Kodi Izi Ndi Zotani Zomwe Aliyense Amayankhulabe?

Zamkati

• Kodi Phytonutrient ndi chiyani?
• Ubwino Waumoyo wa Phytonutrients
• Momwe Mungadyetse Zakudya Zambiri
• Onaninso za

Pankhani yakudya koyenera, zakudya zabwino kwambiri zimakonda kuba ndikuwonetsa pazifukwa zomveka. Mkati mwa zakudya zabwino kwambiri muli mavitamini ndi michere yomwe imapangitsa kuti thupi lanu lizigwira ntchito bwino. Izi zimaphatikizapo phytonutrients-kapena phytochemicals-omwe ndi mankhwala omwe amapezeka mu zipatso ndi ndiwo zamasamba. Nkhani yabwino? Ichi ndi chimodzi mwazakudya zathanzi zomwe mwina mukutsatira kale. Komabe, Nazi zomwe muyenera kudziwa chifukwa chake ma phytonutrients ndi ofunika komanso kudya zomwe akuchita kuti muteteze thupi limodzi lokha lomwe muli nalo.

Kodi Phytonutrient ndi chiyani?

Phytonutrients ndizachilengedwe zomwe zimapangidwa ndi zomera. Ganizirani za iwo ngati zakudya zabwino kwambiri pazomera kuphatikiza zipatso ndi ndiwo zamasamba zomwe zimathandiza kusunga thanzi la mbewuyo potiteteza ku zinthu zachilengedwe monga dzuwa ndi tizilombo. Phytonutrients ali ndi antioxidant ndi anti-inflammatory properties mkati mwa mankhwala omwe ali ndi ubwino wambiri wathanzi, akutero Maya Feller, MS, RD, CDN, Brooklyn, NY-based dietitian nutritionist. Phytonutrients imapezeka mu zipatso zambiri, ndiwo zamasamba, mbewu, ndi nyemba (taganizirani: sitiroberi, kale, mpunga wofiira, ndi nandolo) kotero pali mwayi woti mukudya kale.

Ubwino Waumoyo wa Phytonutrients

Phytonutrients ndiwo omenyera matenda akulu. Kudya nthawi zonse kumalumikizidwa ndi "kuchepa kwa chiwopsezo cha matenda amtima, mtundu wa 2 shuga, khansa zambiri, komanso matenda ena osachiritsika ndi opewedwa," atero a Jessica Levinson, M.S., R.D.N., C.D.N., katswiri wazakudya zophikira komanso wolemba Chakudya Chamadzulo cha Masabata 52. Ndipo amayi, makamaka, angapindule kwambiri ndi phytonutrients chifukwa kafukufuku wagwirizanitsa phytonutrients ndi chiopsezo chochepa cha khansa ya m'mawere ndi ovarian, akuti Feller. Koma ndiwo mphamvu ya antioxidant yomwe imayang'anira aliyense, akutero Levinson. "Ndi ntchito iyi ya antioxidant yolimbana ndi ma cell-free omwe amawononga omwe amateteza thupi ku khansa zina ndi matenda ena otupa."

Osanenapo, ma antioxidants akhala akulengezedwa kwakanthawi chifukwa chakuwasamalira pakhungu. Tangowonani maubwino osaneneka a chisamaliro cha vitamini C pakhungu komanso kukula kwa malonda a vitamini C. Khungu lowala, lowoneka laling'ono pogwiritsa ntchito mabulosi abuluu ndi amondi? Simungakhale kosavuta. (Zogwirizana: Zosamalira Khungu Zomwe Zimateteza Kuwonongeka)

Momwe Mungadyetse Zakudya Zambiri

Mwa mitundu yambiri ya phytonutrients (pali mitundu yochuluka yokwana 10,000!) ganizirani kuika patsogolo izi zinayi muzakudya zanu:

• Flavonoids: Ma Flavonoids ali ndi ma antioxidants omwe amadziwika kuti katechins ndi anthocyanins, omwe amadziwika kuti amalimbana ndi khansa ndi matenda amtima. Mukhoza kupeza ma flavonoids mu tiyi wobiriwira, khofi, chokoleti (sankhani chokoleti chakuda ndi cocoa osachepera 70 peresenti) ndi zipatso za citrus monga manyumwa ndi malalanje. (Zokhudzana: Flavonoids amapezeka mu zakudya zambiri zotsutsana ndi zotupa zomwe muyenera kudya pafupipafupi.)
• Phenolic zidulo: Mofanana ndi flavonoids, phenolic acid amagwira ntchito ngati antioxidant kuti achepetse kutupa m'thupi. Mutha kuwapeza m'masamba opachika monga broccoli, kolifulawa, ndi mphukira ku Brussels. Zipatso zomwe zimakhala ndi phenolic acid ndi maapulo (siyani khungu chifukwa lili ndi ndende yayikulu), mabulosi abulu, ndi yamatcheri.
• Ma Lignans: Mankhwala ofanana ndi estrogen omwe amatha kuwongolera mahomoni mthupi, lignans amakhalanso ndi zotsekemera zosungunuka komanso zosasungika pamwamba pothandizira chitetezo chamthupi. Mutha kupeza lignans m'mbeu, mbewu zonse, ndi nyemba. Levinson akuti flaxseed ndi chakudya chochuluka cha lignans, choncho onetsetsani kuti mukuwaza zina pamwamba pa mbale zonse za smoothie zomwe mumadya. (Kudzoza: Maphikidwe A Ultimate Peanut Butter ndi Banana Smoothie Bowl Recipe)
• Carotenoids: Mitundu yamitundu iyi yawonetsedwa kuti imateteza ku khansa zina ndi matenda okhudzana ndi maso. Carotenoids ali ndi udindo wofiira, wachikasu, ndi lalanje mumitundu yambiri yazipatso ndi ndiwo zamasamba. (Onani masamba amitundu yosiyanasiyana awa omwe amanyamula nkhonya yayikulu yazakudya kuti mumve zambiri.) Pansi pa ambulera ya carotenoid pali phytochemicals monga beta-carotene (lalanje mu kaloti) ndi lycopene (wofiira mu tomato). Zakudya zina zimaphatikizapo mbatata, sikwashi yozizira, chivwende, ndi zipatso za manyumwa.

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