Ndezvipi Zvibereko Zvakaoma Mbeu uye Zvazvinobatsira?

michero yematomboIri ndiro zita rinowanzozivikanwa remichero ine simbi yakaoma pakati, yakadai sepeach, plum, cherry. michero yematomboPane gomba pakati penyama yavo yakapfava, ine muto, uye mukati megomba iri mune tsanga inoshandiswa semhodzi.

Pazasi ndiyo inonyanya kuzivikanwa michero yematomboruzivo nezve mabhenefiti avo uye kukosha kwekudya kunopihwa.

Chii chinonzi drupe?

Drupeimhando yemuchero ine mhodzi huru (kana gomba) pakati. Iyi michero inowanzova yerudzi rwePrunus uye ine ganda rakatetepa rine nyama yakapfava.

Kusiyana nemimwe michero, michero yematombo parunyoro rwemichero yematombo inomira kuibva mushure mekunhonga, zvinoreva kuti mwaka wemichero wematombo wakasimba zvishoma. 

Nekudaro, mhando dzakasiyana dzinokura panguva dzakasiyana uye zviri nyore kuwana akati wandei gore rose.

Kufanana nemamwe marudzi emichero, michero yematombo ndiyo yakanakisa sosi yevhitamini, zvicherwa, uye antioxidants uye inogona kubatsira kuvandudza hutano hwemapfupa, kuwedzera uremu kurasikirwa, kuvandudza immune system, nezvimwe. 

Ndezvipi Zvakanakira Nzungu?

DrupeZvinonaka, zvinovaka muviri uye zvine zvakawanda zvinobatsira pautano.

Inopa huwandu hwakawanda hwe antioxidants

michero yematomboyakakwira antioxidant-inopa chikafu, izvo zvakakosha makomisheni anogona kubatsira kurwisa mahara radicals kudzivirira kubva kukuvadzwa kwesero uye chirwere.

Tsvagiridzo inoratidza kuti ma antioxidants anogona kuita basa repakati mukukura kwezvisingaperi sechirwere chemoyo, cancer uye chirwere cheshuga.

Maererano neongororo yakaitwa muZaragoza, Spain, yakadai semanectarine michero yematombovhitamini C, flavonoids uye anthocyanins zvave kuda kuiswawoinzvimbo yakanaka kwazvo yeakawanda akakosha antioxidants, ese anogona kuderedza kuzvimba uye kudzivirira oxidative kusagadzikana.

Inotsigira hutano hwekudya

michero yematomboInotakurwa nefiber, chikafu chakakosha chinotsigira zvakasiyana-siyana zvehutano. Fiber inofamba nemudumbu isina kugezwa, ichinonotsa kubuda mudumbu uye ichiwedzera kuwanda kune stool kukurudzira kugara.

Tsvagiridzo inoratidza kuti kunze kwekusimudzira zvirinani kudzora shuga yeropa, kudzikisa BP uye kuchengetedza cholesterol mazinga, kuwedzera fiber kudya kwako kunogona kubatsira kudzivirira kubva kune dzakasiyana siyana dzekugaya dzakadai se acid reflux, hemorrhoids, constipation uye diverticulitis.

inosimbisa mapfupa

Zvizhinji drupe mhando ine vhitamini K yakakwirira, vhitamini inonyungudika nemafuta inozivikanwa nebasa rayo mukugwamba kweropa.

Zvisinei, vitamini K inokoshawo kune utano hwemapfupa; Inogona kubatsira kudzivirira matambudziko akakomba senge kuputsika, kurasikirwa kwemapfupa uye osteoporosis.

muAmerican Journal yeClinical Nutrition Imwe ongororo yakabudiswa yakataura kuti kuderera kwevhitamini K kudya kwakabatana nekuderera kwemamineral density muvakadzi.

Zvakare, imwe ongororo yakaratidza kuti vhitamini K yekuwedzera inogona kubatsira kudzivirira kubva pakutyoka kwevakadzi vepomenopausal.

