Wakamboona here mavara anopenya emiriwo nemichero muchitoro? Kubva kumadomasi matsvuku akadzika uye makarotsi eorenji akajeka kusvika kumaeggplant akapfuma epepuru nemiriwo yemashizha akajeka—mavara aya inzira yechisikigo yekuratidza hutano. Kuvanda kwemavara aya kune muunganidzwa wemakemikoro ane simba anodzivirira muviri wako kubva kuzvirwere . Aya anonzi phytonutrients. Nhasi, ngationgororei makemikoro aya anoshamisa.
Muchidimbu: Chii chinonzi Phytonutrients?
Zviri nyore. "Phyto" izwi rechiGiriki rinoreva "chirimwa," uye "zvinovaka muviri" zvinoreva chikafu. Nokudaro, phytonutrients zvinhu zvakasikwa zvinowanikwa mumiti , zvinozivikanwawo se phytochemicals.
Funga nezvazvo nenzira iyi: zvirimwa zvinoda kuzvidzivirira kubva kuzvirwere zvakaita sezvirwere, zvipembenene, howa , uye chiedza chezuva chakaoma. Zvinovaka muviri zvinhu zvinogadzirwa nezvirimwa kuti zvizvidzivirire. Mashoko anofadza ndeekuti kana ukadya zvirimwa izvi, unowanawo mabhenefiti akafanana ekudzivirira.
Kusiyana nemavhitamini nemaminerari , zvinovaka muviri hazvikoshi zvakanyanya kuti munhu ararame nekukasika—haungafi kana ukasazvidya. Zvisinei, kuzviwedzera mukudya kwako kunobatsira zvikuru kudzivirira zvirwere zvakasiyana-siyana zvisingaperi uye kunoita kuti muviri wako urambe uchishanda zvakanaka. Kusvika pari zvino, masayendisiti akawana mhando dzinopfuura 25,000 dzezvinovaka muviri muzvikafu zvinobva mumiti.
Zvinovaka Muviri Zvakakosha Pahutano Hwako
Kubva muzviuru zvemakemikari aya, taratidza anonyanya kubatsira mutafura iri pazasi, tichiratidza kwaunogona kuwana uye kuti anokubatsira sei.
| Rudzi | Manyuko Ezvekudya | Mabhenefiti Akakosha |
|---|---|---|
| MaCarotenoids | Makarotsi, manhanga, mbatatisi, madomasi, nwiwa, sipinachi, uye kale. | Aya ma antioxidants ane simba anorwisa kukuvara kwemasero. Mamwe anoshanduka kuita vhitamini A, inokosha pahutano hwemaziso uye dziviriro yemuviri. Lycopene inogona kuderedza njodzi yekenza yeprostate, nepo Lutein neZeaxanthin zvichibatsira kudzivirira kubva ku cataract uye age-related macular degeneration. |
| Ellagic Acid | Mastrawberry, maraspberry, nemapomegranate. | Ongororo dzinoratidza kuti dzinogona kubatsira kunonoka kukura kwemasero ekenza uye kubatsira chiropa kubvisa kenza, kunyange hazvo tsvakiridzo yakawanda yekiriniki yevanhu ichidikanwa kusimbisa mhedzisiro yenguva refu. |
| Flavonoids | Tii yegirini, michero yecitrus, maapuro, hanyanisi, michero, uye kale. | Rudzi rwakakura. Macatechin ari mugreen tea anogona kubatsira mukudzivirira kenza. Hesperidin iri mucitrus inobatsira kuderedza kuzvimba. Quercetin iri mumaapuro nehanyanisi inogona kutsigira hutano hwemwoyo nekuderedza njodzi dzeasthma. |
| Resveratrol | Mazambiringa (kunyanya tsvuku) newaini tsvuku. | Inozivikanwa nekudzivirira kuzvimba uye antioxidant. Tsvagiridzo inoratidza kuti inogona kutsigira hutano hwemwoyo uye inogona kuwedzera hupenyu hurefu. |
| Glucosinolates | Kabichi, broccoli, kolifulawa, uye Brussels sprouts. | Izvi zvinopa kunhuhwirira kwakanaka uye kunaka. Pakubika nekugaya, zvinoshanduka kuita zvinhu zvinobatsira kudzivirira kukura kwemasero ekenza. |
| Phytoestrogens | Soya, zvigadzirwa zvesoya, mbeu dzeflax, uye mbeu dzesesame. | Dzinotevedzera chimiro cheestrogen, dzichibatsira kuyera huwandu hweestrogen mumuviri. Humwe humbowo hunoratidza kuti dzinogona kuderedza njodzi yekubatwa nekenza uye kutsigira kuwanda kwemapfupa. |
Maitiro Ekubatanidza Zvinovaka Muviri Izvi Mukudya Kwako
Zviri nyore kupfuura zvaunofunga. Haudi kuchinja mararamiro ako zvakanyanya—kungoda tsika diki diki dzinogara dziripo.
