Zakudya Zakudya Zamtundu Wofiirira

Zamkati

• 1. Mabulosi akuda
• 2. Mpunga woletsedwa
• 3. Mbatata yabuluu
• 4. Biringanya
• 5. Kolifulawa wofiirira
• 6. Kaloti wofiirira
• 7. Redbor kale
• 8. Chipatso chokhumba
• 9. Mangosteen wofiirira
• 10. Katsitsumzukwa kofiirira
• 11. Acai zipatso
• 12. Apulo nyenyezi yofiirira
• 13. Kabichi wofiirira
• 14. Achikulire
• 15. Chipatso chanjoka yofiira
• 16. Balere wofiirira
• Mfundo yofunika

Chifukwa cha kuchuluka kwawo kwa mankhwala azitsamba amphamvu, zakudya zokhala ndi utoto wachilengedwe zimapindulitsa kwambiri.

Ngakhale mtundu wofiirira nthawi zambiri umalumikizidwa ndi zipatso, pali mitundu yambiri yazakudya zofiirira zomwe mungasankhe, kuphatikiza ndiwo zamasamba ndi mbewu.

Nazi zakudya 16 zofiirira zomwe zimakhala zopatsa thanzi komanso zokoma momwe zimawonekera.

1. Mabulosi akuda

Mabulosi akuda ndi ena mwa zipatso zofiirira kwambiri. Zipatso zamadzimadzi izi zimadzaza ndi zakudya zopatsa thanzi komanso mitundu yamphamvu ya anthocyanin.

Anthocyanins ndi mtundu wa polyphenol womwe umapatsa zakudya mitundu yawo yofiirira, yamtambo, kapena yofiira. Amapezeka m'mitengo yambiri, zipatso, ndiwo zamasamba, ndi tirigu pamndandandawu.

Amakhala ngati ma antioxidants olimba mthupi lanu, kuteteza ma cell anu kuti asawonongeke ndikuchepetsa kutupa komwe kumatha kubweretsa zotsatira zoyipa.

Anthocyanins amalimbikitsa thanzi lanu m'njira zosiyanasiyana. Kudya zakudya zokhala ndi anthocyanin monga mabulosi akuda kumatha kuteteza ku matenda ambiri, monga matenda ashuga, khansa, ndi matenda amtima ().

Mabulosi akuda amabweranso ndi ma polyphenol antioxidants, komanso fiber ndi micronutrients, kuphatikiza vitamini C, folate, magnesium, potaziyamu, ndi manganese. Zakudya zonsezi zimapangitsa mabulosi akuda kukhala chakudya chopatsa thanzi komanso chokoma ().

2. Mpunga woletsedwa

Mpunga wakuda (Oryza sativa L. indica) - omwe nthawi zambiri amatchedwa "mpunga woletsedwa" - ndi mpunga wosiyanasiyana womwe umakhala wofiirira kwambiri ukaphika ().

Mosiyana ndi mitundu ina ya mpunga, mpunga woletsedwa wothimbirira kwambiri ndi gwero labwino kwambiri la ma anthocyanins, omwe atha kukhala ndi zotsatira zolimbana ndi khansa.

Mpunga wakuda anthocyanins awonetsedwa kuti amaletsa kukula kwa ma cell a khansa ndikupangitsa kuti khansa isafe mu test-tube ndi maphunziro azinyama (,).

Njere zokongolazi zimasinthiratu mpunga woyera kapena wabulauni ndipo zitha kugwiritsidwa ntchito m'maphikidwe angapo, monga msuzi, ma fries, ndi pilafs.

3. Mbatata yabuluu

Mbatata zonse zimakhala ndi thanzi labwino, zimapatsa mavitamini ndi michere yambiri, kuphatikiza vitamini C, provitamin A, potaziyamu, ndi mavitamini a B. Mbatata yabuluu ili ndi phindu lina lokhala ndi anthocyanin antioxidants ().

Kafukufuku woyeserera ndi kafukufuku wazinyama akuwonetsa kuti mbatata zofiirira zimatha kukhala ndi zinthu zotsutsana ndi zotupa komanso zimatha kuteteza motsutsana ndi kunenepa kwambiri komanso mitundu ina ya khansa, kuphatikiza khansa ya m'matumbo (,,).

