Zopindulitsa Zaumoyo Za 7 Za Camu Camu

Zamkati

• 1. Ali ndi vitamini C wambiri
• 2. Muli ndi ma antioxidants amphamvu
• 3. Muthane ndi kutupa
• 4-7. Zopindulitsa zina
• Momwe mungagwiritsire ntchito camu camu
• Zotsatira zoyipa za camu camu
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Camu camu, kapena Myrciaria dubia, ndi mabulosi owawa, ofanana ndi mtundu wa chitumbuwa.

Ndi kwawo ku nkhalango yamvula ya Amazon koma watchuka padziko lonse lapansi chifukwa cha zabwino zambiri zomwe akuti ndizothandiza.

Mitengo yatsopano ya camu camu ndi tart mu kukoma, ndichifukwa chake amapezeka kwambiri mu mawonekedwe owonjezera ngati ufa, mapiritsi, kapena ngati msuzi.

Camu camu imawerengedwa kuti ndi chakudya chapamwamba kwambiri - makamaka chifukwa cha michere yambiri komanso mankhwala azitsamba wamphamvu, kuphatikiza vitamini C.

Nazi maubwino 7 okhudzana ndi thanzi la camu camu.

1. Ali ndi vitamini C wambiri

Camu camu ndi vitamini C () wambiri.

Vitamini C amatenga mbali zambiri zofunika mthupi lanu. Mwachitsanzo, zimathandizira kulimbitsa chitetezo cha mthupi lanu ndipo zimafunikira pakupanga collagen, puloteni yomwe imathandizira khungu lanu, mafupa, ndi minofu (,).

Kuphatikiza apo, vitamini C imakhala ngati antioxidant yamphamvu, yoteteza ma cell anu ku mamolekyulu osakhazikika omwe amatchedwa ma radicals aulere. Ngakhale ma radicals aulere ndichizolowezi chogwira ntchito yama cell, ambiri amatha kupangidwa chifukwa chapanikizika, kusadya bwino, komanso kuwonongeka kwa kuipitsidwa.

Ma radicals aulere akachuluka kuposa ma antioxidants mthupi lanu, zimabweretsa vuto lotchedwa kupsinjika kwa oxidative, komwe kumalumikizidwa ndi matenda monga matenda ashuga, matenda amtima, ndi khansa ().

Kudya zakudya zokhala ndi ma antioxidants monga vitamini C kumatha kuthandiza kupewa kupsinjika kwa oxidative ndikuthana ndi kuwonongeka kwaulere.

Camu camu akuti amakhala ndi magalamu atatu a vitamini C pama gramu 100 a zipatso (,).

Komabe, chifukwa cha kukoma kwake kowawa kwambiri, sikumadyedwa mwatsopano ndipo nthawi zambiri amagulitsidwa ngati ufa. Popeza ufa wachotsedwa madzi onse, uli ndi vitamini C wambiri pa gramu poyerekeza ndi zipatso zatsopano.

Malinga ndi zolemba zamagulu azakudya, camu camu ufa amatha kupereka mpaka 750% ya Reference Daily Intake (RDI) ya vitamini C pa supuni (magalamu 5).

Kumbukirani kuti kuchuluka kwa vitamini C pazinthu za camu camu kumatha kusiyanasiyana kutengera, komwe chipatsocho chimakula (,).

Camu camu ili ndi vitamini C wambiri, vitamini yemwe amakhala ngati antioxidant wamphamvu mthupi lanu ndipo ndiwofunika pakhungu lanu komanso chitetezo chamthupi.

2. Muli ndi ma antioxidants amphamvu

Camu camu ili ndi mphamvu zowononga antioxidant, chifukwa imadzaza ndi vitamini C pamodzi ndi mankhwala ena ambiri onga flavonoid antioxidants, kuphatikiza ma anthocyanins ndi ellagic acid (,).

Antioxidants ndi zinthu zomwe zimateteza maselo anu kuti asawonongeke chifukwa cha zopitilira muyeso zaulere. Kuchepetsa mopitilira muyeso mthupi lanu kumatha kubweretsa zovuta monga matenda amtima ndi khansa pakapita nthawi ().

Camu camu yokhala ndi antioxidant kwambiri imatha kupindulitsa makamaka iwo omwe amasuta ndudu, chifukwa kusuta kumapangitsa kuti pakhale zotsitsimula zaulere, zomwe zimabweretsa kupsinjika kwa oxidative.

