7 Hufakazi-Hwakavakirwa Hutano Kubatsirwa kweCamu Camu

Zvemukati

• 1. Yakakwirira muvhitamini C
• 2. Ine zvine simba antioxidants
• 3. Ngaarwise kuzvimba
• 4-7. Zvimwe zvinogona kubatsira
• Mashandisiro ekushandisa camu camu
• Zvinogona kuitika mhedzisiro ye camu camu
• Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Camu camu, kana Myrciaria dubia, ibheri rinovava, rakafanana necheri muvara.

Inowanikwa kuAmazon rainforest asi yakawana mukurumbira pasirese nekuda kwehuwandu hwayo hunofungidzirwa hutano hunobatsira.

Mutsva camu camu michero tart mune zvinonaka, ndosaka ivo vachiwanzo kuwanikwa mune yekuwedzera fomu sehupfu, mapiritsi, kana sejusi.

Camu camu inoonekwa sechikafu chakanyanya - kunyanya nekuda kwehuwandu hwezvimwe zvinovaka muviri nemishonga yemiti ine simba, kusanganisira vhitamini C.

Heano manomwe humbowo-hwakavakirwa hutano mabhenefiti ecamu camu.

1. Yakakwirira muvhitamini C

Camu camu yakafuma mu vitamini C ().

Vitamin C inotamba akawanda akakosha mabasa mumuviri wako. Semuenzaniso, inobatsira kusimbisa immune system yako uye inodikanwa pakuumbwa kwe collagen, puroteni inotsigira ganda rako, mapfupa, uye mhasuru (,).

Uyezve, vhitamini C inoshanda seye antioxidant ine simba, inodzivirira maseru ako kubva kumamorekuru asina kugadzikana anonzi mahara radicals. Kunyangwe mahara radicals ari akajairika zvigadzirwa zvemaseru mashandiro, zvakawandisa zvinogona kuumbwa semhedzisiro yekushushikana, kudya kwakashata, uye kusangana nekusviba.

Kana mahara radicals akawandisa antioxidants mumuviri wako, zvinotungamira kune mamiriro anonzi oxidative kushushikana, iyo yakabatanidzwa kune isingagumi mamiriro seshuga, chirwere chemwoyo, uye gomarara ().

Kudya chikafu chakapfuma muma antioxidants senge vhitamini C kunogona kubatsira kudzivirira kusagadzikana kweiyo oxidative uye kurwisa kwakasununguka kukuvara kwakanyanya.

Camu camu inofungidzirwa kuve neanosvika magiramu matatu evitamini C pa3,5 maunzi (zana magiramu) emichero (,).

Nekudaro, nekuda kwekuravira kwayo kwakasimba kwakasviba, kashoma kudyiwa kutsva uye kazhinji kunotengeswa muhupfu fomu. Sezvo hupfu hwabviswa mvura yese, ine vhitamini C yakawanda pa gramu zvichienzaniswa nemabriji matsva.

Zvinoenderana nezvakanyorwa zvigadzirwa zvekudya, camu camu poda inogona kuendesa kusvika ku77% yeReferensi Yemazuva Ekutora (RDI) yevhitamini C nepasipuni (magiramu mashanu).

Ramba uchifunga kuti mwero wevhitamini C mune camu camu zvigadzirwa zvinogona kusiyanisa zvichienderana, semuenzaniso, uko muchero wakarimwa (,).

Camu camu yakafuma muvhitamini C, vhitamini inoshanda seye antioxidant ine simba mumuviri wako uye yakakosha kune hutano hweganda rako uye immune system.

2. Ine zvine simba antioxidants

Camu camu ine inoshamisa antioxidant kugona, sezvo iine yakatakura vhitamini C pamwe nezvimwe zvakawanda zvine simba macomputer se flavonoid antioxidants, kusanganisira anthocyanins uye ellagic acid (,).

Antioxidants zvinhu zvinodzivirira ako maseru kubva kukuvara kunokonzerwa nemahara radicals. Kuwedzeredza mahara radicals mumuviri wako kunogona kutungamira kune isingagumi mamiriro senge chirwere chemoyo uye kenza nekufamba kwenguva ().

Iyo yakakwira antioxidant zvemukati camu camu inogona kunyanya kubatsira avo vanoputa fodya, sekusvuta kunogadzira yakawandisa emahara radicals, zvichikonzera kune oxidative kusagadzikana.

