Drupendi mtundu wa chipatso chomwe chili ndi njere yayikulu (kapena dzenje) pakati. Zipatsozi nthawi zambiri zimakhala zamtundu wa Prunus ndipo zimakhala ndi khungu lopyapyala lokhala ndi mnofu wofewa.
Mosiyana ndi zipatso zina, zipatso zamwala zomwe zili pamndandanda wa zipatso zamwala zimasiya kupsa mutangothyola, zomwe zikutanthauza kuti nyengo ya zipatso zamwala imakhala yothina pang'ono.
Mofanana ndi mitundu ina ya zipatso, zipatso zamwala ndi gwero labwino kwambiri la mavitamini, mchere, ndi antioxidants ndipo zingathandize kupititsa patsogolo thanzi la mafupa, kuchepetsa thupi, kupititsa patsogolo chitetezo cha mthupi, ndi zina.
Kodi Ubwino wa Mtedza Ndi Chiyani?
DrupeNdi zokoma, zopatsa thanzi komanso zimakhala ndi thanzi labwino.
Amapereka ma antioxidants ambiri
zipatso zamwalandi zakudya zomwe zimapereka antioxidant, zomwe ndizofunikira kwambiri zomwe zingathandize kulimbana ndi ma radicals aulere kuti ateteze ku kuwonongeka kwa maselo ndi matenda.
Kafukufuku akuwonetsa kuti ma antioxidants atha kukhala ndi gawo lalikulu pakukula kwa matenda osatha monga matenda amtima, khansa ndi shuga.
Malinga ndi kafukufuku amene anachitika ku Zaragoza, ku Spain, monga timadzi tokoma zipatso zamwalamavitamini C, flavonoids ndi ena anthocyaninsyatsala pang'ono kuphatikizidwansondi gwero labwino kwambiri la ma antioxidants angapo ofunikira, onse omwe amatha kuchepetsa kutupa ndikuletsa kupsinjika kwa okosijeni.
Imathandizira thanzi la m'mimba
zipatso zamwalaNdiwodzaza ndi fiber, michere yofunika yomwe imathandizira mbali zosiyanasiyana za thanzi. CHIKWANGWANI chimadutsa m'matumbo osagayidwa, kumachepetsa kutulutsa m'mimba ndikuwonjezera chopondapo kuti chithandizire kukhazikika.
Kafukufuku akuwonetsa kuti kuphatikiza pakulimbikitsa kuwongolera bwino kwa shuga m'magazi, kuchepetsa kuthamanga kwa magazi ndikuwongolera kuchuluka kwa cholesterol, kuwonjezera kuchuluka kwa fiber kungathandize kuteteza kuzinthu zosiyanasiyana zam'mimba monga acid reflux, zotupa, kudzimbidwa ndi diverticulitis.
amalimbitsa mafupa
Ambiri drupe Mtundu uli ndi vitamini K wambiri, vitamini wosungunuka m'mafuta omwe amadziwika ndi ntchito yake pakupanga magazi.
Komabe, vitamini K ndi yofunikanso pa thanzi la mafupa; Zingathandize kupewa mavuto aakulu monga fractures, mafupa ndi osteoporosis.
mu American Journal of Clinical Nutrition Kafukufuku wofalitsidwa adawonetsa kuti kuchepa kwa vitamini K kumalumikizidwa ndi kuchepa kwa mafupa amchere mwa amayi.
Kudya zipatso zamwala tsiku lililonseamapereka mavitamini C okwanira. Vitamini C ndi micronutrient yosungunuka m'madzi yomwe imakhala ngati antioxidant, imalepheretsa kupanga ma free radicals owopsa omwe amathandizira ku matenda.
Vitamini C ndiyofunikiranso makamaka pankhani ya chitetezo chamthupi. Malinga ndi kafukufuku wina, kupeza vitamini C wokwanira m'zakudya kungathandize kuchepetsa nthawi ya matenda a kupuma monga chimfine.
Kuonjezera apo, zakudya zomwe zili ndi vitamini C zingapangitse zotsatira za matenda ena monga chibayo, malungo, ndi kutsekula m'mimba.
Amathandiza kuchepetsa thupi
zipatso zamwalaAli ndi ma calories ochepa koma ali ndi fiber yambiri, zomwe zimawapangitsa kukhala zakudya zabwino kwambiri zochepetsera thupi.
Chifukwa zimagwira ntchito pang'onopang'ono m'thupi, kuchuluka kwa fiber kumathandizira kuthana ndi njala pakati pa chakudya ndikukuthandizani kuti mukhale okhuta kuti muonde.
mu Journal of Nutrition Kafukufuku wina adapeza kuti kudya fiber zambiri kumagwirizana ndi kuchepa kwa chiwopsezo cha kunenepa komanso kunenepa kwambiri kwa amayi.
Ndemanga ya ku Korea inanena kuti zotsatira zotsutsana ndi kunenepa kwambiri za chipatsocho zikhoza kukhala chifukwa cha mphamvu zowonjezera kukhuta, kukonza thanzi lamatumbo, kuchepetsa kudya kwa calorie, ndi kupereka mavitamini osiyanasiyana, mchere, ndi phytonutrients.
Zopindulitsa pa thanzi la maso
Kupereka ma antioxidants osiyanasiyana ndi ma polyphenols kudya zipatso zamwalazingathandize kusunga maso ndi kuteteza ku matenda.
