Dab tsi yog Phytonutrients Txhua Tus Neeg Hais Txog?

Zoo Siab

• Phytonutrient yog dab tsi?
• Cov txiaj ntsig kev noj qab haus huv ntawm Phytonutrients
• Yuav Ua Li Cas Koj Noj Ntau Phytonutrients
• Tshuaj xyuas rau

Thaum nws los txog rau kev noj qab haus huv, superfoods nyiam nyiag cov yeeb yam-thiab rau qhov laj thawj zoo. Nyob rau hauv cov superfoods yog cov vitamins thiab minerals uas ua rau koj lub cev ua haujlwm ntawm qhov zoo. Qhov no suav nrog phytonutrients-lossis phytochemicals-uas yog cov tshuaj lom neeg muaj nyob hauv ntau cov txiv hmab txiv ntoo thiab zaub. Txoj xov zoo? Nov yog ib qho khoom noj noj qab haus huv uas koj tab tom ua raws. Tseem, ntawm no yog qhov koj yuav tsum paub txog vim li cas phytonutrients tseem ceeb thiab noj dab tsi los tiv thaiv tib lub cev koj tau txais.

Phytonutrient yog dab tsi?

Phytonutrients yog ntuj tsim los ntawm cov nroj tsuag. Xav txog lawv li superfoods rau cov nroj tsuag-xws li koj nyiam txiv hmab txiv ntoo thiab veggies-uas pab tswj kev noj qab haus huv ntawm cov nroj tsuag los ntawm kev tiv thaiv nws los ntawm ib puag ncig yam xws li lub hnub thiab kab. Phytonutrients muaj cov tshuaj tiv thaiv kab mob thiab tiv thaiv kab mob hauv lawv cov khoom sib xyaw uas muaj cov txiaj ntsig kev noj qab haus huv, hais tias Maya Feller, MS, RD, CDN, Brooklyn, NY-raws li kev noj zaub mov noj zaub mov. Phytonutrients muaj nyob hauv ntau cov txiv hmab txiv ntoo, zaub, nplej, thiab legumes (xav tias: txiv pos nphuab, zaub xas lav, txhuv xim av, thiab taum pauv) yog li muaj sijhawm zoo uas koj twb tau noj lawm.

Cov txiaj ntsig kev noj qab haus huv ntawm Phytonutrients

Phytonutrients yog cov kab mob sib kis loj. Noj lawv li niaj zaus cuam tshuam nrog "txo qis kev pheej hmoo ntawm kab mob plawv, hom 2 mob ntshav qab zib, ntau yam mob qog noj ntshav, ntxiv rau lwm yam kab mob ntev thiab tiv thaiv kab mob," hais tias Jessica Levinson, MS, R.D.N., CDN, kws tshaj lij kev noj zaub mov zoo thiab sau ntawm 52-Lub Limtiam Pluas Mov Npaj. Thiab cov poj niam, tshwj xeeb, tuaj yeem tau txais txiaj ntsig los ntawm phytonutrients vim tias kev tshawb fawb tau txuas phytonutrients kom txo qis kev pheej hmoo ntawm qog nqaij hlav hauv lub mis thiab zes qe menyuam, hais tias Feller. Tab sis nws yog cov tshuaj tiv thaiv kab mob antioxidant tiag tiag uas muaj txhua tus neeg mloog, hais tias Levinson. "Nws yog qhov no antioxidant muaj nuj nqi ntawm kev sib ntaus sib tua cell- puas dawb-radicals uas tiv thaiv lub cev los ntawm tej yam mob qog noj ntshav thiab lwm yam inflammatory kab mob."

Tsis tas li ntawd, cov tshuaj antioxidants tau ntev tau hais tseg rau lawv cov txiaj ntsig kho tawv nqaij. Tsuas yog saib cov txiaj ntsig tsis txaus ntseeg ntawm kev saib xyuas tawv nqaij vitamin C thiab kev lag luam khoom lag luam zoo nkauj vitamin C. Brighter, hluas-saib tawv nqaij los ntawm txoj kev ntawm blueberries thiab almonds? Yuav tsis yooj yim dua. (Muaj feem xyuam: Cov Khoom Kho Mob Ntawm Daim tawv nqaij uas Tiv Thaiv Tiv Thaiv Pollution)

Yuav Ua Li Cas Koj Noj Ntau Phytonutrients

Tawm ntawm ntau yam phytonutrients sib txawv (muaj ntau txog 10,000 yam sib txawv!) Txiav txim siab ua ntej plaub yam no hauv koj cov zaub mov noj:

• Flavonoids: Flavonoids muaj cov tshuaj tiv thaiv kab mob ntau yam catechins thiab anthocyanins, uas paub tias yuav tiv thaiv kab mob qog noj ntshav thiab mob plawv. Koj tuaj yeem pom flavonoids hauv cov tshuaj yej ntsuab, kas fes, qhob noom xim kasfes (xaiv cov qhob noom xim kasfes tsaus nti nrog tsawg kawg 70 feem pua ​​cocoa) thiab txiv hmab txiv ntoo zoo li txiv kab ntxwv qaub thiab txiv kab ntxwv. (Txog: Flavonoids muaj nyob rau hauv ntau yam ntawm cov tshuaj tiv thaiv kab mob no koj yuav tsum tau noj tsis tu ncua.)
• Phenolic acids: Zoo ib yam li flavonoids, phenolic acid ua haujlwm ua antioxidant kom txo tau qhov mob hauv lub cev. Koj tuaj yeem pom lawv hauv cov zaub cruciferous xws li broccoli, cauliflower, thiab Brussels sprouts. Txiv hmab txiv ntoo uas muaj phenolic acids yog txiv apples (tawm ntawm daim tawv nqaij vim nws muaj qhov siab dua), blueberries, thiab txiv ntoo qab zib.
• Lignans: Ib yam tshuaj zoo li estrogen uas tuaj yeem tswj hwm cov tshuaj hormones hauv lub cev, lignans kuj muaj ob qho tib si soluble thiab insoluble fiber nyob rau sab saum toj ntawm kev txhawb nqa koj lub cev. Koj tuaj yeem pom lignans hauv cov noob, tag nrho cov nplej, thiab legumes. Levinson hais tias flaxseed yog cov khoom noj khoom haus nplua nuj ntawm lignans, yog li nco ntsoov nchuav qee qhov ntawm nws saum toj ntawm txhua lub tais uas koj noj. (Kev tshoov siab: Qhov kawg Peanut Butter thiab Banana Smoothie Bowl Recipe)
• Carotenoids: Cov pigments cog no tau pom tias tiv thaiv qee yam qog nqaij hlav thiab kab mob qhov muag. Carotenoids yog lub luag haujlwm rau xim liab, daj, thiab txiv kab ntxwv hauv ntau cov txiv hmab txiv ntoo thiab zaub. (Xaiv cov xim sib txawv no uas ntim cov khoom noj khoom haus loj rau ntau cov pov thawj.) Hauv qab carotenoid kaus yog phytochemicals xws li beta-carotene (txiv kab ntxwv hauv carrots) thiab lycopene (liab hauv txiv lws suav). Lwm cov khoom noj suav nrog qos yaj ywm qab zib, taub dag lub caij ntuj no, dib liab, thiab txiv kab ntxwv qaub.

Tshuaj xyuas rau