11 Zvikonzero Nei Mabriji Ari Pakati Pezvakanyanya Kudya Panyika

Zvemukati

• 1. Yakazara nema antioxidants
• 2. Inogona kubatsira kuvandudza shuga yeropa uye insulin mhinduro
• 3. Yakakwirira mu fiber
• 4. Kupa zvinovaka muviri zvakawanda
• 5. Batsira kurwisa kuzvimba
• 6. Inogona kubatsira kudzikisa cholesterol mwero
• 7. Ingave yakanaka paganda rako
• 8. Ngaabatsire kudzivirira kubva kugomarara
• 9. Inogona kunakidzwa pane angangoita ese marudzi ezvikafu
• 10. Ngaabatsire kuchengeta tsinga dzako dzakagwinya
• 11. Inonaka yega kana mumarepepe ane hutano
• Chinokosha

Miti michero iri pakati pezvikafu zvine hutano zvaungadya.

Izvo zvinonaka, zvinovaka muviri, uye zvinopa dzinoverengeka dzinoyevedza hutano mabhenefiti.

Heano gumi nezvikonzero zvikonzero zvekusanganisa majiroji mune chako chikafu.

1. Yakazara nema antioxidants

Ma berries ane antioxidants, ayo anobatsira kuchengetedza mahara radicals ari pasi pesimba.

Mahara radicals ari asina kugadzikana mamorekuru ayo anobatsira mune zvidiki asi anogona kukuvadza ako maseru kana iwo manhamba akakwira zvakanyanya, zvichikonzera oxidative kusagadzikana ().

Ma berries ndiwo manyuko makuru e antioxidants, akadai seanthocyanins, ellagic acid, uye resveratrol. Pamusoro pekudzivirira maseru ako, izvi zvinomera zvinodzora zvinogona kuderedza njodzi yechirwere (,).

Imwe ongororo yakaratidza kuti mablueberries, mabheribheri, uye raspberries vane yakanyanya antioxidant chiitiko chemichero inowanzodyiwa, padivi pematamba (4).

Asi izvo, ongororo dzinoverengeka dzakasimbisa kuti ma antioxidants mumabriji anogona kubatsira kudzora kushushikana kweiyo oxidative (,,,,).

Imwe ongororo yevarume vane hutano yakawana kuti kudya imwechete, gumi-ounce (300-gramu) chikamu cheblueberries kwakabatsira kuchengetedza yavo DNA kubva kune yakasununguka radical kukuvara ().

Mune kumwe kudzidza muvanhu vane hutano, kudya ma 17 ounces (500 magiramu) emastrawberry pulp zuva rega rega kwemazuva makumi matatu kwakaderedza pro-oxidant marker ne38% ().

Pfupiso Ma berries akakwirira muma antioxidants senge anthocyanins, ayo anogona kudzivirira maseru ako kubva mukukuvara kwakanyanya kwemahara.

2. Inogona kubatsira kuvandudza shuga yeropa uye insulin mhinduro

Ma berries anogona kusimudzira shuga yako yeropa uye insulin mazinga.

Kwayedza-chubhu uye zvidzidzo zvevanhu zvinoratidza kuti dzinogona kuchengetedza maseru ako kubva pashuga yakakwira yeropa, kubatsira kuwedzera insulin senzwi, uye kuderedza shuga yeropa uye insulin kupindura kune yakakwira-carb chikafu (10,,,).

Zvakakosha, izvi mhedzisiro inoita kunge inoitika mune vese vanhu vane hutano uye avo vane insulin kudzivisa.

Mune kumwe kuongorora mumadzimai ane hutano, kudya mashanu maora (150 gramu) yemaswiti akacheneswa kana majiroji akasanganiswa nechingwa zvakatungamira kudzikiswa kwe24-26% mumazinga e insulin, zvichienzaniswa nekudya chingwa chete ().

Zvakare, mukudzidza kwevhiki-nhanhatu, vanhu vakafutisa vane insulin yekudzivirira avo vakanwa bhabheribheri smoothie kaviri pazuva vakaona kuvandudzwa kwakanyanya mukushushikana kwe insulin kupfuura avo vaidya bheri isina-smoothies ().

Pfupiso Ma berries anogona kusimudzira shuga yeropa uye insulin kupindura kana ichidyiwa neakakwira-carb chikafu kana inosanganisirwa mune smoothies.

