Ndezvipi Zvakanakira Michero, Sei Tichifanira Kudya Muchero?

ZviberekoIcho chiri pakati pezvokudya zvine utano zvatingadya. Zvinonaka, zvinovaka muviri uye zvine hutano hunoshamisa.

"Nei tichifanira kudya michero", "Ndeipi kukosha kwemichero mukudya", "Ndezvipi zvakanakira michero", “Ndeipi michero inobatsira zvikuru” Ngatipindurei mibvunzo yenyu.

Zvakanakira Kudya Muchero

Iine antioxidants

Zviberekoinobatsira kudzora mahara radicals antioxidants inosanganisira. Mahara radicals mamorekuru asina kugadzikana anobatsira mune zvidiki asi kana nhamba dzawo dzanyanya kukwira anogona kukuvadza maseru edu uye kukonzera oxidative kusagadzikana.

Zvibereko; Iwo akanakisa masosi e antioxidants akadai anthocyanins, ellagic acid uye resveratrol. Pamusoro pekuchengetedza masero edu, izvi zvinomera zvezvirimwa zvinoderedzawo njodzi yechirwere.

Inovandudza shuga yeropa uye insulin mhinduro

Zvibereko inovandudza shuga yeropa uye insulin mazinga. Tube uye zvidzidzo zvevanhu zvinoti zvinogona kudzivirira masero kubva kumazinga eshuga yepamusoro, kubatsira kuvandudza insulin senitivity, uye kuderedza shuga yeropa uye insulin mhinduro kune yakakwira-carb chikafu. Migumisiro iyi yakakosha nokuti ivo insulin kurambandicho chikonzero chekubuda kwayo.

Yakakwira mufiber

ZviberekoIyo yakanaka sosi yefiber, kusanganisira soluble fiber. Zvidzidzo zvinoratidza kuti kudya soluble fiber kunononoka kufamba kwechikafu mudumbu rekudya, kunoderedza nzara uye kunowedzera kunzwa kwekuzara. Izvi zvinoderedza kudya kwako koriori uye zvinoita kuti uremu huve nyore.

Uyezve, fiber inobatsira kuderedza huwandu hwemakoriori atinotora kubva muchikafu. Imwe ongororo yakawana kuti kupeta kaviri kudya kwako kwefiber kwakatungamira kune 130 mashoma macalorie pazuva.

Inopa zvakawanda zvinovaka muviri

Zvibereko Iyo ine macalorie mashoma uye inovaka muviri zvakanyanya. Kunze kwekunge yakakwira mune antioxidants, inewo akasiyana mavhitamini nemamineral. Vanonyanya kukwira mu vitamin C. Kunze kweizvozvo, vane mavhitamini akafanana nemamineral zvirimo.

Vanobatsira kurwisa kuzvimba

Zvibereko Iine simba rinopesana nekuputika. Kuzvimba ndiko kudzivirira kwemuviri wedu kubva kuutachiona kana kukuvara. Asi kuputika kwenguva refu kunoitika nekuda kwemararamiro emazuva ano, kuwedzera kushushikana, kusakwana kwekuita muviri uye kusarudzwa kwezvokudya zvisina kunaka.

Rudzi urwu rwekuzvimba kusingaperi rwunotungamira kumamiriro akaita seshuga, chirwere chemoyo, uye kufutisa. Zvidzidzo, micheroZvidzidzo zvinoratidza kuti antioxidants mumisidhari inogona kubatsira kuderedza kuzvimba mamaki.

Vanobatsira kuderedza cholesterol

Zvokudya izvi kudya kunovaka moyo. Semuyenzaniso; Black raspberries uye mastrawberries anozivikanwa kuderedza cholesterol muvanhu vakafuta kana vane metabolic syndrome. Uyezve, michero Inodzivirira LDL cholesterol kubva pakuva oxidized kana kukuvadzwa, iyo iri njodzi huru yehosha yemoyo.

Benefits yemichero yeganda

ZviberekoMaAntioxidants ari paganda anoderedza kuunyana sezvo achibatsira kudzora mahara radicals, chimwe chezvikonzero zvinokonzeresa kukuvara kweganda kunokonzera kukwegura.

Kunyangwe kutsvagisa kushoma, ellagic acid inokonzera mamwe mabhenefiti ane chekuita neganda. Tube uye zvidzidzo zvemhuka zvinoratidza kuti iyi antioxidant inogona kudzivirira ganda kubva pakukuvadzwa nezuva.

