7 Inoshamisa Hutano Kubatsirwa kweCherries

Zvemukati

• 1. Yakarongedzwa nezvinovaka muviri
• 2. Akapfuma mu antioxidants uye anti-inflammatory compounds
• 3. Inogona kuwedzera kurovedza muviri kupora
• 4. Inogona kubatsira hutano hwemwoyo
• 5. Inogona kugadzirisa zviratidzo zveArthritis uye gout
• 6. Dai kuvandudza kurara mhando
• 7. Zviri nyore kuwedzera pane zvaunodya
• Chinokosha

Cherries ndeimwe yemichero inodiwa kwazvo, uye nechikonzero chakanaka.

Hazvisi zvinonaka chete asiwo zvinotakura mavhitamini, zvicherwa, uye zvinomera zvemiti zvine simba mitezo yehutano.

Heano manomwe anoyevedza hutano mabhenefiti e cherries.

1. Yakarongedzwa nezvinovaka muviri

Cherries michero midiki yematombo inouya nemhando dzakasiyana uye zvinonaka. Kune maviri akakura zvikamu - tart uye anotapira ma cherries, kana Prunus cerasus L. uye Prunus avium L., zvichiteerana.

Mavara avo anogona kusiyana kubva yero kusvika pakadzika nhema-tsvuku

Mhando dzose dzine hutano hwakanyanya uye dzakazara fiber, mavitamini, uye zvicherwa.

Imwe kapu (154 gramu) yetwuniti, mbishi, yakakoshwa cherries inopa ()

• Makorori: 97
• Mapuroteni: 2 magiramu
• Carbs: 25 magiramu
• Fiber: 3 magiramu
• Vhitamini C: 18% yeiyo Mazuva ese Kukosha (DV)
• Potassium: 10% yeiyo DV
• Mhangura: 5% yeiyo DV
• Manganese: 5% yeiyo DV

Izvi zvinovaka muviri, kunyanya fiber, vitamini C, uye potasium, zvinobatsira hutano munzira dzakawanda.

Vitamin C yakakosha pakuchengetedza immune system uye hutano hweganda nepo potasium ichidikanwa pakudzvinyirira tsandanyama, tsinga basa, kuwedzerwa kweropa, uye zvimwe zvakawanda zvakakomba maitiro emuviri (,).

Cherries zvakare yakanaka sosi ye fiber, iyo inobatsira kuchengetedza yako digestive system ine hutano nekumutsa inobatsira gut mabhakitiriya nekusimudzira ura kujairira ().

Uyezve, vanopa mavitamini B, manganese, mhangura, magnesium, uye vhitamini K.

Pfupiso Cherries inopa kwakanaka vhitamini C, potasium, faibha, uye zvimwe zvinovaka muviri izvo muviri wako unoda kuti ushande mushe.

2. Akapfuma mu antioxidants uye anti-inflammatory compounds

Iko kukwirira kwakanyanya kwemakwenzi emiti muma cherries anogona kuve nemhosva yezvibereko izvi zvakawanda zvehutano zvinobatsira.

Kunyangwe huwandu uye mhando zvichisiyana zvichienderana nemhando dzakasiyana, macheriri ese akazara nema antioxidants uye anti-inflammatory compounds.

Iyi yakakwenenzverwa antioxidant yezvinhu inogona kubatsira kurwisa oxidative kusagadzikana, mamiriro ayo akabatana nezvakawanda zvirwere zvisingaperi uye kukwegura kusati kwasvika ().

Muchokwadi, kumwe kuongorora kwakaratidza kuti kudya cherries zvinobudirira kwakadzora kuzvimba muzvikamu gumi nezvisere kubva muzvidzidzo gumi nezvitanhatu uye mamaki ekushushikana nekushushikana muzvidzidzo gumi nezvisere ().

Cherries yakanyanya kukwirira mumapolyphenols, boka hombe remakemikari emichero anobatsira kurwisa kukuvara kwemaseru, kudzikisira kuzvimba, uye kukurudzira hutano hwese (,).

Muchokwadi, kudya kwakapfuma-polyphenol kunogona kudzivirira kubva kune akawanda mamiriro asingagumi, anosanganisira chirwere chemwoyo, chirwere cheshuga, kuderera kwepfungwa, uye mamwe kanzira ().

Iyi michero yematombo inewo carotenoid pigments senge beta-carotene uye vhitamini C, ese ari maviri ane anti-kupisa uye antioxidant zvivakwa zvakare ().

Pfupiso Cherry ese akakwirira mune antioxidants uye anti-kupisa makomputa, ayo anogona kudzikisira chirwere chenguva refu uye nekusimudzira hutano hwakazara.

3. Inogona kuwedzera kurovedza muviri kupora

Kutsvagurudza kunoratidza kuti anti-anogumbura uye antioxidant makomponi mumacherry anogona kubatsira kudzikamisa kurovedza muviri-kunokonzeresa kurwadziwa kwemhasuru, kukuvara, uye kuzvimba (,).

Cherry tart uye muto wavo zvinoita kunge unoshanda kupfuura mhando dzinotapira, asi zvese izvi zvinogona kubatsira vatambi.

