Li-Phytonutrients tsena ke eng eo e mong le e mong a ntseng a bua ka tsona?

Litaba

• Phytonutrient ke Eng?
• Melemo ea bophelo bo botle ba li-Phytonutrients
• Kamoo U ka Jang Phytonutrients e Eketsehileng
• Tlhahlobo bakeng sa

Ha ho tluoa tabeng ea ho ja hantle, li-superfoods li atisa ho utsoa pontšo-le ka mabaka a utloahalang. Ka hare ho li-superfoods tsena ho na le livithamini le liminerale tse bolokang 'mele oa hau o sebetsa hantle. Sena se kenyelletsa li-phytonutrients-kapa phytochemicals -e leng metsoako ea lik'hemik'hale e fumanoang litholoana le meroho e mengata e mebala-bala. Litaba tse monate? Ona ke mokhoa o le mong oa lijo tsa bophelo bo botle eo mohlomong o seng o ntse o o latela. Leha ho le joalo, mona ke seo u hlokang ho se tseba mabapi le hore na ke hobane'ng ha li-phytonutrients li bohlokoa le hore na ho li ja ho etsa eng ho sireletsa 'mele o le mong feela oo u nang le oona.

Phytonutrient ke Eng?

Li-phytonutrients ke metsoako ea tlhaho e hlahisoang ke limela. Nahana ka tsona e le lijo tse hlabosang tsa limela - ho kenyeletsoa litholoana le meroho eo u e ratang haholo - e thusang ho boloka bophelo bo botle ba semela ka ho se sireletsa linthong tsa tikoloho tse kang letsatsi le likokoanyana. Li-phytonutrients li na le thepa ea antioxidant le e khahlanong le ho ruruha ka har'a metsoako ea tsona e nang le melemo e mengata ea bophelo bo botle, ho bolela Maya Feller, MS, RD, CDD, setsebi sa phepo ea phepo ea lijo tse fumanehang Brooklyn, NY. Li-phytonutrients li fumanoa litholoana tse ngata, meroho, lijo-thollo le limela (nahana: fragole, khale, raese e sootho le li-chickpeas) ka hona ho na le monyetla o motle oa hore u se u ntse u li ja.

Melemo ea bophelo bo botle ba li-Phytonutrients

Li-phytonutrients ke lingaka-kholo tsa mafu. Ho li ja kamehla ho amahanngoa le "ho fokotseha ha kotsi ea lefu la pelo, lefu la tsoekere la mofuta oa 2, mefuta e mengata ea kankere, hammoho le mafu a mang a sa foleng le a ka thibeloang," ho bolela Jessica Levinson, M.S., R.D.N., C.D.N., setsebi sa phepo e nepahetseng le mongoli oa Moralo oa Lijo tsa Libeke tse 52. 'Me basali, haholo-holo, ba ka rua molemo ho phytonutrients hobane lipatlisiso li amahantse phytonutrients le kotsi e fokotsehileng ea kankere ea matsoele le ea mahe a bomme, ho bolela Feller. Empa ha e le hantle ke phello ea antioxidant e hohelang motho e mong le e mong, ho bolela Levinson. "Ke mosebetsi ona oa antioxidant oa ho loants'a li-radicals tse kotsi tse senyang lisele tse sirelletsang 'mele mafung a itseng a mofetše le mafu a mang a hlabang."

Ha ho sa boleloe, li-antioxidants esale li tsebisoa ka melemo ea tsona ea tlhokomelo ea letlalo. Sheba feela melemo e makatsang ea tlhokomelo ea letlalo ea vithamine C le khoebo e ntseng e eketseha ea lihlahisoa tsa botle ba vithamine C. Letlalo le khanyang, le shebahalang le le monyenyane ka tsela ea blueberries le lialmonde? Ha ho bonolo ho feta. (E amanang: Lisebelisoa tsa Tlhokomelo ea Letlalo Tse Sireletsang Khahlano le Tšilafalo)

Kamoo U ka Jang Phytonutrients e Eketsehileng

Har'a mefuta e mengata e fapaneng ea phytonutrients (ho na le mefuta e ka bang 10 000 e fapaneng!)

• Li-Flavonoids: Li-Flavonoids li na le li-catechin le li-anthocyanins tse tloaelehileng tse loantšang mofetše le lefu la pelo. U ka fumana li-flavonoids ka tee e tala, kofi, chokolete (khetha chokolete e lefifi e nang le bonyane karolo ea 70 lekholong ea cocoa) le litholoana tsa citrus tse kang grapefruit le lilamunu. (E amanang: Li-flavonoids li fumanoa lijong tse ngata tse khahlanong le ho ruruha tseo u lokelang ho li ja khafetsa.)
• Phenolic acid: E ts'oana le flavonoids, phenolic acid e sebetsa e le antioxidant ho fokotsa ho ruruha 'meleng. U ka li fumana meroho ea cruciferous e kang broccoli, cauliflower le limela tsa Brussels. Litholoana tse nang le li-phenolic acid ke liapole (tlohela letlalo hobane le na le khatello e phahameng), blueberries le cherries.
• Lignans: K'hemik'hale e kang estrogen e ka laolang lihormone 'meleng, lignans le eona e na le faeba e qhibilihang le e sa qhibilihang ka holim'a ts'ehetso ea sesole sa hau sa' mele. U ka fumana lignans lipeo, lithollo tse felletseng le limela tsa linaoa. Levinson o re flaxseed ke mohloli o ruileng oa lijo tsa lignans, kahoo etsa bonnete ba hore o fafatsa e 'ngoe ea eona holim'a likotlolo tseo u li jang. (Tsusumetso: Recipe ea Ultimate Peanut Butter le Banana Smoothie Bowl Recipe)
• Li-carotenoids: Mebala ena ea limela e bontšitsoe hore e sireletsa khahlanong le mefuta e meng ea mofetše le mafu a amanang le mahlo. Carotenoids e ikarabella bakeng sa mebala e khubelu, e mosehla le ea lamunu litholoana le meroho e mengata. (Sheba li-veggies tsena tse mebala-bala tse nang le phepo e nepahetseng bakeng sa bopaki bo bongata.) Tlas'a sekhele sa carotenoid ho na le lik'hemik'hale tsa phytochemicals tse kang beta-carotene (orange ka lihoete) le lycopene (e khubelu ka tamati). Mehloli e meng ea lijo e kenyelletsa litapole, squash ea mariha, mahapu le litholoana tsa morara.

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