Chii chinonzi Goridhe maBriji? Zvese Zvaunoda Kuti Uzive

Zvemukati

• Yakapetwa neNutrients
• Hutano Kubatsirwa
• Yakakwirira muAntioxidants
• Ine Zvakanakira Kurwisa Kuzvimba
• Dai Kuwedzera Kudzivirirwa
• Inogona Kubatsira Bone Hutano
• Dai Kuvandudza Chiono
• Mhedzisiro Inogona Kuitika
• Maitiro Ekuzvidya
• Icho Chinokosha

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

Magoridhe egoridhe akajeka, machena-eruvara michero ayo anowirirana chaizvo neatomatillo. Kufanana netomatillos, dzakaputirwa mumhino yemapepa inonzi calyx iyo inofanira kubviswa usati wadya.

Zvishoma kudiki pane matamati echerry, michero iyi ine inotapira, yekunaka yekunaya zvimwe zvinoyeuchidza chinanazi nemango. Vanhu vazhinji vanofarira pop yavo yakasvinwa yekuravira sechikafu kana mumasadhi, sauces uye majamu.

Magoridhe egoridhe anozivikanwawo seInca berry, Peruvian groundcherry, poha berry, goldenberry, husk cherry uye cape gooseberry.

Ivo ndeve nightshade mhuri uye vanokura munzvimbo dzinodziya kutenderera pasirese.

Ichi chinyorwa chinokuudza zvese zvaunoda kuti uzive nezve egoridhe maabriji, kusanganisira yavo kudya, mabhenefiti uye zvinogona mhedzisiro mhedzisiro.

Yakapetwa neNutrients

Magoridhe egoridhe ane chimiro chinoshamisa chemuviri.

Ivo vanobata zvine mwero nhamba yemakoriori, ichipa 74 pamukombe (140 gramu). Ruzhinji rwemakoriyori avo runobva kuma carbs ().

Saizi imwechete yekushandira zvakare inorongedza magiramu matanhatu efaibha - anopfuura makumi maviri muzana ezita rezvinotaurwa zuva rega rega (RDI).

Iyo 1-mukombe (140-gramu) inoshumirwa yemabriji egoridhe ine zvinotevera ():

• Makorori: 74
• Carbs: 15.7 magiramu
• Fiber: 6 magiramu
• Mapuroteni: 2.7 magiramu
• Mafuta: 1 gramu
• Vhitamini C: 21% yeiyo RDI yevakadzi uye 17% yevarume
• Thiamine: 14% yeiyo RDI yevakadzi uye 13% yevarume
• Riboflavin: 5% yeiyo RDI
• Niacin: 28% yeiyo RDI yevakadzi uye 25% yevarume
• Vhitamini A: 7% yeiyo RDI yevakadzi uye 6% yevanhurume
• Iron: 8% yeiyo RDI yevakadzi uye 18% yevarume
• Phosphorus: 8% yeiyo RDI

Magoridhe egoridhe zvakare ane huwandu hwakawanda hwebeta-carotene uye vhitamini K pamwe necalcium shoma,,).

Goridhe maoriki anozvirumbidza huwandu hunoshamisa hwevitamin, zvicherwa uye faibha - iine 74 macalorie chete pamukombe (140 gramu).

Hutano Kubatsirwa

Magoridhe egoridhe ane akati wandei emiti makomputa anogona kukanganisa hutano hwako.

Yakakwirira muAntioxidants

Magoridhe egoridhe akakwirira mumiti yemiti inonzi antioxidants ().

Antioxidants inodzivirira kubva uye kugadzirisa kukanganisa kunokonzerwa nemahara radicals, ayo mamorekuru akabatana nekukwegura nezvirwere, senge kenza (,).

Parizvino, zvidzidzo zvakaratidza 34 makemikari akasarudzika mumabriji egoridhe anogona kuve nezvakanakira hutano (6).

Zvakare, iyo phenolic macomputer mune egoridhe maabriji akaratidzirwa kudzivirira kukura kwemazamu uye colon cancer maseru mune bvunzo-chubhu zvidzidzo (6).

Mune kumwe kuyedza-chubhu yekudzidza, zvakaburitswa zvemutsva uye zvakasvinwa michero yegoridhe zvakawanikwa zvinowedzera hupenyu hwemasero zvichidzivirira kuumbwa kwemakemikari anokanganisa kukuvara kweiyo oxidative ().

Ganda remakoroti egoridhe rinoda kusvika nekatatu huwandu hweantioxidants sepuru yavo. Pamusoro pezvo, antioxidant mazinga ari panhongonya yavo kana michero yaibva ().

Ine Zvakanakira Kurwisa Kuzvimba

Makemikari mumagoridhe egoridhe anonzi maanolides anogona kunge aine anti-anogumbura mitezo mumuviri wako, inogona kudzivirira maronda ekenza yekoloni ().

Mune kumwe kuongorora, chinobviswa kubva pamhata yemabriji egoridhe chakaderedza kuzvimba mumakonzo ane chirwere chemuviri chinoputira. Pamusoro pezvo, mbeva dzakarapwa neiyi dhisiki dzaive nematanho epasi ezviratidzo zvekuzvimba mumatumbu avo ().

Nepo pasina zvifananidziro zvevanhu, bvunzo-chubhu dzinoongorora mumasero evanhu dzinoratidza zvinozoitika mukurwisa kuzvimba (,,).

Dai Kuwedzera Kudzivirirwa

Iko hakuna kudzidza kwevanhu pane zvegoridhe mabriji uye immune system mashandiro, asi bvunzo-chubhu zvidzidzo zvinoratidza akati wandei mabhenefiti.

