Zakudya Zofunika Kwambiri Zochepetsa Kuwonda

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Kudya zipatso ndi ndiwo zamasamba zambiri ndi njira yabwino yochepetsera mapaundi owonjezera komanso kukhala ndi thanzi labwino. Tsopano kafukufuku watsopano akuwonetsa kuti mbewu ndizodzaza ndi mankhwala amphamvu omwe amalimbitsa chitetezo chanu, amateteza kumatenda ndikulimbana ndi mafuta.

Tinaphunzira zambiri za izi pamsonkhano wapadziko lonse ku Lake Tahoe, Calif., Woyang'anira ndi Oldways Preservation & Exchange Trust. Kafukufuku wodabwitsa yemwe waperekedwa pamsonkhanowu akutsimikizira popanda kukayika kuti kudya zakudya zambiri zopangidwa kuchokera kuzomera kumateteza thanzi lathu.

Tsopano chifukwa chake ndi ichi: Zomera zimadzaza ndi phytochemicals. (Ndipo Oldways ayenera kudziwa - gululi ndi bungwe lopanda phindu lomwe limalimbikitsa miyambo ya zakudya zathanzi, monga kudya zipatso zambiri, masamba, mbewu, mtedza ndi vinyo wofiira pang'ono.)

Moyo wachinsinsi wa zomera

Osatsekedwa ndi mawu akuti phytochemicals (otchedwa "fighto-chemicals"). Ndilo dzina la sayansi chabe la zinthu zamphamvu zimene zomera zimapanga kuti zisadwale, kutenthedwa ndi dzuwa, kapena kudyedwa ndi tizilombo. (Phyto amatanthauza "chomera" m'Chigriki.) Ndipo apa ndi pamene inu ndi saladi ya zipatso zanu mumagwirizana: Asayansi amakhulupirira kuti mankhwala omwewo angakuthandizeni kukhala wathanzi inunso, ndi phindu la mbali la kuchepetsa kulemera.

"Pali pafupifupi 25,000 ya phytochemicals padziko lapansi, ndipo tikupeza kuti amachita ntchito yapadera m'maselo kuti ateteze matenda ashuga, mitundu yodziwika ya khansa, matenda amtima, khungu lokhudzana ndi ukalamba ndi matenda a Alzheimer's," atero a David Heber, MD , Ph.D., director of the University of California, Los Angeles, Center for Human Nutrition and author of What Color Is Your Diet? (HarperCollins, 2001).

Mwachitsanzo, kodi mumadziwa kuti kudya vinaigrette wamafuta ndi lingaliro labwino chifukwa mafuta azamasamba amakhala ndi mankhwala amadzimadzi omwe amatha kupindulitsa mtima? Avocado imeneyo ili ndi lutein wambiri, yemwe akuwoneka kuti amachepetsa chiopsezo cha khansa zina komanso kuteteza maso? Kuti phytochemicals mu blueberries akhoza kuchepetsa kuchepa kwa ubongo ntchito zokhudzana ndi kukalamba? Ndipo kuti ma sterols opezeka mumbewu ndi mtedza amatha kuteteza ku khansa ya m'matumbo, m'mawere ndi prostate?

Ndipo iyi ndi nsonga chabe ya madzi oundana. Asayansi akudziwikiratu mankhwala enaake am'magawo azomera, ndikuphunzira momwe amalimbana ndi matenda. Popeza kuti jury ilibe kuchuluka kwa zakudya zamtundu wa phytochemical zomwe muyenera kudya patsiku, Heber akuti ndizabwino kwambiri.

Sitikunena kuti musadye zamasamba, koma ingowonjezerani kudya zipatso, ndiwo zamasamba, nyemba, mbewu, mtedza ndi mbewu. Ndipo, pochita izi kuphatikiza njira zina zofunika kudya, mutha kuonda mwachilengedwe. Zakudya zambiri zamasamba zimakhala ndi calorie yochepa, mafuta ochepa komanso odzaza kwambiri. Ndipo popeza ndi zatsopano komanso zathunthu, simudzadzaza thupi lanu ndi zosakaniza.

Simungangoyika nkhope yanu ndi zokazinga za ku France ndikuganiza kuti mukuchita bwino thupi lanu. Ndikofunika kudya zakudya zamitundumitundu zosiyanasiyana kuti mupindule nawo. Ndi chifukwa chakuti iliyonse imakhala ndi mankhwala amtundu wa phytochemical omwe amagwira ntchito mogwirizana kuti athane ndi matenda. Kotero phytochemicals mu pinki mphesa munadya chakudya cham'mawa, mwachitsanzo, akhoza kulimbana ndi matenda bwino kwambiri akaphatikizidwa ndi mapeyala mu saladi yanu pa nkhomaliro.

Timakayikira izi chifukwa asayansi apeza kale mankhwala amphamvu a phytochemicals. Lycopene, mwachitsanzo, opezeka mu pinki mphesa ndi wochuluka mu kuphika phwetekere mankhwala, amasonyeza lonjezo polimbana ndi khansa ya m'mapapo ndi prostate, pamene lutein, opezeka mapeyala, kale ndi sipinachi, akhoza kuchepetsa chiopsezo cha sitiroko, matenda a mtima ndi khansa ya prostate, Aheberi akuti. Pamodzi, amapanga gulu lamphamvu.

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