Zviri muChinyorwa
Kutenda kuhuwandu hwayo hwepamusoro hwemiti yemiti ine simba, yakasikwa zvokudya zvepepuru inopa hutano hwakasiyana-siyana hwehutano.
Kunyange zvazvo ruvara rwepepuru rinowanzobatanidzwa nemichero, rinowanikwa mune zvakawanda, kusanganisira miriwo uye zviyo. chikafu chepepuru Pane mhando.
pano Zvakanakira michero yepepuru nemuriwo wepepuru…
Chii chinonzi Purple Fruits uye Vegetables?
Blackberry
Blackberry inonyanya kuzivikanwa michero yepepuruanobva. Uyu muchero une muto wakazara neane simba anthocyanin pigments.
Anthocyanins imhando inopa chikafu chepepuru, bhuruu, kana ruvara rutsvuku. polyphenol musanganiswa. Zvinowanikwa muhuwandu hwepamusoro mune zvimwe zvibereko, miriwo, uye zviyo pane iyi runyorwa.
Ivo vanoita seakasimba antioxidants mumuviri, kuchengetedza maseru kubva mukukuvadzwa uye kuderedza kuzvimba, izvo zvinogona kuve nemhedzisiro yehutano husina kunaka.
Blackberries anewo mamwe ane simba polyphenol antioxidants, vitamini CIine fiber uye micronutrients yakadai se folate, magnesium, potassium uye manganese.
yepepuru cauliflower
Koliflower yepepuru muriwo unoyevedza chaizvo. Kusiyana nemarudzi ane mavara machena, koliflower yepepuru ine anthocyanins, nekuda kwekuchinja kwemajini kunoita kuti dzive neruvara rwepepuru.
Purple cauliflower haingowedzeri ruvara kune chero chikafu, asiwo inopa anti-kuzvimba mabhenefiti uye inodzivirira kune mamwe magomarara, kusanganisira colorectal cancer.
mupunga mutema
mupunga mutema ( Oryza sativa L. indica ) mupunga wakasarudzika unoshanduka kuita ruvara rwepepuru kana wabikwa. Kusiyana nemamwe marudzi emupunga, inzvimbo yakanaka kwazvo yekurwisa cancer anthocyanins.
Mupunga mutsvuku anthocyanins wakaratidzwa kuvharisa cancer cell kukura uye kukonzera cancer cell kufa mu in vitro uye zvidzidzo zvemhuka.
mbambaira yepepuru
MbambairaIcho chikafu chinovaka muviri chinopa mavhitamini akawanda nemaminerari, kusanganisira vhitamini C, provitamin A, potassium uye B mavhitaminzi.
Mukuwedzera kune izvi zvinovaka muviri, mbatatisi yepepuru inopa anthocyanin antioxidants. Zvidzidzo zvechubhu nemhuka zvinoratidza kuti mbatatisi yepepuru inogona kunge ine anti-inflammatory properties uye inodzivirira kubva kune mamwe marudzi egomarara, kusanganisira gomarara remudumbu.
eggplant
eggplant Inowanikwa mumarudzi akasiyana-siyana, asi inonyanya kuzivikanwa ndeyepepuru. Kunyangwe isiri seyakaomesesa sezvimwe zvikafu pane iyi runyorwa, eggplant yakakwira mune antioxidants uye manganese, mineral yakakosha kune hutano hwemapfupa uye metabolism.
Iyo peel yepepuru eggplant inonyanya kuomarara maererano neanthocyanin nasunin, iyo yakawanikwa iine anti-kuzvimba uye inodzivirira moyo zvivakwa mumhuka uye test-tube zvidzidzo.
purple karoti
purple karotiMuriwo unotapira une zvakasiyana-siyana zvepolyphenol antioxidants, kusanganisira anthocyanins, cinnamic acid, uye chlorogenic acid. Karoti yepepuru ine yakawanda polyphenol antioxidants kupfuura chero imwe mhando yekaroti.
passion fruit
Passiflora edulis, passion fruit inokura pamuzambiringa wekupisa. Ripe passion fruit ine gobvu reyero kana repurple rinovhara nyama yaro yakapfava.
Passion muchero ine yakakosha polyphenol antioxidant inonzi piceatannol, iyo yakaratidzwa kuva yakakosha kune hutano hweganda.
purple mangosteen
mangosteen mucheroIine goko rekunze rakaomarara, repepuru. Ichi chibereko chine folate uye fiber, yakakosha B vhitamini kune akawanda akakosha maitiro mumuviri wedu, kusanganisira kugadzirwa kweDNA nemasero matsvuku eropa.
Ichi chibereko chakasiyana chine antioxidant inonzi xanphone, iyo yakaratidzwa mune zvimwe zvidzidzo kuti ipe anti-inflammatory, neuroprotective uye anticancer properties.
purple asparagus
Kunyange asparagasiKunyange zvazvo ruvara rwegirinhi rwemuriwo uyu rwuchinyanya kuzivikanwa, kune zvakare chena neruvara rwepepuru rwemuriwo uyu.
Purple asparagus inowedzera kukwezva kwekuona uye kudya kwakanaka kune mabikirwo, ichipa akapfuma mavhitamini, zvicherwa uye zvine simba chirimwa makomisheni. Iyo yakanaka sosi yeanthocyanins.
Purple asparagus ndiyo yakasiyana-siyana yeasparagus ine yakanyanya kuwanda yerutin, polyphenol chirimwa pigment ine simba cardioprotective uye anticancer properties.
yepepuru kabichi
Mhando dzese dzemakabheji dzinovaka muviri zvakanyanya. Neizvi, yepepuru kabichi ine anthocyanins, iyo inowedzera kuwedzera mabhenefiti emuriwo uyu.
