda. Ngakhale kuti onse ali ndi mavitamini ndi mchere, sakhala olemera kwambiri mu zakudya, kafukufukuyu akutero.
Mndandanda wathunthu wasindikizidwa June 5 mu nyuzipepala Chronic Disease Prevention. Anthu adzalandira zakudya kuchokera ku zomera zimenezi kaya azidya zosaphika kapena kuziphika. Chinsinsi sikuwaphika, akutero Wright.
"Mumapeza 100% ya mavitamini ndi mchere m'zamasamba zatsopano," akutero. Mukawaphika, mutaya gawo lina, koma osati zambiri.
Komabe, masamba akaphikidwa, mavitamini B, C ndi zakudya zina zimatha kutulutsidwa, atero Di Noya ndi Wright.
"Ophika omwe amaphika sipinachi ndi kale ayenera kuteteza madzi ku chithupsa, mwina powagwiritsa ntchito potumikira mbale kapena kuwonjezera ku sauces ndi supu," akutero Di Noya. Wright akuvomerezana naye kuti: “Timalimbikitsa kugwiritsa ntchito madzi. Ngati mudya nyemba zobiriwira, onjezerani decoction pang'ono, "akutero.