Yambitsani zamasamba pazakudya zanu

Pali masamba angapo padziko lapansi koma ndikambirana zingapo zomwe zingapezeke kulikonse padziko lapansi. Chofunika apa ndikuwonetsetsa kuti mukuwonjezera masamba pazakudya zanu. Ayenera kukhala aiwisi komanso atsopano kuti apulumutse ma enzymes, mavitamini, mchere ndi zina zambiri. Saladi ndi imodzi mwa njira zabwino kwambiri zochitira izi. Phunzirani kupanga zovala zanu za saladi ndikupewa zamalonda zomwe zili ndi zowonjezera komanso zosungirako zodzaza ndi mchere etc. Phatikizani muzakudya zanu masamba ndi zipatso kutengera zomwe zili muzakudya, mamineral, mavitamini, ndi ma minerals omwe thupi lanu limafunikira kuti chitetezo chanu chitetezeke komanso kupatsa maselo anu zomwe amafunikira kuti azigwira bwino ntchito.

 

Pogona

Ndi masamba amasamba okhala ndi kukoma ngati shuga, mtundu wake wofiirira-wofiira umachokera ku beta-cyanin. Ili ndi babu ngati muzu ndi masamba obiriwira obiriwira. Mizu ya beet ndi yokoma komanso yokoma, kaya yophika kapena yaiwisi. Iwo akhoza kusakaniza ndi mbale iliyonse; (ugba, pakati pa Ibos zidzakhala zabwino kwambiri ndi muzu wophika wa beet wowonjezeredwa). Monga zakudya zonse zophikidwa beet zimataya zakudya zake, zingakhale bwino kuganizira za kuphika, beets.

Chofunika kwambiri ndi kuphatikiza muzu ndi masamba. Masamba otchedwa beet greens, akadyedwa yaiwisi, amakhala ndi mavitamini A, B, ndi C. Kashiamu wabwino kwa iwo amene samamwa mkaka kapena yoghuti. Muli chitsulo, potaziyamu, foliate ndi magnesium. Zamasamba zili ndi mulingo wabwino wa magnesium ndi potaziyamu kuti achepetse kuthamanga kwa magazi.

Kwa anthu omwe alibe chithandizo chabwino chamankhwala cha matenda, zakudya zabwino sizingasokonezedwe.  Beets amalimbana ndi khansa, makamaka khansa ya m'matumbo ndi m'mapapo. Masamba a beet ndi abwino kwa khansa ya m'mapapo ndipo amathandizira kupewa kulakalaka kwa osuta, (foliate mu beet muli foliate ya m'mapapo). Ndikoyenera kudya beets zosaphika ndi timadziti ta karoti, saladi ndi mbale zosiyanasiyana. Kumbukirani kuti ndi bwino kuphika izo mosiyana ngati simukufuna kuti mtundu wake uphimbe zinthu zina mu mbale.  Komanso mukadya mizu ya beet mtundu wa mkodzo wanu ukhoza kuwoneka wofiyira komanso chimbudzi chanu kapena ndowe mukamagwiritsa ntchito chimbudzi, musachite mantha.

 

Burokoli

Masamba awa ndi a banja la cruciferous plant lomwe limaphatikizapo kabichi, kolifulawa, ndipo zonsezi zimathandiza kulimbana ndi khansa. Masamba obiriwira obiriwira awa ndi apadera kwambiri. Imakhala ndi fungo la sulfuric ikakula ndikuphikidwa. Ziphuphu za broccoli zimakhala zopatsa thanzi, ndipo zimatha kudyedwa zamasamba, kudyedwa zosaphika, kuwonjezeredwa ku saladi, kutenthedwa kapena kuphikidwa pang'ono. Zamasambazi ndi zabwino kwa ng'ala ya diso, ndi khansa ya m'matumbo ngati idya nthawi zonse. Ndi yabwino ngati masamba ochepetsa thupi, otsika ma calorie komanso fiber yambiri yomwe imathandiza kwambiri pakuyeretsa m'mimba. Itha kuwonjezeredwa ku mitundu yonse ya saladi, kuphatikiza ugba (saladi yamafuta amafuta ku Nigeria) ndipo imatha kudyedwa yaiwisi ngati chokhwasula-khwasula. Limani dimba lanu la ndiwo zamasamba ndipo simudzanong'oneza bondo phindu la thanzi lanu. Lili ndi zakudya zopatsa thanzi zotsatirazi:

1. Vitamini A mu mawonekedwe a beta-carotene (ya chitetezo chamthupi), Vitamini C.
2. Lili ndi ma antioxidants owongolera ma cell, metabolism, chitetezo chamthupi chikugwira ntchito.
3. Ndi anti-cataract agent.
4. Fiber yake ndi yabwino kuchepetsa thupi, matenda a shuga ndi matenda oopsa.
5. Muli calcium yofanana ndi mkaka.
6. Lili ndi potaziyamu mchere wothandiza pamavuto amtima.

 

Kabichi

Pali mitundu iwiri ya kabichi, yobiriwira ndi yofiira. Ali ndi zinthu zoteteza mtima monga lutein, beta-carotene ndi ma antioxidants ena, ndipo kabichi wofiira amakhala ndi beta-carotene yambiri. Ndiwothandiza pakuwongolera kutupa komanso kuuma kwa mitsempha, chifukwa chake zimathandizira kupewa matenda amtima. Ali ndi mavitamini C ndi K ochuluka. Mungaganizire kuwathira madzi ndi kaloti kapena kutenthetsa. Anthu ena amadandaula za gasi akamadya, muzochitika zotere amadya moyenera. Zimanenedwa kuti ndizothandiza pazilonda zam'mimba.

 

Kaloti                                                                                                                                               Karoti ndi masamba abwino amtundu walalanje, omwe amakula m'madera ambiri padziko lapansi. Ali ndi maubwino ambiri omwe akuphatikizapo, kupewa ndi kuchiza khansa, kuwona bwino kwa maso, kumakhala ndi anti-oxidants, chisamaliro cha khungu, zothandizira pakumwa madzi, zili ndi mavitamini, mchere ndi fiber, zimathandizira kuchepetsa cholesterol komanso zothandiza popewa matenda amtima. Karoti imakhala ndi beta-carotene yambiri yomwe imasandulika kukhala vitamini A m'thupi la munthu. Vitamini A, yodzaza mu karoti imathandiza kupewa khungu la usiku. Ndi anti-oxidant imathandizira kulimbana ndi khansa polimbana ndi ma free radicals omwe amathandizira ku matendawa. Karoti ndi gwero labwino la niacin, vitamini B1, 2, 6 ndi C, manganese ndi potaziyamu. Iwo ali otsika mu zopatsa mphamvu ndi abwino kwa onenepa.

Karoti akhoza kudyedwa, kutenthedwa kapena kudyedwa yosaphika. Lili ndi fiber yambiri yomwe ili yabwino kwa colon. Kutentha kapena kutsekemera karoti kumatulutsa beta-carotene yambiri poyerekeza ndi kudya yaiwisi. Ndikofunikira pokonzekera madzi osakaniza pochiza matenda osiyanasiyana.

 

Selari

Ndi masamba omwe ali abwino kwambiri pa thanzi la munthu ndipo ali ndi sodium yambiri, potaziyamu, calcium, magnesium, sulfure komanso gwero labwino la mavitamini A, B, C ndi E. Zimathandiza kuthetsa carbon dioxide m'thupi. Zokhudza thupi lathu zimafuna mchere wa organic kuchokera ku masamba osaphika, masamba ndi zipatso.  Zimathandizira kuti magazi athu ndi ma lymphatic azikhala osawoneka bwino kuti azitha kuyenda bwino. Zamasamba zilizonse zophikidwa zimatembenuza sodium yabwino kukhala sodium yoyipa yoyipa. Idyani zatsopano nthawi zonse.

