Menene Waɗannan Magungunan Kwayoyin Kwayoyin da Kowa Ya Ci Gaba da Magana akai?

Wadatacce

• Menene Phytonutrient?
• Amfanin Lafiya na Phytonutrients
• Yadda Zaku iya cin ƙarin Ma'aunin phytonutrients
• Bita don

Idan ya zo ga cin abinci mai ƙoshin lafiya, manyan abubuwan abinci suna satar wasan kwaikwayon-da kyakkyawan dalili. A cikin waɗancan kayan abinci masu yawa akwai bitamin da ma'adanai waɗanda ke kiyaye jikin ku a matakin da ya dace. Wannan ya haɗa da phytonutrients-ko phytochemicals-waɗanda sune mahadin sinadarai da ake samu a cikin 'ya'yan itatuwa da kayan marmari masu yawa. Labari mai dadi? Wannan shine yanayin abinci na kiwon lafiya wanda wataƙila kuna bi. Duk da haka, ga abin da kuke buƙatar sani game da dalilin da yasa phytonutrients ke da mahimmanci da abin da cin su yake yi don kare jiki ɗaya ɗaya da kuke da shi.

Menene Phytonutrient?

Phytonutrients sune mahadi na halitta da tsire-tsire ke samarwa. Yi la'akari da su a matsayin kayan abinci masu yawa don tsire-tsire-ciki har da 'ya'yan itace da kayan marmari da kuka fi so-wanda ke taimakawa wajen kula da lafiyar shuka ta hanyar kare shi daga abubuwan muhalli kamar rana da kwari. Phytonutrients suna da kaddarorin antioxidant da anti-mai kumburi a cikin mahaɗan su waɗanda ke da kisa na fa'idodin kiwon lafiya, in ji Maya Feller, MS, R.D., CDN, Brooklyn, NY-based dieterist nutritionist. Ana samun phytonutrients a yawancin 'ya'yan itatuwa, kayan lambu, hatsi, da legumes (tunanin: strawberries, Kale, shinkafa mai launin ruwan kasa, da kaji) don haka akwai kyakkyawar dama da kun riga kun ci su.

Amfanin Lafiya na Phytonutrients

Phytonutrients sune manyan masu yaki da cututtuka. Cin su akai-akai yana da alaƙa da "ƙananan haɗarin cututtukan zuciya, nau'in ciwon sukari na 2, ciwon daji da yawa, da kuma sauran cututtuka na yau da kullun da rigakafin," in ji Jessica Levinson, MS, R.D.N., CDN, masanin abinci mai gina jiki kuma marubucin littafin. Mai Shirya Abinci na Mako 52. Kuma mata, musamman, za su iya cin gajiyar abubuwan gina jiki saboda bincike ya danganta abubuwan da ke samar da sinadarin don rage haɗarin kamuwa da cutar sankarar mama da ƙwai, in ji Feller. Amma hakika tasirin antioxidant ne wanda ke da hankalin kowa, in ji Levinson. "Wannan aikin antioxidant ne na yaƙar ƙwayoyin cuta masu lalata ƙwayoyin cuta waɗanda ke kare jiki daga wasu cututtukan daji da sauran cututtukan kumburi."

Ba a mance ba, an daɗe ana sanar da magungunan antioxidants don fa'idodin kula da fata. Duba kawai fa'idodin kulawar fata na bitamin C da bunƙasa kasuwancin samfuran kayan kwalliya na bitamin C. Mafi haske, fata mai ƙanana ta hanyar blueberries da almonds? Ba za a iya samun sauƙi sosai ba. (Masu Alaka: Kayayyakin Kula da Fata waɗanda ke Kariya daga gurɓatawa)

Yadda Zaku iya cin ƙarin Ma'aunin phytonutrients

Daga cikin nau'ikan phytonutrients daban-daban (akwai nau'ikan nau'ikan nau'ikan nau'ikan 10,000!) Yi la'akari da fifikon waɗannan huɗun a cikin abincin ku:

• Flavonoids: Flavonoids sun ƙunshi catechins na yau da kullun na antioxidants da anthocyanins, waɗanda aka sani don yaƙi da cutar kansa da cututtukan zuciya. Kuna iya samun flavonoids a cikin koren shayi, kofi, cakulan (zaɓi don cakulan duhu tare da aƙalla kashi 70 na koko) da 'ya'yan itacen citrus kamar innabi da lemu. (Mai alaƙa: Ana samun Flavonoids a yawancin waɗannan abinci masu hana kumburin ƙwayar cuta da yakamata ku ci akai-akai.)
• Phenolic acid: Hakazalika da flavonoids, acid phenolic yana aiki azaman maganin antioxidant don rage kumburi a jiki. Kuna iya samun su a cikin kayan lambu masu giciye kamar broccoli, farin kabeji, da Brussels sprouts. 'Ya'yan itãcen marmari waɗanda ke da acid na phenolic sune apples (barin fata saboda yana da babban taro), blueberries, da cherries.
• Lignans: Wani sinadari mai kama da isrogen wanda zai iya daidaita hormones a cikin jiki, lignans kuma yana ƙunshe da fiber mai narkewa da maras narkewa a saman tallafawa tsarin rigakafi. Kuna iya samun lignans a cikin tsaba, hatsi gabaɗaya, da legumes. Levinson ya ce flaxseed shine tushen tushen abinci na lignans, don haka ka tabbata ka yayyafa wasu daga ciki akan duk waɗancan kwanuka masu santsi da kuke ci. (Inspiration: Ƙarshen Man Gyada da Banana Smoothie Bowl Recipe)
• Carotenoids: An nuna waɗannan alatun shuka don kariya daga wasu cututtukan daji da cututtukan da ke da alaƙa da ido. Carotenoids suna da alhakin ja, rawaya, da lemu mai launin shuɗi a yawancin 'ya'yan itatuwa da kayan marmari. (Duba waɗannan kayan lambu masu launi daban-daban waɗanda ke ɗaukar babban nau'in abinci mai gina jiki don ƙarin shaida.) A ƙarƙashin laima na carotenoid akwai phytochemicals irin su beta-carotene (orange a cikin karas) da lycopene (ja a cikin tumatir). Sauran hanyoyin abinci sun haɗa da dankali mai daɗi, ɗanɗano na hunturu, kankana, da innabi.

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