Zipatso Zamtambo Zokoma za 7 Zomwe Zili Ndi Mphamvu Zabwino Zaumoyo

Zamkati

• 1. Mabulosi abuluu
• 2. Mabulosi akuda
• 3. Achikulire
• 4. Concord mphesa
• 5. Ma currants akuda
• 6. Damson maula
• 7. Tomato wabuluu
• Mfundo yofunika

Zipatso zamtundu wa buluu zimakhala ndi utoto wowoneka bwino kuchokera kuzomera zopindulitsa zotchedwa polyphenols.

Makamaka, ali ndi ma anthocyanins ambiri, omwe ndi gulu la ma polyphenols omwe amatulutsa ma buluu ().

Komabe, mankhwalawa samangotulutsa utoto chabe.

Kafukufuku akuwonetsa kuti zakudya zomwe zili ndi anthocyanins zitha kulimbikitsa thanzi la mtima ndikuchepetsa chiopsezo chanu cha kunenepa kwambiri, mtundu wa 2 shuga, khansa, ndi matenda ena ().

Nazi zipatso zokoma zisanu ndi ziwiri zokhala ndi thanzi lamphamvu.

1. Mabulosi abuluu

Mabulosi abulu ndi okoma komanso odzaza ndi michere.

Amakhala ndi ma calories ochepa, ali ndi fiber yambiri, ndipo amanyamula micronutrients yofunikira, monga manganese ndi mavitamini C ndi K ().

Zipatso zokoma izi zilinso ndi ma anthocyanins, omwe ndi ma antioxidants amphamvu omwe amathandiza kuteteza maselo anu kuti asavulazidwe ndi mamolekyulu osakhazikika omwe amatchedwa ma radicals aulere (,,).

Malinga ndi kafukufuku wina mwa amuna 10 athanzi, ma antioxidants omwe amaperekedwa pafupifupi makapu awiri (300 magalamu) a mabulosi abulu amatha kuteteza DNA yanu kuti isawonongeke kwambiri ().

Kuphatikiza apo, kafukufuku akuwonetsa kuti zakudya zomwe zili ndi ma anthocyanins ochokera ku mabulosi abulu ndi zipatso ndi ndiwo zina zamasamba zitha kuthandiza kupewa matenda osachiritsika, monga matenda amtima, mtundu wa 2 shuga, khansa, komanso ubongo monga Alzheimer's (,,).

Chidule Mabulosi abuluu ali ndi michere yambiri yofunika komanso ma antioxidants, omwe amathandizira kupewa kuwonongeka kwa ma cell ndipo amachepetsa chiwopsezo cha matenda.

2. Mabulosi akuda

Mabulosi akuda ndi okoma komanso opatsa thanzi zipatso zamtambo zamtambo zomwe zimapereka maubwino angapo azaumoyo.

Kapu imodzi (144 magalamu) ya mabulosi akuda imanyamula pafupifupi magalamu 8 a fiber, 40% ya Daily Value (DV) ya manganese, ndi 34% ya DV ya vitamini C ().

Kutumikiranso komweku kumaperekanso 24% ya DV ya vitamini K, ndikupangitsa mabulosi akuda kukhala amodzi mwazipatso zolemera kwambiri za michere ().

Vitamini K ndiyofunikira kuti magazi azigwiritsa ntchito magazi ndipo amatenga gawo lofunikira muumoyo wamafupa ().

Ngakhale ubale wapakati pa vitamini K ndi thanzi la mafupa ukuwunikirabe, asayansi akukhulupirira kuti kusowa kwa vitamini K kumatha kuthandizira kufooka kwa mafupa, komwe mafupa anu amakhala ofooka komanso osalimba ().

Ngakhale masamba obiriwira ali ndi vitamini K wambiri, zipatso zochepa, monga mabulosi akuda, mabulosi abulu, ndi prunes, zilinso ndi zochuluka zokuthandizani kukwaniritsa zosowa zanu za tsiku ndi tsiku (,,,).

