Amakhemikhali amakhemikhali ayenzeka ngokwemvelo amakhemikhali akhiqizwa izitshalo. Amanye ama-phytochemicals anika izitshalo zawo ezinhle, njenge-blues ema-blueberries kanti obomvu ama-raspberries namanye ama-phytochemicals anika izitshalo zazo ezihlukile. Lezi zinhlobo ze-phytochemicals zisiza izitshalo ngokuheha izinambuzane nezinye izidalwa ukuze zivotele izitshalo noma zisakaze imbewu.
Amakhemikhali amakhemikhali ayasebenza futhi angathinta impilo yakho uma udla izitshalo eziqukethe ama-compounds. Ucwaningo lwezocwaningo lubonisa ukuthi kungenzeka ukuthi ama-phytochemicals ahlukahlukene angasiza ekuvikeleni umdlavuza noma ekunciphiseni ukukhula komdlavuza, ukunciphisa ukuvuvukala nokusiza ukulawula ama-hormone.
Ucwaningo oluningi luwucwaningo lokuqala olwenziwe ngezilwane zomthamo noma kumaseli kanye nezicubu. Ukuze abacwaningi bazi ukuthi ngabe ama-phytochemicals anezinzuzo zangempela zempilo, kudingeka ahlolwe kubantu. Kuthatha iminyaka ukuthola loluhlobo lwolwazi futhi ngezinye izikhathi ama-phytochemicals awanakulinganiswa.
Amakhemikhali amakhemikhali avame ukukhipha ezitshalweni, asetshenziswe futhi athengiswe njengezithako zokudla. Ngokuvamile kubhekwa sengathi ziphephile, kodwa akukho mthethonqubo omkhulu ngokuphathelene nomthamo wabo noma ngisho nokusebenza kahle, ngakho-ke kubalulekile ukukhuluma nomhlinzeki wakho wezempilo ngaphambi kokuba uthathe lezi zithako, ikakhulu uma unemibandela yezempilo.
Amakhemikhali amakhemikhali ekudleni kwakho
Kunezinhlobo eziningi zama phytochemicals ezihlukahlukene kuzo zonke izitshalo ozidlayo kanti ezinye imithombo zibhekwa njengezakhi. Kodwa-ke, ngokungafani namavithamini namaminerali, azibhekwa njengezakhi ezibalulekile futhi azikho nhlobo ezenziweyo zokufaka ukudla.
Izithelo, imifino, amantongomane, imbewu, okusanhlamvu okugcwele kanye nemifino yizona zinsusa ezinhle kakhulu zama phytochemicals.
Ngenkathi kunesibalo esilungile sobufakazi bokuthi ukudla ukudla okucebile ezitshalweni zezitshalo kunenzuzo empilweni yakho, ucwaningo aluzange luchaze ukuthi kungakanani lokho kuzuza ngenxa yama-phytochemicals ngokuqondile. Inzuzo ingase ibe ngenxa yezakhi noma i-fibre. Kungenzeka futhi ukuthi abantu abadla ukudla okuningi okutshala izitshalo nabo bavame ukusebenza ngokwengeziwe futhi banamathuba okugcina isisindo esinempilo.
Izinhlobo
Kunamaqembu amaningana ama-phytochemicals asekelwe kumakhemikhali awo. Ezinye zama-phytochemicals aziwa kakhulu zihlanganisa i-carotenoids, ehlanganisa i- alpha-carotene, i-beta-carotene, i- lutein , i- lycopene , ne- zeaxanthin . Zonke lezi zinhlobo ze-phytochemicals zingaguqulwa zibe yi-vitamin A emzimbeni wakho, kodwa ingxenye enkulu, i-vitamin A esekelwe kwisitshalo ivela ku-beta-carotene.
- Esinye isigaba sama-phytochemicals ngumndeni we-flavonoids. I-Flavonoids ihlanganisa:
- I- bitcyanidins , etholakala emigqabeni ebomvu, eluhlaza okwesibhakabhaka, nebomvu amajikijolo namagilebhisi.
- I-Flavanols , etholakala itiye, ushokoledi, amajikijolo, amagilebhisi, nama-apula.
- I-Flavanones , etholakala ezithelo ze-citrus.
- I-Flavonols etholakala eziningi zezithelo nemifino.
- I-Flavones etholakala esilimo esidliwayo esinamagatsha anamanzi kanye nepelepele eshisayo.
- Ama-Isoflavones atholakala ku-soy no-legumes.
Amanye ama-phytochemicals afaka ama-compounds okungenzeka wawafunda mayelana nalokhu:
- I-resveratrol etholakala emagilebhisi nasezikhunjini.
- Ama-Lignan atholakala kumbewu kanye nohlamvu oluphelele.
- Ama-phytosterol asetshenziselwa ukwehlisa i-cholesterol ephezulu.
- I-Indole-3-carboninol etholakala emithanjeni ye-cruciferous.
- Curcumin, etholakala ku-turmeric.
- Chlorophyll, etholakala kunoma yini eluhlaza.
I-fibre ingabuye ibekwe njenge-phytochemical ngoba itholakala kuphela ezitshalweni, kodwa ngezinye izikhathi ihlukaniswa njenge-carbohydrate. Kunezintambo eziningana zokudla ezihlanganisa i-cellulose, i-beta-glucan, i-hemicellulose, i-pectin, i-gomme, i-inulin, i-oligofructose, nesitashi esimelana nayo.
Ukudla ukudla okuphezulu e-fiber kuzokusiza ukugcina amazinga akho e-cholesterol ahlole, futhi uthuthukise ukusebenza kwesistimu yokugaya.
Ukudla ukudla okuphezulu e-fiber kunganciphisa i-spikes ye-sugar engaba khona uma udla isamba esikhulu ushukela noma isitashi.
Imithombo:
I-Oregon State University I-Linus Pauling Institute I-Micronutrient Information Centre. "I-Fiber."
I-Oregon State University I-Linus Pauling Institute I-Micronutrient Information Centre. "Flavonoids."
I-Oregon State University I-Linus Pauling Institute I-Micronutrient Information Centre. "Amakhemikhali amakhemikhali."
> Williamson G, Holst B. "Inani lokudla lokudla (DRI) lokudinga i-polyphenols yokudla: ingabe sihamba ngendlela efanele?" I-Br N Nutriti. 2008 Jun; 99 Suppl > 3: S55-8. >