Ukudla Okumuncu Okukufanele

-Delile

• 1. Ikhabe Elimunyu
• 2. Imifino yeCruciferous
• 3. Imifino iDandelion
• 4. I-Citrus Peel
• 5. Ama-Cranberries
• 6. Ukhokho
• 7. Ikhofi
• 8. Itiye Eliluhlaza
• 9. Iwayini Elibomvu
• Okusemqoka

Ukudla okumunyu kwesinye isikhathi kuthola i-rap embi emhlabeni wezokupheka ngoba ukunambitheka kwawo okunamandla kungabekwa kubantu abadlayo.

Kodwa-ke, ukudla okubabayo kunomsoco omangalisayo futhi kuqukethe izinhlobo ezahlukahlukene zamakhemikhali asezitshalweni anezinzuzo ezibalulekile zezempilo.

Ezinye zalezi zinzuzo zifaka ubungozi obuphansi bezifo eziningi - kufaka phakathi umdlavuza, isifo senhliziyo nesifo sikashukela - kanye nempilo engcono yamathumbu, iso nesibindi.

Nakhu ukudla okungu-9 okubabayo okulungele impilo yakho.

1. Ikhabe Elimunyu

I-Bitter melon iyi-melon eluhlaza okwesibhakabhaka, emabhomu, emise okhukhamba enambitheka kakhulu.

Iyadliwa emazweni ase-Asia, e-Afrika naseCaribbean kodwa ayithandwa kangako kwezinye izindawo.

I-melon melon igcwele ama-phytochemicals afana ne-triterpenoids, i-polyphenols kanye ne-flavonoids ekhonjiswe ukuthi inciphise ukukhula kwezinhlobo ezahlukahlukene zomdlavuza kuzo zombili izifundo ze-test-tube kanye nezilwane (,).

Iphinde isetshenziswe kwezokwelapha zemvelo ukusiza ukwehlisa amazinga kashukela egazini kubantu abanesifo sikashukela.

Ucwaningo olulodwa lwamasonto amane luthole ukuthi ukusebenzisa i-2,000 mg yamakhabe omisiwe, ompuphu obabayo nsuku zonke kwehlisa kakhulu amazinga kashukela egazini kubantu abanesifo sikashukela - kepha hhayi njengesidakamizwa esijwayelekile sesifo sikashukela ().

Ukubuyekezwa okukhudlwana kutholile imiphumela exubekile kubantu futhi kwanquma ukuthi ubufakazi abukwanele ukuncoma izengezo zamakhabe ezibabayo kubantu abanesifo sikashukela ().

Njengokudla okuningi okubabayo, ikhabe elibabayo licebile ngama-antioxidants, okusiza ukuvimbela ukulimala kwamaseli okubangelwa ama-radicals amahhala futhi kunganciphisa ubungozi besifo senhliziyo nesifo sikashukela (,,).

Isifinyezo I-Bitter melon igcwele amakhemikhali wemvelo asekelwe ezitshalweni angasiza ekuvikeleni umdlavuza, anciphise ukucindezeleka okwenziwe nge-oxidative futhi anciphise amazinga kashukela egazini.

2. Imifino yeCruciferous

Umndeni we-cruciferous uqukethe imifino enambitheka kakhulu ebandakanya i-broccoli, amahlumela eBrussels, iklabishi, i-kale, i-radishes ne-arugula.

Lokhu kudla kuqukethe izinhlanganisela ezibizwa ngama-glucosinolates, ezibanika ukunambitheka kwazo okumunyu futhi zibhekele izinzuzo zabo eziningi zezempilo ().

Ucwaningo lwe-tube-test kanye nezilwane lukhombisile ukuthi ama-glucosinolates anganciphisa ukukhula nokusabalala kwamaseli womdlavuza, kepha le miphumela ayiphindaphindwanga ngokuqhubekayo ezifundweni zabantu (,,).

Ngenkathi eminye imininingwane iphakamisa ukuthi abantu abadla imifino ebethelwe kakhulu banengozi encane yomdlavuza, akuzona zonke izifundo ezivumayo (,).

Abanye abacwaningi bakholelwa ukuthi lokhu kungafani kungahle kube ngenxa yokwehluka kofuzo phakathi kwabantu, kanye nokwehluka kwemvelo emazingeni e-glucosinolate ngenxa yezimo ezikhulayo zemifino nezindlela zokupheka. Ucwaningo oluningi luyadingeka (,).

Ngaphezu kwemiphumela yabo yokulwa nomdlavuza, ama-glucosinolates emifino ebethelekayo asiza ama-enzyme akho esibindi acubungula ubuthi ngempumelelo, anciphise imithelela yawo emibi emzimbeni wakho ().

