Cov txiv hmab txiv ntoo xiav xim dab tsi thiab lawv cov txiaj ntsig?

Blue xim txiv hmab txiv ntoo nws cov xim vibrant polyphenol Nws yuav siv cov nroj tsuag muaj txiaj ntsig hu ua Nws yog tshwj xeeb tshaj yog nyob rau hauv anthocyanins, ib pawg polyphenol uas muab lawv cov xim xiav. Cov tebchaw no muab ntau dua li cov xim xwb.

Cov kev tshawb fawb pom tau hais tias kev noj cov tshuaj anthocyanins tuaj yeem txhawb kev noj qab haus huv ntawm lub plawv, txo qhov kev pheej hmoo ntawm kev rog rog, ntshav qab zib hom 2, qee yam qog nqaij hlav thiab lwm yam kab mob.

no “Puas muaj tej txiv hmab txiv ntoo xiav?” nrog rau cov lus teb rau lo lus nug “blue fruit names and benefits”...

Cov txiv hmab txiv ntoo xiav xim yog dab tsi?

Npauj npaim tuaj

Npauj npaim tuajNws qab thiab muaj cov as-ham. Nws muaj calories tsawg tab sis muaj cov fiber ntau, cov micronutrients tseem ceeb xws li manganese, vitamins C thiab K.

Cov txiv hmab txiv ntoo qab no muaj cov anthocyanins siab, muaj zog antioxidants uas pab tiv thaiv cov hlwb los ntawm kev puas tsuaj los ntawm cov molecules tsis ruaj khov hu ua dawb radicals.

Raws li kev tshawb fawb hauv 10 tus txiv neej noj qab haus huv, cov tshuaj antioxidants pom nyob rau hauv li 2 khob (300 grams) ntawm blueberries tuaj yeem tiv thaiv DNA tiv thaiv dawb radical puas.

Tsis tas li ntawd, kev tshawb fawb qhia tau hais tias noj cov zaub mov uas muaj anthocyanins, muaj nyob rau hauv blueberries thiab lwm yam txiv hmab txiv ntoo thiab zaub, yuav pab tiv thaiv kom txhob mob hlwb thiab kab mob ntev xws li mob plawv, mob ntshav qab zib hom 2, mob cancer thiab Alzheimer's.

blackberry

Blackberries yog qab zib thiab khoom noj khoom haus, muab ntau yam txiaj ntsig kev noj qab haus huv. dub txiv hmab txiv ntooyog 144 grams ntawm blackberries muaj txog 8 grams fiber ntau, nrog rau 40% ntawm cov Pom Zoo Txhua Hnub Tus Nqi (DV) rau manganese thiab 34% ntawm DV rau vitamin C. Qhov loj me me muab 24% ntawm DV rau vitamin K.

vitamin K Nws yog ib qho tseem ceeb rau cov ntshav txhaws thiab ua lub luag haujlwm tseem ceeb hauv cov pob txha noj qab haus huv.

Txawm hais tias kev sib raug zoo ntawm vitamin K thiab pob txha noj qab haus huv tseem tab tom tshawb nrhiav, cov kws tshawb fawb ntseeg tias qhov tsis muaj vitamin K tuaj yeem ua rau pob txha pob txha, ib qho mob uas cov pob txha tsis muaj zog thiab nkig.

Cov nplooj ntsuab ntsuab muaj vitamin K ntau tshaj, thaum ob peb txiv hmab txiv ntoo, xws li blackberries, blueberries, thiab prunes, muaj ntau los pab ua kom tau raws li lawv cov kev xav tau txhua hnub.

Blackberries yog loaded nrog fiber ntau, manganese thiab vitamin C. Nws kuj yog ib qho ntawm ob peb txiv hmab txiv ntoo uas muaj vitamin K, uas ua lub luag haujlwm tseem ceeb hauv cov ntshav txhaws thiab pob txha noj qab haus huv.

Laus-Berry

Laus-Berryyog ib qho ntawm cov tshuaj ntsuab nrov tshaj plaws hauv ntiaj teb. Cov txiv hmab txiv ntoo xiav-ntsuab liab no ntxiv dag zog rau lub cev tiv thaiv kab mob thiab pab tiv thaiv kab mob khaub thuas thiab mob khaub thuas. Nws pab tib neeg kom rov zoo sai ntawm cov kab mob no.

