Iwe unogona kusarudza kudya kwakagadzirwa nezvokudya-zvakapfuma.Zvokudya zvakapfuma zvine shuga shoma, sodium, starch, uye mafuta akaipa.Ane mavhitamini nemamineral uye mashoma macalorie.Muviri wako unodamavitamini nemaminerari, inozivikanwa se micronutrients.Vanogona kukuchengetedza kure nezvirwere zvisingaperi.Iyo inzira chaiyo yekutora aya mamicronutrients kubva muchikafu kuti muviri wako uzvitore zvakanaka.
Nzira yekuvandudza hutano
Zvakaoma kuwana zvesevitamini uye mineralsmuviri wako unoda.Vanhu vekuAmerica vanowanzodya chikafu chine macalorie akawandisa uye mashoma mamicronutrients.Zvokudya izvi kazhinji zvine shuga yakawandisa, munyu, uye mafuta.Izvi zviri nyore kuti uwedzere kufuta.Ichawedzera mukana wako wekuwana nyaya dzehutano, senge chirwere chemoyo uye Type 2 chirwere cheshuga.
Sekureva kweDhipatimendi rekurima reUS (USDA), vanhu vakuru vekuAmerica vanogona kusawana zvakakwana zvezvishoma zvinotevera.
| Nutrient | Nzvimbo dzekudya |
| Calcium | Mukaka usina mafuta uye wakaderera-mafuta, zvinotsiva mukaka, broccoli, rima, mashizha ane mashizha, uye sardines. |
| Potassium | Mabhanana, cantaloupe, mazambiringa akaomeswa, nzungu, hove, uye sipinachi nemamwe magirini akasviba |
| Fiber | Legumes (bhinzi dzakaomeswa nepizi), chikafu chezviyo uye bran, mhodzi, maapuro, sitirobheri, makarotsi, raspberries, nemichero ine mavara nemiriwo. |
| Magnesium | Sipinachi, bhinzi nhema, pizi, nemaamanda |
| Vitamin A | Mazai, mukaka, makarotsi, mbambaira, uye cantaloupe |
| Vitamin C | Oranges, sitirobheri, matomatisi, kiwi, broccoli, uye tsvuku uye girini bhero mhiripiri |
| Vitamin E | Avocado, nzungu, mhodzi, chikafu chezviyo, uye sipinachi uye mamwe mashizha ane rima. |
Mibvunzo yekubvunza chiremba wako
- Ndinofanira kuchinja sei kudya kwangu kuti ndisanganise nezvokudya izvi?
- Ndinoziva sei kuti ndine kudya kwakakwana kwemicronutrients?
- Ndinogona kutora ma supplements kanamultivitaminskuwedzera kudya kwangu?