16 Chikafu Chinonaka uye Chine Uturu

Zvemukati

• 1. Mablackberries
• 2. Mupunga wakarambidzwa
• 3. Mbatatisi yepepuru
• 4. Bhinzi
• 5. Ruvara rwepepuru
• 6. Purple karoti
• 7. Redbor kare
• 8. Passion chibereko
• 9. Mhangura yepepuru
• 10. Asiparagasi yepepuru
• 11. Acai michero
• 12. Nyeredzi nyeredzi apuro
• 13. Purple kabichi
• 14. Elderberries
• 15. Dhiragoni tsvuku
• 16. Bhari yepepuru
• Chinokosha

Nekuda kwavo kwakanyanya kuwanda kwemakemikari akasimba emiti, zvekudya zvine huso hwepepuru hue zvinopa akasiyana siyana mabhenefiti ehutano.

Kunyangwe iwo ruvara rwepepuru ruchiwanzobatanidzwa nezvibereko, kune mhando dzakawanda dzezvikafu zvine ruvara rwepepuru zvokusarudza kubva, kusanganisira miriwo uye zviyo.

Hezvino gumi neshanu zvekudya zvepepuru izvo zvine hutano uye zvinonaka sezvo zviri kutaridzika zvinoyevedza.

1. Mablackberries

Mablackberries ari pakati pemichero inozivikanwa yepepuru. Aya mabriji ane muto akazara nehutano uye ane simba anthocyanin pigments.

Anthocyanins rudzi rwepolphenol komputa inopa chikafu yavo yepepuru, yebhuruu, kana yakatsvuka mavara. Ivo vanowanikwa mukukwirira kwakanyanya mune mimwe michero, miriwo, uye zviyo pane ino runyorwa.

Ivo vanoita seakasimba antioxidants mumuviri wako, vachidzivirira ako maseru kubva kukuvara uye kudzikisa kuzvimba kunogona neimwe nzira kutungamira kune yakashata hutano mhedzisiro.

Anthocyanins inosimudzira hutano hwako munzira dzakasiyana. Kudya anthocyanin-zvakapfuma zvekudya semabheribheri zvinogona kudzivirira kubva kune dzakawanda zvisingaperi mamiriro, akadai seshuga, mamwe kanzira, uye chirwere chemwoyo ().

Mablackberries anotakurwa zvakare nemamwe akasimba polyphenol antioxidants, pamwe ne fiber uye micronutrients, inosanganisira vhitamini C, folate, magnesium, potasium, uye manganese. Zvese izvi zvinovaka zvinogadzira mablackberries chisarudzo chine hutano zvakanyanya kune chinonaka, chinotapira ().

2. Mupunga wakarambidzwa

Mucheka mutema (Oryza sativa L. indica) - - inowanzo kunzi "mupunga wakarambidzwa" - ndewemhando yemupunga wakasiyana unotora ruvara rwakadzika rwepepuru kana wabikwa ().

Kusiyana nedzimwe mhando dzemupunga, mupunga wakarambidzwa wakakura zvine mutsindo sosi yakanaka yeanthocyanins, iyo inogona kuve nekenza yekurwisa mhedzisiro.

Dema mupunga anthocyanins akaratidzirwa kuti anodzivisa gomarara sero kukura uye anokonzeresa gomarara sero kufa mune bvunzo-chubhu uye mhuka zvidzidzo (,).

Tsanga iyi inokatyamadza inoita mutsvuku nemucheka mutsvuku kana mupunga uye inogona kushandiswa mune akati wandei mabikirwo, senge masobho, kurunga-fries, uye pilafs.

3. Mbