Wake wayibona imibala egqamile yemifino nezithelo esitolo sokudla? Kusukela kutamatisi obomvu ojulile kanye nezaqathi eziphuzi ezikhanyayo kuya kuma-eggplant acebile onsomi kanye nemifino eluhlaza egqamile—le mibala iyindlela yemvelo yokubonisa impilo. Kufihliwe ngemuva kwale mibala kukhona iqoqo lamakhemikhali anamandla avikela umzimba wakho ezifweni . Lawa abizwa ngokuthi ama-phytonutrients. Namuhla, ake sihlole la makhemikhali amangalisayo.
Ngamagama Alula: Ziyini Izakhamzimba Eziphilayo?
Kulula kakhulu. Igama elithi "Phyto" lisho "isitshalo" ngesiGreki, kanti elithi "isakhamzimba" lisho ukondla. Ngakho-ke, izakhamzimba ziyizakhi zemvelo ezitholakala ezitshalweni , ezaziwa nangokuthi ama-phytochemicals.
Cabanga ngale ndlela: izitshalo zidinga ukuzivikela ezingozini ezifana nezifo, izinambuzane, isikhunta , kanye nokukhanya kwelanga okunamandla. Izakhamzimba ze-phyto ziyizinto zamakhemikhali ezikhiqizwa yizitshalo ukuze zizivikele. Izindaba ezimnandi ukuthi uma udla lezi zitshalo, uthola lezo zinzuzo ezifanayo zokuvikela.
Ngokungafani namavithamini namaminerali , izakhamzimba ezitholakala ezitshalweni azibalulekile kangako ukuze uphile ngokushesha—ngeke ufe uma ungazidli. Kodwa-ke, ukuzifaka ekudleni kwakho kusiza kakhulu ekuvimbeleni izifo ezahlukahlukene ezingamahlalakhona futhi kugcina umzimba wakho usebenza kahle kakhulu. Kuze kube manje, ososayensi bathole izinhlobo ezingaphezu kuka - 25,000 zezakhamzimba ezitholakala ezitshalweni.
Izakhamzimba Ezibalulekile Ezibalulekile Empilweni Yakho
Kulezi zinkulungwane zamakhemikhali, sigqamise lawo anomthelela kakhulu kuthebula elingezansi, sibonisa ukuthi ungawatholaphi nokuthi akuzuzisa kanjani.
| Uhlobo | Imithombo Yokudla | Izinzuzo Eziyinhloko |
|---|---|---|
| Ama-Carotenoid | Izaqathi, ithanga, ubhatata, utamatisi, ikhabe, isipinashi, kanye nekale. | Lawa angama-antioxidants anamandla alwa nokulimala kwamangqamuzana. Amanye aguqulwa abe yi-vitamin A, ebalulekile empilweni yamehlo kanye nokuzivikela komzimba. I-Lycopene inganciphisa ingozi yomdlavuza we-prostate, kuyilapho i-Lutein ne -Zeaxanthin zisiza ekuvikeleni kuma-cataract kanye nokuwohloka kwe-macular okuhlobene nobudala. |
| I-Ellagic Acid | Ama-strawberry, ama-raspberry, namapomegranate. | Izifundo ziphakamisa ukuthi zingasiza ekunciphiseni ukukhula kwamangqamuzana omdlavuza futhi zisize isibindi ekususeni izinto ezibangela umdlavuza, yize kudingeka ucwaningo olwengeziwe lwezokwelapha kubantu ukuqinisekisa imiphumela yesikhathi eside. |
| Ama-Flavonoid | Itiye eliluhlaza, izithelo ze-citrus, ama-apula, u-anyanisi, amajikijolo, kanye ne-kale. | Isigaba esikhulu. Ama-catechin etiyeni eliluhlaza angasiza ekuvimbeleni umdlavuza. I-Hesperidin etholakala ku-citrus iyasiza ekunciphiseni ukuvuvukala. I-Quercetin etholakala kuma-apula no-anyanisi ingase isekele impilo yenhliziyo futhi inciphise izingozi ze-asthma. |
| I-Resveratrol | Amagilebhisi (ikakhulukazi onsomi) newayini elibomvu. | Yaziwa ngezakhiwo zokulwa nokuvuvukala kanye ne-antioxidant. Ucwaningo luphakamisa ukuthi ingase isekele impilo yenhliziyo futhi ingase yandise isikhathi eside. |
| Ama-Glucosinolates | Iklabishi, i-broccoli, i-cauliflower, kanye namahlumela aseBrussels. | Lokhu kunikeza iphunga elimnandi nelinambithekayo. Ngesikhathi sokupheka nokugaya ukudla, kuguquka kube yizinhlanganisela ezisiza ekuvimbeleni ukukhula kwamangqamuzana omdlavuza. |
| Ama-phytoestrogens | Ubhontshisi, imikhiqizo yesoya, imbewu yefilakisi, kanye nembewu yesesame. | Zilingisa i-estrogen ngokwesakhiwo, zisiza ukulinganisela amazinga e-estrogen emzimbeni. Ubufakazi obuthile busikisela ukuthi zinganciphisa ingozi yomdlavuza othile futhi zisekele ukuqina kwamathambo. |
Indlela Yokufaka Lezi Zakhamzimba Ekudleni Kwakho
Kulula kunalokho ocabanga. Awudingi ukushintsha indlela yokuphila ngendlela exakile—imikhuba embalwa emincane nehlala njalo.