Mutha kugwiritsa ntchito mbatata zobiriwira m'malo mwa mbatata yodziwika bwino ya lalanje munjira iliyonse.

4. Biringanya

Mabilinganya amabwera mumitundu yosiyanasiyana, koma mabilinganya akhungu lofiirira ndi ena ofala kwambiri.

Ngakhale samakhala ndi michere yambiri monga zakudya zina zomwe zili pamndandandandawu, mabilinganya amakhala ndi ma antioxidants komanso manganese, mchere wofunikira pakuthambo kwa mafupa ndi metabolism ().

Nthanga ya biringanya wofiirira imakhazikika makamaka mu anthocyanin nasunin, yomwe yawonetsedwa kuti ili ndi zida zotsutsana ndi zotupa komanso zoteteza mtima mu maphunziro a nyama ndi mayeso a chubu (,).

5. Kolifulawa wofiirira

Kolifulawa wofiirira (Brassica oleracea var. chodoma) ndi masamba odabwitsa a cruciferous. Mosiyana ndi mitundu yoyera, kolifulawa wofiirira amakhala ndi anthocyanins chifukwa cha kusintha kwa majini komwe kumawapangitsa kukhala ofiirira ().

Kolifulawa wofiirira samangowonjezera mtundu pachakudya chilichonse komanso amapereka ma anti-yotupa ndipo amateteza ku khansa ina, kuphatikiza khansa yoyipa (,).

Kuwonjezera masamba obiriwira ngati kolifulawa mu zakudya zanu kumachepetsa chiopsezo chanu chodwala matenda amtima komanso kumawonjezera moyo wanu wonse (,).

6. Kaloti wofiirira

Kaloti wofiirira amakoma, ndiwo zamasamba zodzaza ndi mitundu yambiri ya ma polyphenol antioxidants, kuphatikiza anthocyanins, cinnamic acid, ndi chlorogenic acid.

Kafukufuku wasonyeza kuti anthu omwe amadya zakudya zopangidwa ndi polyphenol ali ndi matenda ochepera mtima, kunenepa kwambiri, komanso matenda ashuga kuposa omwe amadya zakudya zotsika kwambiri pama antioxidants (,).

Kaloti wofiirira amakhala ndi ma polyphenol antioxidants ambiri kuposa mitundu ina ya karoti, chifukwa chake kuwonjezeranso pazakudya zanu ndi njira yabwino yolimbikitsira thanzi lanu ().

7. Redbor kale

Kale ndi mphamvu yamagetsi yazakudya, ndipo mitundu yofiira yofiira ya Redbor ndizosiyana. Kafukufuku wina anapeza kuti kuchotsa kwa Redbor kale kunali mankhwala 47 amphamvu, kuphatikizapo kaempferol, quercetin, ndi p-coumaric acid ().

Chifukwa cha utoto wake wosiyanasiyana komanso kapangidwe kake kosangalatsa, Redbor kale imagwiritsidwa ntchito ngati chomera chokongoletsera kuti iwonjezere chidwi paminda ndi obzala.

Komabe, imadyanso komanso imakhala yathanzi kwambiri. Mutha kuyigwiritsa ntchito chimodzimodzi ndi masamba ena obiriwira m'maphikidwe osiyanasiyana.

8. Chipatso chokhumba

Passiflora edulis ndi mpesa wam'malo otentha wolimidwa chifukwa chokhoza kutulutsa zipatso zokoma zotchedwa passion fruit. Zipatso zakupsa zokhala ndi chikasu chachikaso kapena chofiirira chomwe chimakwirira thupi lokoma, lofewa lodzaza ndi mbewu zothina.

Zipatso zachifundo zili ndi polyphenol antioxidant yapadera yotchedwa piceatannol, yomwe yawonetsedwa kuti ili ndi zinthu zingapo zolimbikitsa thanzi ndipo itha kukhala yothandiza kwambiri pakhungu la khungu.

