Kodi Ubwino wa Zipatso Ndi Chiyani, Chifukwa Chiyani Tiyenera Kudya Chipatso?

ZipatsoNdi pakati pa zakudya zopatsa thanzi zomwe tingadye. Ndizokoma, zopatsa thanzi komanso zimakhala ndi thanzi labwino.

"Chifukwa chiyani tiyenera kudya zipatso", "Kodi kufunika kwa zipatso muzakudya ndi chiyani", "Kodi ubwino wa zipatso ndi chiyani", "Zipatso zothandiza kwambiri ndi ziti" Tiyeni tiyankhe mafunso anu.

Ubwino Wodya Chipatso

Lili ndi ma antioxidants

Zipatsozimathandiza kulamulira ma free radicals antioxidants zikuphatikizapo. Ma radicals aulere ndi mamolekyu osakhazikika omwe ali othandiza pang'ono koma nambala yawo ikakwera kwambiri imatha kuwononga maselo athu ndikuyambitsa kupsinjika kwa okosijeni.

Zipatso; Ndiwo magwero abwino kwambiri a antioxidants monga anthocyanins, ellagic acid ndi resveratrol. Kuwonjezera pa kuteteza maselo athu, zomera zimenezi zimachepetsanso chiopsezo cha matenda.

Imawonjezera shuga m'magazi komanso kuyankha kwa insulin

Zipatso amachepetsa shuga m'magazi ndi insulin. Maphunziro a Tube ndi anthu akuti amatha kuteteza maselo ku kuchuluka kwa shuga m'magazi, kuthandizira kukulitsa chidwi cha insulin, komanso kuchepetsa kuyankha kwa shuga m'magazi ndi insulin pazakudya zama carb ambiri. Zotsatirazi ndi zofunika chifukwa iwo insulin kukanandiye chifukwa cha kuwonekera kwake.

Wokwera mu fiber

ZipatsoNdi gwero labwino la ulusi, kuphatikiza ulusi wosungunuka. Kafukufuku akuwonetsa kuti kudya ulusi wosungunuka kumachepetsa kuyenda kwa chakudya m'mimba, kumachepetsa njala ndikuwonjezera kumva kukhuta. Izi zimachepetsa kudya kwanu kwa calorie ndikupangitsa kuti kulemera kwanu kukhale kosavuta.

Kuphatikiza apo, fiber imathandizira kuchepetsa kuchuluka kwa ma calories omwe timamwa kuchokera ku chakudya. Kafukufuku wina adapeza kuti kuchulukitsa kagayidwe ka fiber komwe mumadya kumapangitsa kuti muchepetse ma calories 130 patsiku.

Amapereka zakudya zambiri

Zipatso Ndi zopatsa mphamvu zochepa komanso zopatsa thanzi kwambiri. Kuphatikiza pa kukhala ndi antioxidants ambiri, amakhalanso ndi mavitamini ndi minerals osiyanasiyana. Iwo ali ochuluka kwambiri mu vitamini C. Kuphatikiza apo, ali ndi mavitamini ndi minerals ofanana.

Amathandiza kulimbana ndi kutupa

Zipatso Lili ndi mphamvu zoletsa kutupa. Kutupa ndi chitetezo cha thupi lathu ku matenda kapena kuvulala. Koma kutupa kwa nthawi yaitali kumachitika chifukwa cha moyo wamakono, kupsinjika maganizo kowonjezereka, kuchita masewera olimbitsa thupi osakwanira komanso kusankha zakudya zopanda thanzi.

Kutupa kwamtundu woterewu kumayambitsa matenda monga shuga, matenda a mtima, ndi kunenepa kwambiri. Maphunziro, zipatsoKafukufuku akuwonetsa kuti ma antioxidants mu mkungudza angathandize kuchepetsa zolembera zotupa.

Amathandizira kuchepetsa cholesterol

Zakudya izi ndi zakudya zopatsa thanzi. Mwachitsanzo; Ma raspberries akuda ndi sitiroberi amadziwika kuti amachepetsa cholesterol mwa anthu omwe ali onenepa kwambiri kapena omwe ali ndi metabolic syndrome. Komanso, zipatso Zimalepheretsa cholesterol ya LDL kukhala oxid kapena kuwonongeka, chomwe ndi chiopsezo chachikulu cha matenda a mtima.

Ubwino wa zipatso pakhungu

ZipatsoAntioxidants pakhungu amachepetsa makwinya chifukwa amathandizira kuwongolera ma free radicals, chimodzi mwazomwe zimayambitsa kuwonongeka kwa khungu komwe kumayambitsa kukalamba.

Ngakhale kuti kafukufuku ndi wochepa, ellagic acid ndi yomwe imayambitsa zina mwazopindulitsa zokhudzana ndi khungu la zipatso. Kafukufuku wamachubu ndi nyama akuwonetsa kuti antioxidant iyi imatha kuteteza khungu kuti lisawonongeke ndi dzuwa.

