Ngesikhathi esilandelayo lapho usendaweni yokudla, funa ukhethe amajikijolo anemibala ukuze ungeze ekanini lakho lokuthenga. Ama-blueberries, ama-strawberry, ama-raspberries, nama-blackberries yindlela elula, enhle yokuvikela impilo yakho. Amajikijolo angatholakala nsuku zonke, kungaba fresh noma iqhwa - ungakhula ngokwakho, futhi kubandakanya nabo ekudleni kwakho akusizi ngalutho.
Ziyakuthanda kakhulu futhi zingadliwa ngesidlo sasekuseni ku-oatmeal noma zengeziwe ku-smoothie, ziphonsa kwisaladi ngesidlo sasemini, noma zihlanganiswe ukhilimu "omuhle" onomsoco we-dessert ngemva kokudla.
Lezi zithelo ezikhuthazayo, ezithuthukisa impilo zicebile nge-fiber kanye ne-cardioprotective antioxidant phytochemicals. Ama-antioxidants, kokubili okuvela ekudleni futhi ngokwemvelo akhiqizwa umzimba, ayigugu empilweni yakho njengoba evikela ngokumelene ne-oxidation futhi unciphisa umonakalo kumaseli akho kusuka kuma-radicals mahhala. Ama-radicals wamahhala angama-molecule engazinzile anezingcingo ezingenakuphelelwa amandla ezingahle zilimaze izinto eziphathelene nezakhi zofuzo nezinye izingxenye zamaselula. Uthole umonakalo omkhulu wamahhala ngaphezu kwesikhathi eside emzimbeni futhi unomthelela ezifweni ezingelapheki, kuhlanganise nesifo senhliziyo nomdlavuza. Ama-antioxidants aphuza noma amisa ukusabela kwama-radicals wamahhala, awaqeda.
Amajikijolo: Ngaphezu kuka-Antioxidants
Ezinye i-antioxidants yokudla, njenge-vitamin C, isebenza emzimbeni ngokuyinhloko njenge-antioxidants.
Ama-antioxidants emajikijolo ahlukile: Ama-phytochemicals amakhulu e-antioxidant ama-berries a-anthocyanins, ekilasini lama-flavonoids. Lezi zinhlobo ze-phytochemicals zigxila emabhokheni amajikijolo, ziveza imibala yazo ejulile, kucatshangwa ukuthi zinenzuzo eziningana ezingahambisani nemiphumela yokulwa ne-antioxidant.
I-Flavonoids ine-antioxidant umsebenzi; Kodwa-ke, izinzuzo zabo zezempilo ezinamandla kakhulu kucatshangwa ukuthi ngenxa yemiphumela yabo yezinto eziphilayo. Ama-berries nama-flavonoids awo atholakale ukunciphisa uketshezi lwe-LDL cholesterol okusiza ekuvimbeleni ukukhiqizwa kwe- plaque ye- atherosclerotic , ukwandisa amandla e-antioxidant, ukunciphisa ukunamathela kwamangqamuzana avuthayo ezindongeni zamanzi, nokuthuthukisa umgomo wegazi. I-anthocyanin ephakeme ne-berry ukusetshenziswa ihlotshaniswa nokunciphisa uphawu lokuvuvukala olubizwa ngokuthi i-protein-C esebenzayo, okuphakamisa ukuthi amajikijolo angabamba ukuvuvukala. Ama-phytochemicals amajikijolo nawo angathuthukisa ukukhiqizwa kwe-nitric oxide emithanjeni yegazi, okusiza ukulawula kahle ukucindezelwa kwegazi. Ucwaningo luye lwabonisa ukuthi ukudla okuphezulu kwe-flavonoid kuhlotshaniswa nokunciphisa amaphesenti angama-45 engozini ye-coronary heart disease. Idatha ye-Nurses 'Study Study II yabonisa ukuthi abesifazane abancane nabasemazingeni aphakathi abadla ukudla okungenani ngamasonto amathathu noma ngaphezulu ama-blueberries noma ama-strawberries banomngcipheko wokwehla kwamaphesenti angama-34 uma kuqhathaniswa nalabo abadla ama-berries amancane ngaphezu kweminyaka engu-18 -up time. Ngaphezu kwalokho, amajikijolo nawo anemiphumela yokulwa nomdlavuza futhi ahlinzeke ngokuvikelwa kokulwa nesifo sikashukela nokuncipha kwengqondo nokuguga.
Amajikijolo angama-Superfoods
Izifundo zesikhathi eside ezilinganisa ubhiya noma ukusetshenziswa kwe-flavonoid zibonisa ukuthi zonke lezi zinzuzo ze-cardiovascular amajikijolo zihlanganisa inani lokuphila isikhathi eside, ngokusho kwengozi encishisiwe yokufa kwabantu bonke okubonile kulezi zifundo.
Amajikijolo yizithelo ezinezinga eliphezulu kunazo zonke zokudla okunomsoco kanye nekhalori kanye nengxenye ebalulekile yokudla okunomsoco ophezulu; Ngibheka njengabadumi be-superfoods. Kanye nemifino, ubhontshisi, anyanisi, amakhowe, kanye nembewu, amajikijolo akha ama- G-BOMBS , okuyisigama ongayisebenzisa ukuze ukhumbule ukudla okugqugquzela impilo kakhulu emhlabeni. Lokhu kungukudla okufanele udle nsuku zonke, futhi kufanele benze ingxenye ebalulekile yokudla kwakho ukukhuthaza impilo nokuphila isikhathi eside nokulwa nezifo ezingapheli.
Into eyodwa ngokuqinisekile: Kucacile lezi ziphakheji ezincane zezithelo ezithandekayo zinekhono elimangalisayo lokuzuzisa impilo yethu. Ziyingxenye ebalulekile yokudla okunomsoco ophezulu. Yidla amanye amajikijolo nsuku zonke ukuze unikeze umzimba wakho ngokuvikelwa kuma-radicals mahhala, ukuvuvukala, isifo senhliziyo, kanye namagciwane.
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