Ziziphi iiNzuzo zeZiqhamo eziMbala ezimfusa kunye nemifuno?

Ngombulelo kugxininiso lwalo oluphezulu lwezityalo ezinamandla, zendalo ukutya ezimfusa inikeza iintlobo ngeentlobo zeenzuzo zempilo.

Nangona umbala omfusa udla ngokunxulunyaniswa neziqhamo, ufumaneka kwizinto ezininzi, kuquka imifuno neenkozo. ukutya okumfusa Kukho uhlobo.

Isicelo Uncedo lweziqhamo ezimfusa kunye nemifuno emfusa...

Yintoni iziqhamo ezimfusa kunye nemifuno? 

BlackBerry

IBlackberry eyaziwa kakhulu iziqhamo ezimfusaisuka. Esi siqhamo sinencindi sigcwele ibala elinamandla le-anthocyanin.

I-Anthocyanins luhlobo olunika ukutya okumfusa, oluhlaza okwesibhakabhaka, okanye umbala obomvu. ipolyphenol yinkomponi. Zifumaneka kwiindawo eziphezulu kwezinye iziqhamo, imifuno, kunye neenkozo kolu luhlu.

Basebenza njengama-antioxidants anamandla emzimbeni, ukukhusela iiseli emonakalweni kunye nokunciphisa ukuvuvukala, okunokuthi kube nemiphumo emibi yempilo.

Amaqunube anezinye i-polyphenol antioxidants ezinamandla, Ivithamin CIqukethe i-fiber kunye ne-micronutrients ezifana ne-folate, i-magnesium, i-potassium kunye ne-manganese. 

ikholifulawa emfusa

Ikholifulawa emfusa yimifuno ebukekayo kakhulu. Ngokungafaniyo neentlobo ezinemibala emhlophe, ikholifulawa emfusa ine<em>anthocyanins, ngenxa yokuguqulwa kwemfuza okubangela ukuba ibe nombala omfusa.

I-cauliflower emfusa ayifaki nje umbala kuyo nayiphi na isitya, kodwa ibonelela ngeenzuzo ezichasayo kwaye ikhusela kwii-cancer ezithile, kubandakanywa nomhlaza we-colorectal.

irayisi emnyama

irayisi emnyama ( Oryza sativa L. indica ) luhlobo olulodwa lwerayisi olujika lube mfusa omnyama xa luphekiwe. Ngokungafaniyo nezinye iintlobo zerayisi, ngumthombo obalaseleyo we-anthocyanins yokulwa nomhlaza.

I-anthocyanins emnyama yerayisi ibonakaliswe ukuba inqanda ukukhula kweeseli zomhlaza kwaye ibangele ukufa kweseli yomhlaza kwi-vitro kunye nezifundo zezilwanyana.

ibhatata emfusa

Izambane eliswitiKukutya okunesondlo kakhulu okubonelela ngeevithamini ezininzi kunye neeminerali, kuquka i-vitamin C, i-provitamin A, i-potassium kunye ne-vitamin B. 

Ukongeza kwezi zondlo, iitapile ezimfusa zibonelela nge-anthocyanin antioxidants. Uphononongo lwetyhubhu kunye nezilwanyana lubonisa ukuba ibhatata emfusa inokuba neempawu zokuchasa ukudumba kwaye ikhusele kwiintlobo ezithile zomhlaza, kubandakanya nomhlaza wekoloni.

seqanda

seqanda Ibakho ngemibala eyahlukahlukeneyo, kodwa eyona ixhaphakileyo yimibala emfusa. Nangona ingabi njengezondlo-ezinzima njengokunye ukutya kolu luhlu, isitshalo seqanda siphezulu kwi-antioxidants kunye ne-manganese, i-mineral ebalulekileyo kwimpilo yamathambo kunye ne-metabolism.

I-peel ye-eggplant emfusa ixinene ngakumbi ngokwe-anthocyanin nasunin, efunyenwe ine-anti-ukudumba kunye neempawu ezikhusela intliziyo kwizilwanyana kunye nezifundo zetyhubhu yovavanyo.

umnqathe omfusa

umnqathe omfusaImifuno emnandi equlethe iindidi ezininzi ze-polyphenol antioxidants, kuquka i-anthocyanins, i-cinnamic acid, kunye ne-chlorogenic acid. Iminqathe emfusa iqulethe i-polyphenol antioxidants eninzi kunayo nayiphi na enye indidi yeminqathe.

isiqhamo somdla

Passiflora edulis, isiqhamo somdla ikhula kumdiliya wetropikhi. I-Ripe passion fruit inoqweqwe olutyheli okanye olumfusa olugqume inyama yaso ethambileyo. 

