Dipatimenti ya Ulimi ya United States (USDA) imapangitsa kuti zipatso zambiri ndi ndiwo zamasamba zikhale zambiri pa chikho chimodzi. Koma zipatso ndi ndiwo zamasamba nthawi zonse sizimagwirizana bwino mu chikho choyezera, ndipo pali kusiyana kosiyana ndi mawu. Phunzirani za kukula kwa mavitamini 18 pa zipatso ndi ndiwo zamasamba zosiyana siyana zomwe zikuchokera ku RecommendMyPlate.gov.
1 - One Large Banana
Nthambi imodzi yayikulu (pafupifupi masentimita yaitali m'litali) ndi ofanana ndi umodzi wogwira zipatso. Nthomba zimakhala ndi potassium, magnesium, vitamini B, vitamini C, ndi fiber. Kamanga kakang'ono kamene kali ndi makilogalamu pafupifupi 100 ndipo ndi abwino kwa masabata a masana.
2 - Eyiti Yaikulu Yaikulu
Kudya strawberries zazikulu zisanu ndi zitatu kudzakupatsani inu tsiku limodzi kubereka zipatso. Strawberries ali ndi vitamini C kwambiri ndi potaziyamu, kuphatikizapo mafuta ochepa. Nthambi imodzi ya strawberries ili ndi calories zosakwana 50. Onjezerani strawberries osakaniza ku chakudya chanu cham'mawa kuti muyambe tsiku lanu bwino.
3 - Plums awiri akulu
Miyeso ikuluikulu ikuluikulu iwiri monga yogwiritsira ntchito chipatso ndipo imayambitsa potassium ndi vitamini A. Kugwiritsa ntchito ma plums awiri amakhala ndi magalamu angapo a magetsi ndipo pafupifupi ma calories 60 kotero iwo ali olemera monga calorie yochepa m'mawa .
Mphesa 4 - 32
Kudya za mphesa 32 ziyenera kuwerengera ngati kutumikira kwa zipatso. Mphesa zili ndi chitsulo ndi potaziyamu, ndipo mphesa 32 zili ndi makilogalamu osachepera 150. Sungani mphesa zina mufiriji ndikuzidyera ngati zokometsera zokondweretsa.
5 - Mphindi Zachisanu
Zoumba zimangokhala ngati mphesa, koma popanda madzi, kotero zakudya ndi zopatsa mphamvu zimayambira. Chikho cha theka la zoumba ali ndi makilogalamu pafupifupi 200. Onetsani zoumba ku mbale kapena oatmeal kapena mbewu zina zotentha.
6 - Pulogalamu imodzi yaing'ono
Pulogalamu imodzi yaing'ono (yochepa pansi pa mainchesi atatu) imawerengera ngati kutumikira zipatso. Maapulo ali ndi potaziyamu, mavitamini ndi pafupifupi magalamu atatu a mchere, ndipo apulo imodzi yaing'ono ili ndi makilogalamu pafupifupi 75. Ma apulo ndi chotupitsa changwiro kuti mudye kuchokera mmanja.
7 - Pulogalamu Yonse Yonse
Peach umodzi wokha (pansi pa masentimita atatu m'mimba mwake) umatanthauzanso ngati kutumikira zipatso. Peaches ndi potassium, magnesium ndi vitamini A. Pachisi imodzi yaikulu imakhala ndi ma calories okwana 70 ndipo imadyedwa ngati chotupitsa kapena kuwonjezera pa saladi yatsopano.
8 - One Cup Orange Juice
Madzi a mandimu ndi njira yabwino kwambiri ya vitamini C, folate ndi potaziyamu. Koma, monga msuzi wambiri wa zipatso , ndipamwamba kwambiri mu zopatsa mphamvu. Kamodzi kamodzi ndi ma ounces asanu ndi atatu (chikho chimodzi) ndipo ali ndi makilogalamu 120. Sangalalani ndi kapu yamadzi ndi chakudya cham'mawa kapena chamasana.
9 - Three Broccoli Spears
Broccoli ndi gwero la mavitamini, minerals, fiber komanso antioxidants omwe angakhale othandiza pa thanzi lanu. Mikondo itatu yaitali ya broccoli ili ndi makilogalamu pafupifupi 30 kotero imathandizira kwambiri mtima wa broccoli ndi chakudya chamadzulo.
