Iziqhamo ezi-7 ezimnandi eziBlue kunye neziBonelelo zezeMpilo ezinamandla

Umxholo

• 1. Iiblueberries
• 2. Amaqunube
• 3. Abadala
• 4. Concord iidiliya
• 5. Iikhranti ezimnyama
• 6. Iiplums zikaDamson
• 7. Iitumato zeblue
• Umgca wezantsi

Iziqhamo ezihlaza okwesibhakabhaka zifumana umbala wazo odlamkileyo kwizinto ezincedayo zezityalo ezibizwa ngokuba ziipolyphenols.

Ngokukodwa, ziphezulu kwii-anthocyanins, eliqela leepolphenol ezikhupha ii-hues eziluhlaza okwesibhakabhaka ().

Nangona kunjalo, ezi khompawundi zibonelela ngaphezu kombala nje.

Uphando lubonisa ukuba ukutya okuphezulu kwii-anthocyanins kunokukhuthaza impilo yentliziyo kunye nokunciphisa umngcipheko wokutyeba kakhulu, uhlobo lwesibini lweswekile, imihlaza ethile kunye nezinye izifo ().

Nazi iziqhamo ezisixhenxe ezimnandi eziluhlaza kunye nezibonelelo ezinamandla zempilo.

1. Iiblueberries

Iiblueberries zimnandi kwaye zipakishwe zizondlo.

Zisezantsi kwiikhalori, ziphezulu kwifayibha, kwaye zilayishwe ngeemicronutrients eziyimfuneko, ezinje nge manganese kunye neevithamini C no K ().

La maqunube amnandi nawo aphezulu kwii-anthocyanins, ezinamandla okulwa ne-antioxidants anceda ukukhusela iiseli zakho kwingozi evela kwiimolekyuli ezingazinzanga ezibizwa ngokuba ziiradical radicals (,,).

Ngokophononongo olunye kumadoda alishumi asempilweni, ii-antioxidants ezinikezelweyo malunga neekomityi ezi-2 (300 gram) zeblueberries zinokukhusela i-DNA yakho kwangoko kumonakalo omkhulu wasimahla ().

Ukongeza, uphando lubonisa ukuba ukutya okuphezulu kwii-anthocyanins ezivela kwiiblueberries kunye nezinye iziqhamo kunye nemifuno kunokunceda ukuthintela izifo ezinganyangekiyo, ezinjengesifo sentliziyo, uhlobo lweswekile 2, umhlaza, kunye neemeko zobuchopho ezifana ne-Alzheimer's (,,).

Isishwankathelo Iiblueberries zityebile kwizakhamzimba eziyimfuneko kunye nee-antioxidants, ezidlala indima ekuthinteleni ukonakala kweseli kwaye zinokunciphisa umngcipheko wezifo ezingapheliyo.

2. Amaqunube

Amaqunube amnyama amnandi kwaye anesondlo amaqunube amnyama-luhlaza anikezela ngezibonelelo ezininzi zempilo.

Ikomityi enye (i-144 gram) yeeblackberries ipakisha phantse i-8 yeigremu zefayibha, i-40% yeXabiso lemihla ngemihla (DV) ye-manganese, kunye ne-34% ye-DV ye-vitamin C ().

Ukusebenza ngokufanayo kukwabonelela nge-24% ye-DV ye-vitamin K, isenza ukuba amaqunube amnyama abe sesinye sezona ziqhamo zityebileyo zezi zondlo ().

Vitamin K iyimfuneko ekunqandeni igazi kwaye idlala indima ebalulekileyo kwimpilo yethambo ().

Nangona ubudlelwane phakathi kukavithamini K kunye nempilo yethambo busaphandwa, izazinzulu zikholelwa ekubeni ukunqongophala kwivithamin K kunokuba negalelo kwi-osteoporosis, imeko apho amathambo akho esiba buthathaka kwaye abe ethe-ethe ().

Ngelixa imifuno enamagqabi aluhlaza iphezulu ku-vitamin K, iziqhamo ezimbalwa ezikhethiweyo, ezinje ngamaqunube amnyama, iiblueberries, kunye neeprune, zinezixa ezaneleyo zokukunceda uhlangabezane neemfuno zakho zemihla ngemihla (,,,).

