7 Inonaka Michero yeBlue ine Simba Rine hutano Hwakanakira

Zvemukati

• 1. Blueberries
• 2. Mablackberries
• 3. Elderberries
• 4. Concord mazambiringa
• 5. Matema currants
• 6. Damson plums
• 7. Madomasi ebhuruu
• Chinokosha

Michero yebhuruu inowana iwo ruvara runopenya kubva kune zvinobatsira zvinomera zvinonzi polyphenols.

Kunyanya, ivo vakakwira muanthocyanins, rinova iro boka repolphenol dzinopa mabhuruu ebhuruu ().

Zvisinei, izvi zvinoumba zvinopa zvinopfuura chete ruvara.

Kutsvagurudza kunoratidza kuti kudya kwakanyanya muanthocyanins kunogona kusimudzira hutano hwemwoyo uye kudzikisira njodzi yako yekufutisa, rudzi rwechipiri chirwere cheshuga, mamwe magomarara, nezvimwewo zvirwere ().

Heano manomwe anonaka michero yebhuruu ine masimba ane hutano bhenefiti.

1. Blueberries

Blueberries inonaka uye yakazara nezvinovaka muviri.

Iwo akadzika macalorie, ane fiber yakawanda, uye akaremerwa nema micronutrients akakosha, senge manganese uye mavitamini C uye K ().

Aya mabriji anonaka akakwirirawo muanthocyanins, ayo ane simba antioxidants anobatsira kudzivirira maseru ako kubva kukuvadzwa kubva mumamorekuru asina kugadzikana anonzi mahara radicals (,,).

Maererano nekumwe kuongorora kwakaitwa nevarume gumi vane hutano, ma antioxidants anowanikwa mumakapu maviri (300 gramu) eblueberries anogona kudzivirira DNA yako kubva kukuvara kwakanyanya ().

Pamusoro pezvo, tsvagiridzo inoratidza kuti kudya kwakanyanya muanthocyanins kubva kublueberries uye zvimwe michero nemiriwo zvinogona kubatsira kudzivirira zvirwere zvisingaperi, senge chirwere chemwoyo, mhando 2 chirwere cheshuga, gomarara, uye mamiriro ehuropi senge Alzheimer's (,,).

Pfupiso Blueberries akapfuma muzvakakosha zvinovaka muviri uye antioxidants, iyo inoita basa mukudzivirira kukuvara kwesero uye inogona kudzora chirwere chisingaperi chisingaperi.

2. Mablackberries

Mablackberries anotapira uye ane hutano matema-bhuruu maabhurosi ayo anopa akati wandei hutano hutano

Mukombe mumwe chete (144 gramu) yemabrackberries anorongedza angangoita magiramu masere efaibha, 40% yeiyo yakakurudzirwa Zuva Nezuva Kukosha (DV) yemanganizi, uye 34% yeDV yevhitamini C ().

Iko kushumirwa kumwechete kunopawo 24% yeDV yevhitamini K, ichigadzira mablackberries chimwe chezvinhu zvakapfuma kwazvo zvezvibereko zveichi chakakosha chikafu ().

Vitamin K inofanirwa pakuvhara ropa uye inoita basa rakakosha muhutano hwepfupa ().

Kunyangwe hukama huripo pakati pevhitamini K nehutano hwemapfupa huchiri kuongororwa, vesaenzi vanofunga kuti kushayikwa kwevhitamini K kunogona kukonzera osteoporosis, mamiriro ayo mapfupa ako anova asina kusimba uye asina kusimba ().

Nepo mashizha emashizha emashizha ari akakwirira muvhitamini K, michero mishoma yakasarudzwa, yakaita semabheribheri, bhuruu, uye michero, inewo yakawanda mari yekubatsira iwe kuzadzisa zvaunoda zuva nezuva (,,,).

Pfupiso Mablackberries akatakurwa nefibre, manganese, uye vhitamini C. Iwo zvakare ndeimwe yemichero mishoma yakakwira vhitamini K, inoita basa rakakosha mukuvhara ropa uye hutano hwepfupa.