 

Mkhaka

Nkhaka mwina ndiye diuretic yabwino kwambiri yachilengedwe ndipo imathandizira kulimbikitsa kukodza. izi Chomera chodabwitsa chimathandizira kukula kwa tsitsi, chifukwa chimakhala ndi sulfure ndi silicon yambiri. Zimapindulitsa kwambiri zikadyedwa ndi chimodzi mwa izi, karoti, tsabola wobiriwira, letesi ndi sipinachi. Imathandiza pamavuto a kuthamanga kwa magazi, imakhala ndi potaziyamu pafupifupi 40%. Zimapindulitsanso mu matenda a rheumatic pamene zimasakanizidwa ndi beet, chifukwa zimawonjezera njira yochotsera uric acid m'thupi. Lili ndi mavitamini B, C, K ndi phosphorous, magnesium.

 

Adyo

Garlic ndi anyezi ndi masamba omwe amapereka ma antioxidants abwino, okhala ndi Sulfur ndi flavonoids omwe amathandiza kulimbana ndi matenda. Amadyedwa bwino ndi masamba ndipo amathandiza kupewa kukula kwa prostate, (BPH). Garlic ili ndi zina mwazabwino zomwe zimaphatikizapo:

1. Zothandiza pakuwongolera matenda a hypertension
2. Zothandiza pakuwongolera matenda amtima.
3. Zothandiza kwambiri pankhani za prostate, cholesterol ndikuwonjezera chitetezo chamthupi.
4. Zimathandizira kuti ubongo uzigwira ntchito bwino ndikuletsa kuyambika kwa matenda monga dementia etc.
5. Ali ndi ma antioxidants ndipo amathandizira kuchotsa poizoni m'thupi la zitsulo zolemera zowopsa.
6. Ndi anti, fungal, bacteria komanso ma virus
7. Ndikwabwino kwa ziwengo ngati mulibe matupi a Sulphur.
8. Zabwino kwa mavuto a mano pamene madziwo agwiritsidwa ntchito pa dzino lopweteka.
9. Ndibwino kwa mafupa ndi, khansa ya m'mapapo ndi matenda ena a khansa.

Garlic ayenera kumwedwa yaiwisi kapena ndi masamba kapena saladi pafupipafupi kapena tsiku lililonse kuti apindule.

 

ginger wodula bwino

Ndi chomera chimodzi chofunikira kwambiri ngati adyo kuti akhale ndi thanzi labwino. Ginger ali ndi maubwino angapo ndipo amatha kudyedwa m'njira zingapo. Ubwino wake ndi:

1. Imathandiza kuthetsa mikhalidwe ya acidic m'thupi.
2. Zimathandiza kupewa mpweya wa m'mimba.
3. Imathandiza chimbudzi cha mapuloteni ndi mafuta.
4. Zimathandiza kuchiza zoyenda ndi matenda am'mawa.
5. Zimathandiza kuti magazi asatseke.
6. Zimathandizira kuchepetsa cholesterol ndikutsitsimutsa minofu.
7. Zimathandiza kuchepetsa kutentha thupi ndi kuzizira.
8. Zimathandizira kuchepetsa ndikuwongolera kutupa ndi matenda a nyamakazi.

 

Okra

Zamasamba zobiriwira nthawi zina zofiirira kapena zofiira ndizofala kwambiri kumadera otentha. Lili ndi potaziyamu, calcium, magnesium, zinc. Komanso ili ndi mavitamini A, B6 ndi C, kupatsidwa folic acid, antioxidants ndi fiber. Ili ndi zotsatirazi ndipo imadyedwa bwino pafupifupi yaiwisi ndikupewa kuphika:

