Yiziphi Izinzuzo Zezithelo Nemifino Enemibala Ephephuli?

Ngenxa yokugxila kwayo okuphezulu kwezinhlanganisela zezitshalo ezinamandla, zemvelo ukudla okunsomi inikeza inhlobonhlobo yezinzuzo zezempilo.

Nakuba umbala onsomi uvame ukuhlotshaniswa nezithelo, utholakala kweziningi, kuhlanganise nemifino nezinhlamvu. ukudla okunsomi Kukhona uhlobo.

lapha Izinzuzo zezithelo ezinsomi nemifino ensomi...

Ziyini Izithelo Ezinsomi Nemifino? 

ijikijolo

I-Blackberry eyaziwa kakhulu izithelo ezinsomiivela. Lesi sithelo esinojusi sigcwele ama-anthocyanin pigments anamandla.

Ama-anthocyanins awuhlobo olunikeza ukudla umbala onsomi, oluhlaza okwesibhakabhaka, noma obomvu. polyphenol iyinhlanganisela. Zitholakala ekugxilweni okuphezulu kwezinye izithelo, imifino, nokusanhlamvu kulolu hlu.

Basebenza njengama-antioxidants anamandla emzimbeni, avikela amangqamuzana emonakalweni futhi anciphise ukuvuvukala, okungase kube nemiphumela emibi yezempilo.

Amajikijolo aqukethe amanye ama-antioxidants anamandla e-polyphenol, I-vitamin CIqukethe i-fiber nama-micronutrients afana ne-folate, i-magnesium, i-potassium ne-manganese. 

ukholifulawa onsomi

Ukholifulawa onsomi iyimifino ebukeka kahle kakhulu. Ngokungafani nezinhlobo ezinemibala emhlophe, ukholifulawa onsomi une-anthocyanins, ngenxa yokuguqulwa kofuzo okuwenza abe nombala onsomi ojulile.

I-cauliflower e-Purple ayigcini nje ngokungeza umbala kunoma yisiphi isidlo, kodwa futhi inikeza izinzuzo zokulwa nokuvuvukala futhi ivikela kuma-cancer athile, kuhlanganise nomdlavuza we-colorectal.

irayisi elimnyama

irayisi elimnyama ( Oryza sativa L. indica ) uhlobo lwerayisi oluhlukile oluba nsomi ngokumnyama uma liphekiwe. Ngokungafani nezinye izinhlobo zelayisi, iwumthombo omuhle kakhulu wama-anthocyanins alwa nomdlavuza.

Irayisi elimnyama i-anthocyanins ikhonjiswe ukuthi ivimbela ukukhula kwamangqamuzana omdlavuza futhi ibangele ukufa kwamangqamuzana omdlavuza ku-in vitro nezifundo zezilwane.

ubhatata onsomi

UbhatataKuwukudla okunomsoco kakhulu okunikeza amavithamini namaminerali amaningi, okuhlanganisa uvithamini C, provitamin A, potassium kanye namavithamini B. 

Ngaphezu kwalezi zakhi, ubhatata onsomi unikeza i-anthocyanin Antioxidants. Ucwaningo lwamashubhu nezilwane lubonisa ukuthi ubhatata onsomi ungase ube nezakhi zokulwa nokuvuvukala futhi uvikele ezinhlotsheni ezithile zomdlavuza, okuhlanganisa nomdlavuza wamathumbu.

isitshalo seqanda

isitshalo seqanda Ivela ngemibala ehlukahlukene, kodwa eyaziwa kakhulu yileyo ensomi. Nakuba kungenamsoco njengokunye ukudla kulolu hlu, isitshalo seqanda siphezulu kuma-antioxidants kanye ne-manganese, amaminerali abalulekile empilweni yamathambo kanye ne-metabolism.

Icwecwe lesitshalo seqanda esinsomi liminyene ikakhulukazi ngokuya nge-anthocyanin nasunin, okutholakale ukuthi inezindawo zokulwa nokuvuvukala kanye nokuvikela inhliziyo ezifundweni zezilwane neshubhu lokuhlola.

isanqante onsomi

isanqante onsomiImifino enoshukela equkethe izinhlobonhlobo eziningi ze-polyphenol Antioxidants, okuhlanganisa i-anthocyanins, i-cinnamic acid, ne-chlorogenic acid. Izaqathe ezinsomi ziqukethe i-polyphenol Antioxidants ukwedlula zonke ezinye izinhlobo zezaqathi.

isithelo sothando

I-Pasiflora edulis, isithelo sothando ikhula emvinini oshisayo. I-Ripe passion fruit inoqweqwe oluphuzi noma olunsomi oluvala inyama yaso ethambile. 

