Ubwino Wabwino Waumoyo wa Ma zipatso a Acai

Zamkati

• Kodi Acai Berries Ndi Chiyani?
• 1. Amakhala ndi Zakudya Zakudya Zambiri
• 2. Ali Odzaza Ndi Ma Antioxidants
• 3. Atha Kukulitsa Mulingo Wacholesterol
• 4. Atha Kukhala Ndi Zotsatira Zoteteza Khansa
• 5. Amatha Kupititsa Patsogolo Ntchito ya Ubongo
• Zoyipa Zomwe Zingachitike ku Acai Berries
• Momwe Mungadye Acai
• Mfundo Yofunika Kwambiri

Zipatso za Acai ndi “zipatso zabwino kwambiri” ku Brazil. Amachokera kudera la Amazon komwe ndi chakudya chambiri.

Komabe, posachedwapa atchuka padziko lonse lapansi ndipo akuyamikiridwa chifukwa chothandiza kwambiri paumoyo komanso thanzi.

Chipatso chofiirira chakuda ichi chimakhala ndi zakudya zambiri, ndipo chitha kukhala ndi zabwino zina, kuphatikiza zisanu zomwe zafotokozedwa munkhaniyi.

Kodi Acai Berries Ndi Chiyani?

Zipatso za Acai ndi zipatso zozungulira zamasentimita awiri ndi theka zomwe zimamera pamitengo ya kanjedza ya acai m'nkhalango zamvula za ku Central ndi South America. Ali ndi khungu lakuda lofiirira komanso mnofu wachikaso wozungulira mbewu yayikulu.

Chifukwa amakhala ndi maenje ngati maapurikoti ndi maolivi, mwaukadaulo si mabulosi, koma ndi drupe. Komabe, amatchedwa kuti zipatso.

M'nkhalango ya Amazon, zipatso za acai zimakonda kudya.

Pofuna kuzidyetsa, zimanyowa kuti zifewetse khungu lakunja lolimba ndikuzisenda kuti zipange phala lakuda.

Amakhala ndi kukoma kwapadziko lapansi komwe kumafotokozedwa nthawi zambiri ngati mtanda pakati pa mabulosi akuda ndi chokoleti chosasakaniza.

Zipatso zatsopano za acai zimakhala ndi nthawi yayitali ndipo sizipezeka kunja kwa komwe zimalimidwa. Monga zogulitsa kunja, amagulitsidwa ngati zipatso zachisanu, ufa wouma kapena msuzi woponderezedwa.

Zipatso za Acai nthawi zina zimagwiritsidwanso ntchito kununkhira zakudya, kuphatikizapo nyemba zonunkhira ndi ayisikilimu, pomwe zinthu zina zopanda chakudya monga mafuta amthupi zimakhala ndi mafuta a acai.

Zipatso za Acai zimamera pamitengo ya mgwalangwa m'nkhalango ya Amazon. Amakonzedwa kukhala zamkati asanadye.

1. Amakhala ndi Zakudya Zakudya Zambiri

Mitengo ya Acai imakhala ndi chipatso chapadera cha chipatso, chifukwa imakhala ndi mafuta ambiri komanso shuga.

Magalamu 100 a zipatso zamazira amakhala ndi kuwonongeka kwa zakudya zotsatirazi ():

• Ma calories: 70
• Mafuta: 5 magalamu
• Mafuta okhuta: 1.5 magalamu
• Ma carbs: 4 magalamu
• Shuga: 2 magalamu
• CHIKWANGWANI 2 magalamu
• Vitamini A: 15% ya RDI
• Calcium: 2% ya RDI

Malinga ndi kafukufuku waku Venezuela, zipatso za acai zilinso ndi mchere wambiri, kuphatikiza chromium, zinc, iron, mkuwa, manganese, magnesium, potaziyamu ndi phosphorus ().

Koma zina mwazabwino kwambiri zaumoyo wa acai zimachokera kuzomera.

Chodziwika kwambiri pakati pa izi ndi anthocyanins, yomwe imapatsa zipatso za acai utoto wofiirira kwambiri komanso zimakhala ngati ma antioxidants mthupi.

Muthanso kupeza ma anthocyanins mu zakudya zina zamtambo, zakuda ndi zofiirira, monga nyemba zakuda ndi mabulosi abulu.

Mitengo ya Acai imakhala ndi mafuta athanzi komanso shuga wambiri, komanso mchere wambiri komanso mankhwala obzala, kuphatikizapo anthocyanins.

