Ngaba wakha wajonga imifuno neziqhamo ezinemibala ozibonayo xa usiya evenkileni okanye emarikeni? Iitumato ezibomvu ezimnyama, iminqathe yeorenji, ii-eggplants ezimfusa, imifuno eluhlaza… Ukubona le mibala kukwenza ufune ukutya, kwaye nganye yale mibala ifana nomyalezo emizimbeni yethu. Emva kwale mibala kufihlwe iikhemikhali ezininzi ezincinci eziluncedo kakhulu emizimbeni yethu nezisikhusela kwizifo . Yiloo nto siyibiza ngokuba yi-phytonutrients. Namhlanje, masithethe ngezi zithako zimangalisayo.
Ngamafutshane, zithini ezi phytonutrients?
Kulula kakhulu. Igama elithi “Phyto” lithetha “isityalo” ngesiGrike. Igama elithi “Nutrient” lithetha “isondlo.” I-Phytonutrients zisondlo ezifumaneka kwizityalo . Ezi zikwabizwa ngokuba zii-phytochemicals.
Cinga nje, izityalo kufuneka zizikhusele kwizifo ezifana nezifo, izinambuzane, iifungi , kunye nelanga. Ezi phytonutrients ziikhemikhali eziveliswa zizityalo ukuze zikhuseleke. Into emangalisayo kukuba, xa sisitya ezi zityalo, imizimba yethu nayo ifumana olo khuselo.
Ezi azibalulekanga ekusindeni kwethu njengeevithamini kunye neeminerali . Oko kuthetha ukuba asiyi kufa ngenxa yokunqongophala kwezakhamzimba. Nangona kunjalo, xa zongezwa ekutyeni kwethu, zinokunceda ekuthinteleni izifo ezininzi kwaye zigcine imizimba yethu isebenza kakuhle. Oososayensi ukuza kuthi ga ngoku bafumanise iintlobo ezingaphezu kwama-25,000 zezakhamzimba ekutyeni kwezityalo.
Ezinye zezona phytonutrients ziphambili ezibaluleke kakhulu emizimbeni yethu zezi:
Kwezi zigidi, makhe sijonge ezimbalwa zezona ntlobo zithethwa kakhulu ezibaluleke kakhulu kwimpilo yethu. Le theyibhile iza kukunceda uqonde ukuba zeziphi, zifumaneka kukuphi ukutya, kwaye zeziphi izibonelelo ezibonelela ngazo.
| Uhlobo lwe-phytonutrient | Oku kukutya okuqhelekileyo. | Iingenelo eziphambili zomzimba |
|---|---|---|
| IiCarotenoids | Imifuno etyheli, eorenji, ebomvu, neluhlaza okotshani kunye neziqhamo ezifana neminqathe, ithanga, iitapile ezimnandi, iitumato, ivatala, ispinatshi kunye nekale. | Ezi zii-antioxidants ezinamandla. Zilwa nee-free radicals ezonakalisa iiseli emzimbeni. Ezinye ii-carotenoids ziguqulwa zibe yi-vitamin A emizimbeni yethu. Oku kubalulekile ekuboneni nasenkqubo yomzimba yokuzikhusela. I-Lycopene inciphisa umngcipheko womhlaza we-prostate. I-Lutein kunye ne -zeaxanthin zinceda ekuthinteleni i-cataracts kunye nokuwohloka kwe-macular okunxulumene nobudala. |
| I-Ellagic Acid | Iibhisikithi ezifana neestrawberry, iiraspberry, kunye neepomegranate. | Izifundo zifumanise ukuba inokunceda ukulawula ukukhula kweeseli zomhlaza kunye nokususa iikhemikhali ezibangela umhlaza esibindini. Nangona kunjalo, oku kuye kwenziwa kakhulu kwizifundo zelebhu, ngoko ke kufuneka kwenziwe okungakumbi ukuze kuqondwe imiphumo yayo emzimbeni womntu. |
| IiFlavonoids | Iti eluhlaza, iiorenji, iiapile, itswele, amaqunube, ikale. | Olu ludidi olukhulu. Iicatechins ezikwiti eluhlaza zinceda ekuthinteleni ezinye iintlobo zomhlaza. IHesperidin ekwiorenji inciphisa ukudumba emzimbeni kwaye ikhusela kwizifo ezingapheliyo. IQuercetin, uhlobo lwe-antioxidant efumaneka kwiapile kunye netswele, inokunceda ukunciphisa umngcipheko we-asthma, ezinye iimhlaza, kunye nesifo sentliziyo. |
| I-Resveratrol | Iidiliya (ingakumbi ezimfusa), iwayini ebomvu. | I-antioxidant kunye ne-anti-inflammatory compound. Olunye uphando lubonisa ukuba inokunceda ukunciphisa umngcipheko wesifo sentliziyo kunye neminye i-cancer. Izifundo zezilwanyana zikwabonise ukuba inokuba nefuthe ekwandiseni ubomi. |
| Iiglucosinolates | Imifuno efana nekhaphetshu, ibroccoli, ikholifulawa, kunye neBrussels sprouts. | Ezi zizinto ezinika le mifuno ivumba layo elimnandi nencasa. Xa sizipheka size sizigaye, ziguqulwa zibe zezinye iikhemikhali ezinceda ekulawuleni ukwakheka nokukhula kweeseli zomhlaza. |
| IiPhytoestrogens | Iimbotyi zesoya kunye neemveliso ezisekelwe kwisoya, imbewu yeflakisi, imbewu yesesame. | Ulwakhiwo lwazo lufana nehomoni ye-estrogen emizimbeni yethu. Ke ngoko, zinceda ukulinganisela amanqanaba e-estrogen emzimbeni. Kukho ubungqina bokuba ukutya kwesoya kunxulunyaniswa nomngcipheko ophantsi womhlaza wesibeleko kunye nokulahlekelwa ngamathambo kubasetyhini. |
Singazongeza njani ezi zinto zixabisekileyo ekutyeni kwethu?