Ngenkathi kungekho zincomo ezisemthethweni ezibekiwe, olunye ucwaningo lukhombisa ukuthi ukudla okungenani imifino emihlanu ye-cruciferous ngesonto kunikeza izinzuzo zezempilo ().

Isifinyezo Imifino yeCruciferous efana ne-broccoli neklabishi iqukethe izinhlanganisela ezinamandla zokulwa nomdlavuza futhi ingathuthukisa ikhono lesibindi sakho lokucubungula ubuthi.

3. Imifino iDandelion

Ungase ucabange ukuthi ama-dandelion angukhula lwensimu nje, kepha amaqabunga awo ayadliwa futhi anomsoco kakhulu.

Imifino yedandelion ingosayizi ophakathi nendawo, amaqabunga aluhlaza ngokudlidlizelayo anemiphetho engajwayelekile. Zingadliwa ziluhlaza kumasaladi, zishintshwe njengesitsha eseceleni noma zifakwe kumasobho nakuma-pastas.

Njengoba zimunyu kakhulu, imifino yedandelion ivame ukulinganiswa namanye ama-flavour afana negalikhi noma ulamula.

Yize kukhona ucwaningo oluncane ngezinzuzo ezithile zezempilo zemifino ye-dandelion, bacebile kumavithamini amaningi namaminerali, kufaka phakathi i-calcium, i-manganese, i-iron namavithamini A, C no-K (15).

Futhi aqukethe i-carotenoids lutein ne-zeaxanthin, evikela amehlo akho ekhathakheni nasekushoneni kwe-macular ().

Ngaphezu kwalokho, imifino yedandelion ingumthombo omuhle we-prebiotic inulin kanye ne-oligofructose, ekhuthaza ukukhula kwamagciwane anempilo emathunjini ().

Isifinyezo Imifino ye-Dandelion icebile ngamavithamini namaminerali, aqukethe ama-carotenoids asiza impilo yamehlo futhi angumthombo wama-prebiotic akhuthaza ukukhula kwamagciwane anempilo emathunjini.

4. I-Citrus Peel

Ngenkathi inyama nejusi yezithelo ezisawolintshi ezinjengamalamula, amawolintshi nezithelo zomvini zinokunambitheka okumnandi noma okwe-tart, ikhasi elingaphandle nomuthi omhlophe kuyababa impela.

Lokhu kungenxa yokuba khona kwama-flavonoid, avikela izithelo ekudliweni yizilokazane kodwa zibe nezinzuzo eziningi zezempilo kubantu.

Eqinisweni, ama-citrus peels aqukethe inani eliphakeme lama-flavonoid kunanoma iyiphi enye ingxenye yesithelo ().

Ama-flavonoids amabili amaningi kakhulu e-citrus yi-hesperidin ne-naringin - womabili lawa angama-antioxidants anamandla (19).

Ucwaningo lwe-tube-test nolwezilwane luphakamisa ukuthi ama-citrus flavonoids angasiza ekulweni nomdlavuza ngokunciphisa ukuvuvukala, ukwenza ngcono ukuxiliswa komzimba nokunciphisa ukukhula nokusabalala kwamangqamuzana omdlavuza, kepha kudingeka ucwaningo lomuntu ().

Uma ungathanda ukufaka ikhasi le-citrus ekudleni kwakho, kungagaywa futhi kujatshulelwe njenge-zest, yomiswe futhi isetshenziswe kumamiksi wokunathisa noma i-candied futhi ingezwe kuma-dessert.

Isifinyezo Ikhasi leCitrus linokunambitheka okumunyu ngenxa yokuxinana okuphezulu kwama-flavonoid. Lawa ma-antioxidants anamandla anganciphisa ukuvuvukala futhi asize ukuvikela umdlavuza.

5. Ama-Cranberries

Ama-cranberries ama-berries abomvu abomvu, ababayo angajatshulelwa eluhlaza, okuphekwe, omisiwe noma ujusi.

Ziqukethe uhlobo lwe-polyphenol eyaziwa ngokuthi uhlobo-A proanthocyanidins, olungavimbela amagciwane ukuthi anamathele ezindaweni, njengezicubu zomzimba wakho.

Lokhu kungasiza ekunciphiseni ukubola kwamazinyo amagciwane, kwehlise ubungozi bakho H. pylori izifo esiswini ngisho nokuvimbela E. coli ukutheleleka emathunjini akho kanye nomgudu wokuchama (,,,).

Ngenkathi eziningi zalezi zifundo zenziwa kumashubhu wokuhlola noma ezilwaneni, imiphumela yocwaningo olwenziwe ngabantu iyathembisa.

