Zakudya Zowawa Zomwe Zili Zabwino Kwa Inu

Zamkati

• 1. Vwende Wowawa
• 2. Masamba a Cruciferous
• 3. Dandelion amadyera
• 4. Citrus Peel
• 5. Cranberries
• 6. Koko
• 7. Khofi
• 8. Tiyi Wobiriwira
• 9. Vinyo Wofiira
• Mfundo Yofunika Kwambiri

Zakudya zowawa nthawi zina zimakhala zovuta mdziko lophikira chifukwa zonunkhira zawo zitha kukhala zopanda kudya.

Komabe, zakudya zowawa ndizopatsa thanzi modabwitsa ndipo zimakhala ndimankhwala osiyanasiyana azomera omwe ali ndi phindu lathanzi.

Zina mwazabwino zake ndizochepetsera matenda ambiri - kuphatikiza khansa, matenda amtima ndi matenda ashuga - komanso matumbo abwinoko, thanzi lamaso ndi chiwindi.

Nazi zakudya 9 zowawa zomwe zili zathanzi lanu.

1. Vwende Wowawa

Vwende wowawayo ndi vwende lobiriwira, lopindika, lokhala ngati nkhaka lomwe limalawa zowawa kwambiri.

Amadyedwa m'maiko aku Asia, Africa ndi Caribbean koma osatchuka kwenikweni kumadera ena.

Mavwende owawa amadzaza ndi ma phytochemicals monga ma triterpenoids, polyphenols ndi flavonoids omwe awonetsedwa kuti amachepetsa kukula kwa mitundu ingapo ya khansa m'maphunziro oyeserera ndi maphunziro a nyama (,).

Amagwiritsidwanso ntchito ngati mankhwala achilengedwe kuthandiza kuchepetsa magazi m'magazi mwa anthu omwe ali ndi matenda ashuga.

Kafukufuku wina wamasabata anayi adapeza kuti kudya 2,000 mg wa vwende wouma, wothira ufa tsiku lililonse kumachepetsa kwambiri shuga m'magazi mwa anthu omwe ali ndi matenda ashuga - koma osagwiritsa ntchito mankhwala wamba a shuga ().

Kuwunikanso kwakukulu kunapeza zotsatira zosakanikirana mwa anthu ndipo kunatsimikiza kuti umboniwo ndiwosakwanira kuperekera mavwende owawa kwa anthu omwe ali ndi matenda ashuga ().

Monga zakudya zowawa kwambiri, vwende wowawasa amakhala ndi ma antioxidants ambiri, omwe amathandiza kupewa kuwonongeka kwa khungu komwe kumachitika chifukwa cha zopitilira muyeso ndipo kumachepetsa chiopsezo cha matenda amtima ndi matenda ashuga (,,).

Chidule Vwende owawa amadzaza ndi mankhwala achilengedwe obzala omwe angathandize kupewa khansa, kuchepetsa kupsinjika kwa oxidative ndikuchepetsa shuga m'magazi.

2. Masamba a Cruciferous

Banja la cruciferous lili ndi ndiwo zamasamba zambiri zowawa kuphatikiza ma broccoli, masamba a Brussels, kabichi, kale, radishes ndi arugula.

Zakudya izi zimakhala ndi mankhwala otchedwa glucosinolates, omwe amawapatsa kukoma kwawo kowawa ndipo ali ndi udindo pazambiri zathanzi lawo ().

Kafukufuku woyeserera komanso kafukufuku wazinyama awonetsa kuti ma glucosinolates amatha kuchepetsa kukula ndi kufalikira kwa ma cell a khansa, koma zotsatirazi sizinabwerezedwe mobwerezabwereza m'maphunziro aanthu (,,).

Ngakhale zambiri zikuwonetsa kuti anthu omwe amadya masamba obiriwira kwambiri amakhala ndi chiopsezo chochepa cha khansa, si maphunziro onse omwe amavomereza (,).

Ofufuza ena amakhulupirira kuti kusiyana kumeneku kumatha kukhala chifukwa cha kusiyana kwa majini pakati pa anthu, komanso kusiyanasiyana kwachilengedwe m'magulu a glucosinolate chifukwa cha kukula kwa masamba ndi njira zophikira. Kafukufuku wochuluka amafunika (,).

Kuphatikiza pa zovuta zomwe zingachitike polimbana ndi khansa, ma glucosinolates m'mitengo yopanda zipatso imathandizira michere yanu ya chiwindi kupanga poizoni moyenera, kuchepetsa zovuta zomwe zimakhudza thupi lanu ().