Chidule Mabulosi akuda amadzaza ndi fiber, manganese, ndi vitamini C. Ndi amodzi mwa zipatso zochepa kwambiri zomwe zili ndi vitamini K wambiri, womwe umagwira ntchito yofunika kwambiri pakumanga magazi komanso kukhala ndi thanzi lamafupa.

3. Achikulire

Elderberry ndi imodzi mwazomera zotchuka kwambiri padziko lonse lapansi (,).

Chipatso ichi chofiirira chimatha kuteteza ku chimfine ndikukulitsa chitetezo cha mthupi lanu. Awonetsedwanso kuti athandize anthu kuchira matendawa mwachangu ().

Kafukufuku akuwonetsa kuti mankhwala opindulitsa mu ma elderberries amatha kuyambitsa ma cell athanzi omwe amathandiza kuthana ndi ma virus achimfine ndi chimfine ().

Kuphatikiza apo, kafukufuku wama chubu akuwonetsa kuti zowonjezera za elderberry zitha kulimbana ndi kachilomboka ndikuletsa kupatsira ma cell, ngakhale izi zikuwunikiridwa (20,).

Pakafukufuku wamasiku asanu, kumwa supuni 4 (60 ml) ya madzi odzola a elderberry tsiku lililonse kunathandiza anthu omwe ali ndi chimfine kuchira mwachangu masiku anayi kuposa omwe sanamwe mankhwalawo).

Mitunduyi ilinso ndi mavitamini C ndi B6, michere iwiri yomwe imadziwika kuti imalimbitsa chitetezo chamthupi. Chikho chimodzi chokha (145 magalamu) a elderberries chimapereka 58% ndi 20% ya ma DV a mavitamini C ndi B6, motsatana (,,).

Kumbukirani kuti zingakhale bwino kudya zipatso zophikidwa. Ma elderberries osaphika amatha kupweteketsa m'mimba, makamaka akadya osapsa (26).

Chidule Akuluakulu ndi mabulosi abuluu abuluu omwe amagwiritsidwa ntchito ngati mankhwala achilengedwe a chimfine ndi chimfine.

4. Concord mphesa

Mphesa za Concord ndi chipatso chabwino, chofiirira-buluu chomwe chitha kudyedwa mwatsopano kapena kugwiritsira ntchito vinyo, timadziti, ndi kupanikizana.

Amadzaza ndi mankhwala opindulitsa omwe amagwira ntchito ngati antioxidants. M'malo mwake, mphesa za Concord ndizokwera kwambiri pazinthu izi kuposa zofiirira, zobiriwira, kapena mphesa zofiira ().

Ngakhale kafukufuku wina akufunika, kafukufuku wina akuwonetsa kuti mphesa za Concord ndi madzi ake zimatha kulimbikitsa chitetezo chamthupi ().

Mwachitsanzo, kafukufuku wina wamasabata 9 omwe anthu ankamwa makapu 1.5 (360 ml) a madzi a mphesa a Concord tsiku ndi tsiku adawona kuchuluka kwa kuchuluka kwa ma cell amthupi komanso magazi antioxidant, poyerekeza ndi gulu la placebo ().

Kuphatikiza apo, kafukufuku wocheperako akuwonetsa kuti kumwa madzi a mphesa a Concord tsiku lililonse kumatha kukulitsa chikumbukiro, malingaliro, ndi thanzi laubongo (,,,).

Chidule Mphesa za Purple-blue Concord zitha kulimbikitsa chitetezo chamthupi, malingaliro, komanso thanzi laubongo, ngakhale maphunziro ena amafunika kutsimikizira izi.

5. Ma currants akuda

Ma currants akuda ndi tart zipatso zokhala ndi utoto wakuya, wabuluu-wofiirira.

Amatha kudyedwa mwatsopano, owuma, kapena mu jamu ndi timadziti. Muthanso kuwapezera muzakudya zopatsa thanzi.

Ma currants akuda amakhala ndi vitamini C, yemwe ndi antioxidant wodziwika bwino komanso wamphamvu.

