Nthawi zambiri timapeputsa masamba oyera. Ngakhale kuti alibe utoto, masamba amtundu woyera ali ndi zakudya zambiri monga mavitamini B, vitamini C, potaziyamu, magnesium, ndi selenium. Muzamasamba zoyera, mudzapezanso ma phytonutrients omwe amateteza chitetezo ku matenda.
Chifukwa chake, ndi masamba ati omwe tikukamba: - kolifulawa - adyo - kohlrabi - anyezi - parsnips - turnips - ma shampignons ali ndi sulforaphane, mankhwala a sulfure omwe amapha maselo a khansa. Kusankha mutu wabwino wa kolifulawa, ndikwanira kulabadira ma inflorescences - sayenera kukhala ndi mawanga achikasu. Chizindikiro chachiwiri cha khalidwe ndi masamba atsopano, owala, obiriwira, omwe, mwa njira, amadya ndipo adzakhala abwino kuwonjezera pa supu. , kuphatikizapo champignons, zimakhudza zomwe zili mu lipids ndi shuga m'magazi, kuchepetsa kulemera ndi chitetezo cha mthupi, kupereka thupi ndi zakudya ndi antioxidants. Kuwonjezera bowa pazakudya zanu zamasamba kudzapindulitsa thanzi lanu. Malinga ndi kafukufuku wa Centers for Disease Control and Prevention ku China, anthu omwe amadya mkaka wosaphika kawiri pa sabata amakhala ndi chiopsezo chochepa cha 2% chokhala ndi khansa ya m'mapapo. Ngati simukukonda adyo yaiwisi, amaloledwa kuti aziwotcha pa kutentha kochepa (kutentha kwakukulu kumachotsa zina mwazinthu zopindulitsa).