Waxaan ku bilaabaynaa xulashada maaddooyinka sida:
Hilibka dhabta ah ama digaaga – il heer sare ah oo laga helo asiidhyada amino acids ee muhiimka ah waxay u baahan yihiin muruqyo adag iyo wadne caafimaad qaba.
Baradhada - il wanaagsan oo fiitamiin B6, fiitamiin C, copper, potassium, manganese iyo fiber-ka cuntada.
Tufaaxa – il awood leh oo ka mid ah antioxidants, oo ay ku jiraan polyphenols, flavonoids iyo fitamiin C, iyo sidoo kale il wanaagsan oo potassium iyo fiber.
Baradhada macaan - il weyn oo laga helo macdanta sida manganese, folate, naxaasta iyo birta.Baradhada macaan sidoo kale waa il fantastik ah oo laga helo fiber-ka cuntada.
Karootada – il heer sare ah oo beta-carotene ah, karootada waxa ku jira xaddi badan oo fiber ah.Beta-carotene waxay muhiim u tahay aragga, caafimaadka maqaarka iyo korriinka caadiga ah.
Digirta cagaaran – il aad u wanaagsan oo laga helo fiber-ka cuntada waxa ay ka kooban tahay heerar aad u fiican oo fiitamiin A ah iyo caafimaadka kor u qaada flavonoid polyphenolic antioxidants sida lutein, zeaxanthin iyo beta-carotene oo xaddi fiican leh.
digir (ku jira cuntooyinka hilibka doofaarka iyo hilibka lo'da) - il weyn oo ah fitamiin K iyo manganese.Waxay kor u qaadi doonaan heerarka folate ee eygaaga, nafaqo-yar oo muhiim u ah caafimaadka wadnaha.
Si xilkasnimo leh looga soo xigtay.
Waqtiga boostada: Jul-14-2023