10 Zipatso Zamtchire Zokoma Zomwe Mungayesere (ndi 8 Zowopsa Zoyenera Kupewa)

Zamkati

• 1. Akuluakulu
• 2. Mtambo wa mabulosi
• 3. Huckleberry
• 4. Gooseberries
• 5. Ma chokeberi
• 6. Mabulosi
• 7. Salimoni
• 8. Zipatso za Saskatoon
• 9. Muscadine
• 10. Ma buffaloberries
• Zipatso zamtchire zapoizoni kupewa
• Mfundo yofunika

Strawberries, blueberries, ndi raspberries amapezeka kwambiri m'magolosale, koma zipatso zambiri zokoma mofanana zimapezeka kuthengo.

Zipatso zamtchire zimakula bwino m'nyengo zambiri, ndipo zimakhala zodzaza ndi michere komanso mankhwala azitsamba wamphamvu. Ngakhale zipatso zamtchire zimatha kukhala tart, zimakhala zosunthika ndipo zimatha kusangalatsa m'njira zosiyanasiyana.

Komabe, zipatso zina zakutchire zimakhala ndi mankhwala owopsa. Ngati zodyedwa kwambiri, zimatha kuyambitsa matenda osaneneka kapena kupha kumene.

Nayi zipatso zamtchire zokoma ndi zotetezeka zomwe mungadye - ndi 8 owopsa omwe muyenera kupewa.

1. Akuluakulu

Akuluakulu ndi zipatso za mitundu yosiyanasiyana ya Sambucus chomera.

Amakhala osangalala m'zigawo zochepa za kumpoto kwa dziko lapansi. Zipatsozi zimakonda kukula m'magulu ang'onoang'ono ndipo zimakhala zakuda, zakuda bii, kapena zofiirira.

Ngakhale zipatso zambiri Sambucus Mitundu yodyedwa, Sambucus nigra L. ssp. kutuloji zosiyanasiyana ndi mtundu womwe umakonda kwambiri kudya.

Ndikofunika kuzindikira kuti ma elderberries amafunika kuphikidwa kuti asagwiritse ntchito mankhwala a alkaloid omwe amatha kuyambitsa nseru ngati zipatsozo zadyedwa zosaphika (1).

Akuluakulu amakhala ndi tart, tangy kukoma, ndichifukwa chake amakhala ophika komanso otsekemera kuti apange timadziti, jamu, chutneys, kapena vinyo wa elderberry.

Zipatso izi ndizopatsa vitamini C wambiri, ndipo chikho chimodzi (145 magalamu) chimakupatsani 58% ya zosowa zanu za tsiku ndi tsiku. Vitamini C amatenga mbali zambiri zofunika mthupi lanu koma ndizofunikira kwambiri m'thupi lanu.

Akuluakulu amakhalanso ndi vitamini B6, yomwe imathandizira chitetezo chamthupi (,).

Mavitamini omwe amapangidwa ndi ma elderberries ndi zinthu za elderberry zimawapangitsa kukhala othandiza kwambiri pakulimbikitsa chitetezo cha mthupi.

Mwachitsanzo, kafukufuku mu akulu 312 adapeza kuti kutenga 300 mg ya elderberry yotulutsa zowonjezerazo musanayende kapena mutayenda zimachepetsa kwambiri kutalika kwa kuzizira, poyerekeza ndi placebo ().

Akuluakulu amakhala ndi tart, tangy kukoma ngati yaiwisi, motero amasangalala kuphika. Amadzaza ndi vitamini C ndi vitamini B6, zonse zomwe zimathandizira chitetezo chamthupi.

2. Mtambo wa mabulosi

Cloudberries ndi zipatso za chomeracho Rubus chamaemorus, yomwe imamera m'malo okwera kwambiri m'malo ozizira, ozizira kumpoto kwa dziko lapansi.

Chomeracho chili ndi maluwa oyera, ndipo zipatso zachikasu mpaka lalanje zimafanana ndi rasipiberi (5).

Mitambo yatsopano yamtambo imakhala yofewa, yowutsa mudyo, komanso yopanda tart. Kukoma kwawo kumafotokozedwa bwino ngati kusakaniza pakati pa raspberries ndi ma currants ofiira - ndikutulutsa kokoma kwamaluwa. Amakhala otetezeka kudya zosaphika (6).

Cloudberries ali ndi vitamini C wambiri, kupereka 176% ya zosowa zanu za tsiku ndi tsiku mu ma ola 3.5 (100 magalamu) ().

