Izibonelelo zezeMpilo zokuTya iziqhamo eziBala eziBala kunye neMifuno

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Oogqirha bahlala becebisa ukuba zitye iziqhamo kunye nemifuno enemibala emininzi kuba ziphezulu kwii-antioxidants, ikhompawundi edlala indima enkulu ekukhuseleni imizimba yethu kwii-radicals zasimahla. Ukutya okumibalabala akunikezeli kuphela ngezibonelelo ezininzi zempilo kodwa bakongeza enye into entle kwiipleyiti zethu.

Iziqhamo ezinemibala emfusa kunye nemifuno yeyona nto ishushu ishushu kulo nyaka kwaye kuya kufuneka uqale uyidibanise kwisidlo sakho. Ukutya okumfusa kugcina intliziyo yakho isempilweni, kubulala iiseli ezinomhlaza, ukubiza nje ezimbalwa kwaye okona kubaluleke kakhulu kunee-antioxidants ezibizwa ngokuba zii-anthocyanins, isityalo sombala esinika iziqhamo kunye nemifuno umbala wazo obomvu, omfusa okanye luhlaza okwesibhakabhaka. ^[1] .

Ukutya okunombala omfusa kunee-indoles ezizezakha-mzimba ezivela kwisalfure compounds ezinokucothisa imetabolism yee-carcinogens. IiCarcinogen ziyaziwa ngokunyusa umngcipheko womhlaza.

Uluhlu lweziqhamo ezi-Purple zokubandakanya ekutyeni kwakho

1. Iidiliya ezimfusa

2. Amakhiwane

3. Iziqhamo zokukhathazeka

4. Ezomileyo

5. Iiplamu kunye neeplamu ezomisiweyo

6. Amaqunube

7. Iiblueberries

8. Abadala

9. Iicranberries

10. IiBilberries

11. IiChokeberries

Uluhlu lweeMfuno eziMfusa ezibandakanya ukuTya kwakho

1. Iminqathe emfusa

2. Iikhaphetshu ezimfusa

3. I-asparagus emfusa

4. Iibhatata ezimfusa

5. Iminquma emfusa

6. Iipepile ezimfusa

7. Oomphefumlo obomvu

8. Iikholifulawa ezimfusa

9. Itswele emfusa

10. I-broccoli emfusa

11. I-artichokes

12. Iiradishi ezimfusa

Uluhlu lweeNkozo eziMfusa ezibandakanya ukuTya kwakho

1. Umbona omfusa

2. Irayisi emfusa

3. Ingqolowa emfusa

1. Ukulwa Nezilonda

Uphononongo olupapashwe kwiJenali yezoLimo kunye neKhemistry yokutya lufumanise ukuba iianthocyanins ezikhoyo kumaqunube amnyama zinciphisa ukubumba kwezilonda zesisu. Abaphandi bakholelwa ukuba ezi anthocyanins zithintela i-oxidation kwaye zonyuse umsebenzi wezinye i-antioxidants ezibalulekileyo, ezinje nge-glutathione ebonakalayo emzimbeni [Mbini] .

2. Khuthaza intliziyo esempilweni

Iziqhamo ezinombala omfusa njenge-blackcurrants kunye neebilberries zinamandla okunciphisa i-cholesterol ye-LDL (embi) kunye nokunyusa i-cholesterol ye-HDL (elungileyo). Ukunyuka kwamanqanaba e-cholesterol ye-LDL kukhokelela ekwakheni iiplathi kwiindonga zemithambo. Oku kuthintela ukuhamba kwendalo kwegazi entliziyweni yakho nasemzimbeni uphela, oko kukushiya usemngciphekweni omkhulu wokuhlaselwa sisifo sentliziyo kunye nokubetha [Mbini] .

3. Ukuthintela iiseli zomhlaza

Izifundo ezininzi zibonise ukuba i-resveratrol ekhoyo kukutya okumfusa inokubangela ukubulawa ngumhlaza kumhlaza wegazi, umhlaza webele, umhlaza webele, umhlaza wolusu, umhlaza wesibindi kunye nomphunga. Ibhatata emsobo inamandla okukhusela kumhlaza wekolon [3] .

Yandisa imemori

Iitapile ezimfusa zaziwa ngokuba neziphumo zokuphucula inkumbulo ngenxa ye-anthocyanins ekhoyo kuyo. Iyanceda ekuthinteleni ukwehla okunxulumene nobudala benkqubo ye-nervous ngelixa ikhuthaza ukufunda kunye nememori [4] .

5. Thintela usulelo lomjelo womchamo

Imifuno enjenge cauliflower emfusa, iminqathe emfusa kunye ne khaphetshu emfusa zingalwa nosulelo lomchamo. I-Anthocyanins inokuthintela izilonda kunye nokudumba okubangelwa nguH.pylori, ibhaktiriya ebangela izilonda zesisu kunye nosulelo lomchamo. [5] .

6. Nciphisa uxinzelelo lwegazi

Iidiliya ezimfusa, iibilberries, i-cranberries kunye neeblueberries ziqulathe i-resveratrol, iflavonoid enokunceda ukunciphisa uxinzelelo lwegazi. I-Resveratrol iyanceda ekuyekiseni iindonga zemithambo, ezivumela ukujikeleza kwegazi okungcono kwimithambo.

Yeyiphi indlela ebalaseleyo yokupheka iziqhamo ezimfusa kunye nemifuno?

Enye yeendlela ezilungileyo zokuzisebenzisa kukuba zikrwada, zitshiswe okanye zosiwe. Ngokwenza njalo, uya kufumana inani elifunekayo le-anthocyanins njengoko inyibilika emanzini kwaye iyakwazi ukunyibilika emanzini.

I-Tangy Purple Coleslaw Recipe [6]

Izithako:

• Iikomityi ezi-4 zicocwe ngeklabishi emfusa
• 1 indebe ye-sauerkraut
• ½ ikomityi isikiwe itswele elibomvu
• 2 tbsp imbewu ye-hemp
• Iipilisi ze-ambrosia ezi-2 ezisikiweyo
• Ukunxiba:
• Ubusi ukunambitha
• 2 tsp ityuwa yolwandle engacaciswanga

Indlela:

• Hlanganisa yonke isaladi kunye nezinto zokunxiba ngokwahlukeneyo
• Hlanganisa zonke ndawonye de isaladi iboshwe ngokulinganayo.
• Yonwabela isidlo sakho esimnandi!

1. [1]I-Khoo, H. E., Azlan, A., Tang, S., T. kunye neLim, S. M. (2017). I-Anthocyanidins kunye ne-anthocyanins: imibala enemibala njengokutya, izithako zoxubo mayeza, kunye nezibonelelo ezinokubakho kwezempilo. Ukutya kunye nophando lwesondlo, i-61 (1), 1361779.

I-Horoscope Yakho Yangomso

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