Isiqhamo se-Passion sine-polyphenol antioxidant ekhethekileyo ebizwa ngokuba yi-piceatannol, ebonakaliswe ukuba luncedo kakhulu kwimpilo yesikhumba.

mangosteen emfusa

iziqhamo zemangosteenIneqokobhe langaphandle eliqinileyo, elimnyama elimfusa. Esi siqhamo siqulethe i-folate kunye ne-fiber, i-vitamin ye-B ebalulekileyo kwiinkqubo ezininzi ezibalulekileyo emzimbeni wethu, kubandakanywa nokuveliswa kwe-DNA kunye neeseli ezibomvu zegazi. 

Esi siqhamo esikhethekileyo siqulethe i-antioxidant ebizwa ngokuba yi-xanphone, eboniswe kwezinye izifundo ukubonelela nge-anti-inflammatory, neuroprotective kunye ne-anticancer properties.

i-asparagus emfusa

Nangona i-asparagusNangona umbala oluhlaza walo mifuno waziwa kakhulu, kukwakho nombala omhlophe nomfusa walo mifuno.

I-asparagus emfusa yongeza isibheno esibonakalayo kunye neenzuzo zondlo kwiiresiphi, ezibonelela ngeevithamini ezityebileyo, iiminerali kunye neekhompawundi zezityalo ezinamandla. Ngumthombo obalaseleyo we-anthocyanins.

I-asparagus emfusa yintlobo ye-asparagus eneyona ndawo iphezulu ye-rutin, i-polyphenol plant pigment ene-cardioprotective enamandla kunye ne-anticancer properties. 

ikhaphetshu emfusa

Zonke iindidi zekhaphetshu zinezondlo ezingaqhelekanga. Ngale nto, ikhaphetshu emfusa iqulethe i-anthocyanins, eyandisa ngakumbi izibonelelo zalo mifuno.

Ikhaphetshu emfusa iqulethe ifayibha, iprovitamin A kunye nevithamin C. Ndiyabulela kwizinga eliphezulu lezityalo ezinamandla ezifumaneka kumagqabi awo, linika umphumo onamandla ochasayo.

Iqunube le-Acai

Iqunube le-Acaisisiqhamo esimfusa esimnyama esine anthocyanins. Esi siqhamo simnandi simfusa siluncedo empilweni ngeendlela ezininzi. Inokunyusa umxholo we-antioxidant wegazi kwaye incede ukunciphisa i-cholesterol ephezulu, amanqanaba eswekile yegazi kunye nokuvuvukala. 

idragon fruit

bomvu idragon fruit, inenyama emenyezelayo, ebomvu-mfusa ehonjiswe ngembewu encinane, emnyama, etyiwayo. Esi siqhamo seTropiki sinenkangeleko yekiwi kwaye siqhelekile ukungcamla.

I-dragon fruit ineekhalori eziphantsi kwaye igcwele i-fiber, i-vitamin C kunye ne-magnesium. Isiqhamo sedragoni esibomvu sikwanazo ingqwalasela ephezulu ye-antioxidants ekhuselayo.

Uphando lweTube lubonisa ukuba isicatshulwa esisuka kwidragoni ebomvu sinokunqanda ukukhula kweeseli ezithile zomhlaza womntu, kubandakanywa nomhlaza wamabele, kwaye kubangele ukufa kweeseli zomhlaza.

Ibhali emfusa

ibhalilukhozo olunemibala eyahlukahlukeneyo, kuquka emnyama, eluhlaza, emthubi, nomfusa.

Zonke iintlobo zebhali ziphezulu kwi-fiber kunye neeminerali ezifana ne-manganese, isinyithi, i-magnesium kunye ne-selenium. Kunye nezi zondlo, ibhali emfusa ilayishwe i-anthocyanins, iyenza ibe lolona khetho lubalaseleyo kwisithako esityebileyo sezondlo.