Pakafukufuku wa sabata la 1 mwa amuna 20 omwe amasuta, omwe amamwa makapu a 0.3 (70 ml) a madzi a camu camu okhala ndi 1,050 mg wa vitamini C tsiku lililonse adachepetsa kwambiri kupsinjika kwa oxidative komanso zolembera monga C-reactive protein (CRP) ().

Kuphatikiza apo, sipanakhale kusintha kwa zolembera izi mgulu la placebo omwe adalandira piritsi la vitamini C. Izi zikuwonetsa kuti kuphatikiza kwa ma antioxidants ena ochokera ku camu camu zipatso kumakhala ndi mphamvu zowononga antioxidant kuposa vitamini C wokha.

Camu camu imakhala ndi ma antioxidants omwe amalimbana ndi mamolekyulu omwe amatchedwa radicals aulere, omwe atha kupindulitsa thanzi la iwo omwe amasuta.

3. Muthane ndi kutupa

Camu camu itha kukhala yothandiza pochepetsa kutupa mthupi lanu ().

Kutupa kwanthawi yayitali kumakhudza thanzi lamaselo anu ndipo kumalumikizidwa ndi zinthu monga khansa, matenda amtima, ndi matenda amthupi ().

Camu camu zipatso zamkati zimakhala ndi ellagic acid, antioxidant yomwe yawonetsedwa kuti imalepheretsa enzyme aldose reductase ().

Kafukufuku wa amuna omwe amasuta adapeza kuti kumwa makapu 0,3 (70 ml) a madzi a camu camu okhala ndi 1,050 mg wa vitamini C kwa sabata limodzi adachepetsa kwambiri zotupa zotchedwa interleukin (IL-6) ndi protein yolimba kwambiri ya C-reactive (hsCRP).

Zotsatira zomwezo sizinawonekere pagulu lolamulira lomwe lidatenga piritsi lokhala ndi vitamini C wofananawo Izi zikuwonetsa kuti pakhoza kukhala kuphatikiza kwa zinthu zopindulitsa mu camu camu zomwe zimathandiza thupi lanu kulimbana ndi kutupa ().

Mbeu za chipatso cha camu camu zilinso ndi mankhwala amphamvu odana ndi zotupa, ndipo kafukufuku wa mbewa adapeza kuti kuchotsedwa kwa nthanga kumachepetsa kutupa ().

Ngakhale zotsatirazi zikulonjeza, kafukufuku wambiri amafunikira kuti mumvetsetse zabwino zomwe zingapezeke pakamwa camu.

Camu camu yawonetsedwa kuti ichepetse zikwangwani zotupa, koma kafukufuku wowonjezera akufunika kuti afotokozere zomwe apezazi.

4-7. Zopindulitsa zina

Kafukufuku wasayansi pazabwino zomwe camu camu imatha kukhala ndi thanzi ndizochepa.

Komabe, kafukufuku wina akuwonetsa kuti camu camu ikhoza kupereka zotsatirazi:

1. Kuchepetsa kulemera. Kafukufuku wazinyama akuwonetsa kuti mabulosiwo amachepetsa kulemera kwa thupi powonjezera kuchuluka kwa zopatsa mphamvu ndikusintha mabakiteriya m'matumbo (,).
2. Kuchuluka kwa shuga m'magazi. Kafukufuku mwa anthu 23 athanzi adawonetsa kuti camu camu imatha kuchepetsa kukwera kwa shuga wamagazi atadya chakudya chokhala ndi carb ().
3. Mankhwala opha tizilombo. Pakafukufuku-chubu, khungu ndi nthanga za camu camu zimachepetsa kukula kwa bakiteriya wa mabakiteriya omwe atha kukhala owopsa Escherichia coli ndipo Kusintha kwa Streptococcus ().
4. Thanzi magazi. Kuyesa-kuyeza ndi maphunziro aanthu awona kuti mabulosiwa atha kuthandiza kuchepetsa kuthamanga kwa magazi polimbikitsa kuchepa kwa mitsempha yamagazi (,).

Ndikofunika kuzindikira kuti maphunziro mmaderawa ndi ochepa, ndipo kafukufuku wambiri wopezeka pa camu camu amachokera ku kafukufuku wamayeso ndi nyama.

