Ukutya okukrakra okulungele wena

Umxholo

• 1. I-Melon Emuncu
• 2. Imifuno yeCruciferous
• 3. Imifuno yedandelion
• 4. I-Citrus Peel
• 5. Iicranberries
• 6. Ikhokho
• 7. Ikofu
• 8. Iti eluhlaza
• 9. Iwayini ebomvu
• Umgca osezantsi

Ukutya okukrakra ngamanye amaxesha kufumana i-rap embi kwilizwe lokupheka kuba iincasa zabo ezinamandla zinokubekwa kwindawo yokutya.

Nangona kunjalo, ukutya okukrakra kunesondlo ngendlela emangalisayo kwaye kuneendidi ezahlukeneyo zeekhemikhali ezisekwe kwizityalo ezinezibonelelo ezibonakalayo kwezempilo.

Ezinye zezi zibonelelo zibandakanya umngcipheko osezantsi wezifo ezininzi-kubandakanya umhlaza, isifo sentliziyo kunye neswekile- kunye nokuqaqamba kwesisu, impilo yamehlo kunye nesibindi.

Nazi izinto ezi-9 zokutya ezikrakra ezilungele impilo yakho.

1. I-Melon Emuncu

I-melon melitter yimilon eluhlaza eluhlaza, enamaqhuma, enemilo yekhukhamba enambitheka kakhulu.

Iyatyiwa kumazwe aseAsia, eAfrika naseCaribbean kodwa ayithandwa kwezinye iindawo.

I-melon ekrakra igcwele iipytochemicals ezinje nge-triterpenoids, i-polyphenols kunye ne-flavonoids eziye zaboniswa ukuba ziyacotha ukukhula kweentlobo ezahlukeneyo zomhlaza kuzo zombini ityhubhu yovavanyo kunye nezifundo zezilwanyana (,).

Kukwasetyenziswa kunyango lwendalo ukunceda ukuthoba amanqanaba eswekile yegazi kubantu abanesifo seswekile.

Olunye uphando lweeveki ezi-4 lufumanise ukuba ukutya i-2,000 mg yomile, eyomileyo eyimpuphu yonke imihla kunciphisa amanqanaba eswekile yegazi kubantu abanesifo seswekile- kodwa hayi njengesiyobisi seswekile ().

Uphengululo olukhulu lufumene iziphumo ezixubeneyo ebantwini kwaye luchonge ukuba ubungqina abonelanga ukucebisa ngezongezo ezikrakra zemelon kubantu abanesifo seswekile ().

Njengokutya okukrakra, imelon ekrakra ityebile kwii-antioxidants, ezinceda ukuthintela ukonakala kweseli okubangelwa zii-radicals zasimahla kwaye kunokunciphisa umngcipheko wesifo sentliziyo kunye neswekile (,,).

Isishwankathelo I-Bitter melon igcwele ngemichiza yendalo esekwe kwizityalo ezinokuthi zincede ekuthinteleni umhlaza, ukunciphisa uxinzelelo lwe-oxidative kunye namanqanaba eswekile esezantsi egazini.

2. Imifuno yeCruciferous

Intsapho ebethelelayo inemifuno enencasa ekrakra kubandakanya i-broccoli, ihlumelo laseBrussels, ikhaphetshu, i-kale, iradishes kunye ne-arugula.

Oku kutya kuqulethe iikhompawundi ezibizwa ngokuba zii-glucosinolates, ezibanika incasa ekrakra kwaye banoxanduva lwezibonelelo zabo ezininzi zezempilo ().

Ityhubhu yovavanyo kunye nezifundo zezilwanyana zibonise ukuba i-glucosinolates inokucothisa ukukhula kunye nokusasazeka kweeseli zomhlaza, kodwa ezi ziphumo aziphindaphindwanga kwizifundo zabantu (,,).

Ngelixa ezinye iinkcukacha zibonisa ukuba abantu abatya imifuno enqamlezileyo banomngcipheko ophantsi womhlaza, ayizizo zonke izifundo ezivumayo (,).

Abanye abaphandi bakholelwa ekubeni oku kungangqinelani kunokuba ngenxa yokwahluka kofuzo phakathi kwabantu, kunye nokwahluka kwendalo kwinqanaba le-glucosinolate ngenxa yeemeko ezikhulayo zemifuno kunye neendlela zokupheka. Olunye uphando luyafuneka (,).

Ukongeza kwimiphumela yokulwa nomhlaza, i-glucosinolates kwimifuno ebethelelweyo inceda inkqubo yakho ye-enzyme yesibindi ngokunyanga ngakumbi, ukunciphisa ifuthe elibi emzimbeni wakho ().

