Iwo 8 Akabudirira Zvibereko Iwe Unogona Kudya

Zvemukati

• 1. Blueberries
• 2. Raspberries
• 3. Goji michero
• 4. Strawberries
• 5. Mabhiribheri
• 6. Acai michero
• 7. Cranberries
• 8. Mazambiringa
• Chinokosha

Miti michero midiki, yakapfava, yakatenderera michero yemhando dzakasiyana - kunyanya bhuruu, tsvuku, kana pepuru.

Iwo anotapira kana anovava mukuravira uye anowanzo shandiswa mukuchengetedza, majamu, uye madhiri.

Maoriro anowanzo kuve nehutano hwakanaka hwehutano. Iwo anowanzo kuve akakwirira mu fiber, vhitamini C, uye antioxidant polyphenols.

Nekuda kweizvozvo, kuisa ma berries muchikafu chako kunogona kubatsira kudzivirira uye kudzikisa zviratidzo zvezvirwere zvakawanda zvisingaperi.

Heano gumi eakanakisa mabriji aunogona kudya.

1. Blueberries

Blueberries ndiwo mabriji anozivikanwa anoshanda sosi huru yevhitamini K.

Imwe kapu (148 gramu) yeblueberries inopa zvinotevera zvinovaka muviri ():

• Makorori:
  84
• Fiber:
  3.6 magiramu
• Vhitamini
  C: 16% yeiyo DV
• Vhitamini
  K: 24% yeiyo DV
• Manganese:
  22% yeiyo DV

Blueberries zvakare ine antioxidant polyphenols inonzi anthocyanins ().

Anthocyanins kubva kublueberries inogona kudzora kushushikana kweiyo oxidative, zvichideredza njodzi yehosha yemoyo mune vese vanhu vane hutano uye avo vari panjodzi huru yechirwere (,,,).

Pamusoro pezvo, mablueberries anogona kusimudzira zvimwe zvehutano hwemwoyo nekudzikisa "yakaipa" LDL cholesterol muropa, ichideredza njodzi yekurwara nemoyo, uye nekuvandudza mashandiro etsinga (,,).

Blueberries inogona kudzikisa njodzi yeshuga futi. Zvidzidzo zvakaratidza kuti mablueberries kana bioactive bhuruu bhururu inogona kugadzirisa insulin senzwi uye kudzikisa njodzi yerudzi rwechipiri chirwere cheshuga kusvika pa26% (,).

Chidzidzo chikuru chekucherechedza chakaratidza kuti vanhu vanodya mablueberries zvakare vane mwero unononoka wekudzikira kwekuziva, zvichireva kuti huropi hwavo hunoramba huine hutano pavanokura ().

Nekudaro, kumwe kutsvagurudza kunodiwa kuti uone iro chairo basa iro bhuruu rinotamba muhutano hwehuropi.

pfupisoBlueberries mune
huwandu hwakawanda hwefibre, vhitamini C, uye antioxidant anthocyanins. Kudya
blueberries inogona kubatsira kudzikisa njodzi dzechirwere chemwoyo uye chirwere cheshuga.

2. Raspberries

Raspberries inowanzo shandiswa mukudyiwa uye inoshanda seyakanyanya kunaka sosi ye fiber.

Imwe kapu (123 gramu) yemashiripiti inopa ():

• Makorori:
  64
• Fiber:
  8 magiramu
• Vhitamini
  C: 36% yeiyo DV
• Vhitamini
  K: 8% yeiyo DV
• Manganese:
  36% yeiyo DV

Raspberries zvakare ine antioxidant polyphenols inonzi ellagitannins, iyo inogona kubatsira kudzora kushushikana kweiyo oxidative ().

Imwe ongororo yakaratidza kuti kana mabhasikoro vachinwa chinwiwa chine raspberries uye mamwe ma berries, kushushikana kwe oxidative kunokonzerwa nekurovedza muviri kwakaderera zvakanyanya ().

Iwo anonyanya kudyiwa raspberries ndiwo maAmerican matsvuku kana eEurope mhando dzvuku. Nekudaro, kune akawanda akasiyana marudzi erabhisibheri, uye dema raspberries akaratidzirwa kuve ane akati wandei ehutano mabhenefiti, futi.

Dema raspberries anogona kunyanya kunaka kune hutano hwemwoyo. Zvidzidzo zvakaratidza kuti raspberries dema dzinogona kudzora njodzi dzehosha yemwoyo, senge reropa uye cholesterol muropa (,,).

Zvimwe zvidzidzo zvakaratidza kuti raspberries dema dzinogona kudzora kuzvimba muvanhu vane metabolic syndrome ().

