Zifukwa 11 Chifukwa Zipatso Ndi Zina mwa Zakudya Zapamwamba Kwambiri Padziko Lonse Lapansi

Zamkati

• 1. Yodzaza ndi ma antioxidants
• 2. Zitha kuthandizira kusintha kwa magazi m'magazi komanso kuyankha kwa insulini
• 3. Zokwera kwambiri
• 4. Perekani zakudya zambiri
• 5. Thandizani kulimbana ndi kutupa
• 6. Zitha kuthandiza kutsitsa cholesterol
• 7. Zitha kukhala zabwino pakhungu lanu
• 8. Angathandize kuteteza khansa
• 9. Mungasangalale pafupifupi pamitundu yonse ya zakudya
• 10. Zitha kuthandiza kuti mitsempha yanu ikhale yathanzi
• 11. Zokoma zokha kapena mumaphikidwe abwino
• Mfundo yofunika

Zipatso ndi zina mwa zakudya zabwino kwambiri zomwe mungadye.

Zimakhala zokoma, zopatsa thanzi, komanso zimapereka maubwino angapo athanzi.

Nazi zifukwa 11 zabwino zophatikizira zipatso mu zakudya zanu.

1. Yodzaza ndi ma antioxidants

Zipatso zimakhala ndi ma antioxidants, omwe amathandiza kuti ziziyenda bwino.

Ma radical osasunthika ndi mamolekyulu osakhazikika omwe amapindulitsa pang'ono koma amatha kuwononga maselo anu kuchuluka kwawo kukachuluka kwambiri, kumayambitsa kupsinjika kwa okosijeni ().

Zipatso ndi gwero lalikulu la ma antioxidants, monga anthocyanins, ellagic acid, ndi resveratrol. Kuphatikiza pa kuteteza maselo anu, mankhwalawa amatha kuchepetsa ngozi (,).

Kafukufuku wina adawonetsa kuti mabulosi abuluu, mabulosi akuda, ndi rasipiberi ndi omwe ali ndi antioxidant wambiri wazipatso zomwe amadya, pafupi ndi makangaza (4).

M'malo mwake, kafukufuku wowerengeka watsimikizira kuti ma antioxidants m'mabulosi amatha kuthandizira kuchepetsa kupsinjika kwa okosijeni (,,,,).

Kafukufuku wina mwa amuna athanzi adapeza kuti kudya gawo limodzi, ma gramu 300 (ma gramu 300) abuluu kumathandiza kuteteza DNA yawo kuti isawonongeke ().

Pakafukufuku wina mwa anthu athanzi, kudya ma ola 17 (magalamu 500) a masamba a sitiroberi tsiku lililonse kwa masiku 30 kwachepetsa chikhomo cha pro-oxidant ndi 38% ().

Chidule Zipatso zimakhala ndi ma antioxidants ambiri monga ma anthocyanins, omwe amateteza ma cell anu kuti asawonongeke kwambiri.

2. Zitha kuthandizira kusintha kwa magazi m'magazi komanso kuyankha kwa insulini

Zipatso zimatha kukulitsa shuga komanso magazi a insulin.

Kuyesa-kuyeza ndi maphunziro aanthu akuwonetsa kuti akhoza kuteteza ma cell anu ku shuga wambiri wamagazi, kuthandizira kukulitsa mphamvu ya insulin, ndikuchepetsa shuga wamagazi komanso kuyankha kwa insulini ku chakudya chambiri (10,,,).

Chofunika kwambiri, zotsatirazi zimawoneka kuti zimachitika mwa anthu athanzi komanso omwe ali ndi insulin.

Pakafukufuku wina mwa amayi athanzi, kudya ma ounces asanu (150 magalamu) a ma pureberries osungunuka kapena zipatso zosakaniza ndi mkate zidapangitsa kuchepa kwa 24-26% kwama insulin, poyerekeza kudya mkate wokha ().

Kuphatikiza apo, pamaphunziro a milungu isanu ndi umodzi, anthu onenepa kwambiri omwe ali ndi insulin kukana omwe amamwa mabulosi abulu a smoothie kawiri patsiku adakumana ndi kusintha kwakukulu pakumverera kwa insulin kuposa omwe amadya mabulosi opanda smoothies ().

Chidule Zipatso zimatha kusintha shuga wamagazi komanso kuyankha kwa insulini mukamadya zakudya zamafuta ambiri kapena kuphatikiza ma smoothies.

3. Zokwera kwambiri

Zipatso ndizomwe zimayambitsa ulusi, kuphatikiza zosungunulira. Kafukufuku akuwonetsa kuti kumwa michere yosungunulira kumachedwetsa kuyenda kwa chakudya kudzera m'matumbo, zomwe zimapangitsa kuti muchepetse njala ndikuwonjezera kukhuta.