Collagen ipuroteni iyo iri chikamu chechimiro cheganda redu. Inobatsira ganda kutambanudza uye kugara rakasimba. Kana collagen yakakuvadzwa, ganda rinosakara uye makwinya anogona kuumba.

Vanodzivirira kubva kugomarara

zvimwe micheroMazhinji antioxidants, anosanganisira anthocyanins, ellagic acid uye resveratrol, anowanikwa kuderedza njodzi yegomarara. Kunyanya, mhuka uye zvidzidzo zvevanhu zvibereko zvako; Zvinoratidza kuti inogona kudzivirira kubva esophageal, muromo, zamu uye colon cancer.

dzinoshandiswa zvakasiyana-siyana

Zvibereko Iyo ine mashoma makorikori, saka ndiyo yekutanga sarudzo yeavo vanoda kuderedza uremu. Organic nemhuka dzesango dzava kuwanikwa munzvimbo dzakawanda dzepasi. Kana dzisiri mumwaka, dzinogona kutengwa dzakaomeswa nechando uye dzakanyungudutswa sezvinodiwa.

Vanodzivirira tsinga dzeropa

Mukuwedzera pakuderedza cholesterol, micheroInopawo zvimwe zvikomborero zvehutano hwemwoyo, kusanganisira kuvandudza kushanda kwetsinga dzedu.

Masero akatenderedza tsinga dzedu anonzi endothelial masero. Anobatsira kudzora BP, kudzivirira ropa kugwamba, uye kuita mamwe mabasa anokosha. Kunyanya kuzvimba kunogona kukanganisa masero aya uye kuatadzisa kushanda zvakanaka. Izvi zvinonzi endothelial dysfunction, inova njodzi huru yechirwere chemoyo.

Muzvidzidzo, micheroYakawanikwa kuvandudza endothelial basa muvakuru vane hutano, vanhu vane metabolic syndrome, uye vanoputa.

zvinonaka

Dzinonaka zvekuti munhu wese afarire. Kunyangwe iwo ari echisikigo anotapira uye asingade yakawedzera sweetener, unogona kuwedzera imwe kamu cream uye woishandura kuita inoyevedza dessert. Iwe unogona kuwedzera kune yogati uye woipedza uye woishandisa sechikamu chemichero saladhi.

Ndezvipi Zvibereko Zvinonyanya Kubatsira?

Zvibereko zvakazara nemavhitamini, zvicherwa, fiber uye zvinomera zvinosanganiswa zvinonzi phytonutrients. Nokudaro, ndechimwe chezvokudya zvine utano zvatingadya.

Mimwe michero inotoonekwa se "superfoods" nekuda kwekuwanda kwavo mabhenefiti. Kunyangwe pasina tsananguro yechokwadi yezvinoumba superfood, ivo vanowanzo pfuma muhutano-hunosimudzira makomisheni ane antioxidant uye anti-kuzvimba zvivakwa.

Zvibereko zvakawanda zvakadzidzwa nekuda kwehutano hwavo. Nepo marudzi ese emichero achibatsira, mimwe michero inomira zvakasiyana kubva kune yakasara nekuda kwehutano hwakasimba hwekudya uye mabhenefiti akabatana.

pano zvakanakisisa super michero...

Erik

Pamusoro pekuravira kwayo kunonakidza, plums inopa huwandu hwakawanda hwevhitamini, zvicherwa uye zvinosimudzira hutano zvinomera zvinosanganiswa.

Iyo inonyanya kupfuma muhydroxycinnamic acids, rudzi rwe polyphenol antioxidant. MaAntioxidants anogona kuderedza njodzi yezvirwere zvakasiyana nekuderedza kukuvadzwa kwemasero kunokonzerwa nemamorekuru asina kugadzikana anonzi ma free radicals.

Plums zvakare akapfuma muvhitamini C uye provitamin A carotenoids, ese ane antioxidant uye anti-inflammatory properties.

mastrawberry 

mastrawberry Iyo inonyanya kukwira mune antioxidants yakadai sevhitamini C, anthocyanins, phenolic acids uye flavonoids. Muchidzidzo chemavhiki matatu, vakadzi makumi maviri nemumwe vaidya magiramu makumi maviri nemakumi mashanu emastrawberries echando pazuva vakawana kuwedzera kukuru kwe antioxidant basa muropa ravo.

