Ubwino Wabwino Waumoyo Wamatcheri

Zamkati

• 1. Wodzaza ndi michere
• 2. Wolemera mu antioxidants ndi mankhwala odana ndi kutupa
• 3. Ingalimbikitse kuchira
• 4. Zitha kupindulitsa thanzi lamtima
• 5. Angathandize kusintha zizindikiro za nyamakazi ndi gout
• 6. Athandize kugona mokwanira
• 7. Zosavuta kuwonjezera pazakudya zanu
• Mfundo yofunika

Cherry ndi amodzi mwa zipatso zokondedwa kwambiri, ndipo pazifukwa zomveka.

Sizongokhala zokoma zokha komanso zimanyamula mavitamini, michere, ndi mankhwala opangira ndi thanzi lamphamvu.

Nazi zabwino zisanu ndi ziwiri zopatsa thanzi zamatcheri.

1. Wodzaza ndi michere

Cherries ndi zipatso zazing'ono zamwala zomwe zimabwera mumitundu yosiyanasiyana komanso zonunkhira. Pali magawo awiri akulu - tart and sweet cherries, kapena Prunus cerasus L. ndi Prunus avium L., motsatana.

Mitundu yawo imatha kusiyanasiyana kuyambira chikaso mpaka kufiyira kwakuda kwambiri.

Mitundu yonse imakhala yopatsa thanzi komanso yodzaza ndi fiber, mavitamini, ndi mchere.

Chikho chimodzi (154 magalamu) yamatcheri otsekemera, osaphika, otchinga amapereka ():

• Ma calories: 97
• Mapuloteni: 2 magalamu
• Ma carbs: 25 magalamu
• CHIKWANGWANI: 3 magalamu
• Vitamini C: 18% ya Daily Value (DV)
• Potaziyamu: 10% ya DV
• Mkuwa: 5% ya DV
• Manganese: 5% ya DV

Zakudyazi, makamaka fiber, vitamini C, ndi potaziyamu, zimapindulitsa thanzi m'njira zambiri.

Vitamini C ndikofunikira kuti chitetezo cha mthupi lanu chikhale ndi thanzi pakhungu pomwe potaziyamu imafunikira pakuchepetsa minofu, kugwira ntchito kwa mitsempha, kuwongolera kuthamanga kwa magazi, ndi zina zambiri zoyipa zamthupi (,).

Cherries amakhalanso ndi maginito abwino, omwe amathandiza kuti dongosolo lanu logaya chakudya likhale ndi thanzi polimbikitsa mabakiteriya am'matumbo ndikupititsa patsogolo matumbo ().

Komanso, amapereka mavitamini B, manganese, mkuwa, magnesium, ndi vitamini K.

Chidule Cherries ndi gwero labwino la vitamini C, potaziyamu, fiber, ndi zinthu zina zomwe thupi lanu liyenera kugwira bwino ntchito.

2. Wolemera mu antioxidants ndi mankhwala odana ndi kutupa

Mitengo yambiri yazitsamba yamatcheri imatha kuchititsa chipatso ichi kukhala ndi thanzi labwino.

Ngakhale kuchuluka ndi mtundu zimatha kusiyanasiyana kutengera mitundu yosiyanasiyana, yamatcheri onse amakhala ndi ma antioxidants komanso mankhwala odana ndi zotupa.

Izi zowonjezera antioxidant zitha kuthandizira kuthana ndi kupsinjika kwa oxidative, vuto lomwe limalumikizidwa ndi matenda angapo opitilira muyeso ndi ukalamba usanakwane ().

M'malo mwake, kuwunika kwina kunapezeka kuti kudya yamatcheri kumachepetsa kutupa m'maphunziro 11 mwa 16 ndikuwonetsa kupsinjika kwa oxidative m'maphunziro 8 mwa 10 ().