Izi zitha kuchepetsa kuchuluka kwa kalori yanu ndikupangitsa kuti muchepetse kunenepa (,).

Kuphatikiza apo, CHIKWANGWANI chimathandizira kuchepetsa kuchuluka kwama calories omwe mumamwa kuchokera ku zakudya zosakanikirana. Kafukufuku wina adapeza kuti kuwirikiza kawiri pazakudya zanu zingakupangitseni kuyamwa zopitilira 130 patsiku ().

Kuphatikiza apo, michere yambiri yamitunduyi imatanthawuza kuti ndi yotsika kwambiri kapena yosalala, yomwe imawerengedwa pochotsa ma fiber kuchokera kuma carbs athunthu.

Nayi carb ndi fiber ya ma ouniki 3.5 (100 magalamu) a zipatso (18, 19, 20, 21):

• Rasipiberi: 11.9 magalamu a carbs, 6.5 mwa iwo ndi fiber
• Mabulosi akuda: 10.2 magalamu a carbs, 5.3 mwa iwo ndi fiber
• Froberries: 7.7 magalamu a carbs, 2.0 omwe ndi fiber
• Mabulosi abuluu: 14.5 magalamu a carbs, 2.4 mwa iwo ndi fiber

Dziwani kuti kukula kwa zipatso za zipatso ndi chikho chimodzi, chomwe chimasinthira pafupifupi ma ola 4.4-5.3 (125-150 magalamu) kutengera mtundu.

Chifukwa chokhala ndi ma carb net ochepa, zipatso ndizosavuta kugwiritsa ntchito carb.

Chidule Zipatso zimakhala ndi michere, yomwe imatha kukulitsa kukhutira, komanso kuchepetsa njala komanso kuchuluka kwa zopatsa mphamvu zomwe thupi lanu limatenga kuchokera kuzakudya zosakanikirana.

4. Perekani zakudya zambiri

Zipatso zimakhala ndi zopatsa mphamvu zochepa komanso zopatsa thanzi kwambiri. Kuphatikiza pa kukhala ndi ma antioxidants ambiri, amakhalanso ndi mavitamini ndi michere yambiri.

Zipatso, makamaka sitiroberi, zili ndi vitamini C. M'malo mwake, chikho chimodzi (150 magalamu) a strawberries chimapatsa 150% ya RDI vitamini C (20).

Kupatula vitamini C, zipatso zonse ndizofanana ndi mavitamini ndi mchere wawo.

M'munsimu muli zakudya za 3.5-ounce (100-gramu) zopangira mabulosi akuda (19):

• Ma calories: 43
• Vitamini C: 35% ya Reference Daily Intake (RDI)
• Manganese: 32% ya RDI
• Vitamini K1: 25% ya RDI
• Mkuwa: 8% ya RDI
• Zolemba: 6% ya RDI

Kalori amawerengera ma ola 3.5 (100 magalamu) a zipatso kuyambira 32 pa strawberries mpaka 57 ya mabulosi abulu, ndikupanga zipatso kukhala zipatso zotsika kwambiri (20, 21).

Chidule Zipatso zimakhala ndi mavitamini ochepa koma zimakhala ndi mavitamini ndi michere yambiri, makamaka vitamini C ndi manganese.

5. Thandizani kulimbana ndi kutupa

Zipatso zimakhala ndi zotsutsana ndi zotupa.

Kutupa ndikuteteza thupi lanu kumatenda kapena kuvulala.

Komabe, moyo wamakono nthawi zambiri umayambitsa kupsa mtima, kutentha kwanthawi yayitali chifukwa cha kupsinjika, kuchita masewera olimbitsa thupi, komanso kusankha zakudya zopanda thanzi.

Kutupa kwamtunduwu kumakhulupirira kuti kumathandizira kuzinthu monga matenda ashuga, matenda amtima, ndi kunenepa kwambiri (,,).

Kafukufuku akuwonetsa kuti ma antioxidants mu zipatso amatha kuthandizira kuchepetsa zotupa (,,,).

Pakafukufuku wina mwa anthu onenepa kwambiri, omwe amamwa chakumwa cha sitiroberi ndi carb, chakudya chamafuta ambiri adazindikira kuchepa kwakukulu kwa zolembera zina zotupa kuposa gulu lolamulira ().

Chidule Zipatso zingathandize kuchepetsa kutupa ndikuchepetsa chiopsezo cha matenda amtima komanso mavuto ena azaumoyo.

