1 - Ama-Blueberries Ayisifo Esiphezulu Sokuvimbela I-Antioxidant
Buza ochwepheshe abahlanu bokudla ukuze banikeze uhlu lwezintandokazi zabo "eziphezulu," futhi imiphumela iyohluka-kodwa izophinde ifinyeleleke. Isizathu sokudla ngasinye sinikeza into ehlukile futhi ebaluleke kakhulu ekusebenzeni komzimba.
Ukudla okunye ohlwini kungase kube umthombo ocebile weprotheyini noma i-fibre, kepha ukuphelelwa amandla kwamavithamini namaminerali. Esinye isidlo esiphundu singalawulwa yi-anti-oxidants, kodwa ikakhulukazi engekho amaprotheni. Yingakho ochwepheshe bathi ukudla izidalwa ezihlukahlukene zamandla kuyindlela engcono kakhulu yokuqinisekisa impilo enhle. Zama udle ukudla okulandelayo nsuku zonke, futhi uzohlola cishe wonke amabhokisi okunomsoco.
Thatha ama-blueberries, isibonelo. Ekucwaningweni kwezithelo kanye nemifino evamile, ama-blueberries aqukethe ama-antioxidants amaningi kunabalingani abangaphezulu kuka-40. Lokhu kubeka ubheke obungapheliyo ohlwini oluphezulu lohlu lokuqapha umdlavuza, isifo senhliziyo, ukucindezeleka kwengqondo, nokukhubazeka kwe-macular.
Ama-blueberries nawo avikela ngokumelene nezifo ezibangelwa umchamo, ngenxa ye-epicatechins ye-antioxidant. Ama-epicatechins avimbela amabhaktheriya ukuba anganamatheli odongeni lwesinye. Ama-blueberries nawo aphezulu emanzini , ahlinzekela i-hydration esikhumbeni nasemangqamuzaneni omzimba.
Ukudla isigamu sendebe ye-blueberries inelisa izithelo nemifino eyodwa ekhonza ngosuku.
2 - I-Oats ye-Fiber Intake
Ama-oats aphezulu e-fibre e-soluble futhi ahlotshaniswa nokuncipha kwengcindezi yegazi kanye namazinga amaningi e-cholesterol. Ama-oats ama- carbohydrate amahle , futhi acebile ku-beta-glucan. I-Beta-glucan iyi-fiber enamandla ene-soluble esiza ukunciphisa ukugaya kweshukela nokugcina amazinga kashukela egazi ngaphansi kokulawula.
Ama-oats nawo angumthombo omuhle weprotheni yezitshalo eziwusizo ekusizeni ukukhula kwemisipha nokulungisa. Inkomishi ngayinye yokukhonza inikeza ama gramu angu-10, futhi izifundo eziningi zibonise ukuthi ukudla i-oatmeal kunciphisa ingozi yesifo senhliziyo.
Nika amandla usuku lwakho nomzimba wakho ngesitsha se-oats-nesekuseni kwasekuseni ngaphandle kwalokho, kuyisidlo sakusihlwa ngaphambi kokuqala noma sokufunda .
3 - I-Apple ngelanga igcina udokotela
Ucwaningo lungase luqiniseke ukuthi " i- apula ngosuku igcina udokotela kude." Ama-apula kukhona ukudla okulayishiwe nge-antioxidants quercetin ne-catechin. I-Quercetin ne-catechin bavikela amangqamuzana ethu nokusiza ukunciphisa ingozi yomdlavuza nesifo senhliziyo. Qaphela: Ungathola ama-fibre amaningi nezakhi ngokudla isikhumba.
I-apple nesikhumba ziphakeme kakhulu kune-fibre kunezinye izithelo eziningi, ezingasiza ekulahlekelweni kwesisindo ngokuthuthukisa ukukhathala. Ama-apula adle kakhulu, agcwalisa, futhi anike amandla ngaphezu kwempilo ye-antioxidant enhle kakhulu.
I-apula isibe "ukudla okusheshayo" okusha kwempilo.
4 - I-Green Tea Ikhulisa i-Metabolism
Itiye elihlaza liqukethe amandla okulwa nama-antioxidants. Amanani ayo e-antioxidant aboniswa ukuthi aphakeme kunalawo alinganiswa izithelo nemifino.
