Ezama-8 zamaBerries atyebileyo onokuzitya

Umxholo

• 1. Iiblueberries
• 2. Iirasberries
• 3. Amajikijolo eGoji
• 4. Ierberberries
• 5. IiBilberries
• 6. Acai amaqunube
• 7. Cranberries
• 8. Iidiliya
• Umgca wezantsi

Amaqunube zincinci, zithambile, iziqhamo ezingqukuva ezinemibala eyahlukeneyo - ubukhulu becala zizuba, zibomvu, okanye zimfusa.

Ziswiti okanye zimuncu kwincasa kwaye zihlala zisetyenziswa ekulondolozeni, ijam, nakwiidizethi.

Amaqunube athanda ukuba neprofayili elungileyo yesondlo. Ngokuqhelekileyo ziphezulu kwi-fiber, i-vitamin C, kunye ne-antioxidant polyphenols.

Ngenxa yoko, ukufaka amajikijolo kwisidlo sakho kunokunceda ukunqanda kunye nokunciphisa iimpawu zezifo ezininzi ezinganyangekiyo.

Nazi i-8 zamajikijolo asempilweni onokuwatya.

1. Iiblueberries

Iiblueberries ngamajikijolo athandwayo asebenza njengomthombo omkhulu wevithamini K.

Ikomityi enye (148 gram) yeeblueberries ibonelela ngezakha mzimba zilandelayo ():

• Iikhalori:
  84
• Ifayibha:
  3.6 iigram
• Vitamin
  C: I-16% ye-DV
• Vitamin
  K: I-24% ye-DV
• Imanganizi:
  Iipesenti ezingama-22 ze-DV

Iiblueberries ziqulathe i-antioxidant polyphenols ebizwa ngokuba zii-anthocyanins ().

Iianthocyanins ezivela kwiiblueberries zinokunciphisa uxinzelelo lwe-oxidative, oko ke kunciphisa umngcipheko wesifo sentliziyo kubantu abasempilweni nakwabo basemngciphekweni omkhulu wesifo (,,,).

Ukongeza, iiblueberries zinokuphucula ezinye iinkalo zempilo yentliziyo ngokwehlisa i-cholesterol "embi" ye-LDL egazini, ukunciphisa umngcipheko wokuhlaselwa sisifo sentliziyo, kunye nokwenza ngcono imisebenzi yemithambo (,,).

Iiblueberries zinokuwunciphisa umngcipheko wesifo seswekile. Izifundo zibonise ukuba iiblueberries okanye i-bioactive blueberry compounds inokuphucula uvakalelo lwe-insulin kunye nokunciphisa umngcipheko wohlobo lweswekile yesi-2 ukuya kuthi ga kwi-26% (,).

Isifundo esikhulu sokujonga sibonisile ukuba abantu abatya iiblueberries banamazinga acothayo okwehla kwengqondo, oko kuthetha ukuba ingqondo yabo ihlala isempilweni njengoko bekhula ().

Nangona kunjalo, uphando oluthe kratya luyafuneka ukumisela eyona ndima idlalwa yiblueberries kwimpilo yengqondo.

isishwankatheloIiblueberries ziqulathe
Inani elifanelekileyo lefayibha, ivithamin C, kunye ne-antioxidant anthocyanins. Ukutya
iiblueberries zinokunceda ukunciphisa umngcipheko wesifo sentliziyo kunye neswekile.

2. Iirasberries

Iirasibheri zihlala zisetyenziswa kwiidessert kwaye zisebenza njengomthombo olungileyo wefayibha.

Ikomityi enye (i-123 yeegramu) yeerabheri zibonelela ():

• Iikhalori:
  64
• Ifayibha:
  8 iigrem
• Vitamin
  C: I-36% ye-DV
• Vitamin
  K: I-8% ye-DV
• Imanganizi:
  I-36% ye-DV

Iirasberries zine-antioxidant polyphenols ebizwa ngokuba yi-ellagitannins, enokunceda ukunciphisa uxinzelelo lwe-oxidative ().

