Mkpụrụ osisiỌ bụ otu n'ime nri kacha mma anyị nwere ike iri. Ha na-atọ ụtọ, na-edozi ahụ ma nwee nnukwu uru ahụike.
"Gịnị kpatara anyị ji eri mkpụrụ", "Gịnị bụ mkpa mkpụrụ osisi na oriri na-edozi ahụ", "Gịnị bụ uru mkpụrụ osisi", "Olee mkpụrụ osisi kacha baa uru" Ka anyị zaa ajụjụ gị.
Uru nke iri mkpụrụ osisi
Nwere antioxidants
Mkpụrụ osisina-enyere aka ịchịkwa free radicals antioxidants gụnyere. Free radicals bụ ụmụ irighiri ihe na-adịghị akwụsi ike bụ ndị bara uru na obere ego mana mgbe ọnụọgụ ha dị elu, ha nwere ike imebi mkpụrụ ndụ anyị ma mee ka nrụgide oxidative.
Mkpụrụ osisi; Ha bụ ezigbo isi mmalite nke antioxidants dị ka anthocyanins, ellagic acid na resveratrol. Na mgbakwunye na ichebe mkpụrụ ndụ anyị, ogige osisi ndị a na-ebelata ohere nke ọrịa.
Na-eme ka shuga ọbara dịkwuo mma na nzaghachi insulin
Mkpụrụ osisi na-eme ka shuga ọbara na insulin dịkwuo mma. Tube na ọmụmụ mmadụ na-ekwu na ha nwere ike ichebe mkpụrụ ndụ site na ọkwa shuga dị elu, nyere aka melite mmetụta insulin, ma belata shuga ọbara na nzaghachi insulin na nri ndị nwere nnukwu carb. Mmetụta ndị a dị mkpa n'ihi na ha insulin iguzogidebụ ihe kpatara nputa ya.
Akwa na eriri
Mkpụrụ osisiỌ bụ ezigbo isi iyi nke eriri, gụnyere eriri soluble. Nnyocha na-egosi na iri eriri soluble na-ebelata mmegharị nri na tract digestive, na-ebelata agụụ ma na-abawanye mmetụta nke afọ ojuju. Nke a na-ebelata oriri calorie gị ma mee ka njikwa ibu dị mfe.
Ihe ọzọ bụ na eriri na-enyere aka ibelata calorie anyị na-eri site na nri. Otu nnyocha chọpụtara na iri abụọ nke eriri afọ gị mere ka calorie dị ole na ole 130 kwa ụbọchị.
Na-enye ọtụtụ nri
Mkpụrụ osisi Ọ dị obere na calorie ma na-edozi ahụ nke ukwuu. E wezụga inwe nnukwu antioxidants, ha nwekwara vitamin na mineral dị iche iche. Ha nwere nnukwu vitamin C. Tụkwasị na nke ahụ, ha nwere vitamin na mineral ndị yiri ya.
Ha na-enyere aka ịlụ ọgụ mbufụt
Mkpụrụ osisi Ọ nwere ihe mgbochi mkpali dị ike. Mbufụt bụ ihe nchebe ahụ anyị na-echebe megide ọrịa ma ọ bụ mmerụ ahụ. Mana mbufụt na-adịte aka na-eme n'ihi ụdị ndụ ọgbara ọhụrụ, nrụgide na-abawanye, mmega ahụ zuru oke na nhọrọ nri na-adịghị mma.
Ụdị mbufụt na-adịghị ala ala na-eduga n'ọnọdụ ndị dị ka ọrịa shuga, ọrịa obi, na oke ibu. Ọmụmụ ihe, mkpụrụ osisiNnyocha na-egosi na antioxidants dị na cedar nwere ike inye aka belata ihe nrịbama ọkụ.
