Okuqukethwe kwe-athikili
IzitheloIphakathi kokudla okunempilo esingakudla. Zimnandi, zinomsoco futhi zinezinzuzo zezempilo ezihlaba umxhwele.
"Kungani kufanele sidle izithelo", "Yini ukubaluleka kwezithelo ekudleni", "Ziyini izinzuzo zezithelo", “Iziphi izithelo eziwusizo kakhulu” Asiphendule imibuzo yakho.
Izinzuzo Zokudla Isithelo
Iqukethe ama-antioxidants
Izitheloisiza ukulawula ama-radicals mahhala ama-antioxidants kuhlanganisa. Ama-radicals wamahhala angama-molecule angazinzile awusizo ngamanani amancane kodwa lapho izinombolo zawo ziba phezulu kakhulu angalimaza amaseli ethu futhi abangele ukucindezelwa kwe-oxidative.
Izithelo; Ziyimithombo emihle kakhulu yama-antioxidants afana ne-anthocyanins, i-ellagic acid ne-resveratrol. Ngaphezu kokuvikela amangqamuzana ethu, lezi zinhlanganisela zezitshalo nazo zinciphisa ingozi yezifo.
Ithuthukisa ushukela wegazi kanye nokusabela kwe-insulin
Izithelo kuthuthukisa ushukela wegazi kanye namazinga e-insulin. I-Tube kanye nezifundo zabantu zithi zingavikela amangqamuzana emazingeni aphezulu kashukela egazini, zisize ukuthuthukisa ukuzwela kwe-insulin, futhi zehlise ushukela wegazi kanye nokusabela kwe-insulin ekudleni okune-carb ephezulu. Le miphumela ibalulekile ngoba ukumelana ne-insulinyimbangela yokuvela kwayo.
Iphezulu ku-fiber
IzitheloIwumthombo omuhle we-fiber, kuhlanganise ne-fiber encibilikayo. Ucwaningo lubonisa ukuthi ukusebenzisa i-fiber encibilikayo kunciphisa ukuhamba kokudla emgudwini wokugaya ukudla, kunciphisa indlala futhi kwandisa umuzwa wokugcwala. Lokhu kunciphisa ukudla kwakho kwekhalori futhi kwenza ukuphatha isisindo kube lula.
Ngaphezu kwalokho, i-fiber isiza ukunciphisa inani lamakholori esiwamunca ekudleni. Olunye ucwaningo lwathola ukuthi ukuphinda kabili ukudla kwakho i-fiber kuholele kuma-calories ambalwa angu-130 ngosuku.
Inikeza imisoco eminingi
Izithelo Inama-kilojoule aphansi futhi inomsoco kakhulu. Ngaphandle kokuba nama-antioxidants amaningi, aqukethe namavithamini namaminerali ahlukahlukene. Ziphezulu kakhulu ku-vitamin C. Ngaphezu kwalokho, ziqukethe amavithamini namaminerali afanayo.
Basiza ukulwa nokuvuvukala
Izithelo Inezici ezinamandla zokulwa nokuvuvukala. Ukuvuvukala kuwukuzivikela komzimba wethu ekuthelelekeni noma ekulimaleni. Kodwa ukuvuvukala kwesikhathi eside kwenzeka ngenxa yezindlela zokuphila zanamuhla, ukucindezeleka okwandayo, ukungasebenzi komzimba okwanele kanye nokukhetha ukudla okungenampilo.
Lolu hlobo lokuvuvukala okungapheli luholela ezimweni ezifana nesifo sikashukela, isifo senhliziyo, nokukhuluphala. Izifundo, izitheloUcwaningo lubonisa ukuthi ama-antioxidants kumsedari angasiza ekunciphiseni izimpawu zokuvuvukala.
Basiza ukwehlisa amazinga e-cholesterol
Lokhu kudla kuwukudla okunempilo kwenhliziyo. Ngokwesibonelo; Ama-raspberries amnyama nama-strawberries ayaziwa ukuthi anciphisa i-cholesterol kubantu abakhuluphele noma abane-metabolic syndrome. Ngaphezu kwalokho, izithelo Ivimbela i-cholesterol ye-LDL ukuthi ifakwe i-oxidized noma yonakaliswe, okuyisici esiyingozi esikhulu sesifo senhliziyo.
