Yiziphi Lezi Phytonutrients Wonke Umuntu Uqhubeka Ekhuluma Ngayo?

-Delile

• Iyini i-Phytonutrient?
• Izinzuzo Zezempilo Zama-Phytonutrients
• Ungawadla Kanjani Ama-Phytonutrients
• Buyekeza kwe-

Uma kukhulunywa ngokudla okunempilo, ama-superfoods athanda ukweba umbukiso-futhi ngesizathu esihle. Ngaphakathi kwalawo ma-superfoods kukhona amavithamini namaminerali agcina umzimba wakho usebenza ezingeni elifanele. Lokhu kuhlanganisa ama-phytonutrients-noma ama-phytochemicals-okungamakhemikhali amakhemikhali atholakala ezithelweni eziningi ezimibalabala nemifino. Izindaba ezimnandi? Lo mkhuba owodwa wokudla kwezempilo okungenzeka usuvele ukulandela. Noma kunjalo, nakhu okudingeka ukwazi mayelana nokuthi kungani ama-phytonutrients ebalulekile nokuthi yini edliwayo ukuze uvikele umzimba *owodwa* onawo.

Iyini i-Phytonutrient?

Ama-phytonutrients ayizinhlanganisela zemvelo ezikhiqizwa izitshalo. Cabanga ngakho njengokudla okuphezulu kwezitshalo-kufaka phakathi izithelo nemifino oyithandayo-okusiza ukugcina impilo yesitshalo ngokuyivikela ezintweni zemvelo njengelanga nezinambuzane. Ama-phytonutrients anezakhi zokulwa ne-antioxidant kanye ne-anti-inflammatory ngaphakathi kwamakhemikhali abo anenzuzo eningi yezempilo, kusho uMaya Feller, MS, RD, CDD, isazi sezokudla ezisebenza eBrooklyn, NY. Ama-phytonutrients atholakala kwizithelo eziningi, imifino, okusanhlamvu, kanye nemidumba (cabanga ngama-strawberry, i-kale, irayisi elinsundu, kanye namantshontsho) ngakho-ke kunethuba elihle lokuthi usuyadla.

Izinzuzo Zezempilo Zama-Phytonutrients

Ama-phytonutrients angamaqhawe amakhulu okulwa nezifo. Ukuwadla njalo kuhlotshaniswa “nokuncipha kwengozi yesifo senhliziyo, isifo sikashukela sohlobo 2, imidlavuza eminingi, kanye nezinye izifo ezingamahlalakhona nezingagwemeka,” kusho uJessica Levinson, M.S., R.D.N., C.D.N., uchwepheshe wokudla okunomsoco nombhali we Uhlelo Lokudla Kwamasonto angama-52. Futhi abesifazane, ikakhulukazi, bangazuza ngempela kuma-phytonutrients ngoba ucwaningo luxhumanise ama-phytonutrients nengozi encishisiwe yomdlavuza webele nowama-ovari, kusho uFeller. Kepha empeleni kungumphumela we-antioxidant onaka wonke umuntu, kusho uLevinson. "Lo msebenzi wokulwa namagciwane olwa nama-radicals alimaza amaseli ovikela umzimba emdlavuzeni othile nakwezinye izifo ezivuthayo."

Ukungasho, ama-antioxidants kudala amenyezelwa ngezinzuzo zawo zokunakekelwa kwesikhumba. Bheka nje izinzuzo ezinhle kakhulu zokunakekelwa kwesikhumba kukavithamini C nebhizinisi lemikhiqizo kavithamini C elichumayo. Isikhumba esikhanyayo, esibukeka sincane ngendlela yamajikijolo kanye nama-alimondi? Ayikwazi ukuthola lula kakhulu. (Okuhlobene: Imikhiqizo Yokunakekelwa Kwesikhumba Evikela Ukungcola)

Ungawadla Kanjani Ama-Phytonutrients

Kuma-phytonutrients amaningi ahlukene (kunezinhlobo ezahlukahlukene ezingaba ngu-10 000!) Cabanga ukubeka phambili lokhu okune ekudleni kwakho:

• Ama-Flavonoids: Ama-Flavonoids aqukethe ama-catechin nama-anthocyanins avamile e-antioxidant, aziwa ngokulwa nomdlavuza nesifo senhliziyo. Ungathola ama-flavonoid etiyeni eliluhlaza, ikhofi, ushokoledi (khetha ushokoledi omnyama okungenani onamaphesenti angama-70 kakhokho) nezithelo ezisawolintshi ezinjenge-grapefruit namawolintshi. (Okuhlobene: Ama-Flavonoid atholakala kokuningi kwalokhu kudla okulwa nokuvuvukala okufanele ukudle njalo.)
• Phenolic acids: Ngokufana ne-flavonoids, i-phenolic acid isebenza njenge-antioxidant ukunciphisa ukuvuvukala emzimbeni. Ungawathola emifino e-cruciferous efana ne-broccoli, ukholifulawa, namahlumela aseBrussels. Izithelo ezinama-phenolic acid ama-apula (shiya isikhumba ngoba sinokugxila okuphezulu), ama-blueberries, nama-cherry.
• AmaLignans: Ikhemikhali efana ne-estrogen engalawula amahomoni emzimbeni, ama-lignans aqukethe kokubili i-fiber encibilikayo nengancibiliki ngaphezu kokusekela amasosha akho omzimba. Ungathola ama-lignans embewu, okusanhlamvu okuphelele, nemifino. U-Levinson uthi i-flaxseed ingumthombo ocebile wokudla wama-lignans, ngakho-ke qiniseka ukuthi ufafaza amanye awo phezu kwazo zonke lezo zitsha ze-smoothie ozidlayo. (Ukuphefumulelwa: I-Ultimate Peanut Butter neBanana Smoothie Bowl Recipe)
• AmaCarotenoids: Lezi zingulube zezitshalo zikhonjisiwe ukuthi zivikela izifo ezithile zomdlavuza nezifo ezihlobene neso. I-carotenoids inesibopho sombala obomvu, ophuzi, nowolintshi ezithelo nemifino eminingi. (Bheka le mifino ehlukahlukene enemibala epakisha isibhakela esikhulu sokudla ukuze uthole ubufakazi obengeziwe.) Ngaphansi kwesambulela se-carotenoid kukhona amakhemikhali e-phytochemicals afana ne-beta-carotene (i-orange kwizinqathe) ne-lycopene (obomvu kutamatisi). Eminye imithombo yokudla ibandakanya ubhatata, isikwashi sasebusika, ikhabe kanye novuthiwe.

Buyekeza kwe-