Heano 9 zvikafu zvinovava zvinobatsira kune hutano hwako.
1. melon inovava
Bitter melon ivise yegirini, ine bumpy, yakaita magaka uye inovava zvakanyanya.
Inopedzwa munyika dzeAsia, Africa neCaribbean, asi isinganyanyi kufarirwa mune mamwe matunhu.
Bitter melon yakazara ne phytochemicals yakadai se triterpenoids, polyphenols, uye flavonoids, iyo yakaratidzwa inononoka kukura kwemhando dzakasiyana-siyana dzekenza mu test-tube uye zvidzidzo zvemhuka (1, 2).
Inoshandiswawo mumishonga yechisikigo kubatsira kuderedza mazinga ehuga muvanhu vane chirwere cheshuga.
Chidzidzo chemavhiki mana chakaratidza kuti kudya 2 mg yehupfu yakaomeswa inovava melon zuva nezuva zvakanyanya kuderedza huwandu hweshuga yeropa muvanhu vane chirwere cheshuga, asi kwete zvakanyanya seyakajairwa anti-diabetic mushonga (000).
Chidzidzo chakakura chakawana mibairo yakasanganiswa muvanhu uye yakaona kuti humbowo hahuna kukwana kukurudzira mavise anovava ekuwedzera kune vanhu vane chirwere cheshuga (4).
Kufanana nezvikafu zvinovava zvakawanda, melon inovava yakapfuma mune antioxidants, iyo inobatsira kudzivirira kukuvara kwesero kunokonzerwa nemahara radicals uye inogona kuderedza njodzi yako yechirwere chemoyo uye chirwere cheshuga (5, 6, 7).
Summary Bitter melon ine echisikigo chirimwa-based makemikari anogona kubatsira kudzivirira gomarara, kuderedza oxidative kusagadzikana, uye kuderera kweshuga yeropa.
2. Cruciferous miriwo
Mhuri yecruciferous inosanganisira miriwo yakawanda inovava, kusanganisira broccoli, Brussels inomera, makabheji, kare, radishes, uye arugula.
Zvikafu izvi zvine makomisheni anonzi glucosinolates, anovapa kuravira anovava uye ane basa rehutano hwakawanda (8).
Test-tube uye zvidzidzo zvemhuka zvakaratidza kuti glucosinolates inogona kunonoka kukura uye kupararira kwemasero egomarara, asi mhedzisiro iyi haina kuramba ichidzokororwa muzvidzidzo zvevanhu (9, 10, 11).
Kunyange zvazvo mamwe mashoko anoratidza kuti vanhu vanodya miriwo yakawanda yecruciferous vane ngozi shoma yekenza, kwete zvidzidzo zvose zvinobvumirana (8, 12).
Vamwe vaongorori vanotenda kuti kusawirirana uku kungave kuri nekuda kwekusiyana kwemajini pakati pevanhu, pamwe nekusiyana kwechisikigo mumazinga eglucosinolate nekuda kwemamiriro ekukura kwemiriwo uye nzira dzekubika. Imwe tsvakurudzo inodiwa (11, 13).
Pamusoro pezvavanogona kuita zvinopesana necancer mhedzisiro, iyo glucosinolates mucruciferous miriwo inobatsira chiropa chako ma enzymes kugadzirisa chepfu zvakanyanya uye nokudaro kuderedza mhedzisiro yavo yakaipa pamuviri wako (14).
Kunyangwe pasina kurudziro yepamutemo yakasimbiswa, kumwe kutsvagisa kunoratidza kuti kudya kanenge kashanu masevhisi ecruciferous miriwo pavhiki kunopa zvakanyanya hutano mabhenefiti (8).
Summary Cruciferous miriwo senge broccoli necabbage ine zvine simba anti-cancer komisheni uye inogona kuvandudza kugona kwechiropa chako kugadzira chepfu.
3. Green Dandelions
Iwe unogona kufunga kuti dandelions inongova sora rebindu, asi mashizha awo anodyiwa uye ane utano hwakanaka.
