Ukutya okumnandi kunye nokuNomsoco okuNomsoco

Umxholo

• 1. Amaqunube
• 2. Irayisi engavumelekanga
• 3. Iibhatata ezimfusa
• 4. Isityalo seqanda
• 5. Ikholifulawa emfusa
• 6. Iminqathe emfusa
• 7. Redbor kale
• 8. Isiqhamo sesifiso
• 9. Imangosteen emfusa
• 10. I-asparagus emfusa
• 11. Acai amaqunube
• 12. I-apile yenkwenkwezi ebomvu
• 13. Iklabishi emfusa
• 14. Abadala
• 15. Isiqhamo sedragoni ebomvu
• 16. Irhasi emfusa
• Umgca wezantsi

Ngombulelo kukuxinana okuphezulu kwezixhobo ezinamandla zezityalo, ukutya okunombala omfusa wendalo kunika uluhlu olubanzi lwezibonelelo zezempilo.

Nangona umbala omfusa uhlala unxulunyaniswa neziqhamo, zininzi iintlobo zokutya ezinombala omfusa onokukhetha kuzo, kubandakanya imifuno kunye neenkozo.

Nazi izinto ezili-16 ezimfusa ezinesondlo nezinencasa njengoko zinomtsalane ngokubonakalayo.

1. Amaqunube

Amaqunube amnyama aphakathi kweziqhamo ezimfusa ezaziwayo. La maqunube amnandi aqulathe ukutya okunesondlo kunye nee-pigment ze-anthocyanin ezinamandla.

I-Anthocyanins luhlobo lwepolyphenol compound enika ukutya imibala eluhlaza okwesibhakabhaka, eluhlaza okwesibhakabhaka, okanye ebomvu. Zifumaneka kwiindawo eziphezulu kwezinye iziqhamo, imifuno, kunye neenkozo ezikolu luhlu.

Zisebenza njengee-antioxidants ezomeleleyo emzimbeni wakho, zikhusela iiseli zakho ekonakaleni nasekunciphiseni ukudumba okunokuthi kukhokelele kwiziphumo ezibi zezempilo.

I-Anthocyanins ikhuthaza impilo yakho ngeendlela ezahlukeneyo. Ukutya ukutya okune-anthocyanin njengamaqunube amnyama kunokukhusela kwiimeko ezininzi ezinganyangekiyo, ezinjengesifo seswekile, umhlaza othile kunye nesifo sentliziyo ().

AmaBlackberries alayishwe nezinye i-polyphenol antioxidants, kunye ne-fiber kunye ne-micronutrients, kuquka i-vitamin C, i-folate, i-magnesium, i-potassium kunye ne-manganese. Zonke ezi zinongo zenza amaqunube amnyama ukhetho olunesondlo kakhulu kunyango olumnandi, olumnandi ().

2. Irayisi engavumelekanga

Irayisi emnyama (IOryza sativa L. indica) - ihlala ibizwa ngokuba "yirayisi esalelweyo" - yindidi eyahlukileyo yerayisi ethatha umbala omfusa xa uphekiwe ().

Ngokungafaniyo nezinye iintlobo zerayisi, irayisi engavumelekanga kakhulu enombala ngowona mthombo ubalaseleyo weanthocyanins, enokuba nefuthe lokulwa nomhlaza.

Irayisi anthocyanins emnyama ibonakalisiwe ukuba inqanda ukukhula kwesifo somhlaza kunye nokukhuthaza ukubulawa ngumhlaza kwi-tube-test nakwizifundo zezilwanyana (,).

Le ngqolowa ibetha endaweni yerayisi emhlophe okanye emdaka kwaye inokusetyenziswa kwiindlela zokupheka ezininzi, ezinje ngeesuphu, i-stirry-fries, kunye ne-pilafs.

3. Iibhatata ezimfusa

Zonke iitapile zinesondlo kakhulu, zinika iivithamini kunye neeminerals ezininzi, kubandakanya ivithamin C, iprovitamin A, i-potassium, kunye neevithamini B. Iibhatata ezimfusa zinezibonelelo ezongeziweyo zokuqulatha ianthocyanin antioxidants ().

Ityhubhu yovavanyo kunye nophando lwezilwanyana lubonisa ukuba iitapile ezimfusa zinganezinto ezichasayo kwaye zikhusele ekutyebeni kakhulu kunye neentlobo ezithile zomhlaza, kubandakanya umhlaza wekolon (,,).

