Uhlu Oluphelele Lwe-Superfoods

Yini efika engqondweni uma sithi ama-superfoods? I-apula elindizayo noma ithanga elikhwela udonga? Kungenjalo, wayezokhipha inkemba yakhe futhi athi, “Egameni lokudla okunempilo. Ubhanana othi “Ngiwukudla okuphambili”?

Akukho ukudla okukodwa okunamandla amakhulu. Okubalulekile wukudla konke ukudla okunempilo ngokulinganisela. Wavelaphi-ke umqondo wama-superfoods? 

Empeleni, isu lokumaketha. Njengesipinashi sikaPopeye. Ngokusho kwezinye izazi zokudla, ayikho into ebizwa ngokuthi i-superfood. Ukudla ngakunye kunezinzuzo ezihlukene futhi ukudla okunempilo kungafinyelelwa ngokukuqeda ndawonye. Wavelaphi-ke lo mqondo we-superfoods?

Umlando wokuthambekela kwe-superfood ubuyela emuva cishe eminyakeni eyikhulu. Ukudla okuyi-superfood kokuqala okuzobonakala ubhanana. Ngawo-1920, i-United Fruit Company yenza uchungechunge lwezikhangiso ezimibalabala ngezinzuzo zikabhanana. Ucwaningo olunemininingwane yezinzuzo zikabhanana selushicilelwe, futhi isithelo sasezindaweni ezishisayo maduzane saba ukudla kokuqala okubhalwe njengokuwukudla okuphezulu, ngokusho kwe-Harvard T.H. Chan School. Ngenxa yalokho, eminyakeni engaphezu kwengu-90 kamuva, ubhanana usalokhu uphakathi kwezithelo ezintathu eziphezulu ezithengwa kwamanye amazwe e-United States.

Umhlaba wokudla okunomsoco uhlukene phakathi ngalolu daba. Iqembu elilodwa likholelwa ezinzuzweni zokudla okunoshukela, kanti elinye iqembu lithi akukho okufana nokudla okuyi-superfood. Asiqhubeke silandele izingxoxo ezithinta umsoco sisuka kude sibuyele esihlokweni sethu.

Iyini i-superfood?

I-Superfoods iwukudla okunikeza izinzuzo eziphezulu emzimbeni ngokuqukethwe kwawo kwamavithamini, amaminerali kanye ne-antioxidant. Lokhu kudla kunomsoco. Ukudla okusiza ekuvimbeleni izifo ezingapheli. Wazi kanjani ukuthi ukudla kuwukudla okuphezulu?

Ngokwesibonelo; Inani lama-antioxidants ekudleni linqunywa inani le-ORAC. Ukudla okunenani eliphezulu le-ORAC kuphakathi kwe-superfoods. Ngoba amandla e-antioxidant aphakeme futhi ama-antioxidants ayinhlanganisela yokulwa nomdlavuza.

Yini I-Superfoods?

1) Imifino eluhlaza enamahlamvu amnyama

Kumnyama imifino enamahlamvu aluhlaza Iwumthombo omuhle kakhulu wezakhi ezifana ne-folate, i-zinc, i-calcium, i-iron, i-magnesium, i-vitamin C ne-fiber. Okwenza imifino enamahlamvu aluhlaza ibe ukudla okuphezulu kakhulu ukuvikela kwayo ezifweni ezingapheli njengesifo senhliziyo kanye nesifo sikashukela sohlobo 2. Futhi iqukethe amazinga aphezulu e-carotenoid elwa nokuvuvukala evikela ezinhlotsheni ezithile zomdlavuza. Imifino enamaqabunga aluhlaza omnyama ihlanganisa:

• Ishadi
• iklabishi elimnyama
• Itheniphu
• Spinach
• ulethisi
• Irokhethi

2) Amajikijolo

Amajikijolo awumthombo wamavithamini, amaminerali, i-fiber kanye nama-antioxidants. Umthamo onamandla we-antioxidant walezi zithelo unciphisa ingozi yesifo senhliziyo, umdlavuza nezinye izifo ezivuthayo. Amajikijolo asetshenziswa kakhulu yilawa:

• raspberry
• strawberry
• AmaBlueberries
• ijikijolo
• I-Cranberry

3) itiye eluhlaza

Itiye elihlazaIcebile kuma-antioxidants nama-polyphenolic compounds anemiphumela enamandla yokulwa nokuvuvukala. Enye ye-antioxidant evame kakhulu i-catechin epigallocatechin gallate, noma i-EGCG. I-EGCG iveza amandla etiye eliluhlaza ukuvikela ezifweni ezingamahlalakhona njengesifo senhliziyo, isifo sikashukela, nomdlavuza.

