Izithelo ezibomvu nemifino zipakishwe ngezinzuzo zezempilo ezimangalisayo

Amagama Amahle Kakhulu Ezingane

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Njengomthetho wencwadi yokudla, ukudla okunombala obomvu kugxile kakhulu kuzakhamzimba. Umbala ogqamile wezithelo nemifino enombala obomvu usiza ekwenzeni ama-carbohydrate, amaprotheni namafutha abe ngamandla asebenzisekayo omzimba. Futhi zilayishwe ngama-antioxidants anamandla futhi anempilo enempilo njenge-anthocyanins, i-lycopene, i-flavonoids ne-resveratrol.

Lawa ma-antioxidants anekhono elinamandla lokulwa nesifo senhliziyo nomdlavuza wendlala yesinye futhi anciphise nengozi yokushaywa unhlangothi nokuwohloka kwe-macular.

Uhlu Lokudla Okubomvu

Ngezansi kunohlu lwezithelo nemifino enemibala ebomvu:

Izithelo ezibomvu

1. Ama-Cranberries

2. Amapomegranati

3. Ama-Cherry

4. Amawolintshi egazi

5. Ama-raspberry

6. Amajikijolo

7.Ikhabe

8. Ama-apula abomvu

9. Amagilebhisi abomvu

10. Ubhamubomvu obomvu

11. Amapheya abomvu

12. Utamatisi

13. Guava

Imifino ebomvu

1. Upelepele obomvu

2. Ubhontshisi wezinso obomvu

3. Upelepele obomvu

4. Beetroot

5. Ama-radishes abomvu

6. U-anyanisi obomvu

7. Amazambane abomvu

8. Rhubarb

Kungani Ukudla Okubomvu Kukulungele?

Ukudla okuphelele okunombala obomvu ngokwemvelo kunama-calorie aphansi kanye nokudla okuphansi kwe-sodium. Ukudla kungumthombo omuhle kakhulu we-carotenoid ebizwa nge-lycopene enikeza lokhu kudla umbala obomvu. I-Lycopene ikhonjisiwe ukuthi isiza ukuvikela umdlavuza wamaphaphu, umdlavuza webele, umdlavuza wesikhumba, umdlavuza we-colon kanye nomdlavuza we-esophagus.

Ama-antioxidants afana ne-anthocyanins, i-lycopene, i-flavonoids ne-resveratrol etholakala emifino enemibala ebomvu nezithelo akhonjisiwe ukusiza ukulwa nomdlavuza nesifo senhliziyo, ukwenza ngcono ukubona kanye nokunciphisa umfutho wegazi, ukuvuvukala kanye nokuwohloka kwe-macular.

Ngokuya ngeNational Cancer Institute, amaphesenti ama-95 wabantu abadala awafaki imifino eyanele ebomvu nebomvu ngokudla kwabo.

Ayini Umsoco Okhona Ekudleni Okubomvu?

1. Utamatisi obomvu

Utamatisi uthathwa njengezithelo futhi uqukethe amazinga aphakeme e-lycopene aziwa ukusiza ukulwa nomdlavuza wendlala yabesilisa, umdlavuza we-esophagus kanye nomdlavuza wekoloni. ILycopene itholakala kakhulu kwimikhiqizo yamatamatisi aphekiwe njengesobho, isitshulu notamatisi usoso.

2. Amajikijolo

Ama-strawberry awumthombo omuhle we-folate, i-potassium ne-vithamini C. I-Vitamin C iyindawo yamandla e-antioxidant ekhulisa ukusebenza kwamasosha omzimba futhi yehlise i-cholesterol yakho embi. Cishe i-1 ekhonza ama-strawberry iqukethe i-vitamin C eningi kune-orange.

3. Ama-Cranberries

Ama-Cranberries angasiza ekuvimbeleni i-UTI (Urinary Tract Infection) ngokumisa amabhaktheriya ekunamatheleni ezindongeni zomgudu womchamo. Kungaphinde kunikeze ukuvikelwa ku-H pylori, ibhaktheriya ekunamatheleni ezindongeni zesisu futhi kubangele izilonda zesisu. Lokhu kungenzeka ngenxa yokuba khona kwe-antioxidant enamandla ebizwa nge-proanthocyanidin etholakala kuma-cranberries.

