Menene 'ya'yan itace masu launin shuɗi da fa'idodin su?

'Ya'yan itãcen marmari masu launin shuɗi launukansa masu ban sha'awa polyphenol Yana daukan amfani shuka mahadi kira Yana da girma musamman a cikin anthocyanins, ƙungiyar polyphenol wanda ke ba su launin shuɗi. Wadannan mahadi suna ba da fiye da launi kawai.

Nazarin ya nuna cewa ciyar da anthocyanins na iya inganta lafiyar zuciya, rage haɗarin kiba, nau'in ciwon sukari na 2, wasu cututtukan daji da sauran cututtuka.

a nan "Akwai blue fruit?" tare da amsar tambayar "Blue fruit names and fa'idodin"...

Menene 'Ya'yan itãcen marmari masu launin shuɗi?

Blueberries

BlueberriesYana da dadi kuma cike da sinadirai. Yana da ƙarancin adadin kuzari amma yana ƙunshe da manyan matakan fiber, mahimman ma'adanai masu mahimmanci kamar manganese, bitamin C da K.

Wadannan 'ya'yan itatuwa masu dadi suna da yawa a cikin anthocyanins, antioxidants masu karfi waɗanda ke taimakawa kare kwayoyin halitta daga lalacewa ta hanyar kwayoyin marasa ƙarfi da ake kira free radicals.

Bisa ga binciken da aka yi a cikin maza 10 masu lafiya, maganin antioxidants da aka samu a cikin kusan kofuna 2 (gram 300) na blueberries na iya kare DNA nan take daga lalacewa mai lalacewa.

Bugu da ƙari, bincike ya nuna cewa cin abinci mai yawa na anthocyanins, da ake samu a cikin blueberries da sauran 'ya'yan itatuwa da kayan marmari, na iya taimakawa wajen hana yanayin kwakwalwa da cututtuka masu tsanani kamar cututtukan zuciya, nau'in ciwon sukari na 2, ciwon daji da Alzheimer's.

blackberry

Blackberries suna da daɗi da gina jiki, suna ba da fa'idodi iri-iri na lafiya. duhu blue 'ya'yan itaceshine gram 144 na blackberries sun ƙunshi kusan gram 8 na fiber, haka kuma 40% na Ƙimar Kullum da aka Shawarta (DV) don manganese da 34% na DV na bitamin C. Girman hidima iri ɗaya yana ba da 24% na DV don bitamin K.

bitamin K Yana da mahimmanci don zubar jini kuma yana taka muhimmiyar rawa wajen lafiyar kashi.

Yayin da ake ci gaba da bincike kan dangantakar da ke tsakanin bitamin K da lafiyar kashi, masana kimiyya sun yi imanin cewa rashi na bitamin K na iya taimakawa wajen haifar da osteoporosis, yanayin da ƙasusuwa suka zama rauni kuma suna raguwa.

Ganyen ganyen kore sun fi girma a cikin bitamin K, yayin da ƴan ƴaƴan itatuwa, kamar su blackberries, blueberries, da prunes, suna ɗauke da yawa don taimakawa biyan bukatunsu na yau da kullun.

Blackberries suna cike da fiber, manganese da bitamin C. Har ila yau yana daya daga cikin 'ya'yan itatuwa masu yawa da bitamin K, wanda ke taka muhimmiyar rawa wajen daskarewar jini da lafiyar kashi.

Dattijo-Berry

Dattijo-Berryyana daya daga cikin shahararrun magungunan ganye a duniya. Wannan 'ya'yan itace mai shuɗi-purple yana ƙarfafa tsarin rigakafi kuma yana ba da kariya daga mura da mura. Yana taimaka wa mutane murmurewa da sauri daga waɗannan cututtuka.

Bincike ya nuna cewa magungunan shuka masu amfani a cikin elderberry na iya kunna ƙwayoyin rigakafi masu lafiya waɗanda ke taimakawa yaƙi da ƙwayoyin sanyi da mura.

Binciken da aka yi na gwajin bututun ya nuna cewa yawan ruwan dattin datti zai iya yakar kwayar cutar mura da kuma hana ta kamuwa da kwayoyin halitta, amma har yanzu ana kan bincike.

A cikin binciken na kwanaki 5, shan cokali 4 (60 ml) na syrup na elderberry mai mai da hankali a kowace rana ya taimaka wa masu fama da mura su murmure matsakaicin kwanaki 4 cikin sauri fiye da waɗanda ba su ci kari ba.

'Ya'yan itacen Elderberry kuma suna da yawan bitamin C da B6, sinadarai guda biyu da aka sani don tallafawa tsarin rigakafi mai kyau. Kofin 1 kawai (gram 145) na elderberry yana ba da 6% da 58% na DV don bitamin C da B20, bi da bi.

Lura cewa yana iya zama mafi kyau a dafa waɗannan 'ya'yan itatuwa. Danyen datti na iya haifar da ciwon ciki, musamman idan an ci shi bai kai ba. 

Elderberry 'ya'yan itace ne mai gina jiki purple-blue wanda ake amfani dashi ko'ina azaman magani na halitta don alamun mura da mura.

Inabi na Concord (Black inabi)

Itacen inabi mai daɗi lafiyayye ne, shuɗi-shuɗi wanda za'a iya ci sabo ko kuma a yi amfani da shi don yin giya, ruwan 'ya'yan itace, da jam.

Ya ƙunshi mahaɗan tsire-tsire masu amfani waɗanda ke aiki azaman antioxidants. Innabi Concord yana da matakan da suka fi girma na waɗannan mahadi fiye da inabi masu launin shuɗi, koren ko ja.

