Zakudya zaphytochemicals zimachitika mwachibadwa mankhwala opangidwa ndi zomera. Zina za mtundu wa phytochemicals zimapatsa zomera zokongola zawo, monga zobiriwira mu blueberries ndipo zofiira mu raspberries ndi zina zotchedwa phytochemicals zimapanga zomera zawo zosiyana. Mitundu ya phytochemicals imathandiza zomera ndikukoka tizilombo ndi zinyama zina kuti zimere zomera kapena kufalitsa mbewu.
Zakudya zaphytotiki zimagwira ntchito ndipo zimakhudza thanzi lanu mukadya zomera zomwe zili ndi mankhwala. Kafufuzidwe kafukufuku amasonyeza kuti ndizotheka kuti mitundu yosiyanasiyana ya phytochemicals ingathandize kuteteza ku khansa kapena kutheka kuchepetsa kukula kwa khansa, kuchepetsa kutupa ndi kuthandizira kulamulira mahomoni.
Kafukufuku wochuluka ndi kufufuza koyambirira kochitidwa pa labu nyama kapena maselo ndi ziphuphu. Kwa ofufuza kudziwa ngati mankhwala a phytochemicals ali ndi thanzi labwino, ayenera kuyesedwa kwa anthu. Zimatengera zaka kuti mudziwe mtundu woterewu ndipo nthawi zina phytochemicals silingathe.
Zakudya zaphyto nthawi zambiri zimachokera ku zomera, kukonzedwa ndikugulitsidwa ngati zakudya zowonjezera zakudya. Ambiri amawoneka kuti ndi otetezeka, koma palibe malamulo okhudzana ndi mlingo wawo kapena ngakhale zogwira mtima, choncho ndizofunika kulankhula ndi wothandizira zaumoyo wanu musanayambe kumwa mankhwalawa, makamaka ngati muli ndi thanzi labwino.
Zakudya zaphyto mu Zakudya Zanu
Pali mitundu yambiri ya phytochemicals mu zakudya zonse zomwe mumadya ndi zina zomwe zimawoneka ngati zakudya. Komabe, mosiyana ndi mavitamini ndi mchere, iwo saganiziridwa kuti ndi zakudya zofunika komanso palibe zakudya zina zomwe zimayikidwa.
Zipatso, ndiwo zamasamba, mtedza, mbewu, mbewu zonse, ndi nyemba ndizo zabwino kwambiri za phytochemicals.
Ngakhale pali umboni wochuluka wosonyeza kuti kudya zakudya zogula zakudya kumapindulitsa thanzi lanu, kafufuzidwe sunafotokoze kuti kuchuluka kwa phindu limenelo kuli chifukwa cha phytochemicals makamaka. Phindu lingakhale chifukwa cha zakudya kapena fiber. N'zotheka kuti anthu omwe amadya zakudya zambiri zomwe zimakhala ndi zomera zimakhala zovuta kwambiri komanso zimakhala zolemera kwambiri.
Mitundu
Pali magulu angapo a phytochemicals okhudzana ndi chilengedwe chawo. Ena mwa mankhwala otchedwa phytochemicals amadziwika ndi carotenoids, omwe amatanthauza alpha-carotene, beta-carotene, lutein , lycopene , ndi zeaxanthin . Zamoyo zonsezi zimatha kukhala vitamini A m'thupi lanu, koma mbali zambiri, vitamini A chomera chomera chimachokera ku beta-carotene.
- Kalasi ina ya phytochemicals ndi banja la flavonoids. Flavonoids ndi awa:
- A bitcyanidins , omwe amapezeka m'mitundu yofiira, ya buluu, ndi yofiirira ya zipatso ndi mphesa.
- Flavanols , omwe amapezeka mu tiyi, chokoleti, zipatso, mphesa, ndi maapulo.
- Flavanones , omwe amapezeka mu zipatso za citrus.
- Flavonols omwe amapezeka mu zipatso zambiri ndi ndiwo zamasamba.
- Mafuta omwe amapezeka mu udzu winawake ndi tsabola wotentha.
- Isoflavones yomwe imapezeka mu soya ndi nyemba.
Mitundu ina ya mankhwala otchedwa phytochemicals ndi mankhwala omwe mwina mwawawerenga monga:
- Resveratrol yomwe imapezeka mu mphesa ndi zipatso.
- Lignans amapezeka mu mbewu ndi mbewu zonse.
- Phytosterols omwe amagwiritsidwa ntchito kuchepetsa cholesterol.
- Indole-3-carboninol yomwe imapezeka mu cruciferous veggies.
- Curcumin, yomwe imapezeka mumtunda.
- Chlorophyll, yomwe imapezeka mu chirichonse chomwe chiri chobiriwira.
Zigawo zimatha kukhazikitsidwa ngati phytochemical chifukwa zimapezeka mu zomera, koma nthawi zina zimatchulidwa monga zakudya. Pali mitundu yambiri ya zakudya zowonjezera kuphatikizapo cellulose, beta-glucan, hemicellulose, pectin, chingamu, inulini, oligofructose, komanso wowuma.
Kudya zakudya zowonjezera m'thupi kumathandiza kuti thupi lanu lisamagwiritsidwe ntchito, komanso kuti minofu ikhale yogwira ntchito.
Kudya chakudya chomwe chimakhala ndi mitsempha yambiri kumachepetsetsa shuga zamagazi zomwe zingatheke mukamadya shuga kapena wowuma.
Zotsatira:
Ounivesite ya Oregon State University Linus Pauling Institute Micronutrient Information Center. "Fiber."
Ounivesite ya Oregon State University Linus Pauling Institute Micronutrient Information Center. "Flavonoids."
Ounivesite ya Oregon State University Linus Pauling Institute Micronutrient Information Center. "Zizindikiro zaphyto."
> Williamson G, Holst B. "Kufunika kwa chakudya choyenera (DRI) kwa zakudya za polyphenols: kodi tikuyenda molondola?" Br J Nutr. 2008 Jun; 99 Suppl > 3: S55-8. >