Kodi Ubwino wa Zipatso ndi Zamasamba Zofiirira ndi Zotani?

Chifukwa cha kuchuluka kwake kwa mankhwala amphamvu a zomera, zachilengedwe zakudya zofiirira amapereka ubwino wambiri wathanzi.

Ngakhale kuti mtundu wofiirira nthawi zambiri umagwirizanitsidwa ndi zipatso, umapezeka mu zambiri, kuphatikizapo masamba ndi mbewu. chakudya chofiirira Pali choyimira.

pano Ubwino wa zipatso zofiirira ndi masamba ofiirira…

Kodi Zipatso Zofiirira ndi Zamasamba Ndi Chiyani? 

zakuda

Blackberry wodziwika bwino zipatso zofiirirandi ku. Chipatso chowutsa ichi chimakhala ndi ma anthocyanin pigments amphamvu.

Anthocyanins ndi mtundu womwe umapatsa zakudya mtundu wofiirira, wabuluu, kapena wofiira. polyphenol ndi gulu. Amapezeka kwambiri mu zipatso zina, ndiwo zamasamba, ndi mbewu pamndandandawu.

Amakhala ngati ma antioxidants amphamvu m'thupi, kuteteza maselo kuti asawonongeke komanso kuchepetsa kutupa, komwe kungakhale ndi zotsatira zoyipa zaumoyo.

Mabulosi akuda amakhalanso ndi ma polyphenol antioxidants amphamvu, Vitamini CLili ndi fiber ndi micronutrients monga folate, magnesium, potaziyamu ndi manganese. 

kolifulawa wofiirira

Kolifulawa wofiirira ndi masamba owoneka bwino kwambiri. Mosiyana ndi mitundu yoyera, kolifulawa wofiirira amakhala ndi anthocyanins, chifukwa cha kusintha kwa majini komwe kumapangitsa kuti akhale ndi utoto wofiirira.

Kolifulawa wofiirira sikuti amangowonjezera mtundu pazakudya zilizonse, komanso amapereka mapindu odana ndi kutupa komanso amateteza ku khansa zina, kuphatikiza khansa yapakhungu.

mpunga wakuda

mpunga wakuda ( Oryza sativa L. indica ) ndi mpunga wapadera womwe umasanduka wofiirira ukaphikidwa. Mosiyana ndi mitundu ina ya mpunga, ndi gwero labwino kwambiri la anthocyanins olimbana ndi khansa.

Ma anthocyanins a mpunga wakuda awonetsedwa kuti amalepheretsa kukula kwa maselo a khansa ndikupangitsa kufa kwa maselo a khansa mu vitro ndi maphunziro a nyama.

mbatata yofiirira

MbatataNdi chakudya chopatsa thanzi kwambiri chomwe chimapereka mavitamini ndi mchere wambiri, kuphatikizapo vitamini C, provitamin A, potaziyamu, ndi mavitamini a B. 

Kuphatikiza pa zakudya izi, mbatata yofiirira imapereka ma anthocyanin antioxidants. Kafukufuku wa machubu ndi nyama akuwonetsa kuti mbatata yofiirira imatha kukhala ndi mphamvu yoletsa kutupa komanso imateteza ku mitundu ina ya khansa, kuphatikizapo khansa ya m'matumbo.

biringanya

biringanya Zimapezeka mumitundu yosiyanasiyana, koma zodziwika bwino ndi zofiirira. Ngakhale kuti sichikhala ndi michere yambiri monga zakudya zina zomwe zili pamndandandawu, biringanya zimakhala ndi antioxidants ndi manganese, mchere wofunikira kuti mafupa akhale ndi thanzi labwino komanso kagayidwe kake.

Peel ya biringanya yofiirira imakhala yowirira kwambiri malinga ndi anthocyanin nasunin, yomwe yapezeka kuti ili ndi anti-yotupa komanso zoteteza mtima pamaphunziro a nyama ndi ma test tube.

karoti wofiirira

karoti wofiiriraNdi masamba okoma omwe ali ndi ma polyphenol antioxidants osiyanasiyana, kuphatikiza anthocyanins, cinnamic acid, ndi chlorogenic acid. Kaloti wofiirira amakhala ndi ma polyphenol antioxidants ambiri kuposa mitundu ina iliyonse ya karoti.

chilakolako chipatso

Passiflora edulis, chilakolako chipatso zimamera pa mpesa wotentha. Chipatso cha chilakolako chokhwima chimakhala ndi mphuno yachikasu kapena yofiirira yomwe imaphimba thupi lake lofewa. 

