Ukudla Okungakunika Amandla Amaningi

-Delile

• 1. Ubhanana
• 2. Izinhlanzi ezinamafutha
• 3. Irayisi elinsundu
• 4. Ubhatata
• 5. Ikhofi
• 6. Amaqanda
• 7. Ama-apula
• 8. Amanzi
• Ukulungisa Ukudla: Ukukhathala
• 9. Ushokoledi omnyama
• 10. Yerba maté
• 11. Amajikijolo eGoji
• 12. Quinoa
• 13. Uhayayi
• 14. Yogathi
• 15. Hummus
• 16. Edamame
• 17. Ama-lentili
• 18. Ukwatapheya
• 19. Amawolintshi
• 20. Amajikijolo
• 21. Imbewu
• 22. Ubhontshisi
• 23. Itiye elihlaza
• 24. Amantongomane
• 25. Popcorn
• 26. Imifino eluhlaza eluhlaza
• 27. Amabhontshisi
• Okubalulekile

Abantu abaningi bazizwa bekhathele noma behlisiwe ngesikhathi esithile emini. Ukuntuleka kwamandla kungathinta imisebenzi yakho yansuku zonke futhi kukwenze ungakhiqizi kangako.

Mhlawumbe akumangalisi ukuthi uhlobo nobungako bokudla okudlayo kudlala indima ebalulekile ekunqumeni amazinga akho wamandla emini.

Noma konke ukudla kukunika amandla, okunye ukudla kuqukethe izakhamzimba ezingakusiza ukukhuphula amazinga akho wamandla nokugcina uqaphile futhi ubheke usuku lonke.

Nalu uhlu lokudla okungama-27 okufakazelwe ukuthi kusiza ukukhuphula amazinga kagesi.

1. Ubhanana

Ubhanana ungaba okunye kokudla okuhle kakhulu kwamandla. Ziwumthombo omuhle kakhulu we-carbs eyinkimbinkimbi, i-potassium, ne-vitamin B6, konke okungasiza ukukhulisa amazinga akho wamandla ().

2. Izinhlanzi ezinamafutha

Izinhlanzi ezinamafutha ezinjenge-salmon ne-tuna yimithombo emihle yamaprotheni, ama-fatty acids, namavithamini e-B, okwenza kube ukudla okuhle ukukufaka ekudleni kwakho.

Ukunikezwa kwesalmon noma i-tuna kukunikeza inani elinconywayo lansuku zonke lama-omega-3 fatty acids novithamini B12 ().

Ama-omega-3 fatty acids akhonjisiwe ukunciphisa ukuvuvukala, okuyimbangela ejwayelekile yokukhathala ().

Eqinisweni, ezinye izifundo zinqume ukuthi ukuthatha ama-omega-3 supplements kunganciphisa ukukhathala, ikakhulukazi kwiziguli ezinomdlavuza nalabo abathola umdlavuza ().

Ngaphezu kwalokho, uvithamini B12 usebenza ne-folic acid ukukhiqiza amangqamuzana abomvu egazi nokusiza i-iron ukuthi isebenze kangcono emzimbeni wakho. Amazinga amahle amaseli abomvu egazi nensimbi anganciphisa ukukhathala futhi andise amandla ().

3. Irayisi elinsundu

Irayisi elinsundu ukudla okunomsoco kakhulu. Uma kuqhathaniswa nelayisi elimhlophe, alicutshungulwa kancane futhi ligcina inani lokudla okunomsoco ngendlela yefayibha, amavithamini, namaminerali.

Indebe eyodwa (isigamu esingu-50) yelayisi elinsundu iqukethe u-2 amagremu wefayibha futhi inikezela ngengxenye enkulu yokudla kwakho okunconywayo kwansuku zonke (i-RDI) yama-manganese, okuyiminerali esiza ama-enzyme ukudiliza ama-carbs namaprotheni ukukhiqiza amandla (,).

Ngokwengeziwe, ngenxa yokuqukethwe kwayo kwe-fiber, irayisi elinsundu linenkomba ephansi ye-glycemic. Ngakho-ke, kungasiza ukulawula amazinga kashukela egazini futhi kukhuthaze amazinga wamandla azinzile usuku lonke.

4. Ubhatata

Ngaphandle kokuba mnandi, ubhatata ungumthombo wamandla onomsoco kulabo abafuna ukukhushulwa okwengeziwe.