Izinzuzo zezithelo zesikhumba
IzitheloAma-Antioxidants esikhumbeni anciphisa imibimbi njengoba esiza ukulawula ama-radicals mahhala, enye yezimbangela eziphambili zokulimala kwesikhumba okubangela ukuguga.
Nakuba ucwaningo lulinganiselwe, i-ellagic acid ibangela ezinye zezinzuzo ezihlobene nesikhumba samajikijolo. Ucwaningo lwamashubhu nezilwane lubonisa ukuthi le antioxidant ingase ivikele isikhumba ekulimaleni kwelanga.
I-Collagen iyiphrotheni eyingxenye yesakhiwo sesikhumba sethu. Isiza isikhumba ukuthi sinwebeke futhi sihlale siqinile. Lapho i-collagen yonakalisiwe, isikhumba siyanyakaza futhi imibimbi yakheke.
Zivikela umdlavuza
abanye izitheloAma-antioxidants amaningi, okuhlanganisa i-anthocyanins, i-ellagic acid ne-resveratrol, atholakala ukunciphisa ingozi yomdlavuza. Ikakhulukazi, izifundo zezilwane nezomuntu izithelo zakho; Ikhombisa ukuthi ingavikela kumdlavuza womminzo, womlomo, webele kanye nowokhololo.
ahlukahlukene
Izithelo Inama-calories ambalwa, ngakho-ke kuyisinqumo sokuqala salabo abafuna ukunciphisa umzimba. Izinto eziphilayo nezisendle manje sezitholakala kabanzi ezingxenyeni eziningi zomhlaba. Uma zingekho ngesikhathi sonyaka, zingathengwa zifriziwe futhi zincibilikiswe njengoba kudingeka.
Zivikela imithambo yegazi
Ngaphezu kokunciphisa i-cholesterol, izitheloIphinde inikeze ezinye izinzuzo zempilo yenhliziyo, okuhlanganisa ukuthuthukisa ukusebenza kwemithambo yethu.
Amaseli ahlanganisa imithambo yethu yegazi abizwa ngokuthi ama-endothelial cell. Zisiza ekulawuleni umfutho wegazi, zivimbele igazi ukuba lihlule, futhi zenze neminye imisebenzi ebalulekile. Ukuvuvukala okudlulele kungalimaza la mangqamuzana futhi kuwavimbele ekusebenzeni ngendlela efanele. Lokhu kubizwa ngokuthi ukungasebenzi kahle kwe-endothelial, okuyingozi enkulu yesifo senhliziyo.
Ezifundweni, izitheloKutholakale ukuthi kuthuthukisa ukusebenza kwe-endothelial kubantu abadala abanempilo, abantu abane-metabolic syndrome, kanye nababhemayo.
zimnandi
Zimnandi ngokwanele ukuba zijatshulelwe yiwo wonke umuntu. Nakuba zimnandi ngokwemvelo futhi azidingi isishukela esingeziwe, ungakwazi ukwengeza ukhilimu ophehliwe futhi uwenze uphudingi omnandi. Ungayingeza ku-yogurt futhi uyidle futhi uyisebenzise njengengxenye yamasaladi ezithelo.
Yiziphi Izithelo Ezizuzisa Kakhulu?
Izithelo zigcwele amavithamini, amaminerali, i-fiber kanye nezinhlanganisela zezitshalo ezibizwa ngokuthi ama-phytonutrients. Ngakho-ke, ingenye yokudla okunempilo kakhulu esingakudla.
Ezinye izithelo zibhekwa "njenge-superfoods" ngenxa yezinzuzo zazo eziningi. Nakuba ingekho incazelo eqondile yalokho okushiwo ukudla okuphezulu kakhulu, ngokuvamile kucebile kumakhompiyutha okuthuthukisa impilo anezindawo zokulwa nokuvuvukala kanye nezokulwa nokuvuvukala.