Ngelixa kungekho zindululo zaseburhulumenteni zibekiweyo, olunye uphando lubonisa ukuba ukutya ubuncinci be-5 yemifuno ebethelelweyo ngeveki kunika ezona zibonelelo zezempilo ().

Isishwankathelo Imifuno yeCruciferous efana ne-broccoli kunye nekhaphetshu inezinto ezinamandla zokulwa umhlaza kwaye inokuphucula ukubanakho kwesibindi sokuqhubekisa ityhefu.

3. Imifuno yedandelion

Unokucinga ukuba iidandelions luluhlaza nje lwasegadini, kodwa amagqabi awo ayatyiwa kwaye anesondlo kakhulu.

Imifuno yeDandelion iphakathi ngokomgangatho, amagqabi aluhlaza angcangcazelayo enemiphetho engaqhelekanga. Zingatyiwa ziluhlaza kwiisaladi, zityiwe njengesitya esecaleni okanye zibandakanywe kwiisuphu kunye neepasta.

Njengoko zikrakra kakhulu, imifuno ye-dandelion ihlala ilungelelene nezinye iigalikhi ezifana negalikhi okanye ilamuni.

Nangona uphando oluncinci lukhona kwizibonelelo ezithile zezempilo zemifuno yedandelion, zizityebi kwiivithamini ezininzi kunye neeminerals, kubandakanya ikhalsiyam, imanganizi, isinyithi kunye neevithamini A, C kunye noK (15).

Zinee-carotenoids lutein kunye ne-zeaxanthin, ekhusela amehlo akho kwikati kunye nokuwohloka kwe-macular ().

Ngaphezulu, imifuno yedandelion ingumthombo omkhulu we-prebiotic inulin kunye ne-oligofructose, ekhuthaza ukukhula kwe-gut gut bacteria ().

Isishwankathelo Imifuno yeDandelion ityebile kwiivithamini kunye neeminerals, iqulethe iicarotenoids eziluncedo kwimpilo yamehlo kwaye zingumthombo wee-prebiotic ezikhuthaza ukukhula kweentsholongwane ezisempilweni.

4. I-Citrus Peel

Ngelixa inyama kunye nejusi yeziqhamo ze-citrus ezinje ngelamuni, iiorenji kunye neziqhamo zeediliya zinevumba elimnandi okanye elinencasa, ipeel engaphandle kunye nembala emhlophe iyakrakra.

Oku kungenxa yobukho be-flavonoids, ezikhusela iziqhamo ekutyeni izitshabalalisi kodwa zinezibonelelo ezininzi zempilo ebantwini.

Ngapha koko, iitrus peels ziqulathe uxinzelelo oluphezulu lwe flavonoids kunalo naliphi na elinye isiqhamo ().

Ezimbini zezona zininzi kakhulu ze-citrus flavonoids yi-hesperidin kunye ne-naringin - zombini ezi zine-antioxidants ezinamandla (19).

Ityhubhu yovavanyo kunye nophando lwezilwanyana lubonisa ukuba i-citrus flavonoids inokunceda ekulweni umhlaza ngokunciphisa ukudumba, ukuphucula i-detoxification kunye nokunciphisa ukukhula kunye nokusasazeka kweeseli zomhlaza, kodwa uphando lomntu luyafuneka ().

Ukuba ungathanda ukufaka i-citrus peel ekudleni kwakho, inokugaywa kwaye iyonwabele njenge-zest, eyomileyo kwaye isetyenziswe kwimixube yokunonga okanye nokuba iswiti kwaye yongezwa kwiidizethi.

Isishwankathelo I-Citrus peel ine-flavour ekrakra ngenxa yoxinzelelo lwayo oluphezulu lwe-flavonoids. Ezi antioxidants ezinamandla zinokunciphisa ukudumba kwaye zikuncede ukukhusela umhlaza.

5. Iicranberries

I-Cranberries yitart, amaqunube abomvu abukrakra anokuzonwabela ekrwada, aphekiweyo, omisiweyo okanye ijusi.

Ziqulathe uhlobo lwepolyphenol eyaziwa ngokuba luhlobo-A proanthocyanidins, enokuthintela ibacteria ekuncamatheni kumphezulu, ezinje ngezicubu zomzimba wakho.

Oku kunokuba luncedo ekunciphiseni ukubola kwezinyo zebhakteria, ukunciphisa umngcipheko wakho H. pylori usulelo esiswini kunye nokuthintela E. coli usulelo emathunjini akho nakwindlela yokuchama (,,,).

Ngelixa uninzi lwezi zifundo ziqhutywa kwiityhubhu zovavanyo okanye izilwanyana, iziphumo ezivela kuphando olusekwe ebantwini ziyathembisa.

