9 Kudya Kunorwadza Kwakakunakira

Zvemukati

• 1. Melon Inovava
• 2. Cruciferous Muriwo
• 3. Dandelion Greens
• 4. Citrus Peel
• 5. Cranberries
• 6. Cocoa
• 7. Kofi
• 8. Green Tii
• 9. Red Wine
• Icho Chinokosha

Kudya kunoshungurudza dzimwe nguva kunowana rap yakaipa munyika yekubika sezvo mavhenekera avo akasimba anogona kunge ari kure-achiisa kune vanodya vanodya.

Nekudaro, chikafu chinovava chine hutano hwakanyanya uye chine mhando dzakasiyana dzemakemikari anodyarwa-ane hutano hwakakosha.

Mimwe yemabhenefiti aya anosanganisira njodzi yakaderera yezvirwere zvakawanda - zvinosanganisira cancer, chirwere chemwoyo uye chirwere cheshuga - uye hutano huri nani, ziso uye hutano hwechiropa.

Heano 9 echikafu chinovava icho chakanakira hutano hwako.

1. Melon Inovava

Rinovava rinovava girobhu, bundu, mukaka wakaita semagaka uyo unoravira zvinovava zvakanyanya.

Inodyiwa munyika dzeAsia, Africa neCaribbean asi isina mukurumbira mune dzimwe nzvimbo.

Zvinorwadza vise rakazara nema phytochemicals senge triterpenoids, polyphenols uye flavonoids izvo zvakaratidzirwa kunonoka kukura kwemhando dzakasiyana dzekenza mune zvese test-tube uye mhuka zvidzidzo (,).

Inoshandiswawo mukurapa kwepanyama kubatsira kudzikisa huwandu hweshuga yeropa kune vanhu vane chirwere cheshuga.

Imwe ye4-vhiki yekudzidza yakawana kuti kudya 2,000 mg yeakaomeswa, hupfu hwakasviba hushungu zuva rega rega zvakanyanya kudzikisira huwandu hweshuga yeropa mune vanhu vane chirwere cheshuga - asi kwete zvakanyanya seyakajairika chirwere cheshuga ().

Kuongorora kukuru kwakawana mibairo yakasanganiswa muvanhu uye yakaratidza kuti humbowo hauna kukwana kukurudzira hunyoro hunyoro hunowedzera kune vanhu vane chirwere cheshuga ().

Kungofanana nezvikafu zvinovava, huswa hunotapira hwakazara ma antioxidants, ayo anobatsira kudzivirira kukuvara kwesero kunokonzerwa nema radicals emahara uye kunogona kudzora njodzi yako yechirwere chemwoyo uye chirwere cheshuga (,,).

Pfupiso Zvinorwadza vise rakazara nemakemikari echinyakare emichero anogona kubatsira kudzivirira cancer, kudzora kushushikana kweiyo oxidative uye kudzikira kweshuga yeropa.

2. Cruciferous Muriwo

Mhuri inoroverera ine miriwo yakawanda inovava inosanganisira broccoli, zvinomera zveBrussels, kabichi, kare, radishes uye arugula.

Izvi zvekudya zvine macompound anonzi glucosinolates, ayo anovapa kuravira kwavo kunorwadza uye ndivo vane basa kune mazhinji ehutano hwavo mabhenefiti ().

Kwayedza-chubhu uye zvidzidzo zvemhuka zvakaratidza kuti glucosinolates inogona kudzora kukura uye kupararira kwemasero ekenza, asi mhedzisiro iyi haisati yadzokororwa muzvidzidzo zvevanhu (,,).

Nepo imwe data ichiratidza kuti vanhu vanodya yakawanda cruciferous miriwo vane njodzi yakaderera yekenza, kwete zvese zvidzidzo zvinobvumirana (,).

Vamwe vaongorori vanodavira kuti mutsauko uyu unogona kunge wakakonzerwa nekusiyana kwemajini pakati pevanhu, pamwe nemisiyano yemusanganiswa weglucosinolate nekuda kwemamiriro ekukura kwemiriwo uye nzira dzekubika. Kutsvaga kwakawanda kunodiwa (,).

Pamusoro pekugona kwavo kurwisa kenza, glucosinolates mune cruciferous miriwo inobatsira yako enzyme enzyme kugadzirisa huturu zvinobudirira, kudzikisira kukanganisa kwavo pamuviri wako ().

