Superfoods Txhua Tus Neeg Xav Tau

Zoo Siab

• Ntsuam xyuas rau

Cov zaub mov cog yog txhua lub hnub qub vim tias txhua tus muaj cov phytochemicals tshwj xeeb uas ua haujlwm ua ke los tiv thaiv kab mob. Dab tsi ntxiv, muaj ntau txhiab tus zaub mov uas tseem tsis tau tshuaj xyuas, yog li muaj xov xwm zoo ntxiv tuaj.

Raws li kev tshawb fawb tshiab, cov khoom noj hauv qab no muaj cov tshuaj phytochemicals uas ua pov thawj tias yog kev xaiv zoo, hais tias David Heber, MD, Ph.D., tus thawj coj ntawm University of California, Los Angeles, Center for Human Nutrition thiab tus sau ntawm Koj Cov Khoom Noj Yog Dab Tsi? (HarperCollins, 2001). Yog li noj ntau ntawm cov no:

Broccoli, zaub qhwv thiab zaub qhwv

Cov isothiocynanates hauv cov zaub cruciferous no txhawb lub siab kom zom cov tshuaj tua kab thiab lwm yam carcinogens. Hauv cov neeg uas raug mob qog noj ntshav, cov phytochemicals zoo li txo qis kev pheej hmoo.

Carrots, mangos thiab squash lub caij ntuj no

Cov alpha thiab beta carotenes hauv cov txiv kab ntxwv zaub thiab txiv hmab txiv ntoo no ua lub luag haujlwm tiv thaiv kab mob qog noj ntshav, tshwj xeeb yog ntawm lub ntsws, txoj hlab pas thiab plab.

Citrus txiv hmab txiv ntoo, txiv apples liab thiab yam

Tsev neeg loj ntawm cov sib txuas hu ua flavonoids pom hauv cov txiv hmab txiv ntoo thiab zaub no (nrog rau cawv liab) qhia kev cog lus tias yog cov neeg tua qog noj ntshav.

Qej thiab dos

Cov dos tsev neeg (xws li leeks, chives thiab scallions) yog nplua nuj nyob rau hauv allyl sulfides, uas yuav pab tau txo cov ntshav siab thiab qhia tau hais tias yuav tiv thaiv cov qog nqaij hlav ntawm lub plab thiab lub plab zom mov.

Txiv kab ntxwv liab, txiv tsawb liab thiab txiv lws suav

Phytochemical lycopene yeej muaj ntau dua tom qab ua noj, uas ua rau lws suav muab tshuaj txhuam thiab ketchup qhov zoo tshaj plaws ntawm nws. Lycopene qhia kev cog lus tiv thaiv mob qog noj ntshav thiab mob qog noj ntshav.

Liab grapes, blueberries thiab strawberries

Anthocyanins uas muab cov txiv hmab txiv ntoo no rau lawv cov xim sib txawv tuaj yeem pab tiv thaiv kab mob hauv lub plawv los ntawm kev tiv thaiv kev txhaws. Anthocyanins kuj tshwm sim inhibit qog hlav.

Spinach, zaub ntsuab thiab avocado

Lutein, uas zoo nkaus li txo qhov kev pheej hmoo ntawm cov kab mob plawv thiab mob hlab ntsha tawg, nrog rau kev tiv thaiv lub hnub nyoog ntsig txog macular degeneration (uas ua rau dig muag), kuj muaj ntau nyob rau hauv taub dag.

Ntsuam xyuas rau