Ungasebenzisa iitapile ezimfusa endaweni yeetapile eziqhelekileyo eziorenjiweyo kuyo nayiphi na iresiphi.

4. Isityalo seqanda

Izityalo zamaqanda zinemibala eyahlukeneyo, kodwa ii-eggplants ezinesikhumba esimfusa ziphakathi kwezona ziqhelekileyo.

Nangona ingekho njenge-dense-dense njengokunye kolu luhlu, ii-eggplants ziphezulu kwii-antioxidants kunye ne-manganese, izimbiwa ezibalulekile kwimpilo yethambo kunye nemetabolism ().

Ixolo le-eggplants emfusa ikakhulu ligxile kwi-anthocyanin nasunin, ebonakaliswe ukuba inezinto ezichasayo zokudumba kunye nokukhusela intliziyo kwizifundo zezilwanyana kunye neetyhubhu zovavanyo (,).

5. Ikholifulawa emfusa

Ikholifulawa emfusa (Brassica oleracea var. ibhotileYimifuno ebonakalayo emangazayo. Ngokungafaniyo neentlobo ezinemibala emhlophe, icauliflower emfusa iqulethe ii-anthocyanins enkosi kuguquko lwemfuzo olubanika umbala omsobo onamandla ().

Ukholifulawa omfusa akapheleli nje ekongezeni umbala kuso nasiphi na isitya kodwa ukwabonelela ngezibonelelo ezichasene nokuvuvukala kwaye unokukhusela ngokuchasene nomhlaza othile, kubandakanya nomhlaza obomvu (,).

Ukongeza imifuno emikhulu efana necauliflower ekutyeni kwakho kunokunciphisa umngcipheko wesifo sentliziyo kwaye inokunyusa ubude bakho ngokubanzi (,).

6. Iminqathe emfusa

Iinqathe ezimfusa ziyangcamla kamnandi, imifuno etyumkileyo egcwele i-polyphenol antioxidants, kubandakanya i-anthocyanins, i-cinnamic acid kunye ne-chlorogenic acid.

Uphando lubonakalisile ukuba abantu abatya ukutya okune-polyphenol banamazinga asezantsi esifo sentliziyo, ukutyeba kakhulu kunye nesifo seswekile kunabo batya izidlo ezisezantsi kwezi antioxidants zibalulekileyo (,).

Iminqathe emfusa iqulethe ii-polyphenol antioxidants ngakumbi kunezinye iintlobo zeminqathe, ke ukongeza kwindlela otya ngayo yindlela efanelekileyo yokuphucula impilo yakho).

7. Redbor kale

I-Kale yindawo yamandla esondlo, kwaye iindidi ezibomvu ezimnyama ezibomvu azikho ngaphandle. Olunye uphononongo lufumanise ukuba iRedbor kale isicatshulwa iqulethe izixhobo ezinamandla ezingama-47, kubandakanya i-kaempferol, i-quercetin, kunye ne-p-coumaric acid ().

Ngenxa yombala wayo owahlukileyo kunye nokuthakazelisa okunomdla, iRedbor kale ihlala isetyenziswa njengesityalo sokuhombisa ukongeza ukubonakala kwezitiya kunye neplanti.

Nangona kunjalo, iyatyiwa kwaye isondlo kakhulu. Ungayisebenzisa ngendlela efanayo neminye imifuno enamagqabi kwiindlela ezininzi zokupheka.

8. Isiqhamo sesifiso

Passiflora edulis ngumdiliya weTropiki olinyelwe ukukwazi ukuvelisa iziqhamo ezimnandi ezaziwa ngokuba sisiqhamo somphefumlo. Iziqhamo ezivuthayo ezinomdla zine-rind etyheli okanye emfusa egubungela inyama emnandi, ethambileyo ezele ziimbewu ezixineneyo.

Isiqhamo sesifiso siqukethe i-polyphenol antioxidant ekhethekileyo ebizwa ngokuba yi-piceatannol, ebonakaliswe ukuba inezinto ezininzi ezikhuthaza impilo kwaye inokuba luncedo ngakumbi kwimpilo yolusu.

