Nthawi yotsatira mukakhala ku golosala, fufuzani masamba okongola kuti muwonjezere ku galimoto yanu yogula. Mitundu ya Blueberries, strawberries, raspberries, ndi mabulosi akuda ndi njira yosavuta, yokoma yotetezera thanzi lanu. Zipatso zikhoza kupezeka chaka chonse, kaya zatsopano kapena zowirira - mukhoza kukula nokha, komanso kuphatikizapo zakudya zanu.
Amadya kwambiri ndipo amatha kudyetsedwa pa kadzutsa ku oatmeal kapena kuwonjezera pa smoothie, kuponyedwa mu saladi pamasana, kapena kusungunuka mu kirimu chokoma "chabwino" cha mchere mukatha kudya.
Zipatso izi, zomwe zimalimbikitsa thanzi labwino zimakhala zowonjezera m'zigawo zamagetsi ndi cardioprotective antioxidant phytochemicals. Mankhwala ophera antioxidants, omwe amabwera kuchokera ku zakudya komanso mwachibadwa ndi thupi, ndi ofunika kwambiri pa thanzi lanu pamene akuteteza motsutsana ndi okosijeni ndi kuchepetsa kuwonongeka kwa maselo anu kuchokera kuzinthu zamagetsi. Ma radicals amadzimadzi amakhala osasunthika mamolekoni omwe ali ndi ma electron osayendayenda omwe angathe kuwononga mazinthu ndi zigawo zina zamagulu. Anagwiritsanso ntchito kuwononga kwadzidzidzi kwa nthawi yambiri ya thupi komanso kumayambitsa matenda aakulu, kuphatikizapo matenda a mtima ndi khansa. Antioxidants amalepheretsa kapena kuimitsa zomwe zimawombera ufulu waufulu, kuzichotsa.
Zipatso: Zambiri kuposa Antioxidants
Zakudya zina zowonjezera mavitamini C, monga vitamini C, zimagwira ntchito m'thupi makamaka ngati antioxidants.
The antioxidants mu zipatso ndi osiyana: Wamkulu antioxidant phytochemicals mu zipatso ndi anthocyanins, mu kalasi ya flavonoids. Mitundu ya phytochemicalsyi imayikidwa mu zikopa za zipatso, zomwe zimapanga maonekedwe ake, zimakhala ndi ubwino wambiri zomwe sizigwirizana ndi kutsogolo kwa antioxidant zotsatira.
Flavonoids ali ndi antioxidant ntchito; Komabe, akuganiza kuti amapindula kwambiri chifukwa cha zotsatira zake zina. Zipatso ndi ma flavonoids zapezeka kuti zichepetse mchere wambiri wa LDL cholesterol womwe umathandiza kuteteza kupanga chida cha atherosclerotic , kuwonjezera magazi a antioxidant mphamvu, kuchepetsa kukaniza kwa maselo otupa kupita kumakoma a zitsulo, ndi kusintha mphamvu ya magazi. Mankhwala a anthocyanin apamwamba ndi amchere amathandizidwa ndi kuchepetsa chizindikiro cha kutupa chotchedwa C-reactive protein, kutanthauza kuti zipatso zingathe kuchepetsa kutupa. Paltochemicals mu zipatso zimathandizanso kupanga nitric okusakaniza mumitsempha ya mitsempha, zomwe zimathandiza kuti magazi aziwatsata bwino. Kafukufuku wasonyeza kuti kudya kwapamwamba kwa flavonoid kumaphatikizapo ndi 45 peresenti yochepetsera chiopsezo cha matenda a mtima. Dokotala Wachikulire Phunziro Lachiwiri Deta yachiwiri inasonyeza kuti akazi achichepere ndi apakati omwe adadya katatu kapena kuposerapo mlungu uliwonse wa blueberries kapena strawberries anali ndi kuchepa kwa magawo 34 peresenti ya kuopsa kwa mtima poyerekeza ndi omwe adadya zipatso zochepa pamsana ndi zaka 18 -nthaŵi. Komanso, zipatso zimakhalanso ndi zotsatira zotsutsana ndi khansa komanso zimateteza chitetezo cha shuga komanso kuchepa kwa chidziwitso ndi ukalamba.
Zipatso Zili Zozizira
Kafukufuku wa nthawi yaitali woyerekeza ndi mabulosi amtundu kapena flavonoid amasonyeza kuti mapindu onse a m'mitima ya zipatso amawonjezera kufunika kwa moyo wautali, malingana ndi kuchepetsedwa kwa chiopsezo cha zonse zomwe zimachititsa kuti anthu azifa mu maphunzirowa.
Zipatso ndi zipatso zomwe zili ndi chiwerengero cha zakudya zowonjezera zakudya komanso zakudya zowonjezera; Ndikuwona kuti iwo ndi opambana. Pamodzi ndi masamba, nyemba, anyezi, bowa, ndi mbewu, zipatso zimapanga G-BOMBS , ndilo mawu omwe mungagwiritse ntchito kukumbukira zakudya zowonjezera thanzi padziko lapansi. Izi ndi zakudya zomwe muyenera kudya tsiku ndi tsiku, ndipo ayenera kupanga gawo lalikulu la zakudya zanu pofuna kulimbikitsa thanzi komanso moyo wathanzi komanso kulimbana ndi matenda aakulu.
Chinthu chimodzi ndi chotsimikizirika: Ndizodziwikiratu kuti mapepala ang'onoang'ono a zipatso zabwino kwambiri amakhala ndi mphamvu zodabwitsa zothandizira thanzi lathu. Ndizofunikira kwambiri pa zakudya zowonjezera kwambiri. Idyani zipatso tsiku ndi tsiku kuti mupereke thupi lanu chitetezo ku zowonongeka kwaulere, kutupa, matenda a mtima, ndi khansa.
Zotsatira:
Basu A, Rhone M, Lyons TJ. Zipatso: Zowonjezera zimakhudza thanzi la mtima. Nthiti Rev 2010, 68: 168-177.
Chong MF, Macdonald R, Lovegrove JA. Chipatso cha polyphenols ndi CVD pangozi: kubwereza maphunziro opindulira anthu. Magazini ya ku Britain ya zakudya 2010, 104 Suppl 3: S28-39.
Erdman JW, Jr., Balentine D, Arab L, et al. Flavonoids ndi thanzi labwino: zochitika za ILSI ku North America Flavonoids Workshop, May 31-June 1, 2005, Washington, DC. Journal ya nutrition 2007, 137: 718S-737S.
Galleano M, Pechanova O, Fraga CG. Kuthamanga kwa magazi, nitric oxide, okosijeni, ndi zakudya zamasamba chomera polyphenols. Pulogalamu yamakono ya zamakono 2010, 11: 837-848.
Dr Dr J, Drake VJ: Flavonoids. Mu Njira Yogwirizana ndi Zakudya za Phytochemicals ndi Zina Zakudya Zakudya. Chipembedzo; 2012: 83-108