Izithelo eziningi ziye zafundelwa imiphumela yazo yezempilo. Nakuba zonke izinhlobo zezithelo zinenzuzo, ezinye izithelo zigqama kwezinye ngenxa yokuqukethwe kwazo okunomsoco okuqinile nezinzuzo ezihambisana nazo.
lapha best super izithelo...
Erik
Ngaphezu kokunambitheka kwayo okumnandi, ama-plums anikeza ukugcwala okuphezulu kwamavithamini, amaminerali kanye nezinhlanganisela zezitshalo ezikhuthaza impilo.
Icebile ikakhulukazi ngama-hydroxycinnamic acid, uhlobo lwe-polyphenol antioxidant. Ama-Antioxidants anganciphisa ingozi yezifo ezihlukahlukene ngokunciphisa ukulimala kwamangqamuzana okubangelwa ama-molecule angazinzile abizwa ngokuthi ama-radicals mahhala.
Ama-plums acebile futhi ngovithamini C kanye ne-provitamin A carotenoids, womabili anezindawo zokulwa nokuvuvukala kanye ne-anti-inflammatory.
strawberry
strawberry Iphezulu kakhulu kuma-antioxidants afana ne-vitamin C, i-anthocyanins, i-phenolic acids nama-flavonoids. Ocwaningweni lwamasonto ama-3, abesifazane abangama-250 abadla amagremu angama-21 ama-strawberries afriziwe ngosuku bathola ukwanda okukhulu komsebenzi we-antioxidant egazini labo.
Lesi sithelo esinempilo singanciphisa ingozi yezifo. Ucwaningo lubonisa ukuthi ukudla ama-strawberry kungasiza ekunciphiseni izici eziyingozi zesifo senhliziyo, izimpawu eziphansi zokuvuvukala futhi kwandise ukudla kwe-fiber, konke okungase kuvikele ezimeni zempilo ezingapheli njengesifo senhliziyo kanye nomdlavuza.
amagilebhisi
Naphezu kobukhulu bayo obuncane, amagilebhisi Inomphumela wokondla. Kunezinhlobonhlobo eziningi, futhi ngenkathi zonke zenza ukukhetha okunempilo, ezinye ziphezulu kuma-antioxidants kunezinye.
Elma
ElmaIhlotshaniswa nezinzuzo zezempilo eziningana, okuhlanganisa ingozi ephansi yesifo senhliziyo kanye nomdlavuza amaningana, kuhlanganise nomdlavuza we-colorectal. Ikakhulukazi, ingumthombo ogxile we-flavonoid Antioxidants.
Ucwaningo lwabantu abangaphezu kuka-56.000 luxhumanise ukudla okuphezulu kwama-apula nokunye ukudla okucebile nge-flavonoid nengozi encishisiwe yokufa kuzo zonke izimbangela, kuhlanganise nomdlavuza nesifo senhliziyo.
amapentshisi
amapentshisiIhlinzeka ngomthombo omuhle we-fiber, i-vitamin C, i-provitamin A ne-potassium, ngaphezu kwe-phytonutrients efana ne-phenolic acid kanye ne-carotenoids.
ukwatapheya
ukwatapheya Iqukethe i-fiber, amafutha anempilo, i-potassium, i-magnesium, i-folate kanye namavithamini C no-K1. Ucwaningo lubonisa ukuthi lezi zithelo ezinamafutha zingasiza ekunciphiseni izici eziyingozi zesifo senhliziyo njengesisindo, amazinga kashukela egazini, kanye ne-LDL (embi) cholesterol.
AmaBlueberries
AmaBlueberriesle Izinzuzo ezihlaba umxhwele zibhaliwe. Lesi sithelo siqukethe ama-antioxidants amaningana anamandla futhi sicebile ikakhulukazi kuma-anthocyanins, okunemibala yezitshalo eyenza u-60% wengqikithi yenhlanganisela ye-polyphenol.