Chifukwa chake, maphunziro apamwamba kwambiri amafunikira kuti atsimikizire zabwino zomwe zingachitike ndi camu camu.

Camu camu itha kukhala ndi ma antibacterial katundu ndipo itha kuthandiza kuchepetsa kuthamanga kwa magazi, kulemera, komanso shuga m'magazi. Komabe, kafukufuku wambiri amafunikira kuti athandizire izi.

Momwe mungagwiritsire ntchito camu camu

Camu camu ndi wowawasa kwambiri, zomwe zimapangitsa kuti anthu ambiri azidya paokha.

M'malo mwake, mutha kupeza camu camu ngati zamkati, puree, ndi msuzi - nthawi zambiri zimakomedwa kuti zikometse kukoma.

Komabe, mabulosiwa amakonda kwambiri ufa. Izi ndizomveka, chifukwa madzi amachotsedwa, ndikupangitsa kuti kuchuluka kwa camu camu kukweze komanso kutalikitsa moyo wa alumali.

Camu camu ufa amatha kuwonjezeredwa mosavuta ku smoothies, oats, muesli, yogurts, ndi ma saladi. Kuphatikiza ndi zonunkhira zina kumaphimba kukoma kowawa ndikupangitsa kuti kumveke bwino.

Ubwino wake ndikuti nthawi zonse muziwonjezera camu camu pachakudya mukaphika kuti muchepetse kusowa kwa michere potentha, makamaka vitamini C ().

Kupatula pa mitundu iyi, camu camu imapezeka ngati zowonjezera komanso zowonjezera zowonjezera.

Mutha kupeza izi kwanuko kapena pa intaneti.

Camu camu ndi wowawasa kwambiri, motero njira yofala kwambiri yowonjezeramo zakudya zanu ndi kudzera mu ufa kapena chowonjezera.

Zotsatira zoyipa za camu camu

Zotsatira zoyipa za camu camu zimakhudzana ndi kuchuluka kwa vitamini C.

Supuni 1 yokha (5 magalamu) ya camu camu imatha kupereka 682 mg wa vitamini C, womwe ndi 760% ya RDI ya michere imeneyi.

Malire Otsika Kwambiri (TUL) a vitamini C ndi 2,000 mg patsiku. Zotsika kuposa izi zimawerengedwa kuti ndi zotetezeka kwa anthu ambiri (,).

Kudya vitamini C wochulukirapo kumatha kuyambitsa vuto lakugaya chakudya, monga kutsegula m'mimba ndi mseru. Zizindikirozi zimathetsedwa pokhapokha kuchuluka kwa vitamini C kuchepa ().

Vitamini C imalimbikitsa kuyamwa kwachitsulo, kotero anthu omwe ali ndi vuto lachitsulo - monga hemochromatosis - angafunikire kupewa kumwa camu camu (,).

Komabe, camu camu ndi yotetezeka kwa anthu ambiri, ndipo kuchuluka kwa vitamini C ndikosowa chifukwa ndimadzimadzi osungunuka m'madzi motero sanasungidwe m'thupi lanu.

Malingana ngati mupitirizabe kukula, simukuyenera kutenga vitamini C. wambiri, zomwe zili choncho, ndibwino kuyang'anira chizindikirocho, popeza mitundu ingakhale ndi mavitamini C.

Kuphatikiza apo, ngati mukumwa mankhwala, ndikulimbikitsidwa kuti mufunsane ndi omwe amakuthandizani musanamwe camu camu ufa kapena chowonjezera.

Camu camu ndi gwero labwino kwambiri la vitamini C. Komabe, ngati atamwa mopitirira muyeso, atha kupangitsa kugaya kwam'mimba kapena kuchuluka kwa chitsulo mwa anthu omwe atengeke.

Mfundo yofunika

Zipatso zonse ndi camu camu zili ndi michere yambiri komanso ma antioxidants amphamvu, kuphatikiza vitamini C ndi flavonoids.

Kafukufuku wina akuwonetsa kuti camu camu itha kukhala yothandiza polimbana ndi kutupa komanso kuchepetsa magazi ndi kuthamanga kwa magazi.

Ngakhale chipatso chatsopano cha camu camu chimakhala ndi kulawa kowawasa, chimatha kuwonjezeredwa mosavuta pazakudya zanu ngati ufa kapena chowonjezera chokwanira.