Inotsigira immune function

Kudya michero yematombo zuva nezuvainopa zvakakwana vhitamini C kudya. Vitamin C imvura inonyungudika micronutrient inoshanda se antioxidant, kudzivirira kuumbwa kweanokuvadza emahara radicals anobatsira kuchirwere.

Vitamin C inonyanya kukosha kana zvasvika kune immune system. Maererano neimwe ongororo, kuwana vhitamini C yakakwana kubva muchikafu kunogona kubatsira kupfupisa nguva yezvirwere zvekufema sedzihwa.

Zvakare, zvikafu zvine vhitamini C zvinogona kuvandudza mhedzisiro yemamwe mamiriro akadai semabayo, marariya, uye manyoka.

Inobatsira kuderedza uremu

michero yematomboIwo akadzikira mumakoriyori asi akakwira mufiber, achivaita chikafu chakanakisa chekuderedza uremu.

Nekuti inobata zvishoma nezvishoma mumuviri, kuwedzera fiber kudya kunogona kubatsira kurwisa nzara pakati pekudya uye kubatsira kuwedzera uremu.

muChinyorwa cheNutrition  Chimwe chidzidzo chakawana kuti kudya kwakawanda fiber kwakabatana nekuderedzwa kwengozi yekurema uye kuwedzera kwemafuta muvakadzi.

Imwe tsvakurudzo inoratidza kuti kudya kwezvibereko kunogona kubatsirawo kutsigira uremu.

Ongororo yeKorea yakataura kuti mhedzisiro yemuchero inopesana nekufutisa inogona kuve nekuda kwekugona kwayo kuwedzera satiety, kuvandudza ura hutano, kuderedza yakazara calorie kudya, uye kupa akasiyana mavhitamini, zvicherwa, uye phytonutrients.

Inobatsira kune hutano hwemaziso

Kupa akawanda akasiyana antioxidants uye polyphenols kudya michero yematomboinogona kubatsira kuchengetedza hutano hwemaziso uye kudzivirira kubva kune zvirwere. 

Zvidzidzo, michero yematomboZvinoratidza kuti mune inogona kubatsira kudzivirira zera-rine chekuita nemacular degeneration, hosha inobata inenge 9 muzana yehuwandu hwevanhu uye inozivikanwa sechimwe chezvikonzero zvinotungamira zveupofu pakati pevakura.

Chii chinonzi Mbeu Yakaoma Michero?

Cherry

Cherry Ndiyo imwe yemichero yematombo anozivikanwa uye anodiwa. Kunze kwekunaka, ine zvakawanda zvevhitamini, zvicherwa uye zvine simba zvinomera zvinosanganiswa. Kapu imwe (154 gramu) yegomba, macheri matsva ane zvinotevera zvinovaka muviri: 

Calories: 97

Carbs: 25 gramu

Mapuroteni: 2 gramu

Mafuta: 0 gramu

Fiber: 3 gramu

Vitamin C: 18% yeReference Daily Intake (RDI)

Potassium: 10% yeRDI 

Cherries zvakare inzvimbo yakanaka yemhangura, magnesium, manganese, vitamini B6 uye K; Iyo yakazara neakasimba antioxidants, anosanganisira anthocyanins, procyanidins, flavonols, uye hydroxycinnamic acids.

Aya ma antioxidants anotamba mabasa mazhinji akakosha mumuviri, sekuchengetedza maseru kubva mukukuvadzwa kunokonzerwa nemamorekuru anonzi mahara radicals uye kuderedza kuzvimba.

Cherries ane zvakawanda zvinobatsira pahutano. Iyo inoderedza njodzi yemamwe mamiriro, anosanganisira chirwere chemoyo, neurodegenerative chirwere, uye Type 2 chirwere cheshuga.

