Masiku ano, akatswiri a kadyedwe kaŵirikaŵiri akupereka uphungu wodabwitsa, poyamba, wakuti: “Idyani zinthu zokongola kwambiri.” Ayi, ndithudi, osati za lollipops, koma za masamba ndi zipatso zamitundu yosiyanasiyana! Zakudya zamasamba zokhala ndi zomera zapezeka kuti zimakhala ndi mankhwala otchedwa phytonutrients omwe sali opindulitsa kwambiri pa thanzi komanso amateteza ku matenda ambiri, komanso amapereka zakudya mtundu wawo wowala.
Asayansi apeza ubale pakati pa mtundu ndi zopindulitsa za phytonutrients. Ndithudi mungakhale ndi chidwi chofuna kudziwa tanthauzo lake ndi phindu lotani lomwe limabisika kumbuyo kwa mtundu uliwonse - lero tidzagawana nanu zambiri. Koma tisanafike ku zenizeni za sayansi, ndi bwino kunena kuti zatsimikiziridwa kuti zakudya zokongola, zokongola, zowala zimakhala zathanzi chifukwa cha maonekedwe ake okongola. kumalimbikitsa chilakolako chabwino! Izi ndizofunikira makamaka pazakudya za ana - pambuyo pake, ana nthawi zina amakhala opanda chidwi ndipo safuna kudya. Koma ndani angakane mbale ya “utawaleza” wokoma? Pambuyo pake, tonsefe - ana ndi akuluakulu - timadya choyamba ndi "maso" athu. Chakudya sichiyenera kubweretsa phindu lokha, komanso chisangalalo: kukhutitsa, kuphatikizapo m'maganizo.
Ndipo tsopano za chiŵerengero cha mitundu ya masamba ndi zipatso ndi zakudya zomwe zili.
1. Ofiira
Zakudya zofiira za vegan zimakhala ndi beta-carotene (vitamini A), fiber ndi antioxidants: vitamini C, flavonol, lycopene. Zinthu zimenezi zimateteza thupi ku zochita za free radicals, ku khansa ndi matenda a mtima, komanso kupereka chithandizo chogwirika ku dongosolo la m'mimba.
Zipatso zofiira (mwa njira, sizongokhala zathanzi komanso zokoma, komanso zokongola!): chivwende, cranberries, raspberries, mphesa zofiira, strawberries, yamatcheri, makangaza, mitundu yofiira ya maapulo. Masamba: Beets, tsabola wofiira (onse a cayenne ndi paprika), tomato, radishes, mbatata yofiira, anyezi wofiira, chicory, rhubarb.
2. lalanje
Zipatso za Orange ndi ndiwo zamasamba ndizothandiza kwambiri, chifukwa. ali ndi ma antioxidants ambiri, kuphatikiza beta-cryptoxanthin ndi beta-carotene (yomwe imasinthidwa kukhala vitamini A m'thupi). Amathandizira thanzi la maso, khungu ndi kupuma, kuthandizira nyamakazi, kuchepetsa chiopsezo cha mitundu ina ya khansa. Ma antioxidants awa amathandiziranso chitetezo chamthupi.
Zipatso: malalanje (inde!), tangerines, nectarines, apricots, cantaloupe (cantaloupe), mango, papaya, mapichesi. Masamba: sikwashi ya butternut ("mtedza" kapena "musk"), kaloti, sikwashi, mbatata.
3. Yellow
Zakudya zachikasu zimakhala ndi carotenoids (antioxidants zomwe zimateteza ku khansa, matenda a retinal, ndi matenda a mtima) ndi bioflavonoids, zomwe zimakhala ndi zotsatira zabwino pakupanga kolajeni (yomwe imayambitsa kukongola!), Tendons, ligaments, ndi cartilage. Zipatso zachikasu ndi ndiwo zamasamba nthawi zonse zimakhala ndi vitamini C (yomwe imakhala ndi zotsatira zotsutsana ndi kutupa), komanso vitamini A, potaziyamu, ndi lycopene.
Zipatso: mandimu, chala cha citron ("dzanja la Buddha"), chinanazi, peyala yachikasu, mkuyu wachikasu. Masamba: , tomato wachikasu, tsabola wachikasu, chimanga (kunena mwasayansi, izi si masamba, koma mbewu yambewu), ndi beets achikasu ("golide").
4. Obiriwira
Nzosadabwitsa kuti masamba obiriwira ndi zipatso amaonedwa kuti ndi athanzi kwambiri, chifukwa ali ndi mavitamini A, C, K, antioxidants, komanso chlorophyll, lutein, zeaxanthin ndi folic acid. Masamba obiriwira amathandizira kuchepetsa cholesterol "yoyipa" komanso chiwopsezo cha khansa, kusintha kuthamanga kwa magazi. Zimakhalanso zabwino m'maso, zimalimbitsa chitetezo cha mthupi, zimapangitsa kuti chimbudzi chikhale bwino (chifukwa cha kuchuluka kwa fiber), komanso zimapatsa thupi calcium, yomwe ndi yofunika kwambiri pa mafupa ndi mano.