4. Ama-Cherry

Umbala obomvu ojulile wama-cherry uqhakambisa okuqukethwe kwawo okunempilo. Ama-anthocyanini kuma-cherries awanika umbala wawo obomvu omnyama. Lawa ma-anthocyanins avikela umzimba wakho ekulimaleni okuvela kuma-radicals mahhala kanye nobuthi bezemvelo obusheshisa inqubo yakho yokuguga futhi obanga nokufa kweseli nomonakalo.

5. Ama-raspberry

Ama-Raspberries acebile ku-fiber esiza amazinga aphansi we-low-density lipoprotein (LDL) noma i-cholesterol embi. Ama-raspberries nawo anenani elikhulu le-zinc, i-niacin, i-potassium nezinhlobonhlobo zamaphytochemicals e-polyphenolic angama-lignans, ama-tannins, ama-phenolic acid nama-flavonoids.

6. Upelepele obomvu

Upelepele obomvu obomvu uyisinqumo esihle kakhulu sokusebenza okunempilo kwamasosha omzimba. Lezi ziqukethe uvithamini A, uvithamini C, uvithamini B6, uvithamini E, folate futhi zinama-calories angama-30 kuphela.

7. Ubhontshisi wezinso obomvu

Ubhontshisi wezinso ezibomvu uqukethe inqwaba yefayibha enempilo, i-zinc esekela impilo yokuzala futhi elapha amanxeba kanye namavithamini B akhuthaza ukusebenza kwezinzwa. Lezi zinhlamvu ziqukethe ne-potassium ne-folate.

8. Ikhabe

I-Watermelon ingumthombo omuhle we-lycopene enganciphisa ubungozi besifo senhliziyo nesifo sohlangothi ngokunciphisa i-cholesterol ye-LDL. Izithelo ezinombala obomvu zinciphisa ingozi yokuba nomdlavuza wendlala yesinye kanye nokuwohloka kwe-macular.

9. Beetroot

I-Beetroots ingenye yemifino engcono kakhulu ye-antioxidant, ngokusho kwe-USDA. Le mifino ingumthombo omuhle kakhulu we-fiber, i-potassium, i-vitamin C, i-nitrate ne-folate. Lezi zakhi zomzimba zidlala indima enkulu ekwehliseni umfutho wegazi, ukukhulisa ukukhuthazela kwezemidlalo nokwenza ngcono ukugeleza kwegazi.

10. Ama-radishes abomvu

I-Radishes ingumthombo omuhle we-potassium, i-folate, i-vitamin C, i-lycopene, i-anthocyanins, i-zinc, i-phosphorus, i-potassium, i-magnesium, ithusi, i-iron, i-calcium, i-manganese, i-vitamin A, i-vitamin B6, i-vitamin E, i-vitamin K kanye ne-fiber fiber. Zonke lezi zakhamzimba ziyadingeka ukugcina umzimba wakho usesimweni esihle sokusebenza.

11. Ama-apula abomvu

Ama-apula abomvu acebile ngama-antioxidants, i-fiber yokudla kanye nama-flavonoids. Ama-antioxidants adlala indima enkulu ekwehliseni ubungozi bokuba nomdlavuza, isifo sikashukela, umfutho wegazi ophezulu kanye nesifo senhliziyo.

12. Amapomegranati

Amapomegranati acebile ngama-antioxidants asiza ekuvikeleni umdlavuza, ikakhulukazi umdlavuza wesinye. Iqukethe izakhiwo ezilwa nokuvuvukala ezingasiza ukunciphisa ukuvuvukala emzimbeni wonke futhi zivimbele ukucindezeleka kwe-oxidative nomonakalo.

Izindlela Zokungeza Ukudla Okubomvu Ekudleni Kwakho

• Ama-raspberries nama-strawberry angenziwa ndawonye abe yi-berry smoothie.
• Phuza ujusi we-cranberry ongenashukela ekuseni.
• Faka upelepele obomvu, isithombo kanye no-anyanisi obomvu kumasaladi akho.
• Faka utamatisi ohlanzekile noma utamatisi oqoshiwe ekuphekeni kwakho.
• Ungadla ama-cherry lapho indlala ikuhlasela.
• Yiba nesitsha sesobho sotamatisi esidlweni sakusihlwa.
• Ekuseni kwakho kwasekuseni okusanhlamvu noma iphalishi, engeza idlanzana lama-strawberry, ama-raspberry noma ama-cherries.

Izizathu Zokuthi Ube Udla Izithelo Ezinsomi Nemifino

Yabelana ngale ndatshana!

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Ngithumele Nge-Imeyili Khombisa Esizeni