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Zipatso ndi ndiwo zamtundu wa lalanje ndi wachikasu zimaonedwa kuti ndi zathanzi kwambiri. Zakudya za malalanje ndi zachikaso zimapereka alpha-carotene ndi beta-carotene zomwe zimachepetsa chiopsezo cha matenda amtima ndi khansa, lipoti latsopano lipoti.
Ofufuza ku Centers for Disease Control and Prevention, adasanthula magawo a magazi mwa akulu 15,000 ndipo adapeza kuti anthu omwe amadya zipatso zamtundu wa lalanje amakhala nthawi yayitali chifukwa chokhala ndi ma antioxidants ambiri muzakudya zamtundu wa lalanje.
Nawu mndandanda wazipatso ndi ndiwo zamasamba zachikasu ndi zachikasu.
Mndandanda wa Zipatso za lalanje- Ndi Zipatso Zachikaso
1. Malalanje
2. Mandimu
3. Zipatso zamphesa
4. Pummelos
5. nthochi
6. Zipatso zamakala
7. Apurikoti
8. Anthu
9. timadzi tating'onoting'ono
10. Mango
11. Ma Cantaloupes
12. Mapichesi
13. Mananazi
14. Mapapaya
15. Zipatso zanyengo
Mndandanda Wa Masamba Achikaso- Ndi Achikaso- achikuda
1. Kaloti
2. Mbatata
3. Chimanga
4. Maluwa otentha
5. Dzungu
6. Beetroot wachikasu
7. Tsabola wa lalanje ndi wachikaso
Zonunkhira monga turmeric ndi ginger zimakhalanso ndi chikasu komanso lalanje.
N 'chifukwa Chiyani Muyenera Kudya Zakudya Zambiri Zamalalanje- Ndi Zakuda Zachikaso?
Zipatso zowoneka bwino ndi ndiwo zamasamba izi zimakhala ndi flavonoids, zeaxanthin, potaziyamu, lycopene, vitamini C ndi beta-carotene. Makinawa amalimbikitsa khungu labwino ndi maso ndikulimbikitsa chitetezo cha mthupi. Zipatso ndi ndiwo zamasamba okhala ndi lalanje zili ndi ma antioxidants omwe angathandize kuchepetsa kutupa, kulimbana ndi khansa komanso matenda amtima.
Ubwino Wa Zipatso Za lalanje Ndi Zachikaso Ndi Masamba
1. Zothandizira paumoyo wamaso ndikuchepetsa kufooka kwa macular
Ofufuza ku Westmead Institute for Medical Research adapeza kuti malalanje amakhala ndi vitamini C ndipo kudya kamodzi patsiku kungakutetezeni ku matenda amaso otchedwa macular degeneration. Kupezeka kwa vitamini C kumathandizira kukhala ndi mitsempha yathanzi m'maso mwanu ndikulimbana ndi cataract. Dzungu, papaya, mango, ndi zina zambiri, zilinso ndi vitamini C wambiri.
Kaloti amadziwika kuti amalimbikitsa thanzi la maso. Amakhala ndi beta-carotene omwe amathandiza kupewa matenda amaso ndi zina zovuta.
2. Zothandiza popewa khansa
Gulu la asayansi ku The State University of New Jersey lidapeza kuti turmeric yokha ndipo ikaphatikizidwa ndi phytonutrient yamasamba ngati kabichi ndi broccoli itha kukhala yothandiza pochiza komanso kupewa khansa ya prostate.
Kudya kwambiri ma antioxidants monga vitamini C, lutein ndi beta-carotene omwe amapezeka mu mbatata, kaloti, zipatso zamphesa komanso ma tangerines amalumikizidwa ndi prostate wathanzi. Malinga ndi Academy of Nutrition and Dietetics, zipatso zokhala ndi ma carotenoid ambiri monga ma mango ndi ma apricot zimalimbikitsanso thanzi la prostate.
3. Amachepetsa kuthamanga kwa magazi
Zipatso monga nthochi, ma apurikoti, malalanje, mananazi ndi mango zili ndi potaziyamu wambiri yemwe amathandiza kuchepetsa kuthamanga kwa magazi. Kafukufuku wambiri akuwonetsa kuti zipatso za citrus zokhala ndi vitamini C wocheperanso zimachepetsa chiopsezo chokhala ndi kuthamanga kwa magazi.
4. Amachepetsa cholesterol choipa
Ginger ali ndi gingerol, mankhwala omwe ali ndi mphamvu zamankhwala. Katunduyu, komanso kuchuluka kwa michere ndi mafuta achilengedwe, zimathandiza kuchepetsa kuchuluka kwama cholesterol oyipa mthupi.
Ma malalanje amakhala ndi zinthu zotchedwa phytosterol zomwe zimadziwika kuti zimaletsa cholesterol kuti isatengeke ndi maselo am'matumbo.
5. Amalepheretsa nyamakazi
Vitamini C wa antioxidant ndiwofunikira pakukula khungwa ndipo kusowa kwa antioxidant kumatha kuyambitsa matenda a nyamakazi. Zipatso monga mapapaya, mananazi, malalanje, zipatso zamphesa, cantaloupes, tsabola wachikasu amatulutsa vitamini C yomwe ingathandize kupewa matenda a nyamakazi powonjezera kufewetsa ndi kuchepetsa kutupa kwa mafupa ndikuchepetsa kupweteka kwamalumikizidwe.
6.Kulimbikitsa mapangidwe a collagen
Thupi limatulutsa collagen, zomanga thupi zomwe zimapezeka pakhungu, mothandizidwa ndi vitamini C. Ntchito yayikulu ya collagen ndikupereka kukhazikika ndi kulimba kwa khungu. Maungu ali ndi vitamini C wambiri komanso ma antioxidants omwe amathandizira kupanga collagen ndikupereka khungu lofewa.
Zipatso zina ndi ndiwo zamasamba zomwe zimathandizira kupanga collagen ndi chimanga, tsabola wachikasu, nthochi, mangos, ndi mandimu.
7. Amamenya mopanda malire
Tsabola wachikasu, ma apricots, mapichesi, zipatso za mphesa, chimanga, apricots, ndi zina zambiri, ndi malo opangira ma antioxidants monga vitamini A, vitamini C, ndi lycopene omwe ali ndi kuthekera kokulepheretsa kukula kwa maselo a khansa, kulimbikitsa chitetezo cha mthupi, ndi kukonzanso kuwonongeka maselo ndi minofu bwino.
8.Amalimbitsa chitetezo cha mthupi
Carotenoids monga beta-carotene ndi ofunikira pakugwira bwino ntchito kwa chitetezo cha mthupi. Ma carotenoid awa amapezeka zipatso ndi ndiwo zamasamba zachikasu ndi lalanje zomwe zimathandizira kukulitsa chitetezo chanu komanso kuteteza matenda.
Popanda ndiwo zamasamba zowoneka bwinozi, chitetezo chamthupi mwanu chikadakhala chofooka, khungu lanu limawonongeka, ndipo mukadakalamba msanga. Ndiye bwanji mungawachotsere pakudya kwanu? Pitirizani kuwawonjezera pa mbale yanu kuti mukhale ndi chakudya chopatsa thanzi.
Zipatso Zofiira & Masamba Amadzaza Ndi Maubwino Odabwitsa A Zaumoyo
Gawani nkhaniyi!
