Umxholo wenqaku
Umnqathesi yimifuno enencasa yeengcambu eza ngemibala eyahlukeneyo. umnqathe omfusa oku kuphawuleka ngakumbi phakathi kweentlobo ezinemibala, iziqhamo ezimfusa kunye nemifunoInika izibonelelo zempilo ezizodwa.
Zonke iintlobo zeekherothi zinezondlo eziphezulu, kodwa umnqathe omfusa Isityebi ngakumbi kwii-antioxidants ezinamandla ezilwa nokudumba kwaye zibonelela ngeenzuzo ezininzi ngakumbi.
Kwinqaku "yintoni iminqathe emfusa", "izibonelelo zeminqathe emfusa, yintoni i-carrot emfusa ilungele" Imibuzo efana nale:
Yintoni iCarrot ePurple?
Nangona abantu abaninzi becinga ngemifuno e-orenji xa becinga ngeminqathe, iminqathe ekuqaleni yayimfusa okanye imhlophe ngombala.
Iminqathe yokuqala eyayisetyenziswa njengesityalo sokutya yayisePersi ngenkulungwane ye-10 AD ePersi, kwaye yayimfusa namhlophe ngombala.
I-carrot yanamhlanje, enemibala e-orenji ivela kuhlobo lwe-carrot olwaphuhliswa ngenxa yokuguqulwa kofuzo.
ebomvu kwaye umnqathe omfusa Ngelixa zithathwa njengeentlobo zaseMpuma, iminqathe etyheli, iorenji okanye emhlophe zaziwa njengeminqathe yohlobo lwaseNtshona.
Iikherothi, ezibizwa ngokuba luhlobo lwaseMpuma, zitshintshwe luhlobo lwe-orenji lwaseNtshona, olusetyenziswa kakhulu kwiimarike namhlanje.
Ixabiso lesondlo seMnqathe emfusa
Yonke iminqathe—kungakhathaliseki ukuba injani umbala wayo—inezondlo ezahlukahlukeneyo, kuquka i<em>fiber, i<em>potassium, ivithamin C, i<em>manganese, ivithamin A, nezinye iivithamini B.
Ukongezelela, i-1 indebe (i-128 grams) ye-carrots eluhlaza iqulethe i-calories ye-52, eyenza imifuno ephantsi kweekhalori.
umnqathe wakho omfusa Isizathu sokuba sinomsoco kwaye sihluke kwezinye iindidi ze-carrots yi-antioxidant kunye nomxholo we-anthocyanin.
I-Anthocyanins yeyosapho lwe-polyphenol antioxidant kwaye ifumaneka kumaqunube amnyama, iidiliya, iitapile ezimfusa, ikhaphetshu emfusa kunye. umnqathe omfusa Ifumaneka kwiziqhamo ezinombala omfusa kunye nemifuno, njenge
Ii-Antioxidants ezifana ne-anthocyanins zikhusela umzimba ngokuchasene noxinzelelo lwe-oxidative, okuthetha ukungalingani phakathi kweeamolekyuli ezisebenzayo ezibizwa ngokuba zii-radicals zasimahla kunye ne-antioxidants emzimbeni.
Uxinzelelo lwe-oxidativeIbangela iimeko zempilo ezinjengomhlaza, ukwehla kwengqondo, isifo sentliziyo, kunye nokwaluphala.
Ziziphi iiNzuzo zeminqathe emfusa?
Iqulethe i-antioxidants enamandla
I-Anthocyanins zi-polyphenol antioxidants ezineenzuzo ezininzi zempilo ezinomtsalane. ngokutya okutyebileyo kwe-anthocyanin (umnqathe omfusa njl) zikhuselwe ngokukodwa kwiimeko ezithile zempilo.
I-Anthocyanins isebenza njengama-anti-inflammatory agents ngokunciphisa iikhompawundi ezinokuthi zibe yingozi ezifana ne-cytokines e-pro-inflammatory. Ukunciphisa ezi zixhobo kunciphisa umngcipheko weemeko ezithile, ezifana nesifo senhliziyo.
Ngokomzekelo, uphononongo lwezifundo ze-24 lubonise ukuba abo batya ukutya okutyebileyo kwe-anthocyanin babenokuphucula ukuhamba kwegazi kunye nokusebenza kwemithambo yegazi kunabo bangazange badle.
Ukungahambi kakuhle kwegazi kunye nokusebenza kakubi kwemithambo yegazi zizinto eziqhelekileyo zesifo senhliziyo - ukuphuculwa kwezi zinto ezinobungozi kunciphisa umngcipheko weemeko ezithile zentliziyo.
