DATES ( ျမန္မာလုိ ထန္းသီးလား မသိေသးဘူး )

 1. Very Nutritious A 3.5-ounce (100-gram) serving 
provides the following nutrients 
(1): DATES သီး 100 gram ၌ ပါ၀င္ေသာ ဗီတာမင္မ်ား 
• Calories: 277 
• Carbs: 75 grams 
• Fiber: 7 grams 
• Protein: 2 grams 
• Potassium: 20% of the RDI 
• Magnesium: 14% of the RDI 
• Copper: 18% of the RDI 
• Manganese: 15% of the RDI 
• Iron: 5% of the RDI 

• Vitamin B6: 12% of the RDI Dates contain several 

vitamins and minerals, in addition to fiber and antioxidants. 

However, they are high in calories since they are a dried fruit.

2. High in Fiber အမ်င္ပါ၀င္မွဳ မ်ားျပီး

 ေသြးခ်ိဳကာကြယ္ေပးသည္။ 

3. High in Disease-Fighting Antioxidants Here’s an 

overview of the three most potent antioxidants in dates: 

May Promote Brain Health ဦေနွာက္ ဥာဏ္ရည္ တုိးတက္ေစျပီး 

plaques ကာကြယ္ေပးသည္။ 

4. May Promote Natural Labor ေရာဂါ ကာကြယ္စြမ္းအား ျမင္.မားသည္။ ကုိယ္၀န္ေဆာင္မိခင္မ်ား ခေလးေမြးခါနီး ေနာက္ဆံုးပတ္အတြက္ 

စားရန္ သင္.ေတာ္သည္။ 

6. Excellent Natural Sweetener 

7. Other Potential Health Benefits. 

8. Easy to Add to Your Diet .

ခႏၵာအတြက္ အဆုိးဆံုး အစားအေသာက္ ၂၀ မ်ိဳး

1- Sugary drinks Alternatives (Drink water, soda water, 

coffee, or tea instead. Adding a slice of lemon to water 

or soda water can provide a burst of flavor.)  

2. Most pizzas Pizza is one of the world’s most popular junk foods. Alternatives (Some restaurants offer healthier ingredients. 

Homemade pizzas can also be very healthy, 

as long as you choose wholesome ingredients.) 

3. White bread Alternatives : For people who can 

tolerate gluten, Ezekiel bread is an excellent choice. 

Whole-grain bread is also healthier than white bread. 

 4. Most fruit juices Fruit juice is often assumed to be healthy. 

While juice contains some antioxidants and vitamin C,

 it also packs high amounts of liquid sugar 

5. Sweetened breakfast cereals Breakfast cereals are processed 

cereal grains, such as wheat, oats, rice, and corn. 

Alternatives (Choose breakfast cereals that are high in fiber 

and low in added sugar. Even better, make your own 

oat porridge from scratch.) 

6. Fried, grilled, or broiled food Frying, grilling, and broiling 

are among the unhealthiest cooking methods. Alternatives 

(To improve your health, choose milder and healthier cooking 

methods, such as boiling, stewing, blanching, and steaming.) 

7. Pastries, cookies, and cakes Most pastries, cookies, and 

cakes are unhealthy if eaten in excess. Alternatives; 

(If you can’t stay away from dessert, spring for 

Greek yogurt, fresh fruit, or dark chocolate.) 

 8. French fries and potato chips Whole, white potatoes are very healthy. However, the same cannot be said of French fries 

and potato chips. Alternatives; Potatoes are best consumed boiled, 

not fried. If you need something crunchy to replace 

potato chips, try baby carrots or nuts. 

9. Gluten-free junk foods About one-third of the U.S. population 

actively tries to avoid gluten (25). Alternatives 

(Choose foods that are naturally gluten-free, 

such as unprocessed plant and animal foods.) 

10. Agave nectar Agave nectar is a sweetener that’s often 

marketed as healthy. Alternatives ( Stevia and erythritol 

are healthy, natural, and calorie-free alternatives.) 

11. Low-fat yogurt Yogurt can be incredibly healthy. 

Nonetheless, most yogurts found in the grocery store 

are bad for you. Alternatives (Choose regular, full-fat yogurt that contains live or active cultures (probiotics). If possible, 

buy varieties from grass-fed cows.) 

12. Low-carb junk foods Low-carb diets are very popular. 

These foods are often highly processed and packed with additives. Alternatives ( If you’re on a low-carb diet, aim for foods that are naturally low in carbs, which include eggs,

 seafood, and leafy greens.) 

13. Ice cream Ice cream may be delicious, but it’s loaded with sugar. Alternatives ( It’s possible to opt for healthier brands or 

make your own ice cream using fresh fruit and less sugar.) 

14. Candy bars Candy bars are incredibly unhealthy. 

Alternatives ( Eat fruit or a piece of quality dark chocolate instead.) 

15. Processed meat Even though unprocessed meat 

can be healthy and nutritious, the same is not true

 for processed meats.  Alternatives (If you want to eat bacon, sausages, or pepperoni, try to buy from local butchers 

who don’t add many unhealthy ingredients.) 

16. Processed cheese Cheese is healthy in moderation. 

Alternatives ( Eat real cheese instead. Healthy types include feta, mozzarella, and cottage cheeses. Many vegan cheese 

alternatives can also be good choices.) 

17. Most fast food meals Generally speaking, fast-food 

chains serve junk food. Most of their offerings are 

mass-produced and low in nutrients. Alternatives (As a result of mounting pressure, many fast-food chains have 

started offering healthy options.) 

18. High-calorie coffee drinks Coffee is loaded with antioxidants and offers many benefits. Alternatives- Drink plain coffee instead. 

You can add small amounts of heavy cream or 

full-fat milk if you desire. 

19. Anything with added sugar or refined grains It’s important

 to avoid or at least limit  foods that contain added sugar, 

refined grains, and artificial trans fats. Alternatives : 

Aim for nutrient-dense, whole foods, such as

 fresh fruits and whole grains. 

20. Most highly processed foods The simplest way to eat 

healthy and lose weight is to avoid processed foods as much as possible.Processed goods are often packaged and loaded 

with excess salt or sugar. Alternatives : When you’re shopping, 

make sure to read food labels. Try to load up your 

cart with plenty of veggies and other whole foods.

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 .