Zithini ezi Phytonutrients Wonke umntu oqhubeka nokuthetha ngazo?

Umxholo

• Yintoni iPhytonutrient?
• IiNzuzo zeMpilo zePhytonutrients
• Ungazitya njani iiPhytonutrients ezininzi
• Uphengululo lwe

Xa kuziwa ekutyeni okunempilo, i-superfoods idla ngokuba umboniso-kwaye ngesizathu esihle. Ngaphakathi kwezo superfoods kukho iivithamini kunye neeminerali ezigcina umzimba wakho usebenza kwinqanaba elifanelekileyo. Oku kubandakanya i-phytonutrients-okanye i-phytochemicals-eyizinto zekhemikhali ezifumaneka kwiziqhamo ezininzi ezinemibala kunye nemifuno. Iindaba ezimnandi? Le yindlela enye yokutya okunempilo mhlawumbi sele uyilandelayo. Sekunjalo, nantsi into omele uyazi malunga nokuba kutheni i-phytonutrients ibalulekile kwaye yintoni ekutyayo eyenzayo ukukhusela kuphela umzimba * omnye onawo.

Yintoni iPhytonutrient?

I-Phytonutrients zizinto zendalo eziveliswa zizityalo. Zicinge njenge-superfoods zezityalo-kubandakanya iziqhamo zakho ozithandayo kunye nemifuno-enceda ukugcina impilo yesityalo ngokuyikhusela kwizinto ezisingqongileyo ezifana nelanga kunye nezinambuzane. I-Phytonutrients ine-antioxidant kunye ne-anti-inflammatory properties ngaphakathi kweekhompawundi zabo ezinokubulawa kweenzuzo zempilo, utsho uMaya Feller, M.S., RD, C.D.N., i-Brooklyn, i-NY-based dietitian nutritionist. Ama-phytonutrients afumaneka kwiziqhamo, imifuno, iinkozo kunye nemidumba (cinga: i-strawberries, i-kale, irayisi emdaka, kunye namantshontsho) ngenxa yoko kukho ithuba elihle lokuba sele uzitya.

IiNzuzo zeMpilo zePhytonutrients

Iipytonutrients zezona zilwela izifo. Ukuwatya rhoqo kunxulunyaniswa "nokwehla kwengozi yesifo sentliziyo, uhlobo lwesibini seswekile, umhlaza omninzi, kunye nezinye izifo ezinganyangekiyo kunye ezinokuthintelwa," utsho uJessica Levinson, M.S., R.D.N., C.D.N., ingcali yesondlo sezolimo kunye nombhali Isicwangciso sokutya seeveki ezingama-52. Kwaye abasetyhini, ngokukodwa, banokuzuza ngokwenene kwi-phytonutrients kuba uphando ludibanise i-phytonutrients kwingozi encitshisiweyo ye-cancer yebele kunye ne-ovarian, uthi u-Feller. Kodwa sisiphumo se-antioxidant esinomdla wonke umntu, utshilo uLevinson. "Ngulo msebenzi wokulwa nokulwa neseli ekhusela iseli ekhusela umzimba kwizifo ezithile zomhlaza kunye nezinye izifo ezivuthayo."

Singasathethi ke, i-antioxidants kudala ibhengezwa ngezibonelelo zabo zokukhathalela ulusu. Jonga nje izibonelelo ezimangalisayo zokhathalelo lwevithamin C kunye neshishini elikhulayo leemveliso zobuhle bevithamin C. Ulusu oluqaqambileyo, olukhangeleka luncinci ngendlela yamaqunube kunye neealmond? Ayinakuba lula kakhulu. (Inxulumene: Iimveliso zokhathalelo lolusu ezikhusela ngokuchasene nongcoliseko)

Ungazitya njani iiPhytonutrients ezininzi

Kwizinto ezininzi ezahlukeneyo phytonutrients (zininzi kangangama-10 000 iintlobo ezahlukeneyo!) Cinga ngokubeka phambili ezi zinto zine kukutya kwakho:

• Iiflavonoids: I-Flavonoids iqulethe i-catechins ye-antioxidants eqhelekileyo kunye ne-anthocyanins, eyaziwayo ukulwa nomhlaza kunye nesifo senhliziyo. Unokufumana i-flavonoids kwi-tea eluhlaza, ikofu, itshokolethi (khetha itshokolethi emnyama ubuncinci i-70 yepesenti ye-cocoa) kunye neziqhamo ze-citrus ezifana ne-grapefruit kunye ne-orenji. (Inxulumene: I-Flavonoids ifunyenwe kuninzi lokutya okuchasayo okufuneka ulutye rhoqo.)
• Phenolic acids: Ifana nee-flavonoids, i-phenolic acid isebenza njenge-antioxidant ukunciphisa ukudumba emzimbeni. Unokuzifumana kwimifuno ye-cruciferous efana ne-broccoli, i-cauliflower, kunye ne-Brussels sprouts. Iziqhamo ezine-phenolic acid zii-apile (shiya ulusu lukhona kuba lunezinga eliphezulu), iiblueberries kunye neetsheri.
• Iilignans: Imichiza efana ne-estrogen enokulawula iihormoni emzimbeni, ii-lignans zikwanazo zombini iifayibha enyibilikayo kunye engenakunyibilika ngaphezulu kokuxhasa amajoni akho omzimba. Unokufumana iilignans kwimbewu, iinkozo ezipheleleyo kunye nemidumba. U-Levinson uthi i-flaxseed ngumthombo otyebileyo wokutya we-lignans, ke qiniseka ukufafaza ezinye zazo ngaphezulu kwazo zonke izitya ze-smoothie ozityayo. (Ukuphefumlelwa: I-Butter Peanut Butter kunye ne-Banana Smoothie Bowl Recipe)
• IiCarotenoids: Ezi pigments zezityalo zibonakaliswe ukuba zikhusela kwii-cancer ezithile kunye nezifo ezinxulumene namehlo. I-Carotenoids inoxanduva lwemibala ebomvu, etyheli, kunye ne-orenji kwiziqhamo ezininzi kunye nemifuno. (Jonga ezi veggies zinemibala eyahlukeneyo epakisha inqindi enkulu yesondlo ngobungqina obungaphezulu.) Phantsi kwesambrela se-carotenoid kukho iiprotochemicals ezinjenge-beta-carotene (iorenji ekwiminqathe) kunye ne-lycopene (ebomvu kwiitumato). Eminye imithombo yokutya ibandakanya iitapile, isikwashi sasebusika, ivatala kunye ne grapefruit.

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