I-10 Iibherries zasendle eziNencasa ukuzama (kunye nee-8 ezinetyhefu zokuyiphepha)

Umxholo

• 1. Abadala
• 2. Iibhabheri
• 3. IHuckleberry
• 4. Iirubber
• 5. IiChokeberries
• 6. Imulberries
• 7. Isalmonberry
• 8. Amajikijolo eSaskatoon
• 9.Imiscadine
• 10. IiBuffaloberries
• 8 Amajikijolo asendle ayityhefu ukuwaphepha
• Umgca wezantsi

Ierberberries, iiblueberries, kunye namaqunube ziyafumaneka ezivenkileni, kodwa uninzi lwamajikijolo amnandi ngokulinganayo aninzi endle.

Amaqunube asendle ayachuma kwiindawo ezininzi, kwaye aqulathe izondlo kunye nezixhobo ezinamandla zezityalo. Nangona amaqunube asendle enokuba yitart, ahlukahluka kakhulu kwaye anokuzonwabisa ngeendlela ezahlukeneyo.

Nangona kunjalo, amanye amaqunube asendle anezinto eziyityhefu. Ukuba zityiwe kakhulu, zinokubangela ukungonwabi okanye zibulale.

Nazi i-10 zamaqunube asendle amnandi kunye nekhuselekileyo onokuwatya-kunye ne-8 enetyhefu ukuyiphepha.

1. Abadala

I-Elderberries sisiqhamo seentlobo ezahlukeneyo ze ISambucus isityalo.

Ziyaphumelela kwimimandla ethambileyo ukuya kwiitropiki zenyakatho yeNtlabathi. Iziqhamo zihlala zikhula zibe ngamaqela amancinci kwaye zimnyama, ziluhlaza-mnyama, okanye mfusa.

Nangona amajikijolo uninzi ISambucus iintlobo ziyatyiwa, ii Isambucus nigra L. ssp. i-canadensis Uhlobo lolona hlobo lusetyenziswa ngokuxhaphakileyo.

Kubalulekile ukuba uqaphele ukuba ii-elderberries kufuneka ziphekwe ukuze kungasebenzi ii-alkaloid compounds ezinokubangela isicaphucaphu ukuba amaqunube atyiwa eluhlaza (1).

I-Elderberries ine-tart, i-tangy flavour, yingakho iphekwe kwaye iyancwiswa ukwenza iijusi, i-jam, i-chutneys, okanye i-elderberry wine.

La maqunube ngawona mthombo wevithamini C, kunye nekomityi enye (145 yeigrem) ebonelela nge-58% yeemfuno zakho zemihla ngemihla. IVitamin C idlala indima ebalulekileyo emzimbeni wakho kodwa ibaluleke kakhulu kumajoni akho omzimba.

I-Elderberries ikwacebile nge-vitamin B6, exhasa ukusebenza komzimba (,).

Ukwenziwa kwezakhi zama-elderberries kunye neemveliso ze-elderberry zibenza ukuba basebenze ngakumbi ekonyuseni impilo yomzimba.

Umzekelo, uphononongo kubantu abadala abangama-312 bafumanisa ukuba ukuthatha i-300 mg ye-elderberry ukukhupha isongezelelo ngaphambi nasemva kokuhamba kunciphise ixesha kunye nobunzima bemikhuhlane, xa kuthelekiswa ne-placebo ().

Abadala bane-tart, incasa e-tangy xa iluhlaza, ngenxa yoko kulunge kakhulu ukuba kuphekwe. Zilayishwe ngevithamini C kunye nevithamini B6, zombini ezixhasa impilo yomzimba.

2. Iibhabheri

I-Cloudberries ngamajikijolo esityalo URubus chamaemorus, ekhula kwiindawo eziphakamileyo kwiindawo ezipholileyo, ezinobumba kwiNyakatho yeNtlabathi.

Isityalo se-cloudberry sineentyatyambo ezimhlophe, kunye nesiqhamo esityheli ukuya kumbala weorenji sifana nerasberry (5).

I-cloudberries entsha ithambile, i-juicy, kwaye i-tart efanelekileyo. Incasa yabo ichazwa ngcono njengomxube phakathi kwamaqunube kunye nee currants ezibomvu- kunye nobumnandi beentyatyambo. Zikhuselekile ukuba zingatya eluhlaza (6).

I-Cloudberries iphezulu kwi-vitamin C, ukubonelela nge-176% yeemfuno zakho zemihla ngemihla kwii-ounces eziyi-3.5 (100 grams) ().

