Unakidzwe nehutano hwakanaka uye dzakasiyana-siyana mavara ayo, nokuti utano hwakawanda kwazvo.
Tomato: Yakagadzikana mu vitamini C, antioxidants uye mavitamini B.
Pomegranate: High content ye vitamini K, fiber uye vitamini C.
Chili peppers: Chimwe chinhu chinonyanya kukosha che antioxidants, vitamini C, vitamini B6 nemaminera.
Melon: Zvakakosha zvakakwana zvevhitamini C uye A, pamwe chete ne potassium.
Nyorera (sweet potato): Ikoko mavitamini A uye C, manganese uye mhangura.
Oranges: Inowedzera mu vitamini C, fiber uye folic acid, iyo inokosha pakukura uye kubudirira kwehutachiona uye zvirwere zvekuzvidzivirira.
Mafuta omuorivhi: Aine pfuma ye antioxidants uye anti-inflammatory polyphenols, iyo inogona kudzivirira masero eDNA kubva pamigumisiro yemakemikari. Mafuta omuorivhi anozarawo nema monounsaturated fatty acids, kunyanya, Omega-9. Aya mafuta anobatsira kuti urambe uine huwandu hwehutachiona hwehuga - hunobatanidzwa mukuderedza kuenzana kwe "kukuvadza" uye kuchengetedza nzvimbo yakasimba ye "cholesterol".
Spaghetti kubva kumakungu "squash": Yakagadzirwa kubva pamhando yakasarudzika yepungu, iyo inonzi "squash", inowanzoonekwa muNorth America. Nyama yehupu iyi inonhuwira zvishoma nezvevanilla kana ruvara. Iine fiber, mavitamini A uye C. Spaghetti kubva iyi pukatsi ndiyo imwe nzira yakanakisisa yekuita pasita nguva dzose, nokuti zviri nyore kudya. Spaghetti squash haina gluten, iyo inogona kukanganisa mudumbu nemajoini.
Mazai: Chimiro chakanakisisa chemafuta Omega-3, mavitamini B uye kunyanya choline, izvo zvinodiwa pakugadzirwa kweeseki yose mumuviri womunhu.
Mbeu yeBrussels: Inowedzera mavitamini A, mavitamini C uye fiber.
Mutsara: Uyewo une fiber, mafuta anonzi monounsaturated, akadai seOmega-6 uye Omega-3.
Gungwa remvura : Chinhu chinoshamisa chemaminerari, mavitamini A, C uye iodini.
Blueberries: High content ye antioxidants, vitamin K uye manganese.
Sardines: Imba yekuchengetedza vitamini B12 uye vitamini D, yakakura yeprotein yehutano uye kusiyana nedzimwe hove haina kuunganidza mercury.
Chibage Chitsvuku: Chine cellulose uye antioxidants.
Blackberry: Iine antioxidants, vitamini C uye anti-inflammatory components.
Mbataturu yepepuru: Chinhu chinokosha che potassium uye antioxidants, chinononoka kupera kukwegura uye ine zvinobatsira pamidziyo yeropa.
Dema sesame: Yakagadzirwa mumaminerari, sesamin uye sesamolina mafikisi ndiwo mishonga miviri yakasiyana-siyana inokonzerwa necholesterol.
Red cabbage: High content yevhitamini K neC, uyewo anti-inflammatory polyphenols.
Beetroot: Iine folic acid uye mishonga, iyo inopa muviri muviri unorwisa antioxidants, anti-inflammatory components uye inobatsira pakugumisa chepfu.
Shiriplant: Chitubu chefiber, inoderedza cholesterol muropa, inokurudzira hemopoiesis neanemia.