Hutano Kubatsirwa kweMvura Bhari

Zvemukati

• Hutano mabhenefiti emvura yebhari
• Inoderedza cholesterol
• Kudzora shuga yeropa
• Inokurudzira kuonda
• Akapfuma mumavitamini uye antioxidants
• Inovandudza kugaya
• Inogona kudzora njodzi yekenza
• Inotsigira immune system
• Side migumisiro uye njodzi
• Tora woenda nazvo

Mhedziso

Bhari yemvura inwiwa inogadzirwa nemvura iyo yakabikwa nebhari. Dzimwe nguva zviyo zvebhari zvinosvinwa. Dzimwe nguva ivo vanongomutswa mukati nekusanganiswa nechinotapira kana muto wemichero kugadzira chinwiwa chakafanana nemonade. Bhari yemvura inopedzwa mune dzimwe tsika kune hutano hunobatsira.

Mvura isina kukamurwa yebhari yakakwira mune macalorie zvemukati, asi yakaderera mumafuta. Avhareji kapu yemvura yebhari inogona kuva mazana manomwe emakori kana kupfuura. Nekuda kweiyi yakakwira koriori zvemukati, haufanire kunwa anodarika maviri masevhisi emvura isina kurimwa yebhari pazuva. Kana mvura yebhari yasvinwa, kana kana bhari yebhari yakabikwa kuita tii, chinwiwa chine macalorie mashoma, asi zvakare ine fayibha shoma, inova ndiyo sosi yezvakawanda zvayakanakira.

Bhari yemvura inowanzo svetwa nemoni ndimu kana muto wemonimu. Zvinwiwa zvinonzi zvinobatsira kubatsira kurasikirwa uremu, kugeza muchetura, chengetedza kugaya kwako nguva dzose, uye nezvimwe. Zvimwe zvehutano zvinotaurwa nezvemvura yebhari hazvisati zvatsigirwa nekutsvaga kwekurapa. Ramba uchiverenga kuti uone kana kunwa bhari mvura yekubatsira hutano chinhu chaunofanira kufunga nezvacho.

Hutano mabhenefiti emvura yebhari

Inoderedza cholesterol

Kunwa mvura yebhari kana tii yebhari kunogona kukanganisa cholesterol yako. Makemikari mubhari, anonzi tocols, akawanikwa achidzvinyirira LDL cholesterol uye anobatsira kune zvirinani hutano hwepamoyo. Iyo antioxidants iri mubhari yemvura zvakare inotsvagisa mahara radicals, ayo anogona kutapudza pane iyo oxidative kusagadzikana iyo moyo wako unonzwa kubva mukufumurwa kune chepfu. IU.S. Food and Drug Administration (FDA) ine zvakare mabhenefiti ebhari betafiber yechirwere chemwoyo uye cholesterol.

Kudzora shuga yeropa

Bhari yemvura yekugona kwayo kudzora shuga yeropa. Kunwa mvura isina kutapirwa yebhari kunogona kukupa iwe bhenefiti yekudzora shuga yeropa spikes. Vanhu vane chirwere cheshuga vanogona kunyanya kufarira kugona kwemvura yebhari kudzikisa shuga yeropa mushure mekudya. Bhari yemvura ma antioxidants anobatsira kusimudzira mhedzisiro yeshuga, zvakare.

Inokurudzira kuonda

Iyo fiber inogutsikana mune isina kurimwa bhari mvura inogona kubatsira kuti kugaya kwako kuve kwakajairika. Izvo zvinogona zvakare kukuita iwe kuti unzwe uzere kwenguva yakareba. Bhari yemvura inokudiridza uye ine akawanda macalorie, asi mashoma kwazvo mafuta. Izvi zvinhu zvinogona kuita kuti mvura yekunwa yebhari ive nzira inoshanda yekumisa nzara uye kukuchengetedza kubva kunonoka mukati mekudya. Yakasanganiswa nekudya kune hutano uye kurovedza muviri, bhari mvura inogona kubatsira mukudzikisa uremu nekuti inochengeta iwe uchizara kwenguva refu.