Nekudaro, izvi zvidzidzo zvaive zvidiki kwazvo. Kumwe kutsvagurudza kunodiwa kuti usimbise mabhenefiti erobheri madema.

Pfupiso

Raspberries izere ne
fiber uye antioxidant polyphenols. Dema raspberries, kunyanya, anogona
batsira hutano hwemwoyo.

3. Goji michero

Goji michero, inozivikanwawo sewolfberries, inowanikwa kuChina uye inoshandiswa mukurapa kwechinyakare. Ivo vachangobva kuve vanozivikanwa kwazvo muWestern world.

Rimwe ounce (28 gramu) yemakgeji akaomeswa goji anopa ():

• Makorori:
  98
• Fiber:
  3.7 magiramu
• Vhitamini
  C: 15% yeiyo DV
• Vhitamini
  A: 42% yeiyo DV
• Iron:
  11% yeiyo DV

Goji michero ine zvakare yakakwira mwero wevhitamini A uye zeaxanthin, ese ari maviri akakosha kune hutano hwemaziso.

Imwe ongororo yevanhu zana nemakumi mashanu vakwegura yakawana kuti kudya magiramu gumi nemana emukaka-ane marongero eiyo goji bheri pazuva rakaderedza kudzikira kwehutano hwemaziso nekuda kwekukwegura. Ichi chidzidzo, pamwe chete neyechipiri yakafanana kudzidza, zvakaratidza kuti kudya goji michero kunogona kukwidza ropa zeaxanthin mazinga (,).

Kufanana nemamwe akawanda ma berries, goji berries ane antioxidant polyphenols. Imwe ongororo yakawana kuti kunwa goji berry muto kwemazuva makumi matatu kwakawedzera ropa antioxidant mazinga evane hutano, vanhu vakuru vechiChinese ().

Chimwe chidzidzo chakawana kuti kunwa goji berry muto kwevhiki mbiri kwakawedzera metabolism uye kuderedzwa saizi yechiuno mune vanhu vakafutisa ().

PfupisoGoji michero iri
kunyanya kupfuma mune zvinovaka muviri zvinopa hutano kumeso. Izvo zvinewo
zvakakosha antioxidants.

4. Strawberries

Strawberries ndiwo mamwe emabriji anonyanya kudyiwa pasirese uyezve chimwe chezvinhu zvakanakisa zvine vhitamini C.

Kapu imwe (144 gramu) yemastrawberry ese inopa ()

• Makorori:
  46
• Fiber:
  3 magiramu
• Vhitamini
  C: 97% yeiyo DV
• Manganese:
  24% yeiyo DV

Strawberries akanaka kune hutano hwemwoyo. Muchokwadi, ongororo yevakadzi vanopfuura makumi mapfumbamwe nematatu yakawana kuti avo vaidya zvinopfuura zvikamu zvitatu zvemastrawberry uye bhurubheri pasvondo vaive neinopfuura 30% njodzi yakaderera yekurwara nemoyo ().

Zvimwe zvidzidzo zvakaratidza kuti sitirobheri inogona kudzora huwandu hwengozi dzechirwere chemwoyo kusanganisira cholesterol yeropa, triglycerides, uye oxidative kusagadzikana (,,,).

Strawberries inogona zvakare kudzikisa kuzvimba nekudzikisa anogumbura makemikari muropa, senge IL-1β, IL-6, uye C-inoshanda mapuroteni (CRP) (,,).

Zvakare, sitirobheri inogona kubatsira kudzora huwandu hweshuga yeropa, izvo zvakakosha mukudzivirira chirwere cheshuga ().

Muchokwadi, ongororo yevanopfuura mazana maviri ezviuru zvevanhu yakawana kuti kudya mastrawberry kunogona kudzora mhando 2 chirwere cheshuga nenjodzi se18% ().

Chekupedzisira, kumwe kuongorora kwakaratidza kuti kudya 2 maunzi (60 magiramu) pazuva rechando-rakaomeswa sitirobhu poda kwakadzora kushushikana kweiyo oxidative uye makemikari anopisa mune vanhu vari panjodzi huru yekuva nekenza yesophageal ().

Pfupiso

Strawberries ari
Kwakanyanya sosi vhitamini C. Zvinoratidzwa kuti zvinoderedza njodzi dzemoyo
chirwere uye kubatsira kudzora shuga yeropa.

5. Mabhiribheri

Mabhiribheri akafanana chaizvo neeblueberries, uye iwo maviri anowanzo kanganiswa. Mabhiribheri anozvarwa kuEurope, nepo mabluebheri anozvarwa kuNorth America.

