Saladi Zathanzi: Mavitamini a Kugwa

Masaladi a zipatso ndi masamba atsopano ndi abwino. Mitundu ina yomwe ili ndi mavitamini ndi mchere wambiri imakhala munyengo ya autumn. Kuti musunge mawonekedwe abwino a cell ndipo motero zakudya za letesi momwe mungathere, muyenera kutsuka letesi m'madzi ozizira, oyimirira ndikusiya m'madzi kwa mphindi zingapo. Chotsatira chake, khungu labwino la masamba silinawonongeke ndipo dothi likhoza kumira pansi. Mukatsuka, dulani masambawo kukhala zidutswa zoluma. Zotsatira zake, amakhala ndi malo ochepa odulidwa ndipo amasunga zosakaniza zathanzi.

Zipatso ndi ndiwo zamasamba: mavitamini kugwa

M'dzinja mungagwiritse ntchito zipatso ndi ndiwo zamasamba zatsopano pa saladi:

• Sipinachi imakhala ndi potaziyamu ndi calcium yambiri. Zabwino kwa minofu ndi minyewa yathu.
• Kuwonjezera mavitamini, kohlrabi amapereka magnesium ndi selenium.
• Mapeyala ali ndi ma folic acid ambiri.
• Mirabelle plums amapereka phosphorous ndi zinki zambiri. Zofunikira kwa mafupa ndi mano, zinki zimalepheretsanso kutupa.
• Kabichi wofiira ali ndi fiber yambiri komanso vitamini K, yomwe ndi yofunika kuti magazi athu atseke.
• Letesi wa Endive ali ndi vitamini C wambiri komanso zinthu zowawa zomwe zimalimbikitsa ndulu yathu.
• Sweetcorn imakhala ndi ma calories ambiri koma imakhala ndi beta-carotene.
• Selari ili ndi vitamini E yambiri, yomwe imateteza maselo athu ku ma radicals aulere.