Amayi athu, agogo, makamaka omwe ali ndi munda wawo, mwadala amakonda kupereka tebulo lachilimwe ndi saladi, parsley, katsabola. Zobiriwira ndizofunikira kwambiri komanso ndizofunikira kwambiri pathupi la munthu. Koma n’chifukwa chiyani sitigwiritsa ntchito kaŵirikaŵiri, kapena sitimadya nkomwe? Chifukwa chiyani kabichi, broccoli, sipinachi siziwoneka kawirikawiri pamatebulo athu?
Mapesi a masamba ndi masamba ndi chakudya choyenera chochepetsera kulemera, chifukwa zakudya izi zimakhala ndi zopatsa mphamvu zochepa. Amachepetsa chiopsezo cha khansa, matenda a mtima, chifukwa ali ndi mafuta ochepa, olemera mu zakudya zowonjezera, kupatsidwa folic acid, vitamini C, potaziyamu, magnesium, komanso ali ndi phytochemicals monga lutein, beta-cryptoxanthin, zeaxanthin ndi beta-carotene.
Chifukwa cha kuchuluka kwa magnesiamu komanso index yotsika ya glycemic, masamba ndi tsinde zimalimbikitsidwa kwambiri kwa anthu omwe ali ndi matenda amtundu wa 2. Kuonjezera gawo limodzi la masamba obiriwira patsiku kwalumikizidwa ndikuchepetsa 9% pachiwopsezo cha matenda a shuga. Kuchuluka kwa vitamini K kumathandizira kupanga mapuloteni ofunikira kuti mafupa akhale ndi thanzi.
Zimayambira ndi masamba ndiye gwero lalikulu la chitsulo ndi calcium muzakudya zilizonse. Komabe, nkhumba ndi sipinachi sizingadzitamandire chifukwa cha kuchuluka kwa oxalic acid. Beta-carotene, yomwe ili ndi masamba ambiri, m'thupi la munthu imasandulika kukhala vitamini A, yomwe imapangitsa kuti chitetezo cha mthupi chitetezeke.
- carotenoids yomwe ili m'masamba obiriwira obiriwira - amakhazikika mu lens ya diso ndi dera la macular la retina, motero amateteza diso. Amalepheretsa kukula kwa ng'ala ndi kuwonongeka kwa macular kwa zaka, zomwe ndizomwe zimayambitsa khungu la ukalamba. Kafukufuku wina amati lutein ndi zeaxanthin amachepetsa chiopsezo chokhala ndi mitundu ina ya khansa, monga khansa ya m'mawere, khansa ya m'mapapo, komanso zimathandiza kupewa matenda a mtima ndi sitiroko.
ndi bioflavonoid yomwe imapezeka mochuluka m'masamba obiriwira. Lili ndi antioxidant, anti-inflammatory, komanso katundu wapadera polimbana ndi khansa. Quercetin imalepheretsanso zinthu zomwe zimakhudzidwa ndi zomwe zimachitika mthupi, imakhala ngati choletsa kutulutsa kwa mast cell ndikuchepetsa kutulutsidwa kwa interleukin-6.
Zobiriwira ndi masamba zimabwera mumitundu yosiyanasiyana, kuchokera ku mtundu wobiriwira wa kabichi mpaka wobiriwira wobiriwira wa sipinachi. Kuphatikiza apo, mitundu yosiyanasiyana ya zokometsera ndizolemera: zotsekemera, zowawa, za tsabola, zamchere. Mphukira zikacheperachepera, m'pamenenso zimakhala zofewa komanso zofewa. Zomera zokhwima zimakhala ndi masamba olimba komanso fungo lamphamvu. Kukoma pang'ono kumapezeka mu kabichi, beets, sipinachi, pomwe arugula ndi mpiru ndi zokometsera kukoma. Saladi yodzaza ndi masamba imakhala ndi zakudya zokwanira komanso mankhwala kuti tikhale athanzi. Musanyalanyaze chuma choyiwalika chotere monga masamba!
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