3. Yakakwirira mu fiber

Ma berries sosi yakanaka yefaera, kusanganisira yakasanganiswa fiber. Zvidzidzo zvinoratidza kuti kushandisa fiber yakasviba kunodzora kufamba kwechikafu kuburikidza neyako nzira yekugaya, zvichitungamira kudzikisira nzara uye kuwedzera manzwiro ekuzara.

Izvi zvinogona kudzikisa yako calori yekudyiwa uye kuita kuti uremu manejimendi ive nyore (,).

Uyezve, fiber inobatsira kudzikisa huwandu hweacalorie iwe waunotora kubva mukudya kwakasanganiswa. Imwe ongororo yakawana kuti kupeta zvakapetwa nefibre yako kunogona kuita kuti iwe unwe zvinosvika zana nemakumi matatu emakori pazuva ().

Pamusoro pezvo, iyo yepamusoro fiber yemabriji zvinoreva kuti iwo akaderera mune anocheka kana emambure carbs, ayo akaverengerwa nekubvisa fiber kubva kune yakazara carbs.

Heano macarb uye fiber kuverenga e3,5 ounces (100 gramu) yemabriji (18, 19, 20, 21):

• Raspberries: 11.9 gramu e carbs, 6.5 ayo ari fiber
• Mablackberries: 10.2 gramu e carbs, 5.3 ayo ari fiber
• Strawberries: 7.7 gramu e carbs, 2.0 ayo ari fiber
• Blueberries: 14.5 gramu e carbs, 2.4 ayo ari fiber

Ziva kuti saizi inoshandirwa yemabriji kapu imwe, inoshanduka kuita maoita 4.4-5.3 (125-150 gramu) zvichienderana nerudzi.

Nekuda kweye yavo yakaderera net carb zvemukati, ma berries chikafu chakaderera-carb.

Pfupiso Ma berries ane fiber, ayo anogona kuwedzera manzwiro ekuzara, pamwe nekudzora kudya uye huwandu hwecalori muviri wako unotora kubva mukudya kwakasanganiswa.

4. Kupa zvinovaka muviri zvakawanda

Ma berries akadzika macalorie uye ane hutano hwakanyanya. Kunze kwekukwirira mune antioxidants, iwo zvakare ane akati wandei mavitamini uye mamineral.

Mabheri, kunyanya mahabhurosi, ane vhitamini C yakawanda kwazvo, 1 kapu (150 gramu) yemastrawberry inopa huwandu hwe150% yeRDI yevhitamini C (20).

Kunze kwevhitamini C, mabriji ese akafanana zvakafanana maererano nevhitamini uye zvicherwa zvirimo.

Pazasi pane izvo zvinovaka muviri zveiyo 3.5-ounce (100-gramu) inoshambirwa nemabheribheri (19):

• Makorori: 43
• Vhitamini C: 35% yeReferensi Yekudyiwa Kwezuva Nezuva (RDI)
• Manganese: 32% yeiyo RDI
• Vhitamini K1: 25% yeiyo RDI
• Mhangura: 8% yeiyo RDI
• Tsamba: 6% yeiyo RDI

Makori anoverengeka e3,5 ounces (100 gramu) emabriji anotangira pamakumi matatu nemaviri emashirobheri kusvika pa57 yeblueberries, zvichiita michero mimwe yemichero yakaderera-macalorie (20, 21).

Pfupiso Ma berries akadzika macalorie asi akapfuma muvithamini akati wandei uye mamineral, kunyanya vhitamini C uye manganese.

5. Batsira kurwisa kuzvimba

Ma berries ane simba rinopesana nekuzvimba.

Kuzvimba kuzvidzivirira kwemuviri wako kubva kuhutachiona kana kukuvara.

Nekudaro, mararamiro eazvino ano anowanzo kutungamira mukunyanyisa, kwenguva refu kuzvimba nekuda kwekuwedzera kunetseka, kuita kwakakwana kwemuviri, uye sarudzo dzisina chikafu.

Rudzi urwu rwekupora kusingaperi runofungidzirwa kuti rwunobatsira kumamiriro akaita seshuga, chirwere chemwoyo, uye kufutisa (,,).

Zvidzidzo zvinoratidza kuti ma antioxidants mumabriji anogona kubatsira kudzikisa mamaki ekuzvimba (,,,).

Mune kumwe kuongorora mune vanhu vakafutisa, avo vanonwa chinwiwa chestirobheri neakakwira-carb, kudya kwemafuta ane mafuta kwakacherekedza kuderera kwakanyanya mune zvimwe zvinomakisa kupfuura iro boka rinodzora ().

Pfupiso Ma berries anogona kubatsira kudzikisa kuzvimba uye kudzikisa njodzi yako yechirwere chemwoyo uye mamwe matambudziko ehutano.

