1 - Nei Uchida Kuverenga
Nyaya ine vitamini yakaoma B inokosha pakugadzirwa kweDNA neRNA, saka inofanirwa kuti zvidimbu zvekare zvekupinda uye kupatsanurwa. Kushayikwa kwevanhu kunogona kutungamirira kurudzi rweanemia inonzi megaloblastic anemia, umo masero ako eropa akakura uye haagoni kutakura okisijeni yakakwana kumasero omuviri wako. Uyewo, vakadzi varipo, kana kuti vanogona kuva, vane pamuviri, vanoda mutevedzeri kuderedza dambudziko rekuremara kuberekwa kunonzi spina bifida.
Ivhareji yevanhu vakuru vanoda zvingada 400 micrograms folate zuva rega rega (vakadzi vane pamuviri vanoda anenge 600 micrograms pazuva).
Zvimwe zvekudya, zvakadai sekudya kwekudya mangwanani-ngwanani, jisi jena, mamwe marangi ejisi rearangi, nemiti yakagadzirwa nehupfuu mutsvuku, inowedzerwa nemavhitamini akawanda uye minerals, kusanganisira folate, uye iwe unogona kuzvitora sezvokudya zvinowedzera. Asi kune zvokudya zvakasiyana-siyana izvo zvakasikwa zvakapfuma mudimbu. Flip par slideshow kuti udzidze zvakawanda pamusoro pezvatiri gumi zvatinoda zvinyorwa zvevanhu.
2 - Chicken LIver
Kudya chiropa chiropa kuchakupa zvakawanda zve folate uye vitamini A uye imwe B-yakanyanya mavitamini. Chimwe chechi chiropa chinenge 47 makorikori, ma gramu manomwe emapurotini uye ichakupa inenge 38 muzana yezvinodiwa zvako zvezuva nezuva zvemafuro.
3 - Mbeu yehushoni
Mbeu yeSaruvati yakakwirira mumamiriyoni akawanda uye vitamini E uyewo folate. Rimwe punipuni yembeu ichakupa anenge 5 muzana yezvinodiwa zvako zvezuva nezuva zvehutatu, 21 muzana yezvinodiwa zvako zvezuva nezuva zvevhitamini E, uye 9 muzana ye magnesium yako.
4 - Aspagi
Asparagus yakaderera mumakorikori asi izere nemavithamini nemaminera. Imwe kapu yeasparagus yakagadzirwa ine 2/3 yezvinangwa zvako zvezuva nezuva zve folate uye zvinopfuura zuva rinokosha revhitamini K, zvingangoita makumi mana emakori.
5 - Chickpeas
Chickpeas yakakwirira mumapuroteni, fiber, uye maminera ayo muviri wako unoda kugara wakasimba. Izvo zvinowedzerawo muhutano. Pamukombe we chickpeas yakabikwa mune 39 kubva muzana yezvinodiwa zvako zvezuva nezuva. Havasi vaduku mumakoriyori - iyo mukombe inewo 295 makorikori, asi yakakwana semaprotin-based protein source yekudya kwakanaka.
6 - Turnip Greens
Turnip greens inowanikwa muhutano uye fiber uye zvimwe zvidimbu zvakakosha zvinosanganisira calcium, magnesium, vitamini A, uye vitamini C. Izvowo zvinowedzera pasi mumakoriki 29 makorikori pamukombe wevirusi yakabikwa. Uye pamusoro peiyo folate? Rimwe kapu ichasangana ne 42 muzana yezvinodiwa zvako zvezuva nezuva.
7 - Sipinaki
Sipinachi chimwe chikamu chemashizha chakasvibirira chakakwirira mumatare uye nezvimwe zvakawanda, kusanganisira iron, calcium, uye potassium, vitamini, A, C, uye K, uye fiber. Imwe kapu yepinashi yakaputika yakavhara 15 muzana yehupenyu hwako hwezuva nezuva hunoda, uye inodererawo mumakorikori - mairi manomwe chete. Imwe mukombe we sipinashi yakabikwa ichasangana ne 65 muzana yezvinyorwa zvako zvema folate uye ine makori makumi mana chete.
8 - Peanuts
Heano nhope yakagwinya yakakosha mumatare, vitamin E, mafuta ane utano hwakanaka, vitamin E, uye maminiti akawanda. Chimwechete (anenge makumi maviri nemaviri akachengeterwa mapeji) chichakupa 9 muzana yezuva rako rose rinokurudzirwa kudya. Iyo inewo anenge makirogiramu 165, saka yakakwana semasikati masikati.
9 - Burrussels Mitsva
Mbeu dzeBrussels dzakakwirira mumavhithamini akawanda uye mamiriyoni akawanda, pamwe chete akakwirira mune fiber fiber. Rimwe kapu inokupa inenge chikamu chechina chekudya kwako zuva rega rega kuti uwane 56 makorikori chete.
10 - Endive
Pane chimiro pano nemashizha mashizha matsvuku, uye kunyange ini ndisina kutaura (akafanana nekare uye collards) akanaka. Heino gorosi rakanaka rinokupa mapfumbamwe kubva muzana yehupenyu hwako hwezuva nezuva hunoda makori matanhatu chete. Iwe uchawanawo mavithamini akawanda A uye K nemujenya wekunakidza nekapu ye endive.
11 - Dema-Eyed Peas
Mazai ane mavara ane mavara akazara nemaprotheni uye fiber, uye akawanda emaminerari. Zvakangoita kuti ivo vanenge vari vakakwana uye vasina kunyanya kukwirira mumakirori pa 223 pamukombe. Uye iwe unowana makumi 60 kubva muzana yevadimbu vako vanoda nekombe imwe.
Kunobva:
United States Dhipatimendi Rezvekurima Chirongwa Chekutsvakurudza Mune Zita National Nutrient Database ye Standard Standard Release 28. https://ndb.nal.usda.gov/ndb/search.