Zvibereko nemiriwo zvakapfuma mumarudzi akasiyana-siyana, uye ruvara rumwe norumwe mhedzisiro yetiroti chaiyo ye antioxidants, phytonutrients, uye zvinovaka muviri. Ndicho chikonzero nei zvakakosha kuti kudya kune miriwo nemichero yemarudzi ose anopiwa kwatiri neNature. Rudzi rumwe norumwe runoenderana nepigment inoenderana. Zvinotendwa kuti iyo yakasviba uye yakawanda ruvara, iyo inobatsira zvikuru muriwo. BluePurple - Aya mavara anotemerwa nezviri mukati anthocyanins. Anthocyanins ma antioxidants anobatsira zvakanyanya kune hutano hwemoyo. Iyo yakasviba ruvara rwebhuruu, iyo yakakwirira yehuwandu hwe phytochemicals mairi. Semuenzaniso, blueberries inozivikanwa nokuda kwehuwandu hwehuwandu hwe antioxidants. Mimwe michero iri muboka iri inosanganisira matamba, mablackberries, plums, prunes, zvichingodaro. Girinhi – Miriwo yemashizha yakasvibira yakapfuma muchlorophyll pamwe neisothiocyanates. Vanobatsira pakuderedzwa kwecarcinogenic agents muchiropa. Miriwo yakasvibira senge broccoli nekare ine mishonga yekurwisa cancer. Kuwedzera kune antioxidants, green cruciferous miriwo yakapfuma muvhitamini K, folic acid, uye potassium. Saka, usaregeredza maChinese neBrussels anomera, broccoli nemimwe miriwo yakasvibira. Green yellow - Miriwo nemichero muboka iri yakapfuma mu lutein, iyo yakakosha kune hutano hwemaziso. Lutein inonyanya kudiwa kune vanhu vakwegura kuti vadzivise zera remacular degeneration. Mimwe michero yegirinhi-yero uye miriwo ine vhitamini C yakawanda, yakadai semakotapeya, kiwi, uye pistachio. Tsvuku Iyo pigment huru inopa michero nemiriwo ruvara rwavo rutsvuku ilycopene. Iyo ine simba antioxidant, kugona kwayo kudzivirira cancer uye kurohwa kwemoyo kuri kuferefetwa. Zvibereko zvitsvuku nemiriwo zvakapfuma mu flavonoids, resveratrol, vitamini C uye folic acid. Resveratrol inowanikwa mukuwanda muganda remazambiringa matsvuku. Muboka rimwechete mune cranberries, matomatisi, manwiwa, guava, pink grapefruit uye zvichingodaro. Yero orenji - Carotenoids uye beta-carotene inokonzera iyo orenji-tsvuku pigment yemimwe michero nemiriwo. Ivo vakapfuma zvakanyanya muvhitamini A uye Retinol, izvo zvakakosha pamatambudziko emburwa. Vitamin A inokurudzira kudzivirirwa kwakasimba uye kuona kwakanaka. Tsvagiridzo inoratidza kuti mamwe beta-carotenes anobatsira mukudzivirira gomarara remudumbu uye esophagus. Mienzaniso: mango, maapricot, makarotsi, manhanga, zucchini.
2022-11-11