Maphunziro, zipatso zamwalaZimasonyeza kuti kulowetsedwa kungathandize kupewa matenda obwera chifukwa cha ukalamba, matenda omwe amakhudza pafupifupi 9 peresenti ya anthu padziko lonse lapansi ndipo amadziwika kuti ndi chimodzi mwa zifukwa zomwe zimayambitsa khungu pakati pa okalamba.
chitumbuwa Ndi imodzi mwa zipatso zodziwika komanso zokondedwa zamwala. Kuwonjezera pa kukoma kwake, lili ndi mavitamini ambiri, mchere ndi zomera zamphamvu. Chikho chimodzi (154 magalamu) cha yamatcheri atsopano ali ndi zopatsa thanzi zotsatirazi:
Zopatsa mphamvu: 97
Zakudya: 25 g
Mapuloteni: 2 gramu
mafuta: 0 g
CHIKWANGWANI: 3 g
Vitamini C: 18% ya Reference Daily Intake (RDI)
Potaziyamu: 10% ya RDI
Cherry ndi gwero labwino la mkuwa, magnesium, manganese, mavitamini B6 ndi K; Ili ndi ma antioxidants amphamvu, kuphatikiza anthocyanins, procyanidins, flavonols, ndi hydroxycinnamic acid.
Ma antioxidantswa amagwira ntchito zambiri zofunika m'thupi, monga kuteteza maselo ku kuwonongeka koyambitsidwa ndi mamolekyu otchedwa ma free radicals komanso kuchepetsa njira zotupa.
Cherry ali ndi ubwino wambiri wathanzi. Amachepetsa chiopsezo cha zinthu zina, kuphatikizapo matenda a mtima, matenda a neurodegenerative, ndi mtundu wa shuga wa 2.
Zimathandizira kugona bwino, zimachepetsa shuga m'magazi, komanso zimachepetsa kupweteka kwa minofu pambuyo pochita masewera olimbitsa thupi, kuchuluka kwa mafuta m'thupi, kuthamanga kwa magazi, ndi zizindikiro zokhudzana ndi nyamakazi.
mapichesi
mapichesi, chokoma zipatso zamwalandi mmodzi wa iwo. Ngakhale zili zotsika zama calorie, zimakhala ndi michere yofunika. Pichesi imodzi yayikulu (175 magalamu) ili ndi izi:
Zopatsa mphamvu: 68
Zakudya: 17 g
Mapuloteni: 2 gramu
mafuta: 0 g
CHIKWANGWANI: 3 g
Vitamini C: 19% ya RDI
Vitamini A: 11% ya RDI
Potaziyamu: 10% ya RDI
Mapichesi amakhalanso ndi mkuwa, manganese, mavitamini B3 (niacin), E ndi K.
Imadzazanso ndi carotenoids monga beta carotene, lycopene, lutein, cryptoxanthin, ndi zeaxanthin.
Carotenoids ndi mitundu ya zomera zomwe zimapatsa mapichesi mtundu wawo wolemera. Lili ndi antioxidant ndi anti-inflammatory effect ndipo limateteza ku zinthu zina monga khansa ndi matenda a maso.
Kumbukirani kuti mapeyala a pichesi amatha kukhala ndi ma antioxidants nthawi 27 kuposa zipatso, chifukwa chake idyani ndi khungu kuti mukhale ndi thanzi labwino.
Erik
Erik, chowutsa mudyo, chokoma koma chaching'ono koma chopatsa thanzi chopatsa thanzi zipatso zamwalandi Zopatsa thanzi za ma plums awiri (66 magalamu) ndi motere:
Ma plums ali ndi anti-inflammatory antioxidants, kuphatikiza proanthocyanidins ndi phenolic mankhwala monga kaempferol.
Mankhwala a phenolic amateteza maselo kuti asawonongeke chifukwa cha ma radicals aulere komanso amachepetsa chiopsezo cha matenda monga matenda a neurodegenerative ndi matenda amtima.
apricots
apricots, Ndichipatso chaching'ono, cha lalanje chomwe chili ndi zakudya zopatsa thanzi komanso mankhwala a zomera. Chikho chimodzi (165 magalamu) cha ma apricots odulidwa chimapereka michere yotsatirayi:
Zopatsa mphamvu: 79
Zakudya: 19 g
Mapuloteni: 1 gramu
mafuta: 0 g
CHIKWANGWANI: 3 magalamu
Vitamini C: 27% ya RDI
Vitamini A: 64% ya RDI
Potaziyamu: 12% ya RDI
Zipatso zotsekemerazi zimakhalanso ndi mavitamini E ndi K, komanso mavitamini a B osiyanasiyana. Ma apricots atsopano ndi owuma ali ndi beta carotene, carotenoid yomwe imasandulika vitamini A m'thupi. Zili ndi zotsatira zamphamvu za thanzi.
Kupatula zakudya zomwe zatchulidwa pamwambapa, mango ndi gwero labwino la mavitamini B, vitamini K. Popeza ndi chipatso cha fibrous, chimapindulitsa pa thanzi la m'mimba. Zimaperekanso chitetezo ku khansa ndi metabolic syndrome.
Chifukwa;
Kupatula chitumbuwa, pichesi, maula, ma apricots ndi mango zipatso zamwala ali. Sizokoma zokhazokha komanso zosunthika ndipo zimatha kusangalatsidwa ngati chokhwasula-khwasula cha popita.
