I-16 yee-Superfoods eziLungele iTayitile

Umxholo

• 1. Imifuno eluhlaza
• 2. Amaqunube
• 3. Iti eluhlaza
• 4. Amaqanda
• 5. Imidumba
• 6. Amandongomane neMbewu
• 7. Kefir (kunye neyogathi)
• 8. Igalikhi
• 9. I-Oli yoMnquma
• 10. Ijinja
• 11. ITurmeric (iCurcumin)
• 12. Isalmon
• 13. Iavokhado
• 14. Ibhatata emnandi
• 15. Amakhowa
• 16. Ingca yolwandle
• Umgca osezantsi

Ukuthetha ngesondlo, akukho nto injengokutya okuphezulu.

Ixesha laqulunqwa ngeenjongo zokuthengisa ukuphembelela ukutya kunye nokuthengisa iimveliso.

Umzi mveliso wokutya unika ilebheli yokutya okuphezulu kokutya okunezakha-mzimba ezinamandla okuchaphazela impilo.

Nangona ukutya okuninzi kunokuchazwa njengokuphezulu, kubalulekile ukuba uqonde ukuba akukho kutya kukunye okubambe isitshixo kwimpilo entle okanye kuthintelo lwezifo.

Kodwa kuba igama elithi "superfood" alibonakali ngathi liya ndawo naphina nangaliphi na ixesha kungekudala, kungakuhle ukuba ujonge ezinye iindlela ezisempilweni.

Nazi izinto ezili-16 ezinokuthi zilungele itayitile ephezulu yokutya.

1. Imifuno eluhlaza

Imifuno eluhlaza eluhlaza (DGLVs) ingumthombo ogqwesileyo wezakhamzimba ezibandakanya i-folate, zinc, calcium, iron, magnesium, vitamin C kunye nefiber.

Icandelo lezinto ezenza ukuba ii-DGLVs zibalasele ngamandla abo okunciphisa umngcipheko wezifo ezinganyangekiyo kubandakanya isifo sentliziyo kunye nohlobo lweswekile yesi-2 (,).

Banamazinga aphezulu eemichiza yokulwa nokudumba eyaziwa ngokuba ziicarotenoids, ezinokukhusela kwiintlobo ezithile zomhlaza ().

Ezinye ii-DGLV eziyaziwayo zibandakanya:

• Kale
• I-chard yaseSwitzerland
• Imifuno yeCollard
• Imifuno yeThenip
• Ispinatshi

Ezinye ii-DGLV zinencasa ekrakra kwaye ayinguye wonke umntu onwabela ngokucacileyo. Unokufumana uyilo ngokuzibandakanya kwiisuphu zakho ozithandayo, iisaladi, ii-smoothies, ii-fries kunye nee-curry.

Imifuno eluhlaza inamagqabi aluhlaza igcwele ifayibha kunye nezakha mzimba ezinokuba luncedo ekuthinteleni izifo ezithile ezinganyangekiyo.

2. Amaqunube

Amaqunube yindawo yamandla esondlo yeevithamini, iiminerali, ifayibha kunye nee-antioxidants.

Umthamo we-antioxidant oqinileyo wamajikijolo unxulunyaniswa nokwehla kwesifo sentliziyo, umhlaza kunye nezinye iimeko zokukrala (,).

Amaqunube anokusebenza ngokunyanga ukuphazamiseka kokugaya ukutya kunye nokuhambelana komzimba xa usetyenziswa kunye nonyango lwesintu ().

Amanye amajikijolo aqhelekileyo aquka:

• Iirasberries
• Ierberberries
• Iiblueberries
• Amaqunube amnyama
• Iicranberries

Nokuba uyazonwabela njengenxalenye yesidlo sakusasa, njenge dessert, kwisaladi okanye kwis smoothie, izibonelelo zempilo zamajikijolo ziyahluka njengezicelo zazo zokupheka.

Amaqunube azele zizakha-mzimba kunye nee-antioxidants ezinokuthintela izifo ezithile kunye nokuphucula ukwetyisa.

3. Iti eluhlaza

Ekuqaleni yayivela e-China, iti eluhlaza sisiselo esine-caffeine enezinto ezininzi zonyango.

Iti eluhlaza ityebile kwii-antioxidants kunye neepolyphenolic compounds ezineempembelelo ezinamandla ezichasayo. Enye ye-antioxidants exhaphakileyo kwi-green tea yi-catechin epigallocatechin gallate, okanye i-EGCG.