Ziphezulu kwi-ellagitannins, ezinamandla e-antioxidants anokunceda ukukhusela iiseli zakho kumonakalo omkhulu wasimahla.

Ngapha koko, ngokwezifundo zesilwanyana kunye novavanyo lweetyhubhu, i-ellagitannins inokuba neziphumo ze-anticancer, yokunyusa amajoni akho omzimba, kunye nokulwa nokudumba (9).

I-Cloudberries ine-tart encinci, i-sweet taste. Zinee-antioxidants ezinamandla ezaziwa ngokuba zi-ellagitannins ezinokukhusela kumonakalo omkhulu wasimahla kunye nokubonelela ngezinye izibonelelo zempilo.

3. IHuckleberry

IHuckleberry ligama laseNyakatho Melika lamajikijolo eentlobo ezahlukeneyo zezityalo kwi Ikhefu kwaye Ungqungcasi Uhlobo (,).

I-huckleberries zasendle zikhula kwimimandla yeentaba, amahlathi, iigogo, kunye namachibi echibi laseNyakatho-ntshona Melika naseNtshona Canada. Amaqunube mancinci kwaye abomvu, luhlaza okwesibhakabhaka, okanye mnyama.

I-huckleberries ezivuthiweyo zimnandi ngokwaneleyo kunye ne-tartness encinci. Nangona zinokutyiwa zintsha, zihlala zenziwe iziselo ezinencasa, ijam, iipuphu, iilekese, iisiraphu, nokunye ukutya.

IiHuckleberries zityebile kwii-antioxidants ezinamandla, kubandakanya i-anthocyanins kunye neepolyphenols. Ngapha koko, ziqulathe ngaphezulu kwezi zinto ziluncedo kuneziziqhamo ezinobutyebi njenge-blueberries ().

Ukutya okunotye kakhulu kwi-anthocyanins kunye ne-polyphenols kunxulunyaniswe nezibonelelo ezinomdla zempilo, kubandakanya ukunciphisa ukudumba, umngcipheko ophantsi wesifo sentliziyo, kunye nefuthe lesifo somhlaza (,).

AmaHuckleberries amnandi ngokufanelekileyo kunye ne-tartness encinci kwaye anokuyonwabela entsha okanye ephekwe. Zizityebi kwii-antioxidants ezinamandla, kubandakanya i-anthocyanins kunye neepolyphenols.

4. Iirubber

Iiroseberries zezamaqela amabini aphambili- iiyurubhu zaseYurophu (Iimbambo grossularia var. Uva-crispa) Kunye nee-gooseberries zaseMelika (Iimbambo ihirtellum) (15).

Zizalwa eYurophu, eAsia, naseMntla Melika kwaye zikhula kwityholo elimalunga ne-3-6 yeenyawo (1-1.8 yeemitha) ukuphakama. Amaqunube mancinci, arawndi, kwaye ayahluka ukusuka kohlaza ukuya kobomvu okanye mfusa ngombala (15).

I-Gooseberries ingaba yitart okanye ibe mnandi kakhulu. Zityiwa zintsha okanye zisetyenziswa njengezithako zeepayi, iwayini, ijam, kunye neesiraphu.

Ziphezulu ku-vitamin C, zine-1 indebe (i-150 gram) enikezela nge-46% ye-Reference Daily Intake (RDI) ().

Ukongeza, ukusebenza okufanayo kupakisha i-6.5 gram yefayibha yokutya, eyi-26% yexabiso lemihla ngemihla. Ifayibha yokutya luhlobo lwe-carb engenakutyiwa ekucoleni ukutya okunempilo (,).

Ziqulathe i-antioxidant protocatechuic acid, ebonakalisiweyo ukuba ineziphumo zokulwa ne-antibacterial, anti-inflammatory, kunye ne-anticancer kwizilwanyana kunye novavanyo lweetyhubhu zovavanyo ().

Nangona ezi ziphumo ziyathembisa, uphando olongezelelekileyo lomntu luyafuneka ukuqinisekisa ezi zibonelelo zinokubakho.

I-Gooseberries ingaba yitart okanye i-sweet kwaye iyonwabile entsha okanye iphekwe. Ziphezulu kwifayibha, ivithamin C, kunye ne-antioxidant protocatechuic acid.

5. IiChokeberries

Ichokeberries (UAronia) ikhule kwi-shrub ezelwe empuma yeNtla Melika (19).

Zine-semisweet yetart incasa kwaye zinokutyiwa zintsha, nangona zihlala zenziwa iwayini, ijam, ukusasazeka, iijusi, iti kunye ne-ayisi khrim.