Ha na-enyere aka belata ọkwa cholesterol
Nri ndị a bụ nri nwere ahụike obi. Ọmụmaatụ; A na-ahụta raspberries ojii na strawberries na-ebelata cholesterol n'ime ndị nwere oke ibu ma ọ bụ nwere ọrịa metabolic. Ọzọkwa, mkpụrụ osisi Ọ na-egbochi LDL cholesterol ka ọ bụrụ oxidized ma ọ bụ mebie, nke bụ isi ihe kpatara ọrịa obi.
Uru nke mkpụrụ osisi maka akpụkpọ ahụ
Mkpụrụ osisiAntioxidants na akpụkpọ ahụ na-ebelata wrinkles ka ha na-enyere aka ịchịkwa free radicals, otu n'ime ihe ndị kasị akpata mmebi akpụkpọ ahụ na-akpata ịka nká.
Ọ bụ ezie na nyocha nwere oke, ellagic acid na-ahụ maka ụfọdụ uru ndị metụtara akpụkpọ tomato. Tube na ọmụmụ anụmanụ na-egosi na antioxidant a nwere ike ichebe akpụkpọ ahụ pụọ na mmebi anyanwụ.
Collagen bụ protein nke bụ akụkụ nke nhazi akpụkpọ ahụ anyị. Ọ na-enyere akpụkpọ ahụ aka ịgbatị ma kwụsie ike. Mgbe collagen mebiri emebi, akpụkpọ ahụ sags na wrinkles nwere ike ịmalite.
Fọdụ mkpụrụ osisiA na-achọta ọtụtụ antioxidants, gụnyere anthocyanins, ellagic acid na resveratrol, na-ebelata ohere nke ọrịa cancer. Kpọmkwem, ọmụmụ anụmanụ na mmadụ mkpụrụ osisi gị; Ọ na-egosi na ọ nwere ike ichebe megide ọrịa kansa esophageal, ọnụ, ara na eriri afọ.
ha na-agbanwe agbanwe
Mkpụrụ osisi O nwere calorie ole na ole, ya mere ọ bụ nhọrọ mbụ nke ndị chọrọ ifelata. A na-enweta ihe ndị dị ndụ na anụ ọhịa ugbu a n'ọtụtụ akụkụ ụwa. Mgbe ha na-anọghị n'oge, enwere ike zụta ha na oyi kpọnwụrụ ma gbazee ka ọ dị mkpa.
Ha na-echebe arịa ọbara
Na mgbakwunye na iwetulata cholesterol, mkpụrụ osisiỌ na-enyekwa uru ndị ọzọ maka ahụike obi, gụnyere imeziwanye ọrụ nke akwara anyị.
A na-akpọ mkpụrụ ndụ ndị dị n'ime arịa ọbara anyị sel endothelial. Ha na-enyere aka ịchịkwa ọbara mgbali elu, gbochie ọbara mkpụkọ, na ịrụ ọrụ ndị ọzọ dị mkpa. Nnukwu mbufụt nwere ike imebi mkpụrụ ndụ ndị a ma gbochie ha ịrụ ọrụ nke ọma. Nke a ka a na-akpọ dysfunction endothelial, nke bụ isi ihe na-akpata ọrịa obi.
N'ime ọmụmụ ihe, mkpụrụ osisiAchọpụtara ya iji meziwanye ọrụ endothelial na ndị okenye ahụike, ndị nwere ọrịa metabolic, na ndị na-ese anwụrụ.
ha na-atọ ụtọ
Ha na-atọ ụtọ nke ukwuu ka onye ọ bụla nwee mmasị na ya. Ọ bụ ezie na ha na-atọ ụtọ n'okike, ọ dịghịkwa mkpa ka a gbakwunye ya ụtọ, ị nwere ike itinye ude ntụ ntụ ma gbanwee ha ka ọ bụrụ ihe eji megharịa ọnụ mara mma. Ị nwere ike itinye ya na yogọt ma rie ya ma jiri ya dị ka akụkụ nke salad mkpụrụ osisi.
Kedu mkpụrụ osisi kacha baa uru?