Mwachitsanzo, kafukufuku wapa chubu yodziyesa adapeza kuti piceatannol yodzipatula kuzipatso za zipatso zimateteza khungu la khungu pakuwonongeka ndi dzuwa. Kuphatikiza apo, kafukufuku wazimayi 32 omwe ali ndi khungu louma adawonetsa kuti kumwa 5 mg wa piceatannol kwa milungu 8 kumawonjezera chinyezi pakhungu (,).

9. Mangosteen wofiirira

Mtengo Garcinia mangostana yakula kuyambira kale kumadera otentha chifukwa cha zipatso zonunkhira, zofiirira zomwe zimatulutsa - mangosteen.

Mangosteens ali ndi nthiti yolimba, yakuya yofiirira yakunja yomwe imayenera kuchotsedwa kuti isangalale ndi zipatso zokoma, zonunkhira pang'ono zomwe zimapezeka mkati.

Mangosteens amadzaza ndi fiber ndi folate, vitamini B wofunikira pazinthu zambiri zofunika mthupi lanu, kuphatikiza kupanga DNA ndi maselo ofiira ().

Zipatso zapaderazi zilinso ndi ma antioxidants otchedwa xanthones, omwe awonetsedwa kuti amapereka zida zotsutsana ndi zotupa, zoteteza kuubongo, komanso zotsutsana ndi khansa m'maphunziro ena ().

10. Katsitsumzukwa kofiirira

Ngakhale katsitsumzukwa nthawi zambiri kamalumikizidwa ndi mtundu wobiriwira, ndiwo zamasamba zimabweranso mumitundu ina, yoyera ndi yofiirira.

Katsitsumzukwa kofiira kumapangitsa kuti maphikidwe azikhala okongola komanso opatsa thanzi, amapereka mavitamini, mchere, ndi mankhwala abwino. Ndi gwero labwino kwambiri la anthocyanins.

Katsitsumzukwa kofiira ndi mtundu wa katsitsumzukwa kamene kamakhala ndi rutin, mtundu wa polyphenol pigment womwe ukhoza kukhala ndi mphamvu zoteteza mtima komanso zotsutsa khansa (, 27,).

11. Acai zipatso

Mitengo ya Acai ndi zipatso zazing'ono, zofiirira zomwe zakhala zikudziwika mdziko labwino chifukwa chokhala ndi ma antioxidants ambiri, kuphatikiza ma anthocyanins.

Zipatso za Acai zitha kuphatikizidwa m'maphikidwe osiyanasiyana, kuphatikiza mbale za acai - mbale yaku Brazil yopangidwa ndi zipatso zosungunuka, zosakanizidwa za acai. Amapangidwanso kukhala timadziti, ufa, ndi zowonjezera zowonjezera zamagetsi.

Zipatso zokoma zofiirira izi zimatha kukhala ndi thanzi lanu m'njira zambiri. Zitha kuonjezera magazi antioxidant okhutira ndikuthandizira kuchepetsa cholesterol, shuga m'magazi, ndi kutupa (,).

12. Apulo nyenyezi yofiirira

Apple apulosi nyenyezi - Chrysophyllum cainito - ndi mtengo wobala zipatso zozungulira zomwe zimasanduka zofiirira zikakhwima. Zipatsozo zimakhala ndi mnofu wokoma womwe umatulutsa madzi a mkaka ndipo umakhala ndi mawonekedwe owala a nyenyezi ikadulidwa.

Anthu agwiritsa ntchito zipatso, makungwa, ndi masamba a mtengo wa apulo nyenyezi moyimba m'mbiri yonse pochiza matenda osiyanasiyana, kuphatikiza kukhosomola, kupweteka, ndi matenda ashuga ().

Maapulo a nyenyezi amapereka ma antioxidants ambiri, ndipo kafukufuku wazinyama akuwonetsa kuti atha kukhala ndi ziwalo za gastroprotective (,).

13. Kabichi wofiirira

Mitundu yonse ya kabichi ndi yopatsa thanzi. Komabe, kabichi wofiirira - yemwenso amadziwika kuti kabichi wofiira - amakhala ndi ma anthocyanins, omwe amalimbikitsa kulimbikitsa thanzi la masamba obiriwirawa kwambiri ().