3.5 ounces (100 gramu) emabhiribheri anopa (36):

• Makorori:
  43
• Fiber:
  4.6 magiramu
• Vhitamini
  C: 16% yeiyo DV
• Vhitamini
  E: 12% yeiyo DV

Ongororo zhinji dzesainzi dzakaratidza kuti mabilibheri anoshanda mukuderedza kuzvimba.

Zvidzidzo zvakati wandei zvakaratidza kuti kudya mabheribheri kana kunwa bhiribheri muto kunogona kudzikisa kuzvimba muvanhu vari panjodzi yechirwere chemwoyo kana metabolic syndrome (,).

Imwe ongororo yemadzimai zana negumi yakawana kuti kudya mabheribheri kwemwedzi mumwechete kwakadzora iwo mamakisi endothelial anoonekwa mukusimudzira chirwere chemoyo. Bilberries zvakare yakadzikisa chiuno chakatenderedzwa ne 0.5 inches (1.2 cm) uye huremu ne 0.4 mapaundi (0.2 kgs) ().

Chidzidzo chakaparadzaniswa chakawana kuti kudya chikafu chine mabheribheri, zviyo zvese, uye hove zvakaderedza shuga yeropa muvanhu vane shuga yakakwira muropa ().

Mabhiribheri anogona zvakare kuwedzera "yakanaka" HDL cholesterol uye nekudzora "yakaipa" LDL cholesterol (,).

Pfupiso

Bilberries akafanana
kune blueberries uye inoshanda mukuderedza kuzvimba. Ivo vanogona zvakare kubatsira
kuderedza uremu uye cholesterol muropa.

6. Acai michero

Acai michero inokura pamaacai emiti yemichindwe yemuno munharaunda yeBrazil Amazon.

Ivo vakave vanozivikanwa chikafu chekudya chinowedzerwa nekuda kwavo kwakanyanya antioxidant zvemukati.

3.5 ounces (100 gramu) yeacai berry puree inopa ():

• Makorori:
  70
• Fiber:
  5 magiramu

Ramba uchifunga kuti acai majiroji anowanzo kudyiwa akaomeswa kana kuomeswa-kuomeswa, izvo zvinogona kukanganisa izvo zvine hutano.

Acai michero ndiyo imwe yenzvimbo dzakanakisa dze antioxidant polyphenols uye inogona kunge iine zvakapetwa kagumi zvakapetwa antioxidants kupfuura blueberries ().

Kana ikadyiwa sejusi kana pulp, acai majiroji anogona kuwedzera ropa antioxidant mazinga uye kudzikisa makemikari anobatanidzwa mukushushikana kweiyo oxidative (,).

Pamusoro pezvo, acai berry pulp yakaratidzirwa kudzikisa shuga yeropa, insulin, uye ropa remafuta cholesterol mumazinga ehuremu hwevanhu vakuru vakapedza magiramu mazana maviri pazuva kwemwedzi mumwe ().

Iyi mhedzisiro yakaratidzirwawo mumitambo. Kunwa 3 ounces (100 ml) yeacai muto musanganiswa kwemavhiki matanhatu kwakaderedza ropa cholesterol uye kwakadzora kushushikana kweiyo oxidative mushure mekurovedza muviri, izvo zvinogona kukurumidza kupora kubva kukuvara kwemhasuru ().

Iyo antioxidants muacai inogona zvakare kubatsira kudzikisa zviratidzo zve osteoarthritis. Kuongororwa kwevanhu vane osteoarthritis kwakawana kuti kunwa maoice mana (120 ml) yeacai muto pazuva kwemasvondo gumi nemaviri kwakadzora zvakanyanya kurwadziwa nekuvandudza hupenyu hwezuva nezuva ().

PfupisoAcai michero ine
huwandu hwakawanda hweantioxidants, izvo zvinogona kubatsira kudzikisa ropa cholesterol,
oxidative kushushikana, uye kunyangwe kudzora zviratidzo zveosteoarthritis.

7. Cranberries

Cranberries chibereko chine hutano hwakanyanya nemuravi wakasviba.

Hazviwanzo kudyiwa mbishi. Pane kudaro, ivo vanowanzo kudyiwa sejusi.

1 kapu (110 gramu) yemakoribheri akasvibira anopa (50):

• Makorori:
  46
• Fiber:
  3.6 magiramu
• Vhitamini
  C: 16% yeiyo DV
• Manganese:
  12% yeiyo DV

Kufanana nemamwe ma berries, cranberries ane antioxidant polyphenols. Nekudaro, mazhinji eaya antioxidants ari muganda rekranberry. Naizvozvo, cranberry muto hauna akawanda polyphenols ().

