Izibalo ezisemthethweni zibonisa ukuthi amazwe amathathu aphezulu emhlabeni anesikhathi esiphezulu sokuphila okwamanje ahlanganisa iMonaco, Japan kanye neSingapore. Lezi yizindawo lapho izakhamuzi zinezinga eliphezulu lokuphila, futhi ukudla okunempilo kuyisici esibalulekile salokhu.
Kunokudla okuthile okunomsoco kunezinye, futhi eziningi zazo ziboniswe ocwaningweni ukuthi zinomphumela wokuvikela ezinhlobonhlobo zezifo. Ake sixoxe ngabangcono kakhulu.
I-Edamame (ubhontshisi wesoya)
I-Edamame, noma ubhontshisi wesoya omusha, bekuyinsada yokudla kwase-Asia ezizukulwaneni ngezizukulwane, kodwa manje nawo athola ukuduma entshonalanga naseYurophu. Ubhontshisi wesoya uvame ukuphakelwa njengokudla okulula futhi wengezwe ezitsheni ezihlukahlukene, kusukela esobho kuya ezitsheni zelayisi.
Ubhontshisi ucebile ngama-isofravones (uhlobo lwe-phytoestrogen), izinhlanganisela zezitshalo ezine-anti-inflammatory, antioxidant, anti-cancer, kanye ne-antimicrobial properties. Ngakho, angasiza ekulawuleni ukusabela komzimba okuvuvukalayo, abambezele ukuguga kwamangqamuzana, alwe namagciwane, futhi avikele nomdlavuza othile.
I-Edamame inothile nge-genistein ne-daidzein. Ucwaningo lwangonyaka odlule lwathola ukuthi i-genistein ingasetshenziswa ukuthuthukisa umdlavuza webele. Ngesikhathi esifanayo, abalobi bocwaningo baphawula ukuthi "ukusetshenziswa kwesoya impilo yonke kuhlotshaniswa nengozi encishisiwe yokuba nomdlavuza webele," ngakho-ke singafaka ngokuphepha ubhontshisi wesoya ekudleni kwethu.
Tofu
Ngokufanayo, i-tofu eyenziwe ngesoya nayo inezinzuzo zezempilo. Ngokuvamile okutholakala ezitsheni ezijwayelekile zase-East Asia, i-tofu ingathoswa, ibhakwe, yenziwe ama-casseroles nama-dessert.
I-Tofu icebile kuma-isoflavones, izakhiwo ezizuzisayo ezichazwe ngenhla. Kodwa futhi iwumthombo omuhle wamaprotheni futhi iqukethe wonke ama-amino acid abalulekile asiza ekuhlanganiseni amaprotheni.
Ngaphezu kwalokho, i-tofu icebile ngamaminerali agcina umzimba unempilo futhi inikeza amandla. I-Tofu iwumthombo we-calcium, insimbi, i-manganese, i-selenium, i-phosphorus, i-magnesium, i-zinc nethusi.
Abanye ochwepheshe basikisela ukuthi ukudla i-tofu kungakwenza uzizwe ugcwele isikhathi eside, ngakho ukuyifaka ekudleni kwakho kungasiza ekuvimbeleni ukudla ngokweqile.
Izaqathe
Lesi sithako esithandwayo sokupheka siyanconywa ngenxa yokuqukethwe kwayo okuphezulu kwe-beta-carotene. Ingahlanganiswa ibe uvithamini A, okuthi, ngokweNational Institutes of Health, ehilelekile ekusebenzeni kwamasosha omzimba, ekuboneni nasekuzaleni. Imizimba yethu ayikwazi ukukhiqiza ivithamini A iyodwa, ngakho-ke kufanele itholakale ekudleni. Le pigment futhi iyi-antioxidant engavikela amangqamuzana emizimbeni yethu emonakalweni nasekugugeni okubangelwa ama-radicals mahhala.
Ngaphezu kwalokho, ucwaningo luye lwabonisa ukuthi ukudla okucebile nge-carotenoid kungase kuvikele ekuwohlokeni okuhlobene neminyaka kanye nokulimala okubukwayo.
Ezinye izinhlobo zezaqathi, njengezaqathi ezimhlophe, azinayo i-beta-carotene, kodwa zonke ziqukethe i-falcarinol, izakhi ucwaningo oluye zabonisa ukuthi zingavikela umdlavuza.
Izaqathi eziluhlaza zingcono kakhulu ekudleni okunempilo, nokho zikhona izindlela zokuzipheka ezingagcina imisoco eminingi.
Imifino ye-Cruciferous
Enye into ebalulekile yokudla imifino ye-cruciferous efana ne-cauliflower, i-broccoli, i-radish, iklabishi. Zicebile ikakhulukazi ezakhamzimba, okuhlanganisa amavithamini C, E, K, i-folic acid, amaminerali (i-potassium, i-calcium, i-selenium) kanye ne-carotenoids (i-lutein, i-beta-carotene ne-zeaxanthin).
Imifino ye-Cruciferous nayo iqukethe ama-glucosinolates, izinto eziwanikeza ukunambitheka kwawo okubabayo. Lezi zinto zitholwe zinemiphumela enenzuzo emzimbeni. Ezinye zazo zilawula ukucindezeleka nokuvuvukala, zinezakhiwo ezilwa namagciwane, kanti ezinye zivikela ngisho nomdlavuza. I-Kale, i-broccoli ne-kale inomphumela ovikelayo empilweni yenhliziyo ngenxa yokuqukethwe kwe-vitamin K.
Olunye ucwaningo lwakamuva lubonise ukuthi ukudla imifino ye-cruciferous kungaba indlela enhle yokuthuthukisa ukusebenza kobuchopho. Okokugcina, imifino ye-cruciferous iwumthombo omuhle kakhulu we-fiber encibilikayo, edlala indima ebalulekile ekulawuleni amazinga kashukela egazini kanye nokunciphisa ukumuncwa kwamafutha, okusiza ukuvimbela ukuzuza kwesisindo.
Citrus
Izithelo ezisawolintshi zingamaqhawe okudla okunempilo. Iwolintshi, i-tangerine, i-lime nezinye izithelo ezisawolintshi zitholakala emhlabeni wonke.
Isikhathi eside, izithelo ezisawolintshi ziye zatuswa izazi zokudla okunomsoco ngokuqukethwe kwazo okuphezulu kwe-vitamin C. Kodwa ochwepheshe manje bathi lolu hlobo lwesithelo ludlula uvithamini C nje kuphela.
Izithelo zicebile ngoshukela, i-fiber yokudla, i-potassium, i-folic acid, i-calcium, i-thiamine, i-niacin, i-vitamin B6, i-phosphorus, i-magnesium, ithusi, i-riboflavin, ne-pantothenic acid. Futhi lolu akulona lonke uhlu lwezinto eziwusizo.
Ucwaningo luye lwabonisa ukuthi ama-flavonoid, acebile kakhulu ngezithelo ze-citrus, angavimbela noma anciphise izifo ezingapheli ezibangelwa ukukhuluphala, futhi anamandla okulwa nomdlavuza.
Ucwaningo lwamanje luphakamisa ukuthi ukwakheka kwethu kofuzo kungase kubaluleke maqondana nokuthi yikuphi ukudla okulungele impilo yethu. Ngakho qiniseka ukuthi ulandela ukudla okunempilo okukufanele ngempela.