Mavitamini ndi Momwe Mungapezere Zambiri mwa Zakudya Zanu
Mavitamini, omwe amadziwikanso kuti phytochemicals, ndiwo mankhwala omwe amapezeka mu zomera (kupatula mavitamini, mchere, ndi macronutrients ) zomwe zimathandiza thupi. Pali anthu oposa 30,000, koma nambala yochepa chabe yafufuzidwa ndikuyesedwa mpaka pano. Mavitamini angateteze maselo athu masentimita ambiri ku matenda. Ena mwa iwo ali ndi antioxidant zotsatira.
Zina zimalimbikitsa chitetezo cha m'thupi, kapena zotsatira zake zotsutsana ndi kutupa, antivirair, antibacterial, kapena kuthandizira kukonzanso selo. Mitengo yapamwamba ndi zipatso zimakhala zam'mwamba kwambiri, koma tiyi, chokoleti, mtedza, mbewu za fulakesi, ndi maolivi zimakhalanso zowonjezera kwambiri za mankhwala a phytochemicals. Mabanja osiyanasiyana a zomera amagwira ku mabanja ena a zinyama, mwachitsanzo, zakudya za lalanje zimakhala ndi gulu la carotenoid.
Idyani utawaleza: Phytonutrients in Color
Mwinamwake mwamva kuti muyenera "kudya utawaleza", ndipo kufunika kwa phytonutrients ndi chifukwa chimodzi chomwe. Kudya utawaleza kumatithandiza kuti tizilombo toyambitsa matenda tizilombo toyambitsa matenda timene timapindula nazo. Mwachitsanzo, lycopene mu tomato ndi pinki ya pinki, anthocyanins mu zipatso, ndi flavonoids mu chokoleti zonse ndi zitsanzo zabwino zopanga mankhwala omwe amagwira ntchito mosiyana.
Magulu ambiri a phytonutrient (mwachitsanzo, flavonoids ndi lignans) amagwera gulu lalikulu lomwe limatchedwa polyphenols.
Nazi mitundu isanu ya tizilombo toyambitsa matenda ndi ntchito ya mtundu uliwonse wa mitundu yake:
- Ofiira - maapulo, mavwende, raspberries, beets, yamatcheri ndi mphesa
Amathandizira prostate, tsamba lakumidzi komanso DNA. Kuteteza khansa ndi matenda a mtima zimaphatikizapo lycopene, ellagic acid, quercetin, hesperidin, anthocyanidins
- Purple - biringanya, mphesa, blueberries ndi mabulosi akuda
Zabwino kwa mtima wanu, ubongo, fupa, mitsempha ndi thanzi la chidziwitso kuphatikizapo resveratrol, anthocyanins, phenolics, flavonoids - Green - kiwi, avocado, cantaloupe, broccoli, sipinachi
Amathandizira maso, maso, chiwindi ndi mphamvu za maselo zimaphatikizapo EGCG, isothiocyanate, lutein, zeaxanthin, malavlavones, flavonoids, otsika - White - anyezi, bowa, mapeyala
Amathandizira mafupa abwino, ma circulation ndipo amamenyana ndi matenda a mtima ndi khansa kuphatikizapo EGCG, allicin, quercetin, indoles, glucosinolates - Yellow / Orange - dzungu, kaloti, mapichesi, chinanazi ndi papaya
Zimalimbikitsa kukula ndi chitukuko chabwino ndi thanzi labwino la maso kuphatikizapo alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein / zeaxanthin, hesperidin
Mmene Mungagwiritsire Ntchito Utawaleza
Njira yomwe imakhala yabwino kwa mabanja omwe ali ndi ana ndi kusunga chithunzi cha zipatso ndi ndiwo zamasamba kuzungulira khitchini. Kafukufuku amasonyeza kuti kungokhala ndi zithunzi za zipatso ndi ndiwo zamasamba kungakuthandizeni kudya zakudya. Ngakhale bwino, mukhoza kusunga tchati pa firiji kapena ku khitchini komwe tingakumbutsidwe zipatso ndi ndiwo zamasamba zomwe tadya kale komanso "mitundu" ya chakudya chimene adasiya.