Zvidzidzo mumasero emunhu zvinocherekedza kuti mabriji egoridhe anogona kubatsira kudzora immune system yako. Chibereko chine akawanda polyphenols anovhara kuburitswa kwevamwe vanopwanya immune mamaki ().

Pamusoro pezvo, ma berries egoridhe manyuko akanaka evitamini C. Imwe kapu (140 gramu) inopa 15.4 mg yevhitamini iyi - 21% yeRDI yevakadzi uye 17% yevarume ().

Vitamin C inotamba akati wandei akakosha maitiro mune ane hutano immune system mhinduro ().

Inogona Kubatsira Bone Hutano

Magoridhe egoridhe akakwirira muvhitamini K, vhitamini ine mafuta-inosanganiswa mune bone bone metabolism ().

Vitamin ichi chinhu chinodiwa chefupa uye shwashwa uye inobatanidzwawo muhutano hwemapfupa ekudzoka, ndiwo mapfupa anoputsika nekugadzirisa (15).

Humbowo huchangobva kuitika hunoratidza kuti vhitamini K inofanira kutorwa pamwe chete nevhitamini D yehutano hwakanaka hwepfupa ().

Dai Kuvandudza Chiono

Goridhe maoriki anopa lutein uye beta-carotene, pamwe chete nemamwe akati wandei carotenoids ().

Kudya kwakakwira mumacarotenoid kubva kumichero nemiriwo kwakabatana nenjodzi yakaderera yekukuvara kwezera rine chekuita nezera, chinonyanya kukonzera kupofomara ().

Kunyanya, iyo carotenoid lutein inonyatso kuzivikanwa nekudzivirira zvirwere zvemaziso ().

Lutein uye mamwe ma carotenoid, anosanganisira zeaxanthin uye lycopene, akaratidzirwawo kudzivirira pakurasikirwa nekuona kubva kuchirwere cheshuga ().

Magoridhe egoridhe anogona kuve nemabhenefiti akati wandei kuhutano hwako. Iwo akakwirira mune antioxidants, anoratidza anti-kuzvimba mhedzisiro uye anogona kuwedzera mapfupa hutano uye chiratidzo.

Mhedzisiro Inogona Kuitika

Mhando dzegoridhe dzinogona kunge dzine chepfu kana ukadzidya dzisina kuibva.

Maorivhi egoridhe asina kuibva ane solanine, chepfu inowanzo kuwanikwa mu nightshade miriwo, senge mbatatisi nematomatisi ().

Solanine inogona kukonzera kugaya kwekudya, kusanganisira kupwanya uye kuita manyoka - uye inogona kuuraya muzviitiko zvisingawanzo ().

Kuti uve parutivi rwakachengeteka, idya chete akaibva mabruji egoridhe asina zvikamu zvakasvibirira.

Uyezve, ramba uchifunga kuti kudya huwandu hwakawanda hwemabriji egoridhe kunogona kuva nenjodzi.

Mune kumwe kuongorora kwemhuka, mizinga yakakwira kwazvo yechando-yakaomeswa yegoridhe bheri muto - 2,273 mg paundi yehuremu hwemuviri (5,000 mg pa kg) zuva nezuva - zvakakonzera kukuvara kwemoyo kumurume - asi kwete mukadzi - mbeva. Hapana mimwe mhedzisiro yakaonekwa ().

Iko hakuna kwenguva refu-chengetedzo zvidzidzo pamabhuru egoridhe muvanhu.

Kudya michero yegoridhe kunoratidzika kwakachengeteka, kunyange pasina zviyero muvanhu. Izvo zvakati, michero isina kuibva inogona kukonzera kugumbuka kwekugaya, uye mizinga yakakwira yemuto wayo yakaratidzirwa kuva ine chepfu muzvidzidzo zvemhuka.

Maitiro Ekuzvidya

Magoridhe egoridhe anogona kunakidzwa nyowani kana kuomeswa kana awo mahwendefa emapepa abviswa.

Mitsva michero yegoridhe inogona kuwanikwa kumisika yevarimi uye muzvitoro zvakawanda. Michero yegoridhe yakaomeswa inogona kutengwa pamhepo.

Hedzino dzimwe nzira dzaunga sanganisa ma berries egoridhe mune kwako kudya:

• Zvidye zvakasvibira sechingwa.
• Wedzera ivo kune saladhi yemichero.
• Vapfekedze pamusoro pe saladhi inonaka.
• Vapfekedze mune smoothie.
• Vanyike mune chokoreti muto we dessert.
• Vashandure kuita muto kuti unakirwe nenyama kana hove.
• Itai kuti ive jam.
• Itai kuti vave muhari yezviyo.
• Vashandise pamusoro peiyo yogati uye granola.

Magoridhe egoridhe anowedzera yakasarudzika flavour kune chero chero dhishi kana tudyo.

Mhando dzegoridhe chibereko chakasiyana-siyana chinogona kudyiwa chitsva kana kuomeswa. Ivo vanowedzera yakasarudzika kuravira kune jamu, sauces, masaladi uye madhiri.

Icho Chinokosha

Kunyangwe ma berries egoridhe aine hukama zvakanyanya neatomatos, ivo vane inotapira, inotonhora tambo yakafanana neinanazi nemango.

Iwo akakwirira mune fiber, mavitamini, zvicherwa uye zvinobatsira zvinomera zvinomera izvo zvinogona kukurudzira yako immune system, maziso uye mapfupa.

Anonyanya kudyiwa akaibva zvakakwana - pasina chero girini mavara.

Iyi michero inonaka inowedzera yakasarudzika, inotapira kuravira kumajamu, masosi, madhiri uye nezvimwe.