Olunye uphononongo lubonise ukuba xa abakhweli beebhayisikile besela isiselo esineerasibheri kunye namanye amajikijolo, uxinzelelo lwe-oxidative olubangelwa kukuzilolonga kwehle kakhulu ().

Ezona rasiki zityiwa kakhulu ziindidi ezibomvu zaseMelika okanye ezibomvu zaseYurophu. Nangona kunjalo, zininzi iintlobo ezahlukeneyo zamaqunube, kwaye amaqunube amnyama abonakalisiwe ukuba anezibonelelo ezininzi zezempilo, nazo.

Amaqunube amnyama anokulunga ngakumbi kwintliziyo. Izifundo ziye zafakazela ukuba amaqunube amnyama anokunciphisa umngcipheko wesifo sentliziyo, njengoxinzelelo lwegazi kunye ne-cholesterol yegazi (,,).

Olunye uphononongo lubonakalisile ukuba amaqunube amnyama anokunciphisa ukudumba kubantu abane-metabolic syndrome ().

Nangona kunjalo, ezi zifundo zazincinci kakhulu. Kufuneka uphando olongezelelekileyo ukuqinisekisa izibonelelo zamaqunube amnyama.

Isishwankathelo

Iirasberries zizele
ifayibha kunye ne-antioxidant polyphenols. Amaqunube amnyama, ngakumbi
yinzuzo kwimpilo yentliziyo.

3. Amajikijolo eGoji

Amajikijolo eGoji, ekwabizwa ngokuba zii-wolfberries, azalelwa e-China kwaye asetyenziswa kunyango lwesintu. Kutshanje zithandwa kakhulu kwihlabathi laseNtshona.

I-ounce enye (i-28 gram) yamajikijolo omisiweyo e-goji ibonelela ():

• Iikhalori:
  98
• Ifayibha:
  3.7 iigrem
• Vitamin
  C: I-15% ye-DV
• Vitamin
  A: Iipesenti ezingama-42 ze-DV
• Intsimbi:
  I-11% ye-DV

Amajikijolo eGoji anamanqanaba aphezulu evithamini A kunye ne-zeaxanthin, zombini ezibalulekile kwimpilo yamehlo.

Olunye uphononongo lwabantu abadala abali-150 bafumanisa ukuba ukutya iigram ezili-14 zobisi olusekelwe kubisi lwe-goji berry ngemini kunciphise ukwehla kwempilo yamehlo ngenxa yokwaluphala. Olu phononongo, kunye nesifundo sesibini esifanayo, kubonise ukuba ukutya amajikijolo e-goji kunokunyusa amanqanaba egazi zeaxanthin (,).

Njengamanye amajikijolo amaninzi, amajikijolo e-goji aqukethe i-antioxidant polyphenols. Olunye uphononongo lufumanise ukuba ukusela ijusi yejikijusi yeentsuku ezingama-30 kwandise amanqanaba e-antioxidant egazini wabantu abaphilayo, abadala baseTshayina ().

Olunye uphononongo lufumanise ukuba ukusela ijusi yeji yejiki kwiiveki ezi-2 kwandise imetabolism kunye nokunciphisa ubungakanani besinqe kubantu abatyebe kakhulu ().

IsishwankatheloAmajikijolo eGoji anjalo
ityebile ngokukodwa kwizondlo ezinegalelo kwimpilo yamehlo. Kananjalo ziqulathe
ii-antioxidants ezibalulekileyo.

4. Ierberberries

Iqunube lelinye lawona maqunube atyiwa kakhulu kwihlabathi kwaye ikwangomnye wemithombo yeevithamini C.

Ikomityi enye (i-144 yeegram) yamaqunube apheleleyo ibonelela ():

• Iikhalori:
  46
• Ifayibha:
  Iigrama ezi-3
• Vitamin
  C: Iipesenti ezingama-97 ze-DV
• Imanganizi:
  I-24% ye-DV

Ierberberries zilungele impilo yentliziyo. Ngapha koko, uphononongo lwabafazi abangaphezulu kwama-93,000 bafumanisa ukuba abo batya ngaphezulu kwe-3 yezahlulo ze-strawberry kunye neeblueberries ngeveki babenomngcipheko ongaphantsi kwe-30% wokuhlaselwa sisifo sentliziyo ().

