Ukudla Okunsomi Okumnandi Futhi Okunomsoco

-Delile

• 1. Amajikijolo
• 2. Irayisi elingavunyelwe
• 3. Ubhatata onsomi
• 4. Isitshalo seqanda
• 5. Ukholifulawa ophephuli
• 6. Izaqathe ezinsomi
• 7. Redbor kale
• 8. Isithelo sesifiso
• 9. Umbala onsomi
• 10. I-asparagus ephephuli
• 11. Amajikijolo e-Acai
• 12. I-apula lenkanyezi ephephuli
• 13. Iklabishi elibubende
• 14. Ama-Elderberries
• 15. Isithelo sikadrako obomvu
• 16. Ibhali eliphephuli
• Okubalulekile

Ngenxa yokuhlungwa kwabo okuphezulu kwezakhi ezinamandla zezitshalo, ukudla okunombala onsomi wemvelo kunikeza izinhlobonhlobo zezinzuzo zezempilo.

Yize umbala onsomi uvame ukuhlotshaniswa nezithelo, kunezinhlobo eziningi zokudla ezinombala onsomi ongakhetha kuzo, kufaka phakathi imifino nezinhlamvu.

Nakhu ukudla okungu-16 okunsomi okunomsoco futhi okumnandi njengoba kubukeka kahle.

1. Amajikijolo

Amajikijolo aphakathi kwezithelo ezinsomi ezaziwa kakhulu. Lawa majikijolo anamanzi agcwele umsoco kanye nezingulube ze-anthocyanin ezinamandla.

Ama-Anthocyanins awuhlobo lwe-polyphenol compound enikeza ukudla imibala yayo nsomi, eluhlaza okwesibhakabhaka, noma ebomvu. Zitholakala ekugxileni okuphezulu kwezinye izithelo, imifino, nezinhlamvu kulolu hlu.

Zisebenza njengama-antioxidants aqinile emzimbeni wakho, zivikela amaseli akho ekulimaleni nasekunciphiseni ukuvuvukala okungaholela emiphumeleni emibi yezempilo.

Ama-Anthocyanins akhuthaza impilo yakho ngezindlela ezahlukahlukene. Ukudla ukudla okune-anthocyanin njengamajikijolo kungavikela kwizimo eziningi ezingalapheki, njengesifo sikashukela, umdlavuza othile, nesifo senhliziyo ().

AmaBlackberry abuye alayishwe ngamanye ama-polyphenol antioxidants aqinile, kanye ne-fiber nama-micronutrients, kufaka phakathi i-vitamin C, i-folate, i-magnesium, i-potassium ne-manganese. Zonke lezi zakhi zomzimba zenza amajikijolo amnyama abe ukukhetha okunomsoco kakhulu okwehla esiphundu, nesiphuzo esimnandi ().

2. Irayisi elingavunyelwe

Irayisi elimnyama (Oryza sativa L. indica) - okuvame ukubizwa ngokuthi "ilayisi elingavunyelwe" - inhlobonhlobo yelayisi ehlukile ethatha umbala onsomi ojulile uma iphekwe ().

Ngokungafani nezinye izinhlobo zelayisi, irayisi elingavunyelwe elinemibala kakhulu liwumthombo omuhle kakhulu wama-anthocyanini, angahle abe nemiphumela yokulwa nomdlavuza.

Ama-anthocyanins erayisi amnyama akhonjisiwe ukuthi avimbela ukukhula komdlavuza wamangqamuzana futhi abangela umdlavuza ekufeni kwamangqamuzana e-test-tube nasezifundweni zezilwane (,).

Lokhu okusanhlamvu okuhlaba umxhwele kufaka esikhundleni selayisi elimhlophe noma elinsundu ngombala futhi kungasetshenziswa ezinhlotsheni eziningi zokupheka, ezinjengesobho, ama-stir-fries nama-pilafs.

3. Ubhatata onsomi

Wonke amazambane anomsoco kakhulu, ahlinzeka ngamavithamini namaminerali amaningi, kufaka phakathi uvithamini C, i-provitamin A, i-potassium ne-B vithamini. Ubhatata onsomi unenzuzo eyengeziwe yokuqukethe ama-anthocyanin antioxidants ().

Ucwaningo lwe-tube-test nolwezilwane lukhombisa ukuthi ubhatata onsomi angaba nezakhi ezilwa nokuvuvukala futhi uvikele nokukhuluphala nezinhlobo ezithile zomdlavuza, kufaka phakathi umdlavuza wekoloni (,,).

