Ndimadya zamasamba zotani pamene ndikuchepera?

Mfundo yakuti zamasamba zimatha komanso zimayenera kudyedwa pamene zimataya thupi, zimadziwa zonse, koma zomwe zimakhala zikuwoneka, chifukwa zina zili ndi chakudya ndi wowuma zomwe zimapatsa timadzi timene timakhala ndi caloriki yabwino. Phindu lalikulu likhoza kubweretsa kokha khalori, mavitamini olemera, mchere ndi oimira mazenera.

Zipatso ndi ndiwo zamasamba zothandiza

Zitsamba zilipo pafupifupi masamba onse ndi zipatso, koma makamaka mu kaloti, nyemba - mphodza, nandolo ndi nyemba, masamba a cruciferous, omwe ndi kabichi, ndi osiyana kwambiri. Zakudya zoterezi zimakula m'matumbo, kumapereka chisonkhezero chokhazikika ndi kuchita thupi monga burashi, kuchotseramo zonse zomwe zimagwira ntchito, kuwonetsa zovuta za m'mimba. Kuchokera ku masamba omwe sali wowuma akhoza kupezeka nyemba zobiriwira, katsitsumzukwa, atitchoku, udzu winawake wa udzu winawake. Zukini sizimakhala ndi makilogalamu, monga nkhaka, ndipo ndi iwo mungadye zipatso zosakaniza ndi zamasamba monga maapulo, citrus, biringanya, dzungu, tomato, beets, radishes, anyezi, adyo, mananali, makangaza.

Kwa zipatso ndi ndiwo zamasamba, zowonjezera mchere, mukhoza kuphatikizapo zakuda, mapeyala, blueberries, strawberries, koma wogwira ntchitoyo ndi avocado. Mbatata imakhalanso ndi mitsempha, koma chifukwa cha kuchuluka kwake kwa wowuma ndi zakudya zimakhala zoyenera kuti idye chakudya. Kupindula kwakukulu kungabweretse mavwende, omwe ali ndi mphamvu yowonongeka ndi kuchotsa madzi owonjezera kuchokera mu thupi. Kwa mavitamini ndi minerals, masamba ndi zipatso zimaphatikizapo sipinachi, letesi, broccoli, letesi, mapichesi, apricots , plums. Otsatira awiri omalizira ayenera kudya chakudya cha tsiku ndi tsiku cha anthu olemera kwambiri, chifukwa amaonetsetsa kuti ntchito yodetsa chakudya ndi yochepa komanso imachotsa kudzimbidwa. Zipatso zowuma zimathandizanso, makamaka monga chotukuka - zoumba zouma, apricots zouma, prunes, masiku.