I-EGCG kungenzeka ukuba yintoni enika iti eluhlaza amandla ayo okubonakalayo okukhusela kwizifo ezinganyangekiyo kubandakanya isifo sentliziyo, isifo seswekile kunye nomhlaza (,).

Uphando lukwabonisa ukuba indibaniselwano yeekati kunye ne-caffeine ekwiti eluhlaza inokwenza ukuba kube sisixhobo esisebenzayo sokunciphisa ukutyeba kwabanye abantu ().

Iti eluhlaza ine-antioxidant ityebile kwaye inezibonelelo ezininzi zezempilo kubandakanya nokuthintela umhlaza.

4. Amaqanda

Amaqanda ngokwembali ebeyisihloko esinokuphikiswa kwihlabathi lesondlo ngenxa yomxholo wecholesterol ephezulu, kodwa zihlala zezinye zezinto zokutya ezisempilweni.

Amaqanda onke atyebile kwizondlo ezininzi kubandakanya iivithamini ze-B, i-choline, i-selenium, i-vitamin A, i-iron kunye ne-phosphorus.

Baye balayishwe ngeprotheni ephezulu.

Amaqanda anee-antioxidants ezimbini ezinamandla, i-zeaxanthin kunye ne-lutein, ezaziwa ngokukhusela umbono kunye nempilo yamehlo (,).

Ngaphandle koloyiko olujikeleze ukusetyenziswa kweqanda kunye ne-cholesterol ephezulu, uphando lubonisa ukuba akukho kunyuka okulinganayo kwesifo sentliziyo okanye umngcipheko wesifo seswekile ekutyeni ukuya kuthi ga kwi-6-12 yamaqanda ngeveki ().

Ngapha koko, ukutya amaqanda kunokunyusa "ukulunga" kwe-HDL cholesterol kwabanye abantu, enokuthi ikhokelele ekunciphiseni okuhle kwengozi yesifo sentliziyo. Uphando oluthe kratya luyafuneka ukufikelela kwisiphelo esichanekileyo ().

Amaqanda atyebile kwiiproteni ezikumgangatho ophezulu kunye nee-antioxidants ezizodwa. Uphando lubonisa ukuba ukutya amaqanda rhoqo ngekonyuse umngcipheko wesifo sentliziyo okanye seswekile.

5. Imidumba

Iimbotyi, okanye iimpuphu, ludidi lokutya kwezityalo olwenziwe ngeembotyi (kubandakanya isoya), iilentile, ii-ertyisi, amandongomane kunye nealfalfa.

Bafumana ilebhile yokutya okuphezulu ngenxa yokuba balayishwe ngezondlo kwaye badlala indima ekuthinteleni nasekulawuleni izifo ezahlukeneyo.

Imbotyi ngumthombo otyebileyo weevithamini ze-B, iiminerali ezahlukeneyo, iprotein kunye nefayibha.

Uphando lubonisa ukuba banikezela ngezibonelelo ezininzi zempilo kubandakanya ukuphuculwa kohlobo lwesibini lwesifo seswekile, kunye nokwehlisa uxinzelelo lwegazi kunye ne-cholesterol ().

Ukutya iimbotyi kunye neembotyi rhoqo kunokukhuthaza ukugcinwa kobunzima obusempilweni, ngenxa yokukwazi kwabo ukuphucula iimvakalelo zokugcwala ().

Iimbotyi zityebile kwiivithamini ezininzi, iiprotein kunye nefayibha. Banokuthintela izifo ezinganyangekiyo kunye nenkxaso yokuphulukana nobunzima.

6. Amandongomane neMbewu

Amandongomane nembewu zityebile ngefayibha, iprotein yemifuno kunye namafutha asempilweni.

Bakwapakisha izinto ezahlukileyo zezityalo ezineempawu ezichaseneyo nokudumba kunye ne-antioxidant, ezinokukhusela kuxinzelelo lwe-oxidative ().

Uphando lubonisa ukuba ukutya amandongomane kunye nembewu kunokuba nefuthe lokhuselo kwisifo sentliziyo ().