Dandelion mashizha ari pakati nepakati, mashizha akasvibira akajeka ane mipendero isina kukwana. Inogona kudyiwa yakasvibirira mumasaladhi, yakakangwa-yakakangwa sendiro yepadivi, kana kuisirwa musobho uye pastas.
Nemhaka yokuti inovava zvikuru, dandelion greens inowanzoenzanisa nezvimwe zvinonaka segariki kana lemon.
Kunyangwe paine kutsvagisa kushoma pane chaiyo yehutano mabhenefiti edandelion greens, iwo akapfuma mavhitamini nemamineral, anosanganisira calcium, manganese, iron, uye mavhitamini A, C, uye K (15).
Izvo zvakare zvine carotenoids lutein uye zeaxanthin, iyo inodzivirira maziso ako kubva kune cataract uye macular degeneration (16).
Pamusoro pezvo, dandelion greens ndiyo yakanakisa sosi ye prebiotics inulin uye oligofructose, iyo inosimudzira kukura kweane hutano gut mabhakitiriya (17).
Summary Dandelions akapfuma muvhitamini nemaminerari, ane carotenoids inobatsira hutano hwemaziso, uye sosi ye prebiotics inosimudzira kukura kwehutano hwematumbo mabhakitiriya.
4. Citrus Zest
Nepo nyama nemuto wemichero yecitrus yakaita seremoni, maranjisi, uye mazambiringa zvine kutapira kana tart, ganda rekunze uye chena pith zvinovava.
Izvi zvinokonzerwa nekuvapo kwe flavonoids, iyo inodzivirira michero kubva kune zvipembenene, asi ine hutano hwakawanda hwevanhu.
Muchokwadi, mapeel ecitrus ane huwandu hwepamusoro hweflavonoids kupfuura chero chikamu chemuchero (18).
Maviri eakanyanya kuwanda ecitrus flavonoids ndeye hesperidin uye naringin, ese ane simba antioxidants (19).
Test-tube uye tsvagiridzo yemhuka inoratidza kuti citrus flavonoids inogona kubatsira kurwisa cancer nekudzikisa kuzvimba, kuvandudza detoxification, uye kunonoka kukura uye kupararira kwekenza maseru, asi kutsvagisa kwevanhu kunodiwa (20).
Kana iwe uchida kuisa mapeel ecitrus mukudya kwako, unogona kuagaya uye kunakidzwa nawo sezest, woomesa uye woaisa mumwaka kana kuachengetedza uye woawedzera kune zvekuseredzera.
Summary Macitrus peels ane kuravira kunorwadza nekuda kwekuwanda kwawo kweflavonoids. Aya ma antioxidants ane simba anogona kuderedza kuzvimba uye kubatsira kudzivirira kubva kugomarara.
5. Cranberries
Cranberries ma berries matsvuku, anovava-tsvuku anogona kunakirwa akabikwa, akabikwa, akaomeswa kana akaiswa muto.
Ane mhando yepolyphenol inozivikanwa serudzi rweA proanthocyanidins, iyo inogona kudzivirira mabhakitiriya kubva kunamira kumusoro, senge matishu emuviri.
Izvi zvinogona kubatsira mukuderedza kuora kwemazino ebhakitiriya, kuderedza njodzi yako H. pylori zvirwere mudumbu uye kunyange kudzivirira E. coli intestinal uye urinary tract infections (21, 22, 23, 24).
Zvizhinji zvezvidzidzo izvi zvakaitwa mumachubhu ebvunzo kana mhuka, asi mhedzisiro yetsvakiridzo muvanhu iri kuvimbisa.
Chidzidzo chemazuva makumi mapfumbamwe chakawana kuti kunwa makapu maviri (90 ml) emuto wecranberry pazuva kwakabatsira kubvisa. H. pylori zvirwere zvemudumbu zvakapetwa katatu kupfuura placebo (22).
Zvimwe zvidzidzo zvakaratidza kuti zuva rega rega remapiritsi ecranberry ane 36 mg ye proanthocyanidins inogona kuderedza zvakanyanya kuwanda kwehutachiona hwehutachiwana, kunyanya muvakadzi (25, 26, 27, 28).