6. Inogona kubatsira kudzikisa cholesterol mwero

Mabriji chikafu chinogutsa moyo.

Dema raspberries uye mahabhurosi akaratidzirwa kubatsira kudzikisa cholesterol kune vanhu vakafutisa kana vane metabolic syndrome (,,,,,).

Muchidzidzo chevhiki-sere, vanhu vakuru vane metabolic syndrome avo vanonwa chinwiwa chakagadzirwa kubva kumahwisi-akaomeswa-akaomeswa zuva nezuva vakasangana ne11% kudonha muLDL (yakaipa) cholesterol ().

Uyezve, mabriji anogona kubatsira kudzivirira LDL cholesterol kubva pakuva yakasanganiswa kana kukuvara, iyo inofungidzirwa kuti ndiyo njodzi huru yechirwere chemwoyo (,,,,,).

Mune ongororo yakadzorwa muvanhu vakafutisa, avo vanodya 1.5 maunzi (50 magiramu) emafriza-akaomeswa mabhuru bhabheri kwemavhiki masere vakaona kudzikira kwe28% mumatunhu avo eODL ().

Pfupiso Mabriji akaratidzirwa kudzikisa LDL (yakaipa) cholesterol mazinga uye kubatsira kudzivirira kubva pakuva oxidized, izvo zvinogona kudzikisa njodzi yako yechirwere chemwoyo.

7. Ingave yakanaka paganda rako

Ma berries anogona kubatsira kudzikisa kuunyana kweganda, sezvo avo antioxidants anobatsira kudzora mahara radicals, chimwe chezvikonzero zvinokonzeresa kukuvara kweganda zvinopa kukwegura ().

Kunyangwe kutsvagurudza kuri kushoma, ellagic acid inoita kunge inokonzeresa zvimwe zvezvakanaka zvine chekuita neganda zvemabriji.

Ongororo-chubhu uye zvidzidzo zvemhuka zvinoratidza kuti iyi antioxidant inogona kuchengetedza ganda nekuvharidzira kugadzirwa kwemakemikari anoputsa collagen muganda rakakuvara nezuva (,,).

Collagen ipuroteni inova chikamu chechimiro cheganda rako. Inobvumira ganda rako kutambanudza uye kuramba rakasimba. Kana collagen yakanganisika, ganda rako rinogona kuseka nekukura makwinya.

Mune kumwe kuongorora, kuisa ellagic acid paganda remakonzo asina mvere anoratidzwa kune ultraviolet mwenje kwemavhiki masere kwakadzora kuzvimba uye kwakabatsira kuchengetedza collagen kubva kukuvara ().

Pfupiso Ma berries ane antioxidant ellagic acid, ayo anogona kubatsira kudzikisa kuunyana uye zvimwe zviratidzo zvekukwegura kweganda zvine chekuita nekuratidzwa nezuva.

8. Ngaabatsire kudzivirira kubva kugomarara

Ma antioxidant akati wandei mumabriji, anosanganisira anthocyanins, ellagic acid, uye resveratrol, anogona kudzora njodzi yekenza (, 43,).

Kunyanya, zvidzidzo zvemhuka uye zvevanhu zvinoratidza kuti mabriji anogona kudzivirira kubva pagomarara regurokuro, muromo, chipfuva, uye colon (,,,,).

Mune ongororo mune vanhu makumi maviri vane gomarara rekoloni, kudya 2 maunzi (60 magiramu) emafrabheri-akaomeswa echando kwemavhiki e1-9 akavandudza mamaki mune vamwe vatori vechikamu, asi kwete ese ().

Imwe bvunzo-chubhu yekudzidza yakawana kuti mhando dzese dzemastrawberry dzaive nesimba, zvinodzivirira maseru ekenza yechiropa, zvisinei nekuti aive akakwirira kana akaderera mune antioxidants ().

Pfupiso Mabriji akaratidzirwa kudzikisa mamaki ane hukama nekukura kwechirwere mumhuka uye vanhu vane mhando dzinoverengeka dzekenza.

9. Inogona kunakidzwa pane angangoita ese marudzi ezvikafu

Ma berries anogona kuverengerwa mumarudzi mazhinji ezvikafu.

Kunyangwe vanhu pane yakaderera-carb uye ketogenic kudya kazhinji vanodzivirira michero, iwe unogona kazhinji kunakidzwa nema berries zvine mwero.

Semuenzaniso, hafu-mukombe unoshambirwa nemabrackberries (70 gramu) kana raspberries (60 gramu) ine isingasviki mana magiramu eechaidya macarbs (18, 19).