Umzekelo, isifundo setyhubhu yovavanyo yafumanisa ukuba i-piceatannol ikhethwe yodwa kwiziqhamo zesithelo ezikhusele iiseli zolusu ekonakaleni kwelanga. Ngapha koko, uphononongo ngabafazi abangama-32 abanesikhumba esomileyo babonisa ukuba ukuthatha i-5 mg ye-piceatannol kwiiveki ezisibhozo kwandise ukufuma kolusu (,).

9. Imangosteen emfusa

Umthi IGarcinia mangostana ikhulile ukusukela kumaxesha akudala kwimimandla yetropiki ngesiqhamo esinuka kamnandi, esineethoni emfusa esivelisayo - imangosteen.

I-Mangosteens ine-rind engqindilili, enombala omfusa ongaphandle omele ususwe ukonwabela i-tangy, iziqhamo eziswiti kancinci ezifumaneka ngaphakathi.

IiMangosteens zigcwele ifayibha kunye nefolthi, i-B vitamin ebalulekileyo kwiinkqubo ezininzi ezibalulekileyo emzimbeni wakho, kubandakanya ukuveliswa kwe-DNA kunye neeseli ezibomvu zegazi ().

Ezi ziqhamo zikhethekileyo zinee-antioxidants ezibizwa ngokuba zii-xanthones, ezibonisiweyo zibonelela ngokuchasene nokudumba, i-neuroprotective, kunye neempawu ze-anticancer kwizifundo ezithile ().

10. I-asparagus emfusa

Nangona i-asparagus ihlala inxulunyaniswa nombala oluhlaza, le mifuno nayo iza kweminye imibala, kubandakanya emhlophe nemfusa.

I-asparagus emfusa yongeza isibheno esibonakalayo kunye nezibonelelo zesondlo kwiindlela zokupheka, ukubonelela ngobutyebi beevithamini, iiminerali, kunye nezixhobo ezinamandla zezityalo. Ngumthombo obalaseleyo weanthocyanins.

I-asparagus e-Purple ikwayindidi ye-asparagus kunye noxinzelelo oluphezulu lwe-rutin, isityalo se-polyphenol pigment esinokuba namandla okukhusela intliziyo kunye neepropathi zomhlaza (27,).

11. Acai amaqunube

Amajikijolo e-Acai zincinci, iziqhamo ezimfusa ezinzulu eziye zaduma kwihlabathi lempilo ngenxa yoxinaniso oluphezulu lwee-antioxidants, kubandakanya i-anthocyanins.

Amajikijolo e-Acai angadityaniswa kwiindlela zokupheka ezahlukeneyo, kubandakanya izitya ze-acai-isitya saseBrazil esineefriji zomkhenkce ezihlanganisiweyo. Zenziwe ukuba zibe ziijusi, umgubo, kunye nezongezo ezijolise ekusebenziseni amayeza.

La maqunube amnandi amfusa anokuyiphucula impilo yakho ngeendlela ezininzi. Banokonyusa umxholo we-antioxidant yegazi kwaye bancede ukunciphisa i-cholesterol ephezulu, amanqanaba eswekile yegazi, kunye nokudumba (,).

12. I-apile yenkwenkwezi ebomvu

Inkwenkwezi ye-apile emfusa- Chrysophyllum cainito - ngumthi ovelisa iziqhamo ezingqukuva ezijika zibe mfusa xa sele zivuthiwe. Iziqhamo zinenyama eswiti ekhupha incindi yobisi kwaye inepateni ebengezelayo xa isikiwe.

Abantu basebenzise iziqhamo, i-bark, kunye namagqabi omthi we apile ogqirha amayeza kwimbali ukunyanga izifo ezahlukeneyo, kubandakanya ukukhohlela, iintlungu kunye neswekile ().

Iiapile zeenkwenkwezi zibonelela ngobuninzi bee-antioxidants, kwaye uphando lwezilwanyana lubonisa ukuba banokuba neepropathi zokukhusela (,).

13. Iklabishi emfusa

Zonke iintlobo zekhaphetshu zinezondlo ezizodwa. Nangona kunjalo, iklabishi emfusa-ekwabizwa ngokuba yiklabishi ebomvu-iqulethe ii-anthocyanins, ezonyusa iipropathi ezonyusa impilo zale mifuno iphambili nangaphezulu ().