Kunyangwe pasina kurudziro yepamutemo yakaiswa, kumwe kutsvagurudza kunoratidza kuti kudya kanosvika mishanu servings yemiti yemuchinjikwa pasvondo inopa zvakanakira hutano ().

Pfupiso Cruciferous miriwo senge broccoli uye kabichi zvine zvine simba kenza-kurwisa makomponi uye inogona kuvandudza yako chiropa kugona kugadzirisa huturu.

3. Dandelion Greens

Iwe unogona kufunga kuti dandelions ingori bindu rehuswa, asi mashizha awo anodyiwa uye ane hutano hwakanyanya.

Dandelion magidhi ari epakati-saizi, anodedera girini mashizha ane asina kujairika mativi. Dzinogona kudyiwa dzakasvibirira mumasaladhi, dzakasungwa senge padivi dhishi kana kusanganisirwa mumuto uye pasita.

Sezvo zvavari zvinovava kwazvo, dandelion magidhi anowanzo kuve akaenzana kunze nemamwe mafirita segariki kana ndimu.

Kunyangwe kutsvagurudza kudiki kuripo pane yakatarwa hutano mabhenefiti edandelion magidhi, vakapfuma mumavitamini mazhinji nemamineral, kusanganisira calcium, manganese, iron uye mavhitaminzi A, C uye K (15).

Izvo zvakare zvine carotenoids lutein uye zeaxanthin, iyo inodzivirira maziso ako kubva kumakata uye macular degeneration ().

Zvakare, dandelion magidhi ndiyo sosi huru yeiyo prebiotic inulin uye oligofructose, iyo inosimudzira kukura kwehutano gut gut bacteria ().

Pfupiso Dandelion magidhi ane hupfumi muvitamin nemaminerari, ane carotenoids ayo anobatsira hutano hwemaziso uye ndiwo manyuko e prebiotic anokurudzira kukura kwehutano gut mabhakitiriya.

4. Citrus Peel

Ipo nyama uye muto wemichero yesitrus semamoni, maorenji uye michero yemazambiringa ine inotapira kana tart flavour, peel rekunze uye chena pith zvinorwadza.

Izvi zvinokonzerwa nekuvapo kwema flavonoid, ayo anochengetedza muchero kuti usadyiwe nezvipukanana asi uine zvakawanda zvinobatsira hutano muvanhu.

Muchokwadi, marimu emuchero ane huwandu hwepamusoro hwe flavonoids kupfuura chero chikamu chemuchero ().

Maviri eakanyanya kuwanda macitrus flavonoids hesperidin uye naringin - ese ari maviri ane simba antioxidants (19).

Kwayedza-chubhu uye kutsvagurudza kwemhuka kunoratidza kuti macitrus flavonoids anogona kubatsira kurwisa gomarara nekudzora kuzvimba, kugadzirisa detoxification uye kunonoka kukura nekupararira kwemasero ekenza, asi kutsvagurudzwa kwevanhu kunodiwa ().

Kana iwe uchida kuisa citrus peel mukudya kwako, inogona kukwenywa uye kunakirwa seyest, yakaomeswa uye inoshandiswa mukusanganisa musanganiswa kana kutonongedzwa uye kuwedzerwa kumadhizeti.

Pfupiso Citrus peel ine hwema hwekunaka nekuda kwekukwirira kwayo kwakanyanya kwe flavonoids. Aya ane antioxidants ane simba anogona kudzora uye kubatsira kudzivirira kubva pagomarara.

5. Cranberries

Cranberries tart, marangi matsvuku mabriji anogona kunakirwa mbishi, kubikwa, kuomeswa kana kuita muto.

Izvo zvine mhando ye polyphenol inozivikanwa senge rudzi-A proanthocyanidins, iyo inogona kudzivirira mabhakitiriya kubva kunamatira kune nzvimbo, senge ako emuviri matishu.

Izvi zvinogona kubatsira pakuderedza hutachiona kuora kwezino, kudzikisa njodzi yako H. pylori hutachiona mudumbu uye kunyangwe kudzivirira E. coli hutachiona muura hwako uye urineti (,,,).

Nepo dzakawanda dzezvidzidzo izvi zvaiitwa mumayedzo machubhu kana mhuka, mhedzisiro kubva kuvanhu-based research iri kuvimbisa.