Ibhali ikwaphezulu kwi-beta-glucan, uhlobo lwefayibha edityaniswe nenani leenzuzo zempilo. Uphando lubonisa ukuba i-beta-glucan inokuphucula impilo yokugaya, ukunciphisa imingcipheko yesifo senhliziyo, kunye nokuphucula impendulo yomzimba.

Ukongeza, abo batya ukutya okutyebileyo kwiinkozo ezigcwele njengebhali emfusa banamazinga asezantsi ezifo ezinje ngodidi lwe-2 yeswekile, isifo sentliziyo kunye nezinye iicancer.

Ziziphi iiNzuzo ngokutya okuMsobo?

Yinyaniso engqiniweyo ngokwenzululwazi, kokukhona kumnyama kokutya, kokukhona liphezulu izinga le-antioxidant. Ii-Antioxidants ziyakwazi ukukhupha ii-radicals zasimahla kwaye zikwenze ubukeke umncinci.

Ke ngoko, ukutya okumnyama okunebala elimfusa, okufana netswele elimfusa, ikhaphetshu emfusa, amakhiwane amnyama, amaqunube namaqunube amnyama, zinamandla amangalisayo okuphilisa.

I-pigment emfusa kuzo zonke ezi ziqhamo kunye nemifuno iqulethe i-flavonoids, kuquka i-resveratrol, enokunceda ukunciphisa uxinzelelo lwegazi. ResveratrolInceda ukukhulula iindonga ze-arterial, ukunciphisa uxinzelelo kwi-artery kwaye inikeze ukujikeleza okungcono. ukutya okunombala omfusaiqulethe iipolyphenols ezahlukeneyo ezinokunciphisa impendulo yokuvuvukala emzimbeni.

Ukutya okunombala omfusa kuthintela umhlaza

I-Resveratrol, efumaneka kwiidiliya ezimfusa, iiblueberries, i-cranberries, kunye nejusi yomdiliya, iye yakwazi ukuthintela ukusasazeka komhlaza we-colorectal kwizifundo zezilwanyana.

Olunye uphononongo oluthembisayo lukwabonisa ukuba i-resveratrol inokubangela ukufa kweseli yomhlaza kwimeko ye-prostate, ibele, ulusu, isibindi, imiphunga kunye nomhlaza wegazi.

Ukutya okunombala omfusa kulwa nezilonda

Kuphononongo luka-2011, i-anthocyanins efunyenwe kumaqunube amnyama yanciphisa ukwakheka kwezilonda zesisu kwiimpuku.

Abaphandi baye bafumanisa ukuba i-antioxidants kwi-blackberries ikhusela i-oxidation kwaye ikhona ngokwemvelo emzimbeni. iglutathione Ucinga ukuba kwandisa umsebenzi wezinye antioxidants ezibalulekileyo ezifana

Ukutya okumfusa kulungile esibindini

equlethe anthocyanins, ezifana blueberries ukutya okumfusakunciphisa umonakalo owenziwe esibindini ngokusela utywala ngokugqithisileyo.

Ukutya okumfusa kuyilungele intliziyo

I-currants emnyama inokunciphisa i-cholesterol "embi" ye-LDL ukuya kuthi ga kwi-13 yeepesenti ngelixa iphakamisa i-cholesterol "elungileyo" ye-HDL. Ukunciphisa i-cholesterol kunciphisa umngcipheko wesifo senhliziyo. I-currants emnyama kunye ne-blueberries iqulethe ixabiso eliphezulu le-anthocyanins. 

Ukutya okumfusa kuthintela usulelo lomgudu womchamo

Imifuno efana necauliflower emfusa, iminqathe emfusa kunye nekhaphetshu emfusa iqulethe i-anthocyanin, ibala lesityalo esifanayo elinoxanduva lokulwa nosulelo lwe-cranberry kwi-urinary tract.

Uphononongo lwaselabhoratri lubonisa ukuba iikhompawundi ze-anthocyanin zilwa ne-H. pylori, ibhaktiriya ekhuthaza izilonda zesisu kunye nosulelo lomgudu womchamo.

Ngenxa yoko;

Iziqhamo ezimfusa kunye nemifuno emfusa Ibonelela ngeenzuzo ezininzi zempilo kwaye yongeza umbala ekutyeni. Ezi zibonelela nge-anthocyanin antioxidant. Le antioxidant ineenzuzo ezininzi.