Iklabishi emfusa ilayishwe ngefayibha, i-provitamin A, kunye nevithamini C. Inika amandla okulwa nokudumba ngenxa yemigangatho ephezulu yezixhobo ezinamandla ezifumaneka kumagqabi anombala kakhulu (,).

Iklabishi emfusa inokusetyenziswa ngendlela efanayo nekhaphetshu eluhlaza kwaye yongeza ngokugqwesileyo kwiislaws, istews, kunye nefry-fries.

14. Abadala

Ama-Elderberries ayaziwa ngombala obomvu obomvu kunye nemiphumo yokunyusa ama-immune. Abantu bathatha iimveliso ze-elderberry ezigxininisiweyo, ezinje ngeesiraphu kunye neepilisi njengesixhobo sendalo sokunyanga umkhuhlane kunye nomkhuhlane.

Izifundo zabantu zifumanise ukuba ukuthatha idosi ephezulu yokuncedisa i-elderberry kunokuphucula iimpawu kunye nokunciphisa ixesha lokubanda kunye nomkhuhlane (,).

Ii-Elderberries nazo ziphezulu kwi-fiber kunye ne-vitamin C, kwaye zidla ngokutya ziphekwe kwiijamu kunye neejeli okanye zenziwe ijusi, iwayini, okanye iisiraphu ezixineneyo.

15. Isiqhamo sedragoni ebomvu

Isiqhamo sedragoni ebomvu sinombala oqaqambileyo, obomvu-mfusa kunye neembewu ezincinci, ezimnyama, nezityiwayo. Esi siqhamo sitropiki sinokuthungwa kwe-kiwi, kwaye incasa yaso ihlala ichazwa njengothambileyo.

Iziqhamo zedragoni ziphantsi kweekhalori kodwa zifakwe ifayibha, ivithamin C, kunye nemagniziyam, ezenza ukongeza kwisondlo kwiisaladi zeziqhamo nakwezinye izitya ezimnandi ().

Iziqhamo ezibomvu zeedragoni ziqulathe uxinzelelo oluphezulu lwee-antioxidants ezikhuselayo.

Uphando lwe-tube test lubonisa ukuba ukukhutshwa kwiziqhamo ezibomvu zedrako kunokuba nakho ukumisa ukukhula kweentlobo ezithile zeeseli zomhlaza womntu, kubandakanya nomhlaza webele, kwaye kunokubangela ukufa komhlaza weseli ().

16. Irhasi emfusa

Irhasi yingqolowa eza ngemibala eyahlukeneyo, kubandakanya umnyama, luhlaza okwesibhakabhaka, tyheli, nemfusa ().

Zonke iintlobo zebhali ziphezulu kwi-fiber kunye neeminerals, ezinje nge-manganese, i-iron, i-magnesium kunye ne-selenium. Kunye nezi zondlo, irhasi emfusa ilayishwe ii-anthocyanins, eyenza ukuba ibe lukhetho olufanelekileyo kwisithako esityebileyo sezondlo ().

I-hareyi iphakamileyo kwi-beta-glucan, uhlobo lwefiber oluye lwadibaniswa nenani leenzuzo zezempilo. Uphando lubonisa ukuba i-beta-glucan inokukhuthaza impilo yokwetyisa, ukunciphisa imeko yomngcipheko wesifo sentliziyo, kunye nokuphucula impendulo yomzimba ().

Ukongeza, abo batya ukutya okutyebileyo kwiinkozo ezinjengebhali emfusa banamaqondo asezantsi ezifo, ezinje ngohlobo lweswekile 2, isifo sentliziyo, kunye nomhlaza othile ().

Umgca wezantsi

Ukutya okumdaka ngombala kunika izibonelelo zempilo kunye nokongeza umbala kwindlela otya ngayo.

Ukubandakanya ukutya okumfusa njengamaqunube amnyama, iRedbor kale, amajikijolo e-acai, irayisi engavumelekanga, iminqathe emfusa, kunye nee-elderberries kwisicwangciso sakho sokutya sinokuqinisekisa ukuba usebenzisa idosi enamandla ye-anthocyanin antioxidants kunye nezinye izakha mzimba ezibalulekileyo.

Zama ukongeza ezimbalwa iziqhamo, imifuno, kunye neenkozo ezikolu luhlu kwisidlo sakho esilandelayo okanye kwi-snack ukuze usebenzise iipropathi zabo ezikhuthaza impilo.