Akapfuma mumavitamini uye antioxidants

Kunyangwe yako mvura yebhari inogadzirwa neparera bhari kana hulled bhari, yakafuma mune mavitamini uye antioxidants. Folate (a B vhitamini), iron, mhangura, uye manganese zvese zvinowanikwa muhuwandu hwakawanda mumvura yebhari. Iwo ma antioxidants ari mubhari yemvura anobatsira kune mamwe akawanda mabhenefiti ehutano, nekuti anoita kuti masero akure ane hutano apo achibvisa mahara radicals ayo anokonzera oxidative kusagadzikana panhengo dzako.

Inovandudza kugaya

Zviyo zvezviyo zvakaita sebhari zvine huwandu hwakawanda hwekugaya fiber. Muviri wako unoda kugaya fiber kufambisa chikafu kuburikidza nedumbu rako uye kunze kwemukati mako. Paunonwa mvura yebhari isina kurimwa, uri kuwedzera hydration chinhu kune iyi yakakwira fiber concentration. Izvi zvinoreva kuti kugona kwemuviri wako kugadzirisa chepfu uye kubvisa huremu hwemvura kunowedzerwa. Iyo Mayo Clinic inokurudzira bhari sechinhu chinogadziriswa fiber.

Inogona kudzora njodzi yekenza

Kanzuru iri kubuda inotsvaga kukosha kwekudya uye mararamiro ehupenyu kusarudza kudzikisa njodzi yako yekenza. Iyo faibha iri mubhari inogona kubatsira kudzivirira colon yako nekudzinga chepfu iyo isiri kubviswa panguva yekugaya nguva dzose. Kunze kwefiber iyo irimo, bhari zvakare ine ferulic acid iyo inogona kunyatso chengetedza mamota kubva mukukura. Uye ndikaona kuti maseru emukenza emakoroni akamiswa kubva mukuberekana nema antioxidants anowanikwa mubhari.

Inotsigira immune system

Pamusoro pekurwira-rusununguko kurwira zvimiro zvebhari, uye mavitamini nemamineralari mubhari, mvura yebhari inogona kutsigira immune system yako neimwe nzira yakakosha. Paunonatsa mvura yebhari ine macitrus (senge rind rimu kana orenji peel), urikupa chinwiwa chako kuwedzerwa kwevhitamini C inoita kuti inyanye kubatsira hutano hwako.

Side migumisiro uye njodzi

Kungoita kuti mvura yebhari ine mabhenefiti mazhinji ezvehutano hazvireve kuti iwe unofanirwa kuishandisa zvakanyanya. Mimwe mabhureki emvura yebhari ane huwandu hwakawanda hweshuga yekugadzira kana zvinotapira. Gara uchiverenga zvigadzirwa usati wanwa mvura yebhari yakagadziriswa kana kupakurwa. Kunwa mvura yakawanda yebhari kana usati wajaira kunwa kunogona kukonzera kupatirwa kana zvituru zvakasununguka nekuda kwenyonganiso yayo yefibre. Uye iyo koriori kuverenga kweimwe yekushandira yemvura yebhari yakaenzana nekudya kuzere, saka chenjera kuti usanwa zvakawandisa panguva imwechete. Ichowo chibage chine guteni saka chinofanira kudzivirirwa kune avo vane chirwere cheCeliac kana kusagadzikana kweguteni.

Tora woenda nazvo

Mvura isina kurimwa yebhari inzira inonaka, yakapusa, uye inozorodza yekuwana muyero une moyo wefiber, mavitamini, uye zvicherwa. Kunyangwe yakawandisa mvura yebhari inogona kuisa kushushikana padumbu rako rekugaya, kuinwa kakati wandei pasvondo kunogona kukubatsira kuonda uye kudzivirira chirwere cheshuga uye chirwere chemwoyo.