M'mamasamba, mavitamini ambiri, zowonjezera komanso zowonjezera zamoyo zomwe zimathandizira kumenyana ndi matenda, monga matenda a shuga, kuchepetsa kukula kwa shuga; ndi maselo a khansa - chifukwa ali ndi zinthu zotchedwa anticarcinogenic substances; ndi kunenepa kwambiri - kuthandiza kuthana ndi mafuta. Mu ndiwo zamasamba, zowonjezera zowonjezera zambiri, pamene ena ali olemera mthupi komanso mavitamini ochepa.
Mankhwala othandiza kwambiri olemera ndi omwe amathandiza kuchepetsa mafuta, amakhala osauka mu kapangidwe kawo, shuga ndi otsika kwambiri. Zakudya, pofuna kuchepetsa kulemera, masamba ndi ofunika:
- ndi zotsatira zolimbitsa thupi;
- ndi olemera okhudzana ndi antioxidants;
- ndi zinthu zomwe zimayambitsa kagayidwe ka maselo m'maselo;
- ndi zowonjezera zamtundu.
Zofunikira izi zimakwaniritsidwa ndi zipatso zambiri (cranberries, raspberries, blueberries, currants), maapulo ndi dzungu.
10 zamasamba zothandiza kwambiri
Kugawira masamba ndi kupezeka kwa zinthu zothandiza, mukhoza kuwongolera pazotsatira izi:
- Pofufuza momwe masamba ndi othandizira kwambiri, akatswiri adabwera kumapeto kuti zowononga kwambiri zimakhala ndi mbewu zovuta, ndipo malo oyamba amakhala ndi sipinachi . Lili ndi mndandanda wodabwitsa wa mavitamini (A, C, D, P, PP, E, K, oimira anthu ambiri a gulu B), kotero zimapangitsa kuti chitetezo chitetezeke. Sipinachi imakhala ndi mapuloteni ofunika ndi amino acid omwe amathandiza kusintha njira zamagetsi m'thupi. Pali sipinachi ndi zinthu zomwe zimasamalira khungu, kuteteza ukalamba.
- Udindo wachiwiri umakhala ndi kaloti . Ndi olemera mu carotene - zachilengedwe zowononga antioxidant, zomwe zimayeretsa thupi lathu la zinthu zoopsa kwambiri. Kaloti ndi malo osungiramo mavitamini ndi minerals inclusions, kusamalira thanzi la maso, kumenyana ndi kuchepa kwa magazi komanso kuthandizira kwambiri mtima wamtima.
- Chachitatu ndi nthumwi ya kabichi - broccoli . Mbewu imeneyi imakhala ndi mavitamini ambiri, komanso imakhala ndi mankhwala ofunika kwambiri - sulforaphane, omwe amaletsa kukula kwa maselo a kansa ndipo ndi wotsutsa kagajeni.
- Nyamayi - ili ndi vitamini C wambiri , yofunikira kulimbikitsa makoma a selo lirilonse ndi kutsika kwa khoma, ndipo imakhala ndi zinthu zambiri zopindulitsa.
- Mukutsutsana, ndi masamba ati omwe ali othandiza kwambiri pa zamoyo, sangathe kukumbukira mabakiteriya - tizilombo ndi adyo . Iwo ali ndi mphamvu yowononga antibacterial, kuteteza thupi ku matenda. Madzi a adyo amathandiza pantchito ya mtima, anyezi amagwiritsidwa ntchito powasamalira tsitsi.
- Zomera za Brussels - masamba ochepa, omwe amabisala mchere wambiri, zomwe ndizofunikira kuti ntchito ya mitsempha ikhale yabwino, ndiko kuti, imathandiza ubongo ndikuchotseratu kusokonezeka.
- Dzungu - ili ndi anti-inflammatory substances ndi minerals ambiri.
- Thupi lathu limafuna folic acid, yomwe ndi yofunika kwambiri pokonza ntchito ya mitsempha - ili wolemera mu tsabola ya Chibulgaria .
- Mankhwalawa amakhala ndi nasunin ndi zinthu zina zomwe zili zofunika kwa maselo a ubongo.
- Mbatata, kapena mbatata, imakhala ndi mavitamini ovuta komanso zovuta. Lili ndi zitsulo zochuluka zowonjezera maselo ofiira ofiira kuti azitengera mpweya ku ziwalo ndi ziphuphu.