Cherry ali ndi ma polyphenols ambiri, gulu lalikulu la mankhwala omwe amathandiza kulimbana ndi kuwonongeka kwa ma cell, kuchepetsa kutupa, komanso kulimbikitsa thanzi lathunthu (,).

M'malo mwake, zakudya zolemera kwambiri za polyphenol zitha kuteteza ku matenda ambiri, kuphatikiza matenda amtima, matenda ashuga, kufooka kwamaganizidwe, ndi khansa zina ().

Zipatso zamiyazi zimakhalanso ndi carotenoid inki monga beta-carotene ndi vitamini C, zonse zomwe zimakhala ndi anti-inflammatory and antioxidant properties komanso ().

Chidule Matcheri onse ali ndi ma antioxidants komanso mankhwala odana ndi zotupa, omwe amachepetsa chiopsezo cha matenda ndikulimbikitsa thanzi lathunthu.

3. Ingalimbikitse kuchira

Kafukufuku akuwonetsa kuti mankhwala odana ndi zotupa komanso antioxidant m'matcheri amatha kuthana ndi kupweteka kwa minofu, kuwonongeka, ndi kutupa (,).

Matcheri a tart ndi madzi ake amawoneka kuti ndi othandiza kuposa mitundu yokoma, ngakhale onse atha kuthandiza othamanga.

Madzi a chitumbuwa komanso chidwi chapezeka kuti chithandizira kuti minofu izichira, kuchepetsa kupweteka kwa zolimbitsa thupi, komanso kupewa kutaya mphamvu kwa othamanga, monga okwera njinga ndi othamanga marathon ().

Kuphatikiza apo, umboni wina ukusonyeza kuti zopangidwa ndi zipatso za chitumbuwa zitha kupititsa patsogolo zolimbitsa thupi.

Kafukufuku wopita ku 27 othamanga opirira adawonetsa kuti omwe amadya 480 mg yamatcheri a ufa tsiku lililonse kwa masiku 10 isanachitike theka-marathon ya 13% mwachangu komanso othamanga pang'ono kuposa gulu la placebo ().

Ngakhale maphunziro ambiri omwe amafufuza kulumikizana pakati pamatcheri ndi masewera olimbitsa thupi amaphatikizapo othamanga ophunzitsidwa bwino, msuzi wamatcheri amathanso kupindulanso osakhala othamanga.

Kafukufuku m'mayi azimayi 20 omwe adachita nawo chidwi adazindikira kuti omwe adamwa ma ounces 60 (60 ml) a msuzi wamatcheri kawiri patsiku kwa masiku 8 adachira mwachangu ndipo anali ndi vuto locheperako minofu ndikumva kupweteka atamaliza masewera olimbitsa thupi mobwerezabwereza, poyerekeza ndi gulu la placebo ().

Ngakhale zimalonjeza, izi zikugwirizana ndi zopangidwa ndi ma chitumbuwa, monga madzi ndi ufa. Sizikudziwika kuti ndi zipatso ziti zomwe muyenera kudya kuti mupange zotsatira zofananira.

Chidule Kugwiritsa ntchito yamatcheri, makamaka zipatso zamatcheri monga madzi ndi ufa, kumatha kupititsa patsogolo masewera othamanga ndikuchepetsa kuwonongeka kwa minofu yolimbitsa thupi komanso kupweteka.

4. Zitha kupindulitsa thanzi lamtima

Kuonjezera kudya kwanu zipatso zokhala ndi michere yambiri ngati yamatcheri ndi njira yokoma yotetezera mtima wanu.

Kafukufuku wochuluka akuwonetsa kuti zakudya zomwe zili ndi zipatso zambiri zimakhudzana ndi kuchepa kwa matenda amtima ().

Cherries ndi othandiza kwambiri pankhaniyi, chifukwa ali ndi michere yambiri komanso mankhwala omwe amadziwika kuti amalimbikitsa thanzi la mtima, kuphatikiza potaziyamu ndi polyphenol antioxidants.

