Vim li cas koj tiag tiag yuav tsum noj zaub nyoos, txiv hmab txiv ntoo thiab zaub ntsuab

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2024-01-13 01:43

Txhawb nqa

Phytonutrients - lwm "kev kho super rau txhua yam hauv ntiaj teb" lossis cov khoom tseem ceeb? Cia peb xav seb nws yog dab tsi.

Nws yog dab tsi?

Phytonutrients yog ib lo lus los ntawm kev noj haus. Raws li koj tuaj yeem qhia los ntawm nws cov duab, phytonutrients yog cov khoom noj muaj nyob hauv cov nroj tsuag.

Phytonutrients muaj ntau txoj haujlwm sib txawv. Ua ntej tshaj plaws, lawv tiv thaiv cov nroj tsuag los ntawm qhov phem ib puag ncig thiab kab tsuag. Sab nraud ntawm cov nroj tsuag (piv txwv li, nyob rau hauv tib neeg lub cev uas noj zaub), cov tebchaw no tuaj yeem ua rau cov tshuaj zawv plaub hau, protein modulators, antioxidants, antimicrobial thiab anti-inflammatory agents - uas yog, lawv koom nrog hauv cov metabolism thiab cuam tshuam rau lub cev.

Cov tshuaj twg yog suav tias yog phytonutrients thiab lawv yuav pab tau li cas

Ob peb pawg ntawm cov tshuaj hu ua phytonutrients. Xws li cov tebchaw tsis suav nrog hauv pawg ntawm cov vitamins, minerals, macronutrients, lossis fiber ntau. Feem ntau muaj tsib pawg ntawm phytonutrients.

Carotenoids. Cov no yog cov tebchaw uas muab zaub rau lawv cov xim daj, txiv kab ntxwv, lossis xim liab. Raws li qee qhov xwm txheej, qee qhov carotenoids tau hloov pauv hauv lub cev rau hauv cov vitamin A. Yog li ntawd, carotenoids tseem ceeb rau kev tswj hwm kev ua haujlwm ntawm lub cev.

Carotenoids suav nrog lycopene, beta carotene, cov lutein - thiab feem ntau muaj txog 600 qhov sib xyaw ua ke. Txhua tus ntawm lawv muaj nws tus kheej ua haujlwm, piv txwv li, kev tshawb fawb tau pom tias 6 mg ntawm lutein ib hnub yuav pab tswj qhov muag, tshwj xeeb tshaj yog thaum laus. Nws yog vim muaj cov ntsiab lus lutein siab uas blueberries suav hais tias yog qhov zoo rau qhov muag.

Flavonoids. Qhov no yog ib pawg loj ntawm cov tebchaw uas pom muaj nyob rau hauv cov cell saum npoo ntawm cov nroj tsuag, muaj ntau txhiab ntawm lawv. Raws li txoj cai, cov tshuaj no muaj ntau txoj haujlwm. Lawv yog siv nyob rau hauv tshuaj thiab kev lag luam raws li dyes, antioxidants thiab tannins. Flavonoids yog lub luag haujlwm rau kev nyuaj siab thiab ntshav muaj nyob hauv blueberries thiab txiv hmab txiv ntoo, piv txwv li.

Flavonoids koom nrog hauv cellular metabolism. Lawv pab txhawb lub cev cov txheej txheem detoxification vim tias lawv tuaj yeem ua rau cov tshuaj uas tsis koom nrog hauv cov txheej txheem metabolic.

Flavonoids yog cov tshuaj tiv thaiv kab mob thiab pab tswj kev mob plawv los ntawm kev tswj cov ntshav cholesterol.

Resveratrol - ib qho ntawm cov flavonoids pom nyob rau hauv txiv hmab txiv ntoo, liab cawu cub, txiv ntseej thiab txiv hmab txiv ntoo, kuj tau txuas rau cov txiaj ntsig zoo ntawm peb lub hlwb kev txawj ntse.

Glucosinolates. Lawv yog cov khoom ntawm ntau cov nroj tsuag uas muaj ntxhiab tsw, xws li mustard. Lawv txoj haujlwm yog los tiv thaiv kab tsuag. Lawv muab astringency rau tag nrho cov hom ntawm cabbage.

Zoo li qee cov flavonoids, glucosinolates tuaj yeem ua rau tsis yog tsuas yog cov kab tsuag sab nraud, tab sis kuj sab hauv. Peb tab tom tham txog xenobiotics - chemical compounds uas yog neeg txawv teb chaws rau peb lub cev.

Lwm txoj haujlwm tseem ceeb ntawm glucosinolates yog tshuaj tiv thaiv. Kev noj zaub mov nplua nuj nyob hauv ntau hom zaub cruciferous txhawb lub cev tiv thaiv kab mob.

Phytoestrogens. Cov no yog cov khoom uas zoo sib xws hauv cov qauv rau tib neeg cov tshuaj estrogen, tsuas yog lawv tsim nyob rau hauv cov nroj tsuag.