Mkpụrụ osisi juputara na vitamin, mineral, fiber na ogige osisi a na-akpọ phytonutrients. Ya mere, ọ bụ otu n'ime nri kacha mma anyị nwere ike iri.
A na-ewere ụfọdụ mkpụrụ osisi “superfoods” n'ihi ọtụtụ uru ha bara. Ọ bụ ezie na enweghị nkọwa doro anya nke ihe mejupụtara nri dị ukwuu, ha na-enwekarị ọgaranya na ogige na-akwalite ahụ ike nke nwere ihe antioxidant na mgbochi mkpali.
A mụọla ọtụtụ mkpụrụ osisi maka mmetụta ahụike ha. Ọ bụ ezie na ụdị mkpụrụ osisi ọ bụla bara uru, ụfọdụ mkpụrụ osisi na-apụta na ndị ọzọ maka ọdịnaya nri siri ike na uru ndị metụtara ya.
ebe a kacha mma ibu mkpụrụ osisi...
Erik
Na mgbakwunye na ụtọ ụtọ ya, plums na-enye nnukwu vitamin, mineral na ogige osisi na-akwalite ahụ ike.
Ọ bara ụba karịsịa na hydroxycinnamic acid, ụdị antioxidant polyphenol. Antioxidants nwere ike ibelata ihe ize ndụ nke ọrịa dị iche iche site n'ibelata mmebi cellular nke ụmụ irighiri ihe na-adịghị akwụsi ike na-akpọ free radicals kpatara.
Plum nwekwara ọgaranya vitamin C na provitamin A carotenoids, nke abụọ nwere antioxidant na mgbochi mkpali Njirimara.
strawberries
strawberries Ọ bara ụba na antioxidants dị ka vitamin C, anthocyanins, phenolic acid na flavonoids. N'ime nyocha nke izu 3, ụmụ nwanyị 250 ndị riri gram 21 nke strawberries oyi kpọnwụrụ kwa ụbọchị nwere mmụba dị ukwuu na ọrụ antioxidant n'ọbara ha.
Mkpụrụ osisi a dị mma nwere ike ibelata ọrịa. Nnyocha na-egosi na iri mkpụrụ osisi strawberry nwere ike inye aka belata ihe ize ndụ nke ọrịa obi, ihe nrịbama dị ala na ịba ụba fiber, ihe niile nwere ike ichebe ọnọdụ ahụike na-adịghị ala ala dị ka ọrịa obi na ụfọdụ ọrịa cancer.
grape
N'agbanyeghị obere nha ya, greepu Ọ nwere mmetụta na-edozi ahụ. Enwere ọtụtụ ụdị, ebe ha niile na-eme nhọrọ dị mma, ụfọdụ dị elu na antioxidants karịa ndị ọzọ.
apụl
apụlEjikọtara ya na ọtụtụ uru ahụike, gụnyere obere ihe ize ndụ nke ọrịa obi yana ọtụtụ ọrịa cancer, gụnyere ọrịa cancer colorectal. Kpọmkwem, ọ bụ isi iyi nke flavonoid antioxidants.
Nnyocha nke ihe karịrị mmadụ 56.000 jikọtara ọnụ ọgụgụ dị elu nke apụl na nri ndị ọzọ nwere flavonoid nwere mbelata ihe ize ndụ nke ọnwụ site na ihe niile, gụnyere ọrịa kansa na ọrịa obi.
peach
peachỌ na-enye ezigbo isi iyi nke eriri, vitamin C, provitamin A na potassium, na mgbakwunye na phytonutrients dị ka phenolic acid na carotenoids.
ube oyibo
ube oyibo Ọ nwere eriri, abụba dị mma, potassium, magnesium, folate na vitamin C na K1. Nnyocha na-egosi na mkpụrụ osisi ndị a nwere abụba nwere ike inye aka belata ihe ize ndụ nke ọrịa obi dị ka ibu, ọkwa shuga ọbara, na LDL (ọjọọ) cholesterol.
