Zipatso 8 Zabwino Kwambiri Zomwe Mungadye

Zamkati

• 1. Mabulosi abuluu
• 2. Rasipiberi
• 3. Zipatso za Goji
• 4. Maloboti
• 5. Mabulosi
• 6. Acai zipatso
• 7. Cranberries
• 8. Mphesa
• Mfundo yofunika

Zipatso ndi zipatso zazing'ono, zofewa, zozungulira zamitundu yosiyanasiyana - makamaka buluu, zofiira, kapena zofiirira.

Zimakhala zokoma kapena zowawa m'kamwa ndipo zimagwiritsidwa ntchito mosungira, kupanikizana, ndi mchere.

Zipatso zimakonda kukhala ndi thanzi labwino. Nthawi zambiri amakhala ndi fiber, vitamini C, komanso antioxidant polyphenols.

Zotsatira zake, kuphatikiza zipatso mu zakudya zanu kumathandiza kupewa ndikuchepetsa zizindikilo za matenda ambiri.

Nawa zipatso zisanu ndi zitatu zathanzi zomwe mungadye.

1. Mabulosi abuluu

Mabulosi abuluu ndi zipatso zotchuka zomwe zimapatsa vitamini K.

Chikho chimodzi (148 magalamu) a mabulosi abulu chimapereka izi ():

• Ma calories:
  84
• CHIKWANGWANI:
  3.6 magalamu
• Vitamini
  C: 16% ya DV
• Vitamini
  K: 24% ya DV
• Manganese:
  22% ya DV

Blueberries amakhalanso ndi antioxidant polyphenols otchedwa anthocyanins ().

Anthocyanins ochokera kuma blueberries amatha kuchepetsa kupsinjika kwa oxidative, motero kumachepetsa chiopsezo cha matenda amtima mwa anthu onse athanzi komanso omwe ali pachiwopsezo chachikulu cha matendawa (,,,).

Kuphatikiza apo, ma blueberries amatha kusintha zina zaumoyo wamtima pochepetsa cholesterol "choyipa" cha LDL m'magazi, amachepetsa chiopsezo cha mtima, ndikuthandizira magwiridwe antchito amitsempha (,,).

Blueberries amathanso kuchepetsa chiopsezo cha matenda ashuga. Kafukufuku wasonyeza kuti mabulosi abuluu kapena mabulosi abulu a bioactive amatha kupititsa patsogolo mphamvu ya insulin ndikuchepetsa chiopsezo cha mtundu wa 2 shuga mpaka 26% (,).

Kafukufuku wamkulu wowonetsa kuti anthu omwe amadya ma blueberries amakhalanso ndi chidziwitso chocheperako, kutanthauza kuti ubongo wawo umakhalabe wathanzi akamakalamba ().

Komabe, kafukufuku wambiri amafunikira kuti adziwe gawo lomwe ma blueberries amatenga mu thanzi laubongo.

chiduleBlueberries muli
michere yambiri, vitamini C, ndi antioxidant anthocyanins. Kudya
Mabulosi abuluu atha kuthandiza kuchepetsa ziwopsezo zamatenda amtima ndi matenda ashuga.

2. Rasipiberi

Rasipiberi amagwiritsidwa ntchito nthawi zambiri mumchere ndipo amakhala ngati gwero labwino kwambiri la fiber.

Chikho chimodzi (123 magalamu) a raspberries chimapereka ():

• Ma calories:
  64
• CHIKWANGWANI:
  8 magalamu
• Vitamini
  C: 36% ya DV
• Vitamini
  K: 8% ya DV
• Manganese:
  36% ya DV

Raspberries amakhalanso ndi antioxidant polyphenols otchedwa ellagitannins, omwe angathandize kuchepetsa kupsinjika kwa okosijeni ().

Kafukufuku wina adawonetsa kuti oyendetsa njinga akamamwa chakumwa chokhala ndi rasipiberi ndi zipatso zina, kupsinjika kwa oxidative komwe kumachitika chifukwa cholimbitsa thupi kumachepa kwambiri ().

Ma raspberries omwe amadya kwambiri ndi mitundu yofiira yaku America kapena ku Europe kofiira. Komabe, pali mitundu yambiri ya rasipiberi, ndipo rasipiberi wakuda awonetsedwa kuti ali ndi maubwino angapo azaumoyo, nawonso.

Ma raspberries akuda amatha kukhala athanzi pamtima. Kafukufuku watsimikizira kuti rasipiberi wakuda amatha kuchepetsa zoopsa zamatenda amtima, monga kuthamanga kwa magazi ndi cholesterol m'magazi (,,).

Kafukufuku wina wasonyeza kuti rasipiberi wakuda amatha kuchepetsa kutupa kwa anthu omwe ali ndi matenda amadzimadzi ().

