Superfoods Complete List

Chii chinouya mupfungwa dzako kana tichiti superfoods? Apuro rinobhururuka kana nhanga inokwira pamadziro? Kana zvisina kudaro, aizotora bakatwa rake ndokuti, "Muzita rekudya kwakanaka." Bhanana rinoti "Ndini chikafu chepamusoro"?

Hapana chikafu chimwechete chine masimba makuru. Chinhu chakakosha kudya chikafu chese chine hutano mukuenzanisa. Saka iyi pfungwa yezvokudya zvepamusoro yakabva kupi? 

Chaizvoizvo, iyi izano rekushambadzira. Sezvakaita sipinachi yaPopeye. Maererano nedzimwe nyanzvi dzezvokudya, hapana chinhu chakadai sechikafu chepamusoro. Chikafu chega chega chine mabhenefiti akasiyana, uye kudya kunovaka muviri kunogona kuwanikwa nekuzvipedza pamwe chete. Saka iyi pfungwa yezvokudya zvepamusoro yakabva kupi?

Iyo superfood maitiro inodzokera kumashure angangoita zana. Chikafu chekutanga chinozivikanwa sechikafu chepamusoro ibhanana. Mumakore ekuma1920, Kambani yeUnited Fruit yakashambadza nhevedzano yezviziviso zvine mavara pamusoro pezvakanakira mabhanana. Zvidzidzo zvinotsanangura mabhenefiti emabhanana zvakaburitswa, uye muchero wekupisa wakakurumidza kuve chikafu chekutanga kunzi chikafu chepamusoro, maererano neHarvard TH Chan Chikoro. Somugumisiro, anopfuura makore 90 gare gare, mabhanana ari kuramba ari pakati pemichero mitatu yepamusoro inotengwa kunze kwenyika muUnited States.

Nyika inovaka muviri yakakamurwa kuita maviri panyaya iyi. Nepo rimwe boka richidavira betsero dzezvokudya zvikuru, rimwe boka rinoti hakuna chinhu chakadai sezvokudya zvikuru. Ngatirambei tichitevera nhaurirano dzekudya kunovaka muviri tiri kure tidzokere kumusoro wenyaya yedu.

Chii chinonzi superfood?

Superfoods chikafu chinopa huwandu hwakanyanya hwekubatsira kumuviri nevhitamini yavo, mineral uye antioxidant yemukati. Zvokudya izvi zvine dense. Zvikafu zvinobatsira kudzivirira zvirwere zvisingaperi. Nzira yekuziva sei kana chikafu chiri superfood?

Semuyenzaniso; Huwandu hwema antioxidants huri muzvikafu hunotarwa neORAC kukosha. Chikafu chine yakakwira ORAC kukosha chiri pakati pezve superfoods. Nekuti ine yakakwira antioxidant simba uye antioxidants ndiwo makomisheni ekurwisa cancer.

Chii chinonzi Superfoods?

1)Muriwo wemashizha akasvibira

kwasviba miriwo yemashizha yakasvibirira Ndiyo yakanakisa sosi yezvinovaka muviri senge folate, zinc, calcium, iron, magnesium, vhitamini C uye fiber. Chinoita kuti miriwo yakasvibira ive chikafu chepamusoro ndechekuti inodzivirira kubva kuzvirwere zvisingaperi sechirwere chemoyo uye Type 2 chirwere cheshuga. Iyo inewo yakakwira mazinga e-anti-inflammatory carotenoids, ayo anodzivirira kune mamwe marudzi egomarara. Muriwo wemashizha akasvibira anosanganisira:

• Chard
• black cabbage
• Turnip
• sipinachi
• retisi
• Rocket

2) Berry michero

Berries inzvimbo yevhitamini, zvicherwa, fiber uye antioxidants. Iyo yakasimba antioxidant simba yemichero iyi inoderedza njodzi yechirwere chemoyo, kenza uye zvimwe zvirwere zvinoputika. Ma berries anonyanya kudyiwa ndeaya:

• razibheri
• mastrawberry
• Blueberries
• Blackberry
• Cranberry

3) green tea

Green teaYakapfuma mune antioxidants uye polyphenolic komisheni ine yakasimba anti-kuzvimba mhedzisiro. Imwe yeanonyanyozivikanwa antioxidants ndeye catechin epigallocatechin gallate kana EGCG. EGCG inoratidza kugona kwegreen tea kudzivirira kuzvirwere zvisingaperi sechirwere chemoyo, chirwere cheshuga negomarara.

