Dawr emaw, bazar emaw i kal huna thlai leh thei rawng hrang hrang i hmuh thin kha i en tawh em? Dark red tomatoes , orange carrots, purple eggplants, green vegetables... Heng rawng te hi hmuh hian ei duhna a siam a, heng rawng tin hi kan taksa tan thuchah ang mai a ni. Heng rawng hnuaiah hian kan taksa tana \angkai tak tak leh natna laka min venghimtu chemical compound te tak te tam tak a inthup a ni . Chu chu phytonutrients kan tih chu a ni. Vawiin hian heng thil siamna mak tak takte hi han sawi ila.
A awlsam zawngin, heng phytonutrients te hi engte nge ni?
A awlsam hle mai. “Phyto” tih hi Greek tawngin “plant” tihna a ni. “Nutrient” tih awmzia chu “nutrient” tihna a ni. Phytonutrients hi thlai chi hrang hranga awm nutrients a ni . Chungte chu phytochemicals an ti bawk.
Ngaihtuah teh, thlai te hian natna, rulhut, fungi , leh ni ang chi hlauhawm lakah an inven a ngai a ni. Heng phytonutrients te hi chu venhimna atan chuan thlai te ngeiin an siam chhuah chemical an ni. Mak tak mai chu, heng thlai te hi kan ei hian kan taksa pawhin chu venhimna chu a dawng ve bawk.
Hengte hi vitamin leh mineral angin kan dam khawchhuahna atan a pawimawh lo . Chu chu phytonutrients tlakchham vangin kan thi dawn lo tihna a ni. Amaherawhchu, kan ei leh in-a telh an nih chuan natna tam tak a veng thei a, kan taksa a thawk tha thei bawk. Tun thlengin scientist-te chuan thlai ei tur a phytonutrients chi hrang hrang 25,000 chuang an hmuchhuak tawh a ni.
Kan taksa tana phytonutrients pawimawh tak tak thenkhat chu:
Heng sang tam tak zingah hian kan hriselna atana pawimawh bik chi hrang hrang sawi hlawh ber tlemte han thlir ila. He table hian eng nge an nih, eng ei tur nge an hmuh tih leh eng hlawkna nge an pek tih hriatthiamna a pe ang che.
| Phytonutrient chi hrang hrang a awm | Hengte hi ei tur tlanglawn tak a ni. | Taksa tana hlawkna ber |
|---|---|---|
| Carotenoids a awm bawk | Thlai leh thei sen, orange, sen, leh dark green te, carrot, pumpkin, sweet potato, tomato, watermelon, spinach, leh kale te ang chi te. | Hengte hi antioxidant chak tak an ni. Taksa chhunga cell tichhe thei free radicals te an do thin. Carotenoid thenkhat chu kan taksaah hian vitamin A ah a inthlak a. Hei hi mit hmuhna leh immune system atan a pawimawh hle. Lycopene hian prostate cancer vei theihna a ti tlem a ni. Lutein leh zeaxanthin hian mitdel leh kum upat avanga mit natna (macular degeneration) a veng thei a ni. |
| Ellagic Acid hmanga siam a ni | Berry te hian strawberry, raspberry, leh pomegranate te an duh thin. | Zirna hrang hrangah chuan cancer cells te thanna control nan a pui thei a, liver atanga cancer thlentu chemicals te pawh a paih chhuak thei tih hmuhchhuah a ni. Mahse, hei hi laboratory study-ah tih a ni ber a, chuvangin mihring taksa chunga a nghawng dan hriatthiam nan thil tam zawk tih a ngai a ni. |
| Flavonoids a awm bawk | Green tea, orange, apple, onion, berry, kale te a awm bawk. | Hei hi category lian tak a ni. Green tea-a catechins hian cancer chi hrang hrang a veng thei a ni. Orange-a Hesperidin hian taksaa inflammation a tihziaawm bakah natna khirh tak tak lakah a venghim bawk. Apple leh onion-a awm antioxidant chi khat Quercetin hian asthma, cancer thenkhat leh thinlung natna te a tihziaawm thei a ni. |
| Resveratrol a ni | Grape (a bik takin purple te), red wine. | Antioxidant leh anti-inflammatory compound a ni. Research thenkhat chuan thinlung natna leh cancer thenkhatte tihziaawmna kawngah a pui thei niin an sawi. Ran zirchiannaah pawh dam rei theihna kawngah nghawng a nei thei tih hmuhchhuah a ni. |
| Glucosinolates a awm bawk | Thlai chi hrang hrang, cabbage, broccoli, cauliflower, leh Brussels sprouts te pawh a awm. | Heng thlai chi hrang hrangte hi an characteristic pungent aroma leh flavor pe tu compound te an ni. Kan chhum leh kan ei hian chemical dangah an inthlak a, chu chuan cancer cell siam leh than dan control-na a pui a ni. |
| Phytoestrogens te hi a awm a | Soybean leh soy atanga siam, flaxseeds, sesame seeds te. | An insiam dan hi kan taksaa hormone estrogen nen a inang a. Chuvangin taksaa estrogen level balance turin an pui thin. Soy foods hian hmeichhiate uterine cancer leh ruh hloh theihna a tihziaawm tih finfiahna engemaw zat a awm. |
Engtin nge heng thil hlu tak takte hi kan ei leh inah kan belhchhah theih ang?