Imfihlo elula kakhulu "ukudla uthingo." Ngokugcwalisa ipuleti lakho ngezithelo nemifino ehlukahlukene, enemibala, ngokwemvelo udla izinhlobo eziningi zezakhamzimba.
- Faka umbala ekudleni ngakunye: Uma udla, zama ukwengeza imifino enemibala noma izinhlangothi ezintsha epuletini lakho. Ngisho nohlangothi olulula lukatamatisi noma ukhukhamba kanye nesidlo sasekuseni lunezela ugqozi lokudla okunempilo.
- Ungakhohlwa izithelo: Yenza umkhuba wokudla isithelo esisodwa noma ezimbili nsuku zonke. Shintsha ukudla okulula okucutshunguliwe ngobhanana noma amawolintshi uma uzizwa ulambile.
- Zama into entsha: Unganamatheli emifinweni embalwa efanayo. Zama ngesithelo noma imifino eyodwa entsha isonto ngalinye; ungase uthole oyithandayo omusha ogcwele izinzuzo.
- Qaphela izindlela zakho zokupheka: Ukupheka ngokweqile noma ukuthosa ngokujulile kungabhubhisa izakhamzimba ezithambile. Ukufutha kancane noma ukudla okuluhlaza ngokuvamile kuyindlela engcono kakhulu yokugcina iphrofayili yazo yokudla okunempilo.
Ingabe Izithasiselo Zingcono Kunokudla Okuphelele?
Nakuba amakhemisi egcwele izithasiselo , sicela ukhumbule ukuthi ukuthola lezi zakhi ekudleni okuphelele, kwemvelo kuyindlela enempilo nephephile ngaso sonke isikhathi.
Ukudla akuyona nje into eyodwa ehlukanisiwe; kuyinhlanganisela eyinkimbinkimbi yezinkulungwane zezakhamzimba ezisebenza ndawonye. Isibonelo, ama-flavonoid e-apula asebenza ngokubambisana ne -vitamin C kanye ne-fiber ukuvikela umzimba wakho—izinzuzo ongeke nje uzithole ngephilisi elilodwa.
Ngaphezu kwalokho, ukuthatha izithasiselo ezinomthamo ophezulu ngezinye izikhathi kungaba yingozi. Uma unesifo esithile noma ucabanga ukuqala uhlelo olusha lwezithasiselo, sicela uthintane nodokotela wakho kuqala .
Umlayezo Wokuya Nawe Ekhaya
- Ama-phytonutrients ayizakhi zemvelo eziwusizo ezisiza ekuvikeleni umzimba wakho ezifweni.
- Ziningi ngezithelo ezimibalabala, imifino, okusanhlamvu, imbewu, amantongomane kanye netiye.
- Zama ukugcwalisa ipuleti lakho ngemibala ehlukahlukene ukuqinisekisa ukuthi uthola izakhamzimba eziningi.
- Ukudla okuphelele cishe njalo kungcono kunezithasiselo zokuthola lezi zinzuzo zezempilo.
- Uma ukhathazekile ngempilo yakho noma izindlela zokudla , khuluma nodokotela wakho njalo ngaphambi kokwenza izinguquko ezinkulu.
Izakhamzimba Eziphilayo, Ukudla Okunomsoco, Ukudla Okunempilo, Imifino, Izithelo, Ama-Carotenoid, Ama-Flavonoid, Ama-Antioxidant, Impilo Yokuvimbela