4) Zai

zaiYakapfuma mune zvakawanda zvinovaka muviri senge B mavhitaminzi, choline, selenium, vhitamini A, iron uye phosphorus. Iine mapuroteni emhando yepamusoro. Mazai ane zeaxanthin uye lutein, maviri ane simba antioxidants anozivikanwa kuchengetedza hutano hwemaziso. Inoderedza cholesterol uye inodzivirira kubva kuzvirwere zvemoyo.

5) Legumes

muriwoikirasi yezvokudya zvezvirimwa zvinosanganisira bhinzi, nyemba, pizi, nzungu nealfafa. Vanonzi superfoods. Nokuti dzakaremerwa nezvokudya uye dzinoita basa mukudzivirira zvirwere zvakasiyana-siyana. Legumes ndiko kunobva mavhitamini B, mamineral akasiyana siyana, mapuroteni uye fiber. Inobatsira mukugadzirisa chirwere cheshuga chechipiri uye kuderedza ropa uye cholesterol.

6)Nzungu neMbeu

Nuts uye mhodzi dzakapfuma mufiber, mapuroteni uye nemoyo-utano mafuta. Iwo zvakare ane akasiyana siyana emiti makomisheni ane anti-kuzvimba uye antioxidant zvimiro zvinodzivirira kubva kune oxidative kusagadzikana. Iine maitiro ekudzivirira kubva kune chirwere chemoyo. Nzungu nemhodzi zvinosanganisira:

• Almonds, walnuts, pistachios, cashews, Brazil nzungu, macadamia nzungu.
• Nzungu - nehunyanzvi imbwa asi kazhinji inoonekwa senzungu.
• Mhodzi dzesunflower, mhodzi dzenhanga, mhodzi dzechia, mhodzi dzeflakisi, mhodzi dzehemp.

7) Kefir

KefirChinwiwa chakaviriswa chakagadzirwa nemukaka une protein, calcium, B mavhitaminzi, potassium uye probiotics. Iyo yakafanana neyoghurt, asi ine kusimba kwakakura uye kazhinji ine mamwe marudzi eprobiotic kupfuura yogurt. Zvokudya zvakaviriswa sekefir zvine humwe hutano hunobatsira, sekuderedza cholesterol, kuderedza ropa, kuvandudza kugaya uye anti-inflammatory effects.

8) Garlic

hadiyoIcho chikafu chepamusoro chine hukama nehanyanisi, leeks uye shallots. Iyo yakanaka sosi yemanganese, vhitamini C, vhitamini B6, selenium uye fiber.

Zvinonzi garlic inogona kushanda mukuderedza cholesterol uye ropa uye kutsigira basa rekudzivirira zvirwere. Mishonga ine sarufa mugariki inodzivirira mamwe marudzi egomarara.

9) Mafuta omuorivhi

namafutaChikonzero nei chiri chimwe chezvokudya zvepamusoro ndechekuti ine mazinga akakwirira e-monounsaturated fatty acids (MUFAs) uye polyphenolic compounds. Inoderedza kuzvimba uye inodzivirira kubva kune zvimwe zvirwere zvakaita semoyo neshuga. Iyo ine zvakare antioxidants senge mavhitaminzi E uye K, ayo anodzivirira kubva kune oxidative kusagadzikana uye kukuvara kwemasero.

10) Ginger

TsangamidziOiri inowanikwa kubva mumudzi ine antioxidants iyo inokonzera mabhenefiti echirimwa. Inoshanda mukurapa kushungurudza uye kurwadziwa, acute uye asingagumi zvirwere zvinoputika. Zvinoderedza zvakare njodzi yezvirwere zvisingaperi zvakaita sechirwere chemoyo, dementia nemamwe magomarara.

11)Turmeric (Curcumin)

TurmericIine musanganiswa curcumin. Iine yakasimba antioxidant uye anti-inflammatory effects. Inoshanda mukudzivirira zvirwere zvisingaperi sekenza, chirwere chemwoyo uye chirwere cheshuga. Inobatsirawo kupora maronda uye kuderedza marwadzo.

12)Sarimoni

SalmoniIhove inovaka muviri ine mafuta ane hutano, mapuroteni, B mavhitaminzi, potasium uye selenium. Yakanakira zvirwere zvakawanda zvine omega 3 fatty acids yainayo. Inoderedza njodzi yechirwere chemoyo uye chirwere cheshuga.