Isithelo se-Passion siqukethe i-polyphenol antioxidant ekhethekile ebizwa ngokuthi i-piceatannol, ekhonjiswe ukuthi inenzuzo engavamile empilweni yesikhumba.

umangosteen onsomi

umangosteen izitheloInegobolondo langaphandle eliqinile, elimnyama elinsomi. Lesi sithelo siqukethe i-folate ne-fiber, i-vitamin B ebalulekile yezinqubo eziningi ezibalulekile emzimbeni wethu, kuhlanganise nokukhiqizwa kwe-DNA namaseli abomvu egazi. 

Lesi sithelo esiyingqayizivele siqukethe i-antioxidant ebizwa ngokuthi i-xanphone, ekhonjiswe kwezinye izifundo ukuze inikeze izakhiwo zokulwa nokuvuvukala, i-neuroprotective kanye ne-anticancer.

i-asparagus ensomi

Noma i-asparagusNakuba umbala oluhlaza wale mifino waziwa kakhulu, kukhona nombala omhlophe nonsomi wale mifino.

I-asparagus e-Purple ingeza ukukhanga okubonakalayo kanye nezinzuzo zokudla okunomsoco emaresiphi, inikeza amavithamini acebile, amaminerali kanye nezinhlanganisela zezitshalo ezinamandla. Iwumthombo omuhle kakhulu we-anthocyanins.

I-asparagus e-Purple iyinhlobonhlobo ye-asparagus ene-rutin ephezulu kakhulu, i-polyphenol plant pigment enezici ezinamandla ze-cardioprotective kanye ne-anticancer. 

iklabishi onsomi

Zonke izinhlobo zeklabishi zinomsoco ngendlela exakile. Ngalokhu, iklabishi onsomi iqukethe ama-anthocyanins, athuthukisa ngokwengeziwe izinzuzo zale mifino.

Iklabishi elinsomi liqukethe i-fiber, i-provitamin A kanye ne-vitamin C. Ngenxa yezinga eliphezulu lezinhlanganisela zezitshalo ezinamandla ezitholakala emaqabunga awo, linikeza umphumela oqinile wokulwa nokuvuvukala.

I-Acai berry

I-Acai berryisithelo esimnyama esinsomi esiqukethe ama-anthocyanins. Lesi sithelo esiphundu esimnandi sizuzisa impilo ngezindlela eziningi. Ingakhuphula okuqukethwe kwe-antioxidant egazini futhi isize ukunciphisa i-cholesterol ephezulu, amazinga kashukela egazini kanye nokuvuvukala. 

isithelo sikadrako

Okubomvu isithelo sikadrako, inenyama ecwebezelayo, ebomvu-nsomi ehlotshiswe ngembewu encane, emnyama, edliwayo. Lesi sithelo sasezindaweni ezishisayo sinokwakheka kwe-kiwi futhi ngokuvamile sinambitha kancane.

I-Dragon fruit inamakhalori aphansi futhi igcwele i-fiber, uvithamini C kanye ne-magnesium. Isithelo sikadrako obomvu siqukethe nenqwaba yama-antioxidants avikelayo.

Ucwaningo lwe-Tube lubonisa ukuthi ukukhishwa esithelweni sikadrako obomvu kungamisa ukukhula kwamangqamuzana athile omdlavuza womuntu, okuhlanganisa nomdlavuza webele, futhi kubangele ukufa kwamangqamuzana omdlavuza.

Ibhali Eliphephuli

Ibhaliiwuhlamvu olunemibala ehlukahlukene, kuhlanganise nomnyama, oluhlaza okwesibhakabhaka, ophuzi, nonsomi.

Zonke izinhlobo zebhali ziphezulu ku-fiber namaminerali afana ne-manganese, insimbi, i-magnesium ne-selenium. Kanye nalezi zakhi, ibhali elinsomi lilayishwa ama-anthocyanins, okwenza kube ukukhetha okuhle kakhulu kwesithako esinomsoco.

