Phytonutrients

2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31

Nws tau paub meej rau ntau xyoo uas kev noj zaub mov ntau nyob rau hauv cov txiv hmab txiv ntoo, zaub, zaub mov thiab txhuv ntsuab txo cov kev pheej hmoo ntawm cov kab mob xws li mob plawv, mob cancer, ntshav qab zib thiab ntshav siab. Qhov cuam tshuam ntawm cov zaub mov no yog vim muaj cov antioxidants - cov zaub mov tshwj xeeb, cov vitamins thiab cov enzymes uas tiv thaiv hlwb los ntawm kev cuam tshuam los ntawm cov dawb radicals. Lwm pab pawg ntawm kev txhawb nqa kev noj qab haus huv uas muaj nyob hauv cov zaub mov no yog cov tshuaj lom neeg ntawm tsob ntoo keeb kwm, hu ua phytonutrients.

Phytonutrients, tseem hu ua phytochemicals, sawv cev rau ntau qhov ntawm cov nroj tsuag sib xyaw uas pab tswj kev noj qab haus huv zoo. Cov no yog cov tshuaj lom xyoob ntoo uas muab cov xim, tsw thiab ntuj tsis kam ntawm cov nroj tsuag rau tus kab mob.

Hom phytonutrients

Phytoestrogens - cov khoom ntawm tsob ntoo keeb kwm uas yog analogues ntawm poj niam txiv neej cov tshuaj hormones. Ib zaug nyob rau hauv tus poj niam lub cev, phytoestrogens muaj peev xwm tswj kev tsim hluav taws xob thiab them rov qab rau qhov tsis muaj estrogen mus txog qib uas tus poj niam kev noj qab haus huv thiab tsos yog nyob ntawm.

Phytosterols - cov zaub ua kom muaj rog, uas ua si lub luag haujlwm tseem ceeb hauv cov txheej txheem loj uas tau ua hauv lub cev. Lawv qhov kev txiav txim siab tseem ceeb yog txhawm rau txo qis cov roj (cholesterol) phem, yog li tiv thaiv kev noj qab haus huv ntawm cov hlab ntsha. Cov roj uas txhaws hauv plab yog tawm ntawm lub cev mus rau cov khoom noj seem tshuav. Phytosterols kuj tseem txhawb nqa lub ntuj tiv thaiv ib puag ncig sab nraud thiab muaj cov nyhuv tawm tsam hnyav.

Saponins - yog cov glycosides uas tau pom hauv cov nroj tsuag. Lawv pab hauv kev nqus ntawm cov carbohydrates, cov rog thiab lwm yam khoom hauv lub cev. Qee qhov saponins tuaj yeem txo cov ntshav siab lossis cuam tshuam rau cov metabolism.

Cov txiaj ntsig ntawm phytonutrients

Phytonutrients lawv tsis muaj zaub mov muaj txiaj ntsig rau tib neeg lub cev, tab sis hloov kev tiv thaiv lub cev los ntawm tus kab mob loj. Ib qho ntawm cov khoom muaj nuj nqis ntawm phytochemicals yog kev tiv thaiv mob qog noj ntshav, mob ntshav qab zib thiab mob plawv. Cov kws tshawb fawb kev ntseeg ntseeg qhov ntawd phytonutrients tua cov qog noj ntshav los ntawm kev thaiv ib lossis ntau cov kauj ruam mus rau tsim cov qog ntshav.

Ntau tshaj 200 kev tshawb fawb txog phytonutrients qhia tau hais tias muaj kev sib raug zoo ntawm kev pheej hmoo tiv thaiv mob qog noj ntshav thiab kev noj txiv hmab txiv ntoo, zaub, zaub mov thiab legumes.

Sulfur tebchaw txhim kho lub luag haujlwm ntawm daim siab enzymes, nres qhov kev sib txuas ntawm cov cholesterol, cov ntshav siab dua, txhim kho cov kev ua kom lub cev tsis muaj zog. Kawg, tab sis tsis tsawg, lawv tua bacilli, cab thiab kis kab mob.

Ib qho ntawm cov txiaj ntsig loj tshaj plaws ntawm phytonutrients yog tias tsis zoo li feem ntau cov vitamins, lawv tsis raug rhuav tshem nyob rau hauv kev ua noj ua haus lossis lwm yam kev kho cua sov. Yog lawm, lawv tau txais txiaj ntsig zoo tshaj plaws nyob rau hauv lub xeev nyoos, tab sis tseem muaj cov lis nplej thiab legumes yuav tsum tau kho kom sov.

Qhov chaw ntawm phytonutrients

Phytoestrogens tuaj yeem tau los ntawm kev noj cov alfalfa hlav, cov hauv paus hniav licorice, cov khoom ua kua thiab cov nroj tsuag hlav. Phytosterols pom muaj ntau nyob hauv pob kws, taum pauv, noob hnav, saffron, taub dag thiab nplej.

Saponins muaj nyob hauv cov qos yaj ywm tauj, taum, noob txiv thiab liab beets. Peb tuaj yeem txais terpenes los ntawm carrots, qos yaj ywm, apricots thiab melon. Phenols pom muaj nyob hauv dill, parsley, carrots thiab alfalfa. Dos thiab qej yog cov nplua nuj heev nyob rau hauv cov tshuaj sulfur. Feem ntau, yuav luag txhua cov txiv ntoo lossis zaub muaj qhov muaj txiaj ntsig zoo heev rau lub cev.

Qhov tsis txaus ntawm phytonutrients

Raws li tau hais, muaj txiaj ntsig phytonutrients lawv tsis muaj zaub mov muaj txiaj ntsig rau lub cev, tab sis ntawm qhov tod tes, lawv qhov tsis muaj lub cev tsis muaj kev tiv thaiv los ntawm cov kev phom sij ntawm cov dawb radicals. Kev noj cov txiv hmab txiv ntoo thiab zaub tsis tu ncua yog qhov yuav tsum tau ua kom muaj kev noj qab haus huv zoo.

Kev nplua nuj hauv cov tsiaj nplua nuj thiab cov tsis muaj hauv phytonutrients Noj zaub mov tuaj yeem ua rau lub cev rog, txhaws hlab ntsha, mob cancer, ntshav qab zib thiab mob plawv. Yog li noj cov txiv ntoo thiab zaub nyoos ntau dua. Qee feem ntawm cov zaub mov yuav tsum tau faib nyob rau hauv qhov sib piv hauv qab no - 60/40 hauv kev pom zoo ntawm cov zaub thiab ntawm cov nqaij.