mphesa Yakhala ikulimidwa kwa zaka masauzande ambiri ndipo idagwiritsidwa ntchito ndi zitukuko zingapo zakale kupanga vinyo.
Zambiri monga zobiriwira, zofiira, zakuda, zachikasu ndi pinki mphesa zosiyanasiyana ali. Imamera pamphesa, imakhala ndi mitundu yosiyanasiyana komanso yopanda mbewu.
Amabzalidwanso kumalo ofunda. Zili ndi ubwino wambiri chifukwa cha zakudya zake zambiri komanso antioxidant. Pemphani "mphesa ndi chiyani", "ubwino ndi kuipa kwa mphesa ndi chiyani", "kodi mphesa imakhudza m'mimba" Nkhani yophunzitsa ndi mayankho a mafunso anu.
Mtengo Wazakudya wa Mphesa
Ndi chipatso chomwe chili ndi zakudya zosiyanasiyana zofunika. 151 chikho (XNUMX magalamu) mphesa zofiira kapena zobiriwira Lili ndi zakudya zotsatirazi:
Zopatsa mphamvu: 104
Zakudya: 27.3 g
Mapuloteni: 1.1 gramu
mafuta: 0.2 g
CHIKWANGWANI: 1.4 g
Vitamini C: 27% ya Reference Daily Intake (RDI)
Vitamini K: 28% ya RDI
Thiamine: 7% ya RDI
Riboflavin: 6% ya RDI
Vitamini B6: 6% ya RDI
Potaziyamu: 8% ya RDI
Mkuwa: 10% ya RDI
Manganese: 5% ya RDI
B151 chikho (XNUMX magalamu) mphesavitamini wofunikira pakupanga magazi komanso thanzi la mafupa vitamini K Zimapereka ndalama zoposa kotala la mtengo watsiku ndi tsiku
Ndi antioxidant wabwino, wofunikira komanso wofunikira pa thanzi la minofu yolumikizana, komanso antioxidant wamphamvu. Vitamini C ndiye gwero.
Kodi Ubwino Wa Mphesa Ndi Chiyani?
Kuchuluka kwa antioxidant kumalepheretsa matenda osatha
Maantibayotikindi mankhwala omwe amapezeka muzomera. Amathandizira kukonza kuwonongeka kwa maselo oyambitsidwa ndi ma free radicals, omwe ndi mamolekyu owopsa omwe amayambitsa kupsinjika kwa okosijeni.
Kupsinjika kwa okosijeni zimayambitsa matenda ambiri osatha monga shuga, khansa ndi matenda a mtima. mphesaali ndi ma antioxidants ambiri amphamvu. M'malo mwake, mitundu yopitilira 1600 yothandiza yamafuta yapezeka mu chipatsochi.
Ma antioxidants ambiri amapezeka mu peel ndi mbewu. Pachifukwa ichi, kafukufuku wambiri wa mphesa wapangidwa pogwiritsa ntchito zidutswa za njere kapena makungwa a khungu.
Chifukwa cha anthocyanins omwe amapereka mtundu wake mphesa zofiyiraali ndi ma antioxidants ambiri.
Antioxidants mu mphesa amapitirizabe ngakhale kupesa, kotero kuti mankhwalawa amakhala ndi vinyo wofiira wambiri.
Imodzi mwa ma antioxidants omwe amapezeka mu chipatsocho ndi resveratrol, yomwe imatchedwa polyphenol. ResveratrolKafukufuku wosiyanasiyana apangidwa omwe akuwonetsa kuti amateteza matenda a mtima, amachepetsa shuga m'magazi komanso amateteza ku matenda a khansa.
Vitamini C, yemwenso ndi antioxidant wamphamvu mu chipatso, beta-carotene, quercetin, lutein, lycopene ndi ellagic acid.
Zosakaniza za zomera zimateteza ku mitundu ina ya khansa
mphesalili ndi zinthu zambiri zothandiza za zomera zomwe zingathandize kuteteza ku mitundu ina ya khansa.
