Zopindulitsa zisanu ndi ziwiri zomwe mumapeza mukadya tsabola wotsekemera

Zopindulitsa zisanu ndi ziwiri zomwe mumapeza mukadya tsabola wotsekemera

1. Lycopene

Tsabola wa Bell ali ndi mtundu wachilengedwe wotchedwa lycopene, womwe umapezekanso mu mavwende, tomato, ndi magwava. Pamitundu yonse ya tsabola wa belu, mitundu yofiira ndi yolemera kwambiri mu lycopene.

Malinga ndi lipoti lofalitsidwa m’magazini yotchedwa Nutrients, lycopene imathandiza kulimbana ndi ma free radicals m’thupi. Ma radicals aulere ndi zinthu zomwe zimatha kuwononga maselo amthupi, zomwe zimapangitsa kuti pakhale kupsinjika kwa okosijeni komwe kungayambitse matenda.

2. Carotenoids

Tsabola zachikasu ndi lalanje zimakhala ndi mitundu iwiri yachilengedwe yotchedwa zeaxanthin ndi lutein, yomwe imatchedwanso carotenoids. Malinga ndi lipoti lofalitsidwa mu Nutrients, carotenoids ingathandize kukonza thanzi la maso. Lipotilo linanena kuti lutein ndi zeaxanthin ndi mbali ya pigment yomwe imapezeka mu yellow macula yozungulira retina - malo omwe amadziwika kuti amathandiza kuteteza kuwala kwa buluu. Mitundu imeneyi ingathandizenso kuteteza ng'ala komanso kuwonongeka kwa macular chifukwa cha ukalamba.

3. Vitamini C

Tsabola wofiira ali ndi vitamini C wochuluka, makamaka, kuposa malalanje. Vitamini C imathandiza kuti chitetezo cha mthupi chitetezeke komanso kuchepetsa kuthamanga kwa magazi, ndipo zasonyezedwanso kuti zimathandizira kugwira ntchito kwa chidziwitso pamene mukukalamba.

Monga momwe zafotokozedwera mu ndemanga yasayansi, yofalitsidwa mu nyuzipepala ya BMC Psychiatry, kuchepa kwa vitamini C kwagwirizanitsidwa ndi kuvutika maganizo ndi kusokonezeka kwa chidziwitso.

4. Vitamini A

Chisamaliro chachilengedwe cha chitetezo cha mthupi ndi gawo lofunikira kuti thupi likhale lathanzi. Tsabola wa Bell ali ndi vitamini A wambiri, yemwe amadziwika kuti amathandiza kulimbikitsa chitetezo cha mthupi.

Ofufuza ambiri amavomereza kuti vitamini A wokwanira angathandize kuteteza ku matenda opatsirana, chifukwa n'kofunika kupanga maselo ofunika kwambiri omwe amalimbana ndi matenda opatsirana.

5. Vitamini B6

Tsabola wofiira ali ndi zoposa 35% za mtengo watsiku ndi tsiku wa vitamini B6, vitamini yemwe amadziwika kuti amasintha maganizo ndi kuchepetsa chiopsezo cha kuvutika maganizo. Malinga ndi kafukufuku wofalitsidwa mu Journal of Inherited Metabolic Disease, vitamini B6 angagwiritsidwe ntchito ngati chowonjezera kuti athetse zizindikiro za kuvutika maganizo.

6. Capsanthin

Tsabola wofiira, makamaka, ali ndi mankhwala achilengedwe otchedwa capsanthin. Kafukufuku wina wapeza kuti kutenga capsanthin kungathandize kulimbana ndi kutupa, kuchepetsa thupi, ndi kuchepetsa shuga ndi cholesterol. "Kapsanthin imathandiza kuti pakhale kuwonjezeka pang'ono kwa kagayidwe kachakudya, ndipo ndizotheka kuti chiwerengero chovomerezeka cha metabolism-boosting sichikuchokera ku tsabola wokha," akufotokoza Dr. Amy Goodson, mlembi wa The Sports Nutrition Playbook ndi katswiri wa zakudya wotchuka.

7. Quercetin

Pigment yachilengedwe yotchedwa quercetin, yomwe imapezeka muzambiri za tsabola wa belu, ndi gawo la gulu la flavonoids lomwe limakhala ngati antioxidants amphamvu m'thupi. Quercetin yakhala ikugwirizana ndi ubwino wambiri wathanzi, kuphatikizapo kulimbana ndi kutupa, kuchepetsa chiopsezo cha matenda a mtima, ndi kuchepetsa kuthamanga kwa magazi.

Dr. Goodson adanena kuti kafukufuku wa sayansi adagwiritsa ntchito mlingo wa 10 milligrams wa quercetin, womwe umapezeka mu tsabola wobiriwira, makamaka, ndipo anapeza kuti unathandiza kuchepetsa kuthamanga kwa magazi, koma ziyenera kuganiziridwa kuti sizingatheke. kudalira tsabola wobiriwira yekha kupeza quercetin pawiri.

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