Inkomishi e-1 (100-gram) ekhipha ubhatata ingapakisha ifike ku-25 amagremu ama-carbs ayinkimbinkimbi, i-3.1 gram ye-fiber, i-25% ye-RDI yama-manganese, kanye ne-564% ye-RDI evithamini A (8) .

Ngenxa yefayibha yamazambane kanye nokuqukethwe okuyinkimbinkimbi kwe-carb, umzimba wakho ukugaya kancane, okukunikeza amandla aqinile ().

5. Ikhofi

Ikhofi kungenzeka kube wukudla kokuqala ongacabanga ukukudla uma ufuna umfutho wamandla.

Inothe nge-caffeine, engadlula ngokushesha isuka egazini lakho iye ebuchosheni bakho futhi ivimbele ukusebenza kwe-adenosine, i-neurotransmitter ethulisa isimiso sezinzwa esiphakathi ().

Ngenxa yalokhu, ukukhiqizwa kwe-epinephrine - ihomoni evuselela umzimba nengqondo - kuyanda.

Noma ikhofi ihlinzeka ngama-calories amabili enkomishini ngayinye, imiphumela yayo evuselelayo ingakwenza uzizwe uqaphile futhi ugxile.

Akunconyelwe ukusebenzisa ngaphezu kuka-400 mg we-caffeine, noma cishe izinkomishi ezi-4 zekhofi, ngosuku.

6. Amaqanda

Amaqanda akukhona nje kuphela ukudla okwanelisa kakhulu kepha futhi agcwele amandla angasiza ukufuthisa usuku lwakho.

Zigcwele amaprotheni, angakunika umthombo ongaguquguquki futhi osimeme wamandla.

Ngokwengeziwe, i-leucine iyi-amino acid eningi kakhulu emaqandeni, futhi yaziwa ngokukhuthaza ukukhiqizwa kwamandla ngezindlela eziningana (11).

I-Leucine ingasiza amangqamuzana ukuthi angenise ushukela wegazi omningi, akhuthaze ukukhiqizwa kwamandla kumaseli, futhi andise ukonakala kwamafutha ukukhiqiza amandla ().

Ngaphezu kwalokho, amaqanda acebile ngamavithamini B. Lawa mavithamini asiza ama-enzyme enze izindima zawo enqubeni yokwephula ukudla kwamandla ().

7. Ama-apula

Ama-apula angenye yezithelo ezithandwa kakhulu emhlabeni, futhi angumthombo omuhle we-carbs ne-fiber.

I-apula eliphakathi nendawo (amagremu ayi-100) liqukethe cishe amagremu ayi-14 ama-carbs, amagremu ayi-10 kashukela, kanye nama-gramu ayi-2.1 we-fiber ().

Ngenxa yokuqukethwe kwabo okunothile ngoshukela wemvelo nefayibha, ama-apula anganikeza ukukhishwa kwamandla okuhamba kancane nokuqhubekayo ().

Ngaphezu kwalokho, ama-apula anokuqukethwe okuphezulu kwe-antioxidant. Ucwaningo lukhombisile ukuthi ama-antioxidants anganciphisa ukugayeka kwama-carbs, ngakho-ke akhulula amandla isikhathi eside (15).

Okokugcina, kunconywa ukuthi udle ama-apula aphelele ukuze uvune izinzuzo ze-fiber esikhunjeni sabo.

8. Amanzi

Amanzi abalulekile empilweni. Ibandakanyeka emisebenzini eminingi yamaselula, kufaka phakathi ukukhiqizwa kwamandla (16).

Ukungaphuzi amanzi anele kungaholela ekuphelelweni amanzi emzimbeni, okunganciphisa ukusebenza komzimba, kukushiye uzizwa uvila futhi ukhathele ().

Amanzi okuphuza angakunika amandla futhi akusize ulwe nemizwa yokukhathala.

Ungakugwema ukuphelelwa amanzi ngamanzi okuphuza noma ngabe awomile. Zama ukuphuza amanzi njalo usuku lonke.

Ukulungisa Ukudla: Ukukhathala

9. Ushokoledi omnyama

Ushokoledi omnyama unokuqukethwe okuphezulu kokhokho kunoshokoledi ojwayelekile noma wobisi.

Ama-antioxidants ku-cocoa akhonjisiwe ukuthi anezinzuzo eziningi zezempilo, njengokukhuphuka kokugeleza kwegazi emzimbeni wakho wonke).