Kapu imodzi (112 magalamu) ya blackcurrant yatsopano imapatsa kopitilira kawiri DV ya vitamini ().

Monga antioxidant, vitamini C amathandizira kuteteza kuwonongeka kwa ma cell ndi matenda osachiritsika. M'malo mwake, kafukufuku wina wokhudza kuchuluka kwa anthu kuti zakudya zomwe zili ndi michere iyi zitha kukupatsani chitetezo chachikulu ku matenda amtima ().

Kuphatikiza apo, vitamini C imathandizira kuchiritsa mabala, chitetezo chamthupi, komanso kusamalira khungu, mafupa, ndi mano (,,).

Chidule Blackcurrants ali ndi vitamini C, antioxidant wamphamvu yemwe amathandiza kwambiri chitetezo chanu chamthupi ndikuthandizira kukhala ndi khungu, mafupa, ndi mano.

6. Damson maula

Madamu ndi ma bulamu abuluu omwe nthawi zambiri amapangidwa kukhala ma jamu ndi ma jellies. Amathanso kuyanika kuti apange prunes (38).

Prunes ndi chisankho chodziwika bwino pamavuto am'mimba, kuphatikiza kudzimbidwa, matenda omwe amakhudza pafupifupi 14% ya anthu padziko lonse lapansi).

Iwo ali ndi fiber, ndi 1/2 chikho (82 magalamu) atanyamula magalamu 6 osangalatsa a michere iyi ().

Zotsatira zake, kudya zipatso zochulukirapo kumawonjezera kuchuluka kwa chopondapo ndikuchepetsa masitepe anu, ndikupangitsa matumbo anu kukhala osavuta kudutsa (,).

Ma plums amakhalanso ndi mankhwala ena ndi mtundu wa shuga womwe umatchedwa sorbitol, womwe ungathandize kumasula mipando yanu ndikulimbikitsanso matumbo kuyenda pafupipafupi ().

Chidule Ma prunes omwe amapangidwa kuchokera ku damson plums amapereka fiber, mankhwala opindulitsa, ndi shuga sorbitol - zonse zomwe zingathandize kuchepetsa kudzimbidwa.

7. Tomato wabuluu

Tomato wabuluu, amadziwikanso kuti tomato wofiirira kapena wa Indigo Rose, amakula kuti azikhala ndi anthocyanins ().

Zakudya zawo zapamwamba za anthocyanin zimapereka utoto wabuluu ().

Kafukufuku wochuluka akuwonetsa kuti kudya zakudya zopatsa anthocyanin kumatha kuchepetsa kutupa, kuteteza matenda amtima, komanso kulimbikitsa thanzi lamaso ndi ubongo (,,,,,).

Kuphatikiza apo, tomato wabuluu amanyamula mankhwala ena amphamvu amtundu wa antioxidant omwe amapezeka mu tomato wamba, monga lycopene ().

Kafukufuku wowunikira amalumikiza zakudya zopatsa thanzi za lycopene ndikuchepetsa chiwopsezo cha matenda amtima, sitiroko, ndi khansa ya prostate (,,).

Chidule Tomato wabuluu amakula kuti akhale olemera ndi ma anthocyanins kwinaku akusunga mankhwala ena azitsamba omwe amaphatikizidwa ndi kuchepa kwa matenda amtima, sitiroko, ndi khansa ya prostate.

Mfundo yofunika

Kupatula kukoma kwawo kokoma, zipatso zabuluu zimapereka zabwino zambiri zathanzi.

Ndiwo magwero okhala ndi michere yambiri yama antioxidants, kuphatikiza vitamini C ndi mankhwala opindulitsa otchedwa anthocyanins.

Chifukwa cha kuchuluka kwake kwa antioxidant, zipatsozi zimatha kuchepetsa kutupa ndikuchotsa matenda monga matenda amtima ndi mtundu wa 2 shuga ().

Kuti mukhale ndi thanzi labwino, kudya zipatso zosiyanasiyana zamtambo nthawi zonse kungakhale kopindulitsa.