1. Amathandizira kumanga cholesterol ndi poizoni kuchokera m'chiwindi kuti achotse.
2. Ndi otsika kalori
3. Imathandiza kuthana ndi kudzimbidwa, chifukwa ulusi wake ndi mawonekedwe a mucilaginous zimapangitsa chopondapo kukhala chofewa komanso chosavuta kutulutsa.
4. Zimapanga malo abwino kuti mabakiteriya abwino a m'matumbo azitha kuchita bwino.
5. Imathandizira kufalikira kwa bakiteriya pakupanga vitamini B.
6. Zimathandizira pakuwongolera matenda a shuga, idyani pafupipafupi ngati muli ndi matenda ashuga; kupatula ngati muli pa metformin, mankhwala a shuga.
7. Zimathandiza kuchepetsa kuthamanga kwa magazi chifukwa cha magnesium ndi potaziyamu.
8. Ndi yabwino kwa thanzi la maso chifukwa cha beta-carotene yomwe ili nayo.
9. Zimathandizira pamavuto amtima komanso cholesterol.

 

Anyezi

Ichi ndi chimodzi mwa zomera zovuta mu chilengedwe monga adyo. Anyezi ali ndi zinthu zosiyanasiyana zochititsa chidwi zomwe zina zimawonjezera zotsatira zake. Izi zikuphatikizapo: stimulant, expectorant, anti-rheumatic, diuretic, anti-scorbutic, re-solvent. Izi zimapangitsa kukhala njira yabwino yothetsera kudzimbidwa, zilonda, gasi, whitlows, etc.  Ndizotetezeka kwambiri ndipo sizingadzetse kuwonjezereka. Chokhacho chokhacho chimakhala ngati anthu omwe sakugwirizana ndi sulfure omwe angakhale ovulaza kwambiri kwa anthu omwe ali ndi vuto la chiwindi, adyo amatha kukhala ndi zotsatira zofanana, choncho zimakhala zofunikira kuti mudziwe ngati munthu sakugwirizana ndi sulfure.

 

Parsley

Chomera ichi chomwe chimawoneka ngati masamba a karoti chimatengedwa ngati zitsamba ndipo chimasonyeza chifukwa cha mphamvu zake zambiri, koma zopindulitsa kwambiri ngati zitatengedwa muyeso yoyenera.  Ola imodzi yamadzi imatengedwa yokha.  Langizo labwino kwambiri ndikuti musamamwe madzi okha. Zotsatira zabwino sakanizani ndi karoti kapena madzi aliwonse amasamba. Ndi bwino ngati amadya mu saladi kusakaniza.

Parsley yaiwisi imathandizira kagayidwe ka oxygen ndi ziwalo zina zofunika kuphatikiza ma adrenal glands. Zimathandizira kukhazikika kwa mitsempha yamagazi ndi ma capillaries, ngakhale matenda am'mapapo. Tiyi ya Parsley kuchokera ku masamba aiwisi, imapanga tiyi wobiriwira (ikani gulu la parsley yaiwisi m'madzi otentha ndikuphimba, kuti madziwo asinthe).  Imwani kwa chikhodzodzo, matenda a impso ndi impso. Komanso parsley ndi yabwino kuti ikhale yathanzi, yopanda majeremusi mumkodzo, polimbikitsa kukodza bwino komwe sikulola malo okhala ndi matenda.

Parsley ophatikizana ndi madzi a karoti, kapena nkhaka ndiwothandiza polimbikitsa nkhani za msambo. Ndi chithandizo chofunikira pazovuta zonse za msambo, makamaka ngati zimagwiritsidwa ntchito nthawi zonse. Parsley ndi yabwino kwa matenda a maso. Nthawi zonse imwani madzi a parsley pamodzi ndi timadziti tina, makamaka, madzi a karoti ndi/kapena udzu winawake. Kusakaniza kumeneku kumathandiza pamavuto a maso, mitsempha ya optic, ng'ala, cornea, zilonda zam'mimba, conjunctivitis ndi zina zambiri za maso.

Parsley imakuthandizani kukhala ndi kukodza bwino (diuretic) komwe kumathandizira kuyeretsa magazi ndikuchotsa zinthu zapoizoni.