Ithi elihlaza liqukethe ukulinganisa okuphezulu kwe-catechin, i-antioxidant eboniswe ukusiza ukuvimbela ukulimala kwamangqamuzana emzimbeni. I-Catechin iboniswa ukunciphisa ukuvuvukala emzimbeni. Ukuvuvukala kuthiwa kubangela izifo nokugula. Le antioxidant enamandla iboniswa ukunciphisa ukucindezelwa kwegazi eliphezulu nokunciphisa ingozi yesifo senhliziyo.
Ithiye elihlaza liye lafakazelwa ukuthi lizosiza ukuvimbela ukubunjwa kwamapulethi ahlobene nesifo se-Alzheimer's. Ezinye izinzuzo zezempilo zihlanganisa ukukhula kwe-metabolism yokulahlekelwa isisindo.
Ukujabulela itiye eliphezulu kuvele kube mnandi-khumbula nje ukuyigcina kube luhlaza.
5 - I-Ground Flaxseeds Iyancipha Ukuvutha
Ama-flaxseeds akuwona nje umthombo omuhle we-fiber kodwa futhi ulayishwe nge-alpha-linolenic acid. I-Alpha-linolenic acid i-fatty edingekayo eboniswe ukunciphisa ukuvuvukala emzimbeni. Ama-flaxseeds nawo aqukethe i-lignans. IziLignan zihlobo lwezakhi zezitshalo ezibizwa ngokuthi i-polyphenols. Lezi zandulela zifaka amazinga amanciphise ama-cancer ahlobene ne-hormone.
Ezinye izakhiwo zokulwa nokuvuvukala kwembewu ye-flax ziye zasiza izimo ze-acne nezimo ze-asthma. I-flax ipulazi ngumthombo omuhle kakhulu we-fiber futhi iyasiza ekunciphiseni izinkinga zokugaya ukudla. I-flaxseed izakhi ezinomsoco nomthombo ocebile wamafutha enempilo.
I-Flax yi-superfood ephawulekayo egcwele amaminerali, ama-fatty acids amahle, kanye namaprotheni asebenzayo. Izinzuzo zezempilo zitholakala lapho imbewu yonke yefilakisi ingenjalo ngaphandle kwalokho iphuma ngendlela efanayo nayo.
6 - I-yogurt iyathuthukisa ama-bacterial Gut
I-yogurt iyaziwa nge-probiotic yayo noma ibhaktheriya ephilayo ezuzisayo. I-yogurt iboniswa ukunciphisa ukukhula kwamabhaktheriya anobungozi emkhakheni wokugaya. Futhi kusiza ukugcina amazinga ph anzile emzimbeni.
Ukudla i-yogurt kuboniswa ukukhulisa isimiso sethu somzimba sokuzivikela komzimba nokuhlinzeka ukuvikelwa ezifweni ezifana nomdlavuza. Ama-probiotics angasiza ngezifo zesisu semvubelo, isifo sofuba esivuvukalayo, izilonda, nezifo zokungcolisa umchamo.
I-yogurt nayo ingumthombo omkhulu we-calcium ne- pr otein . Akuwona wonke ama-yogurts adalwe alinganayo. Bheka ukubhalisa "amasiko aphilayo futhi asebenzayo" ukuqinisekisa ukuthi liqukethe ama-probiotics. Kubuye kunconywe ukuba kudle izinhlobo ezihlukahlukene ze-sugared.
7 - i-Broccoli yiNkosi eyi-Antioxidant
I-Broccoli, i-carbohydrate e-cruciferous ingenye ye-antioxidants enamandla kunazo zonke ebhokisini lethu lamathuluzi okudla. I-Broccoli ivikela umzimba wethu ngokumelene nomdlavuza kanye namanothi phezulu ohlwini oluhle kakhulu.
I-Broccoli inikeza inani eliphezulu lokudla okunomsoco ngezindleko eziphansi ze-caloric. Kuyinto enomsoco kunazo zonke zemifino ephezulu yemifino. Ucwaningo lubhalwe u-broccoli inkosi yokuvimbela umdlavuza. Ucwaningo luye lwabonisa ama-sulfur compounds embonini ye-broccoli izakhi zethu zegciwane ukuze kukhuliswe ukukhiqizwa kwe-enzyme. La ma-enzyme angase ahlasele izidakamizwa ezenza umdlavuza.
