Phytochemicals yog ib qhov tshwm sim tshuaj ua los ntawm cov nroj tsuag. Ib co phytochemicals muab cov nroj tsuag lawv cov xim zoo nkauj, zoo li qhov nyuaj siab hauv blueberries thiab liab hauv raspberries thiab lwm yam phytochemicals muab cov nroj tsuag lawv cov xim txawv. Cov phytochemicals pab cov nroj tsuag ntawm cov kab thiab lwm cov tsiaj los ua kom cov nroj tsuag los yog kis cov noob.
Phytochemicals yog cov tshuaj lom thiab koj tuaj yeem cuam tshuam koj kev noj qab haus huv thaum koj noj cov nroj tsuag uas muaj lub tebchaw. Cov kev tshawb fawb pom tias nws muaj peev xwm hais tias ntau yam phytochemicals yuav pab tiv thaiv mob cancer los yog ua rau qeeb txoj kev loj hlob ntawm kev mob, txo cov mob thiab pab tswj cov tshuaj hormones.
Cov kev tshawb fawb feem ntau yog cov kev tshawb fawb ua ntej cov tsiaj txhu (lab) los yog ntawm cov hlwb thiab cov ntaub so ntswg. Rau cov kws tshawb fawb kom paub tias cov phytochemicals muaj kev noj qab haus huv tiag tiag, lawv yuav tsum raug kuaj hauv tib neeg. Nws yuav siv sij hawm ntau xyoo kom tau txais cov ntaub ntawv zoo li no thiab qee lub sij hawm phytochemicals tsis ntsuas li.
Phytochemicals feem ntau yog muab rho tawm los ntawm cov nroj tsuag, ua thiab muag raws li kev noj haus tshuaj. Lawv feem ntau suav hais tias yuav muaj kev nyab xeeb, tab sis tsis muaj ntau txoj cai hais txog lawv cov kev siv los sis cov hauj lwm zoo, yog li tseem ceeb nrog koj tus kws kho mob tham ua ntej koj noj cov tshuaj, tshwj xeeb tshaj yog tias koj muaj mob.
Phytochemicals hauv Koj Kev Noj Haus
Muaj ntau ntau hom phytochemicals nyob rau hauv tag nrho cov khoom noj cog koj noj thiab qee qhov kev pab cuam xav kom lawv ua cov as-ham. Txawm li cas los xij, tsis zoo li cov vitamins thiab minerals tawm, lawv tsis suav hais tias yuav tsum yog qhov tseem ceeb ntawm cov as-ham thiab tsis muaj cov kev pabcuam Dietary siv cov kev pabcuam.
Txiv hmab txiv ntoo, zaub, txiv ntseej, noob, cov noob txhu, thiab legumes yog qhov zoo tshaj plaws ntawm phytochemicals.
Txawm tias muaj cov pov thawj uas muaj kev noj haus zoo rau cov zaub mov raws li kev noj qab haus huv, kev tshawb fawb tsis tau piav qhia tias ntau npaum li cas ntawm qhov txiaj ntsig yog vim yog phytochemicals. Cov nyiaj pab tau yog vim cov as-ham los yog fiber. Nws tseem ua tau tias cov neeg uas noj zaub mov ntau dua tuaj yeem mob siab thiab feem ntau yuav ua kom muaj kev noj qab nyob zoo.
Hom
Muaj ntau ntau pawg ntawm phytochemicals raws lawv cov chemistry. Qee qhov zoo tshaj plaws-paub phytochemicals muaj xws li carotenoids, uas muaj alpha-carotene, beta-carotene, lutein , lycopene , thiab zeaxanthin . Tag nrho cov phytochemicals no yuav hloov mus rau vitamin A hauv koj lub cev, tab sis feem ntau, cov tshuaj vitamin A yog los ntawm cov beta-carotene.
- Lwm hoob ntawm phytochemicals yog tsev neeg flavonoids. Flavonoids muaj xws li:
- Cov nthocyanidins , uas pom muaj nyob rau hauv liab, xiav, thiab liab pigments ntawm berries thiab txiv hmab.
- Flavanols , uas pom nyob rau hauv tshuaj yej, chocolate, berries, grapes, thiab apples.
- Flavanones , uas muaj nyob rau hauv citrus txiv hmab txiv ntoo.
- Flavonols uas muaj nyob hauv ntau cov txiv hmab txiv ntoo thiab zaub.
- Flavones uas pom muaj nyob rau hauv celery thiab kub peppers.
- Isoflavones uas muaj nyob rau hauv cov kua thiab legumes.
Lwm yam phytochemicals muaj xws li txuas koj tau nyeem txog xws li:
- Resveratrol uas pom muaj hauv cov txiv hmab txiv ntoo thiab txiv laum huab xeeb.
- Lignans pom nyob rau hauv cov noob thiab cov whole grains.
- Phytosterols uas yog siv los txo cov roj (cholesterol).
- Indole-3-carboninol uas pom muaj nyob hauv cov veggies.
- Curcumin, uas yog pom nyob rau hauv turmeric.
- Chlorophyll, uas pom muaj nyob hauv txhua yam uas ntsuab.
Fiber tseem yuav raug cais ua ib phytochemical vim nws tsuas pom muaj nyob rau hauv cov nroj tsuag, tab sis qee zaus nws yog classified ua ib carbohydrate. Muaj ntau cov khoom noj uas muaj xws li cellulose, beta-glucan, hemicellulose, pectin, cov pos hniav, inulin, oligofructose, thiab cov hmoov nplej uas tiv taus.
Kev noj zaub mov ntau hauv fiber ntau yuav pab kom koj cov qib roj cholesterol nyob hauv kev kos, thiab txhim kho digestive system muaj nuj nqi.
Noj ib pluag mov uas muaj fiber ntau tuaj yeem ua rau cov ntshav qab zib qeeb heev uas yuav tshwm sim thaum koj noj cov dej qab zib lossis cov hmoov txhuv nplej siab.
Qhov chaw:
Oregon State University Linus Pauling Institute Micronutrient Information Center. "Fiber ntau."
Oregon State University Linus Pauling Institute Micronutrient Information Center. "Flavonoids."
Oregon State University Linus Pauling Institute Micronutrient Information Center. "Phytochemicals."
> Williamson G, Holst B. "Dietary reference intake (DRI) muaj nuj nqis rau kev noj haus polyphenols: puas yog peb taw tes rau hauv txoj hau kev?" Br J Nutr. Xyoo 2008 Jun; 99 Khoom > 3: S55-8. >