6. Zitha kuthandiza kutsitsa cholesterol

Zipatso ndi chakudya chopatsa thanzi.

Ma rasipiberi akuda ndi sitiroberi awonetsedwa kuti amathandizira kuchepetsa mafuta m'thupi mwa anthu onenepa kapena omwe ali ndi matenda amadzimadzi (,,,,,).

Pakafukufuku wamasabata asanu ndi atatu, achikulire omwe ali ndi matenda amadzimadzi omwe amamwa chakumwa chopangidwa ndi ma strawberries owuma tsiku lililonse adakumana ndi kutsika kwa 11% mu LDL (bad) cholesterol ().

Komanso, zipatso zingathandize kuteteza cholesterol ya LDL kuti isakhale okosijeni kapena yowonongeka, yomwe imakhulupirira kuti ndi chiopsezo chachikulu cha matenda a mtima (,,,,,).

Pakafukufuku owerengedwa mwa anthu onenepa kwambiri, omwe amadya ma ola 1.5 (50 magalamu) a mabulosi abulu owuma kwa milungu isanu ndi itatu adazindikira kutsika kwa 28% m'magawo awo a LDL ().

Chidule Zipatso zawonetsedwa kuti zimachepetsa mafuta a cholesterol a LDL (oyipa) ndikuthandizira kuteteza kuti asakhale okosijeni, zomwe zingachepetse chiopsezo cha matenda amtima.

7. Zitha kukhala zabwino pakhungu lanu

Zipatso zimathandizira kuchepetsa makwinya pakhungu, popeza ma antioxidants amathandizira kuwongolera zopitilira muyeso, chimodzi mwazomwe zimayambitsa kuwonongeka kwa khungu komwe kumayambitsa ukalamba ().

Ngakhale kafukufuku ndi wocheperako, ellagic acid amawoneka kuti amachititsa mavuto ena okhudzana ndi khungu a zipatso.

Kafukufuku woyeserera komanso kafukufuku wazinyama akuwonetsa kuti antioxidant iyi ikhoza kuteteza khungu poletsa kupanga michere yomwe imawononga collagen pakhungu lowonongeka ndi dzuwa (,,).

Collagen ndi mapuloteni omwe ali mbali ya khungu lanu. Amalola khungu lanu kutambasula ndikukhalabe olimba. Collagen ikawonongeka, khungu lanu limatha kugundana ndikupanga makwinya.

Kafukufuku wina, kugwiritsa ntchito ellagic acid pakhungu la mbewa zopanda ubweya zomwe zimawunikira kuwala kwa ultraviolet kwa milungu eyiti kunachepetsa kutupa ndikuthandizira kuteteza collagen pakuwonongeka ().

Chidule Zipatso zimakhala ndi antioxidant ellagic acid, yomwe ingathandize kuchepetsa makwinya ndi zizindikilo zina zakukalamba pakhungu kokhudzana ndi kuwonekera kwa dzuwa.

8. Angathandize kuteteza khansa

Ma antioxidants angapo mu zipatso, kuphatikiza ma anthocyanins, ellagic acid, ndi resveratrol, zitha kuchepetsa chiopsezo cha khansa (, 43,).

Makamaka, maphunziro a nyama ndi anthu akuwonetsa kuti zipatso zingateteze ku khansa ya pamero, pakamwa, m'mawere, ndi m'matumbo (,,,,).

Pakafukufuku mwa anthu 20 omwe ali ndi khansa ya m'matumbo, kudya ma ounces awiri (60 magalamu) a raspberries owumitsa amaundana kwa masabata 1 - 9 amatulutsa zotupa kwa ena mwa ophunzira, ngakhale si onse ().

Kafukufuku wina wofufuza anapeza kuti mitundu yonse ya sitiroberi inali ndi mphamvu, zoteteza m'maselo a khansa ya chiwindi, ngakhale atakhala kuti ali ndi ma antioxidants ambiri ().

Chidule Zipatso zawonetsedwa kuti zimachepetsa zizindikilo zomwe zimakhudzana ndi kukula kwa chotupa cha nyama ndi anthu omwe ali ndi mitundu ingapo ya khansa.

9. Mungasangalale pafupifupi pamitundu yonse ya zakudya

Zipatso zimatha kuphatikizidwa m'mitundu yambiri yazakudya.

Ngakhale anthu omwe amadya kwambiri carb komanso ketogenic nthawi zambiri amapewa zipatso, mutha kusangalala ndi zipatso pang'ono.

Mwachitsanzo, kapu ya theka ya mabulosi akuda (70 magalamu) kapena raspberries (60 magalamu) imakhala ndi magalamu ochepera 4 a carbs osungunuka (18, 19).