Blueberries
Blueberriesiri Edekọwo uru ndị dị egwu. Mkpụrụ a nwere ọtụtụ antioxidants siri ike ma bụrụ ọgaranya karịsịa na anthocyanins, nke bụ pigmenti osisi nke mejupụtara 60% nke mkpokọta polyphenol.
Ejikọtala iri 1/3 iko (gram 113) nke blueberries ọhụrụ n'ụzọ kwesịrị ekwesị kwa ụbọchị na mbelata ihe ize ndụ nke ọrịa obi na ụdị ọrịa shuga 2, yana ọnụ ọgụgụ ọgụgụ isi na-adalata nwayọ na ndị okenye.
cherry
N'ihi nnukwu mkpokọta vitamin C na polyphenol antioxidants cherịỌ nwere ihe mgbochi mkpali dị ike. Ma cherị dị ụtọ na utoojoo, yana ihe ọṅụṅụ ha na ntụ ntụ, jikọtara ya na ọtụtụ uru ahụike.
mkpụrụ osisi grepu
Nyochaa ọmụmụ ihe karịrị mmadụ 12.000, mkpụrụ osisi grepu gosiri na ndị riri nri nwere nnukwu magnesium, vitamin C, potassium, na fiber ma e jiri ya tụnyere ndị na-adịghị eri nri.
Ọzọkwa, nyocha ahụ chọpụtara na ụmụ nwanyị ndị riri mkpụrụ osisi grepu nwere ịdị arọ nke ahụ dị ala, ọkwa triglyceride dị ala na ihe nrịbama C-reactive protein (CRP), yana ọkwa HDL (ezigbo) cholesterol dị elu.
na bã¶äÿã¼rtl
na bã¶äÿã¼rtlỌ na-ejupụta na pigmenti anthocyanin, ihe àmà na-egosikwa na iri mkpụrụ osisi a mgbe nile na-enye uru ahụ́ ike.
tomato
Ọ bụ ezie na a na-ewere ihe oriri na culinary were tomato ọ bụ mkpụrụ osisi. Ọ bụ otu n'ime isi mmalite nke lycopene, ụcha carotenoid jikọtara ya na uru obi dị ike.
mkpụrụ fig
mkpụrụ figỌ bụ mkpụrụ osisi nwere eriri nke nwekwara nri ndị ọzọ dị ka magnesium, potassium, calcium, na vitamin B6 na K1. A na-eju ya na polyphenol antioxidants nke egosiri na ọ nwere ọtụtụ uru.
utu
utuNa mgbakwunye na ịbụ ọgaranya polyphenol antioxidants, ọ bụ otu n'ime isi mmalite nke eriri n'etiti mkpụrụ osisi na akwụkwọ nri niile.
Nyocha tube na anụmanụ na-egosi na iri raspberries nwere ike ibelata ihe ize ndụ nke ọrịa obi, ụdị ọrịa shuga 2, na Alzheimer.
Oroma uhie
oroma ọbara bụ oroma na-atọ ụtọ nke nwere ncha ọbara ọbara n'ihi ọkwa anthocyanin dị elu. Ọ nwekwara vitamin C, vitamin na-agbaze mmiri nke na-arụ ọrụ dị ka antioxidant siri ike.
Nectarine
Nectarine nwere nnukwu vitamin C, beta carotene, na ọtụtụ ogige antioxidant ndị ọzọ. Iri mkpụrụ osisi bara ụba na beta carotene, dị ka nectarine, nwere ike inye aka belata ihe ize ndụ nke ọrịa na ọnwụ akabeghị aka.
pomegranate
ọtụtụ ọrụ mkpụrụ pọmigranetna-ekwu na ọ bụ uru ahụike dị iche iche. Ọmụmụ mmadụ na-ekpughe na ihe ọṅụṅụ pọmigranet na ihe ndị dị na ya nwere ike inye aka belata nrụgide oxidative, ọbara mgbali elu, LDL (ọjọọ) cholesterol, triglycerides, mbufụt na mmebi ahụ. Ọmụmụ anụmanụ na ule-tube ekpebiela na ọ nwere ihe mgbochi ọrịa kansa.
