5 Inonakidza Hutano Kubatsirwa kweAcai Berries

Zvemukati

• Chii chinonzi Acai Berries?
• 1. Ivo Nutrient-Dense
• 2. Dzakatakurwa Neantioxidants
• 3. Vanogona Kuvandudza Matanho eCholesterol
• 4. Vanogona Kuva neAnogona Kuita Anti-Kenza Mhedzisiro
• 5. Ivo Vanogona Kuwedzera Brain Basa
• Zvinogoneka Zvikanganiso kuAcai Berries
• Maitiro Ekudya Acai
• Icho Chinokosha

Acai michero “chibereko chakakura” muBrazil. Ivo ndevekuzvarwa kudunhu reAmazon uko vari chikafu chekudya.

Nekudaro, ivo vachangobva kuwana mukurumbira pasirese uye vanorumbidzwa nekuve vanonyanya kubatsira kune hutano nekugara zvakanaka.

Ichi chibereko chepepuru chine rima zvirokwazvo chinotakura chikafu chakawandisa, uye zvinogona kutove nezvakanaka zvehutano, kusanganisira izvo zvishanu zvinotsanangurwa muchinyorwa chino.

Chii chinonzi Acai Berries?

Acai michero iri 1-inch (2.5-cm) michero yakatenderera iyo inokura paacai miti yemichindwe mumasango emvura eCentral neSouth America. Ivo vane rakasviba ganda repepuru uye yero yenyama yakakomberedza mhodzi huru.

Nekuti zvine makomba akaita semaapurikoti nemaorivhi, zvine hunyanzvi kwete bheri, asi panzvimbo pezvo idrupe. Zvakangodaro, ivo anowanzo kunzi semabriji.

Mumahlathi emvura eAmazon, maacai berries anowanzo fambidzana nezvikafu.

Kuti dziite dzinodyiwa, dzinonyorovesa kunyorova ganda rekunze rakaomarara uye zvobva zvashatiswa kuita ganda rakasviba repepuru.

Ivo vane kuravira kwepasi uko kunowanzo rondedzerwa semuchinjikwa pakati peblackberry uye chokoreti isina kutapira.

Mitsva maacai berries ane hupenyu hupfupi pasherefu uye haawanikwe kunze kwenzvimbo dzavanorimwa. Sekutengesa kunze kwenyika, ivo vanotengeswa seyakaomeswa michero yemichero, poda yakaomeswa kana muto wakasvinwa.

Acai majiroji dzimwe nguva anoshandiswa kuravira zvigadzirwa zvekudya, zvinosanganisira jelly bhinzi uye ice cream, nepo zvimwe zvisiri zvekudya zvinhu semafuta emuviri ane acai oiri.

Acai michero inokura pamuti wemichindwe muacai musango reAmazon. Ivo vanogadzirwa kuita pulp vasati vadya.

1. Ivo Nutrient-Dense

Acai michero ine yakasarudzika chimiro chekudya kune muchero, sezvo iwo ari akati kwirirei mumafuta uye akaderera mushuga.

100 gramu yemichero yechando yemichero ine zvinotevera kuputsika kwehutano ():

• Makorori: 70
• Mafuta: 5 magiramu
• Mafuta akaguta: 1.5 gramu
• Carbs: 4 magiramu
• Shuga: 2 magiramu
• Fiber 2 magiramu
• Vhitamini A: 15% yeiyo RDI
• Calcium: 2% yeiyo RDI

Zvinoenderana neongororo yeVenzuelan, maacai berries anewo zvimwe zvinocherwa zvicherwa, zvinosanganisira chromium, zinc, iron, mhangura, manganese, magnesium, potasium uye phosphorus ().

Asi mamwe mabhenefiti eacai ane simba kwazvo anouya kubva kumakomponi emiti.

Iyo inonyanya kuzivikanwa pakati peaya maanthocyanins, ayo anopa maacai majikiji avo akadzika yepepuru uye anoita se antioxidants mumuviri.

Iwe unogona zvakare kuwana anthocyanins mune zvimwe zvebhuruu, nhema uye zvepepuru chikafu, senge bhinzi nhema uye bhuruu.

Acai michero ine mafuta ane hutano uye huwandu hweshuga, pamwe neakawanda anoteedzera zvicherwa uye zvinomera zvemiti, kusanganisira anthocyanins.

2. Dzakatakurwa Neantioxidants

Antioxidants yakakosha nekuti inokanganisa zvinokuvadza zvemahara emahara mumuviri wese.

