Kodi munayamba mwaonapo ndiwo zamasamba ndi zipatso zokongola zomwe mumaziona mukapita kusitolo kapena kumsika? Tomato wofiira wakuda, kaloti wa lalanje, biringanya wofiirira, ndiwo zamasamba zobiriwira… Kuona mitundu iyi kumakupangitsani kufuna kudya, ndipo mtundu uliwonsewu uli ngati uthenga kwa thupi lathu. Kumbuyo kwa mitundu iyi kuli mankhwala ang'onoang'ono ambiri omwe amapindulitsa thupi lathu komanso amatiteteza ku matenda . Ndicho chimene timachitcha kuti phytonutrients. Lero, tiyeni tikambirane za zosakaniza zodabwitsazi.
Mwachidule, kodi zakudya zimenezi ndi ziti?
Zosavuta kwambiri. Mawu akuti "Phyto" amatanthauza "chomera" mu Chigiriki. "Nutrient" amatanthauza "chakudya chopatsa thanzi." Ma phytonutrients ndi zakudya zomwe zimapezeka m'zomera . Izi zimatchedwanso phytochemicals.
Taganizirani izi, zomera ziyenera kudziteteza ku zoopsa monga matenda, tizilombo, bowa , ndi dzuwa. Zakudya zimenezi ndi mankhwala omwe zomera zimadzipangira okha kuti zitetezedwe. Chodabwitsa n'chakuti, tikadya zomera zimenezi, matupi athu amalandiranso chitetezo chimenecho.
Izi sizofunikira kuti tipulumuke monga mavitamini ndi michere . Izi zikutanthauza kuti sitidzafa chifukwa chosowa michere ya zomera. Komabe, ikawonjezedwa muzakudya zathu, ingathandize kupewa matenda ambiri ndikusunga matupi athu akugwira ntchito bwino. Asayansi mpaka pano apeza mitundu yoposa 25,000 ya michere ya zomera mu zakudya za zomera.
Zina mwa zinthu zofunika kwambiri pa thanzi lathu ndi izi:
Mwa zikwizikwi izi, tiyeni tiwone mitundu ingapo yomwe imakonda kufotokozedwa kwambiri yomwe ndi yofunika kwambiri pa thanzi lathu. Tebulo ili likuthandizani kumvetsetsa zomwe zili, zakudya zomwe zimapezekamo, komanso zabwino zomwe zimapereka.
| Mtundu wa zakudya zopatsa thanzi | Izi ndi zakudya zodziwika bwino. | Ubwino waukulu wa thupi |
|---|---|---|
| Ma Carotenoid | Ndiwo zamasamba zachikasu, lalanje, zofiira, ndi zobiriwira zakuda monga kaloti, dzungu, mbatata, tomato, chivwende, sipinachi, ndi kale. | Izi ndi ma antioxidants amphamvu. Amalimbana ndi ma free radicals omwe amawononga maselo m'thupi. Ma carotenoid ena amasandulika vitamini A m'matupi athu. Izi ndizofunikira pa masomphenya ndi chitetezo chamthupi. Lycopene imachepetsa chiopsezo cha khansa ya prostate. Lutein ndi zeaxanthin zimathandiza kupewa matenda a maso komanso kuwonongeka kwa macular komwe kumachitika chifukwa cha ukalamba. |
| Ellagic Acid | Zipatso monga sitiroberi, raspberries, ndi makangaza. | Kafukufuku wapeza kuti ingathandize kuwongolera kukula kwa maselo a khansa ndikuchotsa mankhwala omwe amayambitsa khansa m'chiwindi. Komabe, izi zachitika kwambiri m'maphunziro a labotale, kotero pakufunika kuchitidwa zambiri kuti timvetse momwe imakhudzira thupi la munthu. |
| Flavonoids | Tiyi wobiriwira, malalanje, maapulo, anyezi, zipatso, kale. | Ili ndi gulu lalikulu. Ma Catechin omwe ali mu tiyi wobiriwira amathandiza kupewa mitundu ina ya khansa. Hesperidin yomwe ili mu malalanje imachepetsa kutupa m'thupi ndipo imateteza ku matenda osatha. Quercetin, mtundu wa antioxidant womwe umapezeka mu maapulo ndi anyezi, ungathandize kuchepetsa chiopsezo cha mphumu, khansa zina, ndi matenda a mtima. |
| Resveratrol | Mphesa (makamaka zofiirira), vinyo wofiira. | Ndi mankhwala oletsa kutupa komanso oletsa kuwononga thupi. Kafukufuku wina akusonyeza kuti angathandize kuchepetsa chiopsezo cha matenda a mtima ndi khansa zina. Kafukufuku wa zinyama wasonyezanso kuti akhoza kukhala ndi zotsatira pa kutalikitsa moyo. |
| Glucosinolates | Ndiwo zamasamba monga kabichi, broccoli, kolifulawa, ndi Brussels sprouts. | Izi ndi mankhwala omwe amapatsa ndiwo zamasamba izi fungo lawo lapadera komanso kukoma. Tikaziphika ndi kuzigaya, zimasanduka mankhwala ena omwe amathandiza kuwongolera kupangika ndi kukula kwa maselo a khansa. |
| Ma phytoestrogens | Soya ndi zinthu zochokera ku soya, mbewu za fulakesi, mbewu za sesame. | Kapangidwe kawo kamakhala kofanana ndi ka hormone ya estrogen m'matupi athu. Chifukwa chake, zimathandiza kuchepetsa kuchuluka kwa estrogen m'thupi. Pali umboni wina wosonyeza kuti zakudya za soya zimagwirizana ndi chiopsezo chocheperako cha khansa ya m'chiberekero ndi kutayika kwa mafupa mwa akazi. |
Kodi tingawonjezere bwanji zinthu zofunika izi pa zakudya zathu?