Zipatso: kiwi, tomato wobiriwira, zukini, tsabola wobiriwira wobiriwira, mapeyala, mapeyala, mphesa zobiriwira, maapulo obiriwira, ozungulira ” Masamba: sipinachi, broccoli, katsitsumzukwa, udzu winawake, nandolo, nyemba zobiriwira, artichokes, therere ndi masamba onse obiriwira. (mitundu yosiyanasiyana ya sipinachi, kale ndi mitundu ina).
5. Buluu ndi wofiirira
Asayansi anayenera kuphatikiza zipatso za buluu ndi zofiirira ndi ndiwo zamasamba mu gulu limodzi, chifukwa. sikutheka kuwalekanitsa ndi mankhwala. Zogulitsa zimawoneka zabuluu kapena zofiirira chifukwa cha zomwe zili muzinthu monga ndi. Mtundu womaliza udzadalira kuchuluka kwa acid-base kwa mankhwalawa.
Anthocyanins ali ndi anti-yotupa komanso anti-carcinogenic zotsatira, amathandizira kuchepetsa chiopsezo cha matenda amtima ndi matenda a shuga, ndipo ndi othandiza polimbana ndi kunenepa kwambiri komanso kunenepa kwambiri. Resveratrol ndi chinthu chomwe chimalepheretsa kukalamba, chimakhala ndi anti-inflammatory effect, komanso chimachepetsa cholesterol, chimachepetsa chiopsezo cha khansa ndi matenda a Alzheimer's.
Zakudya za buluu ndi zofiirira zili ndi lutein (yofunika kuti aziwona bwino), vitamini C, ndipo nthawi zambiri imakhala yopindulitsa pa thanzi komanso moyo wautali.
Zipatso: mabulosi abulu, mabulosi akuda, nkhuyu (nkhuyu), mphesa zakuda, ma currants, ma plums, azitona, prunes, elderberries, zipatso za acai, zipatso za maqui, zoumba. Masamba: biringanya, katsitsumzukwa wofiirira, kabichi wofiira, kaloti wofiirira, mbatata yofiirira.
6. Brown bulauni
Mutha kutengeka ndikudya masamba ndi zipatso zokoma zamitundu yambiri zomwe mumayiwala ... zoyera! Ndipo izi zidzakhala kulakwitsa kwakukulu, chifukwa ali ndi zinthu zopindulitsa - anthoxanthins (omwe amathandiza kuchepetsa mafuta m'thupi ndi kuthamanga kwa magazi), komanso sulfure (amatsuka chiwindi cha poizoni, ndi othandiza pamapangidwe a mapuloteni ndi thanzi la khungu), allicin. ali ndi anti-cancer properties). ) ndi quercetin (anti-inflammatory action).
Zipatso zoyera ndi ndiwo zamasamba zimalimbitsa chitetezo cha mthupi komanso zimathandiza kuchepetsa thupi. Zothandiza kwambiri ndi zakuda (zofiirira) kunja ndi zoyera mkati (mwachitsanzo, ngati peyala kapena Zakudya zina zoyera zoyera: kolifulawa, kabichi woyera, anyezi, adyo, bowa, ginger, atitchoku ya Yerusalemu, parsnips, kohlrabi, turnips, mbatata. , fennel ndi chimanga choyera (shuga).
7. Wakuda
Mtundu wina umene suuganizira poyamba, kuyerekezera “utawaleza” wa chipatso ndi ndiwo zamasamba! Koma simungathe kuiwala, chifukwa zipatso zambiri zakuda ndi ndiwo zamasamba zimadziwika kuti ndi zakudya zapamwamba kwambiri. Zakudya zakuda zamasamba nthawi zambiri zimakhala ndi ma antioxidants ambiri, chifukwa chake mitundu yawo imakhala yolimba kwambiri. Ndi gwero lalikulu la anthocyanins, ma phytonutrients amphamvu omwe amalimbana ndi matenda amtima, shuga, ndi mitundu ina ya khansa!
Zakudya zakuda (osangotchula zipatso ndi ndiwo zamasamba): mphodza wakuda, mpunga wakuda kapena wakuthengo, adyo wakuda, bowa wa shiitake, nyemba zakuda, ndi njere zakuda za chia.
Izi ndi zodabwitsa zipatso ndi masamba phale. Monga kuyesa kothandiza, yesani kudya mtundu wosiyana wa chakudya tsiku lililonse kwa masiku asanu ndi awiri - ndipo pamapeto a sabata mukhoza kunena kuti "munadya utawaleza" mu sabata!
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