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Iziqhamo yimithombo efanelekileyo yeevithamini kunye neeminerali. Ziphezulu kwifayibha, iziqhamo zibonelela ngeendlela ezahlukeneyo zokunyusa impilo, kubandakanya i-flavonoids. Ukulandela ukutya okuphezulu kwiziqhamo kunokunceda ukunciphisa umngcipheko womntu wokuba neengxaki zempilo ezahlukeneyo ezinje ngomhlaza, izifo zentliziyo kunye neswekile.
Ngokophononongo olwenziwe ekufumaniseni izibonelelo zempilo zeentlobo ezahlukeneyo zeziqhamo kwafumaniseka ukuba iilamuni zezona ziluncedo kakhulu, ezilandelwa ngamaqunube, iorenji, ikalika, nepinki nebomvu iidiliya.
Ekulandeleni ukutya kweziqhamo, amanye amanqaku ekufuneka uwagcine engqondweni zezi zilandelayo [1] :
- Khetha iziqhamo eziphilayo Zizityebi kwii-antioxidants. Izifundo zibonise ukuba ziqulathe i-20 ukuya kwi-40 yepesenti ye-antioxidants ngakumbi kunabalingane babo abakhule ngokwesiqhelo.
- Ephakamileyo i-tart, ingcono Umgangatho ophezulu wemixube yeetart ubonakalisa ukuba iziqhamo ligumbi elityebileyo lezinto ezincinci kunye neefytonutrients ezisebenza njengee-antioxidants ezinamandla.
- Iziqhamo ezimibala-bala zibonelela ngezibonelelo ezininzi Imibala enzulu yesikhumba seziqhamo ibonisa ukuba inezinga eliphezulu lezilwanyana ezinobungozi ezifaka isandla kwi-antioxidant kunye ne-anti-inflammatory properties.
Ngoku, makhe sijonge ezinye zezona ziqhamo zisempilweni ezinokunceda ukuphucula impilo yakho.
1. Iilamuni
Izifundo bachaze ukuba ii-flavonoids ezikulamuni kunye nezinye iziqhamo zesitrasi zineempawu zokulwa intsholongwane kunye nesifo seswekile. Iziqhamo zeCitrus zityebile kwizinto ezisebenzayo ezibizwa ngokuba zii-phytochemicals eziyimfuneko empilweni yomntu. Ijusi esuka kwi-50 g yeelamuni iqulethe izondlo ezahlukahlukeneyo ezifana ne-carbohydrate, i-potassium, i-vitamin C, i-calcium kunye nefiber. Iilamuni Iqulethe i-thiamin, i-riboflavin, i-niacin, i-vitamin B-6, i-folate kunye ne-vitamin A.
Unokufumana izibonelelo zemon ngokusebenzisa ijusi yelamuni ukuya kunambitha amanzi okusela okanye ucofe isaladi. Ungatya kwakhona i-rind yeelamuni eziphilayo.
2. Iirasberries
Abaphandi Bachaze ukuba amajikijolo ayalingana nemifuno enamagqabi. Ipakishwe ngefiber, i-phytonutrients kunye ne-antioxidants, i-raspberries ibonakalisiwe ukuba icothise izinga lokukhula kweeseli ezinomhlaza kunye nemithambo yegazi. Abaphandi bakholelwa ukuba iziqhamo ze-phytochemicals zivuselela ukhuseleko lwethu lwe-enzyme oluthintela ukukhula kweeradicals zasimahla.
Izifundo ziyaqhubeka, apho isiphumo sokukhupha iqunube kwiiseli zomhlaza womntu siphononongwa kwaye abaphandi bakholelwa ukuba amaqunube anokusetyenziswa njengonyango olongezelelekileyo lwecolon, prostate, kunye nomhlaza webele. Ngenxa yoko, ii-cranberries, iiblueberries kunye neetsheri zetart nazo zithathwa njengeziluncedo ngokulinganayo.
3. Iirharnati
Owona mthombo ubalaseleyo we phytonutrients , iirharnate kuthiwa zinezihlandlo ezibini ukuya kwezintathu zomsebenzi we-antioxidant njengeti eluhlaza okanye iwayini ebomvu. Izifundo zibonise ukuba iirharnate zinokunceda ukukhusela umhlaza, uxinzelelo lwegazi olusezantsi, ukuphucula amanqanaba e-cholesterol kunye nokuphucula ukusebenza kwengqondo.