Mukuwedzera kune yavo antibacterial properties, cranberries yakapfuma zvinoshamisa mu antioxidants. Muchokwadi, iwo ane yakanyanya kuwanda ye24 yemichero yakadyiwa zvakanyanya (29).
Izvi zvinogona kutsanangura kuti nei kugara uchinwa muto wecranberry kwakabatanidzwa kune hutano hwemoyo huri nani, kusanganisira kudzikiswa kuderedzwa, mazinga eshuga yeropa, BP uye triglyceride mazinga (30).
Summary Cranberries akapfuma mu polyphenols uye antioxidants anobatsira kudzivirira marudzi akasiyana ehutachiona hwehutachiona uye anogona kuvandudza hutano hwemoyo.
6. cocoa
Cocoa powder inogadzirwa kubva kubhinzi yemuti wekoko uye inovava zvakanyanya kana isina kutapira.
Inowanzoshandiswa mumhando dzakasiyana-siyana dzekudya, inosanganiswa necocoa butter, cocoa doro, vanilla uye shuga kugadzira chokoreti.
Tsvagiridzo yakaratidza kuti vanhu vanodya chokoreti kanokwana kashanu pasvondo vane 56% yakaderera njodzi yechirwere chemoyo pane avo vasingaidye zvachose (31).
Izvi zvinogona kunge zvichikonzerwa ne polyphenols uye antioxidants inowanikwa mucocoa, inogona kuwedzera tsinga dzeropa uye kuderedza kuzvimba, nekudaro ichidzivirira moyo wako (32).
Kocoa zvakare yakanaka sosi yeanoverengeka trace minerals, kusanganisira mhangura, manganese, magnesium, uye iron (33).
Unsweetened cocoa powder, cocoa nibs, uye yakawedzera rima chokoreti ine nhamba yepamusoro ye antioxidants uye yakaderera huwandu hweshuga. Naizvozvo, ivo vanoita zvekuwedzera zvine hutano pakudya kwako (34).
Summary Kocoa yakapfuma mu polyphenols, antioxidants uye trace minerals, uye kugara uchinwa kunogona kudzivirira kubva kuchirwere chemoyo.
7. kofi
Kofi ndeimwe yezvinwiwa zvakanyanya kunwiwa pasi rese uye yekutanga sosi ye antioxidants muAmerican chikafu (35).
Kungofanana nezvikafu zvinovava zvakawanda, kofi yakazara nemapolyphenols anopa doro racho kuravira kwayo kwakasiyana.
Imwe yemapolyphenols akawanda mukofi ndeye chlorogenic acid, ine simba antioxidant ingangove inokonzera zvakawanda zvehutano hwekofi, kusanganisira kuderera kwekukuvara kweoxidative uye njodzi yakaderera yechirwere chemoyo uye chirwere cheshuga (36, 37, 38).
Zvidzidzo zvinoratidza kuti kunwa makapu matatu kusvika mana ekofi pazuva kunogona kuderedza njodzi yekufa, kenza uye chirwere chemoyo ne3%, 4% uye 17% zvichiteerana, zvichienzaniswa nekusanwa kofi zvachose (15).
Ongororo yakaparadzana yakawana kuti kapu yega yega yekofi inodyiwa zuva rega rega inoderedza njodzi yako yerudzi rwechipiri chirwere cheshuga ne7% (2).
Imwe tsvakurudzo inoratidzawo kuti kofi ine caffeine inogona kubatsira kudzivirira zvirwere zvetsinga, kusanganisira chirwere cheAlzheimer uye chirwere cheParkinson, asi tsvakurudzo yakawanda inodiwa kuti unzwisise kuti sei (41, 42).
Summary Kofi ine hupfumi hwakawanda hwe antioxidants uye polyphenols. Kunwa makapu matatu kusvika mana pazuva kunogona kuderedza njodzi yako yekufa, chirwere chemwoyo, chirwere cheshuga uye kusagadzikana kwetsinga.
