Chii chinonzi Blue Colored Fruits uye Zvakanakira Zvazvo?

Zvibereko zvine ruvara rwebhuruu mavara ayo anopenya polyphenol Zvinotora zvinobatsira chirimwa makomisheni anonzi Iyo yakanyanya kukwirira mu anthocyanins, boka re polyphenol rinovapa ruvara rwebhuruu. Mishonga iyi inopa zvakawanda kupfuura ruvara chete.

Zvidzidzo zvinoratidza kuti kudyisa anthocyanins kunogona kusimbisa hutano hwemoyo, kuderedza njodzi yekufutisa, Type 2 chirwere cheshuga, mamwe magomarara uye zvimwe zvirwere.

pano "Pane muchero weblue?" nemhinduro kumubvunzo "blue fruit names and benefits"...

Chii chinonzi Blue Colored Fruits?

Blueberries

BlueberriesInonaka uye izere nezvinovaka muviri. Iyo yakaderera mumakoriyori asi ine yakakwira huwandu hwefiber, yakakosha mamicronutrients senge manganese, vhitamini C uye K.

Iyi michero inonaka yakakwira muanthocyanins, ane simba antioxidants anobatsira kudzivirira maseru kubva mukukuvadzwa nemamorekuru asina kugadzikana anonzi ma free radicals.

Maererano neongororo yakaitwa muvarume gumi vane utano hwakanaka, ma<em>antioxidants anowanikwa mumakapu maviri (10 gramu) eblueberries anogona kudzivirira DNA pakarepo pakukuvadzwa kwemahara.

Uyezve, tsvakurudzo inoratidza kuti kudya kudya kwakakwirira muanthocyanins, inowanikwa mublueberries nemimwe michero nemiriwo, zvinogona kubatsira kudzivirira mamiriro ehuropi uye zvirwere zvisingaperi zvakadai sechirwere chemwoyo, chirwere cheshuga chechipiri, kenza uye Alzheimer's.

Blackberry

Blackberries inotapira uye inovaka muviri, inopa hutano hwakasiyana-siyana. muchero webhuruu wakasvibandizvo 144 magiramu emablackberries ane magiramu masere efiber, pamwe ne8% yeRecommended Daily Value (DV) yemanganese uye 40% yeDV yevhitamini C. Saizi imwechete yekushumira inopa 34% yeDV yevhitamini K.

vitamini K Inokosha pakuvhara ropa uye inoita basa rinokosha muhutano hwemapfupa.

Kunyange zvazvo hukama huri pakati pevhitamini K nehutano hwemapfupa huchiri kuongororwa, masayendisiti anotenda kuti kushayikwa kwevhitamini K kunogona kukonzera osteoporosis, mamiriro ezvinhu apo mapfupa anova asina simba uye brittle.

Miriwo yeshizha yakasvibira ndiyo yakakwirira muvhitamini K, nepo michero mishoma, yakadai semablackberries, blueberries, uye prunes, ine zvakawanda zvinobatsira kuzadzisa zvavanoda zuva nezuva.

Blackberries inotakurwa nefiber, manganese uye vhitamini C. Ichowo chimwe chezvibereko zvishomanana zvakakwirira mu vitamin K, iyo inoita basa rinokosha mukuvhara ropa uye hutano hwemapfupa.

Elder-berry

Elder-berryndeimwe yemishonga yemakwenzi ine mukurumbira pasi rose. Uyu muchero webhuruu-pepuru unosimbisa immune system uye unopa dziviriro padzihwa nefuruu. Inobatsira vanhu kupora nekukurumidza kubva kuzvirwere izvi.

Tsvagiridzo inoratidza kuti iyo inobatsira chirimwa makomisheni muelderberry inogona kumisikidza ane hutano masero ekudzivirira anobatsira kurwisa kutonhora uye furuwenza hutachiona.

Ongororo dzeTest-tube dzinoratidza kuti zvakanyungudutswa elderberry zvinogona kurwisa hutachiona hwefuruu uye kudzivirira kubva mukutapurira maseru, asi izvi zvichiri kuongororwa.

Muchidzidzo chemazuva mashanu, kutora zvipunu zvina (5 ml) elderberry manyuchi pazuva zvakabatsira vanhu vane furuwenza kupora avhareji yemazuva mana nekukurumidza kupfuura avo vasina kutora chekuwedzera.

Elderberry muchero zvakare wakakwira muvhitamini C uye B6, miviri miviri inozivikanwa kutsigira ine hutano immune system. Ingori 1 kapu (145 gramu) ye elderberry inopa 6% uye 58% yeDV yevhitamini C uye B20, zvichiteerana.

Cherechedza kuti zvingava zvakanakisisa kubika michero iyi. Raw elderberry inogona kukonzera kusagadzikana mudumbu, kunyanya kana ikadyiwa isina kuibva. 

Elderberry muchero wepepuru-blue unovaka muviri unoshandiswa zvakanyanya semushonga wechisikigo wekutonhora uye furuwenza zviratidzo.

Concord Grape (Black Grape)

Concord muchero une hutano, wepepuru-blue unogona kudyiwa uri mutsva kana kushandiswa kugadzira waini, muto, uye jamu.

Iine inobatsira chirimwa makomisheni anoita se antioxidants. Concord mazambiringa ane mazinga akakwirira ezvisanganiswa izvi kupfuura mazambiringa epepuru, girinhi kana matsvuku.