Misali, a cikin binciken mako 1,5 wanda mutane suka sha kofuna 360 (9 ml) na ruwan inabin concord a kowace rana, yana ƙaruwa a cikin adadin ƙwayoyin rigakafi masu amfani kuma an lura da matakan antioxidant na jini idan aka kwatanta da rukunin placebo.

Bugu da ƙari, ƙananan bincike da yawa sun nuna cewa shan ruwan inabi na concord na iya inganta ƙwaƙwalwar ajiya, yanayi, da lafiyar kwakwalwa.

Itacen inabi mai shuɗi-blue na iya haɓaka rigakafi, yanayi, da lafiyar kwakwalwa, amma ana buƙatar ƙarin nazari don tabbatar da hakan.

Black Currant

Black Currant shine Berry tare da launin shuɗi-purple. Ana amfani da sabo ne, busasshe ko a cikin jam da ruwan 'ya'yan itace.

Black currant sananne ne kuma mai ƙarfi antioxidant. bitamin C yana da girma musamman. Kofi daya (gram 112) na sabo na blackcurrant yana samar da fiye da ninki biyu na DV na wannan bitamin.

A matsayin antioxidant, bitamin C yana kare kariya daga lalacewar salula da cututtuka na yau da kullum, daya daga cikinsu shine cututtukan zuciya.

Bugu da ƙari, bitamin C yana taka muhimmiyar rawa wajen warkar da raunuka, tsarin rigakafi, da kiyaye fata, ƙasusuwa, da hakora.

Damson Plum

Ana amfani da Damson plum don yin jam ko a ci busasshen. Prunes shine sanannen zaɓi don al'amuran narkewa kamar maƙarƙashiya.

High a fiber, 1/2 kofin (82 grams) ya ƙunshi 6 grams na fiber. Plums kuma sun ƙunshi wasu mahadi na shuka waɗanda ke haɓaka motsin hanji da wani nau'in barasa na sukari da ake kira sorbitol.

Blue Tumatir

Tumatir blue suna da yawa a cikin anthocyanins. Babban abun ciki na anthocyanin yana ba shi launin shuɗi-shuɗi. Har ila yau, wani fili ne mai ƙarfi na antioxidant. lycopene yana bayarwa.

Nazarin da yawa sun nuna cewa cin abinci mai arzikin anthocyanin zai iya rage kumburi, da kariya daga cututtukan zuciya, da inganta lafiyar ido da kwakwalwa.

Nazarin lura yana danganta abinci mai wadatar lycopene tare da rage haɗarin cututtukan zuciya, bugun jini, da kansar prostate.

Tumatir shudi yana ba da mahadi masu wadata a cikin anthocyanins yayin da suke riƙe da yawa na sauran mahaɗan tsire-tsire masu amfani waɗanda ke da alaƙa da rage haɗarin cututtukan zuciya, bugun jini, da kansar prostate.

Menene Amfanin Abincin Blue?

abinci blue Yana da arziki a cikin anthocyanins da resveratrol. Waɗannan ƙwayoyin phytochemicals ne masu haɓaka lafiya waɗanda ke ɗauke da antioxidants. Antioxidants suna da kyau ga garkuwar jikin mu.

Launi mai launin shuɗi a cikin blueberries da sauran abinci masu shuɗi sun fito ne daga anthocyanins, antioxidant wanda ya ƙunshi polyphenols na halitta.

Da duhu 'ya'yan itace ko kayan lambu, da karin pigment ya ƙunshi. Misali, blueberries sun ƙunshi anthocyanins 15 daban-daban.

Anthocyanins suna aiki ne ta hanyar ba masu radicals kyauta electron, wanda ke ba su damar zama kwayoyin marasa lahani kafin su iya cutar da jiki. 

Free radicals suna sa jiki ya kasance cikin damuwa na oxidative akai-akai saboda koyaushe suna neman electrons kyauta don haɗawa, kuma lokacin da suka kasa samun wasan su, suna lalata tsarin jiki. Saboda haka, anthocyanins kai tsaye rage kumburi a cikin jiki.

abinci blueResveratrol, wanda aka samo a cikin itacen al'ul, na iya kashe kwayoyin cutar daji. Resveratrol shine maganin antioxidant tare da rigakafin tsufa da kaddarorin rigakafin cututtuka.

Hakanan yana da kyau ga lafiyar zuciya saboda yana taimakawa rage kumburi a cikin jiki da kuma mummunan cholesterol. Yawancin karatu sun kammala cewa wannan maganin antioxidant kuma yana taimakawa hana cutar Alzheimer.

Sauran fa'idodin abinci mai shuɗi Shi ne kamar haka:

- Yana ba da gudummawa ga lafiyar gaba ɗaya kuma yana yaƙi da cututtukan da ke haifar da radicals kyauta.

- Yana goyan bayan lafiyar rigakafi.

– Yana goyan bayan lafiyar kwakwalwa.

- Yana haɓaka matakan cholesterol masu kyau (HLD).

– Yana rage hawan jini.

– Yana ba da kariya daga wasu nau’in ciwon daji.

– Yana kariya daga ciwon suga.

- Yana hana mura da mura.

A sakamakon haka;

Banda zama dadi blue berries yana ba da fa'idodin kiwon lafiya iri-iri. Su ne tushen tushen gina jiki mai ƙarfi na antioxidants masu ƙarfi, gami da bitamin C da mahaɗan tsire-tsire masu amfani da ake kira anthocyanins.

Saboda babban abun ciki na antioxidant, waɗannan berries suna rage kumburi kuma suna kiyaye su daga yanayi na yau da kullun kamar cututtukan zuciya da nau'in ciwon sukari na 2.