Chikho chimodzi chokha (154 magalamu) am'khaka, yamatcheri otsekemera amapereka 10% ya DV ya potaziyamu, mchere womwe ndi wofunikira kuti mtima wanu ukhale wathanzi.

Ndikofunika kuti muzitha kugunda kwamtima nthawi zonse ndikuthandizira kuchotsa sodium yochulukirapo m'thupi lanu, kuwongolera kuthamanga kwa magazi ().

Ichi ndichifukwa chake potaziyamu wambiri adalumikizidwa ndi kuchepa kwa matenda amtima ndi sitiroko ().

Kuphatikiza apo, yamatcheri amakhala ndi ma polyphenol antioxidants amphamvu, kuphatikiza ma anthocyanins, flavonols, ndi katekini, zomwe zingathandize kuti mtima wanu ukhale wathanzi poteteza kuwonongeka kwa ma cell ndi kuchepetsa kutupa ().

M'malo mwake, kafukufuku yemwe adachitika pakati pa anthu 84,158 adapeza kuti kuchuluka kwa ma polyphenols - makamaka anthocyanins, flavonols, ndi makatekini - adalumikizidwa ndi chiopsezo chotsika kwambiri cha matenda amtima pazaka 5 ().

Chidule Cherries ali ndi potaziyamu ndi polyphenol antioxidants, omwe ali ndi mphamvu zoteteza mtima.

5. Angathandize kusintha zizindikiro za nyamakazi ndi gout

Chifukwa cha mphamvu zawo zotsutsana ndi zotupa, yamatcheri amatha kuchepetsa zizindikilo za nyamakazi ndi gout, mtundu wa nyamakazi yoyambitsidwa ndi kuchuluka kwa uric acid komwe kumatha kubweretsa kutupa, kutupa, komanso kupweteka m'malo anu am'magulu.

Kafukufuku wambiri akuwonetsa kuti ma cherries amathandizira kuletsa kupsinjika kwa oxidative ndikuchepetsa kutupa poletsa mapuloteni otupa, omwe amatha kuthandiza kuchepetsa zizindikilo zokhudzana ndi nyamakazi.

Komanso, amatha kuchepetsa kuchuluka kwa uric acid mthupi lanu, kuwapangitsa kukhala opindulitsa makamaka kwa omwe ali ndi gout.

Kafukufuku m'mayi 10 adapeza kuti kudya 2 mavitamini (ma ouniki 10 kapena magalamu 280) a yamatcheri okoma pambuyo pochepetsa msanga puloteni yotupa C-yogwira ntchito (CRP) ndikuchepetsa kwambiri ma uric acid patatha maola 5 mutamwa ().

Kafukufuku wina mwa anthu 633 omwe ali ndi gout adawonetsa kuti omwe adadya yamatcheri atsopano masiku awiri anali ndi 35% yocheperako pang'ono kuposa omwe sanadye chipatsocho.

Kuphatikiza apo, kafukufukuyu adawonetsa kuti pomwe kudya kwa chitumbuwa kumalumikizidwa ndi gout mankhwala allopurinol, kuukira kwa gout kunali kocheperako ndi 75% poyerekeza ndi nthawi yomwe samatchera kapena allopurinol samadya ().

Chidule Kafukufuku akuwonetsa kuti mphamvu yamatcheri yamphamvu yamatenda atha kupindulitsa omwe ali ndi nyamakazi ndi gout.

6. Athandize kugona mokwanira

Kudya yamatcheri kapena kumwa tambula wamchere wamatcheri kungakuthandizeni kugona bwino.

Phindu lolimbikitsa kugona tulo lingachitike chifukwa cha zipatso zambiri zazitsamba. Kuphatikiza apo, yamatcheri amakhala ndi melatonin, chinthu chomwe chimakuthandizani kuti muziyenda nthawi yogona ().

