Kodi munayamba mwaona mitundu yowala ya ndiwo zamasamba ndi zipatso ku sitolo yogulitsira zakudya? Kuyambira tomato wofiira kwambiri ndi kaloti wowala wa lalanje mpaka ma biringanya ofiirira ndi ndiwo zamasamba zobiriwira zokongola—mitundu iyi ndi njira yachilengedwe yodziwira thanzi. Kuseri kwa mitundu iyi kuli mankhwala amphamvu omwe amateteza thupi lanu ku matenda . Izi zimatchedwa phytonutrients. Lero, tiyeni tifufuze mankhwala odabwitsa awa.
Mwachidule: Kodi Zakudya Zachilengedwe Ndi Chiyani?
Ndi zophweka. "Phyto" ndi liwu lachi Greek lotanthauza "chomera," ndipo "zakudya" limatanthauza chakudya. Chifukwa chake, zakudya zachilengedwe zimapezeka m'zomera , zomwe zimadziwikanso kuti phytochemicals.
Taganizirani izi motere: zomera ziyenera kudziteteza ku zoopsa monga matenda, tizilombo, bowa , ndi kuwala kwa dzuwa koopsa. Zakudya zamoyo ndi mankhwala omwe zomera zimapanga kuti zidziteteze. Nkhani yabwino ndi yakuti mukadya zomera izi, mumapezanso chitetezo chomwecho.
Mosiyana ndi mavitamini ndi michere , michere ya zomera si yofunika kwambiri kuti munthu apulumuke nthawi yomweyo—simudzafa ngati simudya. Komabe, kuwonjezera pa zakudya zanu kumathandiza kwambiri kupewa matenda osiyanasiyana osatha komanso kusunga thupi lanu likugwira ntchito bwino. Mpaka pano, asayansi apeza mitundu yoposa 25,000 ya michere ya zomera m'zakudya zochokera ku zomera.
Zakudya Zofunika Kwambiri pa Thanzi Lanu
Mwa zinthu zambirimbiri zimenezi, tafotokoza zomwe zili ndi mphamvu kwambiri patebulo ili m'munsimu, kusonyeza komwe mungapeze zinthuzi komanso momwe zimakupindulirani.
| Mtundu | Magwero a Chakudya | Ubwino Woyamba |
|---|---|---|
| Ma Carotenoid | Kaloti, dzungu, mbatata, tomato, chivwende, sipinachi, ndi kale. | Izi ndi ma antioxidants amphamvu omwe amalimbana ndi kuwonongeka kwa maselo. Ena amasanduka vitamini A, wofunikira kwambiri pa thanzi la maso ndi chitetezo chamthupi. Lycopene ingachepetse chiopsezo cha khansa ya prostate, pomwe Lutein ndi Zeaxanthin zimathandiza kuteteza ku matenda a maso komanso kuwonongeka kwa maso komwe kumachitika chifukwa cha ukalamba. |
| Ellagic Acid | Sitroberi, rasiberi, ndi makangaza. | Kafukufuku akusonyeza kuti angathandize kuchepetsa kukula kwa maselo a khansa ndikuthandizira chiwindi kuchotsa zinthu zomwe zimayambitsa khansa, ngakhale kuti kafukufuku wochuluka wa anthu akufunika kuti atsimikizire zotsatira zake kwa nthawi yayitali. |
| Flavonoids | Tiyi wobiriwira, zipatso za citrus, maapulo, anyezi, zipatso, ndi kale. | Gulu lalikulu. Ma Catechin omwe ali mu tiyi wobiriwira angathandize kupewa khansa. Hesperidin yomwe ili mu zipatso za citrus imathandiza kuchepetsa kutupa. Quercetin yomwe ili mu maapulo ndi anyezi ingathandize thanzi la mtima ndikuchepetsa chiopsezo cha mphumu. |
| Resveratrol | Mphesa (makamaka zofiirira) ndi vinyo wofiira. | Amadziwika ndi mphamvu zake zoletsa kutupa komanso zoletsa ma antioxidants. Kafukufuku akusonyeza kuti angathandize thanzi la mtima komanso kuonjezera moyo wautali. |
| Glucosinolates | Kabichi, broccoli, kolifulawa, ndi Brussels sprouts. | Izi zimapereka fungo lokoma komanso kukoma kosiyana. Pophika ndi kugaya chakudya, zimasanduka mankhwala omwe amathandiza kuletsa kukula kwa maselo a khansa. |
| Ma phytoestrogens | Soya, zinthu za soya, mbewu za fulakesi, ndi mbewu za sesame. | Amatsanzira kapangidwe ka estrogen, zomwe zimathandiza kuti estrogen ikhale yofanana m'thupi. Umboni wina umasonyeza kuti angachepetse chiopsezo cha khansa zina ndikuthandizira kukhuthala kwa mafupa. |
Momwe Mungaphatikizire Zakudya Izi Mu Zakudya Zanu
N'zosavuta kuposa momwe mukuganizira. Simukufunika kusintha kwambiri moyo wanu—kungofuna zizolowezi zazing'ono komanso zokhazikika.