Ngakhale palibe malingaliro omwe aboma adakhazikitsa, kafukufuku wina akuwonetsa kuti kudya zosachepera zisanu zamasamba a cruciferous sabata iliyonse kumathandizira kwambiri ().

Chidule Masamba a Cruciferous monga broccoli ndi kabichi ali ndi mankhwala amphamvu olimbana ndi khansa ndipo amatha kusintha chiwindi chanu kutulutsa poizoni.

3. Dandelion amadyera

Mutha kuganiza kuti dandelions amangokhala udzu wamaluwa, koma masamba ake ndi odyetsa komanso opatsa thanzi kwambiri.

Dandelion amadyera ndi apakatikati, masamba obiriwira obiriwira okhala ndi mbali zosasunthika. Amatha kudyedwa osaphika m'masaladi, osungunuka ngati mbale yam'mbali kapena kuphatikiza msuzi ndi pasitala.

Popeza zimakhala zowawa kwambiri, masamba a dandelion nthawi zambiri amakhala ofanana ndi zonunkhira monga adyo kapena mandimu.

Ngakhale kafukufuku wochepa alipo pamitundu yathanzi ya dandelion amadyera, ali ndi mavitamini ndi michere yambiri, kuphatikiza calcium, manganese, ayironi ndi mavitamini A, C ndi K (15).

Amakhalanso ndi carotenoids lutein ndi zeaxanthin, omwe amateteza maso anu ku ng'ala ndi kuwonongeka kwa macular ().

Kuphatikiza apo, masamba a dandelion ndi gwero lalikulu la ma prebiotic inulin ndi oligofructose, omwe amalimbikitsa kukula kwa mabakiteriya athanzi ().

Chidule Maluwa a Dandelion ali ndi mavitamini ndi michere yambiri, amakhala ndi ma carotenoids omwe amapindulitsa thanzi la maso ndipo ndi gwero la ma prebiotic omwe amalimbikitsa kukula kwa mabakiteriya athanzi.

4. Citrus Peel

Ngakhale mnofu ndi msuzi wa zipatso za zipatso monga mandimu, malalanje ndi zipatso za mphesa zili ndi zotsekemera kapena zotsekemera, khungu lakunja ndi pith yoyera ndi yowawa kwambiri.

Izi ndichifukwa chakupezeka kwa ma flavonoid, omwe amateteza chipatso kuti asadye ndi tizirombo koma ali ndi maubwino ambiri athanzi mwa anthu.

M'malo mwake, masamba a zipatso amakhala ndi mitundu yambiri ya flavonoids kuposa gawo lina lililonse la chipatso ().

Awiri mwa zipatso zochuluka kwambiri za zipatso zotchedwa citrus flavonoids ndi hesperidin ndi naringin - zonsezi ndi ma antioxidants amphamvu (19).

Kafukufuku woyesera ndi kafukufuku wazinyama akuwonetsa kuti zipatso za citrus zitha kuthandizira kuthana ndi khansa pochepetsa kutupa, kukonza detoxification ndikuchepetsa kukula ndi kufalikira kwa maselo a khansa, koma kafukufuku waanthu amafunika ().

Ngati mungafune peel peel peel pazakudya zanu, zimatha kuthiridwa grated ndikusangalala ngati zest, zouma ndikugwiritsanso ntchito zosakanizira zokometsera kapena zopakidwa ndikuwonjezeranso mchere.

Chidule Tsamba la citrus limakhala ndi zowawa zowawa chifukwa cha flavonoids. Ma antioxidants amphamvuwa amachepetsa kutupa ndikuthandizira kuteteza khansa.

5. Cranberries

Cranberries ndi tart, zipatso zofiira zowawa zomwe zitha kusangalatsidwa zosaphika, zophika, zouma kapena zamadzimadzi.

Amakhala ndi mtundu wa polyphenol wotchedwa mtundu-A proanthocyanidins, womwe ungalepheretse mabakiteriya kuti angomamatira kumtunda, monga mnofu wanu.

Izi zitha kukhala zothandiza pochepetsa kuwola kwa bakiteriya, ndikuchepetsa chiopsezo chanu H. pylori Matenda m'mimba komanso kupewa E. coli Matenda m'matumbo mwanu ndi mumikodzo (,,,).