Olunye uphononongo lubonise ukuba i-strawberry inokunciphisa umngcipheko wesifo sentliziyo kubandakanya i-cholesterol yegazi, i-triglycerides, kunye noxinzelelo lwe-oxidative (,,,).

Ierberberries zinokunciphisa ukudumba ngokuhlisa iikhemikhali ezivuthayo egazini, ezinje nge-IL-1β, IL-6, kunye ne-C-reactive protein (CRP) (,,).

Ngapha koko, amaqunube anokunceda ukulawula amanqanaba eswekile yegazi, ebalulekileyo ekuthinteleni isifo seswekile ().

Ngapha koko, uphononongo lwabantu abangaphezulu kwama-200,000 bafumanisa ukuba ukutya amaqunube kunokunciphisa uhlobo lwesifo seswekile esingange-18% ().

Okokugqibela, olunye uphononongo lubonise ukuba ukutya ii-ounces ezi-2 (i-60 gram) ngemini ye-frozer eyomisiweyo yomgubo we-strawberry kunciphise uxinzelelo lwe-oxidative kunye neekhemikhali ezivuthayo kubantu abasemngciphekweni omkhulu wokuhlaselwa ngumhlaza wokuqina ().

Isishwankathelo

Ierberberries ziyi
Umthombo ogqwesileyo wevithamini C. Zingqinisisiwe ukunciphisa umngcipheko wentliziyo
isifo kunye nokunceda ukulawula iswekile yegazi.

5. IiBilberries

Iibilberries zifana kakhulu neeblueberries, kwaye ezi zimbini zihlala zididekile. IiBilberries zizalelwa eYurophu, kanti iiblueberries zivela eMntla Melika.

Ii-ounces ze-3.5 (i-100 g) yeebilberries zibonelela (36):

• Iikhalori:
  43
• Ifayibha:
  4.6 iigrem
• Vitamin
  C: I-16% ye-DV
• Vitamin
  E: I-12% ye-DV

Izifundo ezininzi zesayensi zibonise ukuba iibilberries ziyasebenza ekunciphiseni ukudumba.

Izifundo ezimbalwa zibonise ukuba ukutya i-bilberries okanye ukusela i-bilberry juice kunokunciphisa ukudumba kubantu abasemngciphekweni wesifo sentliziyo okanye isifo se-metabolic syndrome (,).

Olunye uphononongo lwabasetyhini abali-110 bafumanisa ukuba ukutya iibilberries malunga nenyanga enye kunciphise amanqanaba okuphawula endothelial ayanyanzeliswa kuphuhliso lwesifo sentliziyo. Iibilberries zikwanciphise ukujikeleza kwesinqe nge-intshi ezi-0.5 (1.2 cm) kunye nobunzima ngeepawundi eziyi-0.4 (0.2 kgs) ().

Isifundo esahlukileyo safumanisa ukuba ukutya ukutya okunotye ngeebilibheri, ukutya okuziinkozo, kunye nentlanzi kunciphise iswekile yegazi kubantu abaneswekile ephezulu yegazi ().

Iibilberries zinokunyusa "ukulunga" kwe-cholesterol ye-HDL kunye nokunciphisa "okubi" kwe-LDL cholesterol (,).

Isishwankathelo

Iibilberries ziyafana
kwii-blueberries kwaye ziyasebenza ekunciphiseni ukudumba. Banokukunceda
ukunciphisa ubunzima kunye ne-cholesterol yegazi.

6. Acai amaqunube

Amajikijolo e-Acai akhula kwimithi yesundu ye-acai yemveli kwingingqi yeAmazon yaseBrazil.

Ziye zaba zizongezo zokutya ezithandwayo ngenxa yomxholo wazo ophezulu we-antioxidant.