Imwe ongororo yemazuva makumi mapfumbamwe yakaratidza kuti kunwa anenge makapu maviri (500 ml) ejranberry muto zuva rega rega kwakabatsira kubvisa H. pylori Uturu hwemudumbu katatu zvakapfuura zvinobudirira kupfuura placebo ().

Zvimwe zvidzidzo zvakaratidza kuti zuva nezuva dhiranibheri mapiritsi ane angangoita 36 mg yeproanthocyanidins inogona kudzora zvakanyanya kuwanda kwehutachiona hwehutachiona (UTIs), kunyanya mumadzimai (,,,).

Kuwedzera kune avo antibacterial zvivakwa, cranberries anoshamisa zvakapfuma mune antioxidants. Muchokwadi, izvo zvine huwandu hwepamusoro kubva makumi maviri nemana emichero inowanzo kudyiwa ().

Izvi zvinogona kutsanangura kuti sei kugara uchishandisa cranberry muto kwave kwakabatanidzwa kune zvirinani hutano hutano, kusanganisira kuderedzwa kuzvimba, shuga yeropa, kuwedzerwa kweropa uye triglyceride mazinga ().

Pfupiso Cranberries dzakapfuma muma polyphenols uye antioxidants ayo anobatsira kudzivirira akasiyana marudzi ehutachiona hutachiona uye anogona kusimudzira hutano hwemwoyo.

6. Cocoa

Kocoa poda inogadzirwa kubva bhinzi yecacao chirimwa uye inonaka zvinorwadza zvakanyanya kana isina kutapira.

Kazhinji inoshandiswa mumadhizeti akasiyana siyana, inosanganiswawo necocoa butter, cocoa liqueur, vanilla neshuga kugadzira chokoreti.

Tsvagiridzo yakawana kuti vanhu vanodya chokoreti kanokwana kashanu pasvondo vane 56% njodzi yakaderera yechirwere chemwoyo, zvichienzaniswa nevaya vasingadye chokoreti zvachose ().

Izvi zvinogona kunge zvakakonzerwa nema polyphenols uye antioxidants anowanikwa mukocoa, ayo anogona kuwedzera mitsipa yeropa uye kudzikisira kuzvimba, kudzivirira moyo wako ().

Kocoa zvakare yakanaka sosi yeanoverengeka ekutsvaga zvicherwa, kusanganisira mhangura, manganese, magnesium nesimbi (33).

Unsweetened cocoa powder, cocoa nibs uye yakawedzera yakasviba chokoreti ine yakanyanya kuwanda antioxidants uye mashoma huwandu hweshuga. Naizvozvo, ivo vanogadzira kuwedzerwa kune hutano kuchikafu chako ().

Pfupiso Cocoa yakafuma mumapolyphenols, antioxidants uye inoteedzera zvicherwa, uye kugara uchidya kunogona kudzivirira kubva kuchirwere chemoyo.

7. Kofi

Kofi ndechimwe chezvinwiwa zvinonyanya kudyiwa kutenderera pasirese uye sosi yepamusoro ye antioxidants muAmerican diet ().

Kufanana nezvakawanda zvekudya zvinovava, kofi yakazara nemapolphenols anopa iyo brew yayo yakasarudzika kuravira.

Imwe yeanonyanya kuwanda polyphenols mukofi ndeye chlorogenic acid, yakasimba antioxidant ingangodaro inokonzeresa mazhinji ehutano hwekofi, kusanganisira kudzikisira kukuvara kweiyo oxidative uye njodzi yakaderera yechirwere chemwoyo uye chirwere cheshuga (,,).

Zvidzidzo zvinoratidza kuti kunwa 3-4 makapu ekofi pazuva kunogona kudzikisa njodzi dzako dzekufa, gomarara uye chirwere chemoyo ne17%, 15% uye 18% zvichiteerana, zvichienzaniswa nekunwa kwete kofi zvachose ().

Imwe ongororo yakatarwa yakawana kuti kapu imwe neimwe yekofi inodyiwa pazuva inoderedza njodzi yako yerudzi rwechipiri chirwere cheshuga ne7% ().

Kumwe kutsvagurudza zvakare kunoratidza kuti kofi ine caffeine inogona kubatsira kudzivirira kusagadzikana kwehuropi, kusanganisira chirwere cheAlzheimer's uye Parkinson, asi kumwe kutsva kunodiwa kuti unzwisise kuti sei (,).

