Umxholo wenqaku
iziqhamo zamatyeLigama eliqhelekileyo leziqhamo ezinobumba obunzima phakathi, njengepesika, iplamu, i-cherry. iziqhamo zamatyeKukho umngxuma kumbindi wenyama yazo ethambileyo nenencindi, yaye ngaphakathi kulo mngxuma kukho inkozo esetyenziswa njengembewu.
Ngezantsi zezona zaziwa kakhulu iziqhamo zamatyeulwazi malunga neenzuzo zabo kunye nexabiso lezondlo linikezelwa.
Yintoni i-drupe?
Drupeluhlobo lwesiqhamo esinembewu enkulu (okanye umngxuma) phakathi. Ezi ziqhamo ngokubanzi zezohlobo lwePrunus kwaye zinesikhumba esibhityileyo esinenyama ethambileyo.
Ngokungafaniyo nezinye iziqhamo, iziqhamo zamatye kuluhlu lweziqhamo zamatye ziyeka ukuvuthwa kamsinya emva kokuvuthwa, nto leyo ethetha ukuba ixesha leziqhamo zamatye liqina kancinci.
Nangona kunjalo, iintlobo ezahlukeneyo zivuthwa ngamaxesha ahlukeneyo kwaye kulula ukufumana iindidi ezininzi unyaka wonke.
Njengezinye iintlobo zeziqhamo, iziqhamo zamatye zingumthombo obalaseleyo weevithamini, iiminerali, kunye ne-antioxidants kwaye zinokunceda ukuphucula impilo yamathambo, ukunyusa ukulahleka kwesisindo, ukuphucula ukusebenza komzimba, kunye nokunye.
Ziziphi iingenelo zamandongomane?
DrupeZimnandi, zinesondlo kwaye zineenzuzo ezininzi zempilo.
Ibonelela ngamanqanaba aphezulu e-antioxidants
iziqhamo zamatyekukutya okubonelela nge-antioxidants ephezulu, okuyizinto ezibalulekileyo ezinokuthi zincede ukulwa ne-radicals yamahhala ukukhusela umonakalo weseli kunye nezifo.
Uphando lubonisa ukuba i-antioxidants inokudlala indima ephambili ekuphuhliseni iimeko ezingapheliyo ezifana nesifo senhliziyo, umhlaza kunye nesifo sikashukela.
Ngokutsho kophando olwenziwa eZaragoza, eSpeyin, njengee-nectarines iziqhamo zamatye, i-vitamin C, i-flavonoids kunye iianthocyanins imalunga nokubandakanywa nayoZingumthombo ogqwesileyo wee-antioxidants ezininzi ezibalulekileyo, zonke ezinokunciphisa ukuvuvukala kunye nokuthintela uxinzelelo lwe-oxidative.
Ixhasa impilo yokwetyisa
iziqhamo zamatyeIlayishwe ngefiber, isondlo esibalulekileyo esixhasa imiba eyahlukeneyo yempilo. Ifayibha ihamba kumzila wamathumbu engagatywanga, icotha ukukhupha isisu kwaye yongeza isambuku kwisitulo ukukhuthaza ukuba rhoqo.
Uphando lubonisa ukuba ngaphezu kokukhuthaza ulawulo olungcono lweswekile yegazi, ukunciphisa uxinzelelo lwegazi kunye nokugcina amanqanaba e-cholesterol, ukwandisa i-fiber intake yakho inokunceda ukukhusela kwimiba eyahlukeneyo yokugaya ukutya njenge-acid reflux, i-hemorrhoids, ukuqhina kunye ne-diverticulitis.
yomeleza amathambo
Uninzi drupe uhlobo luqulethe ivithamin K ephezulu, ivithamin enyibilikayo emafutheni eyaziwayo ngendima yayo ekuqiniseni igazi.
Nangona kunjalo, i-vitamin K nayo ibalulekile kwimpilo yamathambo; Inokukunceda ukuthintela iingxaki ezinzulu ezifana nokuqhekeka, ukulahleka kwamathambo kunye ne-osteoporosis.
kwi-American Journal of Clinical Nutrition Uphononongo olupapashiweyo lwaphawula ukuba ukuthathwa kwe-vitamin K ephantsi kwakunxulunyaniswa nokuncipha kwamathambo amaminerali kwabasetyhini.
Kwakhona, olunye uphando lubonise ukuba ukuxhaswa kwe-vitamin K kunokunceda ukukhusela ngokuqhekeka kwabasetyhini be-postmenopausal.
