Izibonelelo ezi-7 zeMpilo zeCherry

Umxholo

• 1. Ipakishwe ngezakha mzimba
• 2. Sisityebi kwii-antioxidants kunye nezinto ezichasayo
• 3. Ngaba unokonyusa ukubuyiswa komzimba
• 4. Ngamana kunokunceda impilo yentliziyo
• 5. Ngamana ukuphucula iimpawu samathambo kunye sifo
• 6. Ngamana unokuphucula umgangatho wokulala
• 7. Kulula ukongeza kwisidlo sakho
• Umgca wezantsi

Iitsheri sesinye sezona ziqhamo zithandwayo, kwaye kufanelekile.

Azipheleli nje ekubeni mnandi kodwa zikwapakisha iivithamini, iiminerali, kunye nemixube yezityalo ezinempembelelo enamandla kwezempilo.

Nazi izibonelelo ezi-7 ezinomdla zempilo zetsheri.

1. Ipakishwe ngezakha mzimba

Iitsheri ziziqhamo ezincinci zamatye eziza ngemibala eyahlukeneyo kunye neencasa. Zimbini iindidi eziphambili - itart kunye neetsheri ezimnandi, okanye IPrunus cerasus L. kunye IPrunus avium L., ngokulandelelana.

Imibala yabo ingahluka ukusuka kumbala otyheli ukuya kumbala obomvu mnyama.

Zonke iintlobo zinesondlo kakhulu kwaye zipakishwe ifayibha, iivithamini, kunye neeminerali.

Ikomityi enye (154 gram) yeetsheri eziswiti, eziluhlaza, ezigayiweyo zibonelela ():

• Iikhalori: 97
• Iprotheni: 2 iigrem
• IiCarbs: Iigrama ezingama-25
• Ifayibha: Iigrama ezi-3
• Vitamin C: I-18% yeXabiso lemihla ngemihla (DV)
• Potassium: I-10% ye-DV
• Ibhrasi: I-5% ye-DV
• Imanganizi: I-5% ye-DV

Ezi zakhamzimba, ngakumbi ifayibha, ivithamin C, kunye ne potassium, ziyinzuzo kwezempilo ngeendlela ezininzi.

I-Vitamin C ibalulekile ekugcineni amajoni akho omzimba kunye nempilo yolusu ngelixa i-potassium ifuneka kuthintelo lwezihlunu, ukusebenza kwentliziyo, ukumisela uxinzelelo lwegazi, kunye nezinye iinkqubo zomzimba ezibalulekileyo (,).

Iitsheri zikwangumthombo olungileyo wefayibha, enceda ukugcina inkqubo yokugaya ukutya isempilweni ngokubangela ukuba intsholongwane isebenze kwaye ikhuthaze amathumbu rhoqo

Kwaye banika iivithamini ze-B, i-manganese, ithusi, i-magnesium kunye ne-vitamin K.

Isishwankathelo Iitsheri ngumthombo olungileyo wevithamini C, potasium, ifayibha, kunye nezinye izakhamzimba umzimba wakho ofuna ukusebenza kakuhle.

2. Sisityebi kwii-antioxidants kunye nezinto ezichasayo

Ukuxinana okuphezulu kwezihlanganisi zezityalo kwiitsheri kusenokuba noxanduva lweziqhamo ezininzi zempilo.

Nangona inani nohlobo lungahluka ngokuxhomekeka kuhlobo, zonke iitsheri zipakishwe ngeantioxidants kunye nezinto ezichasayo.

Umxholo ophezulu we-antioxidant unokunceda ukulwa noxinzelelo lwe-oxidative, imeko edibene nezifo ezingapheliyo kunye nokuguga kwangaphambili.

Ngapha koko, olunye uphononongo lufumanise ukuba ukutya ii-cherries kunciphise ukuvuvukala kwizifundo ezili-11 kwezi-16 kunye neziphawuli zoxinzelelo lwe-oxidative kwizifundo ezi-8 kwezi-10 ().