Lo mphumela usiza ukulethwa komoya-mpilo ebuchosheni nasemisipheni, okuthuthukisa ukusebenza kwawo. Lokhu kungasiza kakhulu ngesikhathi sokuzivocavoca ().

Ngokwengeziwe, ukwanda kokugeleza kwegazi okukhiqizwa ngama-antioxidants ku-cocoa kungasiza ekwehliseni ukukhathala kwengqondo futhi kuthuthukise imizwa ().

Ushokoledi omnyama uqukethe nezinhlanganisela ezikhuthazayo, njenge-theobromine ne-caffeine, ekhonjisiwe ukukhulisa amandla engqondo nemizwa ().

10. Yerba maté

I-Yerba maté isiphuzo esenziwe ngamaqabunga omisiwe esitshalo esidabuka eNingizimu Melika. Kukhonjisiwe ukuthi kunezinzuzo eziningi zezempilo ().

I-Yerba maté iqukethe ama-antioxidants ne-caffeine. Inkomishi ejwayelekile engu-8-ounce inganikela cishe ngama-85 mg we-caffeine, okufana nenani enkomishini encane yekhofi ().

I-caffeine ese-yerba maté ikhuthaza ukukhiqizwa kwe-hormone epinephrine, ekhulisa amandla. Kodwa-ke, ngokungafani nezinye izikhuthazi, i-yerba maté kubonakala ngathi ayithinti umfutho wegazi noma ukushaya kwenhliziyo ().

Ucwaningo lwezilwane luye lwasikisela ukuthi i-yerba maté ingahle ithuthukise ukugxila kwengqondo nokuzizwa ().

11. Amajikijolo eGoji

Amajikijolo eGoji asetshenzisiwe emithini yamaShayina amakhulu eminyaka ngenxa yezinzuzo zawo eziningi.

Ngaphandle kokufakwa kuma-antioxidants, amavithamini, namaminerali, lesi sithelo saziwa njengomthombo omuhle we-fiber ().

Ucwaningo luphakamise ukuthi ijusi lamajikijolo i-goji linganikeza ukuvikelwa kwe-antioxidant ().

Ngokwengeziwe, amajikijolo e-goji acebile nge-fiber. I-ounce eli-1 (28-gram) lokuphakelayo linikezela ngamagremu ama-2 we-fiber. Lokhu kungasiza ukugaya kancane futhi kukhulule amandla kancane (,).

Amajikijolo eGoji kulula ukuwaxuba ehlanganiswe ne-yogurt, ama-smoothies, izimpahla ezibhakiwe nososo. Noma ungavele uzidle ziluhlaza.

12. Quinoa

I-Quinoa iyimbewu ethandwa kakhulu ngamaphrotheni aphezulu, i-carb, kanye nokuqukethwe kwe-fiber yokudla, kanye namavithamini amaningi namaminerali.

Noma lokhu kudla okuphezulu kuphezulu kuma-carbs, kunenkomba ephansi ye-glycemic, ekhombisa ukuthi ama-carbs ayo amuncwa kancane futhi anganikeza ukukhishwa kwamandla okuqhubekayo ().

Ngokwengeziwe, i-quinoa icebile ngama-manganese, i-magnesium, ne-folate (27).

13. Uhayayi

I-oatmeal i-cereal okusanhlamvu okuphelele engakunikeza amandla ahlala isikhathi eside.

Iqukethe i-beta glucan, intambo encibilikayo eyakha ijeli elijiyile lapho ihlanganiswa namanzi. Ukuba khona kwale gel ohlelweni lokugaya ukudla kubambezela ukukhipha isisu nokumuncwa kwe-glucose egazini (,).

Ngaphezu kwalokho, ama-oats acebile ngamavithamini namaminerali asiza inqubo yokukhiqiza amandla. Lokhu kufaka phakathi amavithamini B, i-iron, ne-manganese (,).

Ukuhlanganiswa kwazo zonke lezi zakhi zomzimba kwenza i-oatmeal ibe ngukudla okuphelele kokukhishwa kwamandla okuqhubekayo.

14. Yogathi

I-yogurt iyisidlwana esihle kakhulu sokuphemba usuku lwakho.

Ama-carbs ku-yogurt ikakhulukazi asesimweni soshukela olulula, njenge-lactose ne-galactose. Uma wehlisiwe, la shukela anganikeza amandla alungele ukusetshenziswa.

