Ndikofunika kugwiritsa ntchito zakudya zopatsa mphamvu, zomwe zili ndi zakudya zochepa. Pofuna kufufuza, perekani mndandanda wa zakudya zomwe zimapangitsa kuti mukhale wolemera.
Zamagetsi:
- Apricots. Anthu ambiri sakudziwa kuti zipatso zabwinozi ndi zakudya komanso zotsika kwambiri. Mu chipatso chimodzi muli ma calories 17 okha. Kuonjezera apo, mapangidwe a apricot akuphatikizapo beta-carotene, yomwe ndi yofunikira kuti masomphenya abwino, komanso vitamini A. Musadye mwatsopano komanso zipatso zouma.
- Maapulo . Pafupifupi zakudya zonse zimaloledwa, monga mu 100 g pali 45 calories zokha. Monga gawo la chipatso pali kuchuluka kwa zakudya ndi mavitamini, kotero maapulo ali oyenerera kuphatikizidwa mu chiwerengero cha mankhwala othandiza kwambiri kuti awonongeke.
- Nkhuku mazira. Ayenera kukhala ali mu zakudya zanu, chifukwa ali ndi zakudya zambiri.
- Katsitsumzukwa. Zing'onozing'ono 4 zokha. pali ma calories 53. Kuphika bwino kwa banja. Katsitsumzukwa kumagwirizanitsidwa bwino ndi zinthu zina ndipo zingakhale mbali yaikulu ya mbale ndi gawo la saladi. Ali ndi mavitamini ambiri, komanso othandizira komanso oyenera thupi la folic acid. Zakudya zoterezi zimakhala zofunikira kuti thupi la munthu likhale lofunika.
- Salimoni. Nsomba ziyenera kudyedwa makamaka, ndipo nsomba ikadali nkhokwe yosungiramo mankhwala. Lili ndi vitamini D ndi omega-3 fatty acids, zomwe zimakhudza khungu ndi mtima.
- Nyemba. Ndizoyimira bwino kwambiri chakudya chamagazi. Mtundu uwu wa nyemba ndi antibacterial yabwino komanso wothandizira tizilombo. Chochititsa chidwi, zinthu zothandiza zimasungidwa mu mtundu uliwonse wa mankhwalawa, mwachitsanzo, zouma kapena zamzitini.
- Kuchotsa . Lili ndi mafuta ndi zakudya zambiri zothandiza. Ngakhale lili ndi ma makilogalamu ambiri, avocado amatherapo izi ndi zomwe zili folic acid, fiber ndi mavitamini.