Ixhasa umsebenzi wokuzivikela komzimba
Ukutya iziqhamo zamatye yonke imihlaibonelela nge-vitamin C eyaneleyo yokutya. I-Vitamin C yi-micronutrient e-soluble yamanzi esebenza njenge-antioxidant, ikhusela ukubunjwa kwee-radicals eziyingozi ezibangela izifo.
I-Vitamin C nayo ibaluleke kakhulu xa kuziwa ekusebenzeni komzimba. Ngokutsho kolunye uphononongo, ukufumana ivithamin C eyaneleyo ekutyeni kunokunceda ukunciphisa ixesha losulelo lokuphefumla njengengqele eqhelekileyo.
Ngaphezu koko, ukutya okunevithamin C kunokuphucula iziphumo zezinye iimeko ezifana nenyumoniya, isifo seengcongconi, kunye nesifo sohudo.
Inceda ukunciphisa umzimba
iziqhamo zamatyeZiphantsi kweekhalori kodwa ziphezulu kwifayibha, zibenza babe kukutya okugqwesileyo kokunciphisa umzimba.
Kuba isebenza ngokucothayo emzimbeni, ukonyusa ifayibha intake kunokunceda ukulwa indlala phakathi kokutya kwaye kukuncede uzive ugcwele ukunyusa ukwehla kobunzima.
kwiJenali yeZondlo Olunye uphononongo lufumene ukuba ukutya ifayibha eninzi kudityaniswa nomngcipheko oncitshisiweyo wokufumana ubunzima kunye nokuzuza kwamafutha kwabasetyhini.
Olunye uphando lubonisa ukuba ukutya kweziqhamo kunokunceda ukuxhasa ukulawula ubunzima.
Uphononongo lwaseKorea luqaphele ukuba iziphumo zokuchasana nokutyeba kweziqhamo zinokuba ngenxa yokukwazi ukwandisa ukuhlutha, ukuphucula impilo yamathumbu, ukunciphisa inani lekhalori elipheleleyo, kunye nokubonelela ngeendidi zevithamini, iiminerali kunye ne-phytonutrients.
Iluncedo kwimpilo yamehlo
Ukubonelela ngeentlobo ezininzi ze-antioxidants kunye ne-polyphenols ukutya iziqhamo zamatyeinokunceda ukugcina impilo yamehlo kunye nokukhusela kwizifo.
Izifundo, iziqhamo zamatyeIbonisa ukuba i-in inokunceda ukuthintela ukuwohloka kwe-macular ezinxulumene neminyaka, isifo esichaphazela malunga ne-9 ekhulwini yabemi behlabathi kwaye sibonwa njengomnye wezizathu eziphambili zokungaboni phakathi kwabantu abadala.
Yintoni Imbewu Elukhuni Iziqhamo?
cherry
cherry Ngenye yezona ziqhamo zamatye ezaziwa kakhulu nezithandwayo. Ngaphandle kokuba mnandi, iqulethe intaphane yeevithamini, iiminerali kunye neekhompawundi zezityalo ezinamandla. Ikomityi enye (i-154 grams) ye-cherries ephothiweyo, esandul' ukutsha inomthamo wesondlo ulandelayo:
Iikhalori: 97
Iikhabhoni: 25 gram
Iiprotheni: 2 gram
Amafutha: 0 grams
Ifayibha: 3 grams
I-Vitamin C: i-18% ye-Reference Daily Intake (RDI)
Potassium: 10% yeRDI
Iicheri zikwangumthombo olungileyo we-copper, i-magnesium, i-manganese, iivithamini B6 kunye ne-K; Igcwele i-antioxidants enamandla, kuquka i-anthocyanins, i-procyanidins, i-flavonols, kunye ne-hydroxycinnamic acids.
Ezi antioxidants zidlala iindima ezininzi ezibalulekileyo emzimbeni, ezinjengokukhusela iiseli kumonakalo obangelwa yi-molecule ebizwa ngokuba yi-radicals yamahhala kunye nokunciphisa iinkqubo zokuvuvukala.
Iicheri zineenzuzo ezininzi zempilo. Iyanciphisa umngcipheko weemeko ezithile, kubandakanywa nesifo senhliziyo, izifo ze-neurodeergenerative, kunye nohlobo lwe-2 yeswekile.
