Nkhuku zophukira, zomwe zimadziwikanso kuti nandolo, ndizomwe zimakhala ndi michere yambiri pamasamba, saladi, ndi zokhwasula-khwasula. Lili ndi fungo lopepuka komanso lokoma pang'ono. Kumeretsa nandolo, ndikokwanira kuziyika m'madzi kwa maola 24, kenako kuziyika pamalo adzuwa kwa masiku 3-4. Zakudya zama carbohydrate ndi fiber Nkhuku zophuka ndi gwero labwino kwambiri lazakudya zama carbohydrate ndi fiber, zonse zomwe zimapereka kukhuta kwanthawi yayitali. Gawo limodzi lili ndi pafupifupi 24 magalamu amafuta ndi 3 magalamu a fiber. CHIKWANGWANI (fiber) ndi wopindulitsa kwambiri pa thanzi la m'mimba thirakiti, kulimbikitsa thanzi la mtima ndi kupewa kudzimbidwa. Mapuloteni ndi mafuta Phindu lalikulu la nandolo zakumera ndi kuchuluka kwa mapuloteni komanso mafuta ochepa. Izi zimapangitsa kukhala nyama yabwino kwa anthu osadya masamba komanso anthu omwe amadya zakudya zopatsa thanzi. Kuphatikizika kumodzi kumapereka 10g ya mapuloteni kuchokera pagawo lovomerezeka tsiku lililonse la 50g. Chigawo chimodzi chimakhala ndi 4 magalamu amafuta. Mavitamini ndi mchere Nkhuku zophuka zimakhalanso ndi mavitamini ndi mchere wambiri. Kutumikira kumodzi kumakupatsirani 105mg calcium, 115mg magnesium, 366mg phosphorous, 875mg potassium, 557mg folic acid ndi 67 mayunitsi apadziko lonse a vitamini A. Kuphika nkhuku kumatulutsa zakudya zina m'madzi, kuchepetsa zakudya zamtengo wapatali. Kuti musunge kuchuluka kwa michere m'thupi, tikulimbikitsidwa kudya nandolo zakuphuka zosaphika kapena zowotcha. Kuphatikizika kumodzi kumakhala pafupifupi magalamu 100.
2022-11-11