Olunye uphononongo lweentsuku ezingama-90 lwafumanisa ukuba ukusela malunga neekomityi ezimbini (i-500 ml) yejusi yecranberry yonke imihla kunceda ekupheliseni H. pylori usulelo lwesisu ngokuphindwe kathathu ngempumelelo ngakumbi kune-placebo ().

Olunye uphononongo lubonakalisile ukuba idosi yemihla ngemihla yeepilisi ze-cranberry eziqukethe ubuncinci i-36 mg yeeproanthocyanidins inokunciphisa kakhulu ukuphindaphinda kosulelo lwe-urinary tract (UTIs), ngakumbi kubafazi (,,,).

Ukongeza kwiipropathi zabo zokulwa ne-antibacterial, i-cranberries zityebile ngokumangalisayo kwii-antioxidants. Ngapha koko, ziqulathe eyona ndawo iphakamileyo kwezingama-24 kwezona ziqhamo zidla ngokutyiwa ().

Oku kungachaza ukuba kutheni ukusetyenziswa rhoqo kwejusi ye-cranberry kunxulunyaniswa nempilo ebhetele, kubandakanya ukunciphisa ukudumba, iswekile yegazi, uxinzelelo lwegazi kunye namanqanaba e-triglyceride ().

Isishwankathelo I-Cranberries zizityebi kwi-polyphenols kunye ne-antioxidants ezinceda ukukhusela iintlobo ezahlukeneyo zosulelo lwebacteria kwaye zinokuphucula impilo yentliziyo.

6. Ikhokho

I-cocoa powder yenziwe ngeembotyi zesityalo sekhokho kwaye iyakuthandeka kakhulu xa ingenaswekile.

Isoloko isetyenziswa kwiidyuli ezahlukeneyo, ikwaxutywe nebhotolo yekoko, i-cocoa liqueur, i-vanilla kunye neswekile yokwenza itshokholethi.

Uphando lufumanise ukuba abantu abatya iitshokholethi ubuncinci kahlanu ngeveki banomngcipheko ophantsi wama-56% wesifo sentliziyo, xa kuthelekiswa nabo bangayityi iitshokholethi kwaphela ().

Oku kunokwenzeka ngenxa yeepolphenol kunye nee-antioxidants ezifumaneka kwicocoa, ezinokukhulisa imithambo yegazi kunye nokunciphisa ukudumba, ukukhusela intliziyo yakho ().

I-cocoa ikwangumthombo olungileyo wokulandela umkhondo weeminerali, kubandakanya ubhedu, i-manganese, ne-magnesium kunye nentsimbi (33).

I-cocoa powder engenaswekile, i-cocoa nibs kunye ne-chocolate emnyama eyongezelelweyo inelona nani liphezulu lee-antioxidants kunye nexabiso elincinci leswekile. Ke ngoko, benza ulongezo olusempilweni kwindlela otya ngayo ().

Isishwankathelo I-cocoa ityebile kwi-polyphenols, ii-antioxidants kunye nokulandela umkhondo weetyiwa, kunye nokusetyenziswa rhoqo kunokukhusela kwisifo sentliziyo.

7. Ikofu

Ikofu yenye yezona zinto ziselwayo ehlabathini jikelele kunye nomthombo ophezulu we-antioxidants kwi-American diet ().

Njengokutya okukrakra kakhulu, ikofu ipakishwe ngee-polyphenols ezinika utywala incasa yayo eyahlukileyo.

Enye yezona polyphenols zininzi kwikofu yi-chlorogenic acid, i-antioxidant eyomeleleyo enoxanduva lokufumana izibonelelo ezininzi zempilo yekofu, kubandakanya ukunciphisa umonakalo we-oxidative kunye nomngcipheko ophantsi wesifo sentliziyo kunye neswekile (,,).

Izifundo zibonisa ukuba ukusela iikomityi ezintathu zekofu ngemini kunokunciphisa umngcipheko wokufa, umhlaza kunye nesifo sentliziyo nge-17%, i-15% kunye ne-18% ngokwahlukeneyo, xa kuthelekiswa nokusela ikofu kwaphela ().

Uhlalutyo olwahlukileyo lufumanise ukuba ikomityi nganye yekofu etyiweyo ngosuku iyanciphisa umngcipheko wohlobo lweswekile yesi-2 nge-7% ().

Olunye uphando lukwacebisa ukuba ikofu ene-caffeine inokunceda ekuthinteleni ukuphazamiseka kwemithambo-luvo, kubandakanya isifo i-Alzheimer's kunye nesifo sika-Parkinson, kodwa uphando olongezelelekileyo luyafuneka ukuqonda ukuba kutheni (,).