Semuenzaniso, mune chidzidzo che1,5-vhiki umo vanhu vakanwa 360 makapu (9 ml) yeconcord muto wemazambiringa pazuva, kuwedzera kweanobatsira immune cell kuverenga uye ropa antioxidant mazinga akaonekwa achienzaniswa neboka re placebo.

Pamusoro pezvo, zvidzidzo zvidiki zvinoverengeka zvinoratidza kuti kunwa concord muto wemuzambiringa kunogona kuvandudza ndangariro, mafungiro, uye hutano hwehuropi.

Purple-blue concord berry inogona kuwedzera kusadzivirirwa, mafungiro, uye hutano hwehuropi, asi zvimwe zvidzidzo zvinodikanwa kusimbisa izvi.

Black Currant

Black Currant iberry rine bluish-purple hue. Inoshandiswa yakachena, yakaomeswa kana mujamu nejusi.

Black currant inozivikanwa uye ine simba antioxidant. vitamini C yakanyanya kukwirira. Kapu imwe (112 magiramu) yeblackcurrant nyowani inopa zvakapetwa kaviri DV yevhitamini iyi.

Se antioxidant, vhitamini C inodzivirira kubva mukukuvadzwa kwemasero uye zvirwere zvisingaperi, imwe yacho chirwere chemoyo.

Pamusoro pezvo, vhitamini C inoita basa rakakosha mukupora maronda, immune system, uye kuchengetedza ganda, mapfupa, uye mazino.

Damson Plum

Damson plum inoshandiswa kugadzira jamu kana kudyiwa yakaomeswa. Prunes isarudzo yakakurumbira kune nyaya dzekugaya senge kuvimbiswa.

Yakakwirira mufiber, 1/2 kapu (82 gramu) ine 6 magiramu efiber. Plums zvakare ine mamwe macompounds echirimwa anokurudzira kufamba kwebowel uye rudzi rweshuga doro rinonzi sorbitol.

Blue Tomato

Madomasi ebhuruu ane anthocyanins akawanda. Iyo yakakwira anthocyanin yemukati inopa iyo yepepuru-yebhuruu hue. Iyo zvakare ine simba antioxidant komputa. lycopene inopa.

Ongororo dzinoverengeka dzinoratidza kuti kudya chikafu-chakapfuma-anthocyanin kunogona kuderedza kuzvimba, kudzivirira kubva kuchirwere chemoyo, nekuvandudza hutano hwemaziso nehuropi.

Observational studies inobatanidza lycopene-rich diet ine ngozi yakaderedzwa yechirwere chemoyo, sitiroko, uye kenza yeprostate.

Madomasi ebhuruu anopa makomisheni akapfuma muanthocyanins achichengeta huwandu hwakawanda hwemamwe anobatsira chirimwa makomisheni ane chekuita nenjodzi yakadzikira yechirwere chemoyo, sitiroko, uye kenza yeprostate.

Ndeapi Mabhenefiti eBlue Foods?

chikafu chebhuruu Yakapfuma mu anthocyanins uye resveratrol. Aya ndiwo phytochemicals inowedzera hutano inotakurwa ne antioxidants. MaAntioxidants akanakira kudzivirirwa kwemuviri wedu.

Iyo yebhuruu pigment mublueberries uye zvimwe zvekudya zvebhuruu zvinobva kune anthocyanins, antioxidant iyo ine inongoitika polyphenols.

Kusviba kwemuchero kana muriwo, ndiko kuwedzera kwepigment. Semuenzaniso, blueberries ine 15 akasiyana anthocyanins.

Anthocyanins inoshanda nekupa mahara radicals erekitironi, iyo inovabvumira kuti vave mamorekuru asingakuvadzi vasati vakuvadza muviri. 

Mahara radicals anoita kuti muviri ugare uri pasi pekunetseka kweoxidative nekuti vanogara vachitsvaga maerekitironi emahara kuti abatane, uye kana vasingawane mufananidzi wavo, anokuvadza masisitimu emuviri. Naizvozvo, anthocyanins inoderedza zvakananga kuzvimba mumuviri.

chikafu chebhuruuResveratrol, iyo inowanikwa mumusidhari, inogona kuuraya cancer maseru. Resveratrol ndeye antioxidant ine anti-kuchembera uye inodzivirira zvirwere.

Izvo zvakare zvakanaka kune hutano hwemoyo sezvo zvichibatsira kuderedza kuzvimba mumuviri pamwe neiyo yakaipa cholesterol. Tsvakurudzo dzinoverengeka dzakagumisa kuti iyi antioxidant inobatsirawo kudzivirira Alzheimer's.

Zvimwe zvinobatsira zvekudya zvebhuruu Ndizvo sezvinotevera:

-Inobatsira kuhutano hwese uye inorwisa zvirwere-zvinokonzera mahara radicals.

- Inotsigira hutano hwehutano.

- Inotsigira hutano hwehuropi.

- Inowedzera yakanaka cholesterol mazinga (HLD).

– Inoderedza BP.

– Inodzivirira kubva kune mamwe marudzi egomarara.

– Inodzivirira chirwere cheshuga.

- Inodzivirira dzihwa nefuruu.

Semagumo;

Kunze kwekunaka blueberries inopa hutano hwakasiyana-siyana hwehutano. Iwo ane nutrient-dense masosi emasimba ane antioxidants, anosanganisira vhitamini C uye anobatsira chirimwa makomisheni anonzi anthocyanins.

Nekuda kweiyo yakakwira antioxidant yemukati, ma berries aya anoderedza kuzvimba uye anoachengeta kure nemamiriro asingaperi senge chirwere chemoyo uye Type 2 chirwere cheshuga.