Amakhalanso ndi ellagitannins, omwe ndi ma antioxidants amphamvu omwe angathandize kuteteza maselo anu kuti asawonongeke kwambiri.

Kuphatikiza apo, malinga ndi kafukufuku wazinyama ndi mayeso a chubu, ma ellagitannins atha kukhala ndi zotsatira za anticancer, zimalimbitsa chitetezo chamthupi, ndikulimbana ndi kutupa (, 9).

Cloudberries ali ndi tart pang'ono, kukoma kokoma. Amakhala ndi ma antioxidants amphamvu omwe amadziwika kuti ellagitannins omwe amateteza ku kuwonongeka kwakukulu kwaulere ndikupereka zabwino zina zathanzi.

3. Huckleberry

Huckleberry ndi dzina la North America la zipatso za mitundu ingapo yazomera mu Katemera ndipo Gaylussacia genera (,).

Mitengo yamtchire yamkuntho imamera m'mapiri, m'nkhalango, m'matumba, ndi m'mphepete mwa nyanja ku Northwestern America ndi Western Canada. Zipatsozo ndizochepa ndipo mwina ndizofiira, zamtambo, kapena zakuda.

Ma huckleberries obiriwira amakhala okoma pang'ono ndi tartness pang'ono. Ngakhale zimatha kudyedwa zatsopano, nthawi zambiri zimapangidwa kukhala zakumwa zokoma, kupanikizana, mapira, maswiti, ma syrups, ndi zakudya zina.

Huckleberries ali ndi antioxidants amphamvu, kuphatikizapo anthocyanins ndi polyphenols. M'malo mwake, ali ndi mankhwala ambiri opindulitsa kuposa zipatso zokhala ndi antioxidant monga ma blueberries ().

Zakudya zomwe zili ndi ma anthocyanins ndi polyphenols zalumikizidwa ndi zabwino zaumoyo, kuphatikiza kuchepa kwa kutupa, chiopsezo chochepa cha matenda amtima, ndi zotsatira za anticancer (,).

Huckleberries ndi okoma pang'ono ndi tartness pang'ono ndipo akhoza kusangalala mwatsopano kapena kuphika. Iwo ali olemera ndi antioxidants amphamvu, kuphatikizapo anthocyanins ndi polyphenols.

4. Gooseberries

Gooseberries ali m'magulu awiri akulu - ma gooseberries aku Europe (Nthiti grossularia var. uva-crispa) ndi ma gooseberries aku America (Nthiti hirtellum) (15).

Amachokera ku Europe, Asia, ndi North America ndipo amakulira pachitsamba chotalika pafupifupi mita imodzi mpaka 1-1.8. Mitengoyi ndi yaing'ono, yozungulira, ndipo imasiyana pakati pa zobiriira, zofiira kapena zofiirira (15).

Gooseberries amatha kukhala tart kapena okoma kwambiri. Amadyedwa mwatsopano kapena amagwiritsidwa ntchito ngati chophatikizira mu ma pie, vinyo, kupanikizana, ndi mankhwala.

Ali ndi vitamini C wambiri, ndi 1 chikho (150 magalamu) opatsa 46% ya Reference Daily Intake (RDI) ().

Kuphatikiza apo, kutumikiranso komweku kumanyamula ma gramu 6.5 ochulukirapo a fiber, omwe ndi 26% yamtengo watsiku ndi tsiku. Zakudya zamagulu ndi mtundu wa carb wosafunika womwe umafunikira kuti chimbudzi chikhale chopatsa thanzi (,).

Amakhalanso ndi antioxidant protocatechuic acid, yomwe yawonetsedwa kuti ili ndi zotsatira za antibacterial, anti-inflammatory, and anticancer mu maphunziro a nyama ndi mayeso a chubu ().

Ngakhale zotsatirazi zikulonjeza, kafukufuku wambiri wa anthu amafunikira kuti atsimikizire izi.

Gooseberries akhoza kukhala tart kapena okoma ndipo amasangalala mwatsopano kapena kuphika. Amakhala ndi fiber yambiri, vitamini C, komanso antioxidant protocatechuic acid.

5. Ma chokeberi

Chokeberries (Aronia Pa) imamera pa shrub yomwe imapezeka kum'mawa kwa North America (19).

Amakhala ndi kukoma kwa semisweet komabe amatha kudya mwatsopano, ngakhale kuti amapangidwa kwambiri kukhala vinyo, kupanikizana, kufalikira, timadziti, tiyi, ndi ayisikilimu.

