Ngexesha elizayo xa usendaweni yokutya, funa ukhetho lweebhanki ezimibalabala ukuze ungeze kwinqwelo yakho yokuthenga. I-Blueberries, i-strawberries, i-raspberries, kunye nama-blackberries yindlela elula, elula yokukhusela impilo yakho. Amajikijolo anokufumaneka unyaka wonke, mhlawumbi utsha okanye unqabile - unokukwazi ukukhula ngokwakho, kwaye kubandakanywa nabo ekudleni kwakho akunakwenza.
Ziyakuthandwa kakhulu kwaye zingadliwa ngesidlo sasekuseni kwi-oatmeal okanye zongezwe kwi-smoothie, ziphoswe kwisaladi ngesidlo sasemini, okanye zihlanganiswe kwisikhilimu "esihle" sesondlo sesidlo emva kokutya.
Ezi ziqhamo ezikhuthazayo, ezikhuthaza impilo zizityebi kwi-fiber kunye ne-cardioprotective antioxidant phytochemicals. I-antioxidants, zombini ukusuka ekudleni kunye ngokwemvelo eveliswa ngumzimba, ibaluleke kakhulu kwimpilo yakho njengoko ikhusela ngokuchasene ne-oxidation kwaye unciphisa umonakalo kwiiseli zakho kwi-radicals yamahhala. Ii-radicals zamahhala zi-molecule ezingazinzileyo kunye nee-elektroni ezingenakuphelelwa zizinto ezinokuthi ziwonakalise izinto eziphathekayo zofuzo kunye nezinye izixhobo zamaselula. Ukuqokelela umonakalo omkhulu wamahhala kwixesha elide lomzimba kunye negalelo kwizifo ezingapheliyo, kuquka nesifo senhliziyo kunye nomhlaza. I-Antioxidants iyancipha okanye imise ukuphendula kwee-radicals zamahhala, iyanciphisa.
Iibroji: Ngaphezu kwe-Antioxidants
Ezinye i-antioxidants zondlo, ezifana ne-vitamin C, zisebenza emzimbeni ngokuyinhloko njenge-antioxidants.
Ama-antioxidants kwiijikijolo ahluke: Iiprotochemicals ezinkulu ze-phytochemicals kuma-berries zi-anthocyanins, kwiklasi ye-flavonoids. Ezi zityalo zeprotochemicals zigxininiswe kwizikhumba zamajikijolo, zivelisa imibala yazo enzulu, zicingelwa ukuba zinemivuzo eninzi engahambelani nefuthe le-antioxidant.
I-Flavonoids ine-antioxidant umsebenzi; Nangona kunjalo, iingeniso zabo zempilo ezinamandla zicingelwa ngenxa yezinye iziphumo zezinto eziphilayo. Ama-berries kunye ne-flavonoids yazo sele ifunyenwe ukunciphisa i-oxydation ye-LDL ye-cholesterol eyinceda ukukhusela umveliso we- atherosclerotic plaque , ukwandisa i-blood antioxidant amandla, ukunciphisa ukunamathela kweeseli ezivuthayo kwiindonga zendlela, nokuphucula umgaqo wokhuseleko lwegazi. I-anthocyanin ephakamileyo kunye nokusetyenziswa kweberry kuhambelana nokunciphisa uphawu lokuvuvukala olubizwa ngokuba yi-C-reactive protein, ebonisa ukuba amajikijolo angabamba ukuvutha. Iiprottochemicals kumajikijethi nazo zinokuphucula imveliso ye-nitric emithanjeni yegazi, eyanceda ukulawula kakuhle uxinzelelo lwegazi. Ucwaningo luye lwabonisa ukuba inzuzo ephezulu ye-flavonoid idibene nokunciphisa ama-45 ekhulwini kumngcipheko wesifo senhliziyo. Idatha ye-Nurses's Study Study II ibonise ukuba abafazi abancinci nabasemaphandleni abadla ukutya ezintathu okanye ngaphezulu kwee-blueberries okanye ama-strawberries babenokunciphisa ama-34 ekhulwini kwengozi yokuhlasela kwentliziyo xa kuthelekiswa nalabo badla inani elincinci lamajikijolo ngaphezu kweminyaka eyi-18 ixesha. Ngaphezu koko, amajikijolo anemiphumo yokuchasana nomhlaza kwaye anike ukukhuselwa kwisifo sikashukela kunye nokuncipha kwengqondo nokuguga.
Amajikizi ayenayo i-Superfoods
Ukusetyenziswa kwexesha elide ukulinganisa i-berry okanye ukusetyenziswa kwe-flavonoid kukhombisa ukuba zonke ezi nzuzo ze-cardiovascular of berries zidibanisa nokubaluleka kwexesha elide, ngokutsho komngcipheko oncitshiswayo wokubangela ukufa kwabantu ezikhoyo kulezi zifundo.
Iibroji zizityalo kunye neyona ndlela iphezulu yokutya kunye nekhalori kunye neyona nto ibalulekileyo yesondlo sokutya okuphezulu; Ndiyicinga ukuba yi-superfoods. Kanye kunye nemifuno, ubhontshisi, anyanisi, amakhowa kunye nembewu, amajikijolo enza i- G-BOMBS , isigama ongayisebenzisayo ukukhumbula ukutya okuninzi okukhuthaza impilo kwiplanethi. Oku kukutya kufuneka utyilise imihla ngemihla, kwaye kufuneka benze isabelo esibalulekileyo sokutya kwakho ukukhuthaza impilo kunye nokuhlala ixesha elide nokulwa nezifo ezingapheliyo.
Enye into ngokuqinisekileyo: Kucacile le maphakheji amancinci wezityalo ezinobumnandi kunommangaliso onokuzuza kuyo impilo yethu. Ziyinxalenye ebalulekileyo yesondlo esiphezulu sezondlo. Yidla ama-berries nsuku zonke ukuze unikeze umzimba wakho ukhusele kwi-radicals yamahhala, ukuvuvukala, isifo senhliziyo, kunye ne-cancer.
Imithombo:
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Chong MF, Macdonald R, Lovegrove JA. Iintlobo ze-polyphenols kunye ne-CVD mngcipheko: ukuhlaziywa kweengongenelelo zoluntu. Iphephabhuku laseBrithani lokutya okunomsoco ka-2010, 104 I-Suppl 3: S28-39.
Erdman JW, Jr., uBalentine D, uArabhu L, et al. I-Flavonoids kunye nempilo yentliziyo: iinkqubo ze-ILSI eNyakatho Melika ye-Flavonoids Workshop, ngoMeyi--Juni 1, 2005, eWashington, DC. Umbhalo wesondlo ka-2007, 137: 718S-737S.
Galleano M, Pechanova O, Fraga CG. Uxinzelelo lwengqondo, i-nitric oxide, i-oxidants, kunye ne-plantary plant polyphenols. I-biotechnology yonyango ngoku, ngo-11: 837-848.
I-Higdon J, uDktake VJ: I-Flavonoids. Kwindlela ejongene noBungqina beePhytochemicals kunye nezinye izinto zokutya. ENew York: Thieme; 2012: 83-108