Phytonutrients thiab Koj Yuav Ua Li Cas Thiaj Tau Ntau Ntxiv ntawm Koj Kev Noj Haus
Phytonutrients, tseem hu ua phytochemicals, yog cov txuas nyob hauv cov nroj tsuag (apart from vitamins, minerals, thiab macronutrients ) uas muaj cov nyhuv lig hauv lub cev. Muaj ntau tshaj 30,000 ntawm lawv, tseem tsawg tus naj npawb tau soj ntsuam thiab sim kom deb li deb. Phytonutrients tuaj yeem tiv thaiv peb lub hlwb ntawm cov kab mob. Qee leej muaj antioxidant teebmeem.
Lwm tus tuaj yeem ua rau lub cev tsis muaj zog, los yog muaj teebmeem uas yog cov tshuaj tua kab mob, tshuaj tua kab, tua kab mob, lossis pab kho kev puas hlwb. Cov kua zaub thiab txiv hmab txiv ntoo yuav tsum muaj ntau tshaj plaws hauv cov tshuaj no, tab sis tshuaj yej, chocolate, txiv ntseej, flax noob, thiab txiv roj roj kuj yog qhov tseem ceeb ntawm phytochemicals thiab. Ntau tsev neeg ntawm cov nroj tsuag yuav zoo rau qee cov tsev neeg ntawm phytonutrients, piv txwv li, txiv kab ntxwv txiv kab ntxwv yuav muaj cov carotenoid pawg.
Noj Ib Zaj Zaj Zog: Phytonutrients Color
Tej zaum koj tau hnov hais tias koj yuav tsum "noj ib tug zaj sawv", thiab qhov tseem ceeb ntawm phytonutrients yog ib qho laj thawj yog vim li cas. Kev noj khoom haus ib qho khoom plig pub rau peb kom tau qhov zoo tshaj plaws ntawm phytonutrients raws li lawv cov xim txawv muab ntau cov kev pab kho mob. Piv txwv li, cov lycopene hauv cov txiv lws suav thiab cov txiv kab ntxwv qaub liab, cov anthocyanins hauv cov txiv hmab txiv ntoo, thiab cov flavonoids hauv chocolate yog txhua yam piv txwv ntawm kev phom sij uas ua haujlwm txawv.
Ntau pawg phytonutrient pawg (xws li, flavonoids thiab lignans) poob rau hauv ib pawg loj uas hu ua polyphenols.
Ntawm no yog tsib lub xim ntawm phytonutrients thiab cov kev ua ntawm txhua ntawm nws cov kab xim:
- Red - apples, watermelon, raspberries, beets, cherries thiab grapefruit
Txhawb nqa prostate, tso zis mob thiab DNA kev noj qab haus huv. Kev tiv thaiv kabmob thiab kab mob hauv lub plawv muaj xws li cov qe, kua qaub, quercetin, hesperidin, anthocyanidins
- Ntshav - eggplant, grapes, blueberries thiab blackberries
Zoo rau koj lub plawv, hlwb, pob txha, hlab ntsha thiab kev txawj ntse xws li resveratrol, anthocyanins, phenolics, flavonoids - Ntsuab - kiwi, avocado, cantaloupe, broccoli, spinach
Txhawb qhov muag kev noj qab haus huv, kev ua haujlwm hauv lub siab, kev ua haujlwm hauv lub cev thiab kev kho mob ntawm tes xws li EGCG, isothiocyanate, lutein, zeaxanthin, isoflavones, flavonoids, coumestans - Dawb - dos, nceb, pears
Txhawb cov pob txha noj qab nyob zoo, lub plawv thiab lub plawv mob plawv thiab cancer xws li EGCG, allicin, quercetin, indoles, glucosinolates - Yellow / Txiv kab ntxwv - taub dag, carrots, peaches, pineapple thiab papaya
Txhawb nqa kev noj qab haus huv thiab kev loj hlob thiab kho qhov muag zoo nrog rau alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein / zeaxanthin, hesperidin
Yuav ua li cas tiag tiag saj tus zaj sawv
Ib qho uas zoo tshaj plaws rau cov tsev neeg nrog me nyuam yaus yog khaws cov yees duab ntawm txiv hmab txiv ntoo thiab zaub ib ncig ntawm chav ua noj. Tshawb nrhiav pom tias tsuas yog nyob ntawm cov duab ntawm txiv hmab txiv ntoo thiab zaub yuav ua rau koj noj cov khoom noj. Txawm tias zoo dua, koj tuaj yeem khaws ib daim qauv rau lub tub yees los yog hauv qhov chaw ua noj ua haus uas peb nco txog tias txiv hmab txiv ntoo thiab zaub uas peb twb tau noj lawm thiab "xim" cov zaub mov uas lawv tau noj lawm.