Kabheji repepuru rine fiber, provitamin A uye vhitamini C. Kutenda kuhupamhi hwemiti yemiti ine simba inowanikwa mumashizha ayo, inopa simba rinopesana nekuputika.
Acai berry
Acai berrymuchero wepepuru wakasviba une anthocyanins. Uyu muchero wepepuru unonaka unobatsira hutano munzira dzakawanda. Inogona kuwedzera ropa re antioxidant content uye kubatsira kuderedza high cholesterol, mazinga ehuga uye kuzvimba.
dragon muchero
tsvuku dragon muchero, ine nyama inopenya, yakatsvuka-yepepuru yakashongedzwa nemhodzi duku, nhema, inodyiwa. Muchero wemunzvimbo inopisa uyu une magadzirirwo ekiwi uye kazhinji munyoro mukunaka.
Dhiragoni michero ine macalorie mashoma uye yakazara nefiber, vhitamini C uye magnesium. Red dragon fruit inewo yakanyanya kuwanda kweanodzivirira antioxidants.
Tsvagiridzo yeTube inoratidza kuti kubviswa kubva mutsvuku dhiragoni muchero kunogona kumisa kukura kwemamwe maseru egomarara remunhu, kusanganisira gomarara rezamu, uye kukonzera kufa kwegomarara.
Purple Barley
bhariitsanga inouya nemavara akasiyana-siyana, kusanganisira nhema, bhuruu, yero, nepepuru.
Mhando dzose dzebhari dzakakwirira mu fiber uye zvicherwa zvakadai se manganese, iron, magnesium uye selenium. Pamwe chete nezvinovaka muviri izvi, bhari yepepuru inotakurwa neanthocyanins, zvichiita kuti ive sarudzo yakanaka kune inovaka muviri.
Bhari zvakare yakakwira mu beta-glucan, rudzi rwefiber yakabatana nehuwandu hwehutano hwakanaka. Tsvagiridzo inoratidza kuti beta-glucan inogona kuvandudza hutano hwekugaya, kuderedza njodzi yechirwere chemoyo, uye kugadzirisa immune system.
Pamusoro pezvo, avo vanodya zviyo zvakapfuma zviyo zvakaita sebhari yepepuru vane mwero wakaderera wezvirwere senge Type 2 chirwere cheshuga, chirwere chemoyo uye mamwe magomarara.
Ndezvipi Zvakanakira Zvekudya Zvepepuru?
Icho chokwadi chakasimbiswa nesainzi, kusviba kwechikafu, kunowedzera iyo antioxidant level. MaAntioxidants ane hunyanzvi hwekubvisa mahara radicals uye kuita kuti utaridzike mudiki.
Naizvozvo, zvikafu zvakasviba zvine pigment yepepuru, zvakaita sehanyanisi yepepuru, kabichi yepepuru, maonde matema, prunes, uye mablackberries, zvine masimba anoshamisa ekuporesa.
Iyo yepepuru pigment mune zvese izvi michero nemiriwo ine flavonoids, kusanganisira resveratrol, iyo inogona kubatsira kuderedza BP. ResveratrolInobatsira kusunungura masvingo emagetsi, inoderedza kudzvinyirira mutsinga uye inopa kutenderera kuri nani. chikafu chine ruvara rwepepuruine akasiyana polyphenols anogona kuderedza kuzvimba mhinduro mumuviri.
Zvokudya zvepepuru zvinodzivirira gomarara
Resveratrol, inowanikwa mumazambiringa epepuru, blueberries, cranberries, uye muto wemazambiringa, yakakwanisa kumisa kupararira kwegomarara remukati muzvidzidzo zvemhuka.
Zvimwe zvidzidzo zvinovimbisa zvinoratidzawo kuti resveratrol inogona kukonzera kufa kwegomarara mune zveprostate, zamu, ganda, chiropa, mapapu uye kenza yeropa.
Zvokudya zvine ruvara rwepepuru zvinorwisa maronda
Muchidzidzo che2011, anthocyanins inowanikwa mumabheriri yakaderedza kuumbwa kwemaronda emudumbu mumakonzo.
Vatsvagiri vakaona kuti izvi zvinoreva kuti ma antioxidants ari mublackberries anodzivirira oxidation uye anogara aripo mumuviri. glutathione Anofunga kuti inowedzera basa remamwe akakosha antioxidants akadai
Zvokudya zvepepuru zvakanakira chiropa
ine anthocyanins, yakadai seblueberries chikafu chepepuruinoderedza kukuvadzwa kunoitwa pachiropa nekunwa doro zvakanyanya.
Zvokudya zvepepuru zvakanakira mwoyo
Black currants inogona kuderedza "yakaipa" LDL cholesterol nekusvika 13 muzana ichisimudza "yakanaka" HDL cholesterol. Kuderedza cholesterol kunoderedza njodzi yechirwere chemoyo. Black currants uye blueberries ane huwandu hwakawanda hweanthocyanins.
Zvokudya zvepepuru zvinodzivirira zvirwere zveweti
Miriwo yakaita sehoriflower yepepuru, makarotsi epepuru uye makabheji epepuru ane anthocyanin, iyo imwe yechirimwa pigment inokonzera cranberry's urinary tract infection-kurwisa simba.
Ongororo yemurabhoritari inoratidza kuti mishonga yeanthocyanin inorwisa H. pylori, utachiona hunosimudzira maronda emudumbu uye zvirwere zveweti.
Semagumo;
Zvibereko zvepepuru nemuriwo wepepuru Inopa hutano hwakawanda uye inowedzera ruvara kune zvekudya. Izvi zvinopa anthocyanin antioxidant. Iyi antioxidant ine zvakawanda zvinobatsira.
Zvinyorwa Zvaunofanirwa Kuverenga