13) Avocado

yekotapeya Muchero unovaka muviri zvikuru. Yakapfuma mune zvakawanda zvinovaka muviri zvakadai sefiber, mavitamini, zvicherwa uye mafuta ane utano.

Kufanana nemafuta emuorivhi, makotapeya ane mafuta akawanda emonounsaturated (MUFAs). Oleic acid ndiyo inonyanya kutonga MUFA mumakotapeya, iyo inobatsira kuderedza kuzvimba mumuviri. Kudya maavocado kunoderedza njodzi yechirwere chemoyo, chirwere cheshuga, metabolic syndrome uye mamwe marudzi egomarara.

14)Howa

Kunyange zvazvo zvinovaka muviri zvichisiyana nemarudzi, howa hune mavhitaminzi D neA, potassium, faibha, uye mamwe ma antioxidants asingawanikwe mune zvimwe zvekudya zvakawanda. Nekuda kweiyo yakasarudzika antioxidant yemukati, inoita basa mukudzikisa kuzvimba uye kudzivirira mamwe marudzi egomarara.

15)Seredzi

gungwaInonyanya kudyiwa muAsia cuisine, asi iri kuwana mukurumbira mune dzimwe nzvimbo dzepasi nekuda kwekukosha kwayo kwekudya. Iine zvinovaka muviri zvakaita sevhitamini K, folate, iodine uye fiber. Iyi miriwo yemugungwa ndiyo inosiya yakasarudzika bioactive komisheni ine antioxidant mhedzisiro isipo mumuriwo wakarimwa pasi. Mimwe yemishonga iyi inoderedza njodzi yegomarara, chirwere chemwoyo, kufutisa uye chirwere cheshuga.

16)Wheatgrass

WheatgrassYakagadzirirwa kubva kumashizha achangobva kumera emuti wegorosi uye inopa mavitamini akawanda nemaminerari, kusanganisira iron, calcium uye magnesium. 

17) Cinnamon

Iyi spice inonaka yakapfuma mune antioxidants. Inoderedza shuga yeropa uye cholesterol, inovandudza kusvotwa uye zviratidzo zvePMS, uye inoderedza kuzvimba.

18)Goji Berry

Goji bheri, inopa simba uye ndiyo kiyi yehupenyu hurefu. Iinewo zvinovaka muviri zvinogona kubatsira kudzivirira zvirwere zvemaziso, kudzivirira kubva pakukuvadzwa kweganda, uye kudzivisa kukura kwemasero egomarara.

19)Spirulina

Iyi algae yeblue-green inoonekwa seimwe yezvinovaka muviri zvakanyanya. Iine huwandu hwakawanda hweprotein pane nyama tsvuku. Inobva kune ese akakosha mafuta acids anodiwa nemuviri, uye zvakare ine akawanda antioxidants, mavhitaminzi nemamineral. SpirulinaMabhenefiti ayo ehutano anosanganisira kudzivirira plaque buildup mutsinga, kuderedza BP, uye kurwisa cancer.

20)Acai berry

Yakapfuma mune antioxidants uye hutano-kusimudzira zvivakwa acai berry, Iine mafuta ane hutano, fiber, vhitamini B, magnesium, potassium uye phosphorus. Tsvagiridzo inoratidza kuti makomisheni anowanikwa muacai berry anogona kubatsira kuvandudza basa rekuziva, kunatsiridza lipid profiles, uye kuchengetedza yakajairwa shuga yeropa.

21)Kokonati

coconut uye kokonati mafuta akakwirira mu-medium-chain triglycerides, rudzi rweanobatsira fatty acid inogona kubatsira kutsigira hutano hwehutu nekuda kwebhakitiriya-inorwisa antioxidant properties. Aya mafuta acids ari nyore kugaya, anoshandiswa sehuni pane kuchengetwa semafuta, uye anopa simba ipapo.

22)Grapefruit

bhuratifurumuchero wecitrus uzere nekudya kwakakosha. Pamusoro peine huwandu hwakanaka hwefiber, ine mavhitamini A uye C. Kudya magrapefruit kunobatsira mukurasikirwa uye kunovandudza insulin senitivity. Inovandudzawo hutano hwemwoyo uye inobatsira pakushanda kwechiropa.

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