Uluhlu olupheleleyo lwee-Superfoods

Yintoni efika engqondweni yakho xa sisithi i-superfoods? I-apile ephaphazelayo okanye ithanga elikhwela eludongeni? Kungenjalo, ebeya kuthabatha ikrele lakhe aze athi, “Egameni lokudla okunempilo.” Ibhanana ethi "Ndim okona kutya kubalaseleyo"?

Akukho kutya kukodwa kunamandla amakhulu. Into ebalulekileyo kukutya konke ukutya okunempilo ngokulinganisela. Ngoko le ngcamango ye-superfoods ivela phi? 

Ngokwenyani, esi sisicwangciso sokuthengisa. Kanye njengesipinatshi sikaPopeye. Ngokutsho kwezinye iingcali zokutya, akukho nto injengokutya okuphezulu. Ukutya ngakunye kuneenzuzo ezahlukeneyo, kwaye isondlo esisempilweni sinokufumaneka ngokutya kunye. Ngoko le ngcamango ye-superfoods ivela phi?

I-superfood trend iqala malunga nekhulu leminyaka. Ukutya kokuqala okuchongiweyo njenge-superfood yibhanana. Ngeminyaka yoo-1920, iNkampani yeSiqhamo eManyeneyo yaqhuba uluhlu lweentengiso ezinemibala ngeenzuzo zeebhanana. Izifundo ezichaza izibonelelo zeebhanana zapapashwa, kwaye isiqhamo setropikhi kungekudala saba kukutya kokuqala okubizwa ngokuba kukutya okuphezulu, ngokutsho kweHarvard TH Chan School. Ngenxa yoko, ngaphezu kweminyaka engama-90 kamva, iibhanana zisaqhubeka ziphakathi kwezona ziqhamo zithathu ziphuma kumazwe angaphandle eUnited States.

Ihlabathi lezondlo lahlulwe kabini kulo mbandela. Ngelixa elinye iqela likholelwa kwiingenelo zokutya okuphezulu, elinye iqela lithi akukho nto injengokutya okuphezulu. Masiqhubeke silandela iingxoxo zesondlo sisuka kude sibuyele kwisihloko sethu.

Yintoni ukutya okuphezulu?

I-Superfoods kukutya okubonelela ngamanqanaba aphezulu enzuzo kumzimba kunye ne-vitamin, i-mineral kunye ne-antioxidant content. Oku kutya kuxinene ngezondlo. Kukutya okunceda ukukhusela izifo ezingapheliyo. Indlela yokuxelela ukuba ukutya kukutya okuphezulu?

Umzekelo; Isixa se-antioxidants esiqulethwe kukutya sichongwa lixabiso le-ORAC. Ukutya okunexabiso eliphezulu le-ORAC kuphakathi kwe-superfoods. Ngenxa yokuba inomthamo ophezulu we-antioxidant kwaye i-antioxidants zizinto zokulwa nomhlaza.

Yintoni i-Superfoods?

1)Imifuno enamagqabi amnyama

Mnyama imifuno enamagqabi aluhlaza Ngumthombo ogqwesileyo wezondlo ezifana ne-folate, zinc, calcium, iron, magnesium, vitamin C kunye nefiber. Yintoni eyenza imifuno eluhlaza ibe yi-superfood kukuba ikhusela kwizifo ezingapheliyo ezifana nesifo senhliziyo kunye nohlobo lwe-2 yeswekile. Kwakhona iqulethe amanqanaba aphezulu e-anti-inflammatory carotenoids, ekhusela kwiintlobo ezithile zomhlaza. Imifuno enamagqabi aluhlaza iquka:

• Chard
• ikhaphetshu emnyama
• Itheniphu
• isipinatshi
• lettuce
• Irocket

2) Iziqhamo zeBerry

Amajikijolo ngumthombo weevithamini, iiminerali, i-fiber kunye ne-antioxidants. Umthamo onamandla we-antioxidant wezi ziqhamo unciphisa umngcipheko wesifo senhliziyo, umhlaza kunye nezinye izifo ezivuthayo. Awona maqunube asetyenziswa kakhulu ngala:

• raspberry
• Çilek
• Iiblueberries
• BlackBerry
• Icranberry

3) itiye eluhlaza

Iti eluhlazaIsityebi kwi-antioxidants kunye neekhompawundi ze-polyphenolic ezineempembelelo ezinamandla ezichasayo. Enye yezona antioxidants zixhaphakileyo yicatechin epigallocatechin gallate okanye iEGCG. I-EGCG ibonisa amandla eti eluhlaza ukukhusela kwizifo ezingapheliyo ezifana nesifo senhliziyo, isifo seswekile kunye nomhlaza.