Tart cherry muto uye kuisa pfungwa zvakawanikwa kumhanyisa mhasuru kupora, kudzikisira kurovedza muviri-kunokonzeresa kurwadziwa kwemhasuru, uye kudzivirira kurasikirwa kwesimba muvatambi vepamusoro, vakadai sevanofamba mabhasikoro uye vamhanyi vemarathon ().

Pamusoro pezvo, humwe humbowo hunoratidza kuti zvigadzirwa zvecheri zvinogona kuwedzera mashandiro ekurovedza muviri.

Chidzidzo chevamhanyi makumi maviri neshanu vakatsungirira chakaratidza kuti avo vakadya 480 mg yeupfu tart cherries zuva nezuva kwemazuva gumi pamberi pehafu yemarathon yakaenzana 13% nekukurumidza nhangemutange nguva uye vakawana kushomeka kwemasuru kupfuura boka re placebo ().

Kunyangwe zvidzidzo zvakawanda zvichiongorora hukama pakati pe cherries uye kurovedza muviri zvinosanganisira vatambi vakarovedzwa, tart cherry muto inogona kubatsira vasiri-vatambi zvakare.

Chidzidzo mumadzimai makumi maviri anoshingairira chakacherekedza kuti avo vanonwa 2 ounces (60 ml) yetart cherry muto kaviri pazuva kwemazuva masere vakaporeswa nekukasira uye vaine kukuvara kwemhasuru kushoma uye kushushikana mushure mekupedza kudzokorodza kurovedza muviri, zvichienzaniswa neboka re placebo ().

Kunyangwe ichivimbisa, izvi zvakawanikwa zvine chekuita nezvakakomberedzwa zvigadzirwa zvecheri, senge muto nehupfu. Hazvina kujeka kuti mangani matsva macheri aungangoda kudya kuti ubudise mhedzisiro yakafanana.

Pfupiso Kudya macheri, kunyanya tart cherry zvigadzirwa senge muto nehupfu, zvinogona kuvandudza mashandiro emitambo uye kudzora kurovedza muviri-kunokanganisa mhasuru kukuvara uye kusuruvara.

4. Inogona kubatsira hutano hwemwoyo

Kuwedzera kudya kwako kwemichero-gobvu michero senge cherries inzira inonaka yekudzivirira moyo wako.

Ongororo dzakawanda dzinoratidza kuti kudya kwakapfuma mumichero kune hukama nenjodzi yakadzikira yehosha yemwoyo ().

Cherries anonyanya kubatsira mune izvi, sezvo vakapfuma mune zvinovaka muviri uye macompounds anozivikanwa kusimudzira hutano hwemwoyo, kusanganisira potasium uye polyphenol antioxidants.

Ingori 1 kapu (154 gramu) yeputi, Cherry inotapira inopa 10% yeDV ye potassium, chicherwa chakakosha kuchengetedza moyo wako uine hutano.

Izvo zvinodikanwa kuti urambe uchirova moyo nguva dzose uye zvinobatsira kubvisa yakawandisa sodium kubva mumuviri wako, kuronga ropa rako ().

Ichi ndicho chikonzero kuwanda kwepotassium kwave kuchisanganiswa nenjodzi yakadzikira yehosha yemwoyo uye sitiroko ().

Uyezve, macheri akapfuma mune zvine simba polyphenol antioxidants, kusanganisira anthocyanins, flavonols, uye makatekini, ayo anogona kubatsira kuchengetedza moyo wako kugadzikana nekudzivirira kubva kukuvara kwemaseru uye kudzikisa kuzvimba ().

Muchokwadi, ongororo muvanhu zviuru makumi masere nemakumi masere neshanu yakawana kuti kuwanda kwakanyanya kwepolyphenols - kunyanya anthocyanins, flavonols, nemakatekini - zvaive zvakabatana nenjodzi yakadzikira zvakanyanya yechirwere chemoyo pamusoro pemakore mashanu ().

Pfupiso Cherries akazara ne potassium uye polyphenol antioxidants, iyo ine simba-inodzivirira zvinhu.

5. Inogona kugadzirisa zviratidzo zveArthritis uye gout

Nekuda kweavo ane simba ekurwisa-kuzvimba mhedzisiro, ma cherries anogona kudzikisa zviratidzo zveArthritis uye gout, mhando yeArthritis inokonzerwa neuumburu hweuric acid iyo inogona kutungamira mukuzvimba kwakanyanya, kuzvimba, uye kurwadziwa mumajoini ako.

Ongororo dzakawanda dzinoratidza kuti cherries anobatsira kudzvinyirira oxidative kusagadzikana uye kudzikisa kuzvimba nekudzvinyirira mapuroteni ekuzvimba, ayo anogona kubatsira kudzikisa zviratidzo zvine chekuita neArthritis.

Uyezve, vanogona kudzikisa uric acid mazinga mumuviri wako, zvichivaita zvakanyanya kubatsira kune avo vane gout.