Amantongomane aqhelekileyo kunye nembewu zibandakanya:

• Iiamangile, ii-pecans, iipistachios, ii-walnuts, ii-cashews, i-nati zaseBrazil, amandongomane emacadamia.
• Amandongomane -ngokobuchwephesha njengembotyi, kodwa ihlala ithathwa njenge nut.
• Imbewu kajongilanga, imbewu yethanga, imbewu ye-chia, imbewu yeflakisi, imbewu ye-hemp.

Into enomdla kukuba, nangona amandongomane kunye nembewu zixinene ngokwekhalori, ezinye iintlobo zamandongomane zinxulunyaniswa nelahleko xa zibandakanyiwe kukutya okunesondlo (,,).

Amandongomane nembewu zigcwele ifayibha kunye namafutha asempilweni. Banokunciphisa umngcipheko wesifo sentliziyo kunye nenkxaso yokuphulukana nobunzima.

7. Kefir (kunye neyogathi)

I-Kefir sisiselo esinxilisayo esidla ngokwenziwa kubisi oluqukethe iiproteni, ikhalsiyam, iivithamini B, i-potassium kunye neprobiotic.

I-Kefir iyafana neyogathi kodwa inobungqongqo obuncinci kwaye ubukhulu becala ubunzima beprobiotic kuneyogathi.

Ukutya okunefriji, okune-probiotic njenge-kefir inezibonelelo ezininzi ezinxulumene nezempilo, kubandakanya ukunciphisa i-cholesterol, ukwehlisa uxinzelelo lwegazi, ukuphucula ukutya kunye nefuthe lokuchasana (,,).

Nangona i-kefir isenziwa ngokwesiko kubisi lweenkomo, inyamezeleka kakuhle ngabantu abane-lactose ukunganyamezelani ngenxa yokuvundiswa kwe-lactose ziibhaktheriya.

Nangona kunjalo, yenziwa nakwiziselo ezingezizo zobisi ezinje ngobisi lwekhokhonathi, ubisi lwerayisi kunye namanzi ecoconut.

Ungathenga i-kefir okanye uzenzele ngokwakho. Ukuba ukhetha imveliso elungiselelwe ukuthengisa, khumbula iswekile eyongeziweyo.

I-Kefir sisiselo sobisi esibilisiweyo kunye nezibonelelo ezininzi zempilo ezinxulumene nomxholo weprobiotic. Nangona ngokubanzi zenziwe ngobisi lweenkomo, i-kefir ikwafumaneka kwiifom ezingezizo zobisi.

8. Igalikhi

Igalikhi kukutya kwezityalo okunxulumene kakhulu namatswele, iilike kunye ne shallots. Ngumthombo olungileyo wemanganizi, ivithamin C, ivithamin B6, selenium kunye nefayibha.

I-Garlic sisithako esithandwayo sokutya ngenxa yencasa yayo eyahlukileyo, kodwa ikwasetyenziselwa izibonelelo zayo zokunyanga kangangeenkulungwane.

Uphando lubonisa ukuba igalikhi inokusebenza ekunciphiseni i-cholesterol kunye noxinzelelo lwegazi, kunye nokuxhasa ukusebenza komzimba ().

Ngaphezu koko, iikhompawundi ezine sulphur zinokudlala indima ekuthinteleni iintlobo ezithile zomhlaza ().

Igalikhi kukutya okunotyebileyo okunezakha-mzimba okusetyenziselwa iinzuzo zalo kwezonyango kangangeenkulungwane. Inokuba luncedo ekuxhaseni ukusebenza komzimba kunye nokunciphisa umngcipheko wesifo sentliziyo kunye nomhlaza othile.

9. I-Oli yoMnquma

Ioyile yomnquma yioyile yendalo ekhishwe kwiziqhamo zeminquma kunye nenye yezona zinto ziphambili ekutyeni kweMeditera.

Amabango amakhulu kwimpilo ngamanqanaba aphezulu e-monounsaturated fatty acids (MUFAs) kunye neepolyphenolic compounds.

Ukongeza ioyile yomnquma kwindlela otya ngayo kunokunciphisa ukudumba kunye nomngcipheko wezifo ezithile ezinjengesifo sentliziyo kunye neswekile (,, 28).

Iqulethe ii-antioxidants ezinje ngeevithamini E kunye no-K, ezinokukhusela kumonakalo weselula kuxinzelelo lwe-oxidative.

Ioyile yomnquma ngomnye wemigaqo-siseko etyebileyo kukutya kweMeditera. Kunokuba luncedo ekunciphiseni isifo sentliziyo, isifo seswekile kunye nezinye iimeko zokuvuvukala.