Muchero une hutano uyu unogona kuderedza njodzi yechirwere. Zvidzidzo zvinoratidza kuti kudya sitiroberi kunogona kubatsira kudzikisa njodzi yechirwere chemoyo, kudzikisa kuputika mamaki uye kuwedzera fiber kudya, izvo zvese zvinogona kudzivirira kubva kuhutano husingagumi sechirwere chemoyo uye mamwe magomarara.

girepisi

Pasinei nehukuru hwayo, mazambiringa Hune simba rinovaka muviri. Kune akawanda marudzi, uye nepo iwo ese achiita sarudzo ine hutano, mamwe akakwira mune antioxidants kupfuura mamwe.

maapuro

maapuroIyo inosanganiswa nehuwandu hwehutano hwakanaka, kusanganisira yakaderera njodzi yechirwere chemoyo uye akati wandei kenza, kusanganisira colorectal cancer. Kunyanya, inzvimbo yakasungirirwa ye flavonoid antioxidants.

Chidzidzo chevanhu vanopfuura 56.000 chakabatanidza kudya kwakakwirira kwemaapuro uye zvimwe zvekudya zvine flavonoid zvine njodzi yakaderedzwa yekufa kubva kune zvese zvinokonzeresa, kusanganisira kenza uye chirwere chemoyo.

mapichisi

mapichisiInopa tsime rakanaka re fiber, vitamini C, provitamin A uye potassium, kuwedzera kune phytonutrients yakadai se phenolic acids uye carotenoids.

yekotapeya

yekotapeya Iine fiber, mafuta ane utano, potassium, magnesium, folate uye mavitamini C uye K1. Tsvagiridzo inoratidza kuti iyi michero ine mafuta inogona kubatsira kuderedza chirwere chemoyo njodzi dzakadai sehuremu, mazinga eshuga yeropa, uye LDL (yakaipa) cholesterol.

Blueberries 

Blueberriesninji Mabhenefiti anoshamisa akanyorwa. Chibereko ichi chine akati wandei ane simba antioxidants uye chakanyanya kupfuma mu anthocyanins, ari ezvirimwa pigment anoita 60% yezvese polyphenol makomisheni.

Kudya 1/3 kapu (113 magiramu) yemablueberries matsva muhuwandu hwepakati zuva rega rega kwave kwakabatana nenjodzi yakaderedzwa yechirwere chemoyo uye Type 2 chirwere cheshuga, uye zvishoma nezvishoma kuderera kwepfungwa kune vakura.

Cherry

Nekuda kwekuwanda kwayo kwevhitamini C uye polyphenol antioxidants CherryIine simba rinopesana nekuputika. Zvose zvinotapira uye zvakasvibirira cherries, pamwe chete nemuto wavo nehupfu, zvinosanganiswa nehuwandu hwehutano hwehutano.

bhuratifuru

Ongororo yezvidzidzo mune vanopfuura 12.000 vanhu, mazambiringa yakaratidza kuti vaya vaidya vaiva ne<em>magnesium, vhitamini C, potassium, uye fiber yakawanda kana zvichienzaniswa nevaya vasina.

Zvakare, ongororo yakawana kuti vakadzi vaidya magrapefruit vaive nehuremu hwemuviri hwakaderera, mazinga akaderera etriglyceride uye chiratidzo chekuzvimba C-reactive protein (CRP), pamwe nepamusoro HDL (yakanaka) cholesterol mazinga.

Blackberry

BlackberryIyo yakazara neanthocyanin pigments, uye humbowo hunoratidza kuti kudya muchero uyu nguva dzose kunopa hutano hunobatsira.

madomasi 

Kunyangwe ichionekwa semuriwo mukushandisa culinary madomasi iwo muchero. Iyo ndeimwe yeakapfuma masosi e lycopene, iyo carotenoid pigment yakabatana neine simba moyo inobatsira.

maonde

maondeMuchero wefiber-rich uyo unewo zvimwe zvinovaka muviri zvakaita se magnesium, potassium, calcium, uye mavhitaminzi B6 uye K1. Iyo inotakurwa ne polyphenol antioxidants iyo yakaratidzwa kuve ine akawanda mabhenefiti. 

razibheri

razibheriPamusoro pekupfuma mune polyphenol antioxidants, ndiyo imwe yeakapfuma masosi efiber pakati pemichero yese nemiriwo.

Test-tube uye zvidzidzo zvemhuka zvinoratidza kuti kudya raspberries kunogona kuderedza njodzi yechirwere chemoyo, Type 2 chirwere cheshuga, uye Alzheimer's.

Ropa orenji

Ropa orenji irenji rinotapira rine dzvuku rind nekuda kwekukwira kwaro kweanthocyanin. Inotakurwawo nevhitamini C, vhitamini inonyungudika mumvura inoshanda se antioxidant ine simba.

