Chakudya chabwino chachisanu chiyenera kukhala ndi zakudya ndi mavitamini, zomwe zingapezeke mosavuta kuchokera ku zipatso ndi masamba. Koma ngati mwadzipereka kuti mudziwe kuti ndibwino kuti mukhale m'nyengo yachisanu masamba kapena zowonjezereka kwambiri, ndiye kuti sizingatheke kukumbukira nthawi yozizira "masewera" omwe nthawi zambiri amaiwalika. Posankha mphatso za chirengedwe, tsatirani mfundo yakuti zipatso ndi ndiwo zamasamba ziyenera kukhala ndi mtundu wowala kwambiri. Izi zidzatsimikiziranso kuti ali ndi mavitamini ochuluka, zakudya zowonjezera ndipo zimakhala ndi phindu la chitetezo chanu komanso chimbudzi.
Dzungu
Odwala amadyetsa kwambiri dzungu. Lili ndi mavitamini amphamvu, mapiritsi ndi zakudya zina zofunika kwambiri. Yophika molingana ndi njira iliyonse, dzungu limateteza carotene, folic acid ndi potaziyamu. Kuwonjezera pa zokoma zokoma, dzungu lidzathandiza thupi kudziteteza lokha ku matenda a shuga ndi matenda a mtima.
Zilonda Zofiira
Zakudya zabwino za nyengo yozizira ndi zipatso nthawi zambiri zimakhala ndi vitamini C, zomwe zimathandiza chitetezo cha mthupi kuteteza matenda opatsirana. Mankhwala a malalanje ndi amagazi akhoza kudyedwa chaka chonse, koma malalanje ofiira m'nyengo yozizira ndi abwino chifukwa cha mtundu wawo wa chikondwerero komanso mlingo woyenera wa fiber.
Artichokes
Zingakhale zowopsya, koma zotsekemera zimadzaza ndi zowonjezera zowonjezera zowonjezereka, folic acid ndi vitamini K. Zili zosavuta kukonzekera kuposa momwe mukuganizira. Manyowa amaphatikizidwa ku saladi kapena pasitala, msuzi amaphika nawo. Chinthu chokha choyenera kukumbukira pamene mukuphika pa chitofu, njira yabwino yochepetsera artichokes ndiyo yiritsani mu mpweya waukulu pamwamba pa kutentha kwakukulu.
Kiranberi
Pokhala chimodzi mwa zosakaniza zokoma kwambiri za sauces ndi zamchere, cranberries ndi chimodzi mwa zipatso zabwino kwambiri zachisanu. Choncho gwirani mphindi yomwe ili yatsopano komanso yopezeka. Kuphatikiza pa vitamini C wambiri, cranberries amathandiza kukhala ndi HDL (makina amphamvu a lipoproteins), akukweza mlingo wa "cholesterol" wabwino.
Persimmon
Mafuta a Orange, osati otsika mu kuwala kwa cranberries, sali ngati otchuka monga momwe akuyenera. Mwa iwo, pali zowonjezera kwambiri komanso zopangidwa ndi phenolic kusiyana ndi maapulo, mchere wambiri komanso malo ogulitsa antioxidants. Yemwe sakonda kugwiritsa ntchito persimmons mu mawonekedwe opangira, akhoza kuphika mbatata yosakaniza kwa mchere wosiyanasiyana.
Mutu kabichi
Kabichi ndi maluwa a Russian ndi European cuisine. Amagwiritsidwa ntchito muzitsulo zosiyanasiyana, soups ndi saladi. Kabichi ali ndi mphamvu yotsutsa yotupa thupi, lomwe ndi lofunika kwambiri m'nyengo yozizira. Kabichi wofiira ali ndi mchere wochuluka komanso mavitamini kuposa kabichi woyera, kotero ngati amagwiritsidwa ntchito mu saladi kapena maphikidwe ena onse, adzawonjezera chokondweretsa ku mbale zanu.
Leaf kabichi
Lili ndi mlingo wa calcium ndi beta-carotene, yomwe ili ndi mlingo wathanzi wa vitamini C ndi antioxidants amphamvu zimathandiza kumenyana ndi matenda. Konzekerani kuti mupeze zakudya zabwino monga ma saladi, mwachangu, mphodza kapena steamed.
Ruccola
Ngati mwatopa broccoli kapena kabichi, samverani masamba awa. Ku Russia, chomera ichi chokhala ndi paw kusindikiza masamba chimatchedwa mbozi. Ndi zonunkhira kwambiri komanso zokoma, zokwawa za ku Ulaya siziyimira tebulo lawo popanda zitsamba. Amakhala ndi calcium, iron ndi vitamini K. Amakhalanso abwino mu saladi, koma akatswiri amalimbikitsa kuti azimafuta masamba pang'ono mu mafuta, kotero kuti mafuta amathandiza kuti zakudya zamagetsi zizikhala bwino kwambiri.
Komvaty
Small, yes udal - kotero munganene za zipatso zazing'ono kwambiri za citrus. Kumquats ali ndi vitamini A ndi potassium, ali ndi mavitamini ambiri ndi vitamini C. Izi ndizo zomwe mumazifuna m'nyengo yozizira. Iwo akhoza kuwonjezera piquancy ku saladi ndipo ndibwino kuti alowe mmalo mwa madzi a lalanje mu njira iliyonse.
Kiwis
Chipatso chokonda kwambiri cha ana athu chili ndi vitamini C kuposa zipatso zambiri za citrus. Koma imathandizanso anthu akuluakulu, chifukwa kuwonjezera pa kuthandiza chitetezo cha mthupi pomenyana ndi matenda, kiwi imathandizanso kuti magazi azikhala oyenera.