Jabulela ukudla okunempilo nemibala ehlukahlukene, ngoba impilo ine-shades eminingi.
Utamatisi: Ucebile nge-vitamin C, ama-antioxidants nama-vithamini B.
Ipomegranate: Okuqukethwe okuphezulu kwe-vitamin K, i-fibre ne-vitamin C.
Ama-chili pepper: Umthombo omuhle kakhulu we-antioxidants, i-vitamin C, i-vitamin B6 namaminerali.
I-Melon: Okuqukethwe kakhulu kakhulu kwamavithamini C no-A, kanye ne-potassium.
Amazambane ama-sweet (ama-sweet potato): Umthombo wamavithamini A no-C, ama-manganese nethusi.
Ama-oranges: Ucebile ku-vitamin C, i-fiber ne-folic acid, ebalulekile ekukhuleni nasekuthuthukiseni izinhlelo zokujikeleza nokuzivikela.
Amafutha omnqumo: Umthombo ocebile we-antioxidants ne-antiplammatory polyphenols, ezikwazi ukuvikela amangqamuzana e-DNA emiphumeleni ye-carcinogens. Amafutha omnqumo nawo agcwele ama-acids monounsaturated, ikakhulukazi i-Omega-9. Lezi zinhlaza zifaka isandla ekulondolozeni izinga elivamile le-cholesterol yegazi - zibandakanyeka ekunciphiseni inani "eliyingozi" nokulondoloza izinga eliqinile le-cholesterol "ewusizo".
I-spaghetti ephuma ehlathini "isikwashi": Ilungiselelwe kusuka ehlobo oluthile lwethanga, elibizwa ngokuthi "squash", livame kakhulu eNyakatho Melika. Inyama yalesi ithanga iphunga kancane i-vanilla noma i-walnut. Iqukethe i-fiber, amavithamini A kanye no-C. Spaghetti avela kulolu ithanga yindlela ehle kakhulu yokufaka i-pasta ejwayelekile, ngoba kulula kakhulu ukuyidla. Isigaxa se-spaghetti asiqukethe gluten, esingathinta isisu namalungu.
Amaqanda: Umthombo omuhle kakhulu wamafutha omega-3, amavithamini B kanti ikakhulukazi i-choline, okudingekayo ukuze isakhiwo salo lonke iseli emzimbeni womuntu.
Amahlumela aseBrussels: Acebile amavithamini A, amavithamini C kanye ne-fibre.
I-avovocado: Iqukethe ne-fibre, ama-monounsaturated, njenge-Omega-6 ne-Omega-3.
Amanzi alwandle: Umthombo omangalisayo wamaminerali, amavithamini A, C kanye ne-iodine.
Ama-blueberries: Okuqukethwe okuphezulu kwama-antioxidants, i-vitamin K nama-manganese.
Ama-sardines: Kuphela indlu yokugcina i-vitamin B12 ne-vitamin D, amaprotheni aphezulu kanye nokungafani nezinye izinhlanzi azihlanganisi i-mercury.
I-Blue Corn: Iqukethe i-cellulose nama-antioxidants.
I-Blackberry: Iqukethe ama-antioxidants, i-vitamin C nezinsimbi eziphikisayo.
I-Potato Emhlophe: Umthombo obalulekile we-potassium ne-antioxidants, unciphisa inqubo yokuguga futhi inomphumela omuhle emifuleni yegazi.
Sesame omnyama: I- rich in minerals, sesamin kanye nesamolina fibers yizakhi ezimbili eziyingqayizivele ezingamazinga aphansi e-cholesterol.
Iklabishi elibomvu: Okuqukethwe okuphezulu kwamavithamini K no-C, kanye nama-polyphenols aphikisayo.
I-Beetroot: Iqukethe i-folic acid ne-nutrients, ehlinzeka umzimba nge-antioxidants, izingxenye ezilwa nokuvuvukala futhi zifaka isandla ekuqedeni ubuthi.
Isitshalo seqanda: Umthombo we-fibre, wehlisa i-cholesterol egazini, uvuselela i-hemopoiesis nge-anemia.