Ama-Phytonutrients kanye Nendlela Ongayithola Ngayo Kakhulu Ekudleni Kakho
Ama-phytonutrients, awaziwa nangokuthi ama-phytochemicals, ahlanganiswa nezitshalo (ngaphandle kwamavithamini, amaminerali, nama- macronutrients ) anomphumela omuhle umzimba. Kukhona okungaphezu kwama-30,000 kubo, kodwa inamba encane nje ihlaziye futhi ihlolwe kuze kube manje. Ama-phytonutrients angavikela izigidigidi zamangqamuzana ezifweni. Ezinye zazo zinemiphumela e- antioxidant .
Abanye bangase bathuthukise isimiso somzimba sokuzivikela, noma babe nemiphumela ephikisana nokuvuvukala, i-antiviral, antibacterial, noma noma ukusiza ukulungisa umonakalo weseli. Imifino kanye nezithelo ezimibalabala kakhulu zivame ukuba ziphakeme kunazo zonke kulezi zimakhemikhali, kodwa itiye, ushokoledi, amantongomane, imbewu ye-flax, namafutha omnqumo nazo zinemithombo emikhulu yama-phytochemicals. Imindeni ehlukahlukene yezitshalo ithambekele emindenini ethile yamaprottonutrients, ngokwesibonelo, ukudla oku-orange kuvame ukuba neqembu le-carotenoid.
Yidla i-Rainbow: I-Phytonutrients in Color
Kungenzeka ukuthi uke wezwa ukuthi kufanele "udle ubuningi", futhi ukubaluleka kwe-phytonutrients yisinye sezizathu. Ukudla u-rainbow kusivumela ukuba sithole ama-phytonutrients amahle kakhulu njengoba imibala yawo ehlukene inikeza izinzuzo ezehlukene zezempilo. Isibonelo, i -lycopene ku-utamatisi kanye ne-pink grapefruit, i-anthocyanins emajikijolo, nama-flavonoids enothokolethi yizo zonke izibonelo zama-phytonutrients azuzisayo asebenza ngendlela ehlukile.
Amaqembu amaningi ase-phytonutrient (isib. Ama-flavonoids nama-lignans) awela eqenjini elikhulu elibizwa nge-polyphenols.
Nazi imibala emihlanu ye-phytonutrients kanye nomsebenzi wombala ngamunye ohambisana nawo:
- Ama- apula, ama-apula, ama-raspberries, ama-beet, ama-cherry nama-grapefruit
Usekela i-prostate, i-urinary tract kanye ne-DNA yezempilo. Ukuvikela umdlavuza kanye nesifo senhliziyo kuhlanganisa i-lycopene, i-ellagic acid, i-quercetin, i-hesperidin, i-anthocyanidins
- I-Purple - isitshalo seqanda, amagilebhisi, ama-blueberries nama-blackberries
Kulungile inhliziyo yakho, ubuchopho, amathambo, isifo somzimba kanye nempilo yokuqonda okubandakanya i-resveratrol, i-anthocyanins, i-phenolics, i-flavonoids - Green - kiwi, avocado, cantaloupe, broccoli, isipinashi
Isekela impilo ye-eye, umsebenzi we-arterial, umsebenzi wesibindi nempilo yeselula ihlanganisa i-EGCG, isothiocyanate, i-lutein, i-zeaxanthin, i-isoflavones, i-flavonoids, i-coumestans - Ama- anyanisi amhlophe , amakhowe, amapheya
Usekela amathambo enempilo, uhlelo lokujikeleza futhi alwa nesifo senhliziyo nomdlavuza kuhlanganise ne-EGCG, i-allicin, i-quercetin, i-indoles, i-glucosinolates - Iphuzi / i-Orange - ithanga, izaqathe, amapayipi, i-ananasini ne-papaya
Ikhuthaza ukukhula okunempilo nentuthuko kanye nempilo enhle ye-eye kubandakanya i-alpha-carotene, i-beta-carotene, i-beta-cryptoxanthin, i-lutein / i-zeaxanthin, i-hesperidin
Indlela Yokudla Ngempela I-Rainbow
Isu elihle kakhulu emindenini enezingane ukugcina isithombe sezithelo nemifino ezungeze ikhishi. Ucwaningo lubonisa ukuthi ukuzungeze izithombe zezithelo nemifino kungandisa ukondliwa kwakho kokudla. Ngcono nakakhulu, ungagcina ishadi esiqandisini noma ekhishini lapho singakhunjuzwa ukuthi yiziphi izithelo nemifino esiyidlile kakade nokuthi yikuphi "imibala" yokudla abaye bayidla.