Ngakhale maphunziro ambiriwa adachitika m'machubu yoyesera kapena nyama, zotsatira zakufufuza kochokera kwa anthu zikulonjeza.

Kafukufuku wina wamasiku 90 anapeza kuti kumwa makapu awiri (500 ml) a madzi a kiranberi tsiku lililonse kumathandiza kuthetsa H. pylori matenda am'mimba bwino kwambiri kuposa ma placebo ().

Kafukufuku wina wasonyeza kuti mapiritsi a kiranberi tsiku lililonse omwe ali ndi ma 36 mg a proanthocyanidins amatha kuchepetsa kwambiri kuchuluka kwa matenda amkodzo (UTIs), makamaka mwa amayi (,,,).

Kuphatikiza pa ma antibacterial properties, cranberries ndi olemera kwambiri ma antioxidants. M'malo mwake, ali ndi zipatso zabwino kwambiri mwa zipatso 24 zomwe zimadyedwa kwambiri ().

Izi zitha kufotokozera chifukwa chomwe kumwa madzi a kiranberi nthawi zonse kumalumikizidwa ndi thanzi la mtima, kuphatikiza kuchepa kwa kutupa, shuga wamagazi, kuthamanga kwa magazi ndi milingo ya triglyceride ().

Chidule Cranberries ali ndi polyphenols ambiri komanso ma antioxidants omwe amathandiza kupewa mitundu ingapo yamatenda a bakiteriya ndipo amatha kusintha thanzi la mtima.

6. Koko

Ufa wa koko amapangidwa kuchokera ku nyemba za chomera cha cocoo ndipo umakoma kwambiri mukakhala wopanda shuga.

Kawirikawiri amagwiritsidwa ntchito m'madyerero osiyanasiyana, amaphatikizidwanso ndi batala wa koko, mowa wotsekemera, vanila ndi shuga kuti apange chokoleti.

Kafukufuku wapeza kuti anthu omwe amadya chokoleti kasanu pasabata ali ndi chiopsezo chochepa cha 56% cha matenda amtima, poyerekeza ndi omwe samadya chokoleti konse ().

Izi zikuchitika chifukwa cha polyphenols ndi ma antioxidants omwe amapezeka mu cocoa, omwe amatha kukulitsa mitsempha yamagazi ndikuchepetsa kutupa, kuteteza mtima wanu ().

Koko ndi gwero labwino la mchere wambiri, kuphatikiza mkuwa, manganese, magnesium ndi chitsulo (33).

Ufa wopanda koko wa cocoa, cocoa nibs ndi chokoleti chowonjezera chakuda zimakhala ndi ma antioxidants ambiri komanso shuga wocheperako. Chifukwa chake, amapanga zowonjezera zowonjezera pazakudya zanu ().

Chidule Koko amakhala ndi ma polyphenols ambiri, ma antioxidants komanso amafufuza mchere, komanso kumwa pafupipafupi kumatha kuteteza matenda amtima.

7. Khofi

Khofi ndi imodzi mwazakumwa zomwe zimamwa kwambiri padziko lonse lapansi komanso ndizomwe zimayambitsa ma antioxidants mu zakudya zaku America ().

Monga zakudya zowawa kwambiri, khofi yodzaza ndi ma polyphenols omwe amapatsa brew kukoma kwake.

Imodzi mwa ma polyphenols ochuluka kwambiri mu khofi ndi chlorogenic acid, antioxidant wamphamvu yomwe imathandizira phindu lalikulu la khofi, kuphatikiza kuchepa kwa kuwonongeka kwa okosijeni komanso chiopsezo chochepa cha matenda amtima ndi matenda ashuga (,,).

Kafukufuku akuwonetsa kuti kumwa makapu 3-4 a khofi patsiku kumatha kuchepetsa ngozi zakufa, khansa ndi matenda amtima ndi 17%, 15% ndi 18% motsatana, poyerekeza ndi kusamwa khofi konse ().

Kusanthula kwapadera kunapeza kuti chikho chilichonse cha khofi chomwe chimadyedwa patsiku chimachepetsa chiopsezo cha mtundu wa 2 shuga ndi 7% ().

Kafukufuku wina akuwonetsanso kuti khofi wa khofi akhoza kuthandizira kupewa matenda amitsempha, kuphatikiza matenda a Alzheimer's ndi Parkinson, koma kafukufuku wina amafunika kuti amvetsetse chifukwa chake (,).

