Jabulela ukutya okunempilo kunye nemibala eyahlukileyo, kuba impilo inemihlathi eminingi.
Utamatisi: Ucebile kwi-vitamin C, i-antioxidants kunye ne-vitamini B.
Igromnate: Umxholo ophezulu we-vitamin K, i-fibre kunye ne-vitamin C.
Iipilisi ze-Chili: Umthombo obalaseleyo we-antioxidants, i-vitamin C, i-vitamin B6 kunye neemaminerali.
I-Melon: Umxholo ophezulu kakhulu wamavithamini C no-A, kunye ne-potassium.
Amazambane ama-sweet (ama-potato amnandi): Umthombo wamavithamini A no-C, ama-manganese kunye nobhedu.
Ii-oranges: Zityebile kwi-vitamin C, i-fiber kunye ne-folic acid, ebaluleke kakhulu ekukhuleni nasekuphuhlisweni kwindlela yokujikeleza kunye ne-immune system.
Ioli e-Olive: Umthombo ocebileyo we-antioxidants kunye ne-anti-inflammatory polyphenols, ezikwazi ukukhusela iiseli ze-DNA kwimiphumo ye-carcinogens. Ioli ye-olive iphinde izaliswe ngamafutha e-monounsaturated acids, ngakumbi i-Omega-9. La mafutha athatha inxaxheba ekugcineni izinga eliqhelekileyo le-cholesterol yegazi - ibandakanyeka ekunciphiseni inxalenye "yobungozi" nokugcina inqanaba elizinzileyo le "cholesterol".
I-spaghetti esuka kumathinki "isikwashi": Ilungiselelwe ukusuka kwintlobo ekhethekileyo yamathanga, ebizwa ngokuba yi "squash", iyaqheleke kakhulu eMntla Melika. Inyama yale ngqungquthela inuka i-vanilla okanye i-walnut. Iqukethe i-fibre, iiVithamini A kunye neCC. I-Spaghetti ephuma kulo mquba yindlela ehle kakhulu kwi-pasta, kuba kulula ukuyidla. I-spaghetti squash ayiqukethe i-gluten, enokuchaphazela isisu kunye namalungu.
Amaqanda: Umthombo ococekileyo we-Omega-3, ii-vithamini B kunye ne-choline ekhethekileyo, eyimfuneko yesakhiwo nganye yeseli emzimbeni womntu.
I-Brussels ihluma: I- Rich in vitamin A, iivithamini C kunye nefiber.
I-avovoc: Iqukethe ne-fiber, i-monounsaturated fats, njenge-Omega-6 ne-Omega-3.
Amanxweme: Umthombo onommangaliso wamaminerali, iiVithamini A, C kunye ne-iodine.
I-Blueberries: Umxholo ophezulu we-antioxidants, i-vitamin K kunye ne-manganese.
I-Sardines: Kuphela igumbi lokugcina i-vitamin B12 kunye ne-vitamin D, i-protein ephezulu kunye nokungafani nezinye iintlanzi ayifuni i-mercury.
I-Blue Corn: Iqukethe i-cellulose kunye ne-antioxidants.
I-Blackberry: Iqukethe i-antioxidants, i-vitamin C kunye nezinto ezichasayo.
Iipatato ezimhlophe: Umthombo obalulekileyo we-potassium kunye ne-antioxidants, unciphisa inkqubo yokuguga kwaye inegalelo elihle kwimithambo yegazi.
Isiqhumane samnyama : I- Rich in minerals, sesamin kunye ne-sesamolina fibers zimbini izondlo ezikhethekileyo eziphantsi kwee-cholesterol.
Iklabishi ebomvu: Umxholo ophezulu wamavithamini K no-C, kunye ne-polyphenols ezichasayo.
I-Beetroot: Iqukethe i-folic acid kunye nezondlo, ezinika umzimba umzimba kunye nama-antioxidants, amaqhinga okutshabalala kunye negalelo ekupheliseni i-toxins.
Isitshalo seqanda: Umthombo wefiber, unciphisa i-cholesterol egazini, ivuselela i-hemopoiesis nge-anemia.