Ngokwengeziwe, iyogathi igcwele amaprotheni, asiza ukunciphisa ukugayeka kwama-carbs, ngaleyo ndlela anciphise ukukhishwa kukashukela egazini ().

15. Hummus

I-Hummus yenziwa ngama-chickpeas, i-sesame seed paste (tahini), i-oyela, ne-lemon. Ukuhlanganiswa kwalezi zithako kwenza i-hummus ibe ngumthombo omuhle wamandla ().

Ama-chickpeas ku-hummus awumthombo omuhle we-carbs eyinkimbinkimbi ne-fiber, umzimba wakho ongayisebenzisa ukuthola amandla azinzile ().

Ngaphezu kwalokho, i-sesame seed paste namafutha ku-hummus aqukethe amafutha enempilo. Lezi zithako ziyasiza ekunciphiseni ukumuncwa kwama-carbs, okusiza ukuthi ugweme ama-spikes kashukela egazini ().

Ungajabulela i-hummus njengokucwilisa imifino noma ngokuhlangana nezinye izitsha, njengamasangweji noma amasaladi.

16. Edamame

Ubhontshisi we-Edamame ungaba isiphuzo esilula futhi esanelisayo sokukhetha.

Anama-calories aphansi kakhulu kodwa anikela ngamanani abalulekile amaprotheni, ama-carbs, kanye ne-fiber. Inkomishi eyodwa nje kabhontshisi we-edamame ingapakisha ifinyelela kuma-gramu angama-27 wamaprotheni, amagremu angama-21 ama-carbs, kanye no-12 amagremu we-fiber ().

Ngokwengeziwe, zinamanani amaningi amavithamini namaminerali, njenge-folic acid nama-manganese, angasiza ukukhulisa amandla ngezindlela ezihlukile ().

I-folic acid isebenza ngensimbi ukukhuthaza amandla nokulwa nokukhathala kanye ne-anemia, kuyilapho i-manganese isiza ukukhiqiza amandla kusuka ekuwohlokeni kwe-carbs namaprotheni (, 39).

Okokugcina, ubhontshisi we-edamame uqukethe inani eliphakeme le-molybdenum, amaminerali asebenza njengesikhuthazi sama-enzyme futhi asize ekwahlukaneni kwezakhi zamandla ().

17. Ama-lentili

Ngaphandle kokuba ngumthombo omkhulu futhi ongabizi kakhulu wamaprotheni, amalentili angumthombo omuhle wezakhi zomzimba futhi asiza ukukhulisa amazinga wamandla.

Ama-lentile yimidumba ecebile nge-carbs kanye ne-fiber. Inkomishi eyodwa yamalenti ephekiwe inikela ngama-gramu angama-36 ama-carbs kanye nama-gramu ayi-14 e-fiber ().

Ngokwengeziwe, amalenti angakhuphula amazinga akho wamandla ngokugcwalisa izitolo zakho ze-folate, i-manganese, i-zinc nensimbi. Lezi zakhi zomzimba zisiza ekukhiqizeni amandla weselula kanye nokonakala kwezakhamzimba ukuze kukhishwe amandla ().

18. Ukwatapheya

Ngenxa yazo zonke izinzuzo zawo ezibalulekile zezempilo, ukwatapheya kubhekwa njengokudla okuphezulu.

Isibonelo, bacebile emafutheni anempilo, amavithamini B, kanye nefayibha. Cishe u-84% wamafutha aphilile kuma-avocado aqhamuka kuma-monounsaturated and polyunsaturated fatty acids (, 44).

La mafutha aphilile akhonjisiwe ukukhuthaza amazinga aphezulu amafutha egazi futhi athuthukise ukumuncwa kwezakhamzimba. Futhi zingagcinwa emzimbeni futhi zisetshenziswe njengemithombo yamandla (45).

Ngokwengeziwe, i-fiber kuma-avokhado ibala ama-80% wokuqukethwe kwawo kwe-carb, engasiza ukugcina amazinga we-energy azinzile ().

19. Amawolintshi

Amawolintshi adume ngokuqukethwe kwawo okunevithamini C ephezulu. Iwolintshi elilodwa lingahlinzeka ngo-106% we-RDI ku-vitamin C ().

Ngokwengeziwe, amawolintshi aqukethe ama-antioxidant compounds angavikela ekucindezelekeni kwe-oxidative ().

