Nchiyani chimabwera m'maganizo tikamanena za superfoods? Apulo wowuluka kapena dzungu lokwera khoma? Kupanda kutero, akanasolola lupanga lake n’kunena kuti, “M’dzina la kudya kopatsa thanzi. Nthochi yomwe imati "Ndine chakudya chapamwamba"?
Palibe chakudya chimodzi chomwe chili ndi mphamvu zazikulu. Chofunika kwambiri ndikudya zakudya zonse zathanzi molingana. Ndiye lingaliro la zakudya zapamwamba linachokera kuti?
Kwenikweni, ndi njira yotsatsa. Monga sipinachi ya Popeye. Malinga ndi akatswiri ena a kadyedwe, kulibe chakudya chapamwamba. Chakudya chilichonse chimakhala ndi ubwino wosiyana ndipo zakudya zopatsa thanzi zimatha kupindula pozidyera pamodzi. Ndiye kodi mfundo imeneyi ya zakudya zapamwamba kwambiri inachokera kuti?
Mbiri ya zakudya zapamwamba zimabwerera mmbuyo pafupifupi zaka zana. Chakudya choyambirira chodziwika bwino ndi nthochi. M’zaka za m’ma 1920, United Fruit Company inatulutsa zotsatsa zamitundumitundu zokhuza ubwino wa nthochi. Kafukufuku wofotokoza ubwino wa nthochi wasindikizidwa, ndipo chipatso cha kumadera otentha posakhalitsa chinakhala chakudya choyamba chotchedwa chakudya chapamwamba, malinga ndi Harvard TH Chan School. Chifukwa cha zimenezi, patatha zaka 90, nthochi zidakali m’gulu la zipatso zitatu zomwe zimagulitsidwa kwambiri ku United States.
Dziko lazakudya lagawanika pankhaniyi. Gulu lina limakhulupirira za ubwino wa zakudya zapamwamba, pamene gulu lina limati kulibe chakudya chapamwamba. Tiyeni tipitilize kutsata zokambilana za kadyedwe patali ndi kubwereranso ku mutu wathu.
Kodi chakudya chapamwamba ndi chiyani?
Superfoods ndi zakudya zomwe zimapereka phindu lalikulu kwa thupi ndi mavitamini, mchere ndi antioxidant. Zakudya izi zimakhala ndi michere yambiri. Zakudya zomwe zimathandiza kupewa matenda osatha. Kodi mungadziwe bwanji ngati chakudya ndi chakudya chapamwamba?
Mwachitsanzo; Kuchuluka kwa ma antioxidants muzakudya kumatsimikiziridwa ndi mtengo wa ORAC. Chakudya chokhala ndi mtengo wapamwamba wa ORAC ndi chimodzi mwazakudya zapamwamba kwambiri. Chifukwa mphamvu ya antioxidant ndi yayikulu ndipo ma antioxidants ndi mankhwala olimbana ndi khansa.
Kodi Superfoods Ndi Chiyani?
Zakudya zapamwamba ndi chiyani?
1) Masamba obiriwira amdima
Mdimamasamba obiriwira Ndi gwero labwino kwambiri lazakudya monga folate, zinki, calcium, iron, magnesium, vitamini C ndi fiber. Chomwe chimapangitsa masamba obiriwira kukhala chakudya chapamwamba ndi chitetezo chawo ku matenda osatha monga matenda a mtima ndi mtundu wa 2 shuga. Lilinso ndi ma carotenoids ambiri oletsa kutupa omwe amateteza ku mitundu ina ya khansa. Masamba obiriwira obiriwira akuphatikizapo:
Zipatso ndi gwero la mavitamini, mchere, fiber ndi antioxidants. Mphamvu yamphamvu ya antioxidant ya zipatsozi imachepetsa chiopsezo cha matenda a mtima, khansa ndi matenda ena otupa. Zipatso zomwe zimadyedwa kwambiri ndi:
rasipiberi
strawberries
Mabulosi abuluu
zakuda
Kiranberi
3) tiyi wobiriwira
Tiyi wobiriwiraNdiwolemera mu antioxidants ndi polyphenolic mankhwala okhala ndi anti-inflammatory effect. Chimodzi mwazodziwika bwino za antioxidant ndi catechin epigallocatechin gallate, kapena EGCG. EGCG imasonyeza mphamvu ya tiyi wobiriwira kuti ateteze ku matenda aakulu monga matenda a mtima, shuga, ndi khansa.