Kafukufuku mwa anthu 20 adawonetsa kuti omwe adamwa madzi amchere a tart kwamasiku asanu ndi awiri adakula kwambiri pamilingo ya melatonin, nthawi yogona, komanso kugona bwino, poyerekeza ndi placebo ().

Momwemonso, kafukufuku wamasabata awiri okalamba omwe ali ndi vuto la kusowa tulo adapeza kuti kumwa chikho chimodzi (240 ml) cha madzi amchere asanagone kumawonjeza nthawi yogona ndi mphindi 84 ().

Komabe, maphunziro awa amagwiritsa ntchito mankhwala ochuluka a chitumbuwa. Sizikudziwika ngati kudya yamatcheri atsopano asanagone kungakhale ndi zotsatira zofananira.

Pamapeto pake, maphunziro ena amafunikira kuti mumvetsetse momwe kudya zipatso zamatcheri ndi zipatso zimapindulitsa tulo.

Chidule Matcheri ali ndi mankhwala odana ndi zotupa ndi melatonin, zomwe zimathandizira kukonza kugona kwa anthu ena.

7. Zosavuta kuwonjezera pazakudya zanu

Cherries ndi osunthika komanso modabwitsa kwambiri.

Mitundu yonse yokoma ndi tart imaphatikizana bwino ndi zakudya zambiri. Kuphatikiza apo, zinthu zofananira, monga yamatcheri owuma, ufa wa chitumbuwa, ndi msuzi wa chitumbuwa, zimapanga zowonjezera zowonjezera pamaphikidwe ambiri.

Nazi njira zina zophatikizira yamatcheri mu zakudya zanu:

• Sangalalani nazo zatsopano ngati chotupitsa.
• Phatikizani yamatcheri owuma ndi tchipisi tating'onoting'ono tating'onoting'ono tating'onoting'ono tating'onoting'ono tating'onoting'ono tating'onoting'ono tating'onoting'ono tating'onoting'ono tating'onoting'ono tomwe timapanga.
• Pangani chitumbuwa chopangidwa ndi tart kapena mazira otsekemera ndi supuni pa yogurt, oatmeal, kapena chia pudding.
• Onjezerani theka, yamatcheri otsekedwa ku saladi wa zipatso.
• Phatikizani yamatcheri owuma muzinthu zophika kuti mumve kukoma kwachilengedwe.
• Onjezerani madzi pang'ono a chitumbuwa kumadzi owala komanso pamwamba ndi mphero ya mandimu kuti mukhale oseketsa.
• Onjezerani yamatcheri atsopano kapena ophika ku ayisikilimu, ma pie, zophulika, ndi zina zotsekemera.
• Pangani msuzi wokometsera wamatcheri wokometsera kuti mugwiritse ntchito ndi nyama kapena nkhuku zophika.
• Pukutani salsa yamatcheri ndi yamatcheri odulidwa ndi zitsamba zatsopano monga basil kuti mudye limodzi ndi zakudya zabwino.
• Onjezerani yamatcheri oundana ku smoothie omwe mumawakonda.

Kuthekera kogwiritsa ntchito yamatcheri kukhitchini kwanu sikumatha, chifukwa chake musawope kuyesera.

Chidule Matcheri angagwiritsidwe ntchito m'njira zambiri maphikidwe okoma komanso okoma.

Mfundo yofunika

Cherries ndiopatsa thanzi kwambiri ndipo amapereka maubwino ambiri azaumoyo.

Sikuti zimangokhala ndi mitundu yazomera zamphamvu zomwe zingathandize kuchepetsa kutupa, koma kuzidya kumathandizanso kugona, kulimbitsa thanzi la mtima, komanso kuchira msanga mutatha masewera olimbitsa thupi.

Zowonjezera, mitundu yonse yokoma ndi tart ndi yokoma mwamtheradi ndipo itha kugwiritsidwa ntchito m'maphikidwe osiyanasiyana.