Superfoods Aliyense Amafunikira

Zamkati

• Onaninso za

Zakudya zamasamba ndi nyenyezi zonse chifukwa chilichonse chimakhala ndi ma phytochemicals omwe amagwira ntchito limodzi kulimbana ndi matenda. Kuphatikiza apo, pali zakudya masauzande ambiri zomwe sizinafotokozeredwe, pali zambiri zabwino zomwe zikubwera.

Malingana ndi kafukufuku waposachedwa, zakudya zotsatirazi zili ndi mankhwala a phytochemicals omwe akuwonetsa kuti ndi chisankho choopsa, anatero David Heber, MD, Ph.D., mkulu wa yunivesite ya California, Los Angeles, Center for Human Nutrition ndi wolemba mabuku. Kodi Zakudya Zanu Zili Ndi Mtundu Wotani? (HarperCollins, 2001). Choncho idyani zambiri mwa izi:

Broccoli, kabichi ndi kale

Ma isothiocynanates omwe ali m'masamba a cruciferous amalimbikitsa chiwindi kuti chiwononge mankhwala ophera tizilombo ndi tizilombo tina. Kwa anthu omwe ali ndi khansa ya m'matumbo, mankhwala a phytochemicals awa amawoneka kuti amachepetsa chiopsezo.

Kaloti, mango ndi sikwashi yozizira

Alpha ndi beta carotenes m'masamba ndi zipatso za lalanje izi zimathandizira kupewa khansa, makamaka m'mapapo, m'mero ​​ndi m'mimba.

Zipatso za citrus, maapulo ofiira ndi zilazi

Banja lalikulu la mankhwala omwe amadziwika kuti flavonoids omwe amapezeka mu zipatso ndi ndiwo zamasamba (komanso vinyo wofiira) akuwonetsa lonjezo ngati omenyera khansa.

Garlic ndi anyezi

Banja la anyezi (kuphatikizapo leeks, chives ndi scallions) lili ndi allyl sulfides, zomwe zingathandize kuchepetsa kuthamanga kwa magazi ndikuwonetsa chitetezo choteteza ku khansa ya m'mimba ndi m'mimba.

Zipatso zamphesa, tsabola wofiira belu ndi tomato

Phytochemical lycopene imapezeka kwambiri mukatha kuphika, zomwe zimapangitsa phwetekere ndi ketchup kukhala magwero abwino kwambiri. Lycopene akuwonetsa lonjezo pomenya khansa yam'mapapu ndi prostate.

Mphesa zofiira, blueberries ndi strawberries

Ma anthocyanins omwe amapatsa zipatsozi mitundu yawo yosiyanasiyanazi atha kuthandiza kupewa matenda amtima poletsa mapangidwe am'magazi. Anthocyanins amawonekanso kuti amalepheretsa kukula kwa chotupa.

Sipinachi, masamba a collard ndi avocado

Lutein, yemwe akuwoneka kuti amachepetsa chiopsezo cha matenda amtima ndi sitiroko komanso kupewa matenda okhudzana ndi ukalamba (omwe amachititsa khungu), alinso ndi maungu ambiri.

Onaninso za