Nangona kunjalo, isiqhamo kufuneka sibe isetyenziswe kumanani alawulwayo ngenxa yomxholo ophezulu weswekile. Ungayixuba kunye neseltzer ukugcina umxholo weswekile uphantsi kolawulo.
4. Iidiliya ezibomvu
Iimpawu ze-polyphenolic kwiidiliya ezibomvu ziluncedo kwimpilo kabani. I-Resveratrol, inxenye yeepolyphenols isebenza njengee-antioxidants kwaye inceda ukukhusela umzimba wakho kumonakalo obangelwe ziiseli eziguqukayo. Ukusetyenziswa okulawulwayo kweediliya ezibomvu kuthiwa kuyanceda ukuthintela ukuqala kweengxaki zempilo ezinje ngomhlaza kunye izifo zentliziyo .
5. Ii-apile
Iiapile zi iziqhamo ezinefayibha ephezulu , Oko kuthetha ukuba ukuzitya kunokunyusa impilo yentliziyo kunye nokukhuthaza ukunciphisa umzimba. Umxholo wepectin kwii-apile unceda ekugcineni impilo entle yamathumbu. Sebenzisa ii-apile ngesikhumba sayo ukuze ufumane uninzi lwezibonelelo zayo.
Ezi ziqhamo zinamanqanaba aphezulu e-quercetin, i-flavonoid enokuba nepropathi yokulwa nomhlaza. Izifundo ezininzi zibonise ukuba kukho unxibelelwano phakathi kokutya ii-apile rhoqo kunye nomngcipheko ophantsi wesifo sentliziyo, umhlaza othile, kunye isifo seswekile .
6. Iipinapile
Esi siqhamo sangaphandle sinokunceda ukunciphisa ukudumba kunye nokukhuthaza ukukhula okunempilo kwezicubu. Ikhompawundi esebenzayo ebizwa ngokuba yi-bromelain kwipayinapile ithathwa njengesongezo sokutya ngenxa yezibonelelo zayo ezinokubakho kwezempilo. Iinapile ziqulathe ii manganese, ezisetyenziswa ngumzimba ukwakha amathambo kunye nethishu ngokunjalo.
7. Iibhanana
Umxholo ophezulu we potassium kwiibhanana wenza ukuba ube ngumthombo olungileyo wamandla, ibhanana enye ineekhalori ezili-105 kunye ne-26.95 g ye-carbohydrate. Umxholo wefayibha kwibhanana eqhelekileyo inokunceda nasekuhambeni amathumbu rhoqo kunye nemiba yesisu, ezinje ngezilonda kunye nokudumba.
8. Iavokhado
Iiavokhado zizityebi nge-asidi ye-oleic, i-monounsaturated fat enceda ukuthoba amanqanaba e-cholesterol. Ngokwezifundo, ii-avocado zingqinwe ukuba ziyanceda ukugcina amanqanaba e-cholesterol esempilweni ngamafutha asempilweni anokunciphisa umngcipheko wesifo sentliziyo kunye ne-stroke.
9. Ukuphatha
Umthombo ogqwesileyo wevithamini C, iimango zityebile kwifayibha enyibilikayo, enokuthi ibonelele ngezibonelelo ezininzi zempilo. Izifundo zibonakalise ukuba iimango zineepropathi zokulwa nokudumba ezinamandla ezinokunceda ukunciphisa umngcipheko wezinto ezahlukeneyo izifo .
10. Ierberberries
La maqunube anesondlo kakhulu anevithamini C, imanganizi, ifolate ne potassium eziluncedo kakhulu kwimpilo kabani. Ukuthelekisa kwezinye iziqhamo, i-strawberries ine-index ye-glycemic ephantsi, ngaloo ndlela ayibangeli i-spike ephezulu yegazi.
Ngokufanayo nakwamanye amaqunube, amaqunube anamandla okulwa ne-antioxidant, anokunciphisa umngcipheko wesifo esinganyangekiyo.
Jonga iZalathiso zeNqaku- [1]IVeiga, M., Costa, E. M., Voss, G., Silva, S., kunye nePintado, M. (2019). Ubunjineli kunye neziBonelelo zezeMpilo zeziqhamo kunye neMifuno yeZiselo. Kwiziselo ezingesiso isiselo esinxilisayo (iphe. 363-405). Ukupapashwa kweWoodhead.