Chipatso cha Passion chili ndi polyphenol antioxidant yapadera yotchedwa piceatannol, yomwe yasonyezedwa kuti ndi yopindulitsa kwambiri pa thanzi la khungu.

mangosteen wofiirira

zipatso za mangosteenIli ndi chipolopolo cholimba, chofiirira chakuda. Chipatsochi chimakhala ndi folate ndi fiber, vitamini B wofunikira pazochitika zambiri zofunika m'thupi lathu, kuphatikizapo kupanga DNA ndi maselo ofiira a magazi. 

Chipatso chapaderachi chili ndi antioxidant yotchedwa xanphone, yomwe yawonetsedwa mu maphunziro ena kuti ipereke anti-inflammatory, neuroprotective ndi anticancer properties.

katsitsumzukwa wofiirira

Ngakhale katsitsumzukwaNgakhale mtundu wobiriwira wa masambawa umadziwika kwambiri, palinso zoyera ndi zofiirira zamasamba awa.

Katsitsumzukwa kofiirira kumawonjezera kukopa kowoneka bwino komanso zopatsa thanzi pamaphikidwe, kupereka mavitamini olemera, mchere ndi mankhwala amphamvu a zomera. Ndi gwero labwino kwambiri la anthocyanins.

Katsitsumzukwa kofiirira ndi mtundu wa katsitsumzukwa kokhala ndi rutin kwambiri, mtundu wa polyphenol chomera chokhala ndi mphamvu zoteteza mtima komanso zolimbana ndi khansa. 

wofiirira kabichi

Mitundu yonse ya kabichi ndi yopatsa thanzi kwambiri. Ndi izi, wofiirira kabichi lili ndi anthocyanins, zomwe zimawonjezera phindu la masambawa.

Kabichi wofiirira amakhala ndi fiber, provitamin A ndi vitamini C. Chifukwa cha kuchuluka kwa mankhwala amphamvu a zomera omwe amapezeka m'masamba ake, amapereka mphamvu yotsutsa-kutupa.

Mabulosi a akayi

Mabulosi a akayindi zipatso zofiirira zakuda zomwe zili ndi anthocyanins. Chipatso chofiirira chokoma chimenechi chimapindulitsa thanzi m’njira zambiri. Ikhoza kuwonjezera zinthu za antioxidant m'magazi ndikuthandizira kuchepetsa cholesterol, shuga ndi kutupa. 

chinjoka chipatso

Ofiira chinjoka chipatso, ali ndi mnofu wonyezimira, wofiirira wokongoletsedwa ndi timbewu tating’ono, takuda, zodyedwa. Chipatso chotenthachi chimakhala ndi mawonekedwe ngati kiwi ndipo nthawi zambiri chimakhala chofewa pang'ono.

Dragon fruit ili ndi ma calories ochepa ndipo imakhala ndi fiber, vitamini C ndi magnesium. Chipatso cha chinjoka chofiira chimakhalanso ndi ma antioxidants ambiri.

Kafukufuku wa chubu akuwonetsa kuti kuchokera ku chipatso cha chinjoka chofiira amatha kuyimitsa kukula kwa maselo ena a khansa ya anthu, kuphatikiza khansa ya m'mawere, ndikupangitsa kufa kwa maselo a khansa.

Barley Wofiirira

balerendi njere yomwe imakhala ndi mitundu yosiyanasiyana, kuphatikizapo yakuda, yabuluu, yachikasu, ndi yofiirira.

Mitundu yonse ya balere imakhala ndi fiber ndi mchere wambiri monga manganese, chitsulo, magnesium ndi selenium. Pamodzi ndi michere iyi, balere wofiirira amadzaza ndi anthocyanins, zomwe zimapangitsa kukhala chisankho chabwino kwambiri chopangira michere yambiri.