Chinsinsi chosavuta ndi "kudya utawaleza." Mwa kudzaza mbale yanu ndi zipatso ndi ndiwo zamasamba zosiyanasiyana, mwachibadwa mumadya mitundu yosiyanasiyana ya phytonutrients.
- Onjezerani mtundu pa chakudya chilichonse: Mukadya, yesani kuwonjezera ndiwo zamasamba zokongola kapena mbale zatsopano. Ngakhale mbali yosavuta ya tomato kapena nkhaka ndi chakudya cham'mawa imawonjezera zakudya.
- Musaiwale zipatso: Khalani ndi chizolowezi chodya zipatso kamodzi kapena kawiri patsiku. Sinthanitsani zokhwasula-khwasula ndi nthochi kapena malalanje mukakhala ndi njala.
- Yesani china chatsopano: Musamadye ndiwo zamasamba zomwezo. Yesani ndi chipatso chimodzi kapena ndiwo zamasamba zatsopano sabata iliyonse; mutha kupeza chomwe mumakonda chomwe chili ndi zabwino zambiri.
- Samalani njira zanu zophikira: Kuphika mopitirira muyeso kapena kukazinga kwambiri kumatha kuwononga michere yofewa. Kuphika pang'ono kapena kudya zosaphika nthawi zambiri ndiyo njira yabwino kwambiri yosungira thanzi lawo.
Kodi Zakudya Zowonjezera Ndi Zabwino Kuposa Zakudya Zonse?
Ngakhale kuti ma pharmacy ali ndi zakudya zowonjezera , chonde kumbukirani kuti kupeza zakudya izi kuchokera ku zakudya zachilengedwe nthawi zonse ndiyo njira yothandiza komanso yotetezeka kwambiri.
Chakudya si chinthu chimodzi chokha; ndi mgwirizano wovuta wa michere yambirimbiri yogwirira ntchito limodzi. Mwachitsanzo, ma flavonoids omwe ali mu apulo amagwira ntchito mogwirizana ndi vitamini C ndi ulusi kuti ateteze thupi lanu—mapindu omwe simungapeze kuchokera ku piritsi lokhalokha.
Kuphatikiza apo, kumwa mankhwala owonjezera a mlingo waukulu nthawi zina kungakhale koopsa. Ngati muli ndi vuto linalake lachipatala kapena mukuganiza zoyamba mankhwala atsopano owonjezera, chonde funsani dokotala wanu kaye .
Uthenga Wopita Nawo Kunyumba
- Zakudya za phytonutrients ndi zinthu zachilengedwe zamtengo wapatali zomwe zimathandiza kuteteza thupi lanu ku matenda.
- Zimapezeka zambiri mu zipatso zokongola, ndiwo zamasamba, tirigu, mbewu, mtedza, ndi tiyi.
- Yesetsani kudzaza mbale yanu ndi mitundu yosiyanasiyana kuti mupeze michere yambiri.
- Zakudya zonse nthawi zambiri zimakhala zabwino kuposa zowonjezera kuti mupeze zabwino izi pa thanzi.
- Ngati muli ndi nkhawa zokhudza thanzi lanu kapena zakudya zomwe mumadya , nthawi zonse lankhulani ndi dokotala wanu musanasinthe kwambiri.
Zakudya Zachilengedwe, Zakudya, Kudya Moyenera, Ndiwo Zamasamba, Zipatso, Ma Carotenoid, Flavonoids, Ma Antioxidants, Thanzi Loteteza