Kev tshawb fawb qhia tau hais tias cov nroj tsuag muaj txiaj ntsig zoo hauv cov txiv hmab txiv ntoo tuaj yeem ua kom lub cev tsis muaj zog tiv thaiv kab mob uas pab tua kab mob khaub thuas thiab mob khaub thuas.

Cov kev tshawb fawb-tube qhia tau hais tias cov txiv hmab txiv ntoo muaj zog tuaj yeem tiv thaiv tus kab mob khaub thuas thiab tiv thaiv nws los ntawm kev kis kab mob, tab sis qhov no tseem tab tom tshawb fawb.

Hauv kev kawm 5-hnub, noj 4 tablespoons (60 ml) ntawm cov kua txiv hmab txiv ntoo hauv ib hnub tau pab cov neeg mob khaub thuas zoo li 4 hnub sai dua li cov neeg uas tsis noj tshuaj ntxiv.

Elderberry txiv hmab txiv ntoo kuj tseem muaj cov vitamins C thiab B6, ob lub as-ham paub los txhawb kev noj qab haus huv ntawm lub cev. Tsuas yog 1 khob (145 grams) ntawm elderberry muab 6% thiab 58% ntawm DV rau cov vitamins C thiab B20, feem.

Nco ntsoov tias nws yuav yog qhov zoo tshaj los ua noj cov txiv hmab txiv ntoo no. Raw elderberry tuaj yeem ua rau mob plab, tshwj xeeb tshaj yog thaum noj unripe. 

Elderberry yog cov txiv hmab txiv ntoo liab-xiav uas tau siv dav los ua ib qho kev kho mob rau cov tsos mob khaub thuas thiab mob khaub thuas.

Concord Grape (Dub Grape)

Cov txiv hmab txiv ntoo concord yog cov txiv hmab txiv ntoo zoo, ntshav-xiav uas tuaj yeem noj tshiab lossis siv los ua cawv, kua txiv hmab txiv ntoo, thiab jam.

Muaj cov txiaj ntsig zoo ntawm cov nroj tsuag uas ua raws li antioxidants. Concord txiv hmab txiv ntoo muaj qib siab ntawm cov tebchaw ntau dua li ntshav, ntsuab lossis liab txiv hmab txiv ntoo.

Piv txwv li, hauv 1,5-lub lim tiam txoj kev tshawb fawb uas tib neeg tau haus 360 khob (9 ml) ntawm cov kua txiv hmab txiv ntoo hauv ib hnub, nce hauv cov tshuaj tiv thaiv kab mob thiab cov ntshav antioxidant qib tau pom zoo piv rau pawg placebo.

Tsis tas li ntawd, ntau qhov kev tshawb fawb me me qhia tau hais tias haus cov kua txiv hmab txiv ntoo tuaj yeem txhim kho kev nco, kev xav, thiab lub hlwb noj qab haus huv.

Ntshav-xiav concord berry tuaj yeem txhawb kev tiv thaiv kab mob, mus ob peb vas, thiab lub hlwb noj qab haus huv, tab sis xav tau kev tshawb fawb ntxiv kom paub meej qhov no.

Dub Currant

Dub Currant yog txiv hmab txiv ntoo nrog lub xiav-ntsuab xim. Nws yog siv tshiab, qhuav los yog jams thiab kua txiv hmab txiv ntoo.

Dub currant yog ib qho paub zoo thiab muaj zog antioxidant. C vitamin tshwj xeeb yog siab. Ib khob ib khob (112 grams) tshiab blackcurrant muab ntau tshaj ob npaug rau DV rau cov vitamin no.

Raws li ib qho antioxidant, vitamin C tiv thaiv kev puas tsuaj ntawm cellular thiab kab mob ntev, ib qho ntawm cov kab mob plawv.

Tsis tas li ntawd, vitamin C ua lub luag haujlwm tseem ceeb hauv kev kho qhov txhab, lub cev tiv thaiv kab mob, thiab kev saib xyuas ntawm daim tawv nqaij, pob txha, thiab cov hniav.

Damson Plum

Damson plum yog siv los ua jam los yog noj qhuav. Prunes yog ib qho kev xaiv nrov rau digestive teeb meem xws li cem quav.

Muaj fiber ntau, 1/2 khob (82 grams) muaj 6 grams fiber ntau. Plums tseem muaj qee cov nroj tsuag uas txhawb kev zom zaub mov thiab ib hom qab zib cawv hu ua sorbitol.