2. Ali Odzaza Ndi Ma Antioxidants

Ma antioxidants ndiofunikira chifukwa amachepetsa zovuta zowononga zaulere mthupi lonse.

Ngati zopitilira muyeso zaulere sizimasokonezedwa ndi ma antioxidants, zimatha kuwononga maselo ndikubweretsa matenda angapo, kuphatikiza matenda ashuga, khansa ndi matenda amtima ().

Mitengo ya Acai imakhala ndi mankhwala ambiri ophera antioxidant, omwe amatulutsa zipatso zina zoteteza antioxidant monga mabulosi abulu ndi cranberries (4).

Zakudya za antioxidant zimayesedwa ndi mphotho ya Oxygen Radical Absorbance Capacity (ORAC).

Pankhani ya acai, magalamu 100 a zamkati ozizira amakhala ndi ORAC ya 15,405, pomwe ma blueberries omwewo amakhala ndi 4,669 (4).

Ntchito iyi ya antioxidant imachokera kuzomera zingapo za acai, kuphatikiza ma anthocyanins (5,).

Mu 2008, ofufuza adapereka odzipereka osala kudya a 12 acai pulp, madzi a acai, maapulosi kapena chakumwa chopanda ma antioxidants nthawi zinayi ndikuyezetsa magazi awo ma antioxidants ().

Zamkati zamkati mwa acai ndi ma applesauce zidakweza ma antioxidant omwe amatenga nawo mbali, zomwe zikutanthauza kuti mankhwala ophera antioxidant mu acai amalowetsedwa bwino m'matumbo ().

Zimasonyezanso kuti mtedza wa acai ndi gwero labwino la ma antioxidants kuposa madzi a acai.

Acai ndi wolemera kwambiri mu ma antioxidants, amadzitamandira katatu kuchuluka kopezeka m'mabuluu.

3. Atha Kukulitsa Mulingo Wacholesterol

Kafukufuku wazinyama akuti acai itha kuthandiza kukweza mafuta m'thupi pochepetsa cholesterol yonse ya LDL (,,).

Ndipo ndizotheka kuti zitha kukhala ndi zotsatirapo zofananira mwa anthu.

Kafukufuku wa 2011 anali ndi anthu 10 onenepa kwambiri omwe amadya acai smoothies kawiri tsiku lililonse kwa mwezi umodzi. Ponseponse, anali ndi cholesterol chotsika komanso "choyipa" cha LDL kumapeto kwa kafukufuku ().

Komabe, panali zovuta zina phunziroli. Inali yaying'ono, inalibe gulu lowongolera ndipo idalandira ndalama zake kuchokera kwa omwe amapereka kwa acai.

Ngakhale kufufuza kwina kuli kofunika, ndizotheka kuti ma anthocyanins mu acai atha kukhala ndi vuto pakukweza mafuta m'thupi, popeza kafukufuku wagwirizanitsa chomera ichi ndi kusintha kwa HDL ndi LDL cholesterol ().

Kuphatikiza apo, acai imakhala ndi ma sterols azomera, omwe amaletsa kuti cholesterol isatengeke ndi thupi lanu ().

Kafukufuku wambiri wazinyama komanso kafukufuku wamunthu m'modzi adati acai atha kuthandiza kuchepetsa magazi m'magazi.

4. Atha Kukhala Ndi Zotsatira Zoteteza Khansa

Ngakhale palibe chakudya chimodzi chomwe chimateteza ku khansa, zakudya zina zimadziwika kuti zimaletsa maselo a khansa kuti asapange ndikufalikira.

Kafukufuku woyeserera komanso kafukufuku wazinyama awulula mtundu uwu wa anti-khansa mu acai (,,,,).

Mu mbewa, acai zamkati zachepetsa kuchepa kwa khansa ya m'matumbo ndi chikhodzodzo (,).

Komabe, kafukufuku wachiwiri pa mbewa adapeza kuti sizinakhudze khansa yam'mimba ().

Ofufuza apeza kuti acai atha kuthandizanso pochiza khansa mtsogolo, komabe pakufunika kafukufuku wina, kuphatikiza anthu.

M'maphunziro a nyama ndi mayeso, acai yawonetsa kuthekera ngati wothandizira khansa. Kafukufuku wowonjezereka amafunikira kuti adziwe momwe zingakhudzire anthu.