Ngaphezu kwalokho, i-broccoli iphinde ivuselele isimiso somzimba sokuzivikela, isekela impilo ye-cardiovascular, yakha amathambo futhi ilwa nokukhubazeka kokuzalwa.
8 - I-Olive Oil for Heart Health
Amafutha omnqumo kubhekwa njengamafutha enempilo enempilo aboniswe ukunciphisa ingozi yesifo senhliziyo. Amafutha asemqoka athola amafutha omnqumo i-monounsaturated fatty acids (i-MUFAs). I-MUFA iye yaboniswa ukuchofoza i-cholesterol esiphelele kanye nosizo ukuzinzisa ukugwedla kwegazi.
Amafutha omnqumo ahlanganiswe nokunciphisa amazinga e-insulini, ukulawulwa ushukela egazini. Ucwaningo lubonise inzuzo enkulu kulabo ababhekene nesifo sikashukela sohlobo lwesibili.
Amafutha omnqumo nawo aphuma ngama-antioxidants okuthiwa ama-phenols axhunyaniswe nokuvimbela ukwakhiwa kwe-cholesterol emadongeni ase-artery. Funa "intombi," "eyintombi," noma "amafutha omnqumo obandayo" okwezimiso ezingcono kakhulu zokudla okunomsoco.
Umthamo ophakanyisiwe yi-isipuni esisodwa nsuku zonke ukuze uzuze izinzuzo zempilo enempilo.
9 - Ubhontshisi Ubungani Bokudla
Ubhontshisi umthombo omuhle kakhulu we-fibre e-soluble kanye ne-carbohydrate enhle yokudla nsuku zonke. I-fiber e-soluble iyasiza inhliziyo ngokugcoba i-cholesterol ngaphambi kokuba nethuba lokunamathela odongeni lwe-artery. I-cholesterol isuswa ngokoqobo ngemisebenzi yomzimba evamile. Ucwaningo lubonisa ukuthi ukudla i-fibre e-soluble eningi kunganciphisa i-cholesterol engamaphesenti angu-10 kuya kwangu-15 futhi ixhunywe nesifo senhliziyo esinciphile.
Amabhontshisi amnyama aqukethe ama-anthocyanins, ama-antioxidant compounds aboniswe ukuthuthukisa ukusebenza kobuchopho. Zinezilinganiso eziphezulu kakhulu zeprotheni yokulinganisa kodwa kufanele zihlanganiswe nokusanhlamvu okufana nelayisi elibomvu ukudala iphrotheni ephelele.
Amabhontshisi angaphezu kwe "izithelo zomculo," futhi izinzuzo zezempilo zingangaphezu kwezingoma.
10 - I-Cinnamon iyisiphuzo sokuphulukisa
I-Cinnamon isibe yinye yezinongo ezinamandla kakhulu zokuphulukisa ezithola izinhlu ze-superfood. Izifundo ziye zaxhuma isinamoni ekuthuthukiseni ushukela wegazi kubantu abanesifo sikashukela.
I-Cinnamon nayo iboniswa ukuthi inezinto zokulwa namagciwane, anti-parasitic, kanye nama-anti-fungal.
I-cinnamon iphinde ibe ne-manganese, i-iron, i-calcium, ne-fibre konke okuzuzisa umzimba. Izinzuzo zezempilo zaleli spice super ziyaqhubeka zembulwa ngezifundo eziqhubekayo kodwa sekuyisikhathi eside zisetshenziselwa imithi yendabuko.
Kuyinto ejabulisayo ukuthola izinzuzo zesinamoni uye wakhula ngaphandle kwephayi le-apula kanye ne-cider ekhangelwe ku-superfood okuhle empilweni yakho.
> Imithombo:
> I-Alzheimer's.net Inkumbulo Yokukhuthaza Ukudla Okudla Okumnandi Okulwela I-Alzheimer's. 2013.
> I-Di Noia J. Ukuchaza Izithelo Zomzimba Nemifino: Indlela Yokusebenzisa Umthamo Wokudla. I-Dis Dis Chronic 2014; 11: 130390.
> Garelnabi M, Mahini H, Wilson T. Quercetin adla ngokuzivocavoca ihambisa i-lipoprotein metabolism futhi inciphisa ukubunjwa kwe-atherosclerosis. I-Journal ye-International Society of Sports Nutrition. 2014; 11: 22.