Ungasebenzisa ubhatata obubende njengokufaka esikhundleni samazambane ajwayelekile asawolintshi aswidi kunoma iyiphi iresiphi.

4. Isitshalo seqanda

Ama-eggplants anemibala ehlukahlukene, kepha ama-eggplants anesikhumba esinsomi aphakathi kwezinto ezivame kakhulu.

Yize kungenakudla okunomsoco njengokunye okunye ukudla kulolu hlu, ama-eggplants aphezulu kuma-antioxidants nama-manganese, amaminerali abalulekile empilweni yethambo nase-metabolism ().

Ikhasi lama-eggplants ansomi ligxilwe kakhulu ku-anthocyanin nasunin, ekhonjiswe ukuthi inezinto ezilwa nokuvuvukala nezokuvikela inhliziyo ezifundweni zezilwane kanye ne-test-tube (,).

5. Ukholifulawa ophephuli

Ukholifulawa onsomi (Brassica oleracea var. i-botrytis) imifino ye-cruciferous ebonakalayo. Ngokungafani nezinhlobonhlobo ezinemibala emhlophe, ukholifulawa onsomi uqukethe ama-anthocyanins ngenxa yokuguquka kofuzo okubanikeza umbala onsomi ().

Ukholifulawa onsomi akagcini nje ngokufaka umbala kunoma yisiphi isidlo kodwa futhi unikeza nezinzuzo ezilwa nokuvuvukala futhi angavikela ezifweni ezithile zomdlavuza, kuhlanganise nomdlavuza obala ngokocolo (,).

Ukungeza imifino eningi efana ne-cauliflower ekudleni kwakho kunganciphisa ubungozi besifo senhliziyo futhi kungakhuphula impilo yakho yonke (,).

6. Izaqathe ezinsomi

Izaqathe ezibubende ziyinambitha emnandi, imifino eminyene egcwele izinhlobo eziningi ze-polyphenol antioxidants, kufaka phakathi ama-anthocyanins, i-cinnamic acid, ne-chlorogenic acid.

Ucwaningo lukhombisile ukuthi abantu abadla ukudla okune-polyphenol banamazinga aphansi esifo senhliziyo, ukukhuluphala, nesifo sikashukela kunalabo abadla ukudla okuphansi kulawa ma-antioxidants abalulekile (,).

Izaqathe ezinsomi ziqukethe ama-polyphenol antioxidants amaningi kunezinye izinhlobo zesanqante, ngakho-ke ukuzengeza ekudleni kwakho kuyindlela ehlakaniphile yokuthuthukisa impilo yakho ().

7. Redbor kale

IKale yindawo yamandla yokudla okunomsoco, futhi nezinhlobonhlobo ezinombala onsomi ezibomvu iRedbor azikho kanjalo. Ucwaningo oluthile lwathola ukuthi ukukhishwa kweRedbor kale kwakuqukethe izinhlanganisela zezitshalo ezinamandla ezingama-47, kufaka phakathi i-kaempferol, i-quercetin, ne-p-coumaric acid ().

Ngenxa yombala wayo ohlukile nokuthungwa okuthakazelisayo, iRedbor kale ivame ukusetshenziswa njengesitshalo sokuhlobisa ukufaka isikhalazo esibonakalayo ezingadini nakubapaki.

Kodwa-ke, ibuye idle futhi inomsoco kakhulu. Ungayisebenzisa ngendlela efanayo neminye imifino enamaqabunga kuzindlela eziningi zokupheka.

8. Isithelo sesifiso

Passiflora edulis ngumvini wasezindaweni ezishisayo otshaliwe ngenxa yekhono lawo lokukhiqiza izithelo ezimnandi ezaziwa ngokuthi isithelo sothando. Izithelo ezivuthayo zothando zinomhlanga ophuzi noma onsomi ohlanganisa inyama emnandi, ethambile egcwele imbewu eminyene.

Isithelo se-Passion siqukethe i-polyphenol antioxidant ekhethekile ebizwa nge-piceatannol, ekhonjisiwe ukuthi inezakhiwo eziningana ezimangazayo ezikhuthaza impilo futhi ingasiza kakhulu empilweni yesikhumba.