Ichokeberries zihlala zikhula kwimithi emanzi kunye nemigxobhozo. Zintathu iintlobo eziphambili ze-chokeberry-ebomvu i-chokeberry (UAronia arbutifolia), mnyama chokeberry (UAronia melanocarpa), kunye ne-chokeberry emfusa (IAronia prunifolia) (19).

Ichokeberries ziphezulu kakhulu ku-vitamin K, isondlo esixhasa impilo yethambo kwaye iyafuneka kwimisebenzi ebalulekileyo yomzimba, njengokucoceka kwegazi okufanelekileyo (,,).

Zikwindawo ephezulu kwii-antioxidants, ezinje nge-phenolic acid, anthocyanins, flavonols, kunye neproanthocyanidins. Ezi zixhobo zinamandla zinika i-chokeberries yenye yezona zixhobo zinamandla zokulwa nazo zonke iziqhamo ().

Ichokeberries ine-semisweet yetart incasa kwaye inokonwabelwa intsha okanye iphekwe. Ziphezulu ku-vitamin K kunye nee-antioxidants ezininzi.

6. Imulberries

Iibhola zemifuno (Morus) Liqela lezityalo ezineentyatyambo ezizezika Moraceae usapho.

Zikhula kwimimandla ethambileyo ukuya kwiitropiki kuMantla naseMazantsi. Imulberries ziziqhamo ezininzi, oko kuthetha ukuba zikhula ngokwamaqela (24).

Amaqunube amalunga ne-3/4 ukuya kwi-1/4 ye-intshi (ii-2-3 cm) ubude kwaye ngesiqhelo amfusa mnyama ngombala omnyama. Ezinye iintlobo zinokubomvu okanye zimhlophe.

I-Mulberries inamanzi kwaye iswiti kwaye inokonwatyiswa ngokutsha okanye ngeepayi, ii-cordials, kunye neti yezityalo. Zipakishwe ngevithamini C kwaye zibonelela ngezixa ezilungileyo zeevithamini ze-B, i-magnesium kunye ne-potassium.

Ukongeza, ikomityi e-1 (i-140 yeegram) yemulberries inikezela nge-14% yeemfuno zakho zentsimbi yemihla ngemihla. Le minerali iyimfuneko kwiinkqubo ezibalulekileyo emzimbeni wakho, njengokukhula, ukukhula, kunye nemveliso yeeseli zegazi (,).

Ngapha koko, ii-mulberries zipakishwe zii-anthocyanins, ezizizityalo zombala ezinee-antioxidants ezomeleleyo.

Ityhubhu yovavanyo kunye nezifundo zezilwanyana zibonisa ukuba ukukhutshwa kwebulberry kunokunceda ukuthoba amanqanaba eswekile yegazi, ukunceda ukunciphisa umzimba, ukulwa nomhlaza, kunye nokukhusela ingqondo yakho kumonakalo.

Zonke ezi zibonelelo zinokubangelwa kukuxinana okuphezulu kwee-antioxidants, ezibandakanya i-anthocyanins (,,).

IiMerberries zinamanzi amnandi, amaqunube amnandi amnandi okanye aphekiweyo. Ziphezulu kwi-iron kunye ne-anthocyanin antioxidants.

7. Isalmonberry

IGunter Marx Photography / Getty Izithombe

IiSalmonberries sisiqhamo se Irubus ebonakalayo isityalo, esisesosapho lwe rose.

Izityalo zivela eMntla Melika, apho zinokukhula zikhule zibe zii-6.6–13 iinyawo (2-4 m) ubude kumahlathi aselunxwemeni afumileyo nakunxweme oluselunxwemeni (30, 31, 32).

Iisalmonberries zilubhelu koorenji-zibomvu kwaye zibukeka njengamaqunube amnyama. Azinancasa kwaye zinokudliwa ziluhlaza (33).

Nangona kunjalo, zihlala zidityaniswa nezinye izithako zenziwe ijam, iilekese, ijeli, kunye neziselo ezinxilisayo.

I-Salmonberries ngumthombo olungileyo we-manganese, ukubonelela nge-55% ye-RDI kwii-ounces eziyi-3.5 (100 grams). Imanganizi ibalulekile kwimetabolism yezondlo kunye nempilo yethambo, kwaye inefuthe elinamandla lokulwa ne-antioxidant (,).

Amaqunube akwanazo nexabiso elifanelekileyo leevithamini K no-C, ezinikezela nge-18% kunye ne-15% ye-RDI kwi-3.5-ounce (100-gram) yokukhonza, ngokulandelelana ().

