Pulofesa William Patterson University ku New Jersey, Jennifer Di Noia adalemba mndandanda wa 47 wothandiza kwambiri "mphamvu zachilengedwe" zamasamba ndi zitsamba.
Chothandiza kwambiri chinali masamba obiriwira a cruciferous ndi obiriwira omwe sakhala olemera muzakudya komanso mavitamini komanso amathandizira kuteteza thupi ku khansa ndi matenda amtima.
Nawa TOP 7 zitsamba ndi ndiwo zamasamba zomwe ziyenera kukhala zambiri kuposa zina kuti zikhale pazakudya zanu.
Ali ndi mavitamini B, C, ndi K, fiber, calcium, iron, Riboflavin ndi folic acid, zomwe zimathandiza kuteteza thupi ku khansa ndi matenda a mtima. Amakhala ndi zopatsa mphamvu zochepa.
Watercress
Masamba ake ndi tsinde zili ndi mavitamini ndi mchere wofunikira 15. Mu saladi ya cress, pali chitsulo chochuluka kuposa sipinachi ndi calcium yambiri kuposa mkaka; vitamini C wambiri kuposa malalanje.
Mu cress saladi otsika zopatsa mphamvu ndi zambiri antioxidants. Imalimbitsa mafupa, mano ndikuletsa kuwonongeka kwa neuronal muubongo. Ndipo mlingo wake wa vitamini A womwe umatchedwanso Retinol ndi wofunikira kuti chitetezo cha mthupi chitetezeke.
Mmodzi wa zabwino zophikira makhalidwe a cress - zosunthika. The amadyera anaika mwatsopano saladi, steamed, anawonjezera kuti zokometsera soups. Ku UK ndizomwe zimapangidwira masangweji omwe amaperekedwa nthawi ya 5 koloko.
Kabichi
Lili ndi indole-3-carboxylic acid, yomwe ndi antioxidant yamphamvu yomwe imayambitsa chiwindi, ndipo chifukwa chake, kutulutsa kwa poizoni. Nthawi zonse kudya Chinese kabichi ndi crucifers kuchedwa kwachilengedwenso ukalamba njira. Kuphatikiza apo, vitamini A pamodzi ndi D amapangitsa khungu kukhala loyera komanso lathanzi.
Ndipo kuphatikiza kwa kabichi waku China ndi nkhaka (sulfure + silicon) kumalimbikitsa kukula kwa tsitsi ndikuletsa kutayika kwawo. Koma ayenera kukhala osachepera katatu pa sabata.
Chalo
Masamba obiriwira ali ndi mavitamini ambiri (makamaka carotene), shuga, mapuloteni, ndi mchere wamchere. Kuchuluka kwa vitamini K kumathandizira kuti magazi ayeretsedwe komanso kumapangitsa kuti magazi aziundana. Kashiamu wambiri m’masamba obiriwira amathandiza kulimbikitsa mano ndi mafupa ndipo chitsulo chimateteza kuchepa kwa magazi m’thupi.
Chard ili ndi fiber ndi purple acid, yomwe imapangitsa kuti shuga m'magazi asamayende bwino, kotero kuti odwala matenda ashuga a chard amawonetsa komanso mawonekedwe apadera odana ndi khansa ndi zotsatira za kuchuluka kwa ma antioxidants. Komanso, chard masamba kumapangitsanso ubongo ntchito, ogwira kuti normalization wa maganizo, zabwino mtima ndi mitsempha.
Beet amadyera
Mlandu pamene nsonga zimakhala zamtengo wapatali kuposa mizu. Gwero la chitsulo pakati pa zomera ndi lachiwiri ku nyemba. Onjezani ku beta-carotene iyi (zimadalira thanzi la diso komanso makamaka retina), calcium, ndi magnesium - musataye nsonga pophika. Ndipo zimathandizira kwambiri kukhazikika kwa dongosolo lamanjenje - zindikirani pazovuta.
M'nkhani yakuti "Art of Cooking", ya m'zaka za zana la 1 AD, wophika wachi Greek adagawana beet "chipatso cha pinki", chomwe chinawonjezeredwa ku msuzi (chithunzi cha supu) ndi masamba omwe amadyedwa ndi mpiru ndi batala.
sipinachi
Sipinachi imakhala ndi mavitamini ambiri (mavitamini C, E, PP, provitamin A, mavitamini B, vitamini H) ndi kufufuza zinthu (calcium, phosphorous, potaziyamu, magnesium, iron, selenium, etc.). Sipinachi ndi chinthu chotsika kwambiri cha calorie, chofunikira kwambiri kwa iwo omwe akudya. Kuphatikiza apo, sipinachi imakhala ndi mapuloteni ambiri komanso fiber yathanzi.
Kuti sipinachi ikhale ndi chitsulo chochuluka pophika, nthawi zonse onjezerani vinyo wosasa kapena madzi a mandimu.
chicory
Lili ndi pang'ono chabe: kwa 7% ya mtengo watsiku ndi tsiku wa selenium, manganese, phosphorous, potaziyamu, ndi mchere wina. Chicory imatha kukhudzanso kuchuluka kwa mahomoni ogonana. Ndipo komabe ali ndi oligosaccharides mu mkaka wa anthu. Saladi idzapeza kukoma kokoma kokoma.
Letisi
Letesi wa Iceberg anali kulimidwa ku Egypt wakale, poyamba mafuta ndi njere, ndipo kenako chifukwa cha masamba opatsa thanzi.
20% ya izo amapangidwa kuchokera ku mapuloteni kuwononga zomwe, mwa slang akatswiri azakudya zaku Western, adatchedwa "gorilla" pakati pa zobiriwira. Zakudya zopatsa thanzi za letesi zimathandizira kuwongolera chimbudzi komanso, osati kungochepetsa thupi komanso kukonza zotsatira zabwino pamiyeso pakapita nthawi.
Chochititsa chidwi n'chakuti mndandanda wa mphamvuwu sunapeze zipatso zisanu ndi chimodzi ndi masamba: raspberries, tangerines, cranberries, adyo, anyezi, ndi mabulosi akuda. Koma ngakhale izi, zonse zili ndi mavitamini ndi mchere wambiri, ngakhale, malinga ndi kafukufuku, osati wolemera kwambiri mu zakudya.