Superfoods Onye ọ bụla chọrọ

Ndinaya

• Nyochaa maka

Nri osisi bụ kpakpando niile n'ihi na nke ọ bụla nwere phytochemicals pụrụ iche nke na-arụkọ ọrụ ọnụ iji lụso ọrịa ọgụ. Kedu ihe ọzọ, enwere ọtụtụ puku nri a ka ga -enyocha, yabụ enwere ozi ọma na -abịa.

Dabere na nyocha ọhụrụ, nri ndị a nwere phytochemicals nke na -egosi oke nhọrọ, ka David Heber, MD, Ph.D., onye isi Mahadum California, Los Angeles, Center for Human Nutrition na onye edemede nke Kedu Agba Bụ Nri Gị? (HarperCollins, 2001). Ya mere rie ọtụtụ n'ime ndị a:

Broccoli, kabeeji na kabeeji

Isothiocynanates dị na akwụkwọ nri ndị a na -akpọ obe na -akpali imeju imebi ọgwụ na -egbu egbu na carcinogens ndị ọzọ. N'ime ndị mmadụ nwere ike ịrịa ọrịa kansa eriri afọ, phytochemicals ndị a yiri ka ọ na -ebelata ihe egwu.

Karọt, mango na skwọsh oyi

Alfa na beta carotenes n'ime akwụkwọ nri na mkpụrụ osisi oroma ndị a na -ekere òkè na mgbochi ọrịa kansa, ọkachasị nke ngụgụ, esophagus na afọ.

Mkpụrụ osisi Citrus, apụl uhie na ji

Nnukwu ezinụlọ nke ogige a maara dị ka flavonoids dị na mkpụrụ osisi na akwụkwọ nri ndị a (yana mmanya na -acha ọbara ọbara) na -egosi nkwa dịka ndị na -alụ ọgụ kansa.

Garlic na eyịm

Ezinụlọ eyịm (gụnyere leeks, chives na scallions) bara ọgaranya na allyl sulfides, nke nwere ike inye aka belata ọbara mgbali elu ma gosipụta nkwa n'ichebe ọrịa kansa nke afọ na eriri afọ.

Mkpụrụ osisi grape mkpụrụ osisi, ose ose na tomato

Lycopene phytochemical dị adị n'ezie mgbe esi nri, nke na -eme mado tomato na ketchup ka ọ bụrụ isi mmalite ya. Lycopene na -egosi nkwa n'ịlụso ọrịa kansa na prostate ọgụ.

Mkpụrụ vaịn na-acha uhie uhie, blueberries na strawberries

Anthocyanins nke na -enye mkpụrụ osisi ndị a agba ha dị iche iche nwere ike nyere aka gbochie ọrịa obi site na igbochi ịmịnye ọbara. Anthocyanins na-egosikwa na ọ na-egbochi uto tumor.

Akwụkwọ nri, akwa akwa na ube oyibo

Lutein, nke na-egosi na ọ na-ebelata ihe ize ndụ nke ọrịa obi na ọrịa strok yana na-eche nche megide nrụrụ afọ nke metụtara afọ (nke na-eduga na ikpu ìsì), dịkwa ọtụtụ na ugu.

Nyochaa maka