Ibhali nayo iphezulu ku-beta-glucan, uhlobo lwefayibha exhunywe nenani lezinzuzo zezempilo. Ucwaningo lukhombisa ukuthi i-beta-glucan ingathuthukisa impilo yokugaya ukudla, inciphise izici ezisengozini yesifo senhliziyo, futhi ithuthukise ukuphendula kwamasosha omzimba.

Ukwengeza, labo abadla ukudla okunothe ngokusanhlamvu okuphelele, njengebhali elinsomi, banamazinga aphansi ezifo ezifana nesifo sikashukela sohlobo 2, isifo senhliziyo neminye imidlavuza.

Yiziphi Izinzuzo Zokudla Okunsomi?

Kuyiqiniso elifakazelwe ngokwesayensi, lapho ukudla kuba mnyama, kuyanda izinga le-antioxidant. Ama-Antioxidants anamandla okukhipha ama-radicals mahhala futhi akwenze ubukeke umncane.

Ngakho-ke, ukudla okumnyama okunemibala ensomi, njengo-anyanisi onsomi, iklabishi onsomi, amakhiwane amnyama, ama-prunes, namajikijolo amnyama, kunamandla amakhulu okuphulukisa.

I-pigment onsomi kuzo zonke lezi zithelo nemifino iqukethe ama-flavonoid, kuhlanganise ne-resveratrol, engasiza ukwehlisa umfutho wegazi. ResveratrolKuyasiza ukukhulula izindonga ze-arterial, kunciphisa ukucindezela emithanjeni futhi inikeza ukujikeleza okungcono. ukudla okunombala onsomiiqukethe ama-polyphenols ahlukahlukene anganciphisa impendulo yokuvuvukala emzimbeni.

Ukudla okunombala onsomi kuvimbela umdlavuza

I-Resveratrol, etholakala kumagilebhisi ansomi, ama-blueberries, ama-cranberries, nejusi yamagilebhisi, ikwazile ukuvimbela ukusabalala komdlavuza we-colorectal ezifundweni zezilwane.

Olunye ucwaningo oluthembisayo luphinde lubonise ukuthi i-resveratrol ingabangela ukufa kwamangqamuzana omdlavuza ezimweni zomdlavuza wendlala yesinye, webele, wesikhumba, wesibindi, wamaphaphu nowegazi.

Ukudla okunombala onsomi kulwa nezilonda

Ocwaningweni lwango-2011, ama-anthocyanins atholakala kumajikijolo anciphisa ukwakheka kwezilonda zesisu kumagundane.

Abacwaningi bathole ukuthi ama-antioxidants kumajikijolo amnyama avimbela i-oxidation futhi akhona ngokwemvelo emzimbeni. i-glutathione Ucabanga ukuthi kwandisa umsebenzi wamanye ama-antioxidants abalulekile njenge

Ukudla okunsomi kuhle esibindini

equkethe ama-anthocyanins, njengama-blueberries ukudla okunsomikunciphisa umonakalo owenziwe esibindini ngokuphuza utshwala ngokweqile.

Ukudla okunsomi kuyilungele inhliziyo

Ama-currants amnyama angehlisa i-cholesterol "embi" ye-LDL ngamaphesenti angama-13 ngenkathi ekhulisa i-cholesterol "enhle" ye-HDL. Ukwehlisa i-cholesterol kwehlisa ingozi yesifo senhliziyo. Ama-currants amnyama nama-blueberries aqukethe inani elikhulu lama-anthocyanins. 

Ukudla okunsomi kuvimbela izifo zomgudu womchamo

Imifino efana nokholifulawa onsomi, izaqathe ezinsomi, neklabishi elinsomi iqukethe i-anthocyanin, yona kanye umbala wesitshalo osebenza ngamandla okulwa nokutheleleka emgudwini womchamo we-cranberry.

Ucwaningo lwaselabhorethri lubonisa ukuthi izinhlanganisela ze-anthocyanin zilwa ne-H. pylori, igciwane elikhuthaza izilonda zesisu kanye nezifo zomgudu womchamo.

Ngenxa yalokho;

Izithelo ezinsomi nemifino ensomi Inikeza izinzuzo eziningi zezempilo futhi ingeza umbala ekudleni. Lezi zinikeza i-anthocyanin antioxidant. Le antioxidant inezinzuzo eziningi.