Ziwerengero zaboma zikuwonetsa kuti mayiko atatu apamwamba padziko lonse lapansi omwe ali ndi moyo wautali kwambiri pano akuphatikizapo Monaco, Japan ndi Singapore. Awa ndi malo omwe okhalamo amakhala ndi moyo wapamwamba, ndipo zakudya zathanzi ndizofunikira kwambiri pa izi.
Pali zakudya zina zomwe zimakhala ndi thanzi labwino kuposa zina, ndipo zambiri zasonyezedwa m'maphunziro kuti zimakhala ndi chitetezo ku matenda osiyanasiyana. Tiye tikambirane za abwino kwambiri a iwo.
Edamame (soya)
Edamame, kapena soya watsopano, wakhala chakudya chambiri ku Asia kwa mibadwomibadwo, koma tsopano akudziwikanso kumadzulo ndi ku Ulaya. Nyemba za soya nthawi zambiri zimaperekedwa ngati zokhwasula-khwasula ndipo zimawonjezeredwa ku zakudya zosiyanasiyana, kuchokera ku supu mpaka mbale za mpunga.
Nyemba zimakhala ndi isofravones (mtundu wa phytoestrogen), mankhwala a zomera omwe ali ndi anti-inflammatory, antioxidant, anti-cancer, ndi antimicrobial properties. Choncho, angathandize kuchepetsa kutupa kwa thupi, kuchepetsa ukalamba wa maselo, kulimbana ndi majeremusi, komanso kuteteza ku khansa zina.
Edamame ndi wolemera mu genistein ndi daidzein. Kafukufuku wa chaka chatha adapeza kuti genistein atha kugwiritsidwa ntchito kuwongolera khansa ya m'mawere. Panthawi imodzimodziyo, olemba kafukufukuyo amawona kuti "kudya kwa soya kwa moyo wonse kumayenderana ndi chiopsezo chochepa chokhala ndi khansa ya m'mawere," kotero tikhoza kuphatikizapo nyemba za soya m'zakudya zathu.
Tofu
Mofananamo, tofu wopangidwa kuchokera ku soya alinso ndi thanzi labwino. Nthawi zambiri amapezeka m'zakudya zaku East Asia, tofu imatha kukazinga, kuphikidwa, kupanga casseroles ndi mchere.
Tofu ndi wolemera mu isoflavones, zopindulitsa zomwe zafotokozedwa pamwambapa. Koma ndi gwero labwino la mapuloteni ndipo lili ndi ma amino acid onse ofunikira omwe amathandiza kupanga mapuloteni.
Kuphatikiza apo, tofu imakhalanso ndi mchere wambiri womwe umapangitsa kuti thupi likhale labwino komanso limapereka mphamvu. Tofu ndi gwero la calcium, chitsulo, manganese, selenium, phosphorous, magnesium, zinki ndi mkuwa.
Akatswiri ena amanenanso kuti kudya tofu kungakupangitseni kumva kuti ndinu okhuta kwa nthawi yaitali, choncho kuphatikizapo muzakudya zanu kungathandize kupewa kudya kwambiri.
Kaloti
Chophika chodziwika bwinochi chimalimbikitsidwa chifukwa cha kuchuluka kwa beta-carotene. Ikhoza kupangidwa kukhala vitamini A, yomwe, malinga ndi National Institutes of Health, imakhudzidwa ndi chitetezo cha mthupi, masomphenya, ndi kubereka. Matupi athu sangathe kupanga vitamini A paokha, choncho ayenera kupezeka kuchokera ku zakudya. Pigment imeneyi ndi antioxidant yomwe ingateteze maselo a m'matupi athu kuti asawonongeke komanso kukalamba chifukwa cha ma free radicals.
Kuphatikiza apo, kafukufuku wasonyeza kuti zakudya zokhala ndi carotenoids zimatha kuteteza kukalamba komanso kuwonongeka kwa mawonekedwe.
Mitundu ina ya kaloti, monga kaloti zoyera, ilibe beta-carotene, koma yonse ili ndi falcarinol, michere yomwe kafukufuku wasonyeza kuti ingateteze ku khansa.
Kaloti yaiwisi ndi yabwino kwambiri pazakudya zopatsa thanzi, komabe pali njira zophikira zomwe zimatha kusunga zakudya zambiri.
Cruciferous ndiwo zamasamba
Chakudya china chofunikira ndi masamba a cruciferous monga kolifulawa, broccoli, radish, kabichi. Iwo ali olemera kwambiri mu zakudya, kuphatikizapo mavitamini C, E, K, kupatsidwa folic acid, mchere (potaziyamu, calcium, selenium) ndi carotenoids (lutein, beta-carotene ndi zeaxanthin).
Zamasamba za Cruciferous zilinso ndi glucosinolates, zinthu zomwe zimawapatsa kukoma kwawo kowawa. Zinthu izi zapezeka kuti zili ndi phindu pa thupi. Ena a iwo amawongolera kupsinjika ndi kutupa, amakhala ndi antimicrobial properties, ndipo ena amateteza ku khansa. Kale, broccoli ndi kale zimateteza thanzi la mtima chifukwa chokhala ndi vitamini K.
Kafukufuku wina waposachedwapa anasonyeza kuti kudya masamba a cruciferous kungakhale njira yabwino yopititsira patsogolo ntchito za ubongo. Pomaliza, masamba a cruciferous ndi gwero labwino kwambiri la ulusi wosungunuka, womwe umagwira ntchito yofunika kwambiri pakuwongolera kuchuluka kwa shuga m'magazi ndikuchepetsa kuyamwa kwamafuta, zomwe zimathandiza kupewa kulemera.
Citrus
Zipatso za citrus ndi ngwazi zazakudya zabwino. Orange, tangerine, laimu ndi zipatso zina za citrus zimapezeka padziko lonse lapansi.
Kwa nthawi yayitali, zipatso za citrus zalimbikitsidwa ndi akatswiri azakudya chifukwa chokhala ndi vitamini C wambiri. Koma akatswiri tsopano akuti chipatso chamtunduwu chimaposa vitamini C basi.
Zipatsozo zimakhala ndi shuga, zakudya zopatsa thanzi, potaziyamu, kupatsidwa folic acid, calcium, thiamine, niacin, vitamini B6, phosphorous, magnesium, mkuwa, riboflavin, ndi pantothenic acid. Ndipo uwu si mndandanda wonse wa zinthu zothandiza.
Kafukufuku wasonyeza kuti flavonoids, omwe ali ndi zipatso zambiri za citrus, amatha kuteteza kapena kuchepetsa matenda aakulu omwe amayamba chifukwa cha kunenepa kwambiri, komanso ali ndi mphamvu zolimbana ndi khansa.
Kafukufuku wamakono akusonyeza kuti mapangidwe athu a majini angakhale ofunika ponena za zakudya zomwe zili zabwino kwambiri pa thanzi lathu. Choncho onetsetsani kuti mukutsatira zakudya zopatsa thanzi zomwe zimakuyenererani.