Mitundu yambiri ya zipatso imatha kuphatikizidwa mu zakudya za paleo, Mediterranean, zamasamba, ndi vegan.

Kwa anthu omwe akufuna kuchepa thupi, ma calories ochepa mu zipatso amawapangitsa kukhala abwino kuphatikiza pazakudya, zokhwasula-khwasula, kapena mchere.

Zipatso zachilengedwe komanso zakutchire zikupezeka kwambiri kumadera ambiri padziko lapansi. Akakhala kuti si nyengo yake, zipatso zachisanu zikhoza kugulidwa ndikusungunuka ngati pakufunika kutero.

Anthu okhawo omwe amafunika kupewa zipatso ndi omwe amafuna zakudya zochepa kwambiri pazakudya zina, komanso anthu omwe sagwirizana ndi zipatso. Thupi lawo siligwirizana ndi sitiroberi ndilofala kwambiri.

Chidule Zipatso zimatha kusangalatsidwa pazakudya zambiri, chifukwa zimakhala zopatsa mphamvu komanso zopatsa mphamvu komanso zimapezeka mwatsopano kapena kuzizira.

10. Zitha kuthandiza kuti mitsempha yanu ikhale yathanzi

Kuphatikiza pa kutsitsa cholesterol, zipatso zimapindulitsanso thanzi la mtima, kuphatikizapo kukonza magwiridwe antchito amitsempha yanu.

Maselo omwe amayendetsa mitsempha yanu amatchedwa endothelial cell. Amathandiza kuchepetsa kuthamanga kwa magazi, kuteteza magazi kuti asamaumbike, komanso kugwira ntchito zina zofunika.

Kutupa kwambiri kumatha kuwononga maselowa, kulepheretsa kugwira ntchito moyenera. Izi zimatchedwa kutha kwa endothelial, komwe kumayambitsa matenda amtima ().

Zipatso zapezeka kuti zimathandizira kumapeto kwa endothelial m'maphunziro aanthu athanzi athanzi, anthu omwe ali ndi matenda amadzimadzi, komanso anthu omwe amasuta (,,,,,).

Pakafukufuku wowerengeka mwa anthu a 44 omwe ali ndi matenda amadzimadzi, omwe amamwa blueberry smoothie tsiku lililonse adawonetsa kusintha kwakukulu pakutha kwa endothelial, poyerekeza ndi gulu lolamulira ().

Ngakhale zipatso zatsopano zimawoneka ngati zathanzi kwambiri, zipatso zosinthidwa zimaperekabe zabwino zathanzi.Mitengo yophika ya mabulosi amawerengedwa kuti imakonzedwa, pomwe zipatso zowumitsa sizimawuma.

Kafukufuku wina adapeza kuti ngakhale kuphika mablueberries kumachepetsa anthocyanin, kuchuluka kwa ma antioxidant sikunasinthe. Magwiridwe antchito amasinthanso chimodzimodzi mwa anthu omwe amadya zipatso zophika kapena zouma ().

Chidule Zipatso zapezeka kuti zikuwongolera zochitika m'maphunziro angapo mwa anthu athanzi, omwe ali ndi matenda amadzimadzi, komanso anthu omwe amasuta.

11. Zokoma zokha kapena mumaphikidwe abwino

Zipatso ndi zokoma. Amapanga zokhwasula-khwasula kapena mchere, ngakhale mutagwiritsa ntchito mtundu umodzi kapena kuphatikiza awiri kapena kupitilira apo.

Ngakhale amakhala otsekemera mwachilengedwe ndipo safuna chowonjezerapo china chowonjezera, kuwonjezera pang'ono zolemetsa kapena kukwapulidwa kirimu kumawasintha kukhala mchere wowoneka bwino kwambiri.

Chakudya cham'mawa, yesani zipatso zokhala ndi yogurt yosalala yachi Greek, kanyumba kanyumba, kapena tchizi ta ricotta, komanso mtedza wodulidwa.

Njira ina yophatikizira zipatso muzakudya zanu ndi gawo la saladi.

Kuti mupeze kusinthasintha kosatha kwa zipatso, sakatulani intaneti kuti mupeze maphikidwe athanzi.

Chidule Zipatso ndi zokoma mukaziphikira nokha, ndi zonona, kapena maphikidwe athanzi.

Mfundo yofunika

Zipatso zimakoma kwambiri, zimakhala zopatsa thanzi kwambiri, komanso zimakupatsani thanzi labwino, kuphatikiza mtima ndi khungu lanu.

Mwa kuwaphatikiza pazakudya zanu pafupipafupi, mutha kuwongolera thanzi lanu m'njira yosangalatsa kwambiri.