Isibonelo, isifundo se-test-tube sathola ukuthi i-piceatannol ehlukaniswe nesifiso sezithelo ezivikelekile amaseli esikhumba ekulimaleni kwelanga. Ngaphezu kwalokho, ucwaningo olwenziwe kwabesifazane abangama-32 abanesikhumba esomile lukhombisile ukuthi ukuthatha u-5 mg we-piceatannol amasonto ayisishiyagalombili kwandise umswakama wesikhumba (,).

9. Umbala onsomi

Isihlahla UGarcinia mangostana selilinywe kusukela ezikhathini zasendulo ezindaweni ezishisayo ngesithelo esinephunga elimnandi, elibomvu-elikhiqiza - imangosteen.

AmaMangosteens anomhlanga wangaphandle onzima, ojulile onsomi okumele ususwe ukuze uthokozele isithelo esi-tangy, esiphundu kancane esitholakala ngaphakathi.

Ama-Mangosteens agcwele i-fiber ne-folate, i-vitamin B ebalulekile ezinqubweni eziningi ezibalulekile emzimbeni wakho, kufaka phakathi ukukhiqizwa kwe-DNA namaseli abomvu egazi ().

Lezi zithelo ezihlukile zinama-antioxidants abizwa ngokuthi ama-xanthones, akhonjisiwe ukuthi anikezela ngezakhi ezilwa nokuvuvukala, i-neuroprotective, ne-anticancer kwezinye izifundo ().

10. I-asparagus ephephuli

Yize i-asparagus ivame ukuhlotshaniswa nombala oluhlaza, le mifino nayo iza kwamanye ama-hues, kufaka phakathi okumhlophe nokububende.

I-asparagus eluhlaza okwesibhakabhaka inezela isikhalazo esibukwayo nezinzuzo zokudla okunempilo ekuphekeni, ukuhlinzeka ngengcebo yamavithamini, amaminerali, kanye nezinhlanganisela zezitshalo ezinamandla. Kungumthombo omuhle kakhulu wama-anthocyanini.

I-asparagus e-Purple nayo iyinhlobonhlobo ye-asparagus enezinga eliphakeme kakhulu le-rutin, i-polyphenol plant pigment engaba nezakhiwo ezinamandla zokuvikela inhliziyo kanye ne-anticancer (, 27,).

11. Amajikijolo e-Acai

Amajikijolo e-Acai ayizithelo ezincane, ezijulile ezibubende esezidumile emhlabeni wezempilo ngenxa yokuxinana okuphezulu kwama-antioxidants, kufaka phakathi ama-anthocyanins.

Amajikijolo e-Acai angafakwa kuzindlela zokupheka ezahlukahlukene, kufaka phakathi izitsha ze-acai - isidlo saseBrazil esakhiwa amajikijolo e-acai afriziwe, ahlanganisiwe. Futhi zenziwa amajusi, izimpushana, nezithako ezigxile ekusetshenzisweni kwezokwelapha.

Lawa majikijolo amnandi ansomi angayithuthukisa impilo yakho ngezindlela eziningi. Zingakhuphula okuqukethwe kwe-antioxidant yegazi futhi zisize ekwehliseni i-cholesterol ephezulu, amazinga kashukela egazini, nokuvuvukala (,).

12. I-apula lenkanyezi ephephuli

I-apula lenkanyezi onsomi - Chrysophyllum cainito - ngumuthi okhiqiza izithelo eziyindilinga eziba nsomi uma sesivuthiwe. Izithelo zinenyama enoshukela ekhipha ujusi obisi futhi inephethini yenkanyezi ekhanyayo lapho isikwa.

Abantu basebenzise izithelo, amagxolo, namaqabunga esihlahla sama-apula okwelapha inkanyezi emlandweni ukwelapha izifo ezahlukahlukene, kufaka phakathi ukukhwehlela, izinhlungu nesifo sikashukela ().

Ama-apula ezinkanyezi anikela ngenqwaba yama-antioxidants, kanti ucwaningo lwezilwane lukhombisa ukuthi angaba nezakhiwo ze-gastroprotective (,).

13. Iklabishi elibubende

Zonke izinhlobo zeklabishi zinomsoco okhethekile. Kodwa-ke, iklabishi elibubende - elaziwa nangokuthi iklabishi elibomvu - liqukethe ama-anthocyanins, akhulisa izakhiwo ezikhuthaza impilo yalesi sitshalo esiphambanweni nangaphezulu ().