4) Iqanda

iqandaIsityebi kwizondlo ezininzi ezifana ne-vitamin B, i-choline, i-selenium, i-vitamin A, isinyithi kunye ne-phosphorus. Iqulethe iprotheni ephezulu. Amaqanda aqulethe i-zeaxanthin kunye ne-lutein, ii-antioxidants ezimbini ezinamandla ezaziwa ukukhusela impilo yamehlo. Yehlisa i-cholesterol kwaye ikhusela kwizifo zentliziyo.

5) Iimbotyi

Iimbotyiluhlobo lokutya kwezityalo okubandakanya iimbotyi, iilentile, iiertyisi, amandongomane kunye nealfalfa. Zibizwa ngokuba zii-superfoods. Ngenxa yokuba zithwele izondlo kwaye zidlala indima ekuthinteleni izifo ezahlukahlukeneyo. Iimbotyi zingumthombo weevithamini B, iiminerali ezahlukeneyo, iprotheni kunye nefiber. Iluncedo ekulawuleni uhlobo lwe-2 yeswekile kunye nokunciphisa uxinzelelo lwegazi kunye ne-cholesterol.

6)Amandongomane kunye nembewu

Amantongomane kwaye iimbewu zizityebi kwifayibha, iiprotheyini kunye namafutha asempilweni. Zikwaqulethe iikhompawundi ezahlukeneyo zezityalo ezinezixhobo ezichasayo kunye ne-antioxidant ezikhusela kuxinzelelo lwe-oxidative. Ineziphumo zokukhusela kwisifo senhliziyo. Amandongomane kunye nembewu ziquka:

• Iialmonds, i-walnuts, i-pistachios, i-cashews, i-Brazil nuts, i-macadamia nuts.
• Amandongomane - ngokobuchwepheshe i-legume kodwa ngokubanzi ithathwa njenge nut.
• Imbewu kajongilanga, imbewu yethanga, imbewu ye-chia, imbewu yeflakisi, imbewu ye-hemp.

7) Kefir

KefirSisiselo esivundisiweyo esenziwe ngobisi oluneprotein, calcium, vitamin B, potassium kunye neprobiotics. Iyafana neyogathi, kodwa inokuqina okuqinileyo kwaye ineentlobo ezininzi zeprobiotic kuneyogathi. Ukutya okuvundisiweyo okufana ne-kefir kuneenzuzo ezithile zempilo, ezifana nokunciphisa i-cholesterol, ukunciphisa uxinzelelo lwegazi, ukuphucula ukugaya kunye nemiphumo yokuchasana nokudumba.

8) Igalikhi

igalikhiKukutya okugqithisileyo okunxulumene netswele, iiliki kunye neshallots. Ingumthombo omhle we-manganese, i-vitamin C, i-vitamin B6, i-selenium kunye ne-fiber.

Kuxelwa ukuba igalikhi inokusebenza ekunciphiseni i-cholesterol kunye noxinzelelo lwegazi kunye nokuxhasa umsebenzi wokuzivikela omzimba. Iikhompawundi ezinesulfure kwigalikhi zithintela iintlobo ezithile zomhlaza.

9) Ioli yeoli

namafutha omnqumaIsizathu sokuba enye ye-superfoods kukuba iqulethe amanqanaba aphezulu e-monounsaturated fatty acids (MUFAs) kunye ne-polyphenolic compounds. Inciphisa ukudumba kwaye ikhusela kwizifo ezithile ezifana nesifo sentliziyo kunye nesifo seswekile. Kwakhona iqulethe i-antioxidants efana ne-vitamin E kunye ne-K, ekhusela kuxinzelelo lwe-oxidative kunye nomonakalo weselula.

10) Ijinja

IjinjaIoli efunyenwe kwingcambu iqulethe i-antioxidants ejongene neenzuzo zesityalo. Isebenza kakuhle kunyango lwe-nausea kunye nentlungu, izifo ezinzima kunye nezingapheliyo ezivuthayo. Ikwanciphisa umngcipheko wezifo ezingapheliyo ezifana nesifo sentliziyo, ukuphambana kwengqondo kunye neminye imihlaza.

11)Turmeric (Curcumin)

IsithsabaIqulethe i-curcumin edibeneyo. Ineempembelelo ezinamandla ze-antioxidant kunye ne-anti-inflammatory. Isebenza kakuhle ekuthinteleni izifo ezingapheliyo ezifana nomhlaza, isifo sentliziyo kunye nesifo seswekile. Kwakhona kunceda ukuphulukiswa kwenxeba kunye nokunciphisa intlungu.

12)ISalmon

IslamoniYintlanzi enomsoco equkethe amafutha enempilo, iprotheni, iivithamini B, i-potassium kunye ne-selenium. Ilungile kwizifo ezininzi kunye ne-omega 3 fatty acids equlethwe kuyo. Iyanciphisa ingozi yesifo senhliziyo kunye nesifo seswekile.