10. Ijinja

Ijinja isuka kwingcambu yesityalo esineentyatyambo ezivela e-China. Isetyenziswa njengezixhobo zokuphucula incasa kunye neziphumo zayo ezininzi zonyango.

Ingcambu yejinja iqulethe ii-antioxidants, ezinje nge-gingerol, enokuthi ibe noxanduva kwizibonelelo zezempilo ezichaziweyo ezinxulumene noku kutya.

Ijinja inokusebenza kakuhle ekulawuleni isicaphucaphu kunye nokunciphisa iintlungu kwiimeko ezinobuzaza nezihlala zihleli (,,).

Inokunciphisa umngcipheko wezifo ezingapheliyo ezinjengesifo sentliziyo, isifo sengqondo esixhalabisayo kunye nomhlaza othile (,,).

Ijinja ifumaneka intsha, njengeoyile okanye ijusi nakwiifom ezomisiweyo / zomgubo. Kulula ukuyifaka kwisobho, i-stir-fries, iisosi kunye neetayi.

Ijinja isetyenziselwa incasa yayo kunye neziphumo ezinokubakho kwezonyango. Inokuba luncedo ekunyangeni isicaphucaphu, iintlungu kunye nokuthintela izifo ezithile ezinganyangekiyo.

11. ITurmeric (iCurcumin)

I-Turmeric sisipayisi esimthubi esikhanyayo esisondelene kakhulu nejinja. Imvelaphi yaseIndiya, isetyenziselwa ukupheka kunye nezibonelelo zayo zonyango.

ICurcumin yindawo esebenzayo kwi-turmeric. Ineziphumo ezinamandla zokulwa ne-antioxidant kunye ne-anti-inflammatory kwaye ijolise kakhulu kuphando olujikeleze i-turmeric.

Izifundo zibonisa ukuba i-curcumin inokusebenza kakuhle ekunyangeni nasekuthinteleni izifo ezinganyangekiyo ezinje ngomhlaza, isifo sentliziyo kunye neswekile (,).

Inokukunceda ukupholisa amanxeba kunye nokunciphisa iintlungu (,).

Enye into ebambekayo yokusebenzisa i-curcumin ngamayeza kukuba ayifunxwa ngokulula ngumzimba wakho, kodwa ukufunxeka kwayo kungaphuculwa ngokudibanisa namafutha okanye ezinye iziqholo ezifana nepepile emnyama.

Ikhompawundi esebenzayo kwi-turmeric, curcumin, inxulunyaniswa neziphumo ezininzi zonyango. ICurcumin ayifunxwa ngokulula kwaye kufuneka idityaniswe nezinto ezonyusa ukufunxeka kwayo, njengepepile emnyama.

12. Isalmon

I-Salmon yintlanzi enesondlo kakhulu epakishwe ngamafutha asempilweni, iiprotein, iivithamini B, i-potassium kunye ne-selenium.

Yeyona mithombo ilungileyo ye-omega-3 fatty acids, ezaziwa ngeendlela ezahlukeneyo zempilo, njengokunciphisa ukudumba ().

Ukubandakanya i-salmon ekutyeni kwakho kunokunciphisa umngcipheko wesifo sentliziyo kunye neswekile kwaye kukuncede ugcine ubunzima bomzimba ().

Impazamo enokubakho yokutya isalmon kunye nezinye iintlobo zokutya kwaselwandle kukungcoliseka kwabo sisinyithi esinzima kunye nezinye izinto ezingcolisa indalo.

Ungaziphepha iziphumo ezinokubakho ngokunciphisa umda ekusebenziseni kwakho iintlanzi kwisibini ukuya kwisithathu ngeenkonzo ngeveki (41).

I-Salmon ngumthombo olungileyo wezinongo ezininzi, ngakumbi i-omega-3 fatty acids. Nciphisa ukusetyenziswa kwesalmon ukuthintela iziphumo ezinokubakho kwizinto ezingcolileyo eziqhelekileyo kwintlanzi nakwintlanzi yaselwandle.

13. Iavokhado

I-avocado sisiqhamo esinesondlo kakhulu, nangona ihlala iphathwa njengemifuno kwizicelo zokupheka.

Ityebile kwizondlo ezininzi, kubandakanya ifayibha, iivithamini, iiminerali kunye namafutha asempilweni ().