Chidzidzo mumadzimai gumi chakawana kuti kudya 2 servings (10 ounces kana 280 gramu) yetwiti cherries mushure meusiku husiku nekukurumidza kudzikisira mamaki ekuputira chiratidzo cheC-inoshanda mapuroteni (CRP) uye zvakanyanya kudzikisa uric acid mazinga maawa mashanu mushure mekushandisa ().

Imwe ongororo muvanhu mazana matatu nemakumi matatu nevatatu vane gout yakaratidza kuti avo vaidya cherries matsva kupfuura mazuva maviri vaive ne35% kushomeka kwegout pane avo vasina kudya muchero.

Pamusoro pezvo, ongororo iyi yakaburitsa kuti apo kudyiwa kwecheri kwakabatanidzwa nemishonga yegout allopurinol, kurwisa kwegout kwaive nemakumi manomwe neshanu muzana kupfuura nguva dzaisadyiwa cherries kana allopurinol ().

Pfupiso Kutsvagurudza kunoratidza kuti iyo yakasimba-inorwisa-kupisa zvimiro zve cherries zvinogona kubatsira avo vane arthritis uye gout.

6. Dai kuvandudza kurara mhando

Kudya macheri kana kunwa tart Cherry muto kunogona kubatsira kuvandudza yako yekurara mhando.

Aya mabhenefiti ekusimudzira ekurara anogona kuve anokonzerwa nemuchero wepamusoro wehuwandu hwemiti yemiti. Pamusoro pezvo, ma cherries ane melatonin, chinhu chinobatsira kudzora kurara-wake kutenderera ().

Chidzidzo muvanhu makumi maviri chakaratidza kuti avo vakanwa tart cherry muto wakaomarara kwemazuva manomwe vakaona kuwedzera kwakakura mumatanho e melatonin, nguva yekurara, uye hunhu hwekurara, zvichienzaniswa ne placebo ().

Saizvozvowo, kudzidza kwemavhiki maviri muvakuru vakura nekushaya hope kwakawana kuti kunwa 1 mukombe (240 ml) yetart cherry muto usati warara wakawedzera nguva yekurara nemaminetsi makumi masere nemana ().

Nekudaro, izvi zvidzidzo zvinoshandisa zvakachengeterwa zvigadzirwa zvecheri. Hazvina kujeka kuti kudya macheri matsva usati warara kungave nemhedzisiro imwechete.

Pakupedzisira, zvimwe zvidzidzo zvinodiwa kuti unzwisise zvirinani kuti kudya macheri uye zvigadzirwa zvecheri zvingabatsire sei kurara.

Pfupiso Cherries ane anti-anogumbura makomponi uye melatonin, izvo zvinogona kubatsira kuvandudza kurara mhando mune vamwe vanhu.

7. Zviri nyore kuwedzera pane zvaunodya

Cherries anoshanduka-shanduka uye anonaka zvinonaka.

Ose maviri anotapira uye tart mhando dzakabatana zvakanaka nezvakawanda chikafu. Uyezve, zvigadzirwa zvine hukama, senge Cherry dzakaomeswa, upfu hwecheri, uye muto wecheri, ita zvinonakidza zvinowedzera kune akawanda mapheka

Hedzino dzimwe nzira dzekuisa ma cherries mune kwako kudya:

• Nakidzwa navo nyowani seinonaka tudyo.
• Pair akaomeswa cherries ane rima chokoreti machipisi, unsweetened coconut maflakes, uye munyu maarumondi einonaka yakagadzirirwa nzira yekugadzira musanganiswa.
• Gadzira Cherry compote kunze kwechando chando kana cherries inotapira uye chipunu pa yogati, oatmeal, kana chia pudding.
• Wedzera hafu, yakabikwa cherries kune muchero saradhi.
• Sanganisa ma cherries akaomeswa muzvinhu zvakabikwa kuti uwane kukora kwechisikigo.
• Wedzera imwe tart Cherry juice kumvura inopenya uye kumusoro nemononi wedge yemafaro ekuseka.
• Wedzera macherries matsva kana akabikwa ku ice cream, mapai, zvinopwanyika uye mamwe madhiri.
• Gadzira Cherry barbecue muto unogadzirwa kuti ushandise nenyama kana yehuku ndiro.
• Whip up a cherry salsa nema diced cherries uye matsva mahebhu senge basil kuti ushumire pamwe chete nezvikafu zvinonaka.
• Wedzera cherries echando kune yako yaunofarira smoothie.

Mikana yekushandisa cherries mukicheni yako haigumi, saka usatya kuedza.

Pfupiso Cherries inogona kushandiswa munzira dzakawanda mune ese anotapira uye anonaka mabikirwo.

Chinokosha

Cherries ane hutano hwakanyanya uye anopa huwandu hwerubatsiro rwehutano.

Haingori chete iine akawanda akasimba emiti makomputa ayo anogona kubatsira kudzikisa kuzvimba, asi kuadya kunogona kuvandudza kurara, kusimudzira hutano hwemwoyo, uye kukurumidza kupora mushure mekurovedza muviri.

Uyezve, zvese zvinotapira uye tart mhando zvinonaka chose uye zvinogona kushandiswa mune akasiyana mabikirwo.