13) Ivokhado

avocado Sisiqhamo esinesondlo kakhulu. Isityebi kwizondlo ezininzi ezifana nefiber, iivithamini, iiminerali kunye namafutha anempilo.

Ngokufanayo neoli yomnquma, iiavokhado ziphezulu kumafutha e-monounsaturated (MUFAs). I-Oleic acid yeyona MUFA ilawulayo kwi-avocados, enceda ekunciphiseni ukudumba emzimbeni. Ukutya iiavokhado kunciphisa umngcipheko wesifo senhliziyo, isifo seswekile, isifo se-metabolic syndrome kunye neentlobo ezithile zomhlaza.

14)Amakhowa

Nangona umxholo wezondlo uhluka ngokweentlobo, amakhowa anevithamini D kunye ne-A, i-potassium, i-fiber, kunye nezinye i-antioxidants ezingafumanekiyo kwezinye ukutya ezininzi. Ngenxa yomxholo wayo okhethekileyo we-antioxidant, idlala indima ekunciphiseni ukudumba kunye nokuthintela ezinye iintlobo zomhlaza.

15)Ukhula lwaselwandle

Ingca yolwandleIsetyenziswa kakhulu kwi-cuisine yase-Asia, kodwa ifumana ukuthandwa kwezinye iindawo zehlabathi ngenxa yexabiso layo lesondlo. Iqulethe izondlo ezifana ne-vitamin K, i-folate, i-iodine kunye ne-fiber. Le mifuno yaselwandle ingumthombo wezinto ezikhethekileyo ze-bioactive compounds ezineempembelelo ze-antioxidant ezingekho kwimifuno ekhuliswe emhlabeni. Ezinye zezi khompawundi zinciphisa umngcipheko womhlaza, isifo sentliziyo, ukutyeba nesifo seswekile.

16)Wheatgrass

Ingca yengqolowaIlungiswa ukusuka kumagqabi asanda kuhluma wesityalo sengqolowa kwaye inika iivithamini ezininzi kunye neemaminerali, kuquka isinyithi, i-calcium kunye ne-magnesium. 

17) Isinamoni

Esi siqholo esimnandi sityebile kwi-antioxidants. Yehlisa iswekile yegazi kunye ne-cholesterol, iphucula isicaphucaphu kunye neempawu ze-PMS, kwaye inciphisa ukudumba.

18)Goji Berry

Ijikijolo yeGooji, inika amandla kwaye isitshixo sobomi obude. Ikwanazo izondlo ezinokuthi zithintele izifo zamehlo, zikhusele ukonakaliswa kolusu, kwaye zithintele ukukhula kweeseli zomhlaza.

19) Spirulina

Le algae eluhlaza okwesibhakabhaka ithathwa njengenye yezona zinto zinesondlo. Iqulethe inani eliphezulu leprotheyini kunenyama ebomvu. Ingumthombo wazo zonke ii-acids eziyimfuneko ezifunwa ngumzimba kwaye iqulethe i-antioxidants ezininzi, iivithamini kunye neeminerali. SpirulinaIinzuzo zayo zempilo ziquka ezinokuthi zithintele i-plaque buildup kwimithambo, ukunciphisa uxinzelelo lwegazi, kunye nokulwa nomhlaza.

20)Acayi berry

Utyebile kwii-antioxidants kunye neempawu zokukhuthaza impilo iqunube le-Acai, Iqulethe amafutha enempilo, i-fiber, i-vitamin B, i-magnesium, i-potassium kunye ne-phosphorus. Uphando lubonisa ukuba iikhompawundi ezifunyenwe kwiqunube ye-acai zinokunceda ukuphucula umsebenzi wokuqonda, ukuphucula iiprofayili zelipid, kunye nokugcina amanqanaba eswekile yegazi aqhelekileyo.

21)Ikhokhonathi

ikhokhonathi kunye neoli yekakhukhunathi iphezulu kwi-medium-chain triglycerides, uhlobo lwe-fatty acid enenzuzo enokunceda ukuxhasa impilo yamathumbu ngenxa yeebhaktheriya ezilwa ne-antioxidant properties. Ezi asidi ezinamafutha kulula ukugaywa, zisetyenziswa njengamafutha kunokuba zigcinwe njengamafutha, kwaye zinika amandla ngokukhawuleza.

22)Igrapefruit

grapefruitsisiqhamo se-citrus esigcwele izondlo ezibalulekileyo. Ukongeza kokuqulatha isixa esihle sefiber, iqulethe iivithamini A kunye noC. Ukutya i-grapefruit kunceda ekulahlekeni kobunzima kunye nokuphucula uvakalelo lwe-insulin. Ikwaphucula impilo yentliziyo kwaye inenzuzo ekusebenzeni kwesibindi.

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