Liberal huwandu hwemabriji hunogona kuverengerwa mu paleo, Mediterranean, vegetarian, uye vegan kudya.

Kune vanhu vanoda kudzikira uremu, mashoma macalorie mumabriji anovaita akakodzera kuisa mukudya, zvinwiwa, kana madhiri.

Manyowa nema berries emusango ave kuwanikwa zvakanyanya munzvimbo zhinji dzepasi. Kana asiri mumwaka, mabriji akaomeswa nechando anogona kutengwa uye kunyungudutswa sezvinodiwa.

Ivo chete vanhu vanofanirwa kudzivirira mabriji ndevaya vanoda yakaderera-fayeti chikafu kune kumwe kunetseka kwekugaya, pamwe nevanhuwo zvavo vari allergiki kumabriji. Allergic reaction kune sitirobheni inowanzoitika.

Pfupiso Ma berries anogona kunakirwa pazvikafu zvakawanda, sezvo ari mashoma macalorie uye carbs uye anowanikwa zvakanyanya nyowani kana chando.

10. Ngaabatsire kuchengeta tsinga dzako dzakagwinya

Pamusoro pekudzikisa cholesterol, mabriji anopa zvimwe zvinobatsira pahutano hwemwoyo, kusanganisira kuvandudza mashandiro etsinga dzako.

Masero anoisa mitsipa yako yeropa anonzi endothelial masero. Ivo vanobatsira kudzora BP, chengetedza ropa kubva mukugwamba, uye nekuita mamwe mabasa akakosha.

Kuwedzera kuzvimba kunogona kukuvadza aya maseru, kuchitadzisa basa chairo. Izvi zvinonzi kusagadzikana kwekupedzisira, njodzi huru yechirwere chemwoyo ().

Ma berries akawanikwa achivandudza endothelial basa muzvidzidzo muvakuru vane hutano, vanhu vane metabolic syndrome, uye vanhu vanosvuta (,,,,,).

Mune ongororo yakadzorwa muvanhu makumi mana nevana vane metabolic syndrome, avo vanodya zuva rega reblueberry smoothie vakaratidza kunatsiridza kwakanyanya mukupedzisira endothelial basa, zvichienzaniswa neboka rinodzora ().

Kunyangwe mabriji matsva achionekwa seanoutano, mabriji ari muchimiro chakagadziriswa anogona kuramba achipa mabhenefiti ane moyo wakanaka.Zvigadzirwa zvebheri zvakabikwa zvinoonekwa seyakagadziriswa, nepo mafiriza akaomeswa asiri.

Imwe ongororo yakawana kuti kunyangwe kubheka mablueberries kwakadzora yavo anthocyanin zvemukati, yakazara antioxidant concentrations yakaramba yakafanana. Arterial basa rakavandudzwa zvakafanana muvanhu vaidya zvakakangwa kana kuomeswa-kuomeswa ma berries ().

Pfupiso Mabriji akawanikwa achivandudza arterial basa muzvidzidzo zvakati wandei muvanhu vane hutano, avo vane metabolic syndrome, uye vanhu vanosvuta.

11. Inonaka yega kana mumarepepe ane hutano

Michero zviri pachena kuti inonaka. Ivo vanogadzira inonaka tudyo kana dhizeti, kunyangwe iwe ukashandisa imwe mhando kana musanganiswa weaviri kana anopfuura.

Kunyangwe ivo zvawo vachitapira uye vasingade chinowedzera kutapira, kuwedzera zvishoma zvinorema kana kurohwa kirimu zvinogona kuzvishandura kuita dhizeti inonaka.

Kwekudya chamangwanani, edza ma berries akaiswa pamwe neyakajeka Greek yogati, kottage chizi, kana ricotta chizi, pamwe nemamwe marimu akachekwa.

Imwe nzira yekuisa majiroji mukudya kwako iri sechikamu chesaradhi.

Kuti uwane kushomeka kusingagumi kwemabriji, tarisa iyo internet kune mapepeti ane hutano.

Pfupiso Miti michero inonaka kana ichishandirwa yoga, nekirimu, kana mumarepepe ane hutano.

Chinokosha

Ma berries anonaka kwazvo, ane hutano hwakanyanya, uye anopa akawanda mabhenefiti ehutano, kusanganisira ako moyo uye ganda.

Nekuvasanganisa mukudya kwako nguva dzose, unogona kusimudzira hutano hwako hwese nenzira inonakidza kwazvo.