Wake wabheka imifino nezithelo ezimibalabala ozibonayo uma uya esitolo noma emakethe? Utamatisi obomvu omnyama, izaqathi eziwolintshi, ama-eggplant ansomi, imifino eluhlaza… Ukubona le mibala kukwenza ufune ukudla, futhi ngamunye wale mibala ufana nomyalezo emizimbeni yethu. Ngemuva kwale mibala kufihliwe amakhemikhali amaningi amancane azuzisa kakhulu umzimba wethu futhi asivikele ezifweni . Yilokho esikubiza ngokuthi ama-phytonutrients. Namuhla, ake sixoxe ngalezi zithako ezimangalisayo.
Kalula nje, ziyini lezi zitshalo eziwusizo?
Kulula kakhulu. Igama elithi “Phyto” lisho “isitshalo” ngesiGreki. Igama elithi “Nutrient” lisho “isakhamzimba.” Ama-phytonutrients yizakhamzimba ezitholakala ezitshalweni . Lawa abizwa nangokuthi ama-phytochemicals.
Cabanga ngakho, izitshalo zidinga ukuzivikela ezingozini ezifana nezifo, izinambuzane, isikhunta , kanye nelanga. Lezi zinto ezitholakala emvelweni zingamakhemikhali izitshalo ezizikhiqizela wona ukuze zivikeleke. Into emangalisayo ukuthi, uma sidla lezi zitshalo, imizimba yethu nayo ithola leso sivikelo.
Lokhu akubalulekile ekusindeni kwethu njengamavithamini namaminerali . Lokho kusho ukuthi ngeke sife ngenxa yokuntuleka kwezakhamzimba. Kodwa-ke, uma zengezwa ekudleni kwethu, zingasiza ekuvimbeleni izifo eziningi futhi zigcine imizimba yethu isebenza kahle. Ososayensi kuze kube manje sebethole izinhlobo ezingaphezu kuka - 25,000 zezakhamzimba ekudleni kwezitshalo.
Ezinye zezakhamzimba eziyinhloko ezibaluleke kakhulu emizimbeni yethu yilezi:
Kulezi zinkulungwane, ake sibheke ezimbalwa zezinhlobo okukhulunywa ngazo kakhulu ezibaluleke kakhulu empilweni yethu. Leli thebula lizokusiza ukuthi uqonde ukuthi ziyini, ukuthi zitholakala kuphi, nokuthi zinikeza izinzuzo zini.
| Uhlobo lwe-phytonutrient | Lokhu ukudla okuvamile. | Izinzuzo eziyinhloko zomzimba |
|---|---|---|
| Ama-Carotenoid | Imifino nezithelo eziphuzi, eziwolintshi, ezibomvu neziluhlaza okotshani njengezaqathi, ithanga, ubhatata, utamatisi, ikhabe, isipinashi kanye nekale. | Lezi zi-antioxidants ezinamandla. Zilwa nama-free radicals alimaza amangqamuzana emzimbeni. Amanye ama-carotenoid aguqulwa abe yi-vitamin A emizimbeni yethu. Lokhu kubalulekile ekuboneni nasesimisweni somzimba sokuzivikela. I-Lycopene inciphisa ingozi yomdlavuza we-prostate. I-Lutein ne -zeaxanthin kusiza ekuvimbeleni ama-cataract kanye nokuwohloka kwe-macular okuhlobene nobudala. |
| I-Ellagic Acid | Amajikijolo afana nama-strawberry, ama-raspberry, namapomegranate. | Izifundo zithole ukuthi kungasiza ekulawuleni ukukhula kwamangqamuzana omdlavuza nokususa amakhemikhali abangela umdlavuza esibindini. Kodwa-ke, lokhu kuye kwenziwa kakhulu ezifundweni zelebhu, ngakho-ke kudingeka kwenziwe okwengeziwe ukuze kuqondwe imiphumela yako emzimbeni womuntu. |
| Ama-Flavonoid | Itiye eliluhlaza, amawolintshi, ama-apula, u-anyanisi, amajikijolo, i-kale. | Lesi yisigaba esikhulu. Ama-catechin etiyeni eliluhlaza asiza ekuvimbeleni ezinye izinhlobo zomdlavuza. I-Hesperidin e-orenji inciphisa ukuvuvukala emzimbeni futhi ivikela ezifweni ezingamahlalakhona. I-Quercetin, uhlobo lwe-antioxidant olutholakala kuma-apula no-anyanisi, ingasiza ekunciphiseni ingozi ye-asthma, eminye imidlavuza, kanye nesifo senhliziyo. |
| I-Resveratrol | Amagilebhisi (ikakhulukazi ansomi), iwayini elibomvu. | I-antioxidant kanye ne-anti-inflammatory compound. Olunye ucwaningo lubonisa ukuthi ingasiza ekunciphiseni ingozi yesifo senhliziyo kanye neminye imidlavuza. Izifundo zezilwane zikhombisile nokuthi ingaba nomthelela ekwandiseni isikhathi sokuphila. |
| Ama-Glucosinolates | Imifino efana neklabishi, i-broccoli, i-cauliflower, kanye nama-Brussels sprouts. | Lezi yizinto ezibangela ukuba le mifino ibe nephunga elimnandi kanye nokunambitheka okuhlukile. Uma sizipheka futhi sizigaya, ziguqulwa zibe amanye amakhemikhali asiza ekulawuleni ukwakheka nokukhula kwamangqamuzana omdlavuza. |
| Ama-phytoestrogens | Ubhontshisi kanye nemikhiqizo esekelwe kusoya, imbewu yefilakisi, imbewu yesesame. | Isakhiwo sazo sifana ne-hormone i-estrogen emizimbeni yethu. Ngakho-ke, zisiza ukulinganisela amazinga e-estrogen emzimbeni. Kunobufakazi bokuthi ukudla kwe-soya kuhlotshaniswa nengozi encishisiwe yomdlavuza wesibeletho kanye nokulahlekelwa amathambo kwabesifazane. |
Singazifaka kanjani lezi zinto ezibalulekile ekudleni kwethu?
