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Dairy foods have all of the critical nutrients necessary for bone wellness, like calcium, vitamin D and potassium. Vitamin D can promote bone power and brain health, per the American Academy of Orthopedic Surgeons, and potassium can assist reduce blood pressure level, for each the American Heart Association.
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These foods are a อาหาร หลัก 5 หมู่ ประโยชน์ superb supply of nutrients, Electricity and fibre and should make up just around a 3rd of the diet regime.
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Opt for lean cuts of meat and mince, and consume less purple and processed meat like bacon, ham and sausages.
The table beneath lists some foods from the Grains Team divided into its two subgroups: Entire Grains and Refined Grains. Should you click on the hyperlinked foods, you will note an image of a particular degree of that food that counts as one ounce-equivalent of grains — or occasionally 2 ounce-equivalents.