Phytonutrients uye Kuti Unogona Sei Kuwana Zvakawanda Kwazvo Muzvokudya Zvako
Phytonutrients, inozivikanwawo se phytochemicals, ndiyo inowanikwa mumiti (pasina mavhithamini, zvicherwa, uye macronutrients ) iyo inobatsira muviri. Iko kune vanopfuura 30 000 vavo, asi nhamba shomanana chete yakaongororwa uye yakaedzwa kusvikira ikozvino. Phytonutrients inogona kuchengetedza masiraundi edu emasero kubva pazvirwere. Vamwe vavo vane antioxidant zvinokonzera.
Vamwe vanogona kukurudzira zvirwere zvemuviri, kana kuti zvinokonzera zvinopesana nekuputika, antiviral, antibacterial, uye kana kubatsira kubatsira kugadzirisa masero. Mimwe miriwo nemichero yakawanda inowanzova yakakwirira mumakemikari aya, asi hoe, chokoti, nutswe, mbeu yefrikisi, uye mafuta emuorivhi zvinowanikwawo maitiro makuru e phytochemicals pamwe chete. Mhuri dzakasiyana-siyana yemichero dzinowedzera kumamwe mhuri yemapirtonutrients, somuenzaniso, kudya kweorangi kunowanzove neboka re carotenoid.
Idya Rainbow: Phytonutrients in Color
Iwe unogona kunge wakanzwa kuti iwe unofanira "kudya murarairi", uye kukosha kwepirtonutrients chimwe chikonzero nei. Kudya muraraungu kunotibvumira kuwana zvakanakisisa zvepirtonutrients sezvo mavara avo akasiyana anopa hutano hwakasiyana. Semuenzaniso, lycopene mumatatisi nemichero yemichero, anthocyanins mumakrikiti, uye flavonoids mukotiroti yose mienzaniso yezvinomera zvinobatsira zvinoshanda zvakasiyana.
Mapoka mazhinji eepltonutrient (eg, flavonoids uye lignans) anowira muboka guru rinonzi polyphenols.
Heano mishanu mavara emapirtonutrients uye basa rega rega mavara ayo akafanana:
- Dzvuku - maapuro, mavhenekeri, raspberries, beet, cherries uye mazambiringa
Inotsigira prostate, urinary tract uye DNA hutano. Kudzivirira chirwere chekenza uye chirwere chemwoyo kunosanganisira lycopene, ellagic acid, quercetin, hesperidin, anthocyanidins
- Purple - eggplant, mazambiringa, blueberries uye macheri
Zvakanaka pamwoyo wako, uropi, pfupa, mitsetse uye utano hwehupenzi hunosanganisira resveratrol, anthocyanins, phenolics, flavonoids - Green - kiwi, avocado, cantaloupe, broccoli, sipinashi
Inotsigira hutano hwemaziso, arterial function, chiropa chinoshanda uye utano hwema cell zvinosanganisira EGCG, isothiocyanate, lutein, zeaxanthin, isoflavones, flavonoids, coumestans - Muchena - anyanisi, mushwa, mapeari
Inotsigira mapfupa ane utano, circulatory system uye kurwisa chirwere chemoyo uye kenza zvinosanganisira EGCG, allicin, quercetin, indoles, glucosinolates - Yirafu / Orange - pikiti, karoti, peaches, pineapple uye papaya
Inokurudzira kukura kwakanaka uye kubudirira uye utano hwakanaka huno kusanganisira alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein / zeaxanthin, hesperidin
Nzira Yokunyatsosvika Sei Muraravheji
Imwe nzira inonyanya kukosha kumhuri ine vana ndeyokuchengeta mufananidzo wezvibereko nemiriwo zvakakomberedza kichani. Kutsvakurudza kunoratidza kuti kungova pedyo nemifananidzo yezvibereko nemiriwo kunogona kuwedzera kudya kwezvokudya. Kunyange zviri nani, iwe unogona kuchengeta chati pane firiji kana mukicheni apo tinogona kuyeuchidzwa nezvezvibereko nemiriwo yatakadya kare uye "mavara" ezvokudya zvavakasiyira kudya.