Ndezvipi izvi Phytonutrients Munhu wese Anoramba Achitaura Nezve?

Zvemukati

• Chii chinonzi Phytonutrient?
• Utano Benefits yePhytonutrients
• Iwe Unogona Kudya Zvakawanda Phytonutrients
• Ongororo ye

Kana zvasvika pakudya zvine hutano, superfoods inowanzo kuba iyo show-uye nechikonzero chakanaka. Mukati meiyo superfoods mune mavitamini uye mamineral ayo anochengetedza muviri wako uchishanda padanho rakaringana. Izvi zvinosanganisira phytonutrients-kana phytochemicals- ndiwo makemikari anowanikwa mumichero yakawanda nemiriwo. Mashoko akanaka? Iyi ndiyo imwe yehutano chikafu maitiro iwe ungangove wave kutotevera. Zvakadaro, hezvino izvo zvaunoda kuti uzive nezvekuti nei phytonutrients ichikosha uye kuti chii chiri kudya icho chiri kuita kudzivirira iyo chete * imwe * muviri wauinayo.

Chii chinonzi Phytonutrient?

Phytonutrients zvisikwa zvakasikwa zvinogadzirwa nemiti. Funga nezvawo sezvikafu zvepamusoro zvezvirimwa - kusanganisira michero yako yaunofarira uye mavegi-ayo anobatsira kuchengetedza hutano hwemuti nekuuchengetedza kubva kune zvakatipoteredza zvakaita sezuva nezvipembenene. Phytonutrients ine antioxidant uye inorwisa-kuzvimba zvivakwa mukati memisanganiswa yavo ine kuuraya kwehutano hwakanaka, anodaro Maya Feller, MS, RD, CDN, Brooklyn, NY-based dietitian nutritionist. Phytonutrients inowanikwa mumichero yakawanda, miriwo, zviyo, uye nyemba (funga: sitrobheri, kare, mupunga wakasviba, uye nhokwe) saka pane mukana wakanaka wekuti wave kutodzidya.

Utano Benefits yePhytonutrients

Phytonutrients ndiwo makuru evarwi-varwi. Kuzvidya nguva dzose kunobatanidzwa ne "kuderera kwengozi yechirwere chemwoyo, chirwere cheshuga chechipiri, kenza yakawanda, pamwe chete nezvimwe zvirwere zvisingaperi uye zvinodzivirirwa," anodaro Jessica Levinson, M.S., R.D.N., C.D.N., nyanzvi yezvokudya zvinovaka muviri uye munyori we 52-Vhiki Kudya Kuronga. Uye vakadzi, kunyanya, vanogona kunyatso kubatsirwa kubva kune phytonutrients nekuti kutsvagisa kwakabatanidza phytonutrients kune yakaderedzwa njodzi yemazamu uye ovarian cancer, anodaro Feller. Asi ndiyo chaiyo antioxidant mhedzisiro iyo inotariswa nemunhu wese, anodaro Levinson. "Iri antioxidant basa rekurwisa maseru-anokuvadza emahara-radicals anodzivirira muviri kubva kune mamwe maronda uye zvimwe zvirwere zvinopisa."

Pasina kutaura, antioxidants akareba achiziviswa nezve avo ekuchengetedza-ganda mabhenefiti. Ingotarisa mabhenefiti anoshamisa evhitamini C ekuchengetedza ganda uye iro riri kukura vhitamini C zvigadzirwa zvigadzirwa bhizinesi. Kupenya, ganda rinotaridzika diki nenzira yeblueberries nemaarumondi? Haikwanise kuwana zvakanyanya nyore. (Zvakabatana: Zvigadzirwa Zvekuchengetedza Skin Zvinodzivirira Kubva Kusvibiswa)

Iwe Unogona Kudya Zvakawanda Phytonutrients

Kunze kwemazhinji phytonutrients akasiyana (pane akawanda seanosvika zviuru gumi zvemhando dzakasiyana!) Funga kukoshesa izvi zvina mukudya kwako:

• Flavonoids: Flavonoids ine akajairika antioxidants katechini uye anthocyanins, ayo anozivikanwa kurwisa cancer uye chirwere chemoyo. Iwe unogona kuwana flavonoids mu green tii, kofi, chokoreti (sarudza chokoreti yakasviba pamwe neinosvika 70 muzana cocoa) uye michero yemucitrus senge grapefruit nemaorenji. (Yakabatana: Flavonoids inowanikwa mune dzakawanda zvezvinhu izvi zvinorwisa-kupisa zvaunofanirwa kunge uchidya nguva dzose.)
• Phenolic acids: Zvakafanana neflavonoids, phenolic acid inoshanda se antioxidant kuderedza kuzvimba mumuviri. Unogona kuvawana mumiti yemuchinjikwa senge broccoli, cauliflower, uye zvinomera zveBrussels. Zvibereko zvine phenolic acids maapuro (siya ganda riripo nekuti rine yakanyanya kusangana), blubheri uye ma cherries.
• Lignans: Kemikari-yakaita seestrogen inogona kudzora mahomoni mumuviri, lignans zvakare ine zvese zvinonyungudika uye zvisinganyunguriki fiber pamusoro pekutsigira immune system yako. Iwe unogona kuwana lignans mumbeu, zviyo zvakakwana, uye nyemba. Levinson anoti flaxseed ine chikafu chakapfuma che lignans, saka ita shuwa yekumwaya imwe yacho pamusoro peaya mabhoti anodya. (Kufemerwa: The Ultimate Peanut Butter uye Banana Smoothie Bowl Recipe)
• Carotenoids: Aya mavara ezvirimwa akaratidzwa kudzivirira kubva kune mamwe magomarara uye zvirwere zvine chekuita nemaziso. Carotenoids inokonzeresa kutsvuka, yero, uye orenji hues mumichero yakawanda nemiriwo. (Tarisa uone aya akasiyana mavara maveji anorongedza chihombe chikafu chekudya kune humwe humbowo.) Pasi pemamburera e carotenoid pane phytochemicals senge beta-carotene (orenji mumakarotsi) uye lycopene (iyo tsvuku mumatomatisi). Zvimwe zvekudya zvinosanganisira mbatatisi, squash yechando, mavise, uye grapefruit.

Ongororo ye