3. Elderberries

Elderberry ndeimwe yemishonga inozivikanwa kwazvo yemiti pasi rese (,).

Iyi michero yebhuruu-yepepuru inogona kubatsira kudzivirira kubva kuchando uye dzihwa nekusimudzira immune system yako. Izvo zvakaratidzirwawo kubatsira vanhu kupora kubva kuzvirwere izvi nekukurumidza ().

Kutsvagurudza kunoratidza kuti chirimwa chinobatsira chemakonzo mumabrandberries chinogona kumutsa maseru ane hutano anobatsira kurwisa utachiona uye dzihwa ().

Zvakare, bvunzo-chubhu ongororo inoratidza kuti yakamisirwa elderberry zvakaburitswa zvinogona kurwisa hutachiona furu uye kuzvidzivirira kubva mukutapudza maseru, kunyange izvi zvichiri kuongororwa (20,).

Muchidzidzo chimwe chemazuva mashanu, kutora mafurawa mana (60 ml) echirubberberry sirasi zuva nezuva kwakabatsira vanhu vane furuu kupora avhareji yemazuva mana nekukurumidza kupfuura avo vasina kutora chinowedzera ().

Aya mabriji akakwirirawo muvhitamini C neB6, zvinovaka muviri zvinozivikanwa kusimudzira immune system. Ingori 1 kapu (145 gramu) yemazeerberries inopa 58% uye 20% yeiyo DVs yevhitamini C uye B6, zvichiteerana (,,).

Ramba uchifunga kuti zvingave zvakanaka kudya aya mabriji akabikwa. Raw elderberries anogona kukonzera kushungurudzika mudumbu, kunyanya kana ikadyiwa isina kuibva (26).

Pfupiso Elderberries ndiwo zvinovaka muviri zvebhuruu-bhuruu bheri inowanzo shandiswa semushonga wechisikirwo wechando uye zviratidzo zvechirwere.

4. Concord mazambiringa

Concord mazambiringa michero ine hutano, yepepuru-yebhuruu inogona kudyiwa nyowani kana kushandiswa kugadzira waini, majisi, uye majamu.

Iwo akazara anobatsira emiti makomponi anoshanda se antioxidants. Muchokwadi, Concord mazambiringa akakwirira mumakomponi aya pane epepuru, girini, kana tsvuku mazambiringa ().

Kunyangwe paine kutsvagurudza kuri kudikanwa, zvimwe zvidzidzo zvinoratidza kuti Concord mazambiringa uye muto wawo anogona kusimudzira immune system yako ().

Semuenzaniso, imwe pfumbamwe-svondo kudzidza uko kwaiita kuti vanhu vanwe 1.5 makapu (360 ml) yeConcord mazambiringa ejusi zuva rega rega akacherekedza kuwanda kweanobatsira immune maseru kuverenga uye neropa antioxidant mazinga, zvichienzaniswa neboka re placebo ().

Pamusoro pezvo, zvidzidzo zvidiki zvakati wandei zvinoratidza kuti kunwa Concord mazambiringa muto zuva nezuva kunogona kukurudzira ndangariro, kushushikana, uye hutano hutano (,,,).

Pfupiso Pepuru-bhuruu Concord mazambiringa anogona kusimudzira hutachiona, kushushikana, uye hutano hwehuropi, asi zvimwe zvidzidzo zvichidikanwa kuti zvitsigire izvi.

5. Matema currants

Dema ma currants akanyanya tart majikiji ane yakadzika, bhuruu-yepepuru hue.

Dzinogona kudyiwa dzichitsva, dzakaomeswa, kana mumajamu nemajusi. Iwe unogona zvakare kuvawana mune zvekudya zvinowedzera.

Black currants inonyanya kukwirira muvhitamini C, inozivikanwa uye ine simba antioxidant.

Kapu imwe chete (112 gramu) yefresh blackcurrant inopa kanopfuura kaviri DV yevhitamini iyi).