4) Dzira
DziraLili ndi zakudya zambiri monga mavitamini a B, choline, selenium, vitamini A, chitsulo ndi phosphorous. Muli mapuloteni apamwamba kwambiri. Mazira ali ndi zeaxanthin ndi lutein, ma antioxidants awiri amphamvu omwe amadziwika kuti amateteza thanzi la maso. Imatsitsa cholesterol ndikuteteza ku matenda amtima.
5) Mbeu
kugundaNdi gulu la phytonutrients lomwe lili ndi nyemba, mphodza, nandolo, mtedza, ndi nyemba. Amatchedwa zakudya zapamwamba. Chifukwa amadzaza ndi zakudya ndipo amathandiza kupewa matenda osiyanasiyana. Zakudya za nyemba ndi gwero la mavitamini a B, mchere wosiyanasiyana, mapuloteni ndi fiber. Ndiwothandiza pakuwongolera matenda amtundu wa 2, kuchepetsa kuthamanga kwa magazi ndi cholesterol.
6) Mtedza ndi Mbewu
Mtedza ndipo mbewuzo zimakhala ndi fiber, mapuloteni ndi mafuta opatsa thanzi. Amakhalanso ndi mankhwala angapo a zomera omwe ali ndi anti-inflammatory and antioxidant properties omwe amateteza kupsinjika kwa okosijeni. Zili ndi zotsatira zoteteza ku matenda a mtima. Mtedza ndi mbewu zikuphatikizapo:
Ma amondi, walnuts, pistachios, cashews, mtedza wa Brazil, mtedza wa macadamia.
Mtedza - mwaukadaulo ndi nyemba koma nthawi zambiri amatengedwa ngati mtedza.
Mbeu za mpendadzuwa, nthanga za dzungu, nthanga za chia, nthangala za fulakisi, njere za hemp.
7) Kefir
KefirNdi chakumwa chofufumitsa chopangidwa kuchokera ku mkaka wokhala ndi mapuloteni, calcium, mavitamini a B, potaziyamu ndi ma probiotics. Ndizofanana ndi yoghurt, koma zimakhala zolimba kwambiri komanso mitundu yambiri ya ma probiotics kuposa yogati. Zakudya zofufumitsa monga kefir zimakhala ndi thanzi labwino, monga kuchepetsa mafuta m'thupi, kuchepetsa kuthamanga kwa magazi, kukonza chimbudzi ndi zotsatira zotsutsana ndi kutupa.
8) Garlic
adyoNdi chakudya chapamwamba chokhudzana ndi anyezi, leeks, ndi shallots. Ndi gwero labwino la manganese, vitamini C, vitamini B6, selenium ndi fiber.
Amanenedwa kuti adyo akhoza kukhala othandiza pochepetsa cholesterol ndi kuthamanga kwa magazi komanso kuthandizira chitetezo cha mthupi. Mankhwala okhala ndi sulfure mu adyo amateteza mitundu ina ya khansa.
9) Mafuta a azitona
mafutaChifukwa chomwe ndi imodzi mwazakudya zapamwamba ndikuti imakhala ndi mafuta ambiri a monounsaturated fatty acids (MUFAs) ndi mankhwala a polyphenolic. Imachepetsa kutupa komanso imateteza ku matenda ena monga matenda a mtima ndi shuga. Lilinso ndi ma antioxidants monga mavitamini E ndi K, omwe amateteza kupsinjika kwa okosijeni komanso kuwonongeka kwa ma cell.
10) Ginger
GingerMafuta omwe amachokera ku muzu amakhala ndi ma antioxidants omwe amachititsa kuti zomera ziwonongeke. Ndi othandiza pa matenda a nseru ndi ululu, pachimake ndi aakulu yotupa matenda. Zimachepetsanso chiopsezo cha matenda osatha monga matenda a mtima, dementia ndi khansa zina.
11) Turmeric (Curcumin)
Mphepo yamkunthoLili ndi curcumin compound. Lili ndi antioxidant komanso anti-inflammatory effect. Ndiwothandiza kupewa matenda osatha monga khansa, matenda a mtima ndi shuga. Zimathandizanso kuchiritsa mabala komanso kuchepetsa ululu.
12) Salmoni
SalimoniNdi nsomba yopatsa thanzi yomwe imakhala ndi mafuta abwino, mapuloteni, mavitamini a B, potaziyamu ndi selenium. Ndi yabwino kwa matenda ambiri omwe ali ndi omega 3 fatty acids. Amachepetsa chiopsezo cha matenda a mtima ndi shuga.