Chokeberries nthawi zambiri amakula m'nkhalango zowirira ndi madambo. Pali mitundu itatu yayikulu ya chokeberry - the red chokeberry (Aronia arbutifolia), chokeberry wakuda (Aronia melanocarpa), ndi chokeberry wofiirira (Aronia prunifolia) (19).

Ma chokeberries ali ndi vitamini K wambiri, michere yomwe imathandizira thanzi la mafupa ndipo imafunikira pazofunikira zofunika mthupi, monga magazi oyenera (",").

Amakhalanso ndi ma antioxidants ambiri, monga phenolic acid, anthocyanins, flavonols, ndi proanthocyanidins. Zipangizo zamphamvu izi zimapatsa chokeberries imodzi mwamphamvu kwambiri yama antioxidant yazipatso zonse ().

Ma chokeberries amakhala ndi semisweet koma osakoma ndipo amatha kusangalala nawo mwatsopano kapena kuphika. Amakhala ndi vitamini K wambiri komanso ma antioxidants ambiri.

6. Mabulosi

Mabulosi (Morus) ndi gulu la maluwa omwe ali a Moraceae banja.

Amamera kumadera ofunda mpaka kumadera otentha kumpoto chakumwera ndi kum'mwera kwa hemispheres. Mabulosi ndi zipatso zingapo, zomwe zikutanthauza kuti zimakula m'magulu (24).

Mitunduyi imakhala pafupifupi masentimita 3/4 mpaka 1 mainchesi (2-3 cm) m'litali ndipo imakhala yofiirira mwakuda. Mitundu ina imatha kukhala yofiira kapena yoyera.

Mabulosi amadzimadzi komanso okoma ndipo amatha kusangalala nawo mwatsopano kapena mu ma pie, ma cordials, ndi tiyi wazitsamba. Amadzaza ndi vitamini C ndipo amapereka mavitamini B ambiri, magnesium, ndi potaziyamu.

Kuphatikiza apo, 1 chikho (140 magalamu) a mabulosi amapereka 14% ya zosowa zanu zachitsulo tsiku lililonse. Mcherewu ndi wofunikira pazinthu zofunikira mthupi lanu, monga kukula, chitukuko, komanso kupanga maselo amwazi (,).

Kuphatikiza apo, mabulosi amadzaza ndi ma anthocyanins, omwe amapanga mitundu ya pigment yomwe imalimbitsa ma antioxidants.

Kafukufuku woyeserera komanso kafukufuku wazinyama akuwonetsa kuti mabulosi akutulutsa amathandizira kutsitsa shuga, kuthandizira kuchepa thupi, kulimbana ndi khansa, komanso kuteteza ubongo wanu kuti usawonongeke.

Zonsezi zitha kukhala chifukwa cha kuchuluka kwa ma antioxidants, omwe amaphatikizapo anthocyanins (,,).

Mulberries ndi yowutsa mudyo, zipatso zotsekemera zomwe zimakhala zokoma mwatsopano kapena zophika. Amakhala ndi chitsulo chambiri komanso ma anthocyanin antioxidants.

7. Salimoni

Gunter Marx Photography / Getty Zithunzi

Salmonberries ndi zipatso za Rubus spectabilis chomera, cha banja la duwa.

Zomera zimapezeka ku North America, komwe zimatha kutalika mpaka mainchesi a 6.6-13 (2-4 mita) m'nkhalango zam'mphepete mwa nyanja komanso m'mbali mwa nyanja (30, 31, 32).

Salmonberries ndi wachikasu mpaka ofiira lalanje ndipo amawoneka ngati mabulosi akuda. Zimakhala zopanda pake ndipo zitha kudyedwa zosaphika (33).

Komabe, nthawi zambiri amaphatikizidwa ndi zosakaniza zina ndikupanga jamu, maswiti, jelly, ndi zakumwa zoledzeretsa.

Salmonberries ndi gwero labwino la manganese, lomwe limapereka 55% ya RDI mu ma ouniki 3.5 (100 magalamu). Manganese ndi ofunikira michere ya michere komanso thanzi la mafupa, ndipo imakhala ndi mphamvu zowononga antioxidant (,).

Mitengoyi imakhalanso ndi mavitamini K ndi C ochuluka, opatsa 18% ndi 15% a RDI mu 3.5-ounce (100-gramu) yotumizira, motsatana ().