Collagen ndi puloteni yomwe ili mbali ya khungu lathu. Imathandiza khungu kutambasula komanso kukhala lolimba. Kolajeni ikawonongeka, khungu limasungunuka ndi makwinya.

Amateteza ku khansa

ena zipatsoMa antioxidants ambiri, kuphatikiza anthocyanins, ellagic acid ndi resveratrol, amapezeka kuti achepetse chiopsezo cha khansa. Makamaka, maphunziro a nyama ndi anthu zipatso zanu; Zimasonyeza kuti zimatha kuteteza khansa ya m'mimba, m'kamwa, m'mawere ndi m'matumbo.

amasinthasintha

Zipatso Ili ndi zopatsa mphamvu zochepa, ndiye chisankho choyamba cha omwe akufuna kuchepetsa thupi. Zachilengedwe ndi zakutchire tsopano zikupezeka m'madera ambiri padziko lapansi. Zikakhala kuti sizili munyengo, zitha kugulidwa zowumitsidwa ndikusungunuka ngati pakufunika.

Amateteza mitsempha ya magazi

Kuphatikiza pa kutsitsa cholesterol, zipatsoZimaperekanso ubwino wina wa thanzi la mtima, kuphatikizapo kukonza ntchito ya mitsempha yathu.

Maselo omwe ali m'mitsempha yathu amatchedwa endothelial cell. Amathandizira kuwongolera kuthamanga kwa magazi, kuletsa magazi kuundana, komanso kugwira ntchito zina zofunika. Kutupa kwambiri kungawononge maselowa ndikuwalepheretsa kugwira ntchito bwino. Izi zimatchedwa endothelial dysfunction, yomwe ndi chiopsezo chachikulu cha matenda a mtima.

Mu maphunziro, zipatsoZapezeka kuti zimathandizira endothelial ntchito mwa akulu athanzi, anthu omwe ali ndi metabolic syndrome, komanso osuta.

ndi zokoma

Ndi zokoma zokwanira kuti aliyense asangalale nazo. Ngakhale kuti mwachibadwa ndi okoma ndipo safuna zowonjezera zotsekemera, mukhoza kuwonjezera kirimu chokwapulidwa ndikusandutsa mchere wokongola. Mutha kuwonjezera ku yogurt ndikuidya ndikuigwiritsa ntchito ngati gawo la saladi ya zipatso.

Ndi Zipatso Ziti Zomwe Zimapindulitsa Kwambiri?

Zipatso zimakhala ndi mavitamini, mchere, fiber ndi zomera zomwe zimatchedwa phytonutrients. Choncho, ndi chimodzi mwa zakudya zopatsa thanzi zomwe tingadye.

Zipatso zina zimatengedwa ngati "zakudya zapamwamba" chifukwa cha mapindu ake ambiri. Ngakhale palibe tanthauzo lenileni la zomwe zimapanga chakudya chapamwamba, nthawi zambiri zimakhala zolemera mumagulu olimbikitsa thanzi okhala ndi antioxidant ndi anti-inflammatory properties.

Zipatso zambiri zaphunziridwa chifukwa cha thanzi lawo. Ngakhale kuti zipatso zamtundu uliwonse zimakhala zopindulitsa, zipatso zina zimasiyana ndi zina chifukwa chokhala ndi zakudya zopatsa thanzi komanso zopindulitsa.

pano zabwino kwambiri zipatso...

Erik

Kuphatikiza pa kukoma kwake kosangalatsa, ma plums amapereka mavitamini ambiri, mchere komanso mankhwala opangira thanzi.

Ndiwolemera kwambiri mu hydroxycinnamic acid, mtundu wa polyphenol antioxidant. Ma Antioxidants amatha kuchepetsa chiopsezo cha matenda osiyanasiyana pochepetsa kuwonongeka kwa ma cell chifukwa cha mamolekyu osakhazikika otchedwa ma free radicals.

Ma plums alinso ndi vitamini C ndi provitamin A carotenoids, onse omwe ali ndi antioxidant ndi anti-inflammatory properties.

strawberries 

strawberries Ndiwokwera kwambiri mu antioxidants monga vitamini C, anthocyanins, phenolic acids ndi flavonoids. Pakafukufuku wamasabata atatu, azimayi 3 omwe amadya magalamu 250 a sitiroberi owunda patsiku adawona kuwonjezeka kwakukulu kwa antioxidant m'magazi awo.

Chipatso chathanzichi chikhoza kuchepetsa chiopsezo cha matenda. Kafukufuku amasonyeza kuti kudya sitiroberi kungathandize kuchepetsa chiopsezo cha matenda a mtima, kuchepetsa zizindikiro zotupa komanso kuonjezera kudya kwa fiber, zonse zomwe zingateteze ku matenda aakulu monga matenda a mtima ndi khansa zina.

mphesa

Ngakhale kukula kwake kuli kochepa, mphesa Ili ndi mphamvu yopatsa thanzi. Pali mitundu yambiri, ndipo ngakhale onse amasankha bwino, ena ali apamwamba mu antioxidants kuposa ena.

Elma

ElmaZimagwirizanitsidwa ndi ubwino wambiri wathanzi, kuphatikizapo chiopsezo chochepa cha matenda a mtima ndi khansa zingapo, kuphatikizapo khansa yapakhungu. Makamaka, ndi gwero lokhazikika la flavonoid antioxidants.

Kafukufuku wa anthu oposa 56.000 adagwirizanitsa kudya kwa maapulo ndi zakudya zina za flavonoid zomwe zimakhala ndi chiopsezo chochepa cha imfa kuchokera kuzinthu zonse, kuphatikizapo khansa ndi matenda a mtima.

mapichesi

mapichesiAmapereka gwero labwino la fiber, vitamini C, provitamin A ndi potaziyamu, kuphatikizapo phytonutrients monga phenolic acid ndi carotenoids.

peyala

peyala Lili ndi fiber, mafuta athanzi, potaziyamu, magnesium, folate ndi mavitamini C ndi K1. Kafukufuku akuwonetsa kuti zipatso zamafuta izi zitha kuthandizira kuchepetsa ziwopsezo za matenda amtima monga kulemera, kuchuluka kwa shuga m'magazi, ndi LDL (zoyipa) cholesterol.

Mabulosi abuluu 

Mabulosi abuluunin Zopindulitsa zochititsa chidwi zalembedwa. Chipatsochi chili ndi ma antioxidants angapo amphamvu ndipo ndi olemera kwambiri mu anthocyanins, omwe ndi inki yamaluwa yomwe imapanga 60% yazinthu zonse za polyphenol.

Kudya 1/3 chikho (113 magalamu) a mabulosi abuluu watsopano pang'onopang'ono tsiku lililonse kwalumikizidwa ndi chiwopsezo chochepa cha matenda amtima ndi mtundu wa 2 shuga, komanso kutsika pang'onopang'ono kwamalingaliro mwa okalamba.

chitumbuwa

Chifukwa cha kuchuluka kwake kwa vitamini C ndi polyphenol antioxidants tcheriLili ndi mphamvu zoletsa kutupa. Ma cherries onse okoma ndi owawa, komanso madzi awo ndi ufa, amagwirizanitsidwa ndi ubwino wambiri wathanzi.

manyumwa

Ndemanga ya maphunziro mwa anthu opitilira 12.000, chipatso champhesa inasonyeza kuti amene amadya anali ndi magnesiamu, vitamini C, potaziyamu, ndi fiber kwambiri poyerekeza ndi amene sanadye.

Komanso, kufufuzako kunapeza kuti amayi omwe amadya manyumwa anali ndi zolemera zochepa za thupi, milingo yotsika ya triglyceride ndi cholembera chotupa cha C-reactive protein (CRP), komanso kuchuluka kwa cholesterol ya HDL (yabwino).

zakuda

zakudaIli ndi utoto wa anthocyanin, ndipo umboni umasonyeza kuti kudya chipatsochi nthawi zonse kumapereka thanzi labwino.

tomato 

Ngakhale ankaona masamba mu zophikira ntchito tomato ndi chipatso. Ndi amodzi mwa magwero olemera kwambiri a lycopene, mtundu wa carotenoid womwe umalumikizidwa ndi mapindu amphamvu a mtima.

nkhuyu

nkhuyuNdi chipatso chokhala ndi fiber chomwe chilinso ndi zakudya zina monga magnesium, potaziyamu, calcium, ndi mavitamini B6 ndi K1. Imadzaza ndi ma polyphenol antioxidants omwe awonetsedwa kuti ali ndi zabwino zambiri. 

rasipiberi

rasipiberiKuphatikiza pa kukhala wolemera mu polyphenol antioxidants, ndi amodzi mwa magwero olemera kwambiri a fiber pakati pa zipatso ndi ndiwo zamasamba.

Kafukufuku wamachubu ndi nyama akuwonetsa kuti kudya mabulosi kumachepetsa chiopsezo cha matenda amtima, matenda amtundu wa 2, komanso matenda a Alzheimer's.

Magazi alalanje

Malalanje amagazi ndi malalanje okoma okhala ndi nthiti zofiira chifukwa cha kuchuluka kwake kwa anthocyanin. Imadzazanso ndi vitamini C, vitamini yosungunuka m'madzi yomwe imakhala ngati antioxidant wamphamvu.

Timadzi tokoma

Nectarines ali ndi vitamini C wambiri, beta carotene, ndi mankhwala ena ambiri a antioxidant. Kudya zipatso zokhala ndi beta-carotene, monga nectarines, kungathandize kuchepetsa chiopsezo cha matenda ndi kufa msanga.

khangaza

ntchito zambiri makangaza zipatsoamadzinenera kuti ali ndi ubwino wambiri wathanzi. Kafukufuku wa anthu amasonyeza kuti madzi a makangaza ndi zowonjezera zingathandize kuchepetsa kupsinjika kwa okosijeni, kuthamanga kwa magazi, LDL (zoipa) cholesterol, triglycerides, kutupa ndi kuwonongeka kwa minofu. Kafukufuku wa zinyama ndi test-chubu atsimikiza kuti ili ndi anticancer properties.

Kumquat

Kumquat Ndichipatso chaching'ono, chamtundu walalanje. Zili ndi michere yambiri yolimbikitsa thanzi komanso mankhwala a zomera monga vitamini C, polyphenols ndi carotenoids. Zakhala zikugwiritsidwa ntchito ku China kwazaka zambiri ngati mankhwala achilengedwe a chifuwa, chimfine, komanso kutupa.

wamango

wamangoNdi chipatso cha kumadera otentha chodzaza ndi antioxidants monga gallic acid, quercetin ndi ellagic acid, komanso muli carotenoids lutein, alpha carotene ndi beta carotene, zomwe zimapatsa chipatsocho mtundu wachikasu.

Mango ali ndi fiber zambiri ndipo amathandizira kugaya bwino matumbo. Pakufufuza kwa milungu 36 mwa anthu 4 omwe ali ndi vuto la kudzimbidwa kosatha, kudya magalamu 300 a mango tsiku lililonse kumachulukitsa kuchuluka kwa chopondapo komanso kusasinthasintha komanso kuchepetsa zolembera za kutupa kwamatumbo, poyerekeza ndi mlingo wofanana wa fiber supplements.

Goji mabulosi

Chifukwa cha kuchuluka kwake kwa antioxidant, goji mabulosi Amaphatikizidwa m'ma tinctures, tiyi, ndi mankhwala ena azitsamba pochiza matenda a maso, chiwindi, impso, ndi dongosolo la m'mimba.

Goji berry imakhala ndi ulusi wambiri, ma polysaccharides, ma phenolic compounds ndi ma carotenoid pigment omwe amapatsa chipatsochi utoto wonyezimira ngati lalanje.

Kiranberi 

Cranberries amadzaza ndi mankhwala opindulitsa a zomera. Kafukufuku wa anthu ndi nyama akuwonetsa kuti kudya ma cranberries ndi cranberry kumachepetsa mafuta ena amwazi komanso kukhala ndi anti-yotupa, antioxidant, antibacterial, ndi anti-diabetes.

Limon

Limon Lili ndi vitamini C wambiri, mafuta ofunikira komanso polyphenol antioxidants.

Maphunziro a anthu, kudya mandimu tsiku ndi tsiku, kuyendandiyimbile zimasonyeza kuti zikaphatikizidwa, zingathandize kuchepetsa kuthamanga kwa magazi.

Kafukufuku wamachubu ndi nyama akuwonetsa kuti chipatsochi chili ndi mphamvu zotsutsa zotupa, antioxidant, antimicrobial ndi anti-diabetes.

papaya

papayaLili ndi vitamini C, provitamin A, folate ndi potaziyamu. Ilinso ndi ma antioxidants ambiri koma imakhala yolemera kwambiri mu lycopene. Kudya zipatso zokhala ndi lycopene monga mapapaya kungateteze ku matenda a mtima ndi khansa zina. 

vembe

vembeNdi chipatso chamadzi chomwe chili ndi fiber, vitamini C, provitamin A ndi ma antioxidants ambiri. Kafukufuku wa zinyama amasonyeza kuti ali ndi mphamvu zotsutsana ndi kutupa, zoteteza ubongo komanso zothandiza chiwindi.

Chivwende ndiye gwero lazakudya lolemera kwambiri la amino acid l-citrulline. L-citrulline ndiyofunikira pakuphatikizika kwa nitric oxide, yomwe ndiyofunikira pakukulitsa kwa mitsempha yamagazi ndi ntchito zina zathupi.

Mabulosi a akayi

Mabulosi a akayiZimapereka zabwino zambiri chifukwa cha polyphenol antioxidant zomwe zili. Mwachitsanzo, kafukufuku wa anthu amagwirizanitsa mabulosi a acai ndi madzi kuti akhale okwera kwambiri a antioxidant m'magazi, kuteteza ku kuwonongeka kwa ma cell, ndi kuchepetsa mafuta a m'magazi, shuga wamagazi, ndi insulini.