Kana mahara radicals asina kukanganiswa nema antioxidants, anogona kukuvadza maseru uye anotungamira kune akati wandei ezvirwere, zvinosanganisira chirwere cheshuga, gomarara uye chirwere chemwoyo ().

Acai michero ine yakanyanya kusimba huwandu hweantioxidants, ichiburitsa kunze mamwe antioxidant-akapfuma michero senge mablueberries uye cranberries (4).

Iyo antioxidant zvemukati zvekudya zvinowanzo kuyerwa neOxygen Radical Absorbance Capacity (ORAC) mamaki.

Panyaya yeacai, magiramu zana efuru yechando ine ORAC ye15,405, nepo huwandu hwakaenzana hweblueberries uine mamakisi e4,669 (4).

Ichi antioxidant chiitiko chinobva kune akati wandei emiti makomponi muacai, kusanganisira anthocyanins (5,).

Muna 2008, vaongorori vakapa gumi nevaviri vanotsanya acai pulp, muto weacai, applesauce kana chinwiwa chisina antioxidants panguva ina dzakasiyana uye ndokuzoedza ropa ravo kuti riwane antioxidants ().

Zvese zviri zviviri acai pulp uye maapuloauce akasimudza vatori vechikamu 'antioxidant mazinga, zvinoreva kuti iyo antioxidant makomputa muacai akanyatso nyudzwa mumatumbu ().

Izvo zvakare zvinoratidza kuti acai pulp ndiyo iri nani sosi ye antioxidants kupfuura acai muto.

Acai inopfuma zvisingaite muma antioxidants, ichizvikudza katatu iyo mari inowanikwa mublueberries.

3. Vanogona Kuvandudza Matanho eCholesterol

Zvidzidzo zvezvipfuyo zvakaratidza kuti acai inogona kubatsira kuvandudza cholesterol mazinga nekudzikira yakazara uye LDL cholesterol (,,).

Uye zvinokwanisika kuti inogona kuve nemhedzisiro yakafanana muvanhu.

Chidzidzo chegore ra2011 chaive nevanhu vakuru gumi vakafutisa vanodya acai smoothies kaviri zuva nezuva kwemwedzi mumwe. Pakazara, vaive nehuremu hwakazara uye "hwakaipa" LDL cholesterol pakupera kwechidzidzo ().

Nekudaro, pakanga paine zvipingaidzo zvishoma kune ichi chidzidzo. Yakanga iri diki, yakanga isina boka rekutonga uye yakagamuchira mari yayo kubva kune wekutanga mutengesi weacai.

Kunyange paine kutsvagurudza kumwe kunodikanwa, zvinokwanisika kuti maanthocyanins ari acai anogona kuve nekonzeresa yavo yakanaka pamwero wecholesterol, nekuti zvidzidzo zvakabatanidza chirimwa ichi nekuvandudza muHDL neLDL cholesterol ().

Uyezve, acai ine sterols yemiti, iyo inodzivirira cholesterol kuti isabatwe nemuviri wako ().

Dzidzo zhinji dzemhuka uye imwe chete yekudzidza kwevanhu yakaratidza kuti acai inogona kubatsira kudzikisa ropa remuropa cholesterol.

4. Vanogona Kuva neAnogona Kuita Anti-Kenza Mhedzisiro

Kunyange pasina chikafu chimwe chiri dziviriro pamukenza, zvimwe zvekudya zvinozivikanwa kumisa maseru ekenza kubva pakuumba nekupararira.

Ose maviri bvunzo-chubhu uye zvidzidzo zvemhuka zvakaburitsa iyi mhando yeanorwisa-cancer maitiro mune acai (,,,,).

Mumakonzo, acai pulp yakadzora chiitiko chekoloni uye gomarara redundira (,).

Nekudaro, kechipiri kudzidza mumakonzo kwakaona kuti kwaive kusinei nekenza yemudumbu ().

Vanoongorora vakapedzisa kuti acai inogona kuita basa rekurapa gomarara mune ramangwana, zvakadaro kumwe kutsvagurudza kunodiwa, kusanganisira nevanhu.

Mune mhuka uye bvunzo-chubhu zvidzidzo, acai yakaratidza kugona seanorwisa-gomarara mumiriri. Zvimwe zvidzidzo zvinodiwa kuti zvione kushanda kwazvinoita muvanhu.

5. Ivo Vanogona Kuwedzera Brain Basa

Mazhinji makomponi emiti muacai anogona zvakare kuchengetedza huropi hwako kubva mukukuvara iwe paunenge uchikwegura ().