Komabe, maphunzirowa anali ochepa kwambiri. Kafukufuku wochuluka amafunika kuti atsimikizire zabwino za rasipiberi wakuda.

Chidule

Raspberries ali odzaza ndi
CHIKWANGWANI ndi antioxidant polyphenols. Ma raspberries akuda, makamaka, atha
pindulani ndi thanzi la mtima.

3. Zipatso za Goji

Zipatso za Goji, zomwe zimadziwikanso kuti nkhandwe, zimachokera ku China ndipo zimagwiritsidwa ntchito ngati mankhwala achikhalidwe. Posachedwapa atchuka kwambiri kumayiko akumadzulo.

Mafuta (28 magalamu) a zipatso zouma za goji amapereka ():

• Ma calories:
  98
• CHIKWANGWANI:
  3.7 magalamu
• Vitamini
  C: 15% ya DV
• Vitamini
  Yankho: 42% ya DV
• Chitsulo:
  11% ya DV

Zipatso za Goji zimakhalanso ndi vitamini A wambiri ndi zeaxanthin, zonse zomwe ndizofunikira pathanzi la diso.

Kafukufuku wina wa anthu okalamba 150 adapeza kuti kudya magalamu 14 a mabulosi a goji maberi tsiku lililonse kumachepetsa kuchepa kwa thanzi la maso chifukwa cha ukalamba. Kafukufukuyu, komanso kafukufuku wachiwiri wofananako, adawonetsa kuti kudya zipatso za goji kumatha kukweza magazi a zeaxanthin (,).

Monga zipatso zina zambiri, zipatso za goji zimakhala ndi antioxidant polyphenols. Kafukufuku wina adapeza kuti kumwa madzi a mabulosi a goji kwa masiku 30 kumawonjezera magazi antioxidant m'magulu a anthu athanzi, achikulire achi China ().

Kafukufuku wina adapeza kuti kumwa madzi a goji mabulosi kwamasabata awiri kumawonjezera kagayidwe ndikuchepetsa kukula kwa m'chiuno mwa anthu onenepa kwambiri ().

ChiduleZipatso za Goji ndizo
makamaka wolemera mu michere yomwe imathandizira kukhala ndi thanzi la diso. Mulinso
zofunika antioxidants.

4. Maloboti

Strawberries ndi amodzi mwa zipatso zomwe amadya kwambiri padziko lapansi komanso imodzi mwamagawo abwino kwambiri a vitamini C.

Chikho chimodzi (144 magalamu) a sitiroberi wathunthu amapereka ():

• Ma calories:
  46
• CHIKWANGWANI:
  3 magalamu
• Vitamini
  C: 97% ya DV
• Manganese:
  24% ya DV

Froberries ndi abwino kwa thanzi la mtima. M'malo mwake, kafukufuku wa azimayi opitilira 93,000 adapeza kuti omwe amadya magawo opitilira atatu a sitiroberi ndi mabulosi abulu sabata iliyonse amakhala ndi chiopsezo chocheperako 30% cha matenda amtima ().

Kafukufuku wina wasonyeza kuti sitiroberi imatha kuchepetsa zoopsa zingapo zamatenda amtima kuphatikiza cholesterol yamagazi, triglycerides, komanso kupsinjika kwa oxidative (,,,).

Strawberries amathanso kuchepetsa kutupa pochepetsa mankhwala otupa m'magazi, monga IL-1β, IL-6, ndi C-reactive protein (CRP) (,,).

Kuphatikiza apo, ma strawberries amatha kuthandizira kuchepetsa kuchuluka kwa shuga wamagazi, zomwe ndizofunikira popewa matenda ashuga ().

M'malo mwake, kafukufuku wopitilira anthu opitilira 200,000 adapeza kuti kudya sitiroberi kungachepetse chiopsezo cha matenda achiwiri mwa 18% ().

Pomaliza, kafukufuku wina adawonetsa kuti kudya ma ounces awiri (60 magalamu) patsiku la ufa wouma wouma wa sitiroberi kunachepetsa kupsinjika kwa oxidative ndi mankhwala otupa mwa anthu omwe ali pachiwopsezo chachikulu chodwala khansa ya m'mimba ().

Chidule

Froberberries ndi
gwero labwino kwambiri la vitamini C. Amatsimikiziridwa kuti amachepetsa zomwe zimawopsa mumtima
matenda ndikuthandizira kuwongolera shuga wamagazi.

5. Mabulosi

Mabiliberi ndi ofanana kwambiri ndi mabulosi abulu, ndipo awiriwa nthawi zambiri amasokonezeka. Mabiliberi amapezeka ku Europe, pomwe ma blueberries amapezeka ku North America.

