Mutha kusankha zakudya zopangidwa ndi zakudya zopatsa thanzi.Zakudya zopatsa thanzi zimakhala zochepa shuga, sodium, starch, ndi mafuta oyipa.Zili ndi mavitamini ndi mchere komanso zopatsa mphamvu zochepa.Thupi lanu limafunikiramavitamini ndi mchere, wotchedwa micronutrients.Akhoza kukutetezani ku matenda aakulu.Ndi njira yoyenera yopezera ma micronutrients awa kuchokera ku chakudya kuti thupi lanu lizitenga bwino.
Momwe mungakulitsire thanzi
Ndizovuta kupeza zonsevitamini ndi mcherethupi lanu likusowa.Anthu aku America amakonda kudya zakudya zomwe zili ndi ma calories ochulukirapo komanso ma micronutrients ochepa.Zakudya zimenezi nthawi zambiri zimakhala ndi shuga, mchere komanso mafuta ambiri.Izi ndizosavuta kuti muchepetse thupi.Zidzawonjezera mwayi wanu wopeza zovuta zaumoyo, monga matenda amtima komanso matenda amtundu wa 2.
Malinga ndi dipatimenti ya zaulimi ku US (USDA), akuluakulu aku America sangalandire zakudya zomanga thupi zotsatirazi.
| Zopatsa thanzi | Magwero a chakudya |
| Kashiamu | Mkaka wopanda mafuta komanso wopanda mafuta ochepa, zolowa m'malo zamkaka, broccoli, masamba akuda, masamba obiriwira, ndi sardines |
| Potaziyamu | Nthochi, cantaloupe, zoumba, mtedza, nsomba, sipinachi ndi masamba ena akuda |
| CHIKWANGWANI | Mbeu (nyemba zouma ndi nandolo), zakudya zambewu zonse ndi chinangwa, mbewu, maapulo, sitiroberi, kaloti, raspberries, zipatso ndi ndiwo zamasamba zokongola. |
| Magnesium | Sipinachi, nyemba zakuda, nandolo, ndi amondi |
| Vitamini A | Mazira, mkaka, kaloti, mbatata, ndi cantaloupe |
| Vitamini C | Malalanje, sitiroberi, tomato, kiwi, broccoli, tsabola wofiira ndi wobiriwira |
| Vitamini E | Mapeyala, mtedza, mbewu, zakudya zambewu zonse, sipinachi ndi masamba ena akuda |
Mafunso oti mufunse dokotala wanu
- Kodi ndisinthe bwanji kadyedwe kanga kuti ndiphatikizepo zakudya izi?
- Kodi ndingadziwe bwanji kuti ndili ndi ma micronutrients okwanira?
- Ndikhoza kumwa zowonjezera kapenamultivitaminskuonjezera zakudya zanga?