Mitundu yowala, mawonekedwe osakhwima ndi masanjidwe olimba amalola kuti kugwiritsa ntchito nthawi yotuta yotuta masamba ngati zinthu zazikulu zokongoletsa khonde. Komabe chinthu chabwino kwambiri chomwe mungachite nawo ndikuwonjezera kudya. Ganizirani za dzungu lokazinga, beets ofiira wokhala ndi adyo ndi saladi kunja kwa kabichi - mbale izi ndizokoma ndikufanana ndi zakudya zoyenera. Ogwiritsa ntchito zamafuta amatamandira masamba otsatirawa chifukwa cha phindu lawo la zopatsa thanzi, kusinthasintha kwa maphikidwe ndi kukoma kwatsopano:
Phika
Ngakhale nthawi zina amatchedwa maungu ozizira, chifukwa amasungidwa bwino nyengo yozizira, zukini amasonkhanitsidwa m'dzinja. Mamembala a cunkic zitsiru za nsalu ndi Beta-Carmetin, zomwe zimathandizira thupi lanu kutulutsa vitamini A ndipo imalimbikitsa thanzi la khungu lanu, m'maso ndi chitetezo. Ma kalori zukini 下kinie zukini ndipo ali ndi index yotsika ya glycemic. Malinga ndi dipatimenti yaulimi yaku US, gawo la chisanu licchini lili ndi ma calories 39 okha. Zogulitsa zomwe zili ndi cholembera chotsika cha glycemic zimaphatikizapo "chakudya chabwino", chomwe sichikulitsa shuga wamagazi. Zomera zazitali ku zucchka zimapangitsanso kusankha bwino kwa zakudya. Dulani zukini pa hangu kapena ma cubes, kuwaza ndi batala, nyengo ndi amadyera ndi kuphika kuti mbale yodzolake, mbale. Pambuyo kuphika kuchokera ku zukini, mutha kupanga mbatata yosenda ndikuwasinthira mu msuzi, mkate kapena akakhoka kuti musangalale.
Zukini akhoza kugwiritsidwa ntchito m'malo mwa mbatata - ili ndi zopatsa mphamvu zochepa
Chithunzi: Unclala.com.
Masamba
Mizu ndi gwero labwino la ulusi wathanzi ndi mchere, kuphatikiza potaziyamu ndi zinc. Mizu imawotcha mosavuta, kupanga mbalezi ndizokoma popanda kuwonjezera shuga. Mutha kuwaza mpiru, pangani kuyeretsa kuchokera pamenepo kapena kubwera ndi china. Mutha kudya kapena kudya zosaphika mu saladi powonjezera kukoma kowonjezera ndi kokhazikika.
Mbatata wokoma
Pakati pa mizu yamasamba, mbatata zotsekemera zimawoneka ngati mizu yopatsa thanzi. Mulinso beta carotene - antioxidant kuti thupi limasanduka vitamini A kuti mukhale ndi thanzi la maso ndi khungu. Mbatata zotsekemera ndi gwero labwino la vitamini C ndi vitamini B6, yomwe imatha kukhala yothandiza paumunthu. Ali wolemera potaziyamu, michere yofunika ya mitsempha yanu ndi minofu, komanso ntchito ya mtima wanu. Mutha kusuta, kuphika mbatata kapena kulilipira ndikuwonjezera ku mbale yochokera ku msuzi.
Bat amatha kukonzedwa m'njira zosiyanasiyana
Chithunzi: Unclala.com.
Kolifulawa
Zikhalidwe za Brassica zimaphatikiza masamba omwe ali ndi masamba a sera, monga kabichi, brussels kabichi, Broccoli ndi kolifulawa. Zomera zaku Brassica zimakhala ndi zabwino zambiri zaumoyo, kuphatikiza ndi antioxidant komanso anti-khansa yolimba. Kabichi ndiwotchuka kwambiri pakati pa anthu omwe salekerera gluten kapena amakonda kupewa. Kolifulawa pizza kutumphuka, mpunga wokhala ndi kolifulawa ndi kolifulawa puree yomwe imagwiritsidwa ntchito poyendetsa maphikidwe a mbatata yosenda - izi ndi zina mwazinthu zopatsa mphamvu. Popcorn kuchokera ku kolifulawa ndipo ma tabule nawonso amapanga njira zina zopanga kwa maphikidwe am'mbuyomu. Kuphatikiza apo, mutha kuwonjezeranso kolifulawa kulowa m'malo anu osalala.