Ukudla inkomishi engu-1/3 (amagremu angu-113) yamajikijolo amasha ngamanani alinganiselwe usuku ngalunye kuye kwaxhunyaniswa nengozi encishisiwe yesifo senhliziyo nesifo sikashukela sohlobo 2, kanye namazinga ahamba kancane okwehla kwengqondo kubantu abadala asebekhulile.
cherry
Ngenxa yokugcwala kwayo okuphezulu kwevithamini C kanye ne-polyphenol Antioxidants okusamathundulukaInezici ezinamandla zokulwa nokuvuvukala. Kokubili ama-cherry amnandi namuncu, kanye nejusi kanye nempushana yawo, ahlotshaniswa nezinzuzo eziningi zezempilo.
ubhamubhamu
Ukubuyekezwa kwezifundo kubantu abangaphezu kuka-12.000, isithelo segilebhisi yabonisa ukuthi labo abadlayo babedla kakhulu i-magnesium, uvithamini C, i-potassium, ne-fiber uma kuqhathaniswa nalabo abangayidli.
Futhi, ukuhlaziya kwathola ukuthi abesifazane abadla i-grapefruit babenesisindo somzimba esiphansi, amazinga e-triglyceride aphansi kanye ne-inflammatory marker C-reactive protein (CRP), kanye namazinga aphezulu e-cholesterol ye-HDL (enhle).
ijikijolo
ijikijoloIgcwele i-anthocyanin pigments, futhi ubufakazi bubonisa ukuthi ukudla lesi sithelo njalo kunikeza izinzuzo zezempilo.
utamatisi
Nakuba kubhekwa njengemifino ekusetshenzisweni kwe-Culinary utamatisi yisithelo. Ingenye yemithombo ecebile kakhulu ye-lycopene, i-pigment ye-carotenoid ehambisana nezinzuzo ezinamandla zenhliziyo.
amakhiwane
amakhiwaneKuyisithelo esine-fiber ecebile esiqukethe nezinye izakhamzimba ezifana ne-magnesium, i-potassium, i-calcium, namavithamini B6 kanye ne-K1. Ilayishwe nge-polyphenol Antioxidants okukhonjiswe ukuthi kunezinzuzo eziningi.
raspberry
raspberryNgaphezu kokucebile kuma-antioxidants e-polyphenol, ingenye yemithombo ecebile kakhulu ye-fiber phakathi kwazo zonke izithelo nemifino.
Ucwaningo lwamashubhu okuhlola kanye nezilwane lubonisa ukuthi ukudla amajikijolo kungase kunciphise ingozi yesifo senhliziyo, uhlobo lwesifo sikashukela sohlobo 2, kanye ne-Alzheimer's.
Ubuwolintshi obusagazi
Iwolintshi legazi liwuwolintshi elimnandi elinoqweqwe olubomvu ngenxa yamazinga aphezulu e-anthocyanin. Iphinde ilayishwe nge-vitamin C, ivithamini encibilikayo emanzini esebenza njenge-antioxidant enamandla.
Umchamo
AmaNectarine anovithamini C, i-beta carotene, nezinye izinhlanganisela eziningi ze-antioxidant. Ukudla izithelo ezinothe nge-beta carotene, njengama-nectarine, kungasiza ukunciphisa ingozi yokugula nokufa ngaphambi kwesikhathi.
emhlophe
umsebenzi omningi isithelo sehalanandaikufaka ezinzuzweni ezihlukahlukene zezempilo. Ucwaningo lwabantu luveza ukuthi ijusi yepomegranate kanye nezingcaphuno zingasiza ekunciphiseni ukucindezeleka kwe-oxidative, umfutho wegazi, i-cholesterol ye-LDL (embi), i-triglycerides, ukuvuvukala nokulimala kwemisipha. Ucwaningo lwezilwane neshubhu lokuhlola luthole ukuthi linezindawo zokulwa nomdlavuza.