Olunye ucwaningo lwezinsuku ezingama-90 lwathola ukuthi ukuphuza cishe izinkomishi ezimbili (500 ml) wejusi we-cranberry nsuku zonke kwasiza ukuqeda H. pylori ukutheleleka kwesisu ngokuphindwe kathathu ngempumelelo kune-placebo ().

Olunye ucwaningo lukhombisile ukuthi isilinganiso sansuku zonke samaphilisi e-cranberry aqukethe okungenani ama-36 mg we-proanthocyanidins anganciphisa kakhulu imvamisa yokutheleleka nge-urinary tract (UTIs), ikakhulukazi kwabesifazane (,,,).

Ngaphezu kwezakhi zawo zokulwa namagciwane, ama-cranberries acebile ngendlela emangalisayo ngama-antioxidants. Eqinisweni, aqukethe inani eliphakeme kakhulu kwezingu-24 zezithelo ezidliwa kakhulu ().

Lokhu kungachaza ukuthi kungani ukusetshenziswa ijusi le-cranberry njalo kuye kwaxhunyaniswa nempilo yenhliziyo engcono, kufaka phakathi ukuvuvukala okunciphile, ushukela wegazi, umfutho wegazi kanye namazinga e-triglyceride ().

Isifinyezo AmaCranberries acebile ngama-polyphenols nama-antioxidants asiza ukuvimbela izinhlobo ezahlukahlukene zezifo ezibangelwa amagciwane futhi angathuthukisa impilo yenhliziyo.

6. Ukhokho

I-cocoa powder yenziwa ngobhontshisi wesitshalo sekhokho futhi inambitha okumunyu ngokweqile lapho ingenashukela.

Imvamisa isetshenziswa ezinhlobonhlobo zama-dessert, iphinde ixutshwe nebhotela le-cocoa, i-cocoa liqueur, i-vanilla noshukela ukwenza ushokoledi.

Ucwaningo luthole ukuthi abantu abadla ushokoledi okungenani kahlanu ngesonto banamathuba angama-56% aphansi esifo senhliziyo, uma kuqhathaniswa nalabo abangawudli nhlobo ushokoledi ().

Lokhu kungenzeka kungenxa yama-polyphenols nama-antioxidants atholakala ku-cocoa, angakhulisa imithambo yegazi futhi anciphise ukuvuvukala, avikele inhliziyo yakho ().

Ukhokho futhi ungumthombo omuhle wamaminerali amaningi wokulandela umkhondo, kufaka phakathi ithusi, i-manganese, i-magnesium ne-iron (33).

I-cocoa powder engenashukela, ukhokho nibs kanye noshokholethi omnyama owengeziwe uqukethe inani eliphakeme kakhulu lama-antioxidants kanye nesilinganiso esincane soshukela. Ngakho-ke, benza okungeziwe okunempilo ekudleni kwakho ().

Isifinyezo Ukhokho ucebile ngama-polyphenols, ama-antioxidants kanye nokulandela umkhondo wamaminerali, futhi ukusetshenziswa njalo kungavikela ezifweni zenhliziyo.

7. Ikhofi

Ikhofi ngesinye seziphuzo ezisetshenziswa kakhulu emhlabeni jikelele futhi zingumthombo ophezulu wama-antioxidants ekudleni kwaseMelika ().

Njengokudla okuningi okubabayo, ikhofi ligcwele ama-polyphenols anika ubhiya ukunambitheka kwawo okuhlukile.

Enye yama-polyphenol amaningi kakhulu ekhofi yi-chlorogenic acid, i-antioxidant enamandla okungenzeka ukuthi ibhekele izinzuzo eziningi zempilo zekhofi, kufaka phakathi ukuncipha komonakalo we-oxidative kanye nengozi ephansi yesifo senhliziyo nesifo sikashukela (,,).

Ucwaningo lukhombisa ukuthi ukuphuza izinkomishi zekhofi ezi-3-4 ngosuku kunganciphisa ubungozi bokufa, umdlavuza nesifo senhliziyo ngo-17%, 15% no-18% ngokulandelana, uma kuqhathaniswa nokungaphuzi nhlobo ikhofi ().

Ukuhlaziywa okwehlukile kutholakale ukuthi inkomishi ngayinye yekhofi edliwe ngosuku inciphisa ubungozi bohlobo 2 sikashukela ngo-7% ().

Olunye ucwaningo luphakamisa nokuthi ikhofi eline-caffeine lingasiza ekuvikeleni ukuphazamiseka kwemithambo yegazi, kufaka phakathi i-Alzheimer's kanye nesifo sikaParkinson, kepha kudingeka olunye ucwaningo ukuqonda ukuthi kungani (,).