Kwesinye isifundo esikhulu sabasetyhini abangaphezu kwe-34.000, abo badla i-0.2 mg ye-anthocyanins ngosuku babenomngcipheko oncitshisiweyo wesifo senhliziyo.
I-Anthocyanins ziyaziwa ukuba zikhusela ukuhla kwengqondo.
Uphononongo lwezifundo ezisixhenxe lubonise ukuba iziphumo ezithile zengqondo, kubandakanywa nokufunda ngomlomo kunye nememori, ziphuculwe kubantwana, abantu abadala kunye nabantu abadala emva kokutya ukutya okucebileyo kwe-anthocyanin.
Ukongeza, uphando lwabemi lubonisa ukuba ukutya ukutya okutyebileyo kwe-anthocyanin kunciphisa umngcipheko wesifo seswekile se-2.
Ngaphandle kwe-anthocyanins, iqulethe ezinye ii-polyphenol antioxidants ezifana ne-chlorogenic acid kunye ne-caffeic acid. umnqathe omfusa, ngokomlinganiselo, ngokuphindwe kasithoba kuneminqathe yawo nawuphi na omnye umbala polyphenol antioxidant inikeza.
Iipolyphenols ziphawulwa ukuphucula impilo kunye nokunciphisa umngcipheko wesifo senhliziyo, ukwehla kwengqondo, kunye neentlobo ezithile zomhlaza.
Ineziphumo zokuchasa umhlaza
Izifundo, umnqathe omfusaIbonisa ukuba i-antioxidants enamandla efunyenwe kwintlanzi ineempawu zokulwa nomhlaza.
Uphononongo lwetyhubhu yovavanyo luye lwabonisa ukuba i-anthocyanins inokuthintela ukukhula nokusasazeka kwebele, isibindi, ulusu, igazi kunye neeseli zomhlaza wesisu.
Uphononongo lwabantu abangama-923 abanomhlaza we-colorectal kunye nabantu abayi-1.846 abangenawo umhlaza baphawule ukuba abafazi abatya imifuno emfusa kunye neziqhamo babenomngcipheko omncinci womhlaza we-colorectal kunabasetyhini abatya iziqhamo ezimfusa kunye nemifuno.
Olunye uphando lubonisa iziphumo ezifanayo kumadoda nabasetyhini.
Iluncedo kwiimeko ezithile zonyango
Uphando umnqathe wakho omfusaibonisa ukuba inokuba luncedo kwiimeko ezithile zonyango, kubandakanywa nesifo se-metabolic kunye neemeko ezivuthayo zamathumbu.
isifo semetabolism
I-Metabolic syndrome yimeko ebonakaliswa ngamafutha amaninzi esiswini kunye neqela leempawu, kubandakanya i-cholesterol ephezulu, uxinzelelo lwegazi kunye namanqanaba eswekile yegazi.
I-Metabolic syndrome yandisa umngcipheko wesifo senhliziyo, uhlobo lwe-2 yeswekile kunye nokufa kuzo zonke izizathu.
umnqathe omfusaI-anthocyanins kuyo inceda ukunciphisa i-cholesterol kunye noshukela ophezulu wegazi - iimpawu ezimbini ezibalulekileyo ze-metabolic syndrome.
izifundo zezilwanyana umnqathe wakho omfusa ibonisa ukuba inokuphucula ezinye iimpawu ezinxulumene ne-metabolic syndrome.
Uphononongo kwiimpuku ezine-metabolic syndrome, umnqathe omfusa Kuye kwaboniswa ukuba ukusetyenziswa kwamanzi rhoqo kunokuphucula okanye ukuguqula zonke iimpawu ezinxulumene nezifo ze-metabolic, ezifana nesibindi esinamafutha, iswekile yegazi, uxinzelelo lwegazi oluphezulu, kunye nokuqina kwemisipha yenhliziyo.
I-Colitis kunye neeMeko zeSibilini ezivuthayo
Isifo se-inflammatory bowel (IBD) sichazwa njengokuvuvukala okungapheliyo kwayo yonke into okanye inxalenye yendlela yokugaya.
Izifundo zetyhubhu kunye nezilwanyana umnqathe wakho omfusaibonisa ukuba inokuba luncedo kwiimeko zokudumba kwamathumbu, ezifana nokudumba kwezilonda.
