Cov Txiv Hmab Txiv Ntoo Hard Seed yog dab tsi thiab lawv cov txiaj ntsig?

pob zeb txiv hmab txiv ntooNws yog lub npe nrov ntawm cov txiv hmab txiv ntoo uas muaj ib qho nyuaj hauv nruab nrab, xws li txiv duaj, plum, cherry. pob zeb txiv hmab txiv ntooMuaj ib lub qhov hauv nruab nrab ntawm lawv cov nqaij mos, muaj kua, thiab hauv lub qhov dej no yog cov noob uas siv los ua cov noob.

Hauv qab no yog cov paub ntau tshaj plaws pob zeb txiv hmab txiv ntoocov ntaub ntawv hais txog lawv cov txiaj ntsig thiab cov khoom noj muaj txiaj ntsig tau muab.

Drupe yog dab tsi?

Drupeyog ib hom txiv hmab txiv ntoo uas muaj noob loj (los yog lub qhov) nyob nruab nrab. Cov txiv hmab txiv ntoo no feem ntau yog cov genus Prunus thiab muaj cov tawv nqaij nyias nrog cov nqaij mos.

Tsis zoo li lwm cov txiv hmab txiv ntoo, pob zeb txiv hmab txiv ntoo nyob rau hauv daim ntawv teev cov txiv hmab txiv ntoo pob zeb nres ripening sai sai tom qab xaiv, uas txhais tau hais tias lub caij ntuj no txiv hmab txiv ntoo yog nruj me ntsis. 

Txawm li cas los xij, sib txawv ntau yam paub tab nyob rau lub sijhawm sib txawv thiab nws yooj yim mus nrhiav ntau hom tsiaj thoob plaws hauv lub xyoo.

Zoo li lwm hom txiv hmab txiv ntoo, cov txiv hmab txiv ntoo pob zeb yog qhov zoo tshaj plaws ntawm cov vitamins, minerals, thiab antioxidants thiab tuaj yeem pab txhim kho pob txha noj qab haus huv, txhawb kev poob phaus, txhim kho kev tiv thaiv kab mob, thiab lwm yam. 

Cov txiaj ntsig ntawm txiv ntoo yog dab tsi?

DrupeLawv yog cov qab, noj qab haus huv thiab muaj ntau yam txiaj ntsig kev noj qab haus huv.

Muab cov tshuaj antioxidants siab

pob zeb txiv hmab txiv ntooyog cov khoom noj uas muab cov tshuaj antioxidants siab, uas yog cov ntsiab lus tseem ceeb uas tuaj yeem pab tua cov dawb radicals los tiv thaiv cell puas thiab kab mob.

Kev tshawb fawb pom tau tias cov tshuaj antioxidants tuaj yeem ua lub luag haujlwm tseem ceeb hauv kev txhim kho cov mob ntev xws li mob plawv, mob qog noj ntshav thiab ntshav qab zib.

Raws li kev tshawb fawb hauv Zaragoza, Spain, xws li nectarines pob zeb txiv hmab txiv ntoo, vitamin C, flavonoids thiab anthocyanins nws tseem yuav suav nrog thiabyog ib qho zoo heev ntawm ntau yam tseem ceeb antioxidants, tag nrho cov uas yuav txo tau qhov mob thiab tiv thaiv oxidative kev nyuaj siab.

Txhawb kev noj qab haus huv

pob zeb txiv hmab txiv ntooNws yog loaded nrog fiber ntau, ib qho tseem ceeb cov as-ham uas txhawb ntau yam kev noj qab haus huv. Fiber txav los ntawm txoj hnyuv tsis tau digested, slows plab khoob thiab ntxiv bulk rau cov quav los txhawb kev noj qab haus huv.

Kev tshawb fawb qhia tau hais tias ntxiv rau kev txhawb nqa cov ntshav qab zib kom zoo dua qub, txo cov ntshav siab thiab tswj cov roj cholesterol, ua kom koj cov khoom noj muaj fiber ntau tuaj yeem pab tiv thaiv ntau yam teeb meem digestive xws li acid reflux, hemorrhoids, cem quav thiab diverticulitis.

txhawb cov pob txha

Feem Ntau drupe hom muaj vitamin K siab, ib tug fat-soluble vitamin paub rau nws lub luag hauj lwm nyob rau hauv cov ntshav txhaws.

Txawm li cas los xij, vitamin K kuj tseem ceeb rau cov pob txha noj qab haus huv; Nws tuaj yeem pab tiv thaiv cov teeb meem loj xws li pob txha, pob txha thiab pob txha.

nyob rau hauv American Journal of Clinical Nutrition Ib txoj kev tshawb fawb luam tawm tau sau tseg tias kev noj cov vitamin K tsawg tau cuam tshuam nrog txo cov pob txha pob txha hauv cov poj niam.