Isifinyezo Ikhofi lingumthombo ocebile wama-antioxidants nama-polyphenols. Ukuphuza izinkomishi ezi-3-4 ngosuku kunganciphisa ingozi yokufa, isifo senhliziyo, isifo sikashukela nokuphazamiseka kwemizwa.

8. Itiye Eliluhlaza

Itiye eliluhlaza njengesinye isiphuzo esidumile esidliwayo emhlabeni jikelele.

Inokunambitheka okumunyu ngokwemvelo ngenxa yokuqukethwe kwayo kwe-catechin ne-polyphenol.

Eyaziwa kakhulu kulawa makathekini ibizwa nge-epigallocatechin gallate, noma i-EGCG.

Ucwaningo lwe-test-tube nolwezilwane lukhombisa ukuthi i-EGCG inganciphisa ukukhula kwamangqamuzana omdlavuza, kodwa akucaci noma inomphumela ofanayo yini kubantu (,).

Ngenkathi olunye ucwaningo lukhombisa ukuthi abaphuza itiye oluhlaza njalo basengozini ephansi yokuba nomdlavuza othile, akuzona zonke izifundo eziveze inzuzo ().

Itiye elihlaza futhi liqukethe izinhlobo ezahlukahlukene zama-polyphenols asebenza njengama-antioxidants kanye nama-anti-inflammatories. Ngokubambisana, lezi zinhlanganisela zinciphisa ukulimala kusuka kuma-radicals mahhala futhi zinciphise ukuvuvukala, okunganciphisa ingozi yesifo senhliziyo (,,).

Eqinisweni, ukuphuza inkomishi eyodwa yetiye eliluhlaza nsuku zonke kuhlotshaniswa nengozi ecishe ibe ngu-20% yokuhlaselwa yisifo senhliziyo ().

Khetha itiye eliluhlaza okotshani obumnyama noma obumhlophe ukuthola isilinganiso esiphezulu sama-antioxidants (, 50).

Isifinyezo Itiye eliluhlaza linama-catechins nama-polyphenols anikezela ngezinzuzo eziningi zezempilo, kufaka phakathi ukuvikelwa komdlavuza okungenzeka kube khona kanye nengozi ephansi yesifo senhliziyo.

9. Iwayini Elibomvu

Iwayini elibomvu liqukethe izinhlobo ezimbili eziyinhloko zama-polyphenols - ama-proanthocyanidins nama-tannins - anika iwayini umbala ojulile nokunambitheka okumunyu.

Ukuhlanganiswa kotshwala nalawa ma-polyphenols kunganciphisa ubungozi besifo senhliziyo ngokunciphisa i-cholesterol oxidation, kunciphise ukujiya kwegazi nokwandisa imithambo yegazi ().

Olunye ucwaningo olusha selukhombisile nokuthi iwayini elibomvu lingakulungela amathumbu akho.

Ucwaningo olulodwa oluncane luthole ukuthi ukuphuza izingilazi ezimbili zewayini elibomvu nsuku zonke inyanga eyodwa kukhuphule inani lamagciwane anempilo emathunjini ().

Ngaphezu kwalokho, lezi zinguquko kumagciwane wegciwane zazihlotshaniswa ngqo namazinga aphansi e-cholesterol futhi anciphisa ukuvuvukala.

Ezinye izinzuzo zokuphuza iwayini elibomvu zifaka phakathi impilo ende nobungozi obuphansi besifo sikashukela kanye ne-osteoporosis ().

Khumbula ukuthi ukuphuza utshwala ngokweqile kungaholela ekulimaleni kwesibindi nakwezinye izinkinga zempilo, ngakho-ke ukulinganisela kubalulekile.

Isifinyezo Iwayini elibomvu liqukethe ama-polyphenols axhumene nempilo engcono yenhliziyo namathumbu. Ukuphuza iwayini elibomvu nakho kungakhuphula impilo ende futhi kwehlise ubungozi bakho besifo sikashukela kanye ne-osteoporosis.

Okusemqoka

Ukudla okunambitheka kabuhlungu ngamunye kunezinzuzo zakhe ezihlukile zezempilo, kufaka phakathi ukuvikelwa kumdlavuza, isifo senhliziyo nesifo sikashukela, kanye nokuncipha kokuvuvukala kanye nengcindezi ye-oxidative.

Iningi lalezi zinzuzo zivela ezinhlotsheni eziningi zama-polyphenols, asebenza njengama-antioxidants, anti-inflammatories kanye nama-prebiotic.

Njengoba kunezinhlobo eziningi zokudla okubabayo ongakhetha kukho, kulula ukufaka okungenani okunye kwakho ekudleni kwakho ukuze uthole izinzuzo eziningi zezempilo.