I-Potential Cancer-Ukulwa Amandla Wezithelo Zakho Ezithandayo
Ijaji lisekhona lokuthi noma ukungenazo izithelo eziningana nsuku zonke kuzosiza ukunciphisa ingozi yomdlavuza webele noma ukugwema ukuphindaphindiwe . Kodwa, akungabazeki ukuthi izithelo, ikakhulukazi izithelo ezintsha, zinhle empilweni yakho.
Izinzuzo zezeMpilo
Izithelo zivela ngemibala eminingi, amafomu, nama-flavour. Vakashela umakethe wangasese wendawo, isitifiketi sezithelo, noma isitolo sokudla, uphuze ezinhlobonhlobo zephunga, ama-texture nama-hues.
Ukulayisha izithelo ezanele ukuba nezinkomishi ezilodwa nengxenye ngosuku kusiza ukunciphisa ingozi yezifo ezingapheli nomdlavuza, ngokusho kwe-USDA. Ngaphezu kwalokho, ukudla okunempilo okubandakanya ukukhethwa okucebile kwezithelo nemifino kusiza ukuvimbela isifo senhliziyo, ukucindezelwa kwegazi, uhlobo lwe-2 lwesifo sikashukela , amatshe ezinso, kanye namagciwane omlomo, isisu kanye ne-colon.
Ochwepheshe basitshela ukuthi ukukhetha izithelo esikudlayo kungaba lula futhi kulula. Vele ukhethe u-rainbow wembala. Imibala ejulile izithelo ezahlukene (kanye nemifino) ivame ukunikezwa yizimboni ezingasiza ukulwa nomdlavuza.
Amakhemikhali
Izithelo zinezinzuzo eziningi zokudla. Iqukethe i-fibre yokudla, i-phenols, i-antioxidants, i-folic acid ne-vitamin C. Ibuye iphinde ibe namafutha, ama-calorie, ne-sodium. Ungakhathazeki ngokukhulisa i-cholesterol yakho uma udla izithelo-ayinayo. Ngokuqondile, izingxenye ezinempilo ezitshalweni zihlanganisa:
- I-fibre yezokudla: Izithelo ezintsha nezomisiwe ziwumthombo omuhle we-fiber yokudla. Ngenkathi ubhalela kuleso saladi le-apple-cranberry-banana, uyanciphisa i-cholesterol yakho, unciphisa ingozi yesifo senhliziyo, futhi ugcine uhlelo lwakho lokugaya injabulo. Ama-fibre avela ezitshalweni asiza ukunciphisa ukudliwa kanye ne- diverticulosis ngenkathi ekunika lo mzwa wokugcwala okusiza ukusika ekudleni ngokweqile.
- I-Phenols: Hlanganisa i-orange noma ucindezela i-lemon uphinde ubhale ama-citrus-phenols ama-citrus ama-compounds ahlabayo avela emafutheni abalulekile wezithelo. Izinzuzo aziyekanga ngephunga elimnandi, noma kunjalo, ngoba ama-phenols anempahla enamandla ye-antiseptic ne-antibacterial. Lezi zinhlanganisela ezimnandi zingasebenza njengezivuselelo zesishukela kanye nokuvuselela amasosha omzimba.
- Ama-Antioxidants: Ama- antioxidants ayinhlanganisela evimbela noma anciphisa umonakalo oxidative obangelwa ama-radicals wamahhala , ngaleyo ndlela kuvimbela ukulimala kwamangqamuzana. Ama-antioxidants angasiza ukukhuthaza impilo enhle ngenhliziyo yakho, ebuchosheni, nangamehlo ngokunciphisa inqubo yokuguga yemvelo.
- I-folic acid: i- folic acid, noma i-folate, iyadingeka ekukhiqizeni amaseli abomvu egazi, athatha umoya-mpilo kuwo wonke umzimba wakho. Lawa maseli nawo asusa imikhiqizo yamfucuza emathisini akho. Abesifazane nabesifazane besifazane be-Premenopausal abakhona ezinyangeni zokuqala ezintathu zokukhulelwa badinga ukutholakala ngokwanele kokulandelana. Ukudla izithelo nemifino ephezulu, noma ukuthatha izithako ze-folic acid, kusiza ukunciphisa ingozi yengane yakho yeziphambeko ze-neural tube, i-spina bifida, ne-anencephaly njengoba zikhula esibelethweni sakho.
- I-Potassium: Ungathatha i-potassium njengengxenye yokwengeza, kodwa kumnandi kakhulu ukujabulela ukunambitheka kwezithelo eziphezulu e-potassium, njengebhanana, umlimi omuncu, ama-peaches omisiwe nama-apricot, i-cantaloupe, ne-honeydew melon. I-prune juice nejusi le-orange nazo ziyimithombo emihle ye-potassium. Lezi zithelo zingasiza ukugcina ingcindezi yakho yegazi emkhakheni onempilo. Isenzo se-electrolyte se-potassium sisiza ukugcina imisipha yakho iphilile ngokulondoloza amazinga amanzi ahlanzekile futhi usize nge-metabolism yakho.