Isishwankathelo AmaBlackberries alayishwe ngefayibha, imanganizi, kunye nevithamini C. Zikwesinye seziqhamo ezimbalwa ezinevithamin K eninzi, edlala indima ebalulekileyo ekunqandeni igazi nakwimpilo yethambo.

3. Abadala

I-Elderberry yenye yezona nyango zithandwa kakhulu emhlabeni (,).

Esi siqhamo simso-luhlaza-mfusa sinokukunceda ekukhuseleni ingqele kunye nomkhuhlane ngokwandisa amajoni akho omzimba. Kukwabonakalisiwe ukunceda abantu ukuba bachache kwezi zifo ngokukhawuleza ().

Uphando lubonisa ukuba izityalo eziluncedo eziveliswa kwiibryberries zinokusebenzisa iiseli zomzimba ezisempilweni ezinceda ukulwa iintsholongwane ezibandayo kunye nomkhuhlane ().

Ngaphezulu, uvavanyo lweetyhubhu zovavanyo lubonisa ukuba i-elderberry egxilwe kwizicatshulwa inokulwa intsholongwane yomkhuhlane kwaye iyithintele ekuchaphazeleni iiseli, nangona kusephantsi kophando (20,).

Kwisifundo seentsuku ezintlanu, ukuthatha amacephe ama-4 (60 ml) esiraphu ye-elderberry egxile yonke imihla kunceda abantu abanomkhuhlane ukuba bafumane umndilili weentsuku ezi-4 ngokukhawuleza kunabo bangakhange bathathe isongezelelo ().

La maqunube aphakamileyo aneevithamini C kunye neB6, izondlo ezibini ezaziwayo ukukhuthaza amajoni omzimba asempilweni. Ikomityi enye (145 gram) yee-elderberries ibonelela nge-58% kunye ne-20% yee-DVs zeevithamini C kunye neB6, ngokulandelelana (,,).

Gcina ukhumbula ukuba kungangcono ukutya la maqunube aphekiweyo. Iibrubheri ezindala zinokubangela isisu esibuhlungu, ngakumbi ukuba ityiwe ingavuthwanga (26).

Isishwankathelo Ii-Elderberries ngamaqunube amdaka ngombala ohlaza okwesibhakabhaka nosetyenziswa njengesixhobo sendalo seempawu zokubanda nengqele.

4. Concord iidiliya

Iidiliya zeConcord sisiqhamo esisempilweni, esimfusa-luhlaza okwesibhakabhaka esinokutyiwa sisentsha okanye sisetyenziselwe ukwenza iwayini, iijusi kunye nejem.

Zipakishwe yimixube yezityalo eziluncedo esebenza njengee-antioxidants. Ngapha koko, iidiliya zeConcord ziphezulu kwezi zinto zinombala omfusa, oluhlaza, okanye obomvu ().

Nangona uphando oluninzi luyafuneka, olunye uphononongo lubonisa ukuba iidiliya zeConcord kunye nejusi yazo zinokunyusa amajoni akho omzimba ().

Umzekelo, isifundo esinye seeveki ezili-9 apho abantu babesela i-1.5 yeekomityi (i-360 ml) yejusi ye-Concord yomdiliya mihla le iqaphela ukonyuka kwamanani ama-immune cell kunye namanqanaba e-antioxidant egazi, xa kuthelekiswa neqela le-placebo ().

Ukongeza, uphando oluncinci oluncinci lubonisa ukuba ukusela incindi yomdiliya weConcord mihla le kunokunyusa inkumbulo, imood, kunye nempilo yengqondo (,,,).

Isishwankathelo Iidiliya ze-Concord-blowu-eluhlaza okwesibhakabhaka zinokunyusa ukhuseleko, imo yengqondo kunye nempilo yengqondo, nangona kufuneka izifundo ezingakumbi ukukuqinisekisa oku.

5. Iikhranti ezimnyama

Ii-currants ezimnyama zineejikijolo zeetart ezinombala onzulu, oluhlaza okwesibhakabhaka.

Zingatyiwa zintsha, zomisiwe, okanye kwiijam neencindi zazo. Unokuzifumana kwizongezo zokutya.

Ii-currants ezimnyama ziphezulu kakhulu ku-vitamin C, owaziwa njenge-antioxidant owaziwayo.

Ikomityi enye (112 iigram) yokubonelela nge-blackcurrant entsha ngaphezulu kwamaxesha amabini i-DV yale vithamini ().