Ucwaningo luye lwabonisa ukuthi ukucindezeleka okwenziwe nge-oxidative kungakhuthaza imizwa yokukhathala. Ngakho-ke, ukuvikelwa kwe-antioxidant okunikezwa ngamakhemikhali kumawolintshi kungasiza ukunciphisa ukukhathala (,).

Eqinisweni, ucwaningo oluthile lubonise ukuthi abesifazane abangu-13 abadle ama-ounces ayi-17 (500 mL) wejusi le-orange futhi benza ihora eli-1 lokuqeqeshwa kwe-aerobic kathathu ngesonto izinyanga ezintathu bahlangabezana nokuncipha kokukhathala kwemisipha nokwenza ngcono ukusebenza komzimba ().

20. Amajikijolo

Ama-strawberry angesinye isithelo esihle esandisa amandla.

Bangakunikeza ngama-carbs, i-fiber, kanye noshukela okungakhuphula amazinga akho wamandla. Inkomishi eyodwa yama-strawberry inikeza amagremu ayi-13 ama-carbs, ama-gramu ayi-3 e-fiber, kanye ne-100% ye-RDI ku-vitamin C ().

Ngaphezu kokusiza ukulwa nokuvuvukala, ama-antioxidants kuma-strawberry angasiza ekulweni nokukhathala futhi akunike amandla (,,).

Ama-strawberry amnandi ezindleleni eziningi zokupheka, njengama-smoothies, ama-parfaits, noma amasaladi.

21. Imbewu

Imbewu, efana nembewu ye-chia, imbewu yefilakisi, nembewu yamathanga, nayo ingakhuphula amazinga akho wamandla.

Lezi zinhlamvu ngokuvamile ziphezulu kuma-omega-3 fatty acids asezitshalweni. Amazinga aphansi e-omega-3 fatty acids axhumene nokwanda kokuvuvukala nokukhathala ().

Ngaphezu kwalokho, imbewu ingumthombo omuhle we-fiber namaprotheni. I-fiber esembewini inegalelo ekugayweni kancane kwezakhamzimba zayo, okuholela ekukhululweni okungaguquguquki, okuqhubekayo kwamandla ().

22. Ubhontshisi

Ubhontshisi ucebile ngomsoco nomthombo omkhulu wamandla emvelo.

Noma kunezinhlobo zezinhlobo zobhontshisi ezingamakhulu, amaphrofayli ezakhi zawo afana kakhulu. Ziwumthombo ocebile we-carbs, fiber, kanye ne-protein ().

Ubhontshisi ugaywa kancane, okusiza ukugcina amazinga kashukela azinzile futhi akunikeze amandla azinzile. Ngokwengeziwe, ubhontshisi uqukethe ama-antioxidants angasiza ukulwa nokuvuvukala futhi athuthukise amandla ().

Ubhontshisi omnyama nophizi wamehlo amnyama kuphakathi kwezinhlobo zobhontshisi ezidume kakhulu. Lawa mabhontshisi yimithombo emihle ye-folic acid, i-iron ne-magnesium, ebandakanyeka ekukhiqizeni amandla futhi isiza ukulethwa kwamandla kuwo wonke amaseli emzimbeni wakho ().

23. Itiye elihlaza

Itiye eliluhlaza lidume ngohlu lwalo olude lwezinzuzo zezempilo.

Inokuhlungwa okuphezulu kwama-antioxidants anamandla angasiza ekuvimbeleni ukucindezelwa kwe-oxidative nokuvuvukala ().

Ngokufanayo nekhofi, itiye eliluhlaza line-caffeine, engakhuphula amandla akho. Kodwa-ke, itiye eliluhlaza futhi liqukethe isakhi esibizwa nge-L-theanine ().

I-L-theanine ingalinganisa imiphumela ye-caffeine, njengokukhathazeka nama-jitters, futhi ikhiqiza amandla ashelelayo (,).

Ngaphezu kwalokho, itiye eliluhlaza lingaba yisikhuthazi esihle sokuzivocavoca umzimba, ngoba linganciphisa ukukhathala ngokwandisa ukuwohloka kwamafutha nokukhululwa kwe-hormone norepinephrine (,).

24. Amantongomane

Amantongomane angaba yisidlwana esihle esigcwele izakhamzimba ukukhuthaza amandla.