Iisalmonberries azinancasa xa zintsha, ngoko ke zihlala zenziwa ijam, iwayini kunye nokunye ukutya. Ngumthombo olungileyo wemanganizi kunye neevithamini C kunye noK.

8. Amajikijolo eSaskatoon

Amelanchier alnifolia sisihlahla esizelwe eMntla Melika.

Ikhula kangange-3–26 yeemitha (1-2 m yeemitha) ukuphakama kwaye ivelise iziqhamo ezinokutyiwa ezaziwa ngokuba ziisaskatoon berries. La maqunube amfusa aphakathi kwe-1 / 4-1 ye-intshi (5-15 mm) ubukhulu (37).

Banencasa eswiti, ene nutty kwaye bangatyiwa intsha okanye yomisiwe. Zisetyenziswa kwiipayi, iwayini, ijem, ibhiya, i-cider, kwaye ngamanye amaxesha ukutya okuziinkozo kunye neendlela zomxube.

I-Saskatoon berries ngomnye wemithombo efanelekileyo ye-riboflavin (i-vitamin B2), equlathe phantse amaxesha ama-3 kwiimfuno zakho zemihla ngemihla kwii-ounces eziyi-3.5 (100 grams) (38).

I-Riboflavin-njengezinye iivithamini ze-B- idlala indima ebalulekileyo kwimveliso yamandla. Kuyafuneka ukuguqula ukutya kwakho kube ngamandla kwaye kunokukhusela inkqubo yakho yeemvakalelo ngokuchasene nokuphazamiseka okufana nesifo sikaParkinson kunye nesifo sokuqina kwemisipha (,).

I-Saskatoon berries inencasa eswiti, ene-nutty kwaye inokonwatyiswa zombini kwaye yomile. Ziphakamileyo ngokumangalisayo kwi-riboflavin, isondlo esibaluleke kakhulu.

9.Imiscadine

Imiscadine (IVitis rotundifolia) luhlobo lomdiliya oluvela eUnited States.

IiMuscadines zinesikhumba esityebileyo esisusela kubhedu ukuya kumfusa omnyama ukuya kumnyama. Banencasa emnandi kakhulu kodwa ene musky, kwaye ubume benyama yabo bufana neplam (41, 42).

IiMuscadines zigqabhuka nge riboflavin (ivithamini B2), kunye ne-3.5-ounce (100-gram) ekhonza ibonelela nge-115% ye-RDI. Zikwindawo ephezulu kwifayibha yokutya-equlathe iigram ezi-4 nge-3.5-ounce (100-gram) ethile, okanye i-16% yexabiso lemihla ngemihla ().

Ifayibha yokutya inokunceda ukunciphisa amanqanaba e-cholesterol egazini, ikhuthaze ukugaya ukutya okunempilo, kwaye yonyuse ukwehla kobunzima kunye neemvakalelo zokugcwala ().

Ezi ziqhamo zifana neediliya aziphezulu kuphela kwi-riboflavin kunye nefayibha yokutya kodwa ikwanayo ne-resveratrol.

Le antioxidant ifumaneka kulusu lweediliya. Izifundo zabantu kunye nezilwanyana zibonisa ukuba i-resveratrol ikhuthaza amanqanaba eswekile esempilweni kwaye inokukhusela kwisifo sentliziyo kunye nomhlaza othile ().

Amajikijolo eMuscadine anencasa emnandi kodwa enesusky. Ziphezulu kwi-fiber, i-riboflavin, kunye ne-resveratrol, i-antioxidant enamandla.

10. IiBuffaloberries

IibhonariI-Shepherdia) sisiqhamo semithi emincinci Elaeagnaceae usapho.

Izityalo zivela eMntla Melika kunye ne-3-13 iinyawo (1-4 m) ukuphakama. Isilivere yokutya (I-Shepherdia argentea) lolona hlobo luqhelekileyo. Unamagqabi aluhlaza agqunywe ngoboya obucocekileyo besilivere kunye neentyatyambo ezimthubi-mthubi ezingabinamacembe ().

I-Buffaloberries inesikhumba esibomvu, esimnyama kunye namachaphaza amhlophe amhlophe. Amajikijolo amatsha ayakrakra, ke ahlala ephekwa kwaye enziwe ijam emnandi, ijeli kunye nesiraphu. Ukutya kakhulu la maqunube nangayiphi na indlela kunokubangela urhudo (46).

La maqunube aphuma ne-antioxidants, kubandakanya i-lycopene.

