I-Superfoods ingumsizi onamandla ekuqiniseni izivikelo zomzimba ngokumelene nemikhuhlane nokukhwehlela. Igcwele izakhamzimba ezibalulekile, ama-antioxidants, kanye nezakhiwo zokuqinisa amasosha omzimba, lezi zinsiza ezinomsoco zithuthukisa ikhono lomzimba lokulwa nezifo.

Ukufaka ukudla okungenamsoco ekudleni kwakho kwansuku zonke kunikeza isivikelo ngokumelene nezifo zesizini, kuqinisa amandla omzimba nokuqinisekisa isimiso somzimba sokuzivikela ezifweni esiqinile ukuze silwe nomkhuhlane ovamile kanye nokukhwehlela, kuchaza uDkt G Sushma, onguchwepheshe - udokotela wezokudla, Izibhedlela ze-CARE, i-Banjara Hills, e-Hyderabad. Umzimba owondleke kahle ukuhlomele kangcono ukulwa nezifo nokugcina impilo enhle.

Kodwa-ke, uxwayise ngokuthi yize bengaba nomthelela empilweni nasenhlalakahleni yonke, kubalulekile ukuqaphela ukuthi akukho ukudla okukodwa okungaqinisekisa ukungatheleleki emakhazeni kanye nokukhwehlela.

Nazi i-superfoods eziyisikhombisa ezaziwa ngezakhiwo zazo zokuqinisa umzimba kanye nezinzuzo ezengeziwe:

1. Izithelo Ezisawolintshi (isb, Amawolintshi, Amagilebhisi, Ulamula)
Izinzuzo zokuzivikela komzimba: Kucebile ngovithamini C, obalulekile ekukhiqizeni amangqamuzana amhlophe egazi kanye namasosha omzimba, okuqinisa amasosha omzimba.
- Ezinye izinzuzo: Izakhiwo ze-Antioxidant, usizo ekukhiqizeni i-collagen, nokusekela impilo yesikhumba.

2. Amajikijolo (isb., Amajikijolo, Amajikijolo, Amajikijolo)
Izinzuzo zokuzivikela komzimba: Igcwele ama-antioxidants afana ne-vitamin C nama-flavonoid, asiza ukulwa nengcindezi ye-oxidative nokuvuvukala.
- Ezinye izinzuzo: Inothile nge-fiber, amavithamini, namaminerali; ingase isekele impilo yenhliziyo nokusebenza kwengqondo.

3.Igalikhi
- Izinzuzo zokuzivikela komzimba: Iqukethe i-allicin, inhlanganisela enezici ze-antimicrobial ezingase zithuthukise ukusebenza komzimba.
- Ezinye izinzuzo: I-anti-inflammatory, ingasiza ukwehlisa umfutho wegazi kanye namazinga e-cholesterol.

4. IsiTurmeric
- Izinzuzo zokuzivikela: Iqukethe i-curcumin, eyaziwa ngezindawo zayo zokulwa nokuvuvukala kanye ne-antioxidant, ezingase zisekele amasosha omzimba.
- Ezinye izinzuzo: Impilo ehlangene, imiphumela elwa nokuvuvukala, izakhiwo ezingaba khona zokulwa nomdlavuza.

5. Iyogathi (Probiotic-rich)
- Izinzuzo zokugomela: Isekela impilo yamathumbu; i-gut microbiota enempilo ixhunyaniswa nesistimu yokuzivikela eqinile.
- Ezinye izinzuzo: Ihlinzeka nge-calcium, amaprotheni, namagciwane anenzuzo empilweni yokugaya.

6. Isipinashi
- Izinzuzo zokuzivikela: Iphezulu ngamavithamini A no-C, kanye nama-antioxidants, asekela umsebenzi wokuzivikela omzimba jikelele.
- Ezinye izinzuzo: Inothile ngensimbi, i-folate, ne-fiber; isekela impilo yenhliziyo.

7. Ama-alimondi
- Izinzuzo zokungavikeleki: Iqukethe uvithamini E, i-antioxidant esiza ukugcina ubuqotho bolwelwesi lwamangqamuzana.
- Ezinye izinzuzo: Amafutha anempilo, i-magnesium, namaprotheni; ingase isekele impilo yenhliziyo.

Kubalulekile ukugcina ukudla okunomsoco futhi okuhlukahlukene, okuhlanganisa inhlanganisela yalokhu kudla okune-superfood, kanye nokunye ukudla okunomsoco, ukusekela impilo yonke nokuqinisa amasosha omzimba. Ukwengeza, ukwamukela indlela yokuphila enempilo, ukuvivinya umzimba njalo, ukuhlala uhlanzekile, nokulawula ingcindezi kuyizici ezibalulekile zamasosha omzimba aqinile.

Isixhumanisi Esiyisethenjwa

https://indianexpress.com/article/lifestyle/food-wine/superfoods-immunity-cough-common-cold-9103337/