Ubale pakati pa mtundu wa zipatso ndi kufufuza zinthu

Zipatso ndi ndiwo zamasamba zimakhala ndi mitundu yosiyanasiyana, ndipo mtundu uliwonse umakhala wotsatira wa antioxidants, phytonutrients, ndi zakudya. Ichi ndichifukwa chake ndikofunikira kuti chakudyacho chili ndi masamba ndi zipatso zamitundu yonse yoperekedwa kwa ife ndi Chilengedwe. Mtundu uliwonse umadalira mtundu wa pigment. Amakhulupirira kuti mtundu wakuda ndi wolemera, ndiwothandiza kwambiri masamba. Blue Purple - Mitundu iyi imatsimikiziridwa ndi zomwe zili mu anthocyanins. Anthocyanins ndi ma antioxidants omwe amathandiza kwambiri thanzi la mtima. Mtundu wa buluu wakuda, umakhala wokwera kwambiri wa phytochemicals mmenemo. Mwachitsanzo, mabulosi abuluu amadziwika chifukwa chokhala ndi ma antioxidants ambiri. Zipatso zina za gululi ndi makangaza, mabulosi akuda, plums, prunes, ndi zina zotero. Green - Zamasamba zobiriwira zamasamba zimakhala ndi chlorophyll komanso isothiocyanates. Amathandizira kuchepetsa ma carcinogenic agents m'chiwindi. Zamasamba zobiriwira monga broccoli ndi kale zili ndi mankhwala olimbana ndi khansa. Kuphatikiza pa antioxidants, masamba obiriwira a cruciferous ali ndi vitamini K, folic acid, ndi potaziyamu. Choncho, musanyalanyaze zikumera zaku China ndi Brussels, broccoli ndi masamba ena obiriwira. Green yellow - Masamba ndi zipatso za gululi zili ndi lutein, zomwe ndizofunikira kwambiri pa thanzi la maso. Lutein ndiyofunikira makamaka kwa okalamba kuti apewe kuwonongeka kwa macular okhudzana ndi ukalamba. Zina mwa zipatso ndi ndiwo zamasamba zili ndi vitamini C wambiri, monga mapeyala, kiwi, ndi pistachio. Red Mtundu waukulu womwe umapangitsa zipatso ndi ndiwo zamasamba kukhala zofiira ndi lycopene. Antioxidant yamphamvu, yomwe imatha kuteteza khansa ndi matenda a mtima ikufufuzidwa. Zipatso zofiira ndi ndiwo zamasamba zili ndi flavonoids, resveratrol, vitamini C ndi folic acid. Resveratrol imapezeka mochuluka pakhungu la mphesa zofiira. Mu gulu lomwelo muli cranberries, tomato, mavwende, magwava, pinki manyumwa ndi zina zotero. Yellow lalanje - Carotenoids ndi beta-carotene ndi omwe amachititsa kuti pigment yofiira lalanje ya zipatso ndi ndiwo zamasamba. Iwo ali olemera kwambiri mu vitamini A ndi Retinol, zomwe ndizofunikira kwambiri pamavuto a acne. Vitamini A amalimbikitsa chitetezo chokwanira komanso masomphenya abwino. Kafukufuku akuwonetsa kuti ma beta-carotene ena ndi othandiza popewera khansa ya m'mimba ndi kum'mero. Chitsanzo: mango, ma apricots, kaloti, maungu, zukini.