Mayi aliyense amadziwa za phindu la mavitamini a mkaka wowawasa, zipatso ndi masamba. Pakalipano, mndandanda wa anawo ukhoza kukhala wosiyana osati wotchuka kwambiri, koma osagulitsa zinthu zochepa.
Peking kabichi ndi broccoli, ndithudi, ndi zabwino, koma Brussels sizodzichepetsa kwa iwo mu zakudya zamtundu. Muzitsamba zochepa za masamba, muli masamba ambiri a folic acid, calcium, mavitamini A, C ndi K. "Green" steam casseroles, kabichi ndi ma smoothies atsopano mu zakudya zidzakuthandizani kukhala maso komanso kulimbitsa chitetezo cha mwanayo.
Ufa wa kokonati ndi wofunika kwambiri kuposa ufa wa tirigu: ndizochepa pokhapokha zowonjezera, koma zimakhala zowonjezera kwambiri chifukwa cha mapuloteni ambiri a masamba ndi zakudya zamagetsi. Alibe cholesterol komanso gluten. Mphamvu kuchokera ku kokonati yakupsa siyambitsa chifuwa, pokhala mankhwala abwino kwambiri popanga zikondamoyo za ana, zikondamoyo, zikate ndi zakudya zina.
Mchele wakuda ndi chofunikira kwambiri pa menyu a mwana wamng'ono amene amapezeka ndi matenda. Msuzi wa mtundu wosangalatsa wa anthracite ndi malo osungirako zinthu zofunika kwambiri, amino acid ndi anthocyanins. Zakudya za mpunga wakuda zimawonetsedwa pa kuchepa kwa magazi, mitsempha, kutopa kwambiri ndi VSD.