Iitsheri ziphezulu kakhulu kwii-polyphenols, iqela elikhulu leekhemikhali zezityalo ezinceda ukulwa nomonakalo weselula, ukunciphisa ukudumba, kunye nokukhuthaza impilo iyonke (,).

Ngapha koko, ukutya okune-polyphenol kunokutya kunokukhusela kwiimeko ezininzi ezingapheliyo, kubandakanya isifo sentliziyo, isifo seswekile, ukwehla kwengqondo, kunye nomhlaza othile ().

Ezi ziqhamo zamatye ziqulathe ii-carotenoid pigments ezinjenge-beta-carotene kunye nevithamin C, zombini ezi zineempawu ezichaseneyo nokudumba kunye ne-antioxidant ().

Isishwankathelo Zonke iitsheri ziphezulu kwii antioxidants kunye nezinto ezichasayo, ezinokunciphisa umngcipheko wesifo esinganyangekiyo kwaye zikhuthaze impilo iyonke.

3. Ngaba unokonyusa ukubuyiswa komzimba

Uphando lubonisa ukuba izinto ezichasayo ezichasayo kunye ne-antioxidant kwiicherry zinokunceda ekuthomalaliseni iintlungu zomzimba, ukonakala kunye nokudumba (,).

Iitsheri zetart kunye nejusi yazo zibonakala zisebenza ngakumbi kuneentlobo ezimnandi, nangona zombini zinokunceda iimbaleki.

Ijusi ye-cherry ye-tart kunye ne-concentrate zifunyenwe ukukhawulezisa ukubuyiswa kwemisipha, ukunciphisa iintlungu zomzimba ezikhuthazayo, kunye nokuthintela ukuphulukana namandla kwiimbaleki ezikhethekileyo, ezinje ngeebhayisikile kunye neembaleki zemarathon ().

Ukongeza, ubungqina bunye bucebisa ukuba iimveliso zetsheri zinokuphucula ukusebenza komzimba.

Uvavanyo olwenziwe kwiimbaleki ezingama-27 lubonakalisile ukuba abo batya i-480 mg yeetsheri ezenziwe ngomgubo imihla ngemihla kangangeentsuku ezili-10 ngaphambi kwesiqingatha somdyarho wama-13% ngokukhawuleza kwamaxesha omdyarho kwaye banamava okuqaqanjelwa yimisipha kuneqela le-placebo ().

Nangona uninzi lwezifundo eziphonononga amakhonkco phakathi kwetsheri kunye nokuzilolonga zibandakanya iimbaleki eziqeqeshiweyo, ijusi yetart cherry inokunceda nakwabangengabo iimbaleki.

Uphononongo olwenziwe kumabhinqa angama-20 asebenzayo aqaphele ukuba abo basela i-ounces ezi-2 (60 ml) yejusi ye-tart cherry kabini ngemini kangangeentsuku ezi-8 bachacha ngokukhawuleza kwaye banomonakalo omncinci wemisipha kunye nokukhathazeka emva kokugqiba umthambo ophindaphindiweyo, xa kuthelekiswa neqela le-placebo ().

Nangona zithembisa, ezi zinto zifunyanisiweyo zinxulumene nemveliso yeetsheri egxileyo, enjengejusi kunye nomgubo. Akucaci ukuba mangaphi amacherry amatsha onokuwadla ukuvelisa iziphumo ezifanayo.

Isishwankathelo Ukusetyenziswa kweetsheri, ngakumbi iimveliso zetsheri ezifana nejusi kunye nomgubo, kunokuphucula ukusebenza kweembaleki kunye nokunciphisa ukonzakala kwemisipha kunye nokuqaqamba.

4. Ngamana kunokunceda impilo yentliziyo

Ukonyusa ukutya kwakho iziqhamo ezixineneyo njengezicheri yindlela emnandi yokukhusela intliziyo yakho.

Izifundo ezininzi zibonisa ukuba ukutya okunotye iziqhamo kunxulunyaniswa nokwehla kwesifo sentliziyo ().

Iitsheri ziluncedo ngokukodwa kule meko, njengoko zityebile kwizakhamzimba kunye nezinto ezaziwayo ezonyusa impilo yentliziyo, kubandakanya i-potassium kunye ne-polyphenol antioxidants.