Mune chidzidzo che1-vhiki mune makumi maviri evaputi vechirume, avo vanonwa makapu e0.3 (70 ml) yecamu camu muto ine 1,050 mg yevhitamini C zuva nezuva yaive yakadzora zvakanyanya kushushikana kweiyo oxidative uye mamaki ekuputira seC-inoshanda mapuroteni (CRP) ().

Zvakare, pakanga pasina shanduko mune aya mamaki muboka re placebo vakagamuchira vhitamini C piritsi. Izvi zvinoratidza kuti musanganiswa wemamwe antioxidants kubva kune camu camu berries aive nesimba rakasimba re antioxidant kupfuura vhitamini C chete.

Camu camu ine mubatanidzwa wema antioxidants ayo anorwisa anoita mamorekuru anonzi akasununguka radicals, ayo anogona kunyanya kubatsira hutano hwevaya vanoputa.

3. Ngaarwise kuzvimba

Camu camu inogona kushanda mukuderedza kuzvimba mumuviri wako ().

Chirwere chisingaperi chinokanganisa hutano hwemaseru ako uye chakabatanidzwa nemamiriro akaita segomarara, chirwere chemwoyo, uye autoimmune chirwere ().

Camu camu muchero pulp ine ellagic acid, antioxidant iyo yakaratidzirwa kuti inhibit yekuzvimba-inokonzeresa enzyme aldose reductase ().

Chidzidzo chevarume vakaputa chakawana kuti kunwa makapu 0.3 (70 ml) yecamu camu muto ine 1,050 mg yevhitamini C kwevhiki kwakadzikira zvakanyanya kuzvimba mamakisi interleukin (IL-6) uye yakanyanya kunzwisisika C-inoshanda mapuroteni (hsCRP).

Mhedzisiro yakafanana haina kuoneka muboka rinodzora rakatora piritsi riine huwandu hwakaenzana hwevitamini C. Izvi zvinoratidza kuti panogona kuve nemubatanidzwa wezvinhu zvinobatsira mu camu camu zvinobatsira muviri wako kurwisa kuzvimba ().

Mbeu dzecamu camu muchero dzine masimba ekurwisa-kuzvimba makomputa zvakare, uye ongororo yegonzo yakawana kuti yakatorwa kubva mumbeu yakadzora kuzvimba ().

Kunyangwe mhedzisiro iyi iri kuvimbisa, kumwe kutsvagurudza kunodiwa kuti unzwisise zvirinani zvinopesana nekurwisa mabhenefiti ecamu camu.

Camu camu yakaratidzirwa kudzikisa mamaki ekuzvimba, asi kumwe kutsvagurudza kunodiwa kujekesa izvi zvakawanikwa.

4-7. Zvimwe zvinogona kubatsira

Tsvagiridzo yesainzi nezve zvingangoitika zvehutano mabhenefiti eamu camu ishoma.

Zvakadaro, zvimwe zvidzidzo zvinoratidza kuti camu camu inogona kuunza zvinotevera mabhenefiti:

1. Yakaderedzwa uremu. Zvidzidzo zvezvipfuwo zvinoratidza kuti bheri rinogona kudzikisira huremu hwemuviri nekuwedzera huwandu hweanopisa macalorie uye nekushandurudza hutumbu hutachiona (,).
2. Kuvandudzwa kweshuga yeropa. Kutsvagurudza mune makumi maviri nevatatu vane hutano kwakaratidza kuti camu camu inogona kudzikisira spike muropa shuga mushure mekudya yakakwira-carb kudya ().
3. Mishonga inorwisa mabhakitiriya. Mune bvunzo-chubhu yekudzidza, iyo peel nembeu yecamu camu yakaderedza kukura kwebhakitiriya kweanogona kukuvadza mabhakitiriya Escherichia coli uye Streptococcus mutans ().
4. Hutano kweropa. Kwayedza-chubhu uye zvidzidzo zvevanhu zvakacherekedza kuti bheri rinogona kubatsira kudzikamisa kukwira kweropa nekusimudzira kuwedzera kwemitsipa yeropa (,).

Izvo zvakakosha kuti uzive kuti zvidzidzo munzvimbo idzi zvine mashoma, uye yakawanda yekutsvagurudza iriko pane camu camu kunobva ku test-tube uye mhuka zvidzidzo.

