Wepamusoro 7 Hutano uye Kudya Kwakanaka Kubatsira kwePersimmon

Zvemukati

• 1. Yakazara Nechikafu
• 2. Kwakanaka Kunobva Simba Rine Antioxidants
• 3. Ngaabatsire Mwoyo Hutano
• 4. Dai Kubatsira Kuderedza Kuzvimba
• 5. Akapfuma muFibre
• 6. Tsigira Hutano Vision
• 7. Inonaka uye Nyore Kuwedzera kune Kudya Kwako
• 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.

Pakutanga kubva kuChina, persimmon miti yakasimwa kwezviuru zvemakore nekuda kwemichero yavo inonaka uye nehuni dzakanaka.

Zvibereko zvavo zvine ruvara rweorenji zvinonzi persimmon zvinozivikanwa nekutapira kwavo, huchi-hwakaita sekunaka.

Nepo mazana emhando aripo, Hachiya neFuyu mhando dziri pakati pezvakakurumbira.

Hachiya persimmon yakaita kunge moyo wakaumbika, zvichireva kuti iwo akakwirira kwazvo mumakemikari emiti anonzi ma tannin anopa muchero usina kuibva kuravira kwakaoma, kunorwadza.

Rudzi rwe persimmon runofanira kunge rwakaibva zvizere usati wadya.

Fuyu persimmons anewo matanini, asi anoonekwa seasina-astringent. Kusiyana neHachiya persimmons, iyo yakasviba, yakaita matomati-yakaita Fuyu akasiyana anogona kunakidzwa kunyangwe kana asina kuibva zvakakwana.

MaPimimmon anogona kudyiwa ari matsva, akaomeswa kana kubikwa uye anowanzo shandiswa pasi rese mumajellies, zvinwiwa, mapai, makari uye mapuddings.

Haasi chete mapimon anonaka, iwo akarongedzwa nezvinovaka muviri zvinogona kubatsira hutano hwako munzira dzinoverengeka.

Heano mabhenefiti manomwe emapersimmon, kusanganisira maitiro ekuaisa iwo mukudya kwako.

1. Yakazara Nechikafu

Kunyangwe iri diki muhukuru, persimmon akazara neanoyevedza huwandu hwezvinovaka muviri.

Muchokwadi, imwe persimmon (168 gramu) ine (1):

• Makorori: 118
• Carbs: 31 magiramu
• Mapuroteni: 1 gramu
• Mafuta: 0.3 magiramu
• Fiber: 6 magiramu
• Vhitamini A: 55% yeiyo RDI
• Vhitamini C: 22% yeiyo RDI
• Vhitamini E: 6% yeiyo RDI
• Vhitamini K: 5% yeiyo RDI
• Vhitamini B6 (pyridoxine): 8% yeiyo RDI
• Potassium: 8% yeiyo RDI
• Mhangura: 9% yeiyo RDI
• Manganese: 30% yeiyo RDI

Persimmons zvakare yakanaka sosi thiamin (B1), riboflavin (B2), folate, magnesium uye phosphorus.

Iyi michero yakajeka ine yakaderera macalorie uye yakatakurwa nefibre, ichivaita iwo huremu-kurasikirwa-kwakanaka chikafu.

Imwe chete persimmon ine inopfuura hafu yezvakakurudzirwa kudya kwevhitamini A, vhitamini ine mafuta-inogadziriswa inokanganisa immune immune, chiratidzo uye kukura kwe fetus (2).

Kunze kwemavitamini nemaminerari, persimmon ane akasiyana siyana makomponi emiti, anosanganisira tannins, flavonoids uye carotenoids, izvo zvinogona kukanganisa hutano hwako ().

Mashizha emuchero we persimmon akakwirirawo muvhitamini C, tanins uye fiber, pamwe nechinhu chakajairika mune yekurapa tii ().