Chakavanzika chiri nyore ndechekuti "udye muraraungu." Nekuzadza ndiro yako nemichero nemiriwo yakasiyana-siyana ine mavara, unodya zvakasiyana-siyana zve phytonutrients.
- Wedzera ruvara pakudya kwega kwega: Paunodya, edza kuwedzera miriwo ine mavara kana mativi matsva mundiro yako. Kunyangwe divi diki remadomasi kana cucumber pamwe nekudya kwekuseni rinowedzera kuwedzera kwekudya kunovaka muviri.
- Usakanganwa michero: Ita tsika yekudya muchero mumwe chete kana miviri pazuva. Chinjana zvekudya zvakabikwa nemabhanana kana maranjisi kana uchinzwa nzara.
- Edza chimwe chinhu chitsva: Usaomerera kune mimwe miriwo mishomanana. Edza nemuchero mumwe chete mutsva kana muriwo vhiki rega rega; unogona kuwana mutsva waunofarira une mabhenefiti akawanda.
- Chenjerera nzira dzako dzekubika: Kubika zvakanyanya kana kugocha muchoto kunogona kuparadza zvinovaka muviri zvine mwero. Kubika neutsi hushoma kana kudya zvisina kubikwa kazhinji ndiyo nzira yakanakisisa yekuchengetedza hutano hwavo.
Mishonga Inovaka Muviri Iri Nani Pane Zvekudya Zvese Here?
Kunyange zvazvo ma pharmacy azere nezvinovaka muviri , ndapota yeukai kuti kuwana zvinovaka muviri izvi kubva muzvikafu zvechisikigo ndiyo nzira ine hutano uye yakachengeteka nguva dzose.
Chikafu hachisi chinhu chimwe chete chakasiyana; imhando yakaoma yezvinovaka muviri zvakawanda zvinoshanda pamwe chete. Semuenzaniso, maflavonoid ari muapuro anoshanda pamwe chete nevhitamini C nefayibha kudzivirira muviri wako—mabhenefiti ausingazowani kubva papiritsi rakasiyana.
Uyezve, kutora mishonga yekuwedzera ine mwero wepamusoro dzimwe nguva kunogona kukuvadza. Kana uine chirwere chakati kana kuti uri kufunga kutanga imwe mishonga yekuwedzera, ndapota bvunza chiremba wako kutanga .
Mharidzo Yekuenda Nayo Kumba
- Zvinovaka muviri zvinhu zvinokosha zvechisikigo zvinobatsira kudzivirira muviri wako kubva kuzvirwere.
- Dzinowanikwa mumichero ine mavara, miriwo, zviyo, mhodzi, nzungu, uye tii.
- Edza kuzadza ndiro yako nemavara akasiyana-siyana kuti uve nechokwadi chekuti unowana zvinovaka muviri zvakasiyana-siyana.
- Zvikafu zvakakwana zvinowanzova nani pane zvinovaka muviri kuti uwane mabhenefiti aya ehutano.
- Kana uchinetseka nezveutano hwako kana maitiro ekudya , gara uchitaura nachiremba wako usati waita shanduko huru.
Zvinovaka Muviri, Kudya Kunovaka Muviri, Kudya Kune Hutano, Muriwo, Michero, Carotenoids, Flavonoids, Antioxidants, Hutano Hwekudzivirira
