Lik'hemik'hale tsa likokoana-hloko li hlahisa lik'hemik'hale ka tlhaho tse hlahisoang ke limela. Likokoanyana tse ling tsa phytochemicals li fa limela mebala ea tsona e ntle, joaloka li-blue bulries le tse khubelu tse tala le likokoanyana tse ling tsa phytochemicals li fa limela monko oa bona o ikhethang. Likokoana- hloko tsena li thusa limela ka ho hohela likokoanyana le libōpuoa tse ling hore li silafatse limela kapa li jale peo.
Lik'hemik'hemik'hale tsa 'mele li sebetsa ka tsela ea tlhaho' me li ka ama bophelo ba hau ha u ja limela tse nang le lik'hemik'hale. Liphuputso tsa lipatlisiso li bontša hore ho ka etsahala hore mefuta e fapa-fapaneng ea li-phytochemicals e ka thusa ho itšireletsa ho kankere kapa ho khoneha ho fokotsa kholo ea kankere, ho fokotsa ho ruruha le thuso ho laola lihomone.
Lipatlisiso tse ngata ke lipatlisiso tsa pele tse entsoeng ka liphoofolo tsa laboratory kapa lisele le lisele. Bakeng sa bafuputsi ba tseba hore na likokoana-hloko li na le melemo ea sebele ea bophelo bo botle, li hloka ho lekoa ho batho. Ho nka lilemo ho fumana boitsebiso ba mofuta ona 'me ka linako tse ling likokoana-hloko tsa phytochemicals ha li lekane.
Hangata lik'hemik'hale tsa likokoana-hloko li ntšoa limela, li sebetsoa le ho rekisoa e le li-supplement. Ka kakaretso li nkoa e le li sireletsehile, empa ha ho na molao o moholo mabapi le litekanyetso tsa tsona kapa esita le katleho, kahoo ke habohlokoa ho bua le mofani oa tlhokomelo ea bophelo pele u nka li-supplement tsena, haholo-holo haeba u na le maemo a bophelo bo botle.
Lik'hemik'hale tsa likokoana-hloko tseo u li jang
Ho na le likarolo tse fapaneng tsa limela tsa phytochemicals lijong tsohle tsa limela tseo u li jang 'me mehloli e meng e nka hore ke limatlafatsi. Leha ho le joalo, ho fapana le li-vithamine le liminerale, ha li nkoe e le limatlafatsi tse hlokahalang 'me ha ho na li-entries tsa lijo tse thehiloeng.
Litholoana, meroho, linate, lipeo, lithollo kaofela, le limela ke mehloli e molemo ka ho fetisisa ea li-phytochemicals.
Le hoja ho na le bopaki bo bongata ba hore ho ja lijo tse nang le lijo tse thehiloeng limela ho molemo bakeng sa bophelo bo botle ba hau, lipatlisiso ha li hlalositse hore na molemo oo o bakoa ke limela tsa phytochemicals ka ho khetheha. Melemo e ka ba ka lebaka la limatlafatsi kapa fiber. Hape ho ka khoneha hore batho ba jang lijo tse ngata tse thehiloeng limela le bona ba atisa ho ba mafolofolo le ho feta ho boloka boima bo boima.
Mefuta
Ho na le lihlopha tse 'maloa tsa likokoana-hloko tsa phytochemicals tse thehiloeng likhemikeng tsa tsona. Tse ling tsa lik'hemik'hale tse tsebahalang haholo tsa phytochemicals li akarelletsa li-carotenoids, tse akarelletsang alpha-carotene, beta-carotene, lutein , lycopene le zeaxanthin . Tsena tsohle tsa likokoana-hloko li ka fetoloa vithamine A 'meleng oa hau, empa boholo ba tsona, vithamine A e thehiloeng limela e tsoa beta-carotene.
- Sehlopha se seng sa likokoana-hloko tsa phytochemicals ke lelapa la flavonoids. Flavonoids e kenyeletsa:
- A bancyanidins , e fumanoang ka limela tse khubelu, tse putsoa le tse pherese tsa monokotsoai le morara.
- Li-flavanols , tse fumanoang ka tee, tsokolate, monokotsoai, morara le liapole.
- Flavanones , e fumanoang litholoana tsa citrus.
- Li-flavonol tse fumanehang ka litholoana le meroho e ngata.
- Litlolo tse fumanoang ka celery le pelepele tse chesang.
- Isoflavones e fumanoang ka soya le limela.
Mefuta e meng ea likokoana-hloko e akarelletsa lik'hemik'hale tseo u ka 'nang ua li bala ka tse kang:
- Resveratrol e fumanoang ka morara le likhantši.
- Li-Lignane li fumanoe peo le lihlahisoa tse feletseng.
- Li-phytosterol tse sebelisoang ho theola k'holeseterole e phahameng.
- Indole-3-carboninol e fumanoang litulong tse hlabang .
- Curcumin, e fumanoang ka turmeric.
- Chlorophyll, e fumanoang nthong leha e le efe e tala.
Fiber e ka boela ea hlalosoa e le phytochemical hobane e fumaneha feela limela, empa ka linako tse ling e khethoa e le lik'habohaedreite. Ho na le mefuta e mengata ea lijo tse akarelletsang cellulose, beta-glucan, hemicellulose, pectin, gomunu, inulin, oligofructose, le starch e hanyetsang.
Ho ja lijo tse nang le li-fiber tse ngata ho tla thusa ho boloka k'holeseterole ea hau ho hlahloba, le ho ntlafatsa tsamaiso ea lijo.
Ho ja lijo tse nang le fiber e phahameng ho ka fokotsa li-spikes tsa tsoekere tsa mali tse ka hlahang ha u ja boholo ba tsoekere kapa starch.
Lisebelisoa:
Setsi sa Linus Pauling Institute sa Univesithi ea Oregon State Centre ea Boitsebiso ba Litsebi. "Fiber."
Setsi sa Linus Pauling Institute sa Univesithi ea Oregon State Centre ea Boitsebiso ba Litsebi. "Flavonoids."
Setsi sa Linus Pauling Institute sa Univesithi ea Oregon State Centre ea Boitsebiso ba Litsebi. "Lik'hemik'hale tsa likokoana-hloko."
> Williamson G, Holst B. "Boikarabelo ba lijo (DRI) bakeng sa lijo tsa polyphenols: na re tsamaea ka tsela e nepahetseng?" Br J Nutriti. 2008 Jun; 99 Tlhaloso > 3: S55-8. >