KumquatỌ bụ obere mkpụrụ citrus na-acha oroma. Ọ dị elu na nri na-akwalite ahụ ike na ogige osisi dị ka vitamin C, polyphenols na carotenoids. A na-eji ya na China kemgbe ọtụtụ narị afọ dị ka ọgwụgwọ ebumpụta ụwa maka ụkwara, oyi na ọnọdụ mkpali.
mango
mangoỌ bụ mkpụrụ osisi na-ekpo ọkụ nke jupụtara na antioxidants dị ka gallic acid, quercetin na ellagic acid, ma nwekwara carotenoids lutein, alfa carotene na beta carotene, nke na-enye mkpụrụ osisi ahụ agba odo odo.
Mango bara ụba na eriri ma na-enyere aka ịkwalite mmegharị eriri afọ. N'ime ọmụmụ izu 36 na mmadụ 4 nwere afọ ntachi na-adịghị ala ala, iri gram 300 nke mango kwa ụbọchị na-abawanye ugboro ole stool na nkwụsi ike yana belata akara mbufụt nke eriri afọ, ma e jiri ya tụnyere nha nke mgbakwunye eriri.
Goji beri
N'ihi oke antioxidant ya, goji beri A na-etinye ya na tinctures, teas, na ọgwụgwọ ahịhịa ndị ọzọ iji gwọọ ọrịa na-emetụta anya, imeju, akụrụ, na usoro nri nri.
Goji beri dị elu na eriri, polysaccharides, ogige phenolic na pigmenti carotenoid na-enye mkpụrụ osisi a agba agba oroma-acha ọbara ọbara.
Kranberị
A na-ejupụta cranberries na ogige osisi bara uru. Ọmụmụ mmadụ na anụmanụ na-egosi na iri cranberries na ngwaahịa kranberị nwere ike belata ụfọdụ abụba ọbara ma nwee mgbochi mkpali, antioxidant, antibacterial, na mgbochi ọrịa shuga.
Limon
Limon Ọ bara ụba na vitamin C, mmanụ dị mkpa na polyphenol antioxidants.
Ọmụmụ mmadụ, na-eri lemon kwa ụbọchị, ije ijekpọọ m na-egosi na mgbe ejikọtara ya, ọ nwere ike inye aka belata ọbara mgbali.
Nnwale-tube na ọmụmụ anụmanụ na-egosi na mkpụrụ osisi a nwere ike mgbochi mkpali, antioxidant, antimicrobial na mgbochi ọrịa shuga.
Pọọpọ
PọọpọỌ bara ụba na vitamin C, provitamin A, folate na potassium. Ọ nwekwara ọtụtụ antioxidants mana ọ bara ụba nke ukwuu na lycopene. Iri mkpụrụ osisi lycopene dị ka pọpọ nwere ike ichebe ọrịa obi na ụfọdụ ọrịa kansa.
anyụ
anyụỌ bụ mkpụrụ osisi nwere mmiri nke nwere eriri, vitamin C, provitamin A na ọtụtụ antioxidants. Ọmụmụ anụmanụ na-egosi na ọ nwere ikike mgbochi mkpali, nchekwa ụbụrụ na imeju na-akwado ya.
Akụ bụ nri kasị baa ọgaranya nke amino acid l-citrulline. L-citrulline chọrọ maka njikọ nke nitric oxide, nke dị mkpa maka mgbasa nke arịa ọbara na ọrụ anụ ahụ ndị ọzọ.
Acai beri
Acai beriỌ na-enye ọtụtụ uru n'ihi ọdịnaya antioxidant polyphenol ya. Dịka ọmụmaatụ, ọmụmụ mmadụ na-ejikọta acai berry na juices na ọkwa antioxidant dị elu nke ọbara, nchebe megide mmebi cell, na mbelata abụba ọbara, shuga ọbara, na ọkwa insulin.
