nkume mkpụrụ osisiỌ bụ aha a na-ahụkarị nke mkpụrụ osisi nwere isi siri ike n'etiti, dị ka piich, plum, cherry. nkume mkpụrụ osisiEnwere olulu dị n'etiti anụ ahụ ha dị nro, nke na-atọ ụtọ, n'ime olulu a bụ kernel nke a na-eji dị ka mkpụrụ.
N'okpuru bụ ndị kasị mara nkume mkpụrụ osisiA na-enye ozi gbasara uru ha na ụkpụrụ nri.
Kedu ihe bụ drupe?
Drupebụ ụdị mkpụrụ osisi nwere nnukwu mkpụrụ (ma ọ bụ olulu) n'etiti. Mkpụrụ osisi ndị a na-abụkarị nke genus Prunus ma nwee akpụkpọ ahụ dị gịrịgịrị nwere anụ ahụ dị nro.
N'adịghị ka mkpụrụ osisi ndị ọzọ, mkpụrụ osisi nkume dị na listi mkpụrụ osisi na-akwụsị ịmalite ngwa ngwa mgbe ahọpụtachara, nke pụtara na oge mkpụrụ osisi nkume dị ntakịrị.
Otú ọ dị, ụdị dị iche iche na-etolite n'oge dị iche iche ma ọ dị mfe ịchọta ọtụtụ ụdị n'ime afọ.
Dị ka ụdị mkpụrụ osisi ndị ọzọ, mkpụrụ osisi nkume bụ ezigbo isi iyi nke vitamin, mineral, na antioxidants ma nwee ike inye aka mee ka ahụ ike ọkpụkpụ dịkwuo mma, na-ebuli ibu arọ, melite ọrụ mgbochi, na ndị ọzọ.
Kedu uru mkpụrụ akụ dị?
DrupeHa na-atọ ụtọ, na-edozi ahụ ma nwee ọtụtụ uru ahụike.
Na-enye ọkwa dị elu nke antioxidants
nkume mkpụrụ osisibụ ihe oriri dị elu nke na-enye antioxidant, nke bụ ogige dị mkpa nke nwere ike inyere aka ịlụ ọgụ free radicals iji chebe megide mmebi cell na ọrịa.
Nnyocha na-egosi na antioxidants nwere ike ịrụ ọrụ dị mkpa na mmepe nke ọnọdụ adịghị ala ala dịka ọrịa obi, ọrịa cancer na ọrịa shuga.
Dị ka otu nnyocha e mere na Zaragoza, Spain si kwuo, dị ka nectarine nkume mkpụrụ osisi, vitamin C, flavonoids na ndị ọzọ anthocyaninsọ na-achọkwa itinye yabụ ezigbo isi iyi nke ọtụtụ antioxidants dị mkpa, nke niile nwere ike belata mbufụt ma gbochie nrụgide oxidative.
Na-akwado ahụike nri nri
nkume mkpụrụ osisiEjuju ya na eriri, ihe dị mkpa na-edozi ahụ nke na-akwado akụkụ dị iche iche nke ahụ ike. Fiber na-agafe n'ime eriri afọ na-agbazeghị, na-ebelata afọ imefu ma na-agbakwunye nnukwu stool iji kwalite mgbe niile.
Nnyocha na-egosi na na mgbakwunye na ịkwalite njikwa shuga ọbara ka mma, ibelata ọbara mgbali elu na idobe ọkwa cholesterol, ịba ụba nke eriri nri gị nwere ike inye aka chebe megide ọtụtụ nsogbu mgbaze dị ka acid reflux, hemorrhoids, constipation and diverticulitis.
na-ewusi ọkpụkpụ ike
Ọtụtụ drupe ụdị nwere nnukwu vitamin K, vitamin na-agbaze abụba mara maka ọrụ ọ na-ekere n'ọbara.
Otú ọ dị, vitamin K dịkwa mkpa maka ahụ ike ọkpụkpụ; Ọ nwere ike inye aka gbochie nsogbu ndị siri ike dị ka mgbaji, ọkpụkpụ ọkpụkpụ na ọkpụkpụ ọkpụkpụ.
na American Journal of Clinical Nutrition Nnyocha e bipụtara kwuru na a na-ejikọta oriri vitamin K dị ala na mbelata njupụta ịnweta ọkpụkpụ na ụmụ nwanyị.