MaPimimmoni akakwirira mumavhitamini akakosha uye zvicherwa, kusanganisira mavitamini A, C uye B, potasium uye manganese. Izvo zvinewo zvinobatsira zvinomera zvemiti senge tannins uye flavonoids.

2. Kwakanaka Kunobva Simba Rine Antioxidants

Persimmons ine zvinobatsira zvinomera zvinomera zvine antioxidant hunhu.

Antioxidants anobatsira kudzivirira kana kunonoka kukuvara kwesero nekumisidzana nekushushikana kweiyo oxidative, maitiro anokonzereswa nema mamorekuru asina kugadzikana anonzi mahara radicals.

Kushushikana nekushushikana kwakabatanidzwa kune zvimwe zvirwere zvisingaperi, zvinosanganisira chirwere chemwoyo, chirwere cheshuga, kenza uye neurological mamiriro seAlzheimer's ().

Neraki, kudya antioxidant-zvakapfuma chikafu senge persimmon kunogona kubatsira kurwisa oxidative kusagadzikana uye kunogona kudzora njodzi yezvimwe zvirwere zvisingaperi.

Kudya kwakanyanya muma flavonoid, ayo ane simba antioxidants anowanikwa munzvimbo dzakadzika muganda uye nyama yema persimmon, akave akabatanidzwa nemitengo yakaderera yechirwere chemoyo, kuderera kwepfungwa zvine chekuita nezera uye kenza yemapapu ().

Persimmons zvakare akapfuma mu carotenoid antioxidants senge beta-carotene, pigment inowanikwa mumichero yakawanda yakajeka uye miriwo.

Zvidzidzo zvakabatanidza kudya kwakanyanya mu beta-carotene kune njodzi yakaderera yechirwere chemwoyo, gomarara remapapu, kenza yemavara uye chirwere chemagetsi ().

Pamusoro pezvo, ongororo mune vanhu vanopfuura makumi matatu nemanomwe yakawana kuti avo vane kudya kwakanyanya kwe beta-carotene vane njodzi yakadzikira yekukudziridza mhando 2 yeshuga ().

Persimmons ndeye yakanakira sosi yemasimba antioxidants senge carotenoids uye flavonoids. Kudya kwakapfuma mumakomponi aya kwakabatanidzwa nenjodzi yakadzikira yezvimwe zvirwere, zvinosanganisira chirwere chemwoyo uye chirwere cheshuga.

3. Ngaabatsire Mwoyo Hutano

Chirwere chemwoyo ndicho chinonyanya kukonzera rufu pasi rose uye chinokanganisa hupenyu hwevanhu vane mamirioni ().

Neraki, mhando zhinji dzechirwere chemwoyo dzinogona kudzivirirwa nekudzora zvinhu zvine njodzi, senge chikafu chisina hutano.

Iko kusimba kune simba kwehutano kunowanikwa muma persimmon kunovaita sarudzo yakanaka kwazvo yekusimudzira hutano hwemwoyo.

Persimmons ane flavonoid antioxidants, kusanganisira quercetin uye kaempferol.

Kudya chikafu chakakwira muma flavonoid chakabatanidzwa nenjodzi yakadzikira yehosha yemoyo muzvidzidzo zvakawanda.

Semuenzaniso, ongororo mune vanhu vanopfuura 98,000 vakawana avo vane yakanyanya kudyiwa ye flavonoids vaive ne18% vashoma kufa kubva kune zvine chekuita nemoyo, zvichienzaniswa neavo vane yakaderera kudya ().

Kudya kwakanyanya muzvikafu zvine flavonoid-zvakapfuma zvinogona kutsigira hutano hwemwoyo nekudzikisa BP, ichideredza "yakaipa" LDL cholesterol uye nekuderera kwekuzvimba ().

Zvakare, matanini anopa maapirimoni asina kuibva shungu dzemuromo-dzinotapudza dzinogona kudzikisa BP.

Zvidzidzo zvakawanda zvemhuka zvakaratidza kuti tannic acid uye gallic acid, ese ari maviri anowanikwa muma persimmon, anoshanda pakuderedza BP, chinonyanya kukonzera njodzi yemwoyo (,,).

