Burokoli
Broccoli ili ndi antioxidants yolimbana ndi khansa, komanso beta-carotene, vitamini C, ndi folic acid, zomwe zimathandizira chitetezo cha mthupi komanso kuchepetsa chiopsezo cha ng'ala ndi matenda a mtima. Broccoli ndi gwero labwino kwambiri la ulusi wosungunuka komanso wosasungunuka. Kodi pali chilichonse chomwe broccoli sichingachite?
Kaloti
Kaloti wanthawi zonse wa lalanje amakhala wodzaza ndi beta-carotene, pomwe zamitundu zimakhala zodzaza ndi zakudya zina: zofiira zimakhala ndi lycopene, ndipo zofiirira zimakhala ndi antioxidants. Kodi mumadziwa kuti kuphika kaloti kumapangitsa kuti zakudya zawo zikhale zosavuta kugayidwa? Mwa njira, iwo amatengeka bwino pamaso pa mafuta, choncho omasuka kuwaza mu mafuta a azitona!
sipinachi
Popeye the Sailor amadziwa kanthu za masamba, ndipo sipinachi yomwe amakonda kwambiri ndi imodzi mwazinthu zolemera kwambiri za mavitamini! Sipinachi imakhala ndi carotenoids yomwe imathandiza kupewa khansa, komanso iron. Koma musaphike sipinachi kwa nthawi yayitali, apo ayi idzataya zakudya zambiri. (Sipinachi yaiwisi yamwana? Chinthu china!)
tomato
Inde, tikudziwa kuti tomato ndi zipatso, koma timawaona ngati ndiwo zamasamba. Tomato ndi wolemera kwambiri mu lycopene ndi mavitamini ambiri, zomwe zimapangitsa chipatso ichi pakhungu la masamba kukhala cholimbana ndi khansa.
Calais
Kale wakhala akukonda zakudya zathanzi kwa zaka zingapo tsopano, ndipo pazifukwa zomveka. Kale ndi gwero labwino kwambiri la antioxidants: mavitamini A, C ndi K, komanso phytoelements. Komanso, kale ndi bwino kulimbana ndi khansa. (Kukayikira za kale? Yesani kupanga tchipisi ta kale mu uvuni. Ngakhale mwana wanga wazaka zinayi sangathe kuziyika!)
Beetroot
Mwinamwake mwawona kuti masamba onse athanzi amenewa ndi owala kwambiri ndi okongola! Beets ndi gwero lapadera la ma phytoelements betalains, omwe ali ndi anti-inflammatory and detoxifying effect. Kuti mukhale ndi zotsatira zabwino, beets amawonjezedwa zaiwisi ku saladi.
Mbatata yabwino
Bwezerani mbatata wamba ndi mnzake walalanje, mbatata. Ili ndi beta-carotene, manganese ndi mavitamini C ndi E.
Tsabola wofiyira belu
Mofanana ndi tomato, tsabola wa belu ndi chipatso koma amatengedwa ngati masamba. Tsabola, zotentha komanso zotsekemera, nthawi zambiri zimakhala gwero lazakudya zambiri, koma mtundu umakhala wofunikira. Tsabola wofiira ali ndi fiber, folic acid, vitamini K, komanso molybdenum ndi manganese.
Brussels zikumera
Ziphuphu za ku Brussels zomwe zimanyozedwa ndizochokera ku folic acid, mavitamini C ndi K, ndi fiber. Langizo: Ndibwino kuti muwotchere, imatulutsa caramelizes ndipo imakhala ndi kukoma kokoma. Thirani vinyo wosasa wa basamu.
Biringanya
Biringanya imadziwika kuti imakhala ndi ma antioxidants ambiri, imachepetsa kuthamanga kwa magazi komanso imakhala yothandiza pakuwongolera kulemera. Osawopa kudya peel, ili ndi ma antioxidants othandiza kwambiri!