1 - Izinwele Zakho Izinwele Ezi Nutrients
Izinwele ezimhlophe ezidinga zidinga okungaphezu kwe-shampoo ne-conditioner enhle. Izinwele ezinempilo zithembele ezakhiweni ezithile ezibalulekile, kuhlanganise amaprotheni, ama-omega-3 fatty acids, insimbi, i-zinc, i-calcium, i-biotin namavithamini A, C, E, no-D.
Ngiyazi ukuthi kukhona amavithamini amaningi namaminerali njalo njalo, kodwa ukudla ukudla okunempilo okunempilo kufanele kukunikeze zonke lezi zondlo. Kodwa, ukuze ngiqiniseke, ngithole ukudla okuyishumi okuzuzisa kakhulu.
2 - Inhlanzi
I-Salmon ne-tuna zicebile amaprotheni, i-omega-3 fatty acids, ne-vitamin D, kodwa nakuba zicebile emafutheni ama-omega-3, azikho amafutha aphelele noma amakholori. Engeza i-salmon noma i-tuna esaladini esisha eluhlaza noma ujabulele njenge-sushi. I-tuna ekheniwe ne-salmon ingagcinwa futhi isetshenziswe eziningana zokupheka. I-Herring, i-sardine ne-trout nayo igcwele omega-3s.
3 - Imifino Ebomnyama Leafy
Isipinashi, i-Swiss chard, kanye ne-Kale yizinsiza ezinhle kakhulu zevithamini A, iron, calcium kanye nevithamini C. Zilezo eziphansi kwamakholori ukuze zizokusiza ukuthi ugcine u-trim waistline. Sebenzisa oluhlaza okwesibhakabhaka njengesisekelo samasaladi akho noma ukuwahambisa ngamafutha omnqumo omncane negaliki futhi usebenze njengecala eliphilile.
4 - Amantongomane
Ama-alimondi, ama-pecans, nama-walnuts asondelene namaprotheni okutshala, i-biotin, amaminerali kanye ne-vitamin E. Walnuts nawo angumthombo omuhle we-omega-3 fatty acids. Yidla ama-walnut aluhlaza njengesinkwa noma uphawule ama-salads akho ngama-pecans agwetshiwe. Fafaza amanye ama-alimondi kumabhontshisi aluhlaza noma ezinye izikhumba eziphekwe.
5 - Amazambane ama Sweet and Yams
Amazambane ama-sweet kanye nama-yam agcwele i-vitamin A, futhi aqukethe i-vitamin C, iron, ne-calcium. Khonza amazambane aphuziwe njengesitsha esihlwabusayo esiphundu noma ubhake amazambane ama-sweet and up top of them with a small amount of molasses ukwengeza calcium ngisho nangaphezulu.
6 - amaqanda
Amaqanda ayimthombo omuhle kakhulu weprotheyini ne-biotin, futhi aqukethe amavithamini A no-E, kanye nensimbi ne-calcium. Amaqanda akhiqizwa izinkukhu ezidla ukudla okukhethekile, okuthiwa 'amaqanda omega' nawo imithombo emihle ye-omega-3 fatty acids.
7 - Imifino
Amabhontshisi anomile, amalenti, kanye ne-soy bonke abacebile amaprotheni, i-zinc, i-iron ne-biotin. Amabhontshisi abhakabhakeni angasetshenziswa njengendwangu yokugcoba emhlophe noma amazambane abhakabhaka. Noma sebenzisa isobho lensisi ngesaladi esisha eluhlaza.
8 - ama-Oyster
Ama-oyster aphezulu kakhulu ku-zinc futhi ayingumthombo ocebile weprotheyini. Jabulela ama-oysters aluhlaza engxenyeni yegobolondo, ulungiselelwe njenge-Oysters Rockefeller, noma wenze isobho se-oyster ukuze udle.
9 - Ubisi Namachibi
Imikhiqizo yobisi iphezulu amaprotheni, i-vitamin D ne-calcium. Hamba nobisi obuphansi noma obungenawo fat kanye noshizi ukuze unciphise amanye amakhalori. Khonza i-yogurt yesiGreki ngamaju, amajikijolo, namantongomane ukuze uthole isidlo sasekuseni esiphundu noma i-dessert enempilo. Ngaphandle kwalokho, ubisi olwenziwe ngama-almonds, soy noma irayisi nakho okuhle.
10 - Red Bell Peppers
I-pepper ebomvu ye-bell inama-vithamini aphezulu no-C, futhi amanye ama-calories aphansi kakhulu. Phezulu isaladi enezinhlayiya ezibomvu ze-pepper, zigcobe nge-assgment of veggies noma zifake ku-stir-fry.
11 - Inyama Yenkomo Emanzi
Inkomo iyimithombo emihle kakhulu yamaprotheni ne-zinc. Kungaba phezulu emafutheni kanye nama-khalori, ngakho-ke khetha ukusika okuncibilikile njenge-marton filet. Inkomo yenkomo ephuziwe inomsoco ongcono we-fatty acid. Engeza tincetu ezincane ze-steak esaladini noma sisebenzise ukusikeka okunomsoco wenkomo endaweni yokugubha.
Umthombo:
I-United States uMnyango Wezolimo wezoLimo lwezoLimo lwezoLimo I-National Nutrient Database ye-Standard Reference Release 28.