Superfoods Munhu wese Anoda

Zvemukati

• Ongororo ye

Zvirimwa zvekudyara zvese-nyeredzi nekuti yega yega ine yakasarudzika phytochemicals inoshanda pamwechete kurwisa chirwere. Uyezve, pane zviuru zvezvikafu izvo zvisati zvaongororwa, saka pane mamwe mashoko akanaka anouya.

Kubva pakutsvakurudza kwemazuva ano, zvokudya zvinotevera zvine phytochemicals zviri kuratidza kuva sarudzo dzakashata, anodaro David Heber, MD, Ph.D., mutungamiriri weYunivhesiti yeCalifornia, Los Angeles, Center for Human Nutrition uye munyori we Kudya Kwako Ndiko Ruvara Rwapi? (HarperCollins, 2001). Saka idya zvimwe zveizvi:

Broccoli, kabichi uye kare

Iyo isothiocynanates iri mune iyi cruciferous miriwo inokurudzira chiropa kuputsa mishonga yekuuraya zvipuka uye zvimwe zvinokanganisa. Mune vanhu vanobatwa nekenza yekoloni, aya phytochemicals anoita seanoderedza njodzi.

Makarotsi, mangos uye squash yechando

Iyo alpha uye beta carotenes mune iyi miriwo orenji uye michero inoita basa mukudzivirira kenza, kunyanya yemapapu, esophagus uye dumbu.

Michero yeCitrus, maapuro matsvuku nemayam

Mhuri huru yemakomponi inozivikanwa se flavonoids inowanikwa mumichero iyi nemiriwo (pamwe newaini tsvuku) inoratidza chivimbiso sevanorwisa kenza.

Garlic nehanyanisi

Mhuri yehanyanisi (kusanganisira leeks, chives nemascallions) ine allyl sulfides, iyo inogona kubatsira kuderedza BP uye kuratidza chivimbiso mukudzivirira kubva kugomarara remudumbu uye remudumbu.

Pink grapefruit, tsvuku bhero mhiripiri uye madomasi

Iyo phytochemical lycopene inonyanya kuwanikwa mushure mekubika, iyo inoita kuti tomato paste uye ketchup zvive zvakanakisisa zvayo. Lycopene inoratidza kuvimbisa mukurwisa mapapu uye kenza yeprostate.

Mazambiringa matsvuku, blubheri uye mahabhurosi

Iwo maanthocyanins anopa aya michero mavara awo akasarudzika anogona kubatsira kudzivirira chirwere chemwoyo nekudzivirira kugadzirwa kwemagumbeze. Anthocyanins inoratidzikawo kuvharidzira kukura kwebundu.

Sipinachi, collard magidhi uye avocado

Lutein, iyo inoita kunge inoderedza njodzi yehosha yemoyo uye sitiroko pamwe nekuchengetedza kubva kune zera-rinoenderana macular degeneration (inotungamira kuhupofu), iri zvakare yakawanda mumanhanga.

Ongororo ye