- I-Vitamin C: Akuyona nje ama-oranges noma ezinye izithelo ze-citrus, i-vitamin C ebalulekile kuwo wonke ama-tissue womzimba wakho. I-Vitamin C isiza ngokukhula nokulungisa, kusiza ukuphulukisa ukusikeka kanye namagundane, futhi kugcina amazinyo akho nezinsini zakho ziphilile.
Izithelo Ezinamandla
Ngaphezu kwezakhi ezingenhla, izithelo eziningi zingadlala indima ekuvimbeleni umdlavuza noma ekwelapheni nge:
- Imiphumela ye-phhenolic: Izidakamizwa ze-phenolic zemvelo ziye zabhekwa nomdlavuza isikhathi eside kokubili imiphumela yabo ye-chemopreventive (ukunciphisa umdlavuza) kanye nemiphumela yabo ye-chemotherapeutic (ukwelashwa komdlavuza). Lezi zinhlanganisela kubonakala sengathi zinomthelela oqondile ekuthuthukeni komjikelezo weseli, futhi izinhlobo eziningana zama-phenolic compounds zitholakale ukuvimbela ukwanda (ukukhula) kwamanye amagciwane.
- Umsebenzi wokuvimbela i-Antioxidant: Njengoba ukucindezeleka kwe-oxidative kungabangela umonakalo ekuphathweni kwezakhi zofuzo emaseleni okuholela ekuthuthukiseni umdlavuza, izithelo ezinomsebenzi we-antioxidant cishe zidlala indima ekunciphiseni ingozi. Ucwaningo oluningi luye lwabona ukuthi ingozi yomdlavuza iyancipha kubantu abadla izithelo eziningi. Njengoba kunezindlela eziningi ezihlukene lapho ama-antioxidants asebenza khona, asazi ncamashi indima yabo ekunakekelweni komdlavuza ngalesi sikhathi.
- Imiphumela ephikisana ne-antiproliferative: Izithelo eziningi zibonakala zinezinto eziphikisana nomzimba (ukuvimbela ukukhula) ngokumelene nezinhlobo eziningana zamangqamuzana omdlavuza.
| I-Phenolic Imiphumela | Umsebenzi we-Antioxidant | Amandla aphikisana namandla |
| I-cranberry | I-cranberry | I-cranberry |
| i-apula | i-apula | Ilamuna |
| Amagilebhusi abomvu | Amagilebhusi abomvu | i-apula |
| Strawberry, Blueberry, Raspberry | Strawberry, Blueberry, Raspberry | Strawberry, Blueberry, Raspberry |
| Uphayinaphu | ipentshisi | Amagilebhusi abomvu |
| Ibhanana | Ilamuna | Ibhanana |
| ipentshisi | Ipheya | Isithelo segilebhisi |
| Ilamuna | Ibhanana | ipentshisi |
| iwolintshi | iwolintshi | |
| Ipheya | Isithelo segilebhisi | |
| Isithelo segilebhisi | Uphayinaphu | * ukuvimbela ukusakazeka kwamaseli amabi |
Ukudla izithelo
Ukuze uthole izinzuzo eziningi zokulwa nomdlavuza ezithelweni zezithelo, zidle ngokushesha. Kungaba isithelo sonke noma ungazama ukucwenga noma ukukhonjiswa kwezithelo. Izithelo ezintsha zinezinzuzo zezempilo ezigcwele, ikakhulukazi ezivela fiber.
Uma udinga okuthile okulula kakhulu kunezithelo ezintsha, zama izithelo zangaphambi kokusika ezipakwe kwamathini noma izimbiza ngaphandle koketshezi olwengeziwe . Izithelo ezomile ziphathekayo futhi zitholakala ezihlukahlukene ezitolo zokudla.
Izithelo ezivuthiwe zingagcinwa ngesandla bese zisetshenziselwa ama-smoothies, ama-pie noma ama-compotes. Izithelo ezihlanzekile nezingcolile, ikakhulukazi ama-juice asemathinini namabhodlela, ane-fiber encane noma engenayo, kodwa isasebenza.
Izwi elivela
Izithelo angeke zijabulise kuphela, kodwa phakamisa i-punch enamandla njengokudla kokubili okunganciphisa ingozi yomdlavuza webele kanye nokudla okungavimbela ukukhula kwesisu esivele sikhona. Esikhundleni sokukhetha izithelo ezithile, noma kunjalo, okunye okumele kufundwe, ukukhetha izithelo ezihlukahlukene (futhi ezihlwabusayo) zezithelo zokudla kwakho ukubheja kwakho okuhle kakhulu nxazonke. ( Okunye okungahle kwenzeke yi-grapefruit njengoba kunemibiko ephikisanayo mayelana nokuthi ingabangela ingozi yomdlavuza webele.)
> Imithombo:
> Jafari, S., Saeidnia, S., noMnu Abdollahi. Indima Yezinto Eziphilayo Zama-Phenolic Inqubo Ye-Cancer Chemoprevention Nge-Regulation of the Cell Cycle. I-Biotechnology Yamanje Yokwelapha . 2014. 15 (4): 409-21.
> Li, F., Li, S., Li, H. et al. Umsebenzi wokuphikisana nomzimba wamaPelisi, izimpondo nembewu yezithelo ezingu-61. I-Journal ye-Functional Foods . 5 (3): 1298-1309.