1 - Chakudya Chakutentha Musasowe Kuwononga Zakudya Zanu
Zambiri mwa phwando lotsatira lanu la tchuthi lidzakhala lamakono, mafuta, shuga ndi sodium, koma mutha kupeza zakudya zina zomwe zingakuthandizeni. Ndibwino kuti muzidya zakudya zochepa, koma sayenera kudzaza mbale yanu. Taonani zakudya zina zomwe mungazipeze pa tebulo la tchuthi zomwe zimakhala zokoma, zabwino paulendo wanu komanso zokwanira.
2 - Turkey
Turkey ndi gwero la mapuloteni, zinc, chitsulo, potassiamu ndi mavitamini B. Pitirizani kukhala wathanzi pozisiyira nokha. Musayambe kuimika m'magazi ndi kusiya khungu pa mbale yopangira.
3 - nyemba zobiriwira
Ma nyemba a nyemba ali ndi fiber ndi mavitamini. Zili zokoma zokha zokha - taganizirani za nyemba zamchere za amondi kapena nyemba zobiriwira zokhala ndi zobiriwira m'malo mokhala ndi kalori yochuluka kwambiri, nyemba yochuluka ya soya.
4 - Zakudya Zabwino
Mbatata ya mbatata imakhala ndi vitamini A kwambiri komanso antioxidants yowonjezereka, kuphatikizapo imayambitsa zowonjezera. Akhale m'munsi mwa makasitomala ophika ophika kapena ophweka, m'malo modyera mbatata.
5 - mtedza
Walnuts, almonds, ndi pecans ndizodzaza ndi mafuta, mapuloteni, ndi mafuta odzaza mafuta omwe ali ndi mafuta ambiri. Sakaniza mtedza wochepa wothira pa saladi kapena mbale kapena kumbali kapena ochepa ngati appetizer. Pewani pie, yomwe ili ndi shuga ndi mafuta.
6 - Cranberries
Cranberries ndi chokoma, koma tart. Iwo ndi gwero la mavitamini ndi fiber. Iwo ndi abwino kuwonjezera pa mbale zamasamba. Msuzi wa kiranberi amapanga chakumwa chokoma mukachiphatikiza ndi chinachake chokoma ngati mphesa kapena madzi apulo.
7 - Zipatso za Dessert
Zipatso zowonongeka zimapita bwino ndi tchizi ndi tinthu tating'onoting'ono tomwe timayambira. Zipatso zatsopano zimapangitsanso mchere wabwino, kapena mumatha kukwera mapeyala komanso amasangalala ndi mapeyala kapena maapulo ophika.
8 - Madzi
Thupi lanu liyenera kukhala hydrated, makamaka ngati mumadya pang'ono mchere wamchere kapena mumakonda zakumwa zazikulu zambiri. Imwani madzi patsiku ndipo mukafika kunyumba.
9 - Mkate Wonse Wambewu
Chakudya chonse cha tirigu ndizowonjezera bwino kuposa china chilichonse chopangidwa ndi ufa wofiira woyera. Sankhani mkate wa tirigu ndi chakudya chamadzulo pokhapokha ngati pali kotheka kwambiri.
10 - Cruciferous Masamba
Kale, ku Brussels, broccoli, ndi kolifulawa zonse zimakhala zochepa kwambiri, zopatsa thanzi, ndipo zimadya kwambiri. Lembani mbale yanu ndi iliyonse yamagetsi ngati muli ndi mwayi.
11 - Zipatso (ndi Yogurt)
Froberries, blueberries, raspberries, ndi mabulosi akuda ndi okoma komanso amathandiza. Zakudya zopangidwa ndi yogurt ndi zipatso ndi kukonkha mtedza wodulidwa zimapanga chakudya chopatsa thanzi chokoma ndi chokoma.
Chitsime:
Bungwe lofufuza zaulimi, Dipatimenti ya Ulimi ya United States ya National Nutrient Database ya Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/search.