I-Superfoods Wonke umntu ufuna

Umxholo

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Ukutya kwezityalo kuzo zonke iinkwenkwezi kuba nganye iqulethe i-phytochemicals ekhethekileyo esebenza kunye ukulwa nezifo. Ngaphezu koko, kukho amawakawaka okutya ekusafuneka kuhlalutywe, ke kukho iindaba ezimnandi ezizayo.

Ngokusekwe kuphando lwamva nje, oku kutya kulandelayo kunemichiza ye-phytochemicals engqina ukuba ikhethe kakhulu, utshilo uDavid Heber, MD, Ph.D., umlawuli weYunivesithi yaseCalifornia, eLos Angeles, iZiko leZondlo zoLuntu kunye nombhali Nguwuphi Umbala Otya Kwakho? (IHarperCollins, 2001). Yitya ngaphezulu koku:

Broccoli, iklabishi kunye ne-kale

Ii-isothiocynanates kwezi mifuno zibethelelayo zikhuthaza isibindi ukuba sidilize i-pesticides kunye nezinye i-carcinogens. Kubantu abachaphazeleka ngumhlaza wekolon, ezi phytochemicals zibonakala zinciphisa umngcipheko.

Iminqathe, iimango kunye nesquash yasebusika

I-alpha kunye ne-beta carotenes kule mifuno yeorenji kunye neziqhamo zidlala indima kuthintelo lomhlaza, ngakumbi umphunga, umqala kunye nesisu.

Iziqhamo zeCitrus, iiapile ezibomvu kunye neeyam

Usapho olukhulu lweekhompawundi ezaziwa njenge flavonoids ezifumaneka kwezi ziqhamo kunye nemifuno (kunye newayini ebomvu) zibonisa isithembiso njengabalweli bomhlaza.

Igalikhi kunye netswele

Intsapho ye-anyanisi (kubandakanya iilike, iichives kunye ne-scallions) ityebile kwi-allyl sulfides, enokunceda ukuthoba uxinzelelo lwegazi kunye nokubonisa isithembiso ekukhuseleni ngokuchasene nomhlaza wesisu kunye nendawo yokugaya ukutya.

I-pink grapefruit, ipepile ebomvu yentsimbi kunye neetumato

I-phytochemical lycopene ngokwenene ifumaneka ngakumbi emva kokupheka, okwenza i-tomato i-tomato kunye ne-ketchup ibe yimithombo engcono kakhulu. I-Lycopene ibonisa isithembiso ekulweni nomhlaza wemiphunga kunye ne-prostate.

Iidiliya ezibomvu, iiblueberries kunye namaqunube

I-anthocyanins enika ezi ziqhamo imibala yazo eyahlukileyo inokunceda ekuthinteleni isifo sentliziyo ngokuthintela ukwakheka kwamahlwili. I-Anthocyanins nayo ibonakala ithintela ukukhula kwe-tumor.

Isipinatshi, imifuno ecollard kunye neavokhado

I-Lutein, ebonakala inciphisa umngcipheko wesifo senhliziyo kunye ne-stroke kunye nokugada ngokuchasene ne-macular degeneration ezinxulumene neminyaka (ekhokelela kubumfama), ininzi kumathanga.

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