Persimmons ane flavonoid antioxidants uye tannins, ayo anobatsira hutano hutano nekuderedza BP, kudzikisa kuzvimba uye kudzikira kwecholesterol mazinga.

4. Dai Kubatsira Kuderedza Kuzvimba

Mamiriro akaita sehosha yemoyo, arthritis, chirwere cheshuga, gomarara uye kufutisa zvese zvine hukama nekurwara kusingaperi.

Neraki, kusarudza chikafu chakakwira mune anti-anogumbura makomponi kunogona kubatsira kudzikisa kuzvimba uye kudzikisa chirwere njodzi.

MaPersimmons anonyanya kupa simba re antioxidant vhitamini C. Ichokwadi, imwe persimmon ine 20% yezvakakurudzirwa kudya kwezuva nezuva.

Vitamin C inobatsira kudzivirira maseru kubva kukuvara kunokonzerwa nemahara radicals uye kurwisa kuzvimba mumuviri.

Vitamin C inoderedza mahara akasarudzika kukuvadza nekupa elektroni kune aya mamorekuru asina kugadzikana, nokudaro achiatapudza uye achiadzivirira kubva mukukonzera kumwe kukuvara.

C-inoshanda mapuroteni uye interleukin-6 zvinhu zvinogadzirwa nemuviri mukuita kuzvimba.

Chidzidzo chevhiki sere muvanhu makumi matanhatu nevasere vakawana kuti kuwedzera ne500 mg yevhitamini C kaviri zuva nezuva kwakadzora zvakanyanya huwandu hweC-inoshanda mapuroteni uye interleukin-6 ().

Uyezve, zvidzidzo zvakakura zvakabatanidza yakakwira kudya kwekudya kwevhitamini C kune yakaderera njodzi yezvirwere zvakadai semwoyo, gomarara reprostate neshuga (,,).

Persimmons zvakare ine carotenoids, flavonoids uye vhitamini E, ese ayo ane simba antioxidants anorwisa kuzvimba mumuviri (,,).

Persimmons vakapfuma mune yakasimba antioxidant vhitamini C, iyo inobatsira kudzikisa kuzvimba, chinowanzoitika chikonzero chehosha zhinji.

5. Akapfuma muFibre

Kuva necholesterol yakawandisa, kunyanya "yakaipa" LDL cholesterol, inogona kuwedzera njodzi yehosha yemwoyo, sitiroko uye chirwere chemwoyo.

Chikafu chakakwira mune yakasungika fiber, senge michero nemiriwo, zvinogona kubatsira kudzikisa yakakwira cholesterol mazinga nekubatsira muviri kuburitsa yakawandisa huwandu hwayo.

Persimmons chibereko chepamusoro-fiber icho chakaratidzirwa kudzikisa LDL cholesterol mwero.

Imwe ongororo yakawana kuti vanhu vakuru vaidya macookie bars ane persimmon fiber katatu pazuva kwemavhiki gumi nemaviri vakasangana nekudzikira kukuru kweLDL cholesterol, zvichienzaniswa nevaya vaidya mabhawa aive asina persimmon fiber ().

Fiber yakakoshawo kugara uchiita ura uye inogona kubatsira kudzikisa huwandu hweshuga yeropa.

Zvinyungudika zvine fiber-zvine chikafu senge persimmon inononoka carbohydrate kugaya uye kunwa shuga, iyo inobatsira kudzivirira shuga yeropa spikes.

Chidzidzo mu117 vanhu vane chirwere cheshuga chakaratidza kuti kuwedzerwa kunwa kweshuga yekudya fiber kwakatungamira mukukosha kwakanyanya mumashuga eropa ().

Uyezve, faibha inobatsira kumesa mabhakitiriya "akanaka" mumatumbu ako, ayo anogona kukanganisa kugaya uye hutano hwako hwese ().