Lokhu kulula kakhulu. Akudingeki wenze ushintsho olukhulu, cabanga ngezinto ezimbalwa ezincane.
Imfihlo elula ukuthi “udle njengothingo.” Lokho kusho ukwengeza izinhlobo ezahlukene zezithelo nemifino epuletini lakho. Uma unemibala eminingi, uthola izakhamzimba eziningi.
- Faka umbala othile ekudleni ngakunye: Uma udla irayisi, engeza imifino enemibala, i-pickle, noma i-sambol kuyo. Ekuseni, yidla ucezu lukatamatisi kanye nocezu lwekhukhamba kanye nesinkwa.
- Ungakhohlwa izithelo: Zenze umkhuba ukudla isithelo esisodwa noma ezimbili ngosuku. Uma uzizwa ulambile kancane phakathi kokudla, yidla ubhanana noma i-orenji esikhundleni sebhisikidi.
- Zama izinto ezintsha: Esikhundleni sokudla imifino nezithelo ezifanayo ozidla nsuku zonke, engeza imifino noma izithelo ezintsha ekudleni kwakho okungenani kanye ngesonto. Mhlawumbe into ongakaze uyidle ngaphambili iyinto engcono kakhulu emzimbeni wakho.
- Qaphela indlela oyipheka ngayo: Ukubilisa imifino isikhathi eside kakhulu noma ukuyithosa emafutheni kungabhubhisa lezi zakhi ezibalulekile. Ngakho-ke kungcono ukuyibilisa kancane ngangokunokwenzeka noma ukuyipheka ngomusi.
Ingabe ukudla kungcono kunezithasiselo?
Kulezi zinsuku, kunezinhlobo eziningi zezithako ze-phytonutrient ezitholakala emakhemisi. Kodwa khumbula, ukuthola lezi zakhi ekudleni kwemvelo kuyindlela engcono kakhulu nephephile .
Isizathu ukuthi akukhona nje kuphela i-phytonutrient eyodwa ekudleni. Kunezinkulungwane zamakhemikhali asizanayo. Isibonelo, ama-flavonoid, i-vitamin C , kanye ne-fiber e-apula kusebenza ndawonye ukuhlinzeka ngezinzuzo ezifanayo ongazithola ngokuthatha iphilisi le-flavonoid.
Futhi, ukuthatha izithasiselo ngemithamo ephezulu kungaba yingozi ngezinye izikhathi. Ngakho-ke, uma unesifo esithile noma ucabanga ukuqala isithasiselo, qiniseka ukuthi ukhuluma nodokotela wakho kuqala ukuze uthole iseluleko .
Umlayezo Wokuya Nawe Ekhaya
- Ama-phytonutrients ayizakhi zamakhemikhali ezibalulekile ezitholakala ekudleni kwezitshalo ezivikela imizimba yethu ezifweni.
- Lokhu kuvame ukutholakala ezintweni ezifana nemifino enemibala, izithelo, ubhontshisi, okusanhlamvu, amantongomane kanye netiye.
- Zama ukwengeza umbala wesibhakabhaka epuletini lakho. Ngaleyo ndlela, uzothola izakhamzimba ezahlukahlukene.
- Kuhlale kunempilo ukuthola lezi zakhi ekudleni kwemvelo kunokuzithatha njengezithasiselo.
- Uma unenkinga ngempilo noma ukudla kwakho, kubaluleke kakhulu ukukhuluma nodokotela wakho ngaphambi kokuqala noma yini entsha.
Izakhamzimba Eziphilayo, Ukudla Okunomsoco, Ukudla Okunempilo, Imifino, Izithelo, Ama-Carotenoid, Ama-Flavonoid, Ama-Antioxidant, Impilo Yokuvimbela
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