13) Avocado
peyala Ndi chipatso chopatsa thanzi kwambiri. Lili ndi zakudya zambiri monga fiber, mavitamini, mchere ndi mafuta abwino.
Mofanana ndi mafuta a azitona, mapeyala ali ndi mafuta ambiri a monounsaturated (MUFA). Oleic acid ndi MUFA wochuluka mu avocado, omwe amathandiza kuchepetsa kutupa m'thupi. Kudya mapeyala kumachepetsa chiopsezo cha matenda a mtima, shuga, metabolic syndrome ndi mitundu ina ya khansa.
14) Bowa
Ngakhale kuti zakudya zake zimasiyanasiyana malinga ndi mtundu wa bowa, bowa uli ndi mavitamini D ndi A, potaziyamu, fiber, ndi mankhwala ena ophera antioxidant omwe sapezeka m’zakudya zina zambiri. Imathandiza kuchepetsa kutupa ndi kuteteza mitundu ina ya khansa chifukwa cha antioxidant yake yapadera.
15) Mphepete mwa nyanja
udzu wanyanjaAmadyedwa kwambiri m'zakudya zaku Asia koma akudziwikanso kumadera ena padziko lapansi chifukwa cha zakudya zake. Lili ndi zakudya monga vitamini K, folate, ayodini ndi fiber. Masamba am'nyanja awa ndi magwero apadera a bioactive mankhwala okhala ndi antioxidant zotsatira zomwe sizipezeka m'masamba olimidwa pamtunda. Zina mwa mankhwalawa zimachepetsa chiopsezo cha khansa, matenda a mtima, kunenepa kwambiri, ndi matenda a shuga.
16) Udzu wa tirigu
Udzu wa tiriguZimakonzedwa kuchokera ku masamba omwe angophuka kumene a mbewu ya tirigu ndipo amapereka mavitamini ndi mchere wambiri, kuphatikizapo chitsulo, calcium ndi magnesium.
Zokometsera zokomazi zimakhala ndi ma antioxidants ambiri. Amachepetsa shuga wamagazi ndi cholesterol, amathandizira kusintha kwa nseru ndi zizindikiro za PMS, komanso amachepetsa kutupa.
18) Zipatso za Goji
Goji mabulosiZimapereka mphamvu komanso chinsinsi cha moyo wautali. Lilinso ndi zakudya zomwe zingathandize kupewa matenda a maso, kuteteza khungu ku kuwonongeka, ndi kulepheretsa kukula kwa maselo a khansa.
19) Spirulina
Algae wobiriwira wobiriwira uyu amatengedwa kuti ndi imodzi mwazakudya zopatsa thanzi kwambiri. Lili ndi mapuloteni ambiri kuposa nyama yofiira. Ndi gwero lamafuta onse ofunikira omwe thupi limafunikira, komanso lili ndi ma antioxidants ambiri, mavitamini ndi mchere. SpirulinaUbwino wake wathanzi ungaphatikizepo kupewa kupangika kwa zolembera m'mitsempha, kuchepetsa kuthamanga kwa magazi, komanso kuthana ndi khansa.
20) Mabulosi a Acai
Wolemera mu antioxidants ndi katundu wolimbikitsa thanziMabulosi a akayi, Lili ndi mafuta abwino, fiber, mavitamini B, magnesium, potaziyamu ndi phosphorous. Kafukufuku akuwonetsa kuti mankhwala omwe amapezeka mu mabulosi a acai atha kuthandizira kupititsa patsogolo chidziwitso, kukonza mbiri ya lipid, komanso kukhalabe ndi shuga wabwinobwino m'magazi.
21) kokonati
kokonati ndipo mafuta a kokonati ali ndi triglycerides yapakati, mtundu wa mafuta opindulitsa omwe angathandize kuthandizira thanzi lamatumbo chifukwa cha mabakiteriya omwe amalimbana ndi antioxidant katundu. Mafutawa ndi osavuta kugayidwa, amagwiritsidwa ntchito ngati mafuta m'malo mosungidwa ngati mafuta, ndipo amapereka mphamvu nthawi yomweyo.
22) Mphesa
manyumwandi zipatso za citrus zodzaza ndi michere yofunika. Kuwonjezera pa kukhala ndi fiber yambiri, imakhala ndi mavitamini A ndi C. Kudya mphesa kumathandizira kuchepetsa thupi komanso kumawonjezera chidwi cha insulin. Zimathandizanso kuti mtima ukhale wathanzi komanso umapindulitsa chiwindi.