Njenge-antioxidant, ivithamin C inceda ekukhuseleni ukonakaliswa kweselula kunye nezifo ezingapheliyo. Ngapha koko, olunye uphononongo lwabantu lubonisa ukuba ukutya okunotyebileyo kwesi sondlo kunokunika ukhuseleko olubalulekileyo kwisifo sentliziyo ().

Ukongeza, ivithamin C idlala indima ebalulekileyo ekunyangeni inxeba, amajoni akho omzimba kunye nokugcinwa kolusu lwakho, amathambo kunye namazinyo (,,).

Isishwankathelo IiBlackcurrants zigcwele ivithamin C, isibulali-zintsholongwane esinamandla esidlala indima ebalulekileyo kumzimba wakho wokuzikhusela kwaye sinceda ukugcina ulusu, amathambo kunye namazinyo asempilweni.

6. Iiplums zikaDamson

Iidamson ziiplamu eziluhlaza ezihlala zijongwa zibe zijam kunye nejeli. Zingomiswa kwakhona ukwenza iiprim (38).

Iiprune lukhetho oluthandwayo kwiingxaki zendlela yokwetyisa, kubandakanya ukuqunjelwa, esisifo esichaphazela uqikelelo lwe-14% yabemi behlabathi ().

Ziphezulu kwifayibha, ngekomityhi ye-1/2 (82 gram) epakisha i-6 yeegram ezinomtsalane zalesi sondlo ().

Ngenxa yoko, ukutya iziqwenga ezingaphezulu kunokunyusa ukuphakama kwesitulo kunye nokuthambisa izitulo zakho, kusenze ukuba ukuhamba kweembilini zakho kube lula ukudlula (,).

Iiplums ziqulathe izixube zezityalo ezithile kunye nohlobo lweswekile yotywala ebizwa ngokuba yi-sorbitol, enokunceda ukukhulula izitulo zakho kunye nokukhuthaza ukuhamba rhoqo kwamathumbu ngokunjalo ().

Isishwankathelo I-Prunes ezenziwe nge-damson plums zibonelela nge-fiber, iikhompawundi eziluncedo zezityalo, kunye ne-sorbitol yeswekile-zonke ezinokunceda ukunciphisa ukuqhina.

7. Iitumato zeblue

Utamatisi oluhlaza okwesibhakabhaka, okwabizwa ngokuba yi-purple okanye i-Indigo Rose tomato, zikhuliselwa phezulu kwi-anthocyanins ().

Umxholo wabo ophakamileyo we-anthocyanin unika umbala omfusa-luhlaza okwesibhakabhaka ().

Izifundo ezininzi zibonisa ukuba ukutya okuphezulu kwi-anthocyanin-rich foods kunokunciphisa ukudumba, kukhusele isifo sentliziyo, kwaye kukhuthaze impilo yamehlo nengqondo (,,,,,).

Ngaphezulu, iitumato eziluhlaza zipakisha ezinye izinto ezinamandla ze-antioxidant ezifumaneka kwitumato rhoqo, njenge-lycopene ().

Izifundo zokujonga zinxibelelanisa ukutya okune-lycopene kunye nokwehlisa umngcipheko wesifo sentliziyo, ukubetha, kunye nomhlaza wedlala lobudoda (,,).

Isishwankathelo Iitamati ezihlaza okwesibhakabhaka zikhuliselwa ukuba zizityebi kwii-anthocyanins ngelixa zigcina izixa eziphezulu zezinye izithako ezinenzuzo ezinxulunyaniswe nomngcipheko ophunguliweyo wesifo sentliziyo, ukubetha, kunye nomhlaza webele.

Umgca wezantsi

Ngaphandle kokunambitheka kwabo okumnandi, iziqhamo eziluhlaza okwesibhakabhaka zibonelela ngezibonelelo ezininzi zezempilo.

Ziyimithombo enobunzima bezondlo ze-antioxidants ezinamandla, kuquka i-vitamin C kunye neenzuzo zezityalo ezibizwa ngokuba yi-anthocyanins.

Ngenxa yomxholo ophezulu we-antioxidant, ezi ziqhamo zinokunciphisa ukudumba kunye nokuthintela iimeko ezingapheliyo njengesifo sentliziyo kunye nohlobo lwesibini lweswekile ().

Ukunyusa impilo yakho, ukutya iintlobo zeziqhamo eziluhlaza rhoqo kunokuba luncedo.