Nectarine

Manectarines ane vhitamini C yakawanda, beta carotene, uye mamwe akawanda maantioxidant compounds. Kudya michero yakapfuma mu beta carotene, senge nectarines, inogona kubatsira kuderedza njodzi yekurwara uye kufa nekukurumidza.

mutamba

basa rakawanda muchero wedambainozvibatanidza kune zvakasiyana-siyana zvehutano zvinobatsira. Zvidzidzo zvevanhu zvinoratidza kuti muto wemapomegranate uye zvakatorwa zvinogona kubatsira kuderedza oxidative kusagadzikana, BP, LDL (yakaipa) cholesterol, triglycerides, kuzvimba uye kukuvara kwemhasuru. Mhuka uye bvunzo-chubhu zvidzidzo zvakaona kuti ine anticancer zvimiro.

Kumquat

Kumquat Muchero mudiki, uneruvara rweorenji. Iyo yakakwirira muhutano-hunokurudzira hutano uye zvinomera zvinomera zvakaita sevhitamini C, polyphenols uye carotenoids. Yakashandiswa muChina kwemazana emakore sechisikigo kurapa kukosora, dzihwa, uye kuzvimba mamiriro.

Mango

MangoMuchero wekupisa uzere ne antioxidants senge gallic acid, quercetin uye ellagic acid, uye zvakare ine carotenoids lutein, alpha carotene uye beta carotene, iyo inopa muchero iwo yero ruvara.

Mango ine fiber yakawanda uye inobatsira kukurudzira kufamba kwehutano hwakanaka. Muchidzidzo che36-vhiki muvanhu makumi matatu nematanhatu vane chirwere chisingaperi, kudya 4 magiramu emango zuva nezuva zvakanyanya kuwedzera stool frequency uye kusagadzikana uye kuderedzwa mamakisi ekuzvimba kwematumbo, zvichienzaniswa neakaenzana dosi yefiber supplements.

Goji bheri

Nekuda kweiyo yakakwirira antioxidant mazinga, goji bheri Inosanganisirwa mumatin, tii, nemimwe mishonga yemakwenzi kurapa zvirwere zvinobata maziso, chiropa, itsvo, uye kugaya zvokudya.

Goji berry rine fiber yakawanda, polysaccharides, phenolic compounds uye carotenoid pigments inopa muchero uyu ruvara rwakajeka rweorange-tsvuku.

Cranberry 

Cranberries yakazara nemishonga inobatsira yemiti. Zvidzidzo zvevanhu nemhuka zvinoratidza kuti kudya cranberries uye zvigadzirwa zvecranberry zvinogona kuderedza mamwe mafuta eropa uye zvine anti-inflammatory, antioxidant, antibacterial, uye anti-diabetes effects.

Limon

Limon Yakapfuma muvhitamini C, mafuta anokosha uye polyphenol antioxidants.

Zvidzidzo zvevanhu, kudya lemon zuva nezuva, kufambandidavidze inoratidza kuti kana yabatanidzwa, inogona kubatsira kuderedza BP.

Test-tube uye zvidzidzo zvemhuka zvinoratidza kuti muchero uyu une simba rinopesana nekuputika, antioxidant, antimicrobial uye anti-diabetic properties.

papaya

papayaYakapfuma muvhitamini C, provitamin A, folate uye potassium. Iyo ine zvakare akawanda antioxidants asi yakanyanya kupfuma mu lycopene. Kudya michero ine lycopene yakawanda sepapaya inogona kudzivirira kubva kuchirwere chemoyo uye mamwe magomarara. 

visi

visiIcho chibereko chemvura chine fiber, vitamini C, provitamin A uye akawanda antioxidants. Zvidzidzo zvemhuka zvinoratidza kuti ine simba rinopesana nekuputika, kudzivirira huropi uye kutsigira chiropa.

Watermelon ndiyo yakapfuma yekudya sosi yeamino acid l-citrulline. L-citrulline inodiwa pakugadzirwa kwenitric oxide, iyo yakakosha pakuwedzera kweropa uye mamwe mabasa emuviri.

Acai berry

Acai berryIyo inopa akawanda mabhenefiti nekuda kweiyo polyphenol antioxidant yemukati. Semuenzaniso, zvidzidzo zvevanhu zvinobatanidza acai berry uye muto kune yakakwirira yeropa antioxidant mazinga, kudzivirira kubva mukukuvadzwa kwesero, uye kuderera kwemafuta eropa, shuga yeropa, uye insulin mazinga.