Kuphatikiza pa resveratrol, mphesa Lilinso ndi quercetin, anthocyanins ndi makatechini, omwe ali ndi zotsatira zopindulitsa pa khansa.
masamba amphesazasonyezedwa kuti zimalepheretsa kukula ndi kufalikira kwa maselo a khansa ya m'matumbo a anthu mu maphunziro a test tube.
Kuphatikiza apo, kafukufuku wa anthu 50 azaka zopitilira 30 adapeza magalamu 450 patsiku kwa milungu iwiri. mphesa zasonyezedwa kuti zimachepetsa chiopsezo cha khansa ya m'matumbo.
Maphunziro komanso masamba amphesaadapeza kuti amalepheretsa kukula ndi kufalikira kwa maselo a khansa ya m'mawere, mu labotale komanso m'mitundu ya mbewa.
Zopindulitsa pa thanzi la mtima
Imathandiza kuchepetsa kuthamanga kwa magazi
Chikho chimodzi (151 magalamu) cha mphesapa ,286mg potaziyamu Lili ndi 6% ya chakudya cha tsiku ndi tsiku. Mcherewu ndi wofunikira kuti mukhale ndi thanzi labwino la kuthamanga kwa magazi.
Kuchepa kwa potaziyamu kungayambitse chiopsezo chowonjezeka cha kuthamanga kwa magazi, matenda a mtima, ndi sitiroko.
Kafukufuku wa achikulire a 12267 adapeza kuti omwe amadya kwambiri potaziyamu pokhudzana ndi sodium anali ochepa kufa ndi matenda a mtima kuposa omwe amadya potaziyamu pang'ono.
Amathandizira kuchepetsa cholesterol
mphesaZosakaniza zomwe zimapezekamo zimatha kuteteza ku cholesterol yayikulu pochepetsa kuyamwa kwa cholesterol.
Pakufufuza kwa anthu 69 omwe ali ndi cholesterol yayikulu, makapu atatu (500 magalamu) patsiku kwa milungu isanu ndi itatu. mphesa zofiyira Kudya kwawonetsedwa kuti kumachepetsa kuchuluka kwa cholesterol "yoyipa" ya LDL. mphesa zoyeraZotsatira zomwezo sizinawonekere.
Amateteza matenda a shuga pochepetsa shuga
mphesambiri yotsika ndi 53 glycemic index (GI) ali ndi phindu. Komanso, mankhwala omwe amapezeka mu chipatso amatha kuchepetsa shuga m'magazi.
Pakufufuza kwa milungu 38 kwa amuna 16, magalamu 20 patsiku kuchotsa mphesa Zinawonedwa kuti milingo ya shuga m'magazi a odwala omwe adatenga idatsitsidwa poyerekeza ndi gulu lolamulira.
Resveratrol imawonjezeranso kuchuluka kwa ma receptor a glucose pama cell membranes, omwe amatha kukhala ndi phindu pa shuga wamagazi.
Kuwongolera kuchuluka kwa shuga m'magazi pakapita nthawi ndikofunikira kwambiri kuti muchepetse chiopsezo cha matenda a shuga.
Lili ndi mankhwala osiyanasiyana omwe amapindulitsa thanzi la maso
Ma phytochemicals omwe amapezeka mu chipatsocho amateteza ku matenda omwe amapezeka m'maso. Mu phunziro lina, mphesa Mbewa zinadyetsa chakudya chokhala ndi mphesaanali ndi ntchito yabwino ya retina poyerekeza ndi mbewa zomwe sizimadyetsedwa mkaka.
Pakafukufuku wa test tube, resveratrol idapezeka kuti imateteza maselo a retina m'diso la munthu ku kuwala kwa ultraviolet A. Ichi ndi matenda wamba wamaso. zaka zokhudzana ndi macular degeneration (AMD) akhoza kuchepetsa chiopsezo cha chitukuko.
Malinga ndi kafukufuku wowunikira, resveratrol ingathandizenso kuteteza ku glaucoma, ng'ala, ndi matenda amaso a shuga.
