Phytochemicals zvinowanzoitika makemikari anobudiswa nemiti. Dzimwe phytochemicals dzinopa michero yavo yakaisvonaka mavara, sezvinoita blues mu blueberries uye zvitsvuku mu raspberries nemamwe phytochemicals vanopa michero yavo yakasiyana-siyana. Izvi zviputikemiksi zvinobatsira michero nekukwevera zvipembenene nezvimwe zvisikwa kuti zvidimbure mbeu kana kuparadzira mbeu.
Pikemikemikari yephyto inoshandiswa zvehupenyu uye inogona kukanganisa hutano hwako kana iwe uchinge wadya zvirimwa zvine makemikari. Kutsvakurudza kwekutsvakurudza kunoratidza kuti zvinogona kuitika kuti zvipembenene zvakasiyana-siyana zvinogona kubatsira kudzivirira kubva pamukenza kana zvichiita kunonoka kukura kwekenza, kuderedza kuvhiringidza uye kubatsira kutonga mahomoni.
Zviongorori zvizhinji ndezvokutanga kutsvakurudza kwakaitwa pabazi remhuka kana pamasero nemaviri. Kune vatsvakurudzi kuziva kana phytochemicals ine hutano hwechokwadi, dzinoda kuongororwa nevanhu. Zvinotora makore kuti uwane ruzivo rwemhando iyoyo uye dzimwe nguva phytochemicals haigoni kufanana.
Phytochemicals inowanzobudiswa kubva pamiti, inoshandiswa uye inotengeswa sezvokudya zvinowedzera. Vanowanzoonekwa seve vakachengeteka, asi hapana hutungamiri hwakawanda pamusoro pematare avo kana kunyange kubudirira, saka zvakakosha kutaurirana nemutarisiri wako wehutano usati watora izvi zvinowedzera, kunyanya kana iwe uine hutano hwakanaka.
Phytochemicals in Food Your Diet
Kune zvakawanda zvakasiyana zvakasiyana-siyana zvepentochemicals muzvitsva zvose zvekudya iwe unodya uye zvimwe zvinyorwa zvinozviona sezvibereko. Zvisinei, kusiyana nemavithamini nemaminerari, havakwanisi kufungidzirwa kuti ndizvo zvinovaka muviri uye hakuna imwe yakagadzirwa Dietary reference intakes.
Zvibereko, miriwo, nutswe, mbeu, mbeu yose, uye marumisi ndiyo ndiyo yakanakisisa inowanikwa ye phytochemicals.
Nepo kune huwandu hwakanaka huchapupu hwokuti kudya kudya kwakakosha mumiti yezvokudya zvinobatsira mararamiro ako, tsvakurudzo haisati yatsanangura kuti zvakawanda zvezvibatsiro izvi ndezvipi zve phytochemicals zvakananga. Kubatsira kunogona kunge kuripo nekuda kwezvibereko kana fiber. Zvinokwanisika kuti vanhu vanodya zvikafu zvekudya zvakasiyana-siyana zvinowanzove zvakanyanya kushanda uye zvinowanzoita kuti varambe vaine utano hwakanaka.
Aina
Iko kune mapoka akawanda emiti ye phytochemicals inobva pamakemikari avo. Mimwe yemiti inonzi phytochemicals inonyanyozivikanwa inosanganisira carotenoids, inosanganisira alpha-carotene, beta-carotene, lutein , lycopene , uye zeaxanthin . Zvose izvi phytochemicals zvinogona kushandurwa kuva vitamini A mumuviri wako, asi kune chikamu chikuru, vitamini A inogadzika inobva kune beta-carotene.
- Imwe kirasi ye phytochemicals ndeye mhuri yeva flavonoids. Flavonoids inosanganisira:
- A bitcyanidins , inowanikwa muzvitsvuku, bhuruu, uye tsvuku yepepuru yemabriji nemazambiringa.
- Flavanols , iyo inowanika mutii , chokoti, maabriji, mazambiringa, nemaapuro.
- Flavanones , iyo inowanikwa mumuchero wekitikiti.
- Flavonols inowanikwa muzvizhinji zvezvibereko nemiriwo.
- Flavones inowanika muwaini uye pepper inopisa.
- Isoflavones iyo inowanika mu soy uye legumes.
Zvimwe zvipfekchemicals zvinosanganisira maitiro angave wakaverenga pamusoro akadai se:
- Resveratrol iyo inowanikwa mumadhiro uye mapeji.
- Lignans inowanikwa mumbeu uye mbeu yose.
- Phytosterols iyo inoshandiswa kuderedza cholesterol yakakwirira.
- Indole-3-carboninol iyo inowanikwa mumakumbo emvura.
- Curcumin, iyo inowanikwa mumututu.
- Chlorophyll, inowanika mune chero chinhu chiri chemavara.
Fibha inogonawo kuenzaniswa sep phytochemical nokuti inongowanikwa muzvirimwa, asi dzimwe nguva inotsanangurwa se-carbohydrate. Kune huwandu hwezvokudya zvakasanganiswa zvinosanganisira cellulose, beta-glucan, hemicellulose, pectin, gum, inulin, oligofructose, uye starch inoramba.
Kudya chikafu chakanyanya mu fiber kuchabatsira kuchengetedza cholesterol yako mukutarisa, uye kuvandudza kugadzirisa chirongwa chekushanda.
Kudya chikafu chakakwirira mu fiber kunogona kuderedza shuga dzeshuga dzinogona kuitika kana iwe uchidya huwandu hwehuga kana starch.
Sources:
Oregon State University Linus Pauling Institute Micronutrient Information Center. "Fiber."
Oregon State University Linus Pauling Institute Micronutrient Information Center. "Flavonoids."
Oregon State University Linus Pauling Institute Micronutrient Information Center. "Phytochemicals".
> Williamson G, Holst B. "Kuwedzerwa kwezvokudya zvekudya (DRI) kukosha kwezvokudya zve polyphenols: tiri kufamba nenzira yakarurama here?" Br J Nutriti. 2008 Jun; 99 Suppl > 3: S55-8. >