Ii-ounces ze-3.5 (i-100 g) ye-acai berry puree ibonelela ():

• Iikhalori:
  70
• Ifayibha:
  5 iigrem

Gcina ukhumbula ukuba amajikijolo e-acai ahlala esetyenziswa omisiwe okanye omiswe ngumkhenkce, anokuchaphazela umxholo wesondlo.

Amajikijolo e-Acai ngomnye wemithombo efanelekileyo ye-antioxidant polyphenols kwaye inokuqulatha amaxesha angama-10 ngaphezulu kwee-antioxidants kune-blueberries ().

Xa isetyenziswa njengejusi okanye umgubo, ii-acai berries zinokunyusa amazinga e-antioxidant egazi kunye nokunciphisa iikhemikhali ezichaphazelekayo kuxinzelelo lwe-oxidative (,).

Ukongeza, i-acai berry pulp ibonakalisiwe ukunciphisa iswekile yegazi, i-insulin, kunye namanqanaba e-cholesterol egazini kubantu abadala abatyebe ngokugqithiseleyo abatya iigram ezingama-200 ngosuku kwinyanga enye ().

Ezi ziphumo ziye zaboniswa nakwiimbaleki. Ukusela ii-ounces ezi-3 (100 ml) yomxube wejusi ye-acai kangangeeveki ezi-6 kunciphise i-cholesterol yegazi kunye nokunciphisa uxinzelelo lwe-oxidative emva kokuzivocavoca, okunokukhawulezisa ukubuyisela kwimeko yomonakalo wemisipha ().

I-antioxidants kwi-acai inokunceda ekunciphiseni iimpawu ze-osteoarthritis. Uphononongo lwabantu abane-osteoarthritis lufumanise ukuba ukusela ii-ounces ezi-4 (i-120 ml) yejusi ye-acai ngosuku kangangeeveki ezili-12 kunciphise kakhulu iintlungu kunye nokuphucula ubomi bemihla ngemihla ().

IsishwankatheloAcai amaqunube ziqulathe
Amanani aphezulu e-antioxidants, anokunceda ukunciphisa i-cholesterol yegazi,
uxinzelelo lwe-oxidative, kunye nokunciphisa iimpawu ze-osteoarthritis.

7. Cranberries

ICranberries sisiqhamo esisempilweni kakhulu esinencasa emuncu.

Kunqabile ukuba zityiwe ziluhlaza. Endaweni yoko, zihlala zisetyenziswa njengejusi.

1 indebe (i-110 yeigram) yecranberries eluhlaza inika (50):

• Iikhalori:
  46
• Ifayibha:
  3.6 iigram
• Vitamin
  C: I-16% ye-DV
• Imanganizi:
  I-12% ye-DV

Njengamanye amajikijolo, i-cranberries iqulethe i-antioxidant polyphenols. Nangona kunjalo, uninzi lwee-antioxidants zikwisikhumba se-cranberry. Ke ngoko, ijusi ye-cranberry ayiqulathanga iipolyphenols ezininzi ().

Isibonelelo sezempilo esaziwa kakhulu secranberry kukukwazi kwabo ukunciphisa umngcipheko wosulelo lwe-urinary tract (UTIs).

Iikhemikhali ezithile kwiicranberries zithintela iintsholongwane E. coli ukusuka ekuncamathele eludongeni lwesinyi okanye kumchamo, ke ngoko kunciphisa umngcipheko wosulelo (,).

Inani lezifundo libonakalisile ukuba ukusela ijusi ye-cranberry okanye ukuthatha izongezo ze-cranberry kunokunciphisa umngcipheko we-UTIs (,,,).

Ijusi yeCranberry inokunciphisa umngcipheko wolunye usulelo ngokunjalo.

H. pylori luhlobo lweebhaktiriya olunokubangela izilonda zesisu kunye nomhlaza. Inani lezifundo libonakalise ukuba ijusi ye-cranberry inokuthintela H. pylori ukusuka ekuncamatheleni eludongeni lwesisu kwaye ke ukuthintela usulelo (,).

