Zakudya Zakudya Zam'madzi Zabwino

Zamkati

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Pewani zakudya zonenepa m'nyengo yozizira powonjezera ndalama zolipirira nyengo. Masamba ndi zipatso zambiri zimakhazikika m'miyezi yozizira ndikupanga zosakaniza zabwino.

Kale

Mtengowu umadzaza ndi vitamini A, C, calcium, ndi ma antioxidants ena ochepa. Kale imakhala ndi beta-carotene yambiri, yomwe imathandiza kuteteza maso. Kafukufuku wina akuwonetsa kuti kale imathandizanso kuchepetsa khansa zosiyanasiyana.

Beets

Zomera zathanzi zomwe zimalimidwa pansi panthaka - zomwe zimatchedwanso ndiwo zamasamba-zimakhulupirira kuti zimatenthetsa thupi, kuzipangitsa kukhala zabwino m'miyezi yozizira. Veji yokongola iyi ili ndi pigment yotchedwa betacyanin, yomwe ingateteze matenda a mtima. Musalole kuti kukoma kokoma kwachilengedwe kukupusitseni-beets ali ndi zopatsa mphamvu zochepa komanso mafuta. Phunziro mu Zolemba pa Applied Physiology Adanenanso kuti madzi a beet amathandizira kulimba mtima pochita masewera olimbitsa thupi.

Cranberries

Mabulosi otsika kwambiri a calorie awa (chikho chimodzi chili ndi ma calorie 44) amadzaza ndi ma antioxidants monga resveratol, omwe amathandiza kulimbikitsa thanzi la mtima ndipo amalumikizidwa ndi kupewa khansa. Ngakhale atagwiritsidwa ntchito ngati madzi, ma cranberries amatha kuthandizira ma UTIs - onetsetsani kuti palibe shuga wowonjezera.

Sikwashi ya Zima

Zamasamba zam'nyengo yozizira zomwe zimakhala zosunthika komanso zowonjezera chitetezo chokwanira ndizowonjezera zopindulitsa pazakudya zanu. Sikwashi yadzaza ndi fiber, potaziyamu, ndi vitamini A, zomwe zimathandiza kuchepetsa chiopsezo chokhala ndi khansa ya m'mawere ndi matenda ena. Kafukufuku wopangidwa ku Kansas State University adapeza kuti zakudya zoperewera mu Vitamini A zimalumikizidwa ndi kuchuluka kwa emphysema.

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