Fikradda cuntooyinka midabka leh waa David Heber. Buugga "Xogkee ayuu yahay cuntadaada?", Wuxuu cuntada u qaybiyaa kooxo midab:
- Waxyaabaha casaanka ah (yaanyada, tufaaxa, sheyga cas). Neefta ku noolaanshaha qamrada, waxay yareeysaa halista kansarka.
- Cuntooyinka casaan-gaduudka (canab, khamri casaan, blueberries, strawberries, eggplants, tufaax cas). Waxay ka kooban tahay anthocyanins, ilaalinta shaqada wadnaha.
- Waxyaabaha liinta leh (karootada, mangoes, bocorka, baradhada macaan). Hodan ku ah A iyo B-carotene. Hagaajinta xiriirka gacanta, aragtida, ka hortagga dhacdada kansarka.
- Waxyaabaha cagaarka ah ee jaalaha ah (liisaska, tangerines, papaya, nectarines). Waxay ka kooban yihiin fitamiin C. Waxay ilaaliyaan unugyada jidhka, waxay caawiyaan dheef-shiid kiimikaad, kor u qaada nuugista birta.
- Waxyaabaha cagaaran-cagaaran (isbinaajka, khudaarta kala duwan, hadhuudh, digir cagaaran, avokado). Nafaqada lutein. Horumarinta caafimaadka indhaha oo yaree halista cataracts.
- Cuntooyinka cagaaran (kaabajka caleen, broccoli, kaabajka cad iyo sprouts Brussels). Ku darso jeermiska beerka ee soo saaro walxaha kala geddisan ee unugyada kansarka.
- Cuntada cad iyo cagaarka (basasha, toonta, celery, khamri cad). Rich
flavonoids, ilaaliyo xuubabka unugyada.
Maalin kasta, cuntooyinka waxaa loo adeegsan karaa midabyo gaar ah, diyaarinta maalinta huruuda ah, orange ama maalin cagaaran.
Maalintaas, David Heber wuxuu kula talinayaa cunista 7 jeer khudradda miraha iyo khudaarta. Mid ka mid ah adeegga waa hal koob oo khudaar cayriin ah ama nus koob oo miro ah ama khudrad la dubay. Iyadoo loo oggol yahay in lagu daro?
"Haa" iyo "Maya" cunnooyinka midabka
- Haa: soya, digaaga, badeecada badda, caanaha dufanku ku yar yahay, ukunta cad, miraha, khudaarta, saliida saytuunka, saytuunka, lowska, digirta.
- Maya: Hilib dufan, jaallo ah, subag, margarin, macmacaanka, dufanka trans.