Chidule Khofi ndi gwero lolemera la antioxidants ndi polyphenols. Kumwa makapu 3-4 patsiku kumatha kuchepetsa ngozi yakufa, matenda amtima, matenda ashuga komanso matenda amitsempha.

8. Tiyi Wobiriwira

Tiyi wobiriwira ndi chakumwa china chotchuka padziko lonse lapansi.

Ili ndi kununkhira kwachilengedwe chifukwa cha katekinini ndi polyphenol.

Makatekini odziwika bwino kwambiri amatchedwa epigallocatechin gallate, kapena EGCG.

Kafukufuku woyeserera komanso kafukufuku wazinyama akuwonetsa kuti EGCG imatha kuchepetsa kukula kwa maselo a khansa, koma sizikudziwika ngati zingakhudze anthu (,).

Ngakhale kafukufuku wina akuwonetsa kuti omwe amamwa tiyi wobiriwira nthawi zonse amakhala ndi chiopsezo chochepa chokhala ndi khansa, sikuti maphunziro onse awonetsa phindu ().

Tiyi wobiriwira imakhalanso ndi ma polyphenols osiyanasiyana omwe amakhala ngati ma antioxidants komanso anti-inflammatories. Pamodzi, mankhwalawa amachepetsa kuwonongeka kwa zopitilira muyeso ndikuchepetsa kutupa, komwe kumachepetsa chiopsezo cha matenda amtima (,,).

M'malo mwake, kumwa chikho chimodzi chokha cha tiyi wobiriwira tsiku lililonse kumalumikizidwa ndi chiwopsezo chotsika pafupifupi 20% cha matenda amtima ().

Sankhani tiyi wobiriwira pamitundu yakuda kapena yoyera pamlingo wokwanira wa ma antioxidants (, 50).

Chidule Tiyi wobiriwira amakhala ndi makatekini ndi ma polyphenols omwe amapereka maubwino ambiri azaumoyo, kuphatikiza chitetezo cha khansa komanso chiopsezo chochepa cha matenda amtima.

9. Vinyo Wofiira

Vinyo wofiira ali ndi mitundu iwiri yayikulu ya polyphenols - proanthocyanidins ndi ma tannins - omwe amapatsa vinyo utoto wakuya komanso kukoma kwake.

Kuphatikiza kwa mowa ndi ma polyphenolswa kumachepetsa chiopsezo chanu chodwala matenda amtima pochepetsa kuchepa kwa mafuta m'thupi, kuchepetsa kugwirana kwa magazi ndikukulitsa mitsempha yamagazi ().

Kafukufuku watsopano wasonyezanso kuti vinyo wofiira atha kukhala wabwino pamatumbo anu.

Kafukufuku wocheperako adapeza kuti kumwa magalasi awiri a vinyo wofiira tsiku lililonse kwa mwezi umodzi kumakulitsa kuchuluka kwa mabakiteriya athanzi ().

Kuphatikiza apo, kusintha kumeneku m'matumbo mabakiteriya kumalumikizidwa mwachindunji ndi kuchepa kwa cholesterol ndikuchepetsa kutupa.

Ubwino winanso womwa vinyo wofiira umaphatikizapo kukhala ndi moyo wautali komanso kuchepa kwa matenda ashuga komanso kufooka kwa mafupa ().

Kumbukirani kuti kumwa mowa mopitirira muyeso kumatha kuwononga chiwindi komanso mavuto ena azaumoyo, motero kudziletsa kumafunikira.

Chidule Vinyo wofiyira amakhala ndi ma polyphenols omwe amalumikizidwa ndi thanzi la m'mimba komanso m'matumbo. Kumwa vinyo wofiira kumathandizanso kuti munthu akhale ndi moyo wautali komanso kuti achepetse matenda ashuga komanso kufooka kwa mafupa.

Mfundo Yofunika Kwambiri

Zakudya zowawa zowawa zilizonse zimakhala ndi maubwino ake athanzi, kuphatikiza kuteteza khansa, matenda amtima ndi matenda ashuga, komanso kuchepa kwa kutupa ndi kupsinjika kwa oxidative.

Zambiri mwazabwinozi zimachokera ku mitundu ingapo yama polyphenols, omwe amakhala ngati ma antioxidants, anti-inflammatories ngakhale ma prebiotic.

Popeza pali mitundu yambiri yazakudya zowawa zomwe mungasankhe, ndikosavuta kuphatikiza zina mwazakudya zanu kuti mupeze maubwino angapo azaumoyo.