Salmonberries ndi nthano yosasangalatsa ikakhala yatsopano, chifukwa chake imapangidwa kukhala jamu, vinyo, ndi zakudya zina. Ndi gwero labwino la manganese ndi mavitamini C ndi K.

8. Zipatso za Saskatoon

Amelanchier alnifolia ndi shrub yomwe imapezeka ku North America.

Imakula mamita 3 mpaka 1-2 ndipo imabala zipatso zodyedwa zotchedwa saskatoon zipatso. Zipatso zofiirira izi zimakhala pafupifupi mainchesi 1 / 4-1 (5-15 mm) m'mimba mwake (37).

Amakhala ndi zotsekemera, zokoma mtedza ndipo amatha kuzidya mwatsopano kapena zouma. Amagwiritsidwa ntchito mu ma pie, vinyo, kupanikizana, mowa, cider, ndipo nthawi zina chimanga ndi njira zosakanikirana.

Zipatso za Saskatoon ndi imodzi mwazinthu zabwino kwambiri za riboflavin (vitamini B2), yomwe imakhala pafupifupi katatu katatu zosowa zanu tsiku lililonse mu ma gramu 100 (100 magalamu) (38).

Riboflavin - monga mavitamini ena a B - amatenga gawo lofunikira pakupanga mphamvu. Zimafunika kuti chakudya chanu chikhale mphamvu ndipo chingateteze dongosolo lanu lamanjenje pamavuto monga matenda a Parkinson ndi multiple sclerosis (,).

Mitengo ya Saskatoon imakhala ndi kukoma kokoma, kokometsera mtedza ndipo imatha kusangalala ndi yatsopano komanso yowuma. Amakhala okwera modabwitsa mu riboflavin, michere yofunika kwambiri.

9. Muscadine

Muscadine (Vitis rotundifolia) ndi mtundu wa mphesa wobadwira ku United States.

Muscadines ali ndi khungu lakuda lomwe limayambira mkuwa mpaka mdima wofiirira mpaka wakuda. Amakhala ndi kukoma kokoma koma kovuta, ndipo kapangidwe ka mnofu wawo ndi kofanana ndi maula (41, 42).

Muscadines ali ndi riboflavin (vitamini B2), wokhala ndi 3.5-ounce (100-gram) yomwe imapereka 115% ya RDI. Amakhalanso ndi michere yambiri - yokhala ndi magalamu 4 pa 3.5-ounce (100-gramu) yotumikira, kapena 16% yamtengo watsiku ndi tsiku ().

Zida zamankhwala zitha kuthandiza kuchepetsa kuchuluka kwama cholesterol m'mwazi, kulimbikitsa kugaya bwino, ndikuwonjezera kuchepa kwa thupi komanso kudzaza ().

Zipatso ngati mphesa sizimangokhala ndi riboflavin komanso michere yamafuta komanso zimakhala ndi resveratrol.

Antioxidantiyi imapezeka pakhungu la mphesa. Kafukufuku wa anthu ndi nyama akuwonetsa kuti resveratrol imalimbikitsa shuga wathanzi ndipo imatha kuteteza matenda amtima ndi khansa zina ().

Mabulosi a Muscadine ali ndi kukoma kokoma koma kokoma. Iwo ali ndi fiber, riboflavin, ndi resveratrol, antioxidant wamphamvu.

10. Ma buffaloberries

Ma Buffaloberries (Shepherdia) ndi zipatso zazitsamba zazing'ono mu Kondwani banja.

Zomera zimapezeka ku North America komanso kutalika kwa mita 1-4. Zolemba zasiliva (Shepherdia argentea) ndi mitundu yofala kwambiri. Ili ndi masamba obiriwira okutidwa ndi ubweya wonyezimira komanso maluwa otumbululuka achikaso opanda masamba ().

Ma buffaloberries amakhala ndi khungu loyera, lakuda lakuda lokhala ndi madontho oyera. Mitengo yatsopano imakhala yowawa kwambiri, choncho nthawi zambiri imaphikidwa ndikupangidwa kukhala jamu wokoma, jellies, ndi ma syrups. Kudya zipatso zochuluka kwambiri zamtundu uliwonse kungayambitse matenda otsekula m'mimba (46).

Zipatso izi zimadzaza ndi ma antioxidants, kuphatikiza ma lycopene.

Lycopene ndi mtundu wamphamvu womwe umapatsa zipatso zofiira, lalanje ndi pinki mtundu wawo. Yalumikizidwa ndi maubwino angapo azaumoyo.