Izi n'zosavuta kwambiri. Simukuyenera kusintha kwambiri, ingoganizirani zinthu zing'onozing'ono.
Chinsinsi chosavuta ndichakuti “mudye ngati utawaleza.” Izi zikutanthauza kuwonjezera zipatso ndi ndiwo zamasamba zosiyanasiyana m'mbale yanu. Mukakhala ndi mitundu yambiri, mumapezanso zakudya zambiri.
- Onjezani mtundu pang'ono pa chakudya chilichonse: Mukadya mpunga, onjezani ndiwo zamasamba zokongola, pickle, kapena sambol. Pa chakudya cham'mawa, idyani chidutswa cha phwetekere ndi chidutswa cha nkhaka pamodzi ndi buledi.
- Musaiwale zipatso: Khalani ndi chizolowezi chodya chipatso chimodzi kapena ziwiri patsiku. Mukamva njala pang'ono pakati pa chakudya, idyani nthochi kapena lalanje m'malo mwa biscuit.
- Yesani zinthu zatsopano: M'malo modya ndiwo zamasamba ndi zipatso zomwe mumadya tsiku lililonse, onjezani ndiwo zamasamba kapena zipatso zatsopano muzakudya zanu kamodzi pa sabata. Mwina chinthu chomwe simunadyepo kale ndi chinthu chabwino kwambiri pa thupi lanu.
- Samalani ndi momwe mumaphikira: Kuphika ndiwo zamasamba kwa nthawi yayitali kapena kuzikazinga mu mafuta kungathe kuwononga michere yofunikayi. Choncho ndi bwino kuziphika pang'ono momwe mungathere kapena kuziphika ndi nthunzi.
Kodi chakudya chili bwino kuposa zakudya zowonjezera?
Masiku ano, pali mitundu yonse ya zowonjezera zakudya zomwe zimapezeka m'ma pharmacy. Koma kumbukirani, kupeza zakudya izi kuchokera muzakudya zachilengedwe nthawi zonse ndiyo njira yabwino komanso yotetezeka .
Chifukwa chake n'chakuti chakudya sichikhala ndi michere imodzi yokha. Pali zinthu zambirimbiri zomwe zimathandizana. Mwachitsanzo, ma flavonoids, vitamini C , ndi ulusi mu apulo zimagwira ntchito limodzi kuti zipereke ubwino womwewo womwe mungapeze mukamwa mapiritsi a flavonoid.
Komanso, kumwa mankhwala owonjezera pa mlingo waukulu nthawi zina kungakhale koopsa. Chifukwa chake, ngati muli ndi vuto la matenda kapena mukuganiza zoyamba kumwa mankhwala owonjezera, onetsetsani kuti mwalankhula ndi dokotala wanu kaye kuti akupatseni upangiri .
Uthenga Wopita Nawo Kunyumba
- Zakudya za phytonutrients ndi mankhwala ofunika kwambiri omwe amapezeka muzakudya za zomera omwe amateteza matupi athu ku matenda.
- Izi zimapezeka kwambiri m'zinthu monga ndiwo zamasamba zokongola, zipatso, nyemba, tirigu, mtedza, ndi tiyi.
- Yesani kuwonjezera utawaleza wamitundu yosiyanasiyana pa mbale yanu. Mwanjira imeneyi, mudzapeza zakudya zosiyanasiyana.
- Ndi bwino nthawi zonse kupeza michere iyi kuchokera muzakudya zachilengedwe m'malo mowatenga ngati zowonjezera.
- Ngati muli ndi nkhawa iliyonse yokhudza thanzi lanu kapena zakudya zanu , ndikofunikira kwambiri kulankhula ndi dokotala wanu musanayambe chilichonse chatsopano.
Zakudya Zachilengedwe, Zakudya, Kudya Moyenera, Ndiwo Zamasamba, Zipatso, Ma Carotenoid, Flavonoids, Ma Antioxidants, Thanzi Loteteza
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