Kolunye uphononongo, umgubo womnqathe omfusa Iimpuku ezityiswa iimpuku zibonakaliswe ukuba zinamanqanaba asezantsi egazi eeprotheyini ezivuthayo ezifana ne-tumor necrosis factor-a kunye ne-interleukin-6 xa kuthelekiswa nolunye unyango.
purple carrot extractIziphumo ezifanayo zifunyenwe kuphononongo lwetyhubhu yovavanyo ephanda iziphumo zomthi womsedare ekunciphiseni ukudumba kweeseli zamathumbu.
Abaphandi kwezi zifundo umnqathe wakho omfusa igqibe kwelokuba iipropathi zayo zokuchasa ukudumba zibangelwa kumxholo wayo onamandla we-anthocyanin antioxidant.
kuphucula ukujikeleza kwegazi
umnqathe omfusaKukho i-iron eyaneleyo kwirayisi, ekulungele ukuphucula ukujikeleza, kodwa ubukho bevithamini C kunye nezinye i-antioxidants, ukujikeleza Inceda ukuthintela ukuphuka kunye nokuvala ngaphakathi kwenkqubo kwaye iqinisekisa ukuba zonke iinkqubo ze-metabolic ziqhubeka ngokuqhelekileyo.
iphucula umbono
umnqathe omfusaNangona i-chives iqulethe i-beta-carotene encinci kuneentlobo ze-orenji kunye nephuzi, ezi minqathe nazo zinexabiso elibalulekileyo le-lutein kunye ne-zeaxanthin, zonke ezinokunceda ukuphucula umbono.
Ezi antioxidants ziya kunciphisa uxinzelelo lwe-oxidative kwi-retina, zithintele ukuwohloka kwe-macular kunye nokunciphisa umngcipheko we-cataract.
Ngaba iminqathe emfusa ibuthathaka?
Uphononongo lwabantu lufumanise ukuba abo batya imifuno eninzi banobunzima obungaphantsi kwabo batya imifuno encinane. Oku kungenxa yokuba imifuno efana neminqathe ineekhalori eziphantsi.
umnqathe omfusaIngumthombo olungileyo wefiber enyibilikayo, enceda ukunciphisa umdla wokutya kunye nokutya ngokunyusa amahomoni avelisa iimvakalelo zokuhlutha, njenge-peptide YY.
Olunye uphononongo kubafazi abali-100 baqaphela ukuba abo batya iikomityi ezi-1,6 (iigram ezingama-200) zeminqathe ekrwada ngesidlo sasemini baziva behluthi kakhulu kwaye batya kancinci imini yonke, xa kuthelekiswa nabasetyhini abangatyi iminqathe ekrwada.
Ukutya njani iminqathe emfusa
umnqathe omfusa Akunasondlo kuphela, kodwa kunye nemifuno eguquguqukayo kunye neyomnandi enokusetyenziswa kwiindidi ezahlukeneyo zokutya.
Incasa ifana nezinye iintlobo zeminqathe kwaye inokusetyenziswa ngendlela efanayo. Indlela yokusebenzisa i-carrot ebomvu?
– Hlikihla, ukrazule kwaye wongeze kwiisaladi.
-Qhotsa ngokupheleleyo okanye usikiwe kwioyile yomnquma, ityuwa kunye nepepile.
- Yongeza kwi-hummus.
– Gala uze wongeze kwiipastries.
– Yongeza kwiijusi kunye neesmoothies.
– Qhotsa kwaye wongeze kwezinye iifries.
– Hlikihla kwaye wongeze kwisaladi yekhaphetshu ngeoli yeoli kunye nemifuno emitsha.
– Yongeza kwiisuphu kunye nezitya zenyama.
Ngenxa yoko;
umnqathe omfusaIneprofayili yezondlo ezinomtsalane kwaye iqulethe iivithamini ezikhuthaza impilo, iiminerali kunye neekhompawundi zezityalo ezinamandla.
Nangona zonke iintlobo zeminqathe zinesondlo kwaye zisempilweni, emfusa ine-anthocyanins, eneempawu ezinamandla zokulwa ne-antioxidant.
umnqathe omfusa Ukutya kulungile kwimpilo yentliziyo, kunceda ukunciphisa umzimba, kunciphisa ukudumba kunye nomngcipheko wezinye iimhlaza. Kunye neenzuzo zayo zempilo, le mifuno inombala oqaqambileyo yongeza umbala kunye nencasa kwizitya zakho ezininzi ozithandayo.
Amanqaku ekufanele uwafunde