ILycopene ngumbala onamandla onika iziqhamo ezibomvu, orenji kunye nepinki umbala wazo. Idityaniswe nenani lezibonelelo zempilo.

Umzekelo, uphononongo ludibanise i-lycopene nomngcipheko ophunguliweyo wesifo sentliziyo, umhlaza othile, kunye neemeko zamehlo, ezinje ngamehlo kunye nokuhla kwe-macular degeneration (ARMD) (,,,).

I-Buffaloberries iyakrakra kodwa inokwenziwa ijam emnandi kunye neesiraphu. Ziphezulu kwi-lycopene, i-antioxidant edibene nomngcipheko omncinci wesifo sentliziyo, iimeko zamehlo, kunye nomhlaza othile.

8 Amajikijolo asendle ayityhefu ukuwaphepha

Ngelixa amaqunube amaninzi asendle emnandi kwaye ekhuselekile ukuba angatyiwa, amanye kufuneka uwaphephe.

Amanye amajikijolo anezinto ezinetyhefu ezinokubangela ukungathandeki okanye ukubulala.

Nazi i-8 zamajikijolo asendle anetyhefu ukunqanda:

1. Holly amaqunube. La maqunube mancinci ane-saponin enetyhefu, enokubangela isicaphucaphu, ukugabha kunye necramps zesisu ().
2. Mistletoe. Esi sityalo sidumileyo seKrisimesi sineejikijolo ezimhlophe eziqulathe i-phoratoxin. Inokubangela imiba yesisu kunye nokubetha kwentliziyo kancinci (i-bradycardia), kunye nengqondo, izintso, kunye ne-adrenal gland toxicity ().
3. IYerusalem iitsheri. Sikwaziwa njenge-orenji yeKrisimesi, esi sityalo sineejikijolo ezibomvu mthubi zine-solanine, ikhompawundi enokubangela usulelo lwesisu, ukubamba isisu, kunye nokubetha kwentliziyo okungaqhelekanga (tachycardia) ().
4. Ikrakra. Ikwabizwa ngokuba yi-nightshade eneenkuni, amaqunube avela kwesi sityalo ane-solanine. Ziyafana neecherry zaseJerusalem kwaye zinokubangela iziphumo ezifanayo ().
5. Amaqunube e-pokeweed. La maqunube amfusa akhangeleka okomdiliya kodwa aqukethe izinto eziyityhefu ezingcanjini, emagqabini, kwisiqu nakwiziqhamo. Esi sityalo sithanda ukuba netyhefu eninzi njengoko sikhula, kunye nokutya amaqunube kunokuba yingozi ().
6. Amaqunube eIvy. Umbala omfusa-mthubi ukuya kuorenji ngombala otyheli ngombala, la maqunube aqulathe ityhefu saponin. Banokubangela isicaphucaphu, ukugabha kunye neempawu zesisu ().
7. Yew amajikijolo. La maqunube abomvu aqulathe imbewu enetyhefu. Olunye uphononongo lubonise ukuba ukutya imbewu yeew ezininzi kunokubangela ukuxhuzula ().
8. I-creeper yaseVirginia amaqunube. La maqunube akhweleyo anexabiso elinetyhefu yecalcium oxalate. Ukuchitha kakhulu le khompawundi kunokuba neziphumo eziyityhefu kwizintso zakho ().

Olu luhlu aluphelelanga, kwaye uninzi lwamajikijolo anetyhefu akhula endle. Amanye amaqunube anetyhefu ade abonakale afana nalawo atyiwayo.

Ngesi sizathu, kufuneka ulumke kakhulu xa kuvunwa amaqunube asendle. Ukuba uhlala ungaqinisekanga nokuba iqunube lasendle likhuselekile, kungcono uliphephe.

Amaqunube amaninzi asendle anezinto eziyityhefu. Lumka kakhulu xa ukhetha amaqunube asendle ukuze uwasebenzise.

Umgca wezantsi

Amaqunube amaninzi asendle amnandi kwaye akhuselekile ukuba angatyiwa.

Zihlala zipakishwe ngezakha mzimba kunye ne-antioxidants ezinamandla ezinokubonelela ngezibonelelo ezahlukeneyo zempilo, ezinje ngokunyusa ukungakhuseleki, ukukhusela ingqondo yakho nentliziyo, kunye nokunciphisa ukonakala kweselula.

Nangona kunjalo, amanye amaqunube asendle anetyhefu kwaye anokubulala. Ukuba awuqinisekanga malunga nohlobo lwejikijolo yasendle, kungcono ukunqabe ukuyitya, njengoko ingakulungelanga umngcipheko.