Tsis tas li ntawd, lwm txoj kev tshawb fawb tau pom tias kev ntxiv cov vitamin K tuaj yeem pab tiv thaiv pob txha hauv cov poj niam tom qab yug me nyuam.

Txhawb kev tiv thaiv kab mob

Noj pob zeb txiv hmab txiv ntoo txhua hnubmuab cov vitamin C txaus. Vitamin C yog cov dej-soluble micronutrient uas ua raws li antioxidant, tiv thaiv kev tsim cov teeb meem dawb radicals uas ua rau muaj kab mob.

Vitamin C kuj tseem ceeb tshwj xeeb thaum nws los txog rau kev tiv thaiv kab mob. Raws li ib txoj kev tshawb fawb, tau txais cov vitamin C txaus los ntawm cov zaub mov tuaj yeem pab txo lub sijhawm ntawm kev ua pa xws li mob khaub thuas.

Dab tsi ntxiv, cov khoom noj uas muaj vitamin C tuaj yeem txhim kho cov txiaj ntsig rau lwm yam mob xws li mob ntsws, mob npaws, thiab raws plab.

Pab kom poob phaus

pob zeb txiv hmab txiv ntooLawv muaj calories tsawg tab sis muaj fiber ntau, ua rau lawv cov zaub mov zoo rau kev poob phaus.

Vim tias nws ua haujlwm qeeb hauv lub cev, kev noj fiber ntau tuaj yeem pab tiv thaiv kev tshaib kev nqhis ntawm cov pluas noj thiab pab koj zoo siab kom poob phaus.

hauv phau ntawv Journal of Nutrition  Ib txoj kev tshawb nrhiav pom tias noj fiber ntau yog txuas rau qhov txo qis ntawm qhov hnyav nce thiab rog hauv cov poj niam.

Lwm cov kev tshawb fawb qhia tias kev noj cov txiv hmab txiv ntoo kuj tseem tuaj yeem pab txhawb kev tswj qhov hnyav.

Kev tshuaj xyuas Kauslim tau sau tseg tias cov txiv hmab txiv ntoo tiv thaiv kev rog tuaj yeem yog vim nws muaj peev xwm ua kom satiety, txhim kho plab noj qab haus huv, txo tag nrho cov calories kom tsawg, thiab muab ntau yam vitamins, minerals, thiab phytonutrients.

Muaj txiaj ntsig zoo rau qhov muag

Muab ntau yam antioxidants thiab polyphenols noj pob zeb txiv hmab txiv ntootuaj yeem pab tswj qhov muag kev noj qab haus huv thiab tiv thaiv kab mob. 

Kev tshawb fawb, pob zeb txiv hmab txiv ntooNws qhia tau hais tias infusion tuaj yeem pab tiv thaiv lub hnub nyoog ntsig txog macular degeneration, kab mob uas cuam tshuam txog 9 feem pua ​​​​ntawm cov neeg hauv ntiaj teb thiab tau lees paub tias yog ib qho ntawm cov ua rau dig muag ntawm cov neeg laus.

Hard Seed Fruits yog dab tsi?

lws suav

lws suav Nws yog ib qho ntawm feem ntau paub thiab hlub txiv hmab txiv ntoo pob zeb. Ntxiv nrog rau qhov qab, nws muaj ntau cov vitamins, minerals thiab cov nroj tsuag muaj zog. Ib khob (154 grams) ntawm pitted, tshiab cherries muaj cov khoom noj khoom haus hauv qab no: 

Calorie ntau ntau: 97

Carbs: 25 grams

Protein: ib gram

yog '0 g

Fiber: 3 grams

Vitamin C: 18% ntawm Reference Daily Intake (RDI)

Potassium: 10% ntawm RDI 

Cherries kuj yog ib qho zoo ntawm tooj liab, magnesium, manganese, vitamins B6 thiab K; Nws tau ntim nrog cov antioxidants muaj zog, suav nrog anthocyanins, procyanidins, flavonols, thiab hydroxycinnamic acids.

Cov antioxidants no ua si ntau lub luag haujlwm tseem ceeb hauv lub cev, xws li tiv thaiv cov hlwb los ntawm kev puas tsuaj los ntawm cov molecules hu ua dawb radicals thiab txo cov txheej txheem inflammatory.

Cherry muaj ntau yam txiaj ntsig zoo. Nws txo qhov kev pheej hmoo rau qee yam mob, suav nrog kab mob plawv, kab mob neurodegenerative, thiab ntshav qab zib hom 2.