Kulula kakhulu oku. Akunyanzelekanga ukuba wenze utshintsho olukhulu, cinga ngezinto ezimbalwa ezincinci.
Eyona mfihlo ilula kukuba “utye njengomnyama.” Oko kuthetha ukongeza iintlobo ngeentlobo zeziqhamo nemifuno kwisitya sakho. Okukhona unemibala emininzi, kokukhona ufumana izakhamzimba ezininzi.
- Yongeza umbala ocacileyo kwisidlo ngasinye: Xa usitya irayisi, yongeza imifuno enemibala, i-pickle, okanye i-sambol kuyo. Kwisidlo sakusasa, yitya isilayi setamatato kunye nesilayi sekhukhamba kunye nesonka.
- Ungalibali iziqhamo: Ziqhelise ukutya isiqhamo esinye okanye ezibini ngosuku. Xa uziva ulambile kancinci phakathi kokutya, yitya ibhanana okanye iorenji endaweni yebhisikithi.
- Zama izinto ezintsha: Endaweni yokutya imifuno neziqhamo ezifanayo ozitya yonke imihla, yongeza imifuno okanye iziqhamo ezintsha ekutyeni kwakho ubuncinane kanye ngeveki. Mhlawumbi into ongazange uyitye ngaphambili yeyona nto ilungileyo emzimbeni wakho.
- Lumka ngendlela opheka ngayo: Ukubilisa imifuno ixesha elide okanye ukuyiqhotsa kwioyile kunokutshabalalisa ezi zondlo zibalulekileyo. Ngoko ke kungcono ukuyibilisa kancinci kangangoko okanye ukuyifutha ngomphunga.
Ngaba ukutya kungcono kunezongezo?
Kule mihla, kukho zonke iintlobo zezongezo ze-phytonutrient ezifumaneka kwiikhemesti. Kodwa khumbula, ukufumana ezi zondlo kukutya kwendalo kusoloko kuyindlela engcono nekhuselekileyo .
Isizathu kukuba akukho sondlo esinye kuphela esifumaneka ekutyeni. Kukho amawaka eekhompawundi ezincedanayo. Umzekelo, ii-flavonoids, i-vitamin C , kunye ne-fiber kwi-apile zisebenza kunye ukubonelela ngezibonelelo ezifanayo nezo ubuya kuzifumana ngokuthatha ipilisi ye-flavonoid.
Kwakhona, ukuthatha izongezo ngedosi eziphezulu ngamanye amaxesha kunokuba yingozi. Ke ngoko, ukuba unesifo okanye ucinga ngokuqala izongezo, qiniseka ukuba uthetha nogqirha wakho kuqala ukuze akunike ingcebiso .
Umyalezo Wokuya Ekhaya
- I-Phytonutrients ziikhemikhali ezibalulekileyo ezifumaneka ekutyeni kwezityalo ezikhusela imizimba yethu kwizifo.
- Ezi zifumaneka rhoqo kwizinto ezifana nemifuno enemibala, iziqhamo, iimbotyi, iinkozo, amantongomane, kunye neti.
- Zama ukongeza imibala emininzi kwipleyiti yakho. Ngale ndlela, uza kufumana iintlobo ngeentlobo zezakhamzimba.
- Kuhlala kusempilweni ukufumana ezi zondlo ekutyeni kwendalo kunokuzithatha njengezongezo.
- Ukuba unenkxalabo malunga nempilo okanye ukutya kwakho, kubaluleke kakhulu ukuthetha nogqirha wakho ngaphambi kokuba uqalise nantoni na entsha.
Izakhamzimba, Isondlo, Ukutya Okunempilo, Imifuno, Iziqhamo, IiCarotenoids, IiFlavonoids, IiAntioxidants, Impilo Yokuthintela
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho