<prompt> Tengeneza orodha ya vyakula vyenye nyuzinyuzi nyingi  <response>: 1. Maharage, kama vile maharagwe ya baharini, nyeusi na figo 2. Dengu 3. Punja 4. Berries, kama vile raspberries na blackberries 5. Oatmeal 6. Mboga, kama vile brokoli, karoti na Brussels sprouts 7. Nafaka nzima, kama vile wali wa kahawia, kwino, pasta ya ngano na mkate 8. Karanga na mbegu, kama vile mlozi, mbegu za chia na flaxseeds 9. Vifaranga 10. Viazi vitamu 11. Tufaha 12. Pears 13. Njegere 14. Mbegu za komamanga 15. Shayiri. 