Ama-Superfoods Wonke umuntu Uyakudinga

-Delile

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Ukudla kwezitshalo kuyizinkanyezi zonke ngoba ngayinye iqukethe ama-phytochemicals ahlukile asebenza ndawonye ukulwa nezifo. Ngaphezu kwalokho, kunezinkulungwane zokudla okungakahlaziywa, ngakho-ke kunezindaba ezinhle ezizayo.

Ngokusekelwe ocwaningweni lwakamuva, lokhu kudla okulandelayo kuqukethe amakhemikhali e-phytochemicals abonakala eyizinqumo ezimbi kakhulu, kusho uDavid Heber, M.D., Ph.D., umqondisi we-University of California, Los Angeles, Centre for Human Nutrition kanye nomlobi we Ukudla Kwakho Kunombala Onjani? (UHarperCollins, 2001). Ngakho yidla okuningi kwalokhu:

I-Broccoli, iklabishi ne-kale

Ama-isothiocynanates akule mifino ye-cruciferous ashukumisa isibindi ukuthi sidilize ama-pesticides namanye ama-carcinogens. Kubantu abahlaselwa ngumdlavuza wekoloni, lawa ma-phytochemicals abonakala enciphisa ubungozi.

Izaqathi, umango kanye ne-squash yasebusika

I-alpha ne-beta carotenes kule mifino nezithelo eziwolintshi idlala indima ekuvimbeleni umdlavuza, ikakhulukazi wamaphaphu, umphimbo kanye nesisu.

Izithelo ze-Citrus, ama-apula abomvu kanye nama-yam

Umndeni omkhulu wezinhlanganisela ezaziwa ngokuthi i-flavonoids ezitholakala kulezi zithelo nemifino (kanye newayini elibomvu) zikhombisa isithembiso njengabalweli bomdlavuza.

Garlic no-anyanisi

Umndeni we-anyanisi (kufaka phakathi amalikhi, amakhekhe nama-scallion) ucebile ngama-allyl sulfides, angasiza ekwehliseni umfutho wegazi ophakeme futhi akhombise isithembiso ekuvikeleni kumdlavuza wesisu kanye nomgudu wokugaya ukudla.

I-grapefruit epinki, upelepele obomvu obomvu notamatisi

I-phytochemical lycopene empeleni itholakala kakhulu ngemva kokupheka, okwenza utamatisi unamathisele kanye ne-ketchup imithombo engcono kakhulu yayo. ILycopene ikhombisa ukuthembisa ekulweni nomdlavuza wamaphaphu nowendlala yesinye.

Amagilebhisi abomvu, ama-blueberries nama-strawberries

Ama-anthocyanins anikeza lezi zithelo imibala yazo ewahlukanisayo angase asize ekugwemeni isifo senhliziyo ngokuvimbela ukwakheka kwamahlule. Ama-anthocyanins nawo abonakala evimbela ukukhula kwesimila.

Isipinashi, imifino ye-collard ne-avocado

I-Lutein, ebonakala inciphisa ingozi yesifo senhliziyo nemithambo yegazi kanye nesifo sohlangothi kanye nokuqapha ukuwohloka kwe-macular okuhlobene neminyaka (okuholela ebumpumputheni), nayo igcwele amathanga.

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