Inceda ukulala ngcono, ilawula amanqanaba eswekile yegazi, kwaye inciphisa ukuqaqamba kwemisipha emva kokuzivocavoca, amanqanaba aphezulu e-cholesterol, uxinzelelo lwegazi, kunye neempawu ezinxulumene nesifo samathambo.
yeepesika
yeepesika, enencasa iziqhamo zamatyeyenye yazo. Nangona iphantsi kweekhalori, inika izondlo ezibalulekileyo. Ipesika enye enkulu (175 grams) inomthamo wesondlo ulandelayo:
Iikhalori: 68
Iikhabhoni: 17 gram
Iiprotheni: 2 gram
Amafutha: 0 grams
Ifayibha: 3 grams
I-Vitamin C: i-19% ye-RDI
I-Vitamin A: i-11% ye-RDI
Potassium: 10% yeRDI
Iipesika zikwaphezulu kwi-copper, manganese, iivithamini B3 (niacin), E kunye ne-K.
Ikwagcwele i-carotenoids efana ne-beta carotene, i-lycopene, i-lutein, i-cryptoxanthin, kunye ne-zeaxanthin.
IiCarotenoids zimibala yezityalo enika iipesika umbala wazo otyebileyo. Ine-antioxidant kunye ne-anti-inflammatory effects kwaye ikhusela kwiimeko ezithile ezifana nomhlaza kunye nezifo zamehlo.
Gcina ukhumbula ukuba iipelisi zepesika zinokuqulatha amaxesha angama-27 ngaphezulu kwe-antioxidants kunesiqhamo, ke zitye kunye nolusu ukuze ufumane inzuzo enkulu yezempilo.
erik
erik, ijusi, ishwabene kodwa incinci kodwa inika isixa esinomtsalane sezondlo iziqhamo zamatyeyi Isiqulatho sesondlo seeplamu ezimbini (66 grams) simi ngolu hlobo lulandelayo:
Iikhalori: 60
Iikhabhoni: 16 gram
Iiprotheni: 1 gram
Amafutha: 0 grams
Ifayibha: 2 grams
I-Vitamin C: i-20% ye-RDI
I-Vitamin A: i-10% ye-RDI
I-Vitamin K: i-10% ye-RDI
Iiplamu ziphezulu kwi-anti-inflammatory antioxidants, kuquka i-proanthocyanidins kunye neekhompawundi ze-phenolic ezifana ne-kaempferol.
Iikhompawundi ze-Phenolic zikhusela iiseli kumonakalo obangelwa yi-radicals yamahhala kunye nokunciphisa umngcipheko wezifo ezinjengeemeko ze-neurodeergenerative kunye nesifo senhliziyo.
Iapilkosi
Iapilkosi, Sisiqhamo esincinci, esi-orenji esiqulethe izondlo ezikhuthaza impilo kunye neekhompawundi zezityalo. Ikomityi enye (165 grams) yeeapilkosi ezisikiweyo ibonelela ngezi zondlo zilandelayo:
Iikhalori: 79
Iikhabhoni: 19 gram
Iiprotheni: 1 gram
Amafutha: 0 grams
Ifayibha: 3 grams
I-Vitamin C: i-27% ye-RDI
I-Vitamin A: i-64% ye-RDI
I-potassium: i-12% ye-RDI
La maqunube aswiti anevithamini E no-K eninzi, kunye neevithamini B ezahlukeneyo. Iiapilkosi ezintsha nezomisiweyo zizityebi kwi-beta carotene, i-carotenoid ejika ibe yi-vitamin A emzimbeni. Ineziphumo zempilo ezinamandla.
Ukongezelela, i-apricot yandisa izinga apho ukutya kudlula khona inkqubo yokugaya kunye Reflux ezinokuba nokunciphisa imiba yokwetyisa ezifana
imango
imango umbala oqaqambileyo, itropikhi enamanzi drupeyi Imango enye (207 grams) ibonelela ngezi zondlo zilandelayo:
Iikhalori: 173
Iikhabhoni: 31 gram
Iiprotheni: 1 gram
Amafutha: 1 grams
Ifayibha: 4 grams
I-Vitamin C: i-96% ye-RDI
I-Vitamin A: i-32% ye-RDI
I-Vitamin E: i-12% ye-RDI
Ngaphandle kwezondlo ezidweliswe ngasentla, imango ngumthombo olungileyo weevithamini B, ivithamin K. Kuba isisiqhamo esinefibrous, siluncedo kwimpilo yokwetyisa. Ikwabonelela ngokhuseleko kumhlaza kunye nesifo se-metabolic syndrome.
Ngenxa yoko;
Ngaphandle kwecherry, ipesika, iplamu, iapricot kunye nemango iziqhamo zamatye uye. Azimnandi nje kuphela kodwa zinezinto ezininzi kwaye zingonwatyelwa njenge-snack ehambayo.
Amanqaku ekufanele uwafunde