Ọzọkwa, ọmụmụ ihe ọzọ gosiri na vitamin K supplementation nwere ike inye aka chebe mgbaji na ụmụ nwanyị postmenopausal.
Na-akwado ọrụ mgbochi
Iri mkpụrụ osisi nkume kwa ụbọchịna-enye vitamin C zuru oke. Vitamin C bụ micronutrients na-edozi mmiri nke na-arụ ọrụ dị ka antioxidant, na-egbochi ịmepụta radicals na-emerụ ahụ nke na-ebute ọrịa.
Vitamin C dịkwa mkpa karịsịa ma a bịa n'ọrụ mgbochi. Dị ka otu nnyocha si kwuo, inweta vitamin C zuru ezu site na nri nwere ike inye aka belata oge nke ọrịa iku ume dị ka oyi nkịtị.
Ihe ọzọ bụ na nri nwere vitamin C nwere ike imeziwanye nsonaazụ maka ọnọdụ ndị ọzọ dị ka oyi baa, ịba, na afọ ọsịsa.
Na-enyere aka ịkwụsị ibu
nkume mkpụrụ osisiHa nwere obere kalori mana ha nwere eriri, na-eme ka ha bụrụ ezigbo nri maka mbelata ibu.
N'ihi na ọ na-eme nwayọọ nwayọọ n'ime ahụ, ịba ụba nke eriri eriri nwere ike inyere aka ịlụso agụụ ọgụ n'etiti nri ma nyere gị aka inwe mmetụta zuru oke iji mee ka ịbelata ibu.
na Journal of Nutrition Otu nnyocha chọpụtara na a na-ejikọta irikwu eriri afọ na mbelata ihe ize ndụ nke ibu ibu na uru abụba n'ime ụmụ nwanyị.
Nnyocha ndị ọzọ na-egosi na iri mkpụrụ osisi nwekwara ike inye aka kwado njikwa ibu.
Nnyocha ndị Korea kwuru na mmetụta mgbochi oke ibu nke mkpụrụ osisi nwere ike ịbụ n'ihi ikike ya ịbawanye satiety, melite ahụike eriri afọ, belata mkpokọta calorie oriri, ma nye vitamin dị iche iche, mineral, na phytonutrients.
Ọ bara uru maka ahụike anya
Na-enye ọtụtụ ụdị antioxidants na polyphenols na-eri mkpụrụ osisi nkumenwere ike inye aka ịnọgide na-ahụ ike anya ma chebe ọrịa.
Ọmụmụ ihe, nkume mkpụrụ osisiỌ na-egosi na infusion nwere ike inye aka gbochie macular degeneration nke afọ, ọrịa nke na-emetụta ihe dị ka pasent 9 nke ndị bi n'ụwa ma bụrụ ndị a ghọtara dị ka otu n'ime ihe ndị na-ebute kpuru ìsì n'etiti ndị toro eto.
cherry Ọ bụ otu n'ime mkpụrụ osisi nkume ndị a kacha mara ma hụ n'anya. Na mgbakwunye na ihe na-atọ ụtọ, ọ nwere ọtụtụ vitamin, mineral na ogige osisi siri ike. Otu iko (gram 154) nke pitted, cherị ọhụrụ nwere ọdịnaya nri ndị a:
Calories: 97
Carbohydrates: 25 grams
Protein: gram 2
Abụba: 0 grams
Fiber: 3 grams
Vitamin C: 18% nke ihe oriri kwa ụbọchị (RDI)
Potassium: 10% nke RDI
cherị bụkwa ezigbo isi iyi nke ọla kọpa, magnesium, manganese, vitamin B6 na K; Ọ juputara na antioxidants siri ike, gụnyere anthocyanins, procyanidins, flavonols, na hydroxycinnamic acid.
Ndị antioxidants ndị a na-arụ ọtụtụ ọrụ dị mkpa na ahụ, dị ka ichebe mkpụrụ ndụ site na mmebi nke ụmụ irighiri ihe ndị a na-akpọ free radicals na ibelata usoro mkpali.
