Kodi Zipatso Zamtundu Wabuluu Ndi Chiyani Ndi Ubwino Wake?

Zipatso zamtundu wa buluu mitundu yake yowala polyphenol Zimatengera opindulitsa chomera mankhwala otchedwa Ndiwokwera kwambiri mu anthocyanins, gulu la polyphenol lomwe limawapatsa mtundu wawo wabuluu. Zosakanizazi zimapereka zambiri osati mtundu chabe.

Kafukufuku akuwonetsa kuti kudyetsa anthocyanins kumatha kulimbikitsa thanzi la mtima, kuchepetsa chiopsezo cha kunenepa kwambiri, mtundu wa 2 shuga, khansa ndi matenda ena.

pano "Kodi pali zipatso zabuluu?" ndi yankho la funsolo "mayina a zipatso za buluu ndi zopindulitsa"...

Kodi Zipatso Zamtundu Wabuluu Ndi Chiyani?

Mabulosi abuluu

Mabulosi abuluuNdizokoma komanso zodzaza ndi zakudya. Zili ndi zopatsa mphamvu zochepa koma zimakhala ndi fiber yambiri, micronutrients yofunikira monga manganese, vitamini C ndi K.

Zipatso zokomazi zimakhala ndi ma anthocyanins, ma antioxidants amphamvu omwe amathandiza kuteteza maselo kuti asawonongeke ndi mamolekyu osakhazikika otchedwa free radicals.

Malinga ndi kafukufuku amene anachitika mwa amuna 10 athanzi, mankhwala oletsa antioxidant opezeka m’makapu pafupifupi 2 (300 magalamu) a blueberries amatha kuteteza DNA nthawi yomweyo kuti isawonongeke.

Kuonjezera apo, kafukufuku amasonyeza kuti kudya zakudya zambiri za anthocyanins, zomwe zimapezeka mu blueberries ndi zipatso zina ndi ndiwo zamasamba, zingathandize kupewa matenda a ubongo ndi matenda aakulu monga matenda a mtima, mtundu wa 2 shuga, khansa ndi Alzheimer's.

zakuda

Mabulosi akuda ndi okoma komanso opatsa thanzi, opatsa thanzi osiyanasiyana. chipatso chakuda chabuluundi 144 magalamu a mabulosi akuda ali ndi pafupifupi 8 magalamu a fiber, komanso 40% ya Recommended Daily Value (DV) ya manganese ndi 34% ya DV ya vitamini C. Kukula komweko kumapereka 24% ya DV ya vitamini K.

vitamini K Ndikofunikira kuti magazi aziundana ndipo amagwira ntchito yofunika kwambiri pa thanzi la mafupa.

Ngakhale kuti kugwirizana kwa vitamini K ndi thanzi la mafupa kukadali kufufuzidwa, asayansi akukhulupirira kuti kusowa kwa vitamini K kungayambitse matenda a osteoporosis, mkhalidwe umene mafupa amakhala ofooka ndi ophwanyika.

Zamasamba zamasamba obiriwira zimakhala ndi vitamini K wambiri, pamene zipatso zochepa, monga mabulosi akuda, mabulosi abulu, ndi prunes, zimakhala ndi zambiri zothandizira kukwaniritsa zosowa zawo za tsiku ndi tsiku.

Mabulosi akuda amadzaza ndi fiber, manganese ndi vitamini C. Ndi chimodzi mwa zipatso zochepa zomwe zili ndi vitamini K, zomwe zimathandiza kwambiri kuti magazi aziundana komanso kuti mafupa akhale ndi thanzi labwino.

Mkulu-mabulosi

Mkulu-mabulosindi amodzi mwa mankhwala azitsamba odziwika kwambiri padziko lapansi. Chipatso cha buluu chofiirirachi chimalimbitsa chitetezo cha mthupi komanso chimapereka chitetezo ku chimfine ndi chimfine. Imathandiza anthu kuti achire msanga ku matendawa.