Makilogalamu 3.5 a ma bilberries amapereka (36):

• Ma calories:
  43
• CHIKWANGWANI:
  4.6 magalamu
• Vitamini
  C: 16% ya DV
• Vitamini
  E: 12% ya DV

Kafukufuku wambiri wasayansi awonetsa kuti ma bilberries ndi othandiza pakuchepetsa kutupa.

Kafukufuku angapo awonetsa kuti kudya mabiliberi kapena kumwa madzi a bilberry kumatha kuchepetsa kutupa kwa anthu omwe ali pachiwopsezo cha matenda amtima kapena matenda amadzimadzi (,).

Kafukufuku wina wazimayi 110 adapeza kuti kudya ma bilberries pafupifupi mwezi umodzi kumachepetsa magawo azomwe zimakhudzidwa ndikukula kwa matenda amtima. Mabiliberi nawonso amachepetsa kuzungulira kwa m'chiuno ndi mainchesi 0.5 (1.2 cm) ndi kulemera kwake ndi mapaundi 0.4 (0.2 kgs) ().

Kafukufuku wosiyana adapeza kuti kudya zakudya zokhala ndi ma biliberi, tirigu wathunthu, ndi nsomba kumachepetsa shuga m'magazi mwa anthu omwe ali ndi shuga wambiri ().

Mabiliberi amathanso kuwonjezera cholesterol "chabwino" cha HDL ndikuchepetsa "zoipa" LDL cholesterol (,).

Chidule

Mabiliberi ndi ofanana
kwa ma blueberries ndipo ndi othandiza pakuchepetsa kutupa. Angathandizenso
kuchepetsa kulemera ndi magazi m'magazi.

6. Acai zipatso

Mitengo ya Acai imamera pamitengo ya mgwalangwa ya acai yomwe imapezeka m'chigawo cha Amazon ku Brazil.

Amasanduka zakudya zowonjezera zathanzi chifukwa chokhala ndi antioxidant.

Masentimita 3.5 (100 magalamu) a mabulosi acai puree amapereka ():

• Ma calories:
  70
• CHIKWANGWANI:
  5 magalamu

Kumbukirani kuti zipatso za acai nthawi zambiri zimadyedwa zouma kapena kuzizira, zomwe zingakhudze zakudya.

Mitengo ya Acai ndi imodzi mwazinthu zabwino kwambiri zopangira antioxidant polyphenols ndipo imatha kukhala ndi ma antioxidants ochulukitsa kakhumi kuposa ma blueberries ().

Akamadyedwa ngati msuzi kapena zamkati, zipatso za acai zimatha kuwonjezera magazi antioxidant komanso kuchepetsa mankhwala omwe amakhudzidwa ndi kupsinjika kwa oxidative (,).

Kuphatikiza apo, masamba a mabulosi a acai awonetsedwa kuti amachepetsa shuga m'magazi, insulini, ndi cholesterol m'magazi mwa anthu onenepa kwambiri omwe amadya magalamu 200 patsiku kwa mwezi umodzi ().

Zotsatirazi zawonetsedwanso kwa othamanga. Kumwa ma ola atatu (100 ml) a msuzi wa madzi a acai kwa milungu isanu ndi umodzi kumachepetsa cholesterol yamagazi ndikuchepetsa kupsinjika kwa oxidative mukatha kuchita masewera olimbitsa thupi, zomwe zitha kufulumizitsa kuchira pakuwonongeka kwa minofu ().

Ma antioxidants mu acai amathanso kuthandizira kuchepetsa zizindikiritso za nyamakazi. Kafukufuku wa anthu omwe ali ndi nyamakazi ya osteoarthritis adapeza kuti kumwa ma ouniki (120 ml) a msuzi wa acai patsiku kwamasabata 12 kumachepetsa kupweteka komanso kukhala ndi moyo watsiku ndi tsiku ().

ChiduleAcai zipatso muli
kuchuluka kwa ma antioxidants, omwe angathandize kuchepetsa cholesterol yamagazi,
Kupsyinjika kwa okosijeni, komanso amachepetsa kuchepa kwa mafupa.

7. Cranberries

Cranberries ndi chipatso chathanzi kwambiri ndi kukoma kowawasa.

Sizimadyedwa kawirikawiri. M'malo mwake, amakonda kudyedwa ngati msuzi.

1 chikho (110 magalamu) a cranberries yaiwisi amapereka (50):

• Ma calories:
  46
• CHIKWANGWANI:
  3.6 magalamu
• Vitamini
  C: 16% ya DV
• Manganese:
  12% ya DV

Monga zipatso zina, cranberries ali ndi antioxidant polyphenols. Komabe, ambiri mwa ma antioxidants awa ali pakhungu la kiranberi. Chifukwa chake, madzi a kiranberi alibe polyphenols ambiri ().