Mwachitsanzo, kafukufuku agwirizanitsa lycopene ndi kuchepa kwa matenda a mtima, khansa zina, ndi maso, monga khungu ndi kuchepa kwa macular degeneration (ARMD) (,,,).

Ma buffaloberries ndi owawa koma amatha kupangika jamu wokoma ndi mankhwala. Amakhala ndi lycopene yambiri, antioxidant yolumikizidwa ndi kuchepa kwa matenda amtima, matenda amaso, ndi khansa zina.

Zipatso zamtchire zapoizoni kupewa

Ngakhale zipatso zambiri zakutchire zimakhala zokoma komanso zotetezeka kudya, zina muyenera kuzipewa.

Zipatso zina zimakhala ndi mankhwala oopsa omwe angayambitse mavuto kapena kupha.

Nayi zipatso zamtchire 8 zakupha zomwe muyenera kupewa:

1. Holly zipatso. Tizilombo ting'onoting'ono timakhala ndi mankhwala oopsa a saponin, omwe amatha kuyambitsa nseru, kusanza, komanso kukokana m'mimba ().
2. Mistletoe. Chomera chotchuka cha Khirisimasi chili ndi zipatso zoyera zomwe zimakhala ndi mankhwala oopsa a phoratoxin. Zitha kupangitsa vuto lakumimba komanso kugunda kwamtima pang'ono (bradycardia), komanso ubongo, impso, ndi adrenal gland kawopsedwe ().
3. Yerusalemu yamatcheri. Amadziwikanso kuti Khrisimasi lalanje, chomerachi chili ndi zipatso zofiirira zachikasu zomwe zimakhala ndi solanine, cholumikizira chomwe chimatha kuyambitsa matenda am'mimba, kupunduka m'mimba, komanso kugunda kwamtima (tachycardia) ().
4. Zowawa. Zomwe zimatchedwanso nightshade, zipatso za chomerachi zimakhala ndi solanine. Amakhala ofanana ndi yamatcheri aku Yerusalemu ndipo amatha kuyambitsa zovuta zina ().
5. Zipatso za Pokeweed. Zipatso zofiirira izi zimawoneka ngati mphesa koma zimakhala ndi mankhwala owopsa m'mizu, masamba, tsinde, ndi zipatso. Chomerachi chimakhala ndi poizoni akamakula, ndipo kudya zipatsozo kumatha kupha ().
6. Ivy zipatso. Wotuwa-wakuda mpaka lalanje-wachikasu, zipatsozi zimakhala ndi poizoni saponin. Amatha kuyambitsa nseru, kusanza, komanso kukokana m'mimba ().
7. Yew zipatso. Zipatso zofiyira izi zimakhala ndi mbewu zomwe zitha kukhala zoopsa. Kafukufuku wina adawonetsa kuti kudya mbewu zambiri za yew kumayambitsa khunyu ().
8. Virginia creeper zipatso. Zipatso zamphesa zokwera izi zimakhala ndi calcium oxalate yochuluka kwambiri. Kugwiritsa ntchito mankhwalawa mopitirira muyeso kumatha kukhala ndi zotsatira zoopsa pa impso zanu ().

Mndandandawu suli wokwanira, ndipo zipatso zina zambiri zapoizoni zimamera kuthengo. Zipatso zina zapoizoni zimawoneka ngati zodyedwa.

Pachifukwa ichi, muyenera kusamala kwambiri mukamakolola zipatso zamtchire. Ngati simukudziwa ngati mabulosi akutchire ndi abwino, ndibwino kuti muzipewe.

Zipatso zambiri zamtchire zimakhala ndi mankhwala owopsa. Samalani kwambiri mukamadula zipatso zamtchire kuti muzidya.

Mfundo yofunika

Zipatso zambiri zamtchire ndi zokoma komanso zotetezeka kudya.

Nthawi zambiri amakhala ndi michere komanso ma antioxidants amphamvu omwe amatha kupereka maubwino osiyanasiyana azaumoyo, monga kuwonjezera chitetezo chamthupi, kuteteza ubongo ndi mtima, komanso kuchepetsa kuwonongeka kwa ma cell.

Komabe, zipatso zina zakutchire zimakhala ndi poizoni ndipo zimatha kupha. Ngati simukudziwa za mtundu wina wa mabulosi amtchire, ndibwino kuti musadye, chifukwa sikofunika kuwopsa.