5. Amatha Kupititsa Patsogolo Ntchito ya Ubongo

Mitengo yambiri yazomera ku acai imatha kuteteza ubongo wanu kuti usawonongeke mukamakula ().

Kafukufuku wowerengeka wawonetsa mtundu wotetezera uwu mu makoswe a labu (,,,).

Ma antioxidants ku acai amalimbana ndi kuwonongeka kwa kutupa ndi makutidwe ndi okosijeni m'maselo aubongo, omwe atha kusokoneza kukumbukira ndi kuphunzira ().

Pakafukufuku wina, acai adathandizanso kukumbukira kukumbukira makoswe okalamba ().

Njira imodzi yomwe ubongo umakhalira wathanzi ndikutsuka maselo omwe ndi owopsa kapena sakugwiranso ntchito, njira yotchedwa autophagy. Zimapanga njira kuti mitsempha yatsopano ipangike, kukulitsa kulumikizana pakati pama cell amubongo.

Mukamakalamba, njirayi imagwira ntchito moperewera. Komabe, pakuyesa kwa labu, kutulutsa kwa acai kwathandizira kuyambitsa kuyankha uku "kosunga nyumba" m'maselo aubongo (23).

Acai atha kuthana ndi zovuta zowononga kutupa ndi makutidwe ndi okosijeni muubongo ndikuthandizira kuyambitsa kuyankha kwake "kosunga nyumba".

Zoyipa Zomwe Zingachitike ku Acai Berries

Popeza kuti acai ndi chipatso chathanzi, cholemera antioxidant, palibe zovuta zambiri pakudya.

Komabe, chenjezo limodzi ndikuti tisawonjeze zomwe akukhudzana ndi thanzi lawo.

Ngakhale kafukufuku woyambirira akulonjeza, maphunziro pazotsatira zake paumoyo wa anthu akhala ochepa komanso osowa.

Chifukwa chake, ndikofunikira kutenga zonena zaumoyo ndi nthangala yamchere.

Komanso, kumbukirani kuti ngati mukugula ngati zamkati zokonzedweratu, yang'anani cholembedwacho ndikuwonetsetsa kuti ilibe zowonjezera.

Zina mwa zoyera zimakhala ndi shuga wowonjezera kwambiri.

Nthawi zambiri, acai ndi chipatso chabwino chopanda zovuta zina. Onetsetsani kuti mwayang'anira shuga wowonjezera.

Momwe Mungadye Acai

Popeza zipatso za acai zatsopano zimakhala ndi nthawi yayitali, zimatumizidwa kunja kwambiri ndipo zimapezeka m'njira zitatu zazikulu - purées, ufa ndi timadziti.

Madziwo amadzaza ndi ma antioxidants, komanso ndiwokwera kwambiri mu shuga komanso wopanda fiber. Ngakhale, ngati itasefedwa, madziwo amakhala ndi ma antioxidants ochepa ().

Ufa umapereka michere yambiri, kukupatsani fiber ndi mafuta, komanso mankhwala azomera.

Izi zikunenedwa, purée ndiye njira yabwino kwambiri yosangalalira kukoma kwa zipatso za acai.

Kuti mupange mbale ya acai, sakanizani purée yachisanu yopanda msuzi ndi madzi kapena mkaka kuti musandutse malo osungunula.

Zilondazi zitha kuphatikizira zipatso kapena zipatso, kapena zipatso za coconut, mtedza wa mtedza, niboa wa cocoa kapena mbewu za chia.

Muthanso kupanga mbale pogwiritsa ntchito ufa wa acai. Sakanizani mumakina anu omwe mumawakonda kwambiri, kenako pamwamba ndi zomwe mumakonda.

Pali njira zingapo zodyera acai, kuphatikiza purse wachisanu, ufa kapena msuzi.

Mfundo Yofunika Kwambiri

Chifukwa cha mankhwala ake ophera antioxidant, zipatso za acai zili ndi maubwino ambiri azaumoyo.

Amadzaza ndi mankhwala azitsamba amphamvu omwe amakhala ngati ma antioxidants ndipo amatha kukhala ndi phindu kuubongo wanu, mtima ndi thanzi lathunthu.

Amaperekanso mafuta athanzi ndi ulusi, kuwapangitsa kukhala chakudya chopatsa thanzi.

Sangalalani ndi acai ngati smoothie kapena mbale, koma samalani ndi shuga wowonjezera omwe amapezeka mumtsuko ndi matumba oundana.