Lingaliro la zakudya za mtundu ndi David Heber. Mu bukhu "Kodi zakudya zanu ndi za mtundu wanji?", Amagawaniza chakudya kukhala magulu a mitundu:
- Zofiira (tomato, mavwende, mphesa zofiira). Olemera mu lycopene, kuchepetsa chiopsezo cha khansa.
- Zofiira zofiira (mphesa, vinyo wofiira, blueberries, strawberries, eggplant, maapulo ofiira). Mukhale ndi anthocyanins, chitetezeni ntchito ya mtima.
- Zakudya za Orange (kaloti, mango, maungu, mbatata). Ndi olemera mu A ndi B-carotene. Kupititsa patsogolo kugwirizana kwa ma selo, masomphenya, kupewa zochitika za khansa.
- Zamagetsi a chikasu (ma malalanje, malalanje, papaya, nectarines). Zili ndi vitamini C. Zimateteza maselo a thupi, zimathandiza kuchepetsa thupi, kuwonjezera kuyamwa kwa chitsulo.
- Zogulitsa zobiriwira zakuda (sipinachi, masamba osiyanasiyana, chimanga, nandolo zobiriwira, avocado). Olemera mu lutein. Limbikitsani thanzi la maso ndi kuchepetsa chiopsezo cha nthendayi.
- Zakudya zamtundu (tsamba kabichi, broccoli, kabichi woyera ndi ziphuphu za Brussels). Gwiritsani ntchito majeremusi a chiwindi omwe amapanga zinthu zomwe zingathe kusokoneza maselo a kansa.
- Zoyera ndi zobiriwira mankhwala (anyezi, adyo, celery, vinyo woyera). Olemera
flavonoids, chitetezeni selo nembanemba.
Tsiku lililonse, zakudya zimatha kukhala ndi mtundu wina, kukonza tsiku la chikasu, lalanje kapena tsiku lobiriwira.
Patsikuli, David Heber akulangizitsa zakudya zokwanira 7 za zipatso ndi ndiwo zamasamba. Katumiki mmodzi ndi chikho chimodzi cha masamba obiriwira kapena theka la chikho cha zipatso kapena ndiwo zamasamba. Ndi zomwe amaloledwa kuphatikiza?
Inde "ndi" Ayi "zakudya zamitundu
- Eya: soya, nkhuku, nsomba, mafuta a mkaka wochepa, mazira azungu, zipatso, ndiwo zamasamba, maolivi, maolivi, mtedza, nyemba.
- Ayi: Nyama ya mafuta, mazira a mazira, batala, margarine, maswiti, mafuta odzola.