Li-Phytonutrients le Kamoo U ka Fumanang Tse Eketsehileng Lijong Tsa Hao
Li-phytonutrients, tse tsejoang hape e le limela tsa phytochemicals, li entsoe ka metsoako (ntle le li-vithamine, liminerale le macronutrients ) tse nang le phello e ntle ea 'mele. Ho na le ba fetang 30 000, empa ke palo e nyane feela e 'nile ea hlahlojoa le ho hlahlojoa ho fihlela joale. Li-phytonutrients li ka sireletsa libilione tsa rona tsa lisele ho tsoa maloetse. Tse ling tsa tsona li na le liphello tsa antioxidant .
Ba bang ba ka ntlafatsa tsamaiso ea 'mele ea ho itšireletsa mafung, kapa ba na le liphello tse khahlanong le ho ruruha, likokoana-hloko, li-antibacterial, kapa kapa ho thusa ho lokisa tšenyo ea sele. Meroho le litholoana tse mebala-bala li atisa ho ba tse phahameng ka ho fetisisa lik'hemik'hale tsena, empa tee, tsokolate, linate, peo ea folaxe le oli ea mohloaare li boetse li na le mehloli e mengata ea limela tsa li-phytochemicals. Malapa a sa tšoaneng a limela a atisa ho malapa a mang a likokoana-hloko, ka mohlala, lijo tsa Orange li atisa ho ba le sehlopha sa carotenoid.
Ja Moriri: Li-Phytonutrients In Color
E ka 'na eaba u utloile hore u lokela ho "ja mookoli",' me bohlokoa ba phytonutrients ke lebaka le le leng leo ka lona. Ho ja mookoli ho re fa monyetla oa hore re fumane li-phytonutrients tse ntle ka ho fetisisa kaha mebala ea bona e fapaneng e fana ka melemo e sa tšoaneng ea bophelo bo botle. Ka mohlala, lycopene ka tamati le lipalesa tse pinki, li-anthocyanins li monokotsoai le li-flavonoids tsa tsokolate ke mehlala ea liphoofolo tse ntle tse sebetsang ka tsela e fapaneng.
Lihlopha tse ngata tse nang le likokoana-hloko (mohlala, flavonoids le lignans) li kena sehlopheng se seholo se bitsoang polyphenols.
Mona ke mebala e mehlano ea li-phytonutrients le mosebetsi oa mebala e 'ngoe le e' ngoe e amanang le eona:
- Bofubelu - liapole, mahapu, tse tala, li-beet, li-cherries le litholoana tsa morara
E tšehetsa prostate, pampiri ea moriana le DNA bophelo bo botle. Ho sireletsa khahlanong le kankere le lefu la pelo ho kenyelletsa lycopene, ellagic acid, quercetin, hesperidin, anthocyanidins
- Purple - eggplant, morara, blueberries le blackberries
E ntle bakeng sa pelo ea hau, boko, bone, methapo ea meriana le bophelo bo botle ba ts'oaetso, ho akarelletsa resveratrol, anthocyanins, phenolics, flavonoids - Green - kiwi, avocado, cantaloupe, broccoli, spinach
E thusa bophelo ba mahlo, ho sebetsa ha sebete, tšebetso ea sebete le bophelo bo botle ba sele ho akarelletsa EGCG, isothiocyanate, lutein, zeaxanthin, li-isoflavone, li-flavonoids, li-coumestans - White - eiee, li-mushroom, lipere
E tšehetsa masapo a phetseng hantle, mokhoa oa ho potoloha 'me o loantša lefu la pelo le kankere ho akarelletsa le EGCG, allicin, quercetin, indoles, glucosinolates - Yellow / Orange - mokopu, lihoete, diperekisi, phaenapole le papaya
E khothalletsa ho hōla hantle le nts'etsopele le bophelo bo botle ba mahlo, ho akarelletsa le alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein / zeaxanthin, hesperidin
Kamoo U ka Latsoang Seqhaqho sa Hao Hantle
Leano le bohlokoa haholo bakeng sa malapa a nang le bana ke ho boloka setšoantšo sa litholoana le meroho ho pota kichineng. Lipatlisiso li bontša hore ho ba har'a litšoantšo tsa litholoana le meroho ho ka eketsa lijo tsa hau. Ho molemo le ho feta, u ka boloka chate ka sehatsetsing kapa ka kichineng moo re ka hopotsang litholoana le meroho eo re seng re e jele le hore na ke "mebala" ea lijo tseo ba siileng ho e ja.