Iningi lamantongomane, kufaka phakathi ama-alimondi, ama-walnuts, nama-cashews, aziwa ngokuqina kwawo okuphezulu kwekhalori nobuningi bamaprotheni, ama-carbs, namafutha anempilo.

Ama-walnuts, ikakhulukazi, nawo aphezulu ku-omega-3 kanye ne-omega-6 fatty acids, kanye nama-antioxidants angakhuphula amazinga wamandla futhi asize ngokuvuvukala nokuvikelwa kwe-antioxidant ().

Ngokwengeziwe, lawa manati ahlinzeka ngamanani ahloniphekile ama-carbs kanye nefayibha yokuqinisa amandla okuzinzile ().

Amantongomane aqukethe namanye amavithamini namaminerali, njengama-manganese, i-iron, amavithamini we-B, kanye novithamini E. Lokhu kungasiza ekwandiseni ukukhiqizwa kwamandla kwehle nokukhathala (65).

25. Popcorn

I-Popcorn ingaba ikhalori ephansi kakhulu, idla amandla.

Iphezulu kuma-carbs ne-fiber, okungenza ikwanelise kakhulu futhi kube inketho enhle yokudla okuqinisa amandla ().

Inkomishi engu-1 (i-8-gram) yokuphakela ama-popcorn aqhamuke emoyeni ihlinzeka nge-fiber nama-carbs, inikeze ukukhishwa okungaguquki kwamandla ().

I-Popcorn ingaba ukudla okunempilo uma iphekwe ngezithako ezakhayo kusetshenziswa indlela yokupheka yomoya-pop.

26. Imifino eluhlaza eluhlaza

Imifino eluhlaza engafakwanga isipinashi nama-kale yimithombo emihle kakhulu yezakhamzimba ezikhuthaza amandla.

Ziphezulu ngensimbi, i-calcium, i-magnesium, i-potassium, namavithamini A, C, E, no-K. Ngaphezu kwalokho, zigcwele i-folic acid, i-fiber, nama-antioxidants 68).

Ukukhathala kungenye yezimpawu ezivame kakhulu zokushoda kwe-iron ().

Imifino eluhlaza engamacembe imithombo emihle kakhulu yensimbi yokugcwalisa izitolo zomzimba wakho, kanye novithamini C ukukhulisa ukumuncwa kwensimbi emzimbeni wakho (70).

Ngaphezu kwalokho, imifino eluhlaza eluhlaza ingakhulisa ukwakheka kwe-nitric oxide, esiza imithambo yegazi yakho ukuba ikhulise ukugeleza kwegazi okungcono emzimbeni wakho wonke,,).

27. Amabhontshisi

Ama-beet athole ukuthandwa muva nje ngenxa yekhono lawo lokuthuthukisa amandla nokuqina.

Ucwaningo lukhombisile ukuthi i-beetroot ingahle ithuthukise ukugeleza kwegazi ngenxa yokuqukethwe kwayo okuyi-antioxidant (73,).

Ama-nitrate, ayizinhlanganisela ezitholakala ngobuningi ku-beetroot nejusi yebhitroti, asiza ukukhulisa ukukhiqizwa kwe-nitric oxide nokwenza ngcono igazi, okuvumela ukwanda kokulethwa komoya-mpilo ezicutshini. Lo mphumela ungakhuphula amazinga wamandla, ikakhulukazi ngesikhathi sokusebenza kwezemidlalo ().

Ngokwengeziwe, ama-beet agcwele ama-carbs, i-fiber, noshukela wokuqinisa amandla.

Okubalulekile

Izinhlobo eziningi zokudla zingasiza ukukhulisa amandla akho.

Noma ngabe zigcwele i-carbs yamandla atholakalayo, noma i-fiber kanye namaprotheni wokukhipha amandla kancane, lokhu kudla kungasiza ukukhulisa amandla nokuqina kwakho.

Ngokwengeziwe, okuningi kwalokhu kudla kuqukethe inani elibalulekile lezinye izakhi zomzimba, kufaka phakathi amavithamini, amaminerali kanye nama-antioxidants.

Zonke lezi zinhlanganisela zibandakanyekile ekukhiqizeni amandla ngaphakathi kwamaseli akho, futhi konke kunikeza ezinye izinzuzo eziningi zezempilo.

Uma ufuna amandla amaningi, ukufaka lokhu kudla ekudleni kwakho kuyindawo enhle yokuqala.