Tsvakurudzo dzinoverengeka dzakaratidza iyi mhando yekudzivirira maitiro mumarabhu emabu (,,,).

Iyo antioxidants muacai inopesana nemhedzisiro inokuvadza yekuzvimba uye oxidation mumaseru ehuropi, ayo anogona kukanganisa kukanganisa ndangariro nekudzidza ().

Mune kumwe kuongorora, acai akatobatsira kuvandudza ndangariro mumakonzo ekukwegura ().

Imwe yenzira idzo uropi hunogara huine hutano ndeyekuchenesa maseru ane chepfu kana kuti asisiri kushanda, maitiro anozivikanwa seotophagy. Inoita nzira yemitsipa mitsva kuumbika, ichivandudza kutaurirana pakati pemasero ehuropi.

Sezvo iwe paunenge uchikwegura, maitiro aya anoshanda zvishoma zvakaringana. Nekudaro, mukuyedzwa kwerabhoritari, acai mushoma yakabatsira kukurudzira iyi "yekuchengetedza imba" mhinduro mumasero ehuropi (23).

Acai inogona kupokana nemhedzisiro inokuvadza yekuzvimba uye oxidation muuropi uye kubatsira kukurudzira kwayo "kuchengetedza imba" mhinduro.

Zvinogoneka Zvikanganiso kuAcai Berries

Tichifunga kuti acai chibereko chine hutano, antioxidant-yakapfuma, hapana zvakawanda zvipingaidzo pakudya.

Nekudaro, izwi rimwe reyambiro nderekusafungidzira zvirevo zvehutano zvine chekuita nazvo.

Nepo kutsvagurudza kwekutanga kuri kuvimbisa, zvidzidzo pamhedzisiro yazvo pahutano hwevanhu zvave zvidiki uye zvishoma.

Naizvozvo, zvakakosha kutora zvirevo zvehutano netsanga yemunyu.

Zvakare, ramba uchifunga kuti kana iwe uri kuzvitenga seyakafanogadziridzwa pulp, tarisa iyo yezvigadzirwa chitambi uye uone kuti haina kuwedzera zvigadzirwa.

Mimwe yemapurese ine huwandu hwakanyanya kwazvo hweshuga yakawedzerwa.

Kune chikamu chikuru, acai chibereko chine hutano chine zvipingamupinyi zvishoma. Ita shuwa yekutarisa kune akawedzera shuga.

Maitiro Ekudya Acai

Sezvo matsva eacai berries ane hupenyu hupfupi pasherufu, iwo anonyanya kutengeswa kunze kwenyika uye anowanikwa zvakanyanya mumhando nhatu huru - purées, mapoda nejusi.

Muto wacho unoremerwa nema antioxidants, asi zvakare ari akakwirira mushuga uye kushaya fiber. Kunyangwe, kana yakasvinwa, muto unogona kunge uine mashoma antioxidants ().

Iyo poda inounza yakanyanya kuwanda huwandu hwemuviri, ichikupa iwe fiber uye mafuta, pamwe nemiti yemiti.

Izvo zviri kutaurwa, iyo purée ndiyo ingangoita nzira yakanakisa yekunakirwa nekuravira kweacai majiroji.

Kuti ugadzire mbiya yeacai, sanganisa puree isina chando nechando nemvura kana mukaka kuti ishandure kuita sosi-senge sosi yekukwirisa.

Zvipenga zvinogona kusanganisira zvakachekwa michero kana maabriji, akachekwa coconut maflakes, nut butters, cocoa nibs kana chia mbeu.

Iwe unogona zvakare kugadzira mbiya uchishandisa acai powder. Blend it in your favorite smoothie recipe, uye pamusoro pamwe neunofarira mawedzera-ins.

Kune nzira dzinoverengeka dzekudya acai, kusanganisira seya yechando, poda kana muto.

Icho Chinokosha

Kutenda kune yavo yakakwira antioxidant zvemukati, acai majirojisheni ane akawanda anogona hutano hutano.

Iwo akatakurwa nemakemikari ane simba emiti anoita se antioxidants uye anogona kuve nemabhenefiti ehuropi hwako, moyo uye hutano hwakazara.

Ivo zvakare vanounza ane hutano mafuta uye faibha, zvichivaita ivo kazhinji zvine hutano chikafu.

Nakidzwa neacai se smoothie kana mbiya, asi chenjera mashuga akawedzerwa ayo anowanzo kuwanikwa mumuto nemafuta echando.