1 - Zvaunoda Musoro Wako Mishonga Iyi
Bvudzi rakanaka rinopenya rinoda zvakawanda kupfuura shampoo yakanaka uye conditioner. Mvere dzemazuva ano dzinotenderera kune zvimwe zvibereko zvinokosha, kusanganisira mapuroteni, omega-3 fatty acids, iron, zinc, calcium, biotin uye mavitamini A, C, E, uye D.
Ndinoziva kuti mavitamine akawanda nemaminera uye zvichingodaro, asi kudya kudya kwakanaka kwakanaka kunofanira kukupa zvose izvi zvinovaka muviri. Asi, kungova nechokwadi, ndakawana zvokudya gumi zvinonyanya kubatsira.
2 - Hove
Salmon neTin vakapfuma muprotheni, omega-3 fatty acids, uye vitamini D, asi kunyange zvazvo vakapfuma mumafuta e-omega-3, havakwanisi mafuta akawanda kana makori. Wedzera salmon kana toni kune mushonga mushando wemavara kana kuvanakidza sa sushi. Canned tuna uye salmon inogona kuchengetedzwa uye inoshandiswa mune dzimwe mapeji. Herring, sardines, uye trout zvinewo zvakawanda mu omega-3s.
3 - Dark Leafy Greens
Sipinachi, Swiss chard, uye kare maitiro akanaka kwazvo emuvhitamini A, iron, calcium uye vitamini C. Vanewo mukana wekoriori kuitira kuti vakubatsirewo kuchengetedza mutsara. Shandisa ruvara rwuri ruvara sechitsva chema saladi yako kana kuti usasese nemafuta mashoma emuorivhi uye garlic uye ushande sechidimbu.
4 - Nuts
Almonds, pecans, uye walnuts vakapfuma mumapuroteni emichero, biotin, maminera uye vitamini E. Walnuts zvakare inowanzopa omega-3 fatty acids. Idya walnuts yakasviba sechingwa kana kuti pamusoro pemashizha ako ane pecans yakabikwa. Furai mamwe maarimondi pamabhandi emagetsi kana zvimwe zvipembenene zvakabikwa.
5 - Sweet Potato uye Yams
Zvokudya zvinotapira uye maziwa zvakanyorwa ne vitamini A, pamwe chete zvine vitamini C, iron, uye calcium. Shandisa mbatatisi yakarovewa sechinhu chinonaka chinotakura ndiro kana kubika mbatata uye uise pamusoro pavo nechinguva chemaharasi kuti uwedzere mamwe makisikiti.
6 - Mazai
Mazai maitiro akanaka kwazvo emaprotheni uye biotin, uye ane mavitamini A uye E, pamwe nesimbi uye calcium. Mazai anobudiswa nehavha anodya kudya kwakakwana, anonzi 'omega mazai' akanakawo maune omega-3 fatty acids.
7 - Zvinyorwa
Dry nyemba, lenti, uye soy vose vakapfuma muprotini, zinc, iron uye biotin. Bhabha dzakagadzirwa zvinogona kushandiswa sechakuputira chikafu chakachena kana mbatata. Kana kuti shandisa muto we lentiki nemuchero mutsva.
8 - Oysters
Masori anonyanya kukwirira muzinc pamwe chete aine pfuma yemaprotheni. Farai mavarai mavarai pahafu yenguruve, yakagadzirirwa seO Oyster Rockefeller, kana kuti ita oyster kudya kuti udye.
9 - Misi uye Dairy
Zvigadzirwa zvekudya zvakazara muprotheni, vitamini D, uye calcium. Endai nemukaka wakaderera kana usina-mafuta uye chese kuti mudonhedze pane mamwe emakori. Shumira yogiti yeGirisi neuchi, mazvabri, uye nutswe kwechingwa chikafu chinonaka kana kuti utano hwakanaka. Zvimwewo, mukaka wakaitwa kubva kumarimondi, soy kana mupungawo isarudzo yakanaka.
10 - Red Bell Peppers
Tsvuku tsvuku tsvuku inowedzera mavitamini A uye C, pamwe chete iyo inowedzera pasi mumakori. Tarisa mukadiki nemavara tsvuku tsvuku tsvuku, uidye nechisimbe chezvigunha kana kuwedzera kwavari kumhepo-fry.
11 - Lean Beef
Nzombe inonyanya kukosha kweproteine uye zinc. Inogona kuva yakakwirira mumafuta uye makoriyori, saka sarudza akacheka akacheka seefetti mignon. Gorosi-yakakodzwa nyama yenyuchi ine huri nani mafuta acid profile. Wedzera zvidimbu zviduku zvewaini kune saladhi kana kushandiswa zvakakosha zvehupenyu mumhepo-fry.
Kunobva:
United States Dhipatimendi Rezvekurima Chirongwa Chekutsvakurudza Mune Zita National Nutrient Database ye Standard Standard Release 28.