Ijusi yeCranberry ikwabonakalise izibonelelo ezahlukeneyo zempilo yentliziyo. Izifundo ezininzi ziye zafumanisa ukuba ukusela ijusi ye-cranberry kunokunciphisa i-cholesterol, uxinzelelo lwegazi, uxinzelelo lwe-oxidative, kunye "nokuqina" kwemithambo (,,,).

Nangona kunjalo, kungcono ukunqanda iintlobo zejusi yecranberry eneswekile eninzi eyongeziweyo.

IsishwankatheloCranberries kunye
Ijusi ye-cranberry inokunciphisa umngcipheko wokuchama kunye nokusuleleka sisisu kunye
inokunceda impilo yentliziyo. Nangona kunjalo, kungcono ukuphepha iijusi ezininzi ezongeziweyo
iswekile.

8. Iidiliya

Iidiliya zityiwa ngokubanzi ziphelele, iziqhamo eziluhlaza okanye ijusi, iwayini, iidiliya, okanye iviniga.

Ikomityi enye (151 gram) epheleleyo, iidiliya eziluhlaza zibonelela ():

• Iikhalori:
  104
• Ifayibha:
  1.4 iigrem
• Vitamin
  C: I-5% ye-DV
• Vitamin
  K: I-18% ye-DV

Ulusu kunye nembewu yeediliya ngowona mthombo ubalaseleyo we-antioxidant polyphenols. Inani lezifundo libonakalisile ukuba imbewu yeediliya polyphenol izicatshulwa zingaluthoba uxinzelelo lwegazi kunye nenqanaba lentliziyo (,).

Nangona kunjalo, uninzi lwezi zifundo zazincinci. Olunye uphononongo luthi ifuthe le-polyphenols kuxinzelelo lwegazi lihlala lingacacanga ().

Isifundo esikhulu sokujonga sifumanise ukuba ukutya iidiliya okanye iivini ezintathu amaxesha ngeveki kwakudityaniswa nokwehliswa kwe-12% kumngcipheko wohlobo lweswekile 2).

Olunye uphononongo lufumanise ukuba ukutya ii-ounces ezili-17 (iigram ezingama-500) zomdiliya ngosuku kangangeeveki ezisi-8 kunciphise i-cholesterol yegazi kunye noxinzelelo lwe-oxidative kubantu abane-cholesterol ephezulu ().

Okokugqibela, ijusi yediliya inokuba luncedo nakwimpilo yengqondo. Isifundo esincinci sabasetyhini abangama-25 sifumanise ukuba ukusela ii-ounces ezili-12 (355 ml) yejusi ye-Concord yomdiliya yonke imihla kangangeeveki ezili-12 kuphuculwe kakhulu inkumbulo nokusebenza kokuqhuba ().

IsishwankatheloIidiliya, ngakumbi
imbewu kunye nolusu, zizele zii-antioxidants. Banokunceda ukunciphisa igazi
cholesterol kunye nohlobo 2 lomngcipheko weswekile ngelixa uxhamla kwimpilo yengqondo.

Umgca wezantsi

Amajikijolo zezinye zezinto zokutya ezisempilweni onokuzitya, njengoko zinekhalori ezisezantsi kodwa ziphezulu kwifayibha, ivithamin C, kunye nee-antioxidants.

Uninzi lwamajikijolo lubonakalise izibonelelo zempilo yentliziyo. Oku kubandakanya ukunciphisa uxinzelelo lwegazi kunye ne-cholesterol, ngelixa unciphisa uxinzelelo lwe-oxidative.

Banokunceda ekunciphiseni umngcipheko wohlobo lweswekile yesi-2 ngokwenza njengezinye iindlela zokutya okuneeswekile.

Zama ukutya iziqwengana ezimbalwa zamajikijolo ngeveki kunye nohlobo lwesampulu. Benza isidlo esikhulu okanye isidlo sakusasa esisempilweni.