Kafukufuku akuwonetsa kuti zopangira zopindulitsa za elderberry zimatha kuyambitsa ma cell achitetezo omwe amathandizira kulimbana ndi ma virus ndi chimfine.

Kafukufuku wamachubu akuwonetsa kuti zowonjezera za elderberry zimatha kulimbana ndi kachilombo ka chimfine ndikuletsa kupatsira maselo, koma izi zikufufuzidwabe.

Pakafukufuku wamasiku asanu, kumwa supuni 5 (4 ml) yamadzimadzi a elderberry patsiku adathandizira anthu omwe ali ndi chimfine kuti achire pafupifupi masiku 60 mwachangu kuposa omwe sanamwe.

Zipatso za Elderberry zilinso ndi mavitamini C ndi B6, zakudya ziwiri zomwe zimadziwika kuti zimathandizira chitetezo cha mthupi. Kapu imodzi yokha (1 magalamu) ya elderberry imapereka 145% ndi 6% ya DV ya mavitamini C ndi B58, motsatana.

Dziwani kuti zingakhale bwino kuphika zipatsozi. Elderberry yaiwisi imatha kuyambitsa kukhumudwa m'mimba, makamaka ikadyedwa yosapsa. 

Elderberry ndi chipatso cha buluu chopatsa thanzi chomwe chimagwiritsidwa ntchito kwambiri ngati mankhwala achilengedwe azizindikiro ndi chimfine.

Mphesa ya Concord (Mphesa Wakuda)

Mphesa ya concord ndi chipatso chathanzi, chofiirira chabuluu chomwe chimatha kudyedwa mwatsopano kapena kugwiritsidwa ntchito kupanga vinyo, madzi, ndi kupanikizana.

Lili ndi mankhwala opindulitsa a zomera omwe amakhala ngati antioxidants. Mphesa ya Concord ili ndi milingo yambiri ya mankhwalawa kuposa mphesa zofiirira, zobiriwira kapena zofiira.

Mwachitsanzo, mu kafukufuku wa masabata 1,5 omwe anthu amamwa makapu a 360 (9 ml) a madzi a mphesa a concord patsiku, kuwonjezeka kwa ma cell opindulitsa a chitetezo cha mthupi komanso ma antioxidant a magazi adawonedwa poyerekeza ndi gulu la placebo.

Kuphatikiza apo, kafukufuku wochepa pang'ono akuwonetsa kuti kumwa madzi amphesa a concord kumatha kusintha kukumbukira, malingaliro, ndi thanzi laubongo.

Mabulosi ofiirira amtundu wa blue concord amatha kulimbikitsa chitetezo chamthupi, kutengeka mtima, komanso thanzi laubongo, koma maphunziro ochulukirapo akufunika kuti atsimikizire izi.

Black Currant

Black Currant ndi mabulosi okhala ndi mtundu wofiirira-wofiirira. Amagwiritsidwa ntchito mwatsopano, zouma kapena jams ndi timadziti.

Black currant ndi antioxidant yodziwika bwino komanso yamphamvu. Vitamini C ndi apamwamba kwambiri. Kapu imodzi (112 magalamu) ya blackcurrant yatsopano imapereka kuwirikiza kawiri DV ya vitamini iyi.

Monga antioxidant, vitamini C imateteza ku kuwonongeka kwa ma cell ndi matenda osatha, omwe ndi matenda amtima.

Kuwonjezera pamenepo, vitamini C ndi yofunika kwambiri pochiritsa mabala, chitetezo cha m’thupi, ndiponso kukonza khungu, mafupa ndi mano.

Damson Plum

Damson plum imagwiritsidwa ntchito kupanga jamu kapena kudya zouma. Prunes ndi chisankho chodziwika bwino pazovuta zam'mimba monga kudzimbidwa.

