Nguva inotevera iwe uri muchitoro, tsvaga kusarudzwa kwezvikoroti zvinotapira kuti uwedzere kuchitoro chako chekutenga. Miti yeBlueberries, strawberries, raspberries, uye majekeri ndiyo nzira iri nyore, inonaka yekudzivirira utano hwako. Mheu inogona kuwanikwa gore rose, kana yakachena kana yakaoma - iwe unogona kukura iwe pachako, uye kusanganisira ivo mukudya kwenyu hakuna kushanda.
Vanonwisa zvakanyanya uye vanogona kudyiwa kwekudya chamangwanani mu oatmeal kana kuwedzerwa kune smoothie, vachikandirwa mu saladhi masikati, kana kuti vakaiswa mu "yakanaka" kemukari yekasekita mushure mekudya kwemanheru.
Izvi zvibereko zvakasimba, zvinokurudzira utano zvakapfuma mune fiber uye cardioprotective antioxidant phytochemicals. Antioxidants, zvose kubva pakudya uye zvakasikwa zvakakonzerwa nemuviri, zvinoshungurudza hutano hwako sezvazvinodzivirira pakusanganiswa kwehutano uye kuderedza kusvibiswa kumasero ako kubva kumararamiro akasununguka. Radicals yakasununguka haigadzikane mamolekemu ane magetsi asingaverengeki anogona kukanganisa mazamu uye mamwe majekiseni. Akaunganidza rusununguko rusununguko kune nguva yakawanda yomuviri uye inobatsira kune zvirwere zvisingaperi, kusanganisira chirwere chemwoyo uye kenza. Antioxidants inononoka kana kuti inomisa kugadzirisa kwemasimba ekudzivirira, pasina kuvhiringidza.
Zvirowa: Kupfuura Antioxidants
Zvimwe zvinodya zvinokonzerwa ne vitamini C, zvinoshanda mumutumbi kunyanya se antioxidants.
Iyo antioxidants muzvikoroti yakasiyana: Iyo yakakura antioxidant phytochemicals muzvikoroti ndeye anthocyanins, mukirasi ye flavonoids. Izvi zviputikemikemu zvinowanikwa muhombodo dzemakroberiti, dzinopa mavara awo akadzika, anofungidzirwa kuva nezviverengero zvezvibvumirano zvisingaenderani kutungamirira antioxidant zvinokonzera.
Flavonoids ine antioxidant basa; zvisinei, zvipo zvavo zvine simba zvehutano zvinofungidzirwa kuti ndezvikonzero nekuda kwezvimwe zviitiko zvehupenyu. Mafuta nemafuta awo akawanikwa akadzikisa kudyidzana kweLDL cholesterol iyo inobatsira kudzivirira kugadzirwa kwe atherosclerotic plaque , kuwedzera ropa rinokonzera ropa, kukonzera kusungirirwa kwemasero ekuvhiringidza kumadziro emadziro, uye kunatsiridza mutemo wekutema ropa. Higher anthocyanin uye berry kushandiswa kunobatanidza nekuderedza chirwere chekuvhiringidza chinonzi C-reactive protein, zvichireva kuti majiroji anogona kudzivisa kuputika. Iyo phytochemicals mujikiji inogonawo kuwedzera nitric oxide mukugadzirwa mumidziyo yeropa, iyo inobatsira kunyatsogadzirisa kuwedzera kweropa. Zvidzidzo zvakaratidza kuti kudya kwepamusoro kwe flavonoid kunobatanidza neanosvika 45 kubva muzana kuderedzwa pangozi ye coronary heart disease. Vanachiremba 'Utano Dzidzo II dhiyabhorosi yakaratidza kuti vakadzi vechidiki nevepakati pekudya avo vakadya katatu kana kupfuura kwemavhiki ega ega blueberries kana strawberries vaiva ne 34 muzana yekuderedzwa kwepfungwa yekudzivirira mwoyo kana vachienzaniswa nevaya vaidya zvishoma zvidheji kupfuura makore gumi nemasere vanotevera -up period. Uyezve, mahuroti anewo zvinopesana nekenza zvinogadzirisa uye anopa kudzivirirwa kurwere cheshuga nekuderera kwekuziva nekukwegura.
Zviyo Zvitsva Zviri Superfoods
Ongororo dzenguva yakareba kuenzanisa berry kana kuti flavonoid inoshandiswa inoratidza kuti izvi zvose zvinokonzerwa nemwoyo yehutabhenji zvinowedzera kusvika kuhupenyu hurefu, maererano nehuwandu huripo hwezvinhu zvose-zvinokonzera kufa kunoonekwa mune zvidzidzo izvi.
Miti yakabikwa ndiyo michero ine yakakosha-ye-calorie ratio uye chikamu chinokosha chekudya kwakakosha-kudya; Ndinofunga kuti ivo vanodhaka. Pamwe chete nemadhishi, nyemba, eonic, mushroom, uye mbeu, michero inogadzira G-BOMBS , iyo ndiyo mhedziso yaunogona kushandisa kuti urangarire zvikafu zvakanyanya kukurudzira utano panyika. Izvi ndizvo zvokudya zvaunofanira kudya zuva rega rega, uye dzinofanira kuita chikamu chikuru chekudya kwako kuti uite hutano hwakanaka uye hupenyu hurefu uye kurwisa zvirwere zvisingaperi.
Chimwe chinhu ndechechokwadi: Zvakajeka idzi mapaji maduku ezvibereko zvinotapira zvine unyanzvi hunoshamisa hwekubatsira hutano hwedu. Icho chinhu chinonyanya kukosha chekudya zvakakwana-zvinovaka muviri. Idya mamwe majiroji zuva rega roga kuti upe muviri wako kudzivirirwa pakusununguka kwemahara, kupisa, chirwere chemoyo, uye kanzira.
Sources:
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Chong MF, Macdonald R, Lovegrove JA. Zvibereko zvepolpheno neCVD zvinogona kuitika: kuongorora kwezvidzidzo zvevanhu kupindira. Bhuku reBritish rekudya kunovaka muviri 2010, 104 Suppl 3: S28-39.
Erdman JW, Jr., Balentine D, Arab L, et al. Flavonoids uye utano hwemwoyo: kuenderera kweI ILI North America Flavonoids Workshop, May 31-June 1, 2005, Washington, DC. Journal of nutrition 2007, 137: 718S-737S.
Galleano M, Pechanova O, Fraga CG. Hypertension, nitric oxide, oksijidhi, uye zvokudya zvinomera polyphenols. Ikozvino inodhaka yezvigadzirwa zvehupenyu 2010, 11: 837-848.
Higdon J, Drake VJ: Flavonoids. Mune Chiratidzo-Chakatungamirirwa Nezvokudya Phytochemicals Chemamwe uye Zvimwe Zvokudya Zvimwe. New York: Thieme; 2012: 83-108