Ikomityi enye kuphela (154 gram) yeepitshi, iitsheri eziswiti zibonelela nge-10% ye-DV ye-potassium, ityuwa ebalulekileyo ukugcina intliziyo yakho isempilweni.

Kuyafuneka ukugcina ukubetha kwentliziyo rhoqo kwaye kunceda ukususa isodium engaphezulu komzimba wakho, ukulawula uxinzelelo lwegazi ().

Kungenxa yeso sizathu le nto ukungena okuphezulu kwe-potassium kunxulunyaniswa nomngcipheko ophunguliweyo wesifo sentliziyo kunye nokubetha ().

Ngapha koko, iitsheri zityebile kwii-polyphenol antioxidants ezinamandla, kubandakanya i-anthocyanins, flavonols, kunye neekatekini, ezinokunceda ukugcina intliziyo yakho isempilweni ngokukhusela ngokuchasene nomonakalo weselula kunye nokunciphisa ukudumba ().

Ngapha koko, uphononongo kubantu abayi-84,158 bafumanisa ukuba ukungena okuphezulu kwepolyphenols- ngakumbi ii-anthocyanins, flavonols, kunye neekatekini-zinxulunyaniswa nomngcipheko opheleyo wesifo sentliziyo ngaphezulu kweminyaka emi-5 ().

Isishwankathelo Iitsheri zipakishwe nge potassium kunye ne polyphenol antioxidants, nezineempawu ezinamandla zokukhusela intliziyo.

5. Ngamana ukuphucula iimpawu samathambo kunye sifo

Ngenxa yeziphumo zazo ezinamandla zokuchasana nokudumba, iitsheri zinokunciphisa iimpawu zesifo samathambo kunye negawuthi, uhlobo lwesifo samathambo olubangelwe kukukhula kweuric acid enokubangela ukudumba okukhulu, ukudumba, kunye nentlungu kumalungu akho.

Izifundo ezininzi zibonisa ukuba iitsheri ziyanceda ukuthintela uxinzelelo lwe-oxidative kunye nokunciphisa ukudumba ngokucinezela iiprotein ezivuthayo, ezinokunceda ukunciphisa iimpawu ezinxulumene nesifo samathambo.

Ngaphezulu, banokunciphisa amanqanaba e-uric acid emzimbeni wakho, okwenza ukuba babe luncedo ngakumbi kwabo banegawuthi.

Isifundo kwabasetyhini abali-10 bafumanise ukuba ukutya ii-servings ezi-2 (i-ounces ezili-10 okanye iigram ezingama-280) zetsheri eziswiti emva kokuhla ngokukhawuleza kwamanqanaba okuphawula iprotein ye-C-esebenzayo (CRP) kunye nokunciphisa kakhulu amanqanaba e-uric acid kwiiyure ezi-5 emva kokusetyenziswa ().

Olunye uphononongo kubantu abangama-633 abane-gout lubonakalisile ukuba abo batya iitsheri ezintsha kwiintsuku ezimbini banama-35% okuhlaselwa yigout kunabo bangakhange basidle isiqhamo.

Ukongeza, uphononongo luveze ukuba xa ukufakwa kwecherry kwakudityaniswa ne-gout yeyeza i-allopurinol, uhlaselo lwe-gout lwalungaphantsi kunama-75% kunakwelixa apho kwakungatyiwa iitsheri okanye i-allopurinol ().

Isishwankathelo Uphando lubonisa ukuba iipropathi ezinamandla zokulwa nokudumba kweetsheri zinokunceda abo bane-arthritis ne-gout.

6. Ngamana unokuphucula umgangatho wokulala

Ukutya ii-cherries okanye ukusela i-tart cherry juice kunokunceda ukuphucula umgangatho wakho wokulala.

Ezi zibonelelo zokukhuthaza ukulala zinokubangelwa sisiqhamo esiphakamileyo semixube yezityalo. Ukongeza, iitsheri zine-melatonin, into ekunceda ukulawula umjikelo wakho wokulala ().

