Zamasamba ndizofunikira kwambiri pazakudya zamasamba. Amakhala ndi michere yambiri komanso fiber. Ayenera kudyedwa magawo asanu kapena asanu ndi anayi patsiku kuti alimbikitse kukana kwa thupi ku matenda monga khansa, matenda a mtima ndi shuga. Ndi ndiwo zamasamba zopatsa thanzi zomwe mungadye?
tomato
Ngakhale kuti mwaukadaulo phwetekere ndi chipatso, amadyetsedwa ngati masamba. Wokhala ndi lycopene, mpira wokongola wofiyirawu umadziwika chifukwa cha luso lake lolimbana ndi khansa. Tomato ali ndi mavitamini ambiri kuchokera ku A mpaka K, amathandizira kuchepetsa kuthamanga kwa magazi komanso kuchepetsa ma free radicals m'thupi.
2. Burokoli
Zakudya zochepa poyerekeza ndi broccoli chifukwa cha mphamvu yake yolimbana ndi matenda. Masamba a cruciferous awa ali ndi ma antioxidants ambiri omwe amachepetsa chiopsezo cha khansa ya m'mimba, m'mapapo, komanso yamatumbo. Chifukwa cha kuchuluka kwa beta-carotene, vitamini C ndi folic acid, imawonjezera chitetezo chokwanira ku chimfine ndi chimfine.
3. Ziphuphu za Brussels
Masamba ang'onoang'ono obiriwirawa ndi ofunika kwambiri pazakudya za amayi apakati chifukwa ali ndi folic acid ndi vitamini B, zomwe zimalepheretsa kuwonongeka kwa neural tube. Ziphuphu za Brussels zilinso ndi mavitamini C ndi K, fiber, potaziyamu, ndi omega-3 fatty acids.
4. Karoti
Chozizwitsa cha Orange ndi chabwino kwa maso, khungu ndi tsitsi. Kaloti ndi magwero abwino kwambiri a antioxidants ofunikira monga vitamini A. Chifukwa chokhala ndi vitamini C wambiri, kaloti amateteza dongosolo la mtima ku matenda.
5. Dzungu
Banja la dzungu lili ndi zotsutsana ndi zotupa chifukwa cha vitamini C ndi beta-carotene. Dzungu (komanso sikwashi ndi zukini) zimathandiza kuchiza mphumu, osteoarthritis, ndi nyamakazi. Dzungu limakhalanso ndi potaziyamu, magnesium ndi fiber.
6. Mbatata
Muzu wa masambawa uli ndi zinthu zambiri zolimbana ndi khansa monga mavitamini A, C ndi manganese. Komanso ndi gwero labwino la CHIKWANGWANI ndi ayironi, zomwe zimapatsa thupi mphamvu ndikuthandizira kuwongolera kagayidwe kachakudya.
7. Biringanya
Masamba awa ndi abwino kwambiri pamtima, biringanya imakhala ndi ma antioxidants ambiri, mwachitsanzo, ili ndi nasunin, chinthu chapadera chomwe chimateteza ma cell a ubongo kuti asawonongeke. Ochita kafukufuku amakhulupirira kuti chifukwa cha kuchuluka kwa potaziyamu ndi fiber, biringanya zimatha kuchepetsa chiopsezo cha sitiroko ndi dementia.
8. Tsabola wokoma
Chilichonse chomwe mumakonda - chofiira, lalanje kapena chachikasu, tsabola wokoma ali ndi zinthu zomwe zimapindulitsa pamtima. Izi ndi lycopene ndi folic acid. Kudya tsabola wotsekemera tsiku ndi tsiku kumachepetsa chiopsezo cha khansa ya m'mapapo, m'matumbo, chikhodzodzo, ndi kapamba.
9. Sipinachi
Mankhwalawa ali ndi chlorophyll ndipo ali ndi pafupifupi mavitamini onse odziwika ndi mchere. Zakudya zambiri za sipinachi zimalepheretsa khansa ya m'matumbo, nyamakazi, ndi matenda a mafupa.
10. Uta
Ngakhale kuti ili ndi fungo lopweteka, ndilofunika kukhala nalo kwa anthu omwe ali ndi (kapena omwe ali pachiopsezo chokhala ndi matenda) osteoporosis. Chowonadi ndi chakuti anyezi ali ndi peptide yambiri, yomwe imachepetsa kutaya kwa calcium m'thupi. Anyezi amathanso kulimbana ndi matenda a mtima ndi shuga chifukwa chokhala ndi vitamini C ndi folic acid wambiri.