Ndi chakudya chabwino kwambiri cha genitor-mkodzo thirakiti komanso chothandiza pankhani za impso, chikhodzodzo, nephritis, albuminuria ndi zina. Kudya pafupipafupi kumakuthandizani kuti mukhale ndi njala komanso kagayidwe kabwino. Ndiwothandizanso pamavuto am'mimba, koma uyenera kudyedwa pang'onopang'ono ukamwedwa pawokha chifukwa ndi wamphamvu kwambiri. Chodabwitsa kwambiri munthu akamamwa nthawi zonse amakhala ndi kuthamanga kwa magazi komanso kutsika kwa mtima.  Tiyi ya Parsley, makamaka yobiriwira yobiriwira yomwe yangotulutsidwa kumene mu tiyi wobiriwira imathandizira kusungunula miyala ya impso. Ngati mukumva fungo loyipa, idyani parsley, ndi mpweya wabwino. Potaziyamu mu parsley amathandiza kuchepetsa BP.

Ndi zolimbikitsa kudya parsley ndi saladi, ndi masamba masamba ndi timadziti tsiku lililonse.  Ngakhale zili ndi potaziyamu, zimakhala ndi histidine ndi amino acid zomwe zimalepheretsa komanso kuwononga chotupa m'thupi la munthu makamaka m'matumbo.  Lilinso ndi apiole, mafuta ofunikira omwe amathandiza kulimbikitsa impso. Folic acid mu parsley amathandizira pamavuto amtima. Zimakhala bwino kwambiri pamene mkazi wabala mwana wake; chifukwa zimathandiza kulimbikitsa kupanga mkaka wa m'mawere ndi chiberekero toning.  Komabe, amayi apakati ayenera kupewa parsley pamlingo waukulu watsiku ndi tsiku chifukwa angayambitse kukomoka.

Njira yabwino yodyera parsley ndi yatsopano, kutafuna, ndikugwiritsa ntchito mu saladi ndi timadziti. Osaphika, amawononga zakudya zonse. Ndi therere lamphamvu koma losakhwima.

 

 radish

Zimabwera mumitundu yosiyanasiyana, koma chofala kwambiri ndi chofiira. Onse masamba ndi muzu zimadyedwa ngati beet. Iwo ali antifungal ndi antibacterial katundu. Zosavuta kukula ngati beet komanso zotsika mtengo m'golosale kuposa beet. Lili ndi potaziyamu, sodium, riboflavin, vitamini B6, vitamini C, calcium, mkuwa, magnesium, manganese, folate ndi fiber.. Ndi bwino kudyedwa yaiwisi kapena kuwonjezeredwa ku saladi kuti mupindule kwambiri. Ndi yabwino kwa matenda a mkodzo omwe amakhudza kutupa ndi kutentha pamene mukukodza. Lili ndi lycopene yomwe imachepetsa mwayi wokhala ndi khansa ya prostate. Zabwino kwa chiwindi, kudzimbidwa, milu ndi matenda a jaundice. Chitsime chabwino cha fiber ndikuthandizira kuyenda bwino kwamatumbo.

 

sipinachi

Pali mitundu yambiri ya sipinachi koma mtundu ku Nigeria West Africa umatchedwa wobiriwira kapena alefo, waterleaf ali pafupi ndi sipinachi ku North America. Sipinachi yomwe imabzalidwa ku North America (kuphatikiza USA, Canada ndi Mexico) ndi mtundu wa sipinachi womwe umayenera kutumizidwa kumayiko omwe akutukuka kumene.

Sipinachi ndi yofunika kwambiri m'matumbo onse, kuphatikizapo m'matumbo.  Sipinachi ndi masamba atatu pamasamba amodzi. Amagwiritsidwa ntchito ndi thupi ngati amadyedwa mwatsopano kapena ngati madzi monga oyeretsa, kumanganso ndi kusinthika kwa selo la thupi makamaka makoma a matumbo kapena maselo.  Ngati mukudya tsiku ndi tsiku sipadzakhala kufunikira kwa mankhwala otsekemera achilengedwe.