Phindu lodziwika bwino la cranberries ndikuti amatha kuthana ndi vuto la matenda amkodzo (UTIs).

Mankhwala ena mu cranberries amateteza mabakiteriya E. coli Kuchokera pakumamatira kukhoma la chikhodzodzo kapena kwamikodzo, motero kumachepetsa chiopsezo cha matenda (,).

Kafukufuku wochuluka wasonyeza kuti kumwa madzi a kiranberi kapena kumwa mankhwala a kiranberi kungachepetse chiopsezo cha UTIs (,,,).

Madzi a kiranberi amathanso kuchepetsa chiopsezo cha matenda ena.

H. pylori ndi mtundu wa mabakiteriya omwe angayambitse zilonda zam'mimba ndi khansa. Kafukufuku wambiri wasonyeza kuti madzi a kiranberi amatha kupewa H. pylori Kuchokera pakumangirira kukhoma lam'mimba motero kumateteza matenda (,).

Madzi a Cranberry awonetsanso zopindulitsa zosiyanasiyana paumoyo wamtima. Kafukufuku wambiri apeza kuti kumwa madzi a kiranberi kumachepetsa cholesterol, kuthamanga kwa magazi, kupsinjika kwa oxidative, komanso "kuuma" kwamitsempha (,,,).

Komabe, ndibwino kupewa mitundu ya madzi a kiranberi wokhala ndi shuga wambiri wowonjezera.

ChiduleCranberries ndi
Madzi a kiranberi amatha kuchepetsa chiopsezo cha matenda amkodzo komanso matenda am'mimba komanso
itha kupindulitsa thanzi lamtima. Komabe, ndibwino kupewa timadziti tambiri
shuga.

8. Mphesa

Mphesa zimakonda kudyedwa kwathunthu, zipatso zosaphika kapena madzi, vinyo, zoumba, kapena viniga.

Chikho chimodzi (151 magalamu) wathunthu, mphesa zosaphika zimapereka ():

• Ma calories:
  104
• CHIKWANGWANI:
  1.4 magalamu
• Vitamini
  C: 5% ya DV
• Vitamini
  K: 18% ya DV

Khungu ndi mbewu za mphesa ndizomwe zimapatsa antioxidant polyphenols. Kafukufuku wambiri wasonyeza kuti zipatso za mphesa za polyphenol zimatha kutsitsa kuthamanga kwa magazi komanso kugunda kwa mtima (,).

Komabe, ambiri mwa maphunzirowa anali ochepa. Kafukufuku wina akuti zomwe zimachitika polyphenols pamagazi sizikudziwikabe ().

Kafukufuku wamkulu wowonera adapeza kuti kudya mphesa kapena zoumba katatu pa sabata kumalumikizidwa ndi kuchepa kwa 12% pachiwopsezo cha mtundu wa 2 shuga ().

Kafukufuku wina adapeza kuti kudya ma ola 17 (500 magalamu) a mphesa tsiku lililonse kwa milungu isanu ndi itatu kumachepetsa cholesterol yamagazi komanso kupsinjika kwa oxidative mwa anthu omwe ali ndi cholesterol ().

Pomaliza, msuzi wamphesa ungathandizenso thanzi laubongo. Kafukufuku wocheperako azimayi 25 adapeza kuti kumwa ma ouniki 12 (355 ml) a madzi a mphesa a Concord tsiku lililonse kwa milungu 12 kumathandizira kukumbukira komanso kuyendetsa bwino magwiridwe antchito ().

ChiduleMphesa, makamaka
mbewu ndi khungu, zodzaza ndi ma antioxidants. Amatha kuthandiza kuchepetsa magazi
cholesterol ndi mtundu wa 2 chiopsezo cha shuga komanso kupindulitsanso thanzi laubongo.

Mfundo yofunika

Zipatso ndi zina mwa zakudya zabwino kwambiri zomwe mungadye, chifukwa ndizochepa koma zimakhala ndi fiber, vitamini C, komanso ma antioxidants.

Zipatso zambiri zatsimikizira kukhala ndi thanzi la mtima. Izi zikuphatikiza kutsitsa kuthamanga kwa magazi ndi cholesterol, pomwe amachepetsa kupsinjika kwa oxidative.

Zitha kuthandizanso kuchepetsa chiwopsezo cha matenda amtundu wa 2 pochita ngati njira zina zabwino zoperekera zakudya zopanda shuga.

Yesetsani kudya zipatso zingapo sabata limodzi ndikuwonetsa mitundu yosiyanasiyana. Amapanga chakudya chokwanira kwambiri kapena chakudya cham'mawa cham'mawa.