Naizvozvo, zvimwe zvepamusoro-soro zvidzidzo zvinodiwa kuti usimbise izvo zvingangove zvehutano zvinobatsira zvecamu camu.

Camu camu inogona kunge iine inorwisa mabhakitiriya uye inogona kubatsira kudzikisa kuwanda kweropa, huremu, uye huwandu hweshuga yeropa. Zvisinei, kumwe kutsvagurudza kunodiwa kutsigira izvi zvakawanikwa.

Mashandisiro ekushandisa camu camu

Camu camu yakasviba kwazvo, ichiita kuti isafadze kuti vanhu vazhinji vadye vega.

Panzvimbo iyoyo, iwe unogona kuwana camu camu muchimiro chepurp, puree, uye muto - kazhinji zvinotapira kunatsiridza kuravira.

Zvakadaro, iyo bheri inozivikanwa kwazvo muhupfu fomu. Izvi zvinonzwisisika, sezvo mvura ichibviswa, ichiita kuwanda kwecamu camu kukwirira nekurebesa sherefu-hupenyu.

Camu camu poda inogona kuwedzerwa zviri nyore kune smoothies, oats, muesli, yogurts, uye saladi dressings. Kuzvisanganisa nemamwe mavhenekero zvinomira musvo wakasviba uye zvinoita kuti zvinakidze.

Zano rakanaka nderekuti ugare uchiwedzera camu camu kuchikafu mushure mekubika kudzivirira kurasikirwa kwehutano kubva pakupisa, kunyanya vhitamini C ().

Kunze kwemafomu aya, camu camu inowanikwa sezvinoburitsa uye zvakawedzera zvinowedzera.

Unogona kuwana zvigadzirwa izvi munharaunda kana pamhepo.

Camu camu yakasviba kwazvo, saka nzira yakajairika yekuiwedzera kune chako chikafu ndeye upfu kana chinowedzera.

Zvinogona kuitika mhedzisiro ye camu camu

Iyo inogona kuve mhedzisiro mhedzisiro ye camu camu inoenderana neayo epamusoro vhitamini C zvemukati.

Kungoti 1 teaspoon (5 magiramu) ekamu camu inogona kupa 682 mg yevhitamini C, inova 760% yeRDI yemuviri uyu.

Iyo Inotakurika Yekumusoro Limit (TUL) yevhitamini C ndeye 2,000 mg pazuva. Mari yakaderera pane iyi inonzi yakachengeteka kuvanhu vazhinji (,).

Kudya zvakawandisa vhitamini C kunogona kukonzera kugaya kwekudya, senge manyoka uye kusvotwa. Zviratidzo izvi zvinowanzogadzirisa kana kudya kwevhitamin C kwadzikira ().

Vitamin C inosimudzira kuiswa kwesimbi, saka vanhu vane mamiriro esimbi kuwandisa - sa hemochromatosis - vangangoda kurega kutora camu camu (,).

Zvisinei, camu camu yakachengeteka kuvanhu vazhinji, uye vhitamini C kuwandisa hakuwanzo nekuti imvura inogadzikana nemvura uye nekudaro haina kuchengetwa mumuviri wako.

Chero bedzi iwe uchiramba uchienda kune yakakurudzirwa saizi yekushandira, iwe haugone kutora yakawandisa vhitamini C. Izvo zvakati, itsika yakanaka kutarisa chitaridzi, sezvo mabrand akasiyana anogona kunge aine huwandu hwakasiyana hwevitamini C.

Uyezve, kana iwe uri kutora mishonga, zvinokurudzirwa kuti ubvunze nemubatsiri wako wehutano usati watora camu camu powder kana kuwedzera.

Camu camu ndiyo yakanakisa sosi yevhitamini C. Zvakadaro, kana ikatorwa zvakawandisa, inogona kutungamira mukugumbuka kwekugaya kana kuwandisa kwesimbi muvanhu vanobatwa.

Chinokosha

Ose ari maviri camu camu michero uye mhodzi zvakapfuma mune zvinovaka muviri uye zvine simba antioxidants, kusanganisira vhitamini C uye flavonoids.

Kumwe kutsvagurudza kunoratidza kuti camu camu inogona kushanda mukurwisa kuzvimba uye kudzikisa shuga yeropa uye BP.

Kunyangwe nyowani camu camu muchero uine munyu wakasviba, inogona kuwedzerwa zviri nyore kune chako chikafu muchimiro cheupfu kana chakakomberedzwa chinowedzera.