Phytoestrogens muaj txiaj ntsig zoo rau cov hlab plawv. Ntau cov kev tshawb fawb tshawb fawb tau tsom mus rau cov txiaj ntsig zoo ntawm phytoestrogens ntawm cov pob txha noj qab haus huv, uas tuaj yeem yog qhov tseem ceeb heev rau cov neeg laus.

Polyphenolsxws li ellagic acid lossis EGCG - epigallocatechin gallate, uas pom muaj ntau hauv cov tshuaj yej ntsuab. Qhov no yog ib pawg loj heev ntawm cov tebchaw (muaj ntau tshaj 500 ntawm lawv) uas muaj nyob rau hauv cov nroj tsuag, tiv thaiv lawv los ntawm ultraviolet hluav taws xob thiab muaj lub luag hauj lwm rau cov nyhuv antioxidant. Qhov no txhais tau hais tias lawv khi dawb radicals - txhoj puab heev molecules uas ua phem rau lub cev ua haujlwm. Tsis tas li ntawd, polyphenols muaj cov nyhuv anti-inflammatory. Hauv qee qhov kev tshawb fawb, ellagic acid tau pom cov txiaj ntsig zoo hauv kev tswj lub siab ua haujlwm thiab cov qib roj cholesterol hauv cov ntshav.

Kuv tuaj yeem nrhiav phytonutrients nyob qhov twg?

Cov lus teb yooj yim tshaj plaws rau lo lus nug no yog nyob rau hauv cov txiv hmab txiv ntoo, zaub thiab berries, nrog rau cov legumes thiab tag nrho cov nplej. Feem ntau, nyob rau hauv txhua yam uas loj hlob. Nws yuav luag tsis yooj yim sua kom xam tus nqi hauv grams ntawm txhua pawg ntawm phytonutrients hauv ntau hom nroj tsuag. Tab sis cov ntsiab lus ntawm ntau lub tebchaw paub.

Cov zaub mov tshiab los yog ua tiav tsawg kawg muaj cov ntsiab lus phytonutrient ntau dua li cov zaub mov siav. Yog li ntawd, nws tseem ceeb heev kom noj zaub thiab txiv hmab txiv ntoo nyoos - lawv muaj txiaj ntsig zoo dua.

Yuav kom tau txais tag nrho cov phytonutrients koj xav tau, koj yuav tsum noj tsawg kawg 300-400 g ntawm cov zaub tshiab thiab txiv hmab txiv ntoo ib hnub twg, qhov no yog tus qauv kub ntawm kev noj haus. Tseeb, ntxiv rau phytonutrients, zaub muaj cov vitamins, minerals, thiab fiber. Tag nrho cov no ua ke muaj txiaj ntsig zoo rau lub cev, thiab yog tias koj ua raws li kev noj zaub mov nplua nuj hauv zaub, lub cev yuav nyiam nws.

Cov zaub mov tshiab cog qoob loo muab lub cev nrog qhov siab tshaj plaws ntawm cov txiaj ntsig zoo, pab tswj lub cev hnyav thiab ua haujlwm ntawm lub plab.

Muaj cov tshuaj phytonutrient muaj. Kuv puas yuav tau lawv?

Txhua yam nyob ntawm koj lub siab nyiam. Feem ntau, nrog rau kev noj zaub mov kom zoo uas muaj ntau yam khoom noj, tsis tas yuav tsum muaj cov khoom noj ntxiv - phytonutrients los ntawm qhov chaw ntuj. Tab sis nrog kev thauj khoom siab thiab kev noj zaub mov tsis zoo, cov tshuaj ntxiv tuaj yeem tsim nyog - raws li kev pom zoo ntawm tus kws kho mob tshwj xeeb.

Cov tshuaj ntxiv uas muaj ntau hom phytonutrients twb nyob hauv khw. Xws li. Lawv muaj cov flavonoid hesperidin, carotenoid lycopene, polyphenols: ellagic acid thiab EGCG (epigallocatechin gallate). Tag nrho cov phytonutrients yog muab los ntawm cov khoom ntuj: alfalfa, acerola cherry, parsley, watercress. Ntxiv rau, NUTRILITE ™ muaj tag nrho cov vitamins, minerals thiab phytonutrients - koj tuaj yeem pom lawv ntawm tib lub vev xaib.

Puas muaj kev puas tsuaj los ntawm phytonutrients?

Yog tias koj tsis noj qee yam tshuaj hauv koob tshuaj poob siab, ces tsis muaj teeb meem los ntawm phytonutrients. Tab sis, piv txwv li, ntau cov tshuaj tua kab mob antioxidants (xws li qee cov phytonutrients) tuaj yeem ua rau muaj tshuaj lom nrog kev siv ntev.

Qhov no txhais tau hais tias yog tias koj tab tom noj cov tshuaj, koj yuav tsum tau saib xyuas cov ntsiab lus ntawm cov khoom sib txawv hauv lawv thiab tsis yuav cov complexes uas tib cov tshuaj pom. Raws li cov zaub mov, noj ntau cov txiv hmab txiv ntoo uas ua rau muaj teeb meem tseem yuav tsis ua haujlwm, yog li koj tsis tuaj yeem txwv koj tus kheej hauv qhov no.