Sezvo antioxidant, vhitamini C inobatsira kudzivirira kubva kukuvara kwemaseru uye chirwere chisingaperi. Muchokwadi, zvimwe zvidzidzo zvevanhu zvinocherekedza kuti kudya kwakapfuma mune chinovaka kunogona kupa dziviriro yakakosha kubva kuchirwere chemoyo ().

Pamusoro pezvo, vhitamini C inoita basa rakakosha mukuporesa ronda, immune system yako, uye nekuchengetedza ganda rako, mapfupa, nemeno (,,).

Pfupiso Blackcurrants yakazara vhitamini C, yakasimba antioxidant iyo inoita basa rakakosha mumuviri wako wezvirwere uye inobatsira kuchengetedza hutano hwakanaka ganda, mapfupa nemeno.

6. Damson plums

Madamoni mabhuruu bhuruu ayo anowanzo gadziridzwa kuita majamu nemajellies. Inogona zvakare kuomeswa kugadzira michero (38).

Prunes chisarudzo chakakurumbira kumatambudziko ekugaya, kusanganisira kuzvimbirwa, chinova chirwere chinokanganisa fungidziro yegumi nemana yehuwandu hwepasi rose ().

Iwo akakwirira mune fiber, ine 1/2 mukombe (82 gramu) kurongedza inoyevedza magiramu matanhatu eichi chinovaka ().

Nekuda kweizvozvo, kudya mimwe michero kunogona kuwedzera kuwanda kwechigaro uye kupfavisa zvituru zvako, zvichiita kuti ura hwako huve nyore kupfuura (,).

Plums inewo mamwe macompound echirimwa uye mhando yeshuga doro inonzi sorbitol, iyo inogona kubatsira kusunungura zvituru zvako uye kukurudzira kuwanda kwematumbu zvakare ().

Pfupiso Prunes inogadzirwa kubva kudamson plums inopa fiber, zvinobatsira zvinomera zvemiti, uye shuga sorbitol - zvese izvi zvinogona kubatsira kudzimbikana nekuzvimbirwa.

7. Madomasi ebhuruu

Madomasi ebhuruu, anozivikanwa zvakare seepepuru kana madomasi eIndigo Rose, anorimwa ave akakwirira muanthocyanins ().

Yadzo yakakwira anthocyanin yemukati inopa iyo yepepuru-bhuruu tint ().

Ongororo dzinoverengeka dzinoratidza kuti kudya kwakanyanya muanthocyanin-zvakapfuma zvekudya kunogona kudzora kuzvidzivirira, kudzivirira kubva kuchirwere chemwoyo, nekusimudzira hutano hwemaziso nehuropi (,,,,,).

Uyezve, matomatisi ebhuruu anotakura akasiyana akasimba antioxidant macomputer anowanzo kuwanikwa mumatomatisi enguva dzose, senge lycopene ().

Ongororo dzekucherechedza dzinobatanidza kudya kweLycopene-kune yakaderera njodzi yehosha yemwoyo, sitiroko, uye kenza yeprostate (,,).

Pfupiso Madomasi ebhuruu anorimwa kuti ave akapfuma muanthocyanins nepo ichichengeta huwandu hwakawanda hwemamwe makomputa emiti anobatsira ayo ave achibatanidzwa nenjodzi yakadzikira yehosha yemoyo, sitiroko uye gomarara reprostate.

Chinokosha

Kunze kwekuravira kwavo kunonaka, michero yebhuruu inopa akasiyana siyana mabhenefiti ehutano.

Izvo zvine huturu-dense sosi yezvisimba antioxidants, kusanganisira vhitamini C uye zvinobatsira zvinomera zvinomera zvinonzi anthocyanins.

Nekuda kweiyo yavo yakakwira antioxidant zvemukati, izvi michero zvinogona kudzora kuzvimba uye kubvisa mamiriro asingagumi senge chirwere chemwoyo uye mhando 2 chirwere cheshuga ().

Kuti uwedzere hutano hwako, kudya michero yebhuruu nguva nenguva kunogona kuve kwakakosha.