က်န္းမာေရးအတြက္ အသင္.ေတာ္ဆံုး 50 မ်ိဳး

• Fruit • Eggs • Meat • Nuts & seeds • Veggies 

• Seafood • Grains • Bread • Legumes • Dairy 

• Fats & oils • Tubers • Vinegar • Chocolate • Bottom line

  

ကမၻာမွ လူၾကိဳက္အမ်ားဆံုး အေကာင္းဆံုး အသီး ၆ မ်ိဳး 

(၁)ပန္းသီး

 Apples are high in fiber, vitamin C, and numerous antioxidants. 

They are very filling and make the perfect snack 

if you find yourself hungry between meals. 

(၂)သစ္ေတာ္သီး 

Avocados are different than most fruits because 

they are loaded with healthy fats instead of carbs. 

Not only are they creamy and tasty but also 

high in fiber, potassium, and vitamin C. 

(၃)ငွက္ေပ်ာသီး 

Bananas are among the world’s best sources of potassium. 

They’re also high in vitamin B6 and fiber, 

as well as convenient and portable. 

(၄) Blueberries သီး 

Blueberries are not only delicious but also among 

the most powerful sources of antioxidants in the world. 

(၅) လိေမာ္သီး။ 

 (၆) စေတာ္ဘယ္ရီသီး 

Strawberries are highly nutritious and 

low in both carbs and calories.

 ေန.စဥ္စားသံုးရန္ အသင္.ေတာ္ဆံုး အသား ၃မ်ိဳး 

 (၁) အမဲသား 

 (၂) ၾကက္သား 

Chicken breast is low in fat and 

calories but extremely high in protein. 

It’s a great source of many nutrients. 

(၃)သုိးသား 

Lambs are usually grass-fed, and their meat 

tends to be high in omega-3 fatty acids. 

သစ္သီးေစ.မ်ား Nuts and seeds 

- Almonds - Chia seeds - Coconuts -

 Macadamia nuts -Walnuts - Peanuts 

 ေန.စဥ္စားရန္ အသင္.ေတာ္ဆံုး အသီးအရြက္မ်ား 

Vegetables -Asparagus - Bell peppers -Broccoli -Carrots 

-Cauliflower -Cucumber -Garlic -Kale -Onions -Tomatoes 

 ပင္လယ္ငါးနွဳင္. အစားစာ 

Fish and seafood Fish and other seafood tend to be 

very healthy and nutritious. 

-Salmon 

(High amount of nutrients, including protein and 

omega-3 fatty acids. 

It also contains some vitamin D.) 

-Sardines 

(Sardines are small, oily fish that are among 

the most nutritious foods you can eat. They boast sizable 

amounts of most nutrients that your body needs.) 

-Shellfish 

(Shellfish ranks similarly to organ meats when it 

comes to nutrient density. Edible shellfish include clams, 

mollusks, and oysters.) 

- Shrimp 

(Shrimp is a type of crustacean related to crabs and lobsters. 

It tends to be low in fat and calories but high in protein. 

It’s also loaded with various other nutrients, 

including selenium and vitamin B12.) 

-Trout 

(Trout is another type of delicious fresh 

water fish, similar to salmon.) 

-Tuna 

(Tuna is very popular in Western countries and 

tends to be low in fat and calories while high in protein. 

It’s perfect for people who need to add more 

protein to their diets but keep calories low.) 

ဆန္၊ဂ်ံဳ၊ဆပ္ Grains 

- Brown rice . Brown rice is fairly nutritious, 

with a decent amount of fiber, vitamin B1, and magnesium. 

-Oats 

(Oats are incredibly healthy. 

They are loaded with nutrients and powerful fibers 

called beta glucans, which provide numerous benefits.) 

-Quinoa 

(It is also an excellent source of plant-based protein.) 

မုန္. Breads 

Many people eat a lot of highly processed white bread. 

- Ezekiel bread - Homemade low-carb breads 

ပဲ အမ်ိဳးမ်ိဳး 

Legumes - Green beans -Kidney beans -Lentils . 

နုိ.နွဳင္. နုိ.ထြက္ပစၥည္း

 Dairy Cheese (Cheese is incredibly nutritious, 

as a single slice may offer about the same amount of 

nutrients as an entire cup (240 ml) of milk. 

For many, it’s also one of the most delicious foods you can eat.) 

 -Whole milk ) Whole milk is very high in vitamins, minerals, 

quality animal protein, and healthy fats. What’s more, 

it’s one of the best dietary sources of calcium. 

-Yogurt Yogurt) is made from milk that’s fermented by adding live bacteria to it. It has many of the same health effects as milk, 

but yogurt with live cultures has the added benefit 

of friendly probiotic bacteria. 

ဆီ Fats and oils - 

Butter from grass-fed cows Butter from grass-fed cows is 

high in many important nutrients, including vitamin K2. 

-Coconut oil Coconut oil contains relatively high amounts of MCTs, 

may aid Alzheimer’s disease, and has been shown 

to help you lose belly fat. 

-Extra virgin olive oil 

Extra virgin olive oil is one of the healthiest vegetable 

oils you can find. It contains heart-healthy monounsaturated 

fats and is very high in antioxidants with powerful health benefits. 

 ဥ နွုင္. ဥျမစ္ 

Tubers Tubers are the storage organs of some plants. 

They tend to contain a number of beneficial nutrients. 

-. Potatoes Potatoes are loaded with potassium and 

contain a little bit of almost every nutrient you need, 

including vitamin C. - Sweet potatoes Sweet potatoes are 

among the most delicious starchy foods you can eat. 

They’re loaded with antioxidants and all sorts of healthy nutrients.

 - Apple cider vinegar Apple cider vinegar is incredibly 

popular in the natural health community. 

It’s great to use as a salad dressing or to add flavor to meals.

 - chocolate Dark chocolate is loaded with magnesium a

nd serves as one of the planet’s most powerful 

sources of antioxidants .