Hei hi a awlsam hle mai. Danglamna lian tak siam a ngai lo, thil tenawm tlemte ngaihtuah mai rawh.
A thurûk awlsam ber chu “rai ang maia ei” hi a ni. Chu chu i plate-ah thei leh thlai chi hrang hrang dah tel tihna a ni. Color i neih tam poh leh phytonutrients i hmu tam zawk thin.
- Chaw ei apiangah rawng chi khat dah la: Buhfai i ei hunah chuan thlai rawng hrang hrang, pickle emaw, sambol emaw dah la. Chawhmeh atan tomato slice khat leh cucumber slice khat chhang nen ei la.
- Thei hi theihnghilh suh: Ni khatah thei pakhat emaw pahnih emaw ei hi tih danah siam rawh. Chaw ei inkara riltam tlem i neih chuan biscuit aiah banana emaw orange emaw ei thin ang che.
- Thil thar enchhin rawh: Nitin thlai leh thei i ei ang chiah chiah ei ai chuan kar khatah vawi khat tal i eitur ah thlai thar emaw thei thar emaw telh la. I ei ngai loh thil hi i taksa tan a tha ber pawh a ni mai thei.
- I siam danah fimkhur rawh: Thlai chu rei lutuk emaw, oil-a hmin emaw hian heng nutrient hlu tak takte hi a tichhe thei a ni. Chuvangin a tlem thei ang bera boil emaw steam emaw a tha ber.
Supplement aiin ei tur a tha zawk em?
Tunlai hian damdawi dawrah phytonutrient supplement chi hrang hrang a awm tawh a. Mahse, heng nutrients te hi natural foods atanga lak hi a tha ber leh him ber a ni fo thin tih hre reng ang che .
A chhan chu chaw pakhatah hian phytonutrient pakhat chauh a awm lo. Compound sang tam tak a awm a, in tanpui tawn a ni. Entîr nân, apple-a flavonoids, vitamin C , leh fiber te hian flavonoid pill ei aṭanga hlawkna i hmuh ang chiah chu an thawk dun a ni.
Tin, supplement tam tak ei hian a châng chuan a tichhe thei bawk. Chuvangin, damdawi lam harsatna i neih emaw, supplement ei tan i ngaihtuah emaw a nih chuan, i doctor nen thurawn dil hmasa phawt ang che .
Take-Home Thuchah a ni
- Phytonutrients hi chemical compound hlu tak, thlai chawa awm, natna laka kan taksa venghimtu a ni.
- Chungte chu thlai chi hrang hrang, thei chi hrang hrang, legumes, thlai chi hrang hrang, nut, leh tea ang chi thilah te hmuh tur a awm tlangpui.
- I plate-ah hian rainbow of colors dah tum ang che. Chutiang chuan phytonutrients chi hrang hrang i hmu ang.
- Heng nutrients te hi supplement atana ei ai chuan natural foods atanga lak hi a hrisel zawk fo thin.
- If you have any concerns about your health or diet , thil thar i tan hmain i doctor nen inbiakna neih a pawimawh hle.
Phytonutrients, Nutrition, Ei leh in hrisel, Thlai, Thei, Carotenoids, Flavonoids, Antioxidants, Preventive Health
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