Pokwaniritsa cholinga chimenechi chidzathandiza mkhaka... Izi masamba amatha kuchotsa madzimadzi m'thupi, chifukwa muli madzi. Mwa njira, nkhaka zimakwaniritsa njala.
Zamasamba zina zomwe tebulo lazakudya silingathe kuchita popanda phwetekere... Iwo bwino njala, koma otsika mu zopatsa mphamvu ndi wolemera zosiyanasiyana mavitamini ndi mchere.
Masamba a saladi ali ndi ulusi wambiri ndipo pamlingo wina amathandizira kuthana ndi kupsinjika maganizo, komwe nthawi zambiri kumachitika chifukwa cha kuchepa thupi.
Tsabola wa belu wolemera mu ayodini, ndipo masambawa alinso ndi mavitamini ambiri ofunikira kuti thupi lonse lizigwira ntchito moyenera. Ndipo musaiwale za vitamini A, yomwe ili ndi phindu pakukula kwa tsitsi.
Biringanya zodzaza ndi fiber. Koma kumbukirani: akakazinga, zopindulitsa zake zimakhala zopanda pake, choncho zigwiritseni ntchito pophika.
sikwashi, monga biringanya, ndi zothandiza kwambiri kwa thupi la munthu. Lili ndi fiber, yomwe imathandizira kuchepetsa thupi.
Burokoli - ndiwo zamasamba zofunika kwambiri pakudya. Chowonadi ndi chakuti ilinso ndi fiber, komanso, kugwiritsa ntchito broccoli kumachepetsa chiopsezo cha khansa.