Izithelo nemifino kucebile ngemibala ehlukahlukene, futhi umbala ngamunye uwumphumela wesethi ethile yama-antioxidants, ama-phytonutrients, nezakhi. Yingakho kubaluleke kakhulu ukuthi ukudla kuqukethe imifino nezithelo zayo yonke imibala esinikezwa yiMvelo. Umbala ngamunye uncike ku-pigment ehambisanayo. Kukholelwa ukuthi umbala omnyama futhi ocebile, imifino iwusizo kakhulu. I-BluePurple - Le mibala inqunywa okuqukethwe kwe-anthocyanins. Ama-Anthocyanins ama-antioxidants anenzuzo kakhulu empilweni yenhliziyo. Ukuba mnyama kombala oluhlaza okwesibhakabhaka, kuyanda ukugcwala kwama-phytochemicals kuwo. Isibonelo, ama-blueberries aziwa ngokuqukethwe kwawo okuphezulu kwama-antioxidants. Ezinye izithelo kuleli qembu zihlanganisa amahalananda, amajikijolo, amaplamu, ama-prunes, nokunye. Green – Imifino eluhlaza enamahlamvu inothile nge-chlorophyll kanye nama-isothiocyanates. Banomthelela ekunciphiseni ama-carcinogenic agents esibindini. Imifino eluhlaza njenge-broccoli ne-kale iqukethe izinhlanganisela zokulwa nomdlavuza. Ngaphezu kwama-antioxidants, imifino eluhlaza ye-cruciferous inothile nge-vitamin K, i-folic acid, ne-potassium. Ngakho-ke, ungawanaki amahlumela aseShayina naseBrussels, i-broccoli neminye imifino eluhlaza emnyama. Okuphuzi okuluhlaza – Imifino nezithelo kuleli qembu kunothile nge-lutein, ebaluleke kakhulu empilweni yamehlo. I-Lutein iyadingeka ikakhulukazi kubantu asebekhulile ukuvimbela ukuwohloka kwe-macular okuhlobene neminyaka. Ezinye zezithelo nemifino okuluhlaza okuphuzi kunovithamini C, njengokwatapheya, amakiwi nama-pistachio. Red I-pigment eyinhloko eyenza izithelo nemifino zibe nombala obomvu yi-lycopene. I-antioxidant enamandla, amandla ayo anamandla okuvimbela umdlavuza kanye nesifo senhliziyo kuyaphenywa okwamanje. Izithelo nemifino ebomvu inothile nge-flavonoids, i-resveratrol, i-vitamin C ne-folic acid. I-resveratrol itholakala ngobuningi esikhumbeni samagilebhisi abomvu. Eqenjini elifanayo kukhona ama-cranberries, utamatisi, amakhabe, amagwava, ama-grapefruit apinki nokunye. Owolintshi ophuzi I-Carotenoids ne-beta-carotene banesibopho sombala osawolintshi wezithelo nemifino ethile. Bacebile kakhulu kuvithamini A kanye ne-Retinol, ebalulekile ezinkingeni zezinduna. I-Vitamin A ikhuthaza ukuzivikela okuqinile nokubona okunempilo. Ucwaningo lubonisa ukuthi ama-beta-carotene athile ayasiza ekuvimbeleni umdlavuza wesisu nowomphimbo. Izibonelo: umango, amabhilikosi, izaqathe, amathanga, izucchini.
2022-11-11