Kumquat
Kumquat Kuyisithelo esisawolintshi esincane esinombala osawolintshi. Iphezulu ezakhamzimba ezikhuthaza impilo kanye nezinhlanganisela zezitshalo ezifana novithamini C, ama-polyphenols nama-carotenoids. Isetshenziswe eShayina amakhulu eminyaka njengendlela yokwelapha yemvelo yokukhwehlela, imikhuhlane, nezimo ezivuthayo.
i-Mango
i-MangoKuyisithelo sasezindaweni ezishisayo esigcwele ama-antioxidants afana ne-gallic acid, i-quercetin ne-ellagic acid, futhi iqukethe i-carotenoids i-lutein, i-alpha carotene ne-beta carotene, okwenza isithelo sibe nombala ophuzi.
Umango unothile nge-fiber futhi usiza ukukhuthaza ukuphuma kwamathumbu okunempilo. Ocwaningweni lwamasonto ama-36 kubantu abangama-4 abanokuqunjelwa okungamahlalakhona, ukudla amagremu angama-300 kamango nsuku zonke kwandise kakhulu imvamisa yezihlalo nokungaguquguquki futhi kwanciphisa izimpawu zokuvuvukala kwamathumbu, uma kuqhathaniswa nomthamo olinganayo wezithako zefiber.
Ijikijolo leGoji
Ngenxa yamazinga aphezulu e-antioxidant, i-goji berry Ifakwe ezithanjeni, amatiye, nakwamanye amakhambi okwelapha izifo ezithinta amehlo, isibindi, izinso, nesimiso sokugaya ukudla.
I-Goji berry ine-fiber eningi, i-polysaccharides, i-phenolic compounds kanye ne-carotenoid pigments enikeza lesi sithelo umbala waso obomvu-owolintshi ogqamile.
I-Cranberry
Ama-Cranberries agcwele izinhlanganisela zezitshalo ezizuzisayo. Ucwaningo lwabantu nezilwane lubonisa ukuthi ukudla ama-cranberry kanye nemikhiqizo ye-cranberry kungase kwehlise amazinga athile amafutha egazi futhi kube nemiphumela eqeda ukuvuvukala, i-antioxidant, antibacterial, kanye ne-anti-diabetes.
Limon
Limon Icebile ku-vitamin C, amafutha abalulekile kanye ne-polyphenol Antioxidants.
Izifundo zabantu, ukudla ulamula nsuku zonke, ukuhambangishayele ucingo ibonisa ukuthi uma ihlangene, ingasiza ukwehlisa umfutho wegazi.
Ucwaningo lwamashubhu okuhlola kanye nezilwane lubonisa ukuthi lesi sithelo sinamandla okulwa nokuvuvukala, i-antioxidant, i-antimicrobial kanye ne-anti-diabetic properties.
I-papaya
I-papayaIcebile ku-vitamin C, i-provitamin A, i-folate ne-potassium. Futhi iqukethe ama-antioxidants amaningi kodwa icebile kakhulu ku-lycopene. Ukudla izithelo ezinothe nge-lycopene njengopopo kungase kuvikele isifo senhliziyo neminye imidlavuza.
ikhabe
ikhabeKuyisithelo esicebile ngamanzi esiqukethe i-fiber, i-vitamin C, i-provitamin A kanye nama-antioxidants amaningi. Ucwaningo lwezilwane lubonisa ukuthi inamandla okulwa nokuvuvukala, ukuvikela ubuchopho kanye nezakhiwo ezisekela isibindi.
I-Watermelon ingumthombo wokudla ocebile kakhulu we-amino acid l-citrulline. I-L-citrulline iyadingeka ukuze kuhlanganiswe i-nitric oxide, ebalulekile ekwandiseni imithambo yegazi neminye imisebenzi yomzimba.
I-Acai berry
I-Acai berryInikeza izinzuzo eziningi ngenxa yokuqukethwe kwayo kwe-polyphenol antioxidant. Isibonelo, ucwaningo lwabantu luhlobanisa i-acai berry nejusi namazinga aphezulu e-antioxidant egazini, ukuvikela ekulimaleni kwamaselula, namafutha egazi aphansi, ushukela wegazi, namazinga e-insulin.
Imibhalo Okufanele Uyifunde
