Zvokudya Zvinonyanya Kukosha Zvekuderedza Uremu

Zvemukati

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Kudya michero yakawanda nemiriwo inzira yakanaka yekudurura mapaundi uye kuchengetedza huremu hune hutano. Zvino tsvagurudzo nyowani inoratidza zvirimwa zvakazara nemakemikari ane simba anowedzera immune yako, inodzivirira kubva kuzvirwere uye kurwisa mafuta.

Takadzidza zvakawanda pamusoro peizvi pamusangano wepasi rose unopisa muLake Tahoe, Calif., wakakokwa neOldways Preservation & Exchange Trust. Kutsvaga kunoshamisa kwakaunzwa kumusangano uyu kunoratidza pasina kupokana kuti kudya zvakawanda zvezvirimwa-zvinodyiwa zvinodzivirira hutano hwedu.

Zvino hechino chikonzero: Zvirimwa brim ne phytochemicals. (Uye Oldways inofanirwa kuziva - iro boka isangano risingabatsiri rekudzidzisa iro rinosimudzira echinyakare mapatani ekudya zvine hutano, sekudya michero yakawanda, maveji, zviyo, nzungu newaini tsvuku shoma zvakare.)

Hupenyu hwakavanzika hwezvirimwa

Usadzimwa neshoko phytochemicals (inonzi "fighto-chemicals"). Rinongova zita resainzi remakemikari ane simba anogadzirwa nezvirimwa kuti azvidzivirire kubva pakurwara, kupiswa nezuva kusvika pakunyorova, kana kubatwa nezvipembenene. (Phyto zvinoreva kuti “chirimwa” muchiGiriki.) Uye pano ndipo pamunokwana iwe nesaradhi yemichero yako: Vesainzi vanotenda kuti makomisheni mamwe chete aya anogona kukuchengetedzawo hutano hwakanaka, nerubatsiro rweparutivi rwekutarisira huremu.

"Kune anenge 25,000 phytochemicals munyika, uye isu tiri kuona kuti vanoita mabasa anokosha mumasero ekubatsira kudzivirira chirwere cheshuga, maitiro anowanzoita kenza, chirwere chemwoyo, upofu hwezera uye chirwere cheAlzheimer," anodaro David Heber, MD. , Ph.D., director weYunivhesiti yeCalifornia, Los Angeles, Center for Human Nutrition uye munyori weRudzi Rwako Chikafu Chako? (HarperCollins, 2001).

Somuenzaniso, waiziva here kuti kudya vinaigrette yakazara-mafuta ipfungwa yakanaka nokuti mafuta emiriwo ane phytochemicals inogona kubatsira mwoyo? Iyo avocado ine yakawanda yelutein, inoita seinoderedza njodzi yemamwe magomarara uye kudzivirira maziso? Kuti phytochemicals mu blueberries inogona kuderedza kuderera kwehuropi hunoita maererano nekukwegura? Uye iyo sterol yekudyara inowanikwa mumbeu uye nzungu inogona kudzivirira kubva kumagomarara ekoloni, zamu neprostate?

Uye iyi ingori chidimbu chechando. Masayendisiti achiri kuzivisa mamwe phytochemicals muzvikafu zvezvirimwa, uye vachidzidza kuti vanorwisa sei zvirwere. Sezvo vatongi vachiri kunze kwezvakawanda phytochemical-zvakapfuma zvekudya zvaunofanira kudya pazuva, Heber anoti zvakanyanya, zvirinani.

Hatisi kukurudzira iwe kuti uchinje zvinomera, asi ingo wedzera kudya kwako kwemichero, mavegi, nyemba, tsanga, nzungu uye mhodzi. Uye, nekuita izvi zvakasanganiswa nedzimwe nzira dzakakosha dzekudya, unogona kushaya uremu zvakasununguka. Zvizhinji zvekudya zvezvirimwa zvakaderera-calori, lowfat uye zvakanyanya kuzadza. Uye sezvo iwo matsva uye akazara, iwe hausi kuzadza muviri wako nezvinhu zvakagadziriswa.

Iwe haugone kungoisa kumeso kwako neFrench fries uye uchifunga kuti urikuitira muviri wako zvakanaka, zvakadaro. Zvakakosha kudya zvakasiyana siyana zvekudya zvezvirimwa zvine mavara kuti uwane hutano hwakanaka. Imhaka yekuti imwe neimwe ine dzakasiyana phytochemicals inoshanda synergistically kurwisa zvirwere. Saka izvo phytochemicals mune epingi grapefruit yawakadya pakudya kwemangwanani, semuenzaniso, inogona kurwisa chirwere zvakanyanya kana ikasanganiswa neavocado musaladi yako masikati.

Isu tinofungidzira izvi nekuti masayendisiti akatoona zvine simba phytochemicals. Lycopene, semuenzaniso, inowanikwa mupinki grapefruit uye yakawanda muzvigadzirwa zvemadomasi zvakabikwa, inoratidza kuvimbisa mukurwisa mapapu uye kenza yeprostate, nepo lutein, inowanikwa muavocado, kare nesipinachi, inogona kudzora njodzi yekurohwa, chirwere chemwoyo uye gomarara reprostate, Hebheri anodaro. Pamwe chete, vanoita chikwata chine simba.

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