Nws pab kom pw tsaug zog zoo dua, tswj cov ntshav qab zib, thiab txo cov leeg mob tom qab qoj ib ce, qib roj cholesterol siab, ntshav siab, thiab cov tsos mob ntsig txog mob caj dab.

txiv duaj

txiv duaj, qab pob zeb txiv hmab txiv ntooyog ib tug ntawm lawv. Txawm hais tias muaj calories tsawg, nws muab qee cov khoom noj tseem ceeb. Ib qho loj (175 grams) txiv duaj muaj cov ntsiab lus hauv qab no: 

Calorie ntau ntau: 68

Carbs: 17 grams

Protein: ib gram

yog '0 g

Fiber: 3 grams

Vitamin C: 19% ntawm RDI

Vitamin A: 11% ntawm RDI

Potassium: 10% ntawm RDI

Peaches kuj tseem muaj tooj liab, manganese, vitamins B3 (niacin), E thiab K. 

Nws kuj tau ntim nrog carotenoids xws li beta carotene, lycopene, lutein, cryptoxanthin, thiab zeaxanthin.

Carotenoids yog cog pigments uas muab peaches lawv cov xim nplua nuj. Nws muaj cov tshuaj tua kab mob antioxidant thiab tiv thaiv kab mob thiab tiv thaiv qee yam mob xws li mob qog noj ntshav thiab mob qhov muag.

Nco ntsoov tias peach peels tuaj yeem muaj 27 npaug ntawm cov tshuaj tiv thaiv antioxidant ntau dua li cov txiv hmab txiv ntoo, yog li noj lawv nrog daim tawv nqaij kom muaj txiaj ntsig zoo tshaj plaws.

Erik

Erik, muaj kua, scrumptious tsis tau me me tab sis muab ib qho txiaj ntsig zoo ntawm cov as-ham pob zeb txiv hmab txiv ntooyog Cov khoom noj khoom haus ntawm ob (66 grams) plums yog raws li nram no: 

Calorie ntau ntau: 60

Carbs: 16 grams

Protein: ib gram

yog '0 g

Fiber: 2 grams

Vitamin C: 20% ntawm RDI

Vitamin A: 10% ntawm RDI

Vitamin K: 10% ntawm RDI 

Plums muaj ntau cov tshuaj tiv thaiv kab mob antioxidant, suav nrog proanthocyanidins thiab phenolic tebchaw zoo li kaempferol. 

Phenolic compounds tiv thaiv cov hlwb los ntawm kev puas tsuaj los ntawm cov dawb radicals thiab txo cov kev pheej hmoo ntawm cov kab mob xws li neurodegenerative mob thiab kab mob plawv.

apricots

apricots, Nws yog ib qho me me, txiv kab ntxwv txiv hmab txiv ntoo uas muaj cov zaub mov txhawb kev noj qab haus huv thiab cov nroj tsuag sib txuas. Ib khob (165 grams) ntawm sliced ​​​​apricots muab cov as-ham hauv qab no:

Calorie ntau ntau: 79

Carbs: 19 grams

Protein: ib gram

yog '0 g

Fiber: 3 g

Vitamin C: 27% ntawm RDI

Vitamin A: 64% ntawm RDI

Potassium: 12% ntawm RDI

Cov txiv hmab txiv ntoo qab zib no kuj muaj cov vitamins E thiab K, nrog rau ntau cov vitamins B. Tshiab thiab qhuav apricots yog nplua nuj nyob rau hauv beta carotene, carotenoid uas hloov mus rau hauv vitamin A nyob rau hauv lub cev. Nws muaj zog noj qab haus huv.

Tsis tas li ntawd, apricot nce tus nqi ntawm cov zaub mov dhau los ntawm lub plab zom mov thiab reflux muaj peev xwm alleviate digestive teeb meem xws li 

Mango

Mango brightly xim, muaj kua txiv kab ntxwv drupeyog Ib tug txiv nkhaus taw (207 grams) muab cov as-ham hauv qab no:

Calorie ntau ntau: 173

Carbs: 31 grams

Protein: ib gram

yog '1 g

Fiber: 4 grams

Vitamin C: 96% ntawm RDI

Vitamin A: 32% ntawm RDI

Vitamin E: 12% ntawm RDI

Dhau li ntawm cov as-ham uas tau teev tseg saum toj no, txiv nkhaus taw yog qhov zoo ntawm cov vitamins B, vitamin K. Vim nws yog cov txiv hmab txiv ntoo fibrous, nws muaj txiaj ntsig zoo rau kev zom zaub mov. Nws kuj tseem muab kev tiv thaiv kab mob qog noj ntshav thiab metabolic syndrome.

Vim li ntawd;

Ntxiv nrog rau cherry, txiv duaj, plum, apricots thiab txiv nkhaus taw pob zeb txiv hmab txiv ntoo muaj. Lawv tsis tsuas yog qab tab sis kuj muaj ntau yam thiab tuaj yeem nyiam ua khoom noj txom ncauj.