Komanso, mphesalutein ndi zeaxanthin Lili ndi ma antioxidants. Kafukufuku wina wasonyeza kuti mankhwalawa amalepheretsa maso kuti asawonongeke ndi kuwala kwa buluu.
Kuwongolera kukumbukira, chidwi ndi malingaliro
kudya mphesaImawonjezera kukumbukira, imapindulitsa thanzi la ubongo. Pakufufuza kwa milungu 12 kwa akulu akulu athanzi, 250 mg tsiku lililonse kuchotsa mphesakuchulukitsa kwambiri mayeso ozindikira omwe amayesa chidwi, kukumbukira, ndi chilankhulo poyerekeza ndi zoyambira.
Kafukufuku wina mwa achinyamata athanzi, 8 magalamu (230 ml) madzi a mphesaZasonyezedwa kuti kumwa mowa kumawonjezera liwiro la luso la kukumbukira komanso kusinthasintha kwa mphindi 20 mutatha kumwa.
Kafukufuku wa makoswe awonetsa kuti resveratrol imathandizira kuphunzira, kukumbukira komanso malingaliro akatengedwa kwa masabata a 4. Kuonjezera apo, makoswewo anali atawonjezera ntchito za ubongo ndikuwonetsa zizindikiro za kukula ndi kutuluka kwa magazi.
Resveratrol, Matenda a Alzheimer'sIkhozanso kuteteza ku dandruff, koma maphunziro mwa anthu amafunika kutsimikizira izi.
Lili ndi zakudya zambiri zofunika pa thanzi la mafupa
mphesacalcium, magnesium, potaziyamu, phosphorous, manganese Lili ndi mavitamini ndi mchere wambiri wofunikira kuti mafupa akhale ndi thanzi labwino, monga vitamini K ndi vitamini K.
Ngakhale kuti maphunziro a makoswe asonyeza kuti resveratrol imawonjezera mphamvu ya mafupa, zotsatirazi sizinatsimikizidwe mwa anthu.
Mu kafukufuku wina, kuzizira-zouma kwa masabata 8 ufa wa mphesa makoswe odyetsera ufawo anali ndi mafupa abwino a resorption ndi kusunga kashiamu kusiyana ndi makoswe omwe sanalandire ufa.
Amateteza ku matenda ena a bakiteriya, ma virus ndi yisiti
mphesaZasonyezedwa kuti mankhwala ambiri omwe ali mu mankhwalawa amateteza ndi kulimbana ndi matenda a bakiteriya ndi mavairasi.
Chipatsocho ndi gwero labwino la vitamini C, lomwe limadziwika kuti limathandiza kwambiri chitetezo chamthupi. mphesa khungu Tingafinyezawonetsedwa kuti zimateteza ku kachilombo ka chimfine mu maphunziro a test tube.
Kuphatikiza apo, mankhwala ake adayimitsa kachilombo ka herpes, nkhuku ndi mafangasi kuti asafalikire m'maphunziro a test tube.
Resveratrol imathanso kuteteza ku matenda obwera ndi chakudya. Mukawonjezeredwa kumitundu yosiyanasiyana yazakudya, E. Coli Zapezeka kuti zimalepheretsa kukula kwa mabakiteriya owopsa monga
amachepetsa ukalamba
mphesaZomera zomwe zimapezeka muzomera zimatha kusokoneza ukalamba komanso moyo wautali. Resveratrol yasonyezedwa kuti imatalikitsa moyo wa zinyama zosiyanasiyana. Chigawochi chimapangitsa banja la mapuloteni otchedwa sirtuins omwe amagwirizanitsidwa ndi moyo wautali.
Imodzi mwa jini yomwe imayendetsedwa ndi resveratrol ndi jini ya SirT1. Uwu ndiye jini yomweyi yomwe imayendetsedwa ndi zakudya zopatsa mphamvu zochepa zomwe zalumikizidwa ndi moyo wautali m'maphunziro a nyama.
Resveratrol imakhudzanso majini ena angapo okhudzana ndi ukalamba komanso moyo wautali.