Inobatsira kurara zviri nani, inogadzirisa mazinga eshuga yeropa, uye inoderedza mushure mekurovedza tsandanyama kurwadza, yakakwira cholesterol mazinga, BP, uye zviratidzo zvine chekuita nearthritis.

mapichisi

mapichisi, zvinonaka michero yematombomumwe wavo. Kunyange zvazvo yakaderera mumakoriyori, inopa humwe hutano hunokosha. Imwe hombe (175 gramu) peach ine zvinotevera zvinovaka muviri: 

Calories: 68

Carbs: 17 gramu

Mapuroteni: 2 gramu

Mafuta: 0 gramu

Fiber: 3 gramu

Vitamin C: 19% yeRDI

Vitamin A: 11% yeRDI

Potassium: 10% yeRDI

Peaches anewo mhangura yakawanda, manganese, mavitamini B3 (niacin), E uye K. 

Iyo zvakare yakazara necarotenoids senge beta carotene, lycopene, lutein, cryptoxanthin, uye zeaxanthin.

Carotenoids ndiwo mavara ezvirimwa anopa mapichisi ruvara rwakapfuma. Iine antioxidant uye anti-inflammatory effects uye inodzivirira kubva kune mamwe mamiriro akadai sekenza uye zvirwere zvemaziso.

Ramba uchifunga kuti peach peels anogona kuve ane 27 times more antioxidants pane muchero, saka idya iwo neganda kune yakanyanya kunaka hutano.

Erik

Erik, ine muto, inoshambidzika asi idiki asi ichipa huwandu hunoyemurika hwekudya michero yematombondizvo Izvo zvinovaka muviri zviri zviviri (66 gramu) plums ndezvizvi: 

Calories: 60

Carbs: 16 gramu

Mapuroteni: 1 gramu

Mafuta: 0 gramu

Fiber: 2 gramu

Vitamin C: 20% yeRDI

Vitamin A: 10% yeRDI

Vitamin K: 10% yeRDI 

Plums akakwirira mu-anti-inflammatory antioxidants, kusanganisira proanthocyanidins uye phenolic compounds se kaempferol. 

Phenolic komisheni inodzivirira maseru kubva mukukuvadzwa kunokonzerwa nemahara radicals uye kuderedza njodzi yezvirwere zvakaita seyeurodegenerative mamiriro uye chirwere chemoyo.

apricots

apricots, Muchero mudiki, weorenji une zvinovaka muviri zvinosimudzira hutano uye zvinosanganiswa nezvirimwa. Kapu imwe (165 gramu) yemaapricots akachekwa inopa chikafu chinotevera:

Calories: 79

Carbs: 19 gramu

Mapuroteni: 1 gramu

Mafuta: 0 gramu

Fiber: 3 gramu

Vitamin C: 27% yeRDI

Vitamin A: 64% yeRDI

Potassium: 12% yeRDI

Iyi michero inotapira inewo mavhitaminzi E uye K, pamwe chete nemavhitamini eB akasiyana-siyana. Maapricots matsva uye akaomeswa akapfuma mu beta carotene, carotenoid inoshanduka kuita vhitamini A mumuviri. Iine simba rehutano hwehutano.

Mukuwedzera, apricot inowedzera chiyero icho chikafu chinopfuura nepakati pekudya uye reflux zvinogona kuderedza nyaya dzekugaya dzakadai 

Mango

Mango zvine ruvara rwakajeka, muto unopisa drupendizvo Imwe mango (207 gramu) inopa zvinotevera zvinovaka muviri:

Calories: 173

Carbs: 31 gramu

Mapuroteni: 1 gramu

Mafuta: 1 gramu

Fiber: 4 gramu

Vitamin C: 96% yeRDI

Vitamin A: 32% yeRDI

Vitamin E: 12% yeRDI

Kunze kwezvinovaka muviri zvakanyorwa pamusoro, mango inzvimbo yakanaka yevhitamini B, vhitamini K. Sezvo iri muchero une fibrous, inobatsira pakugaya hutano. Inopawo dziviriro kubva kugomarara uye metabolic syndrome.

Semagumo;

Kunze kwecherry, peach, plum, apricot uye mango michero yematombo ane. Izvo hazvisi zvinonaka chete asiwo zvakasiyana-siyana uye zvinogona kunakidzwa se-on-the-go snack.