8. Green Tea
Green tea ndicho chimwe chinwiwa chakakurumbira chinonwiwa pasi rose.
Iyo ine musikirwo inovava inovava nekuda kweiyo katechin uye polyphenol zvemukati.
Iyo inonyanya kuzivikanwa yekatechini iyi inonzi epigallocatechin gallate kana EGCG.
Test-chubhu uye zvidzidzo zvemhuka zvinoratidza kuti EGCG inogona kuderedza kukura kwekenza maseru, asi hazvizivikanwe kana ine mhedzisiro yakafanana muvanhu (43, 44).
Imwe tsvagiridzo inoratidza kuti vanogara girini vanonwa tii vane njodzi yakaderera yekuva nekenza, asi hazvisi zvese zvidzidzo zvakaratidza kubatsirwa (45).
Green tii zvakare ine akasiyana ma polyphenols anoita se antioxidants uye anti-inflammatories. Pamwe chete, izvi zvinosanganiswa zvinoderedza mahara radical kukuvara uye kuzvimba, izvo zvinogona kuderedza njodzi yechirwere chemoyo (46, 47, 48).
Muchokwadi, kunwa kapu imwe chete yegirini tii pazuva kunosanganiswa neinoda kusvika 20% yakaderedzwa njodzi yekurwadziwa kwemoyo (49).
Sarudza girinhi tii panzvimbo yemhando nhema kana chena kune yakanyanya dosi ye antioxidants (46, 50).
Summary Green tii ine makatechini uye polyphenols ane akawanda mabhenefiti ehutano, kusanganisira kudzivirirwa kunobvira kubva kugomarara uye njodzi yakaderera yechirwere chemoyo.
9. waini tsvuku
Waini tsvuku ine mhando mbiri huru dzepolyphenols - proanthocyanidins uye tannins - iyo inopa waini yakadzika ruvara uye kuravira kunorwadza.
Iko kusanganiswa kwedoro uye aya polyphenols kunogona kuderedza njodzi yako yechirwere chemoyo nekudzikisa cholesterol oxidation, kuderedza kugwamba kweropa, uye kuwedzera tsinga dzeropa (51).
Imwe tsvakurudzo ichangobva kuitika yakaratidzawo kuti waini tsvuku inogona kuva yakanaka kune ura hwako.
Chidzidzo chidiki chakawana kuti kunwa magirazi maviri ewaini tsvuku pazuva kwemwedzi kwakawedzera huwandu hwehutachiona hwehutachiona (52).
Pamusoro pezvo, idzi shanduko mumabhakitiriya emudumbu dzakabatanidzwa zvakananga neyakadzikira cholesterol mazinga uye kudzikira kuzvimba.
Kurarama kwenguva refu uye njodzi yakaderera yechirwere cheshuga uye osteoporosis zvimwe zvakanakira kunwa waini tsvuku (53).
Yeuka kuti kunwa doro zvakanyanya kunogona kukonzera kukuvara kwechiropa uye mamwe matambudziko ehutano. Naizvozvo zvakakosha kushandisa mwero.
Summary Waini tsvuku ine polyphenols iyo yakabatanidzwa kune zviri nani moyo uye hutano hwematumbo. Kunwa waini tsvuku kunogonawo kuwedzera hupenyu hurefu uye kuderedza njodzi yako yechirwere cheshuga uye osteoporosis.
Mhedzisiro yekupedzisira
Chikafu chinovava chinonaka chimwe nechimwe chine mabhenefiti ehutano akasiyana, kusanganisira dziviriro kubva kugomarara, chirwere chemoyo, uye chirwere cheshuga, pamwe nekudzikira kuzvimba uye oxidative kusagadzikana.
Mazhinji emabhenefiti aya anouya kubva kuhupamhi hwema polyphenols, anoita se antioxidants, anti-inflammatories uye kunyange prebiotics.
Sezvo kune marudzi akawanda ezvokudya zvinovava, zviri nyore kuisa zvimwe zvacho mukudya kwako kuti uwane hutano hwakawanda.