Balere alinso ndi beta-glucan, mtundu wa ulusi wolumikizidwa ndi maubwino angapo azaumoyo. Kafukufuku akuwonetsa kuti beta-glucan imatha kusintha kugaya chakudya, kuchepetsa ziwopsezo za matenda amtima, komanso kuwongolera chitetezo chamthupi.

Kuphatikiza apo, omwe amadya zakudya zokhala ndi tirigu wambiri monga balere wofiirira amakhala ndi matenda ochepa monga matenda a shuga a mtundu wa 2, matenda amtima ndi khansa zina.

Kodi Ubwino Wa Zakudya Zofiirira Ndi Chiyani?

Ndizowona zomwe zatsimikiziridwa mwasayansi, chakudya chikakhala chakuda, ndiye kuti kuchuluka kwa antioxidant kumakwera. Ma Antioxidants amatha kuwononga ma free radicals ndikukupangitsani kuti muwoneke wachichepere.

Choncho, zakudya zakuda zokhala ndi utoto wofiirira, monga anyezi wofiirira, kabichi wofiirira, nkhuyu zakuda, prunes, ndi mabulosi akuda, zimakhala ndi mphamvu zochiritsa modabwitsa.

Mtundu wofiirira mu zipatso zonse ndi ndiwo zamasamba uli ndi flavonoids, kuphatikiza resveratrol, zomwe zingathandize kuchepetsa kuthamanga kwa magazi. ResveratrolImathandiza kupumula makoma a mitsempha, kuchepetsa kupanikizika kwa mitsempha ndikupereka kuyendayenda bwino. chakudya chofiiriralili ndi ma polyphenols osiyanasiyana omwe amatha kuchepetsa kuyankha kotupa m'thupi.

Zakudya zofiirira zimateteza khansa

Resveratrol, yomwe imapezeka mu mphesa zofiirira, ma blueberries, cranberries, ndi madzi a mphesa, yatha kuletsa kufalikira kwa khansa ya colorectal m'maphunziro a nyama.

Kafukufuku wina wodalirika akuwonetsanso kuti resveratrol imatha kuchititsa kufa kwa maselo a khansa pazochitika za khansa ya prostate, bere, khungu, chiwindi, mapapo ndi magazi.

Zakudya zofiirira zimalimbana ndi zilonda

Mu kafukufuku wa 2011, anthocyanins opezeka mu mabulosi akuda amachepetsa mapangidwe a zilonda zam'mimba mu makoswe.

Ofufuza apeza kuti antioxidants mu mabulosi akuda amalepheretsa oxidation ndipo mwachilengedwe amapezeka m'thupi. glutathione Iye akuganiza kuti kumawonjezera ntchito zina zofunika antioxidants monga

Zakudya zofiirira ndi zabwino pachiwindi

muli anthocyanins, monga blueberries chakudya chofiiriraamachepetsa kuwonongeka kwa chiwindi chifukwa chomwa mowa mopitirira muyeso.

Zakudya zofiirira ndi zabwino kumtima

Ma currants akuda amatha kutsitsa cholesterol "yoyipa" ya LDL mpaka 13 peresenti ndikukweza cholesterol "yabwino" ya HDL. Kutsitsa cholesterol kumachepetsa chiopsezo cha matenda a mtima. Black currants ndi blueberries ali ndi kuchuluka kwa anthocyanins. 

Zakudya zofiirira zimateteza matenda a mkodzo

Masamba monga kolifulawa wofiirira, kaloti wofiirira ndi kabichi wofiirira ali ndi anthocyanin, mtundu womwewo wamtundu womwe umathandizira kulimbana ndi matenda a kiranberi m'mikodzo.

Kafukufuku wa labotale amasonyeza kuti mankhwala a anthocyanin amalimbana ndi H. pylori, mabakiteriya omwe amalimbikitsa zilonda zam'mimba ndi matenda a mkodzo.

Chifukwa;

Zipatso zofiirira ndi masamba ofiirira Zimapereka ubwino wambiri wathanzi komanso zimawonjezera mtundu wa zakudya. Izi zimapereka anthocyanin antioxidant. Antioxidant iyi ili ndi zabwino zambiri.