Iklabishi elibubende lilayishwe i-fiber, i-provitamin A, ne-vitamin C. Inikeza imiphumela enamandla yokulwa nokuvuvukala ngenxa yamazinga aphakeme ezinhlanganisela zezitshalo ezinamandla ezitholakala emaqabungeni aso anombala kakhulu (,).

Iklabishi elibubende lingasetshenziswa ngendlela efanayo neklabishi eliluhlaza futhi lenza ukungezelela okuhle kuma-slaws, stews, kanye ne-stir-fries.

14. Ama-Elderberries

Ama-Elderberries ayaziwa ngombala obomvu onsomi nemiphumela yokuqinisa amasosha omzimba. Abantu bathatha imikhiqizo egxilile yama-elderberry, njengama-syrups nama-capsules, njengekhambi lemvelo lokwelapha imikhuhlane nomkhuhlane.

Izifundo zabantu zithole ukuthi ukuthatha izithako ezinomthamo omkhulu we-elderberry kungathuthukisa izimpawu futhi kunciphise ubude bemikhuhlane kanye nomkhuhlane (,).

Ama-Elderberries nawo anefayibha eningi novithamini C, futhi adliwa kakhulu ephekwe kumajamu namajeli noma enziwe ujusi, iwayini, noma ama-syrup agxishiwe.

15. Isithelo sikadrako obomvu

Isithelo sikadrako obomvu sinenyama ekhanyayo, ebomvu-nsomi efakwe imbewu encane, emnyama, edliwayo. Lesi sithelo esishisayo sinokuthungwa kwe-kiwi, futhi ukunambitheka kwaso kuvame ukuchazwa njengokumnandi kancane.

Izithelo zedragoni zinama-kilojoule amancane okwamanje agcwele i-fiber, uvithamini C, ne-magnesium, okwenza kube ukwengeza okunomsoco kumasaladi ezithelo nakwezinye izitsha ezimnandi ().

Izithelo zikadrako obomvu nazo ziqukethe ukuhlangana okuphezulu kwama-antioxidants avikelayo.

Ucwaningo lwe-test-tube luphakamisa ukuthi ukukhishwa izithelo zikadrako obomvu kungaba namandla wokumisa ukukhula kwezinhlobo ezithile zamaseli womdlavuza womuntu, kufaka phakathi umdlavuza webele, futhi kungadala ukufa komdlavuza weseli ().

16. Ibhali eliphephuli

Ibhali luhlamvu oluza ngemibala ehlukahlukene, kufaka phakathi omnyama, oluhlaza okwesibhakabhaka, ophuzi nonsomi ().

Zonke izinhlobo zebhali ziphezulu ku-fiber namaminerali, njenge-manganese, i-iron, i-magnesium, ne-selenium. Kanye nalezi zakhi zomzimba, ibhali elibubende lilayishwa ngama-anthocyanini, okwenza kube inketho enhle kakhulu yesithako esinezinto ezinomsoco ().

Ibhali futhi liphezulu kwi-beta-glucan, uhlobo lwefayibha elixhunyaniswe nezinzuzo eziningi zezempilo. Ucwaningo lukhombisa ukuthi i-beta-glucan ingahle ikhuthaze impilo yokugaya ukudla, inciphise izinto ezibangela isifo senhliziyo, futhi ithuthukise ukuphendula komzimba ().

Ngokwengeziwe, labo abadla ukudla okunothe okusanhlamvu okuphelele okufana nebhali elibubende banezilinganiso eziphansi zezifo, ezinjengesifo sikashukela sohlobo 2, isifo senhliziyo, kanye nomdlavuza othile ().

Okubalulekile

Ukudla okunombala onsomi kunikela ngezinzuzo eziningi zezempilo futhi kwengeza umbala ekudleni kwakho.

Ukufaka ukudla okunsomi njengamajikijolo amnyama, iRedbor kale, amajikijolo e-acai, irayisi elingavunyelwe, izaqathe ezibubende, nama-elderberries ohlelweni lwakho lokudla kungaqinisekisa ukuthi usebenzisa umthamo onamandla wama-anthocyanin antioxidants kanye nezinhlobonhlobo zezakhi ezibalulekile.

Zama ukwengeza izithelo ezimbalwa, imifino, nezinhlamvu kulolu hlu esidlweni sakho esilandelayo noma ukudla okulula ukuze usebenzise izakhiwo zazo ezikhuthaza impilo.