4) Iqanda

iqandaInothe ngezakhi eziningi ezifana namavithamini B, i-choline, i-selenium, i-vitamin A, insimbi ne-phosphorus. Iqukethe amaprotheni ekhwalithi ephezulu. Amaqanda aqukethe i-zeaxanthin ne-lutein, ama-antioxidants amabili anamandla aziwa ukuvikela impilo yamehlo. Yehlisa i-cholesterol futhi ivikele ezifweni zenhliziyo.

5) Imifino

ugayeKuyikilasi lama-phytonutrients ahlanganisa ubhontshisi, udali, uphizi, amantongomane, ne-alfalfa. Babizwa ngokuthi ukudla okuphezulu. Ngoba zigcwele umsoco futhi zinendima ekuvimbeleni izifo ezihlukahlukene. I-legumes ingumthombo wamavithamini B, amaminerali ahlukahlukene, amaprotheni kanye ne-fiber. Kuyasiza ekulawuleni uhlobo 2 sikashukela, ukwehlisa umfutho wegazi kanye cholesterol.

6) Amantongomane kanye Nembewu

Amantongomane futhi imbewu inothile nge-fiber, amaprotheni namafutha anempilo enhliziyo. Futhi aqukethe izinhlanganisela zezitshalo eziningana ezinezakhiwo zokulwa nokuvuvukala kanye ne-antioxidant ezivikela ekucindezelekeni kwe-oxidative. Inemiphumela yokuzivikela ezifweni zenhliziyo. Amantongomane kanye nembewu kuhlanganisa:

• Ama-alimondi, ama-walnuts, ama-pistachios, ama-cashews, amantongomane aseBrazil, amantongomane e-macadamia.
• I-Peanut - ngokobuchwepheshe i-legume kodwa ngokuvamile ithathwa njengemantongomane.
• Imbewu kabhekilanga, imbewu yethanga, imbewu ye-chia, imbewu yefilakisi, imbewu ye-hemp.

7) I-Kefir

I-KefirKuyisiphuzo esivutshiwe esenziwe ngobisi oluqukethe amaprotheni, i-calcium, amavithamini B, i-potassium nama-probiotics. Ifana neyogathi, kodwa inokuqina okuqinile futhi ngokuvamile kunezinhlobo eziningi zama-probiotics kuneyogathi. Ukudla okuvutshelwe njenge-kefir kunezinzuzo ezithile zezempilo, njengokwehlisa i-cholesterol, ukwehlisa umfutho wegazi, ukuthuthukisa ukugaya kanye nemiphumela eqeda ukuvuvukala.

8) Igalikhi

garlicKuwukudla okuphezulu okuhlobene no-anyanisi, ama-leeks, nama-shallots. Iwumthombo omuhle we-manganese, uvithamini C, uvithamini B6, i-selenium ne-fiber.

Kuthiwa i-garlic ingase iphumelele ekwehliseni i-cholesterol nomfutho wegazi futhi isekele umsebenzi wokuzivikela komzimba. Izinhlanganisela ezinesulfure kugalikhi zivimbela izinhlobo ezithile zomdlavuza.

9) Amafutha omnqumo

amafutha omnqumoIngenye ye-superfoods ngoba iqukethe amazinga aphezulu e-monounsaturated fatty acids (MUFAs) kanye nama-polyphenolic compounds. Yehlisa ukuvuvukala futhi ivikela kwezinye izifo ezifana nesifo senhliziyo nesifo sikashukela. Futhi iqukethe ama-antioxidants afana namavithamini E no-K, avikela ekucindezelekeni kwe-oxidative nokulimala kwamaselula.

10) I-Ginger

UjinjaAmafutha atholakala empandeni aqukethe ama-antioxidants anesibopho sezinzuzo zesitshalo. Isebenza ngempumelelo ekwelapheni isicanucanu nobuhlungu, izifo ezivuvukalayo ezinzima nezingapheli. Kuphinde kwehlise amathuba okuba nezifo ezingelapheki njengesifo senhliziyo, ukuwohloka komqondo kanye neminye imidlavuza.

11) I-Turmeric (i-Curcumin)

IsiphephoIqukethe i-curcumin compound. Inemiphumela enamandla ye-antioxidant ne-anti-inflammatory. Isebenza ngempumelelo ekuvimbeleni izifo ezingapheli ezifana nomdlavuza, isifo senhliziyo nesifo sikashukela. Kuyasiza futhi ekwelapheni kwesilonda nasekunciphiseni izinhlungu.

12) I-Salmon

Uhlobo lwenhlanziKuyinhlanzi enomsoco equkethe amafutha anempilo, amaprotheni, amavithamini B, i-potassium ne-selenium. Ilungele izifo eziningi nge-omega 3 fatty acids yayo. Yehlisa ingozi yesifo senhliziyo nesifo sikashukela.