Pfupiso Kofi ipfuma sosi ye antioxidants uye polyphenols. Kunwa makapu 3-4 pazuva kunogona kudzikisa njodzi yako yekufa, chirwere chemwoyo, chirwere cheshuga uye kusagadzikana kwetsinga.

8. Green Tii

Green tii chimwe chinwiwa chakakurumbira chinodyiwa kutenderera pasirese.

Iyo ine yakasarudzika inonaka inonaka nekuda kwekatechin yayo uye polyphenol zvirimo.

Makatekini anonyanya kuzivikanwa anonzi epigallocatechin gallate, kana EGCG.

Kwayedza-chubhu uye zvidzidzo zvemhuka zvinoratidza kuti EGCG inogona kudzora kukura kwemasero ekenza, asi haina kujeka kana iine maitiro akafanana muvanhu (,).

Nepo kumwe kutsvagurudza kuchiratidza kuti vanogara vanonwa tii vanonwa vane mukana wakaderera wekubata mamwe magomarara, kwete zvese zvidzidzo zvakaratidza kubatsirwa ().

Green tii zvakare ine akasiyana polyphenols anoita se antioxidants uye anti-inflammatories. Pamwe chete, izvi zvinosanganisa zvinoderedza kukuvara kubva kune mahara radicals uye kudzora kuzvimba, izvo zvinogona kudzikisa njodzi yako yechirwere chemwoyo (,,).

Muchokwadi, kunwa chete kapu imwe yegirini tii zuva nezuva inosanganiswa neinenge 20% njodzi yakaderera yekurwara kwemoyo ().

Sarudza girini tii pamusoro pemhando nhema kana chena kune yakanyanya mwero ma antioxidants (, 50).

Pfupiso Green tii ine makatekini uye polyphenols ayo anopa akawanda mabhenefiti ehutano, kusanganisira anokwanisa kudzivirira kenza uye nenjodzi yakaderera yechirwere chemoyo.

9. Red Wine

Waini tsvuku ine mhando mbiri huru dze polyphenols - proanthocyanidins uye tannins - zvinopa waini ruvara rwakadzika uye kuravira kunorwadza.

Iko kusanganiswa kwedoro uye aya polyphenols anogona kudzikisa njodzi yako yechirwere chemoyo nekudzora cholesterol oxidation, ichideredza kuvhara ropa uye kuwedzera mitsipa yeropa ().

Kumwe kutsva kutsva kwakaratidzawo kuti waini tsvuku inogona kuve yakanaka kumatumbu ako.

Imwe ongororo diki yakawana kuti kunwa magirazi maviri ewaini tsvuku zuva nezuva kwemwedzi mumwe kwakawedzera huwandu hwoutachiona hutumbu hwakanaka ().

Uyezve, shanduko idzi mumatumbu mabhakitiriya aibatana zvakananga nemazinga epasi echolesterol uye kudzikisira kuzvimba.

Zvimwe zvakanaka zvekunwa waini tsvuku zvinosanganisira kurarama kwenguva refu uye njodzi yakaderera yeshuga uye osteoporosis ().

Ramba uchifunga kuti kunwa doro zvakanyanya kunogona kutungamira kukuvara kwechiropa uye mamwe matambudziko ehutano, saka mwero wakakosha.

Pfupiso Waini tsvuku ine polyphenols iyo yakabatanidzwa kune zvirinani moyo uye gut hutano. Kunwa waini tsvuku kunogona zvakare kuwedzera hupenyu hurefu uye kudzikisa njodzi yako yeshuga uye osteoporosis.

Icho Chinokosha

Chikafu chinorwadza-chinonaka chimwe nechimwe chine hutano hwacho hwakasiyana, kusanganisira dziviriro kubva kugomarara, chirwere chemwoyo uye chirwere cheshuga, pamwe nekuderedza kuzvimba uye kushushikana kweiyo oxidative.

Mazhinji ezve mabhenefiti aya anouya kubva kwakasiyana-siyana polyphenols, ayo anoita se antioxidants, anti-inflammatories uye kunyange prebiotic.

Sezvo paine mhando dzakawanda dzechikafu chinovava chaunosarudza kubva, zviri nyore kusanganisira zvimwe zvacho mukudya kwako kuti uwane mibairo yakawanda yehutano.