Iyo inonyanya kuzivikanwa hutano bhenefiti yemakranberries kugona kwavo kudzora njodzi yeurinary turakiti hutachiona (UTIs).

Mamwe makemikari mune cranberries anodzivirira mabhakitiriya E. coli kubva kunamatira kumadziro edundira kana weti, nekudaro kudzora njodzi yehutachiona (,).

Tsvakurudzo dzinoverengeka dzakaratidza kuti kunwa cranberry muto kana kutora cranberry zvinowedzera zvinogona kudzikisa njodzi ye UTIs (,,,).

Cranberry jisi inogona kudzora njodzi yehumwe hutachiona zvakare.

H. pylori rudzi rwehutachiona hunogona kukonzera maronda emudumbu uye gomarara. Tsvakurudzo dzinoverengeka dzakaratidza kuti cranberry juice inogona kudzivirira H. pylori kubva pakubatanidza kumadziro emudumbu uye nekudaro kudzivirira hutachiona (,).

Cranberry juice yakaratidzawo zvakasiyana siyana zvehutano hwemwoyo. Ongororo dzakawanda dzakawana kuti kunwa juzi cranberry kunogona kudzikisa cholesterol, BP, oxidative kusagadzikana, uye "kuomarara" kwetsinga (,,,).

Nekudaro, zviri nani kudzivirira akasiyana cranberry muto uine yakawanda shuga yakawedzerwa.

PfupisoCranberries uye
cranberry muto unogona kuderedza njodzi yeurinani uye dumbu hutachiona uye
inogona kubatsira hutano hwemwoyo. Nekudaro, zviri nani kudzivirira majusi ane akawanda akawedzerwa
shuga.

8. Mazambiringa

Mazambiringa anoshandiswa zvakanyanya kunge akazara, michero mbishi kana sejusi, waini, mazambiringa akaomeswa, kana vhiniga.

Imwe kapu (151 gramu) yezere, mazambiringa mbishi anopa ():

• Makorori:
  104
• Fiber:
  1.4 magiramu
• Vhitamini
  C: 5% yeiyo DV
• Vhitamini
  K: 18% yeiyo DV

Ganda nembeu yemazambiringa inyowani sosi ye antioxidant polyphenols. Ongororo dzinoverengeka dzakaratidza kuti mazambiringa mbeu polyphenol anotora anogona kudzikisa zvese BP uye nemoyo (()).

Nekudaro, mazhinji eaya mafundo aive madiki. Zvimwe zvidzidzo zvinotsigira kuti mhedzisiro yepolphenols paropa rinoramba risina kujeka ().

Chidzidzo chikuru chekucherechedza chakawana kuti kudya mazambiringa kana mazambiringa akaomeswa katatu pasvondo kwaibatanidzwa nekuderedzwa kwe12% munjodzi yerudzi rwechipiri chirwere cheshuga ().

Chimwe chidzidzo chakawana kuti kudya ma 17 ounces (500 gramu) emazambiringa pazuva pazuva kwemavhiki masere kwakaderedza cholesterol muropa uye kushushikana kweiyo oxidative muvanhu vane cholesterol yakakura ().

Chekupedzisira, muto wemazambiringa unogona kutobatsira hutano hwehuropi. Chidzidzo chidiki chemadzimai makumi maviri neshanu chakawana kuti kunwa maoice gumi nemaviri (355 ml) eConcord muto wemazambiringa zuva rega rega kwemavhiki gumi nemaviri kwakasimudzira ndangariro uye kutyaira kuita ().

PfupisoMazambiringa, kunyanya
mhodzi neganda, zvizere nema antioxidants. Ivo vanogona kubatsira kudzikisa ropa
cholesterol uye mhando 2 chirwere cheshuga njodzi ukuwo uchibatsira hutano hwehuropi.

Chinokosha

Miti michero zvimwe zvekudya zvine hutano zvaunogona kudya, sezvo ari mashoma macalorie asi ane fiber yakawanda, vhitamini C, uye antioxidants.

Mazhinji ma berries aratidzira mabhenefiti ehutano hwemwoyo. Izvi zvinosanganisira kudzikisa BP uye cholesterol, uku uchidzikisa kushushikana kweiyo oxidative.

Dzinogona zvakare kubatsira kudzikisa njodzi yerudzi rwechipiri chirwere cheshuga nekuita senzira huru pane zvekudya zvine shuga.

Edza kudya zvidimbu zvidiki zvemabriji pavhiki uye wedzera mhando dzakasiyana. Vanogadzira tudyo twakakura kana kudya kwakanaka kwekuseni kwekuseni.