Blue Txiv lws suav

Blue txiv lws suav muaj ntau hauv anthocyanins. Nws cov ntsiab lus anthocyanin siab muab nws cov xim liab-xiav xim. Nws kuj yog ib qho muaj zog antioxidant compound. lycopene muab.

Ntau cov kev tshawb fawb qhia tau hais tias noj cov khoom noj uas muaj anthocyanin tuaj yeem txo qhov mob, tiv thaiv kab mob plawv, thiab txhim kho qhov muag thiab lub hlwb.

Cov kev tshawb fawb soj ntsuam txuas cov lycopene-nplua nuj noj zaub mov nrog txo kev pheej hmoo ntawm kab mob plawv, mob stroke, thiab mob qog noj ntshav prostate.

Blue txiv lws suav muab cov ntsiab lus nplua nuj nyob rau hauv anthocyanins thaum khaws cov nyiaj ntau ntawm lwm cov nroj tsuag muaj txiaj ntsig cuam tshuam nrog txo kev pheej hmoo ntawm kab mob plawv, mob stroke, thiab mob qog noj ntshav prostate.

Cov txiaj ntsig ntawm Blue Foods yog dab tsi?

zaub mov xiav Nws yog nplua nuj nyob rau hauv anthocyanins thiab resveratrol. Cov no yog kev noj qab haus huv-boosting phytochemicals loaded nrog antioxidants. Antioxidants zoo heev rau peb lub cev tiv thaiv kab mob.

Cov xim xiav hauv blueberries thiab lwm yam khoom noj xiav yog los ntawm anthocyanins, ib qho antioxidant uas muaj cov polyphenols tshwm sim.

Cov txiv hmab txiv ntoo los yog zaub tsaus dua, cov xim ntau dua nws muaj. Piv txwv li, blueberries muaj 15 txawv anthocyanins.

Anthocyanins ua haujlwm los ntawm kev muab cov dawb radicals ib qho hluav taws xob, uas tso cai rau lawv los ua cov molecules tsis muaj teeb meem ua ntej lawv tuaj yeem ua mob rau lub cev. 

Cov dawb radicals ua rau lub cev tsis tu ncua oxidative kev nyuaj siab vim lawv ib txwm nrhiav dawb electrons los ua khub, thiab thaum lawv nrhiav tsis tau lawv qhov sib tw, lawv ua rau lub cev puas tsuaj. Yog li, anthocyanins ncaj qha txo qhov mob hauv lub cev.

zaub mov xiavResveratrol, uas muaj nyob rau hauv cedar, tuaj yeem tua cov qog nqaij hlav cancer. Resveratrol yog ib qho antioxidant nrog kev tiv thaiv kev laus thiab tiv thaiv kab mob.

Nws kuj tseem zoo rau lub plawv noj qab haus huv vim nws pab txo qhov mob hauv lub cev nrog rau cov roj (cholesterol) phem. Ntau cov kev tshawb fawb tau xaus lus tias cov tshuaj antioxidant no kuj pab tiv thaiv Alzheimer's.

Lwm cov txiaj ntsig ntawm cov zaub mov xiav Nws yog raws li nram no:

- Pab txhawb kev noj qab haus huv tag nrho thiab tiv thaiv kab mob ua rau dawb radicals.

- Txhawb kev tiv thaiv kab mob.

- Txhawb lub hlwb kev noj qab haus huv.

- Txhim kho cov roj (cholesterol) zoo (HLD).

– Nws txo cov ntshav siab.

- Tiv thaiv qee yam mob qog noj ntshav.

- Tiv thaiv cov ntshav qab zib.

- Tiv thaiv khaub thuas thiab mob khaub thuas.

Vim li ntawd;

Dhau li ua qab xiav berries muab ntau yam txiaj ntsig kev noj qab haus huv. Lawv yog cov khoom noj muaj txiaj ntsig ntawm cov muaj zog antioxidants, suav nrog vitamin C thiab cov nroj tsuag muaj txiaj ntsig hu ua anthocyanins.

Vim lawv cov ntsiab lus antioxidant siab, cov txiv hmab txiv ntoo no txo ​​qhov mob thiab ua kom lawv nyob deb ntawm cov mob xws li mob plawv thiab ntshav qab zib hom 2.