Cherries nwere ọtụtụ uru ahụike. Ọ na-ebelata ohere maka ọnọdụ ụfọdụ, gụnyere ọrịa obi, ọrịa neurodegenerative, na ụdị ọrịa shuga 2.
Ọ na-enyere aka ịrahụ ụra nke ọma, na-ahazi ọkwa shuga dị n'ọbara, ma na-ebelata ahụ mgbu mgbe emega ahụ gasịrị, ọkwa cholesterol dị elu, ọbara mgbali elu, na mgbaàmà ndị metụtara ọrịa ogbu na nkwonkwo.
peach
peach, tọrọ ụtọ nkume mkpụrụ osisibụ otu n'ime ha. Ọ bụ ezie na calorie dị ntakịrị, ọ na-enye ụfọdụ nri dị mkpa. Otu nnukwu peach (gram 175) nwere ọdịnaya nri ndị a:
Calories: 68
Carbohydrates: 17 grams
Protein: gram 2
Abụba: 0 grams
Fiber: 3 grams
Vitamin C: 19% nke RDI
Vitamin A: 11% nke RDI
Potassium: 10% nke RDI
Peach nwekwara nnukwu ọla kọpa, manganese, vitamin B3 (niacin), E na K.
Ọ na-ejupụtakwa na carotenoids dị ka beta carotene, lycopene, lutein, cryptoxanthin, na zeaxanthin.
Carotenoids bụ pigmenti osisi na-enye piich agba agba ha. Ọ nwere mmetụta antioxidant na mgbochi mkpali ma na-echebe megide ọnọdụ ụfọdụ dịka ọrịa cancer na ọrịa anya.
Buru n'uche na peach peach nwere ike ịnwe antioxidants ugboro 27 karịa mkpụrụ osisi ahụ, yabụ rie ya na akpụkpọ ahụ maka uru ahụike kachasị.
Erik
Erik, kemmiri ihe, dị nro ma pere mpe mana na-enye nnukwu nri nri nkume mkpụrụ osisibụ Ihe oriri nke plums abụọ (gram 66) bụ ndị a:
Plums dị elu na antioxidants mgbochi mkpali, gụnyere proanthocyanidins na ogige phenolic dị ka kaempferol.
Ogige phenolic na-echebe mkpụrụ ndụ site na mmebi nke free radicals na-ebelata ihe ize ndụ nke ọrịa dị ka ọnọdụ neurodegenerative na ọrịa obi.
apricots
apricots, Ọ bụ obere mkpụrụ osisi oroma nke nwere nri na-akwalite ahụike yana ogige osisi. Otu iko (gram 165) nke apricots sliced na-enye nri ndị a:
Calories: 79
Carbohydrates: 19 grams
Protein: gram 1
Abụba: 0 grams
Fiber: 3 grams
Vitamin C: 27% nke RDI
Vitamin A: 64% nke RDI
Potassium: 12% nke RDI
Mkpụrụ osisi ndị a na-atọ ụtọ nwekwara nnukwu vitamin E na K, yana vitamin B dị iche iche. Apricot ọhụrụ na nke a mịrị amị nwere ọgaranya na beta carotene, carotenoid nke na-aghọ vitamin A n'ime ahụ. Ọ nwere mmetụta ahụike siri ike.
Na mgbakwunye, apricot na-abawanye ọnụego nke nri na-agafe na usoro nri nri nareflux nwere ike ibelata nsogbu digestive dị ka
E wezụga nri ndị e depụtara n'elu, mango bụ ezigbo isi iyi nke vitamin B, vitamin K. Ebe ọ bụ mkpụrụ osisi fibrous, ọ bara uru maka ahụ ike digestive. Ọ na-echebekwa megide ọrịa kansa na ọrịa metabolic.
N'ihi ya;
Ewezuga cherry, piich, plum, apricot na mango nkume mkpụrụ osisi nwere. Ọ bụghị naanị na ha na-atọ ụtọ kamakwa ọ na-atọ ụtọ ma nwee ike ịnụ ụtọ ya dị ka nri nri na-aga.