Kabichi wofiirira amadzaza ndi fiber, provitamin A, ndi vitamini C. Amapereka mphamvu zotsutsana ndi zotupa chifukwa champhamvu kwambiri yazomera zomwe zimapezeka m'masamba ake obiriwira (,).

Kabichi wofiirira atha kugwiritsidwa ntchito chimodzimodzi ndi kabichi wobiriwira ndipo imawonjezeranso zabwino kwambiri pamisomali, mphodza, ndi zotumphukira.

14. Achikulire

Akuluakulu amadziwika chifukwa cha utoto wawo wofiirira komanso mphamvu zolimbitsa thupi. Anthu amatenga mankhwala a elderberry okhazikika, monga ma syrups ndi makapisozi, ngati njira yachilengedwe yochizira chimfine ndi chimfine.

Kafukufuku waanthu apeza kuti kumwa mankhwala owonjezera a elderberry kumatha kusintha zizindikilo ndikuchepetsa kutalika kwa chimfine ndi chimfine (,).

Akuluakulu amakhalanso ndi fiber ndi vitamini C, ndipo nthawi zambiri amadya ophika mu jamu ndi jellies kapena amapangidwa ngati msuzi, vinyo, kapena mankhwala osakaniza.

15. Chipatso chanjoka yofiira

Chipatso chofiira cha chinjoka chili ndi mnofu wowala, wofiirira-wofiirira wokhala ndi nthanga zazing'ono, zakuda, zodyedwa. Chipatso ichi chotentha chimakhala ndi mawonekedwe a kiwi, ndipo kukoma kwake nthawi zambiri kumatchedwa kuti kokoma pang'ono.

Zipatso za chinjoka ndizochepa ma calorie komabe zili ndi fiber, vitamini C, ndi magnesium, zomwe zimawapangitsa kukhala opatsa thanzi kuwonjezera pa saladi wa zipatso ndi zakudya zina zotsekemera ().

Zipatso zanjoka zofiira zimakhalanso ndi mankhwala ambiri oteteza ma antioxidants.

Kafukufuku woyeserera akuwonetsa kuti kutulutsa zipatso zanjoka zofiira kumatha kuletsa kukula kwa mitundu ina yamaselo a khansa yaumunthu, kuphatikiza khansa ya m'mawere, ndipo kumatha kupangitsa kuti khansa isafe ().

16. Balere wofiirira

Balere ndi njere yomwe imabwera mumitundu yosiyanasiyana, kuphatikiza wakuda, wabuluu, wachikaso, ndi wofiirira ().

Mitundu yonse ya barele imakhala ndi michere yambiri komanso mchere, monga manganese, iron, magnesium, ndi selenium. Pamodzi ndi michere imeneyi, balere wofiirira amadzaza ndi ma anthocyanins, ndikupangitsa kuti ikhale chisankho chabwino kwambiri chopangira michere ().

Balere amakhalanso ndi beta-glucan, mtundu wa fiber womwe umalumikizidwa ndi maubwino angapo azaumoyo. Kafukufuku akuwonetsa kuti beta-glucan itha kulimbikitsa thanzi m'mimba, kuchepetsa ziwopsezo zamatenda amtima, ndikuwongolera kuyankha kwamthupi ().

Kuphatikiza apo, iwo omwe amadya zakudya zokhala ndi mbewu zonse ngati balere wofiirira amakhala ndi matenda ochepa, monga mtundu wa 2 shuga, matenda amtima, ndi khansa zina ().

Mfundo yofunika

Zakudya zamtundu wofiirira zimakupatsani zabwino zambiri komanso zimawonjezera mtundu wazakudya zanu.

Kuphatikiza zakudya zofiirira monga mabulosi akuda, Redbor kale, zipatso za acai, mpunga woletsedwa, kaloti wofiirira, ndi ma elderberries mu dongosolo lanu la chakudya zitha kutsimikizira kuti mukugwiritsa ntchito mankhwala oletsa anthocyanin antioxidants ndi zakudya zina zofunikira.

Yesani kuwonjezera zipatso, ndiwo zamasamba, ndi mbewu zina pamndandandawu pachakudya chanu kapena chotukuka kuti mugwiritse ntchito mwayi wawo wolimbikitsa thanzi.