Ifana neoyile yomnquma, iavokhado iphezulu kumafutha e-monounsaturated (MUFAs). I-oleic acid yeyona nto iphambili kwi-MUFA kwi-avocado, enxulunyaniswa nokunciphisa ukudumba emzimbeni ().

Ukutya i-avocado kunokunciphisa umngcipheko wesifo sentliziyo, isifo seswekile, isifo se-metabolic kunye neentlobo ezithile zomhlaza (,,).

Iiavokhado zizityebi ezinesondlo, iziqhamo ezinefayibha eninzi enokudlala indima ekunciphiseni ukudumba kunye nezifo ezingapheliyo.

14. Ibhatata emnandi

Ibhatata yingcambu yemifuno elayishwe ngezinongo ezininzi, kubandakanya i-potassium, ifayibha kunye neevithamini A no-C.

Ikwangumthombo olungileyo we-carotenoids, uhlobo lwe-antioxidant enokunciphisa umngcipheko weentlobo ezithile zomhlaza ().

Ngaphandle kokunambitheka kwawo, iitapile aziyonyusi iswekile yegazi njengoko unokulindela. Into enomdla kukuba, banokuphucula ulawulo lweswekile yegazi kwabo bane-2 yeswekile ().

Iitapile eziswiti kukutya okunesondlo kakhulu okulayishwe zii-carotenoids, ezineempawu ze-antioxidant ezomeleleyo. Banokuba luncedo kulawulo lweswekile yegazi.

15. Amakhowa

Ezinye zeentlobo eziqhelekileyo zamakhowa atyiwayo ngamaqhosha, i-portobello, i-shiitake, i-crimini kunye ne-oyster mushroom.

Nangona umxholo wezondlo uhluka ngokuxhomekeka kuhlobo, amakhowa anevithamini A, i-potassium, ifayibha, kunye ne-antioxidants ezininzi ezingekhoyo kwezinye ukutya ().

Into enomdla kukuba, ukutya amakhowa amaninzi kunxulunyaniswa nokusetyenziswa kakhulu kwemifuno ngokubanzi, kunegalelo kukutya okunesondlo ngokubanzi ().

Ngenxa yomxholo wabo okhethekileyo we-antioxidant, amakhowa angadlala indima ekunciphiseni ukuvuvukala nokukhusela iintlobo ezithile zomhlaza (,,).

Enye into ebalaseleyo kumakhowa kukuba iimveliso zenkunkuma yezolimo zisetyenziselwa ukuwakhulisa. Oku kwenza amakhowa abe yinto ezinzileyo kwinkqubo yokutya esempilweni ().

Amakhowa azele zizondlo kwaye unokunciphisa umngcipheko wezifo ezithile. Ukongeza, amakhowa lukhetho lokutya oluzinzileyo.

16. Ingca yolwandle

I-Seaweed ligama elisetyenziselwa ukuchaza imifuno ethile etyebileyo yolwandle. Ixhaphake kakhulu kwindawo yokutya yaseAsia kodwa iya ithandwa kwezinye iindawo zehlabathi ngenxa yexabiso lesondlo.

I-Seaweed ipakisha izondlo ezininzi, kubandakanya ivithamin K, ifolate, iodine kunye nefayibha.

Le mifuno yolwandle ingumthombo weempawu ezizodwa ze-bioactive- ezingekho kwimifuno yomhlaba-enokuba nefuthe le-antioxidant.

Ezinye zezi zinto zinokunciphisa umngcipheko womhlaza, isifo sentliziyo, ukutyeba kakhulu kunye neswekile ().

I-Seaweed liqela lemifuno yolwandle enesondlo kakhulu enokuthi idlale indima ekukhuseleni kwizifo ezithile ezinganyangekiyo.

Umgca osezantsi

Ukufumana impilo esemgangathweni ngokutya kunye nokutya okunesondlo kungaphezulu kokugxila kwinto enye okanye ezimbini zokutya okutsha.

Endaweni yoko, impilo elungileyo ixhaswa ngokutya iintlobo ngeentlobo zokutya okunesondlo yonke imihla.

Ukubandakanya ezinye, okanye zonke, zokutya ezikolu luhlu njengenxalenye yokutya okunokulinganisela kunokunceda impilo yakho iyonke kwaye kunokuthintela izifo ezithile ezinganyangekiyo.