Sipinachi (madzi) ndi abwino kwa mkamwa ndi mano popewa matenda kapena kuchepa kwa vitamini C. Ziribe kanthu kuti muli ndi matenda amtundu wanji, kuchokera ku kuthamanga kwa magazi kapena kutsika kwa magazi kupita ku zotupa za m'mimba ndi mutu, kapu ya tsiku ndi tsiku ya karoti ndi sipinachi idzasintha zinthu pa masabata angapo a madzi opitirira ndi kusintha kwa zakudya.

Sipinachi yophika imapanga makhiristo a oxalic acid mu impso zomwe zimadzetsa ululu ndi zovuta za impso.  Izi zili choncho chifukwa sipinachi yophika imatembenuza ma organic acid kukhala ma atomu a oxalic acid.  Kuchulukana kwa zinthu zakuthupi zimenezi n’koopsa. Inorganic oxalic acid kuchokera ku sipinachi yophika, kuphatikiza ndi calcium kupanga chinthu cholumikizana chomwe chimatsogolera kukusowa kwa calcium ndipo kungayambitse kuwonongeka kwa mafupa.. Idyani sipinachi yaiwisi nthawi zonse, njira yabwino komanso yokhayo.  Sipinachi ili ndi ndipo ndi gwero labwino la sodium, calcium, potaziyamu, magnesium, sulfure, ayodini, chitsulo ndi phosphorous ndi mavitamini A, B, C ndi E, ngati atagwiritsidwa ntchito yaiwisi kapena madzi atsopano, akhoza kusakanikirana ndi karoti. .

 

Wheatgrass

Ndi pafupifupi 70% ya chlorophyll ndipo imachokera ku kuphuka kwa mbewu za tirigu. Mbeu yatirigu imamera imapanga udzu wa tirigu, umene ukaunikizidwa kapena kutafuna umatulutsa madzi ake. Izi zimatchedwa madzi a udzu wa tirigu wodzaza ndi chlorophyll. Wheatgrass ali ndi zambiri zomwe zingathandize kuti mukhale ndi thanzi labwino ndipo ndi izi: -

(a) Amasungunula chotupa makamaka mkati mwa matumbo.

(b) Imathandiza kuchepetsa kuthamanga kwa magazi.

(c) Imathandiza kulimbana ndi matenda.

(d) Amatsuka ndi kuthira oxygen m’magazi a munthu.

(e) Zimathandiza kupirira komanso kubwezeretsa chonde.

(f) Imapangitsa khungu kukhala labwino komanso kukula kwa tsitsi.

(g) Imabwezeretsa ndikuthandizira kusunga alkalinity m'magazi.

(h) Amachotsa poizoni m'chiwindi ndi m'magazi.

(i) Ndibwino kuti pakhungu pakhale kuyabwa komanso kutembenuza imvi kukhala mtundu wachilengedwe.

(j) Lili ndi chlorophyll yomwe ndi madzi achilengedwe othana ndi mabakiteriya.

(k) Lili ndi okosijeni wamadzimadzi, wowononga maselo a khansa.

(l) Zabwino zochiza zilonda zam'mimba, kudzimbidwa ndi zilonda zam'mimba.

(m) Imapewa kuwola komanso kumangitsa mkamwa.

(n) Imasokoneza zinthu zapoizoni m'thupi monga mercury, nikotini.

 

Zamasamba zina zofunika kuziphatikiza m'zakudya zanu ndi kale, letesi, tomato, tsabola wa belu, tsamba lowawa, telferia, mphukira zambewu ndi zina zambiri. Zonsezi zimakhala ndi ma antioxidants, mchere, mavitamini ndi kufufuza zinthu zofunika kuti mukhale ndi thanzi labwino komanso chitetezo chamthupi cholimba.