10 - 12 Zaloti za ana
Kaloti amadziwika kuti ndiwo magwero a vitamini A. Kaloti ana khumi ndi awiri ali ndi mavitamini A. Zambiri za vitamini A. Zili ndi mchere, zowonjezera, komanso zabwino zowonjezera. Gwiritsani ntchito kaloti za ana ndi mbali ya hummus kapena saladi yokhala saladi.
11 - Mbatata imodzi yayikulu
Tomato ali ndi mavitamini A ndi C ndi potassium, kuphatikizapo iwo ali opambana kwambiri a lycopene ndi fiber. Nyamayi imodzi yaikulu (pafupifupi masentimita atatu m'mimba mwake) ili ndi makilogalamu pafupifupi 35. Sungani phwetekere watsopano mu saladi kapena sangweji.
12 - Mmodzi Wothira Msuzi Mbewu
Madzi a masamba, kuphatikizapo madzi a phwetekere, ali ndi mavitamini ndi minerals. Ntchito imodzi ndi yofanana ndi ma ounces asanu ndi atatu kapena chikho chimodzi. Imwani kapu ya madzi a masamba kuti mutenge mwamsanga masana.
13 - Mbatata imodzi yokoma
Mbatata imodzi yaikulu ndi imodzi kuposa mainchesi awiri. Mbatata ya mbatata imakhala ndi mavitamini A ndi C, minerals komanso fiber. Mbatata umodzi yayikulu ili ndi makilogalamu pafupifupi 125. Kutumikira mbatata ngati mbale yanu yaikulu ndikuyikamo nyemba ndi broccoli.
14 - Mutu umodzi wa chimanga
Khutu limodzi lalikulu la chimanga chokoma ndi, osachepera, mainchesi asanu ndi atatu kutalika. Chimanga chokoma ndi gwero la potassium ndi magnesium komanso imakhala ndi mavitamini ambiri. Iyenso amaonedwa kuti ndi mbewu yonse ndipo ndi yabwino ndi chakudya chamadzulo.
15 - Mapesi awiri a Celery aakulu
Selari ndi gwero la potaziyamu ndi fiber. Mapesi awiri akuluakulu (pafupifupi mainchesi 11 mpaka 12) ali ndi makilogalamu 20. Sungunulani pa udzu winawake monga chotupitsa kapena kuonjezera ku supu kapena saladi.
16 - Makapu awiri a masamba obiriwira
Masamba obiriwira a masamba obiriwira amakhala okwera mchere, mavitamini komanso mavitamini ndipo ali ndi makilogalamu ambiri. Makapu awiri a sipinachi yaiwisi, mwachitsanzo, ali ndi makilogalamu 14 okha. Gwiritsani ntchito mulu wa masamba obiriwira okoma monga maziko a saladi yathanzi.
17 - One Cup Yophika Greens
Zakudya zophikidwa zimanyamula mavitamini ndi mchere komanso antioxidants zomwe zingakhale ndi thanzi labwino. Kuphika kumaphatikizapo masamba, kotero kutumikira sipinachi yophika ndi chikho chimodzi. Kutumikira kusuntha sipinachi kapena chard ndi chakudya chanu chotsatira.
18 - Tsabola Yaikulu Yofiira
Tsabola wofiira wofiira ali ndi vitamini C wambiri, pamodzi ndi mavitamini ena ndi potaziyamu. Tsabola yaikulu yaikulu yofiira ndi pafupifupi mainchesi atatu, ndipo pafupifupi inchi inayi yaitali.
Zotsatira:
Dipatimenti ya Ulimi ya United States, SelectMyPlate.gov. "Zonse Zokhudza Gulu la Zipatso."
> United States Dipatimenti Yachikhalidwe, SelectMyPlate.gov. "Zonse Zokhudza Gulu la Zamasamba."
> United States Dipatimenti ya Zamalonda Dipatimenti Yoyang'anira Zogwiritsa Ntchito Zachilengedwe National Nutrient Database ya Standard Reference Release 28.