Fibhi-yakapfuma chikafu senge persimmon inogona kubatsira kudzikisa cholesterol, kudzikisa huwandu hweshuga yeropa uye chengetedza yako yekugaya system ine hutano

6. Tsigira Hutano Vision

Persimmons inopa yakawanda vhitamini A uye antioxidants iyo yakakosha kune hutano hwemaziso.

Muchokwadi, imwe persimmon inoburitsa 55% yezvakakurudzirwa kudya kwevhitamini A.

Vitamin A inotsigira mashandiro eiyo conjunctival membranes uye cornea. Zvakare, icho chinhu chakakosha che rhodopsin, puroteni inodiwa pakuona kwese ().

Persimmons zvakare ine lutein uye zeaxanthin, ayo ari carotenoid antioxidants ayo anokurudzira kuona kwakanaka.

Izvi zvinhu zvinowanikwa mumatunhu akakwirira muiyo retina, mwenje unonzwika kupenya wenyama munyama weziso.

Kudya kwakapfuma mu lutein uye zeaxanthin kunogona kudzora njodzi yezvimwe zvirwere zvemaziso, kusanganisira zera-zvine chekuita nezera macological degeneration, chirwere chinokanganisa iro retina uye chinogona kukonzera kurasikirwa kwemaonero ().

Muchokwadi, ongororo mune vanhu vanopfuura zviuru zana yakawana kuti avo vakadya zviyero zvakakwirira zve lutein ne zeaxanthin vaive ne40% panjodzi yakaderera yekukudzika kwehukama hwe macular kuderera pane avo vaidya mashoma ().

Persimmons ane vhitamini yakawanda, lutein uye zeaxanthin - zvese zvinovaka muviri zvinotsigira kuona kwakanaka.

7. Inonaka uye Nyore Kuwedzera kune Kudya Kwako

Persimmons inogona kuwedzerwa kune dzakasiyana siyana madhishi kuti ipe yekuwedzera kukurudzira kwehutano.

Michero iyi inogona kunakirwa nyowani seyakareruka tudyo kana kushandiswa mune zvinonaka mabikirwo. Muchokwadi, ivo vanowirirana zvakanakisa nezvose zvinotapira uye zvinonaka chikafu.

Hedzino dzimwe nzira dzekuwedzera maasimmon kuchikafu chako:

• Slice persimmons pane saladhi yekuwedzera inonaka.
• Tungamira yako yogati yemangwanani kana oatmeal ine nyowani kana yakabikwa persimmon yekuputika kwekutapira kwechisikigo.
• Roast persimmons muchoto uye inodonhedza huchi kune dhizeti inonaka uye ine hutano.
• Sanganisa yakaomeswa kana nyowani persimmon mu muffin, chingwa kana keke musanganiswa.
• Sanganisa nemabriji uye michero yemucitrus yemuchero unonaka wemichero.
• Bhura persimmon uye ushumire neBrie yakabikwa kune inonaka inofadza.
• Bika persimmons nehuku kana nyama yeakasarudzika flavour musanganiswa.
• Kanda persimmon akaomeswa nechando mune yako yaunofarira smoothie recipe yezvimwe zvinovaka muviri.
• Slice uye akaoma persimmon muchoto kuti vagadzire chaiwo michero mitsetse.

Unogona kutenga dzakaomeswa persimmons online.

Icho Chinokosha

Persimmons michero inotapira, inochinjika izere nemavitamini, zvicherwa, faibha uye zvinobatsira zvinomera zvemiti.

Uyezve, vanogona kukurudzira hutano hwemwoyo, kudzikisira kuzvimba, kutsigira kuona kwakanaka uye kuchengetedza dumbu rako kugwinya.

Uyezve, zvinonaka uye zvinobatana zvakanaka nezvikafu zvakawanda.

Neese mabhenefiti anofanirwa kupihwa nema persimm, kuwedzera izvi michero inonaka pane chako chikafu kunofanirwa kunge kusingaite.