Isishwankathelo Ikofu ngumthombo otyebileyo wee-antioxidants kunye neepolyphenols. Ukusela iikomityi ezi-3-4 ngosuku kunokunciphisa umngcipheko wokufa, isifo sentliziyo, isifo seswekile kunye nokuphazamiseka kwemithambo-luvo.

8. Iti eluhlaza

Iti eluhlaza sesinye isiselo esidumileyo esisetyenziswa kwihlabathi liphela.

Inencasa yendalo ekrakra ngenxa yekatekin yayo kunye nemixholo yepolyphenol.

Eyona idumileyo kwezi katekin ibizwa ngokuba yi-epigallocatechin gallate, okanye i-EGCG.

Ityhubhu yovavanyo kunye nezifundo zezilwanyana zibonisa ukuba i-EGCG inokukucothisa ukukhula kweeseli zomhlaza, kodwa akucaci nokuba ineziphumo ezifanayo ebantwini (,).

Ngelixa olunye uphando lubonisa ukuba abantu abasela iti eluhlaza bahlala benomngcipheko osezantsi wokuhlaselwa ngumhlaza othile, ayizizo zonke izifundo eziye zabonisa isibonelelo ().

Iti eluhlaza ikwaqulathe iintlobo zeepolyphenols ezisebenza njenge-antioxidants kunye ne-anti-inflammatories. Ngokudibeneyo, ezi khompawundi zinciphisa umonakalo ovela kwii-radicals zasimahla kunye nokunciphisa ukudumba, okunokunciphisa umngcipheko wesifo sentliziyo (,,).

Ngapha koko, ukusela ikomityi enye yeti eluhlaza yonke imihla kunxulunyaniswa nomngcipheko ophantsi wama-20% wokuhlaselwa sisifo sentliziyo ().

Khetha iti eluhlaza phezu kweentlobo ezimnyama okanye ezimhlophe zedosi ephezulu ye-antioxidants (, 50).

Isishwankathelo Iti eluhlaza ineekatekini kunye neepolyphenol ezibonelela ngezibonelelo ezininzi zezempilo, kubandakanya ukukhuselwa komhlaza kunye nomngcipheko ophantsi wesifo sentliziyo.

9. Iwayini ebomvu

Iwayini ebomvu ineentlobo ezimbini eziphambili zepolphenol - iproanthocyanidins kunye neetanini - ezinika iwayini umbala wayo onzulu kunye nencasa ekrakra.

Ukudityaniswa kotywala kunye nezi polyphenols kunokunciphisa umngcipheko wesifo sentliziyo ngokunciphisa i-cholesterol oxidation, ukunciphisa ukujiya kwegazi nokwandisa imithambo yegazi ().

Olunye uphando olutsha lubonakalisile ukuba iwayini ebomvu inokuba yinto elungileyo emathunjini akho.

Olunye uphononongo oluncinci lufumanise ukuba ukusela iiglasi ezimbini zewayini ebomvu yonke imihla kwinyanga enye kwandise inani leentsholongwane ezisempilweni ().

Ngaphezulu, olu tshintsho kumathumbu ebacteria lwalunxulunyaniswa ngokuthe ngqo namanqanaba asezantsi e-cholesterol kunye nokunciphisa ukudumba.

Ezinye izibonelelo zokusela iwayini ebomvu kubandakanya ukuhlala ixesha elide kunye nomngcipheko ophantsi wesifo seswekile kunye ne-osteoporosis ().

Gcina ukhumbula ukuba ukusela utywala kakhulu kunokubangela ukonakala kwesibindi kunye nezinye iingxaki zempilo, ke ukumodareyitha kubalulekile.

Isishwankathelo Iwayini ebomvu iqulethe iipolyphenols ezinxulunyaniswe nentliziyo kunye namathumbu angcono. Ukusela iwayini ebomvu kunokunyusa ixesha elide kunye nokunciphisa umngcipheko wesifo seswekile kunye ne-osteoporosis.

Umgca osezantsi

Ukutya okukrakra okukrakra nganye kunezibonelelo zazo ezizodwa zempilo, kubandakanya ukukhuselwa kumhlaza, isifo sentliziyo kunye neswekile, kunye nokunciphisa ukudumba kunye noxinzelelo lwe-oxidative.

Uninzi lwezi zibonelelo luvela kuluhlu olubanzi lwee-polyphenols, ezisebenza njenge-antioxidants, anti-inflammatories kunye ne-prebiotic.

Kuba zininzi iintlobo zokutya okukrakra onokukhetha kuzo, kulula ukuba ubandakanye ubuncinci kuzo ekutyeni kwakho ukuze ufumane inzuzo ezininzi zempilo.