13) Ukwatapheya

ukwatapheya Kuyisithelo esinomsoco kakhulu. Inothe ngezakhi eziningi ezifana ne-fiber, amavithamini, amaminerali kanye namafutha anempilo.

Ngokufana namafutha omnqumo, ukwatapheya unamafutha amaningi e-monounsaturated (MUFA). I-Oleic acid i-MUFA ehamba phambili ku-avocado, esiza ukunciphisa ukuvuvukala emzimbeni. Ukudla ukwatapheya kunciphisa ingozi yesifo senhliziyo, isifo sikashukela, i-metabolic syndrome kanye nezinhlobo ezithile zomdlavuza.

14) Amakhowa

Nakuba umsoco wawo uhluka ngokwezinhlobo, amakhowe anamavithamini D no-A, i-potassium, i-fiber, nezinye izinto ezilwa namagciwane ezingatholakali kokunye ukudla okuningi. Idlala indima ekwehliseni ukuvuvukala nokuvimbela ezinye izinhlobo zomdlavuza ngenxa yokuqukethwe kwayo okuhlukile kwe-antioxidant.

15) Izimila zasolwandle

izimila zasolwandleIsetshenziswa kakhulu e-Asian cuisine kodwa ithola ukuduma kwezinye izingxenye zomhlaba ngenxa yenani layo lokudla okunempilo. Iqukethe izakhamzimba ezifana ne-vitamin K, i-folate, i-iodine ne-fiber. Le mifino yasolwandle iwumthombo wenhlanganisela eyingqayizivele ye-bioactive enemiphumela ye-antioxidant engekho emifino etshalwe emhlabathini. Ezinye zalezi zinhlanganisela zinciphisa amathuba okuba nomdlavuza, isifo senhliziyo, ukukhuluphala ngokweqile nesifo sikashukela.

16) Wheatgrass

I-WheatgrassIlungiswa kusuka emaqabunga asanda kuhluma wesitshalo sikakolweni futhi inikeza amavithamini namaminerali amaningi, kuhlanganise nensimbi, i-calcium ne-magnesium. 

17) Isinamoni

Lesi sinongo esimnandi sicebile kuma-antioxidants. Yehlisa ushukela wegazi kanye ne-cholesterol, ihlinzeka ngentuthuko ku-nausea kanye nezimpawu ze-PMS, futhi yehlisa ukuvuvukala.

18) I-Goji Amajikijolo

Ijikijolo leGojiInikeza amandla futhi iyisihluthulelo sempilo ende. Futhi iqukethe imisoco engasiza ekuvimbeleni izifo zamehlo, ivikele ekulimaleni kwesikhumba, futhi ivimbele ukukhula kwamangqamuzana omdlavuza.

19) Spirulina

Lolu lwelwe oluluhlaza okwesibhakabhaka lubhekwa njengenye ye-superfoods enomsoco kakhulu. Iqukethe inani eliphezulu lamaprotheni kunenyama ebomvu. Iwumthombo wawo wonke ama-fatty acids adingekayo umzimba, futhi iqukethe ama-antioxidants amaningi, amavithamini namaminerali. SpirulinaIzinzuzo zayo zezempilo zihlanganisa ukuvimbela ukwakheka kwama-plaque emithanjeni, ukwehlisa umfutho wegazi, nokulwa nomdlavuza.

20) I-Acai berry

Icebile kuma-antioxidants kanye nezakhiwo ezikhuthaza impilo i-acai berry, Iqukethe amafutha anempilo, i-fiber, amavithamini B, i-magnesium, i-potassium ne-phosphorus. Ucwaningo lubonisa ukuthi izinhlanganisela ezitholakala ku-acai berry zingasiza ukuthuthukisa ukusebenza kwengqondo, ukuthuthukisa amaphrofayili e-lipid, nokugcina amazinga ajwayelekile kashukela egazini.

21) Ukhukhunathi

ukhukhunathi namafutha kakhukhunathi aphezulu ku-medium-chain triglycerides, uhlobo lwe-fatty acid enenzuzo engasiza ukusekela impilo yamathumbu ngenxa yezakhiwo zayo zokulwa ne-antioxidant. Lawa ma-fatty acids agayeka kalula, asetshenziswa njengophethiloli kunokuba agcinwe njengamafutha, futhi anikeza amandla asheshayo.

22) I-Grapefruit

ubhamubhamuyisithelo esisawolintshi esigcwele izakhamzimba ezibalulekile. Ngaphandle kokuthi iqukethe inani elihle le-fiber, inamavithamini A no-C. Ukudla i-grapefruit kusiza ukwehlisa isisindo futhi kuthuthukisa ukuzwela kwe-insulin. Iphinde ithuthukise impilo yenhliziyo futhi izuzise ukusebenza kwesibindi.

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