Amachepetsa kutupa
Kutupa kosatha kumagwira ntchito yofunika kwambiri pakukula kwa matenda osatha monga khansa, matenda a mtima, shuga, nyamakazi ndi matenda a autoimmune. Resveratrol imawonetsa mphamvu zotsutsa-kutupa.
Pakufufuza kwa amuna 24 omwe ali ndi metabolic syndrome - chowopsa cha matenda amtima - pafupifupi makapu 1,5 (252 magalamu) mphesa zatsopanochofanana ndi mphesa ufa wa mphesakuchuluka kwa mankhwala odana ndi kutupa m'magazi awo.
Mofananamo, mu kafukufuku wina wa anthu 75 omwe ali ndi matenda a mtima, mphesa ufa wa mphesa adapezeka kuti akuwonjezera mankhwala oletsa kutupa poyerekeza ndi gulu lolamulira.
Pa kafukufuku wa makoswe omwe ali ndi matenda otupa m'matumbo, madzi a mphesaZatsimikiziridwa kuti sizimangowonjezera zizindikiro za matendawa, komanso zimawonjezera magazi a mankhwala odana ndi kutupa.
Ubwino wa Mphesa Pakhungu
Gulu la resveratrol mu chipatso limalimbana ndi kupsinjika kwa okosijeni, chinthu chomwe chingasokoneze thanzi la khungu. Resveratrol ili ndi zotsatira za photoprotective.
Ngakhale kuti sizokoma, ndi zopanda vuto kuti anthu ambiri azidya. Palibe vuto kutafuna ndi kumeza.
Pansi mbewu za mphesamafuta a mphesa ndi mphesa chotsitsa ntchito kupanga.
Koma anthu ena mbewu za mphesa sayenera kudya. Kafukufuku wina mphesa chotsitsaZapeza kuti turmeric ili ndi mphamvu zochepetsera magazi, zomwe zingasokoneze mankhwala ochepetsa magazi kapena kukhala osatetezeka kwa anthu omwe ali ndi vuto la magazi.
Komabe, anthu ambiri sangakhale pachiwopsezo chachikulu cha kuyanjana kumeneku mwa kudya mphesa zokhala ndi mbewu zonse.
Ubwino wodya mphesa
Mbeu za mphesa zili ndi mitundu ingapo ya zomera zomwe zingapereke ubwino wathanzi. Mwachitsanzo, ali ndi proanthocyanidins wambiri, polyphenol yokhala ndi antioxidant yomwe imapatsa zomera mtundu wake wofiira, wabuluu, kapena wofiirira.
Antioxidants amachepetsa kutupa ndikuteteza thupi lathu ku nkhawa za okosijeni, potsirizira pake kuteteza kagayidwe kachakudya ndi matenda aakulu.
Proanthocyanidins opangidwa kuchokera ku mbewu ya mphesa amachepetsa kutupa ndi kutupa kuti magazi aziyenda bwino zingathandize.
Ma antioxidants okhala ndi antioxidant otchedwa flavonoids, makamaka gallic acid, catechin, ndi epicatechin, amapezekanso mumbewu zambiri.
Ma flavonoids awa ali ndi ma free radical scavenging komanso anti-inflammatory properties zomwe zingakhale zothandiza kwambiri pa thanzi laubongo. Kafukufuku akuwonetsa kuti zitha kuchedwetsa kuyambika kwa matenda a neurodegenerative monga Alzheimer's.
mphesa Lilinso ndi melatonin, yomwe imakhazikika pakati pake ikakhwima. MelatoninNdi hormone yomwe imayendetsa maulendo a circadian monga machitidwe ogona.
mphesalili ndi zakudya zambiri zofunika ndi zomera zamphamvu zomwe zimapindulitsa thanzi lathu. Ngakhale zili ndi shuga, zimakhala ndi index yotsika ya glycemic ndipo sizikweza shuga wambiri m'magazi.
Ma Antioxidants omwe amapezeka mumphesa, monga resveratrol, amachepetsa kutupa ndikuteteza ku khansa, matenda a mtima ndi shuga.
