Kodi Chew kwa agalu amapangidwa ndi chiyani?

Timayamba ndi zosakaniza monga:
Nyama Yeniyeni kapena Nkhuku - gwero labwino kwambiri la ma amino acid ofunikira omwe amafunikira minofu yolimba komanso mtima wathanzi.
Mbatata - gwero labwino la vitamini B6, vitamini C, mkuwa, potaziyamu, manganese ndi michere yazakudya.
Maapulo - gwero lamphamvu la antioxidants, kuphatikizapo polyphenols, flavonoids ndi vitamini C, komanso gwero labwino la potaziyamu ndi fiber.
Mbatata - gwero lalikulu la mchere monga manganese, folate, mkuwa ndi chitsulo.Mbatata ndiwonso gwero labwino kwambiri lazakudya zopatsa thanzi.
Kaloti - gwero labwino kwambiri la beta-carotene, kaloti ali ndi kuchuluka kwa fiber.Beta-carotene ndi yofunika kwa maso, thanzi la khungu ndi kukula bwino.
Nyemba zobiriwira - gwero labwino kwambiri lazakudya zopatsa thanzi ndipo zimakhala ndi ma vitamini A abwino kwambiri komanso thanzi lomwe limalimbikitsa ma flavonoid polyphenolic antioxidants monga lutein, zeaxanthin ndi beta-carotene wambiri.
Nandolo (m'maphikidwe athu a nkhumba ndi ng'ombe) - gwero lalikulu la vitamini K womanga mafupa ndi manganese.Adzakulitsa kuchuluka kwa folate ya galu wanu, micronutrient yomwe ndiyofunikira paumoyo wamtima.
Mwanzeru sourced.