Isifundo kubantu abangama-20 sabonisa ukuba abo basela i-tart cherry juice ukugxila kwiintsuku ezisi-7 banamava anyukayo kumanqanaba e-melatonin, ixesha lokulala, kunye nomgangatho wokulala, xa kuthelekiswa ne-placebo ().

Kwangokunjalo, isifundo seveki ezi-2 kubantu abadala asebekhulile abane-insomnia bafumanisa ukuba ukusela ikomityi enye (240 ml) yejusi yetsheri ngaphambi kokulala kwandise ixesha lokulala ngemizuzu engama-84 ().

Nangona kunjalo, ezi zifundo zisebenzisa iimveliso ezigqityiweyo zetsheri. Akucaci nokuba ukutya amacherry amatsha phambi kokuba ulale kunganefuthe elifanayo.

Okokugqibela, izifundo ezingakumbi ziyafuneka ukuqonda ngcono ukuba ukutya iitsheri kunye neemveliso zetsheri kunokunceda njani ukulala.

Isishwankathelo Iitsheri zinemixube echasene nokudumba kunye ne-melatonin, ezinokuthi zincede ekuphuculeni umgangatho wokulala kwabanye abantu.

7. Kulula ukongeza kwisidlo sakho

Iitsheri ziyaguquguquka kwaye zimnandi ngendlela emangalisayo.

Zombini iintlobo ezimnandi kunye neetart zidibene kakuhle nokutya okuninzi. Kwaye kunye neemveliso ezinxulumene noko, ezinje ngeetsheri ezomisiweyo, umgubo wecherry, kunye nejusi yecherry, zenza umdla wokongeza kwiindlela ezininzi zokupheka.

Nazi ezinye zeendlela zokufaka iitsheri kwisidlo sakho:

• Yonwabele intsha njengesiqwengana esimnandi.
• Bambisa ii-cherries ezomileyo kunye neetshiphusi ezimnyama, iicoconut ezingenaswekile, kunye neeamangile ezinetyiwa zomxube wendlela owenziwe ekhaya.
• Yenza icherry compote ngetayi efriziwe okanye iitsheri ezimnandi kunye necephe kwiyogathi, i-oatmeal, okanye i-chia pudding.
• Yongeza ihafu, iitsheri ezifakiweyo kwisaladi yeziqhamo.
• Faka ii-cherries ezomileyo kwiimpahla ezibhakiweyo ukukhaba ubumnandi bendalo.
• Yongeza incindi yetart cherry kumanzi aqhwethayo nangaphezulu ngentunja yelamuni ye-mocktail emnandi.
• Yongeza ii-cherries ezintsha okanye eziphekiweyo kwi-ice cream, iipayi, i-crumbles, kunye nezinye iidyuli.
• Yenza isosi yecekeceke esenziwe ekhaya kunye nenyama okanye izitya zeenkukhu.
• Ukubetha i-cherry salsa kunye ne-cherries e-diced kunye namayeza amatsha afana ne-basil ukukhonza kunye nokutya okunencasa.
• Yongeza ii-cherries ezinqabileyo kwi-smoothie yakho oyithandayo.

Amathuba okusebenzisa iitsheri ekhitshini lakho awapheli, ke ungoyiki ukuzama.

Isishwankathelo Iitsheri zinokusetyenziswa ngeendlela ezininzi kwiindlela zokupheka ezimnandi nezinencasa.

Umgca wezantsi

Iitsheri zisondlo kakhulu kwaye zinikezela ngezibonelelo ezininzi zezempilo.

Ayaneli nje ukuba ziqulathe uluhlu lwezinto ezinamandla ezinokunceda ukunciphisa ukudumba, kodwa ukuzitya kunokuphucula ukulala, kukonyuse impilo yentliziyo kunye nokubuyisa isantya emva kokuzivocavoca.

Ngaphezulu, zombini iintlobo ezimnandi kunye neetart zimnandi kakhulu kwaye zinokusetyenziswa kwiindlela zokupheka ezahlukeneyo.