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Odokotela bavame ukweluleka ukuthi badle izithelo nemifino eningi enemibala ngoba iphezulu kuma-antioxidants, isakhi esidlala indima enkulu ekuvikeleni imizimba yethu kuma-radicals wamahhala. Ukudla okumibalabala akugcini ngokunikeza inqwaba yezinzuzo zezempilo kepha futhi kufaka enye into enhle kuma-plate ethu.
Izithelo nemifino enombala onsomi iyindlela yokudla entsha eshushu kunazo zonke kulo nyaka futhi kufanele uqale ukukufaka ekudleni kwakho. Ukudla okunsomi kugcina inhliziyo yakho iphilile, kubulala amangqamuzana omdlavuza, uma sibala okumbalwa futhi okubaluleke kakhulu kuqukethe ama-antioxidants abizwa ngama-anthocyanins, isitshalo sombala esinika izithelo nemifino umbala ojulile obomvu, onsomi noma oluhlaza okwesibhakabhaka [1] .
Ukudla okunombala onsomi kuqukethe ama-indoles ayizakhamzimba ezisuselwa kumakhemikhali esulfure angahle anciphise imetabolism yama-carcinogens. Ama-carcinogen ayaziwa ukuthi akhulisa ingozi yomdlavuza.
Uhlu Lwezithelo Ezinsomi Okufanele Lufakwe Ekudleni Kwakho
1. Amagilebhisi ansomi
2. Amakhiwane
3. Izithelo zesifiso
4. Omisiwe
5. Ama-plums nama-plums omisiwe
6. Amajikijolo
7. Amajikijolo
8. Ama-Elderberries
9. Ama-Cranberries
10. AmaBilberries
11. Ama-chokeberries
Uhlu Lwemifino Ephephuli Ukufaka Ekudleni Kwakho
1. Uqathi onsomi
2. Iklabishi elibubende
3. I-asparagus ephephuli
4. Ubhatata onsomi
5. Iminqumo
6. Upelepele onsomi
7. Abaphenyi abansomi
8. Ukholifulawa ophephuli
9. anyanisi onsomi
10. I-broccoli eluhlaza
11. Ama-artichokes
12. Izindwangu ezibomvu
Uhlu Lokusanhlamvu Okuphephuli Okukufaka Ekudleni Kwakho
1. Ummbila onsomi
2. Ilayisi eliphephuli
3. Ukolweni onsomi
1. Ukulwa Nezilonda
Ucwaningo olushicilelwe kwi-Journal of Agricultural and Food Chemistry luthole ukuthi ama-anthocyanini atholakala kumajikijolo anciphisa ukwakheka kwezilonda zesisu. Abaphenyi bakholelwa ukuthi lawa ma-anthocyanini avimbela i-oxidation futhi athuthukise ukusebenza kwamanye ama-antioxidants abalulekile, njenge-glutathione ekhona ngokwemvelo emzimbeni [okubili] .
2. Thuthukisa inhliziyo enempilo
Izithelo ezithile ezinombala onsomi njengama-blackcurrants nama-bilberries zinekhono lokwehlisa i-cholesterol ye-LDL (embi) futhi zikhuphule i-cholesterol ye-HDL (enhle). Ukukhuphuka kwamazinga e-cholesterol ye-LDL kuholela ekwakhekeni kwamapuleti ezindongeni zemithambo. Lokhu kuvimba ukugeleza kwegazi kwemvelo kuye nakuwo wonke umzimba, ngaleyo ndlela kukushiye usengozini enkulu yokuhlaselwa yisifo senhliziyo nokushaywa unhlangothi [okubili] .
3. Vimbela amangqamuzana omdlavuza
Ucwaningo oluningi lukhombisile ukuthi i-resveratrol ekhona ekudleni okunsomi ingadala umdlavuza ekufeni komdlavuza wegazi, umdlavuza webele, umdlavuza wendlala yabesilisa, umdlavuza wesikhumba, umdlavuza wesibindi nowamaphaphu. Ubhatata onsomi unamandla amakhulu okuvikela umdlavuza wamathumbu [3] .
4. Khulisa inkumbulo
Ubhatata onsomi waziwa ngokuba nemiphumela yokuqinisa inkumbulo ngenxa yama-anthocyanini akhona kuwo. Isiza ekuvimbeleni ukwehla okuhlobene nobudala besistimu yezinzwa ngenkathi kuthuthukiswa ukufunda nokukhumbula [4] .
5. Vimbela izifo ezithinta umchamo
Imifino efana ne-cauliflower e-purple, izaqathe ezibubende kanye neklabishi elibomvu lingalwa nokutheleleka ngomgudu womchamo. Ama-Anthocyanins angavimbela izilonda nokuvuvukala okubangelwa nguH. Pylori, amagciwane abangela izilonda zesisu kanye nezifo zomgudu womchamo [5] .
6. Kwehlisa umfutho wegazi
Amagilebhisi ansomi, ama-bilberries, ama-cranberries nama-blueberries aqukethe i-resveratrol, i-flavonoid engasiza ukwehlisa umfutho wegazi. I-Resveratrol iyasiza ekuphumuzeni izindonga zemithambo yegazi, okuvumela ukujikeleza kwegazi okungcono emithanjeni.
Yini indlela engcono kakhulu yokupheka izithelo nemifino?
Enye yezindlela ezinhle kakhulu zokuzisebenzisa ukuzenza zingaphekiwe, zishiswe noma zosiwe. Ngokwenza njalo, uzothola inani elidingekayo lama-anthocyanini njengoba encibilika emanzini futhi ekwazi ukuncibilika emanzini.
I-Tangy Purple Coleslaw Recipe [6]
Izithako:
- 4 izinkomishi lisikiwe kahle iklabishi elibubende
- 1 inkomishi sauerkraut
- ½ inkomishi lisikiwe anyanisi obomvu
- 2 tbsp imbewu ye-hemp
- Ama-apula ama-ambrosia ayi-2 asikiwe
- Okokugqoka:
- Uju ukunambitha
- 2 tsp usawoti wasolwandle ongacaciswanga
Indlela:
- Hlanganisa zonke izithako zesaladi nezokugqoka ngokwehlukana
- Hlanganisa konke ndawonye kuze kube yilapho isaladi liboshwe ngokulinganayo.
- Jabulela isidlo sakho esimnandi!
- [1]UKhoo, H. E., Azlan, A., Tang, S. T., & Lim, S. M. (2017). Ama-Anthocyanidins nama-anthocyanini: imibala enemibala njengokudla, izithako zokwelapha, kanye nezinzuzo zezempilo ezingaba khona. Ucwaningo lokudla nokondleka, 61 (1), 1361779.