Wokwera mu fiber, 1/2 chikho (82 magalamu) ali ndi 6 magalamu a fiber. Ma plums alinso ndi mankhwala omwe amalimbikitsa kutuluka kwa matumbo ndi mtundu wa mowa wa shuga wotchedwa sorbitol.

Tomato wa Blue

Tomato wa buluu ali ndi anthocyanins ambiri. Kuchuluka kwake kwa anthocyanin kumapereka mtundu wofiirira-buluu. Komanso ndi antioxidant pawiri wamphamvu. lycopene amapereka.

Kafukufuku wambiri akuwonetsa kuti kudya zakudya zokhala ndi anthocyanin kumatha kuchepetsa kutupa, kuteteza ku matenda amtima, komanso kukonza thanzi la maso ndi ubongo.

Kafukufuku wowona amagwirizanitsa zakudya zokhala ndi lycopene ndi chiopsezo chochepa cha matenda a mtima, sitiroko, ndi khansa ya prostate.

Tomato wa buluu amapereka mankhwala okhala ndi ma anthocyanins ambiri pomwe amasunga zopangira zina zopindulitsa zomwe zimakhudzana ndi chiopsezo chochepa cha matenda amtima, sitiroko, ndi khansa ya prostate.

Kodi Ubwino wa Blue Foods Ndi Chiyani?

chakudya cha buluu Ndiwolemera mu anthocyanins ndi resveratrol. Awa ndi ma phytochemicals olimbikitsa thanzi omwe ali ndi antioxidants. Antioxidants ndi abwino kwa chitetezo cha mthupi lathu.

Blue pigment mu blueberries ndi zakudya zina za buluu zimachokera ku anthocyanins, antioxidant yomwe imakhala ndi ma polyphenols omwe amapezeka mwachilengedwe.

Chipatso kapena ndiwo zamasamba zikakhala zakuda, zimakhalanso ndi mtundu wa pigment. Mwachitsanzo, mabulosi abuluu ali ndi ma anthocyanins 15 osiyanasiyana.

Ma anthocyanins amagwira ntchito popatsa maelekitironi ma free radicals, omwe amawalola kukhala mamolekyu opanda vuto asanawononge thupi. 

Ma radicals aulere amachititsa kuti thupi likhale lopanikizika nthawi zonse chifukwa nthawi zonse amafunafuna ma elekitironi aulere kuti agwirizane, ndipo akapanda kupeza machesi awo, amawononga machitidwe a thupi. Choncho, anthocyanins mwachindunji amachepetsa kutupa m'thupi.

chakudya cha buluuResveratrol, yomwe imapezeka mumkungudza, imatha kupha maselo a khansa. Resveratrol ndi antioxidant yokhala ndi anti-kukalamba komanso kupewa matenda.

Ndiwothandizanso paumoyo wamtima chifukwa umathandizira kuchepetsa kutupa m'thupi komanso cholesterol yoyipa. Kafukufuku wambiri wapeza kuti antioxidant iyi imathandizanso kupewa Alzheimer's.

Ubwino wina wa chakudya cha buluu Icho chiri motere:

- Imathandizira ku thanzi labwino komanso imalimbana ndi ma free radicals omwe amayambitsa matenda.

- Imathandizira chitetezo cha mthupi.

- Imathandizira thanzi la ubongo.

- Imawonjezera cholesterol yabwino (HLD).

- Imachepetsa kuthamanga kwa magazi.

- Imateteza ku mitundu ina ya khansa.

- Amateteza matenda a shuga.

- Amateteza chimfine ndi chimfine.

Chifukwa;

Kupatula kukhala zokoma zipatso za buluu amapereka ubwino wambiri wathanzi. Ndi magwero odzaza ndi michere a antioxidants amphamvu, kuphatikiza vitamini C ndi mankhwala opindulitsa a zomera otchedwa anthocyanins.

Chifukwa cha kuchuluka kwa antioxidant, zipatsozi zimachepetsa kutupa ndikuzichotsa ku matenda osachiritsika monga matenda amtima komanso mtundu wa 2 shuga.