Nhamba dzepamutemo dzinoratidza kuti nyika nhatu dzepamusoro pasi rose dzine tarisiro yepamusoro yehupenyu parizvino dzinosanganisira Monaco, Japan neSingapore. Idzi ndidzo nzvimbo umo vagari vane hupenyu hwepamusoro, uye chikafu chine hutano chinhu chakakosha cheizvi.
Kune zvimwe zvikafu zvinovaka muviri kupfuura zvimwe, uye zvizhinji zvacho zvakaratidzwa muzvidzidzo kuti zvive nekudzivirira kurwisa zvirwere zvakasiyana-siyana. Ngatitaure pamusoro pevakanakisisa vavo.
Edamame (soya beans)
Edamame, kana soya bhinzi itsva, dzave dziri chikafu muAsia cuisine kwezvizvarwa, asi iko zvino dzava kuwana mukurumbira kumadokero neEurope. Soya bhinzi inowanzoshandiswa sechikafu uye inowedzerwa kune zvakasiyana-siyana zvezvokudya, kubva muto kusvika kune mupunga ndiro.
Bhinzi dzakapfuma mune isofravones (rudzi rwe phytoestrogen), mishonga yemiti ine anti-inflammatory, antioxidant, anti-cancer, uye antimicrobial properties. Nekudaro, ivo vanogona kubatsira kudzora maitiro ekuzvimba kwemuviri, kuderedza kuchembera kweserura, kurwisa utachiona, uye zvakare kudzivirira kubva kune mamwe magomarara.
Edamame yakapfuma mu genistein uye daidzein. Ongororo yakaitwa gore rapfuura yakaratidza kuti genistein inogona kushandiswa kuvandudza gomarara rezamu. Panguva imwecheteyo, vanyori vekuongorora vanocherechedza kuti "hupenyu hwese soy kushandiswa kwakabatana nengozi yakaderedzwa yekuva nekenza yemazamu," saka tinogona kuchengetedza zvakachengeteka soya muzvokudya zvedu.
Tofu
Saizvozvo, tofu yakagadzirwa kubva soy inewo hutano hunobatsira. Kazhinji inowanikwa mumidziyo yeEast Asia, tofu inogona kubikwa, kubikwa, kugadzira casseroles uye madhiri.
Tofu yakapfuma mune isoflavones, iyo inobatsira iyo inotsanangurwa pamusoro apa. Asi zvakare yakanaka sosi yemapuroteni uye ine ese akakosha amino acids anobatsira muprotein synthesis.
Pamusoro pezvo, tofu zvakare yakapfuma muzvicherwa zvinochengeta muviri uine hutano uye zvakare inopa simba. Tofu inobva kune calcium, iron, manganese, selenium, phosphorus, magnesium, zinc uye mhangura.
Dzimwe nyanzvi dzinoratidzawo kuti kudya tofu kunogona kuita kuti unzwe wakaguta kwenguva yakareba, saka kuisanganisira mukudya kwako kunogona kubatsira kudzivirira kudyisa.
Karoti
Ichi chikafu chinozivikanwa chekudya chinokurudzirwa nekuda kwehuwandu hwehuwandu hwe beta-carotene. Inogona kugadzirwa kuita vhitamini A, iyo, maererano neNational Institutes of Health, inobatanidzwa mukudzivirira muviri, kuona, uye kubereka. Miviri yedu haigone kuburitsa vhitamini A pachayo, saka inofanira kuwanikwa kubva mukudya. Iyi pigment zvakare ndeye antioxidant iyo inogona kudzivirira maseru ari mumiviri yedu kubva mukukuvadzwa uye kuchembera kunokonzerwa nemahara radicals.
Mukuwedzera, zvidzidzo zvakaratidza kuti zvokudya zvakapfuma mu carotenoids zvinogona kudzivirira kubva pakuderera kwezera uye kukanganisa kwekuona.
Mamwe marudzi emakarotsi, akadai semakarotsi machena, haana beta-carotene, asi ese ane falcarinol, chikafu icho tsvakiridzo yakaratidza chinogona kudzivirira pagomarara.
Karoti mbishi ndiyo yakanakira kudya kune hutano, zvisinei kune nzira dzekubika dzinogona kuchengetedza huwandu hwekudya.
Cruciferous miriwo
Chimwe chinhu chakakosha chekudya ndeye cruciferous miriwo yakadai seholiflower, broccoli, radish, kabichi. Vanonyanya kupfuma mune zvinovaka muviri, kusanganisira mavhitaminzi C, E, K, folic acid, zvicherwa (potassium, calcium, selenium) uye carotenoids (lutein, beta-carotene uye zeaxanthin).
Cruciferous miriwo inewo glucosinolates, zvinhu zvinovapa hunhu hwavo hwekunakirwa. Zvinhu izvi zvakaonekwa zvichibatsira muviri. Mamwe acho anogadzirisa kushushikana uye kuzvimba, ane antimicrobial properties, uye mamwe anotodzivirira kubva kugomarara. Kale, broccoli uye kale zvine kudzivirira pahutano hwemoyo nekuda kwehuwandu hwevhitamini K.
Imwe ongororo ichangoburwa yakaratidza kuti kudya miriwo yecruciferous inogona kuva nzira yakanaka yekuvandudza kushanda kwehuropi. Pakupedzisira, miriwo yecruciferous ndiyo yakanakisa soluble fiber, iyo inobata basa rakakosha mukugadzirisa mazinga eshuga yeropa uye kuderedza kunyura kwemafuta, izvo zvinobatsira kudzivirira kuwanda.
Citrus
Michero yeCitrus ndiwo magamba ezvokudya zvine utano. Orange, tangerine, lime uye mimwe michero yecitrus inowanikwa pasi rese.
Kwenguva yakareba, michero ye citrus yakakurudzirwa nevanovaka muviri nekuda kwehuwandu hwavo hwevhitamini C. Asi nyanzvi dzava kuti mhando yemuchero iyi inodarika vhitamini C chete.
Zvibereko zvakapfuma mushuga, kudya fiber, potassium, folic acid, calcium, thiamine, niacin, vhitamini B6, phosphorus, magnesium, mhangura, riboflavin, uye pantothenic acid. Uye iyi haisi iyo yose rondedzero yezvinhu zvinobatsira.
Zvidzidzo zvakaratidza kuti flavonoids, iyo inonyanya kupfuma mumichero yecitrus, inogona kudzivirira kana kuderedza zvirwere zvisingaperi zvinokonzerwa nekufutisa, uye vanewo simba rinopesana nekenza.
Tsvagiridzo yemazuva ano inoratidza kuti genetic make-up inogona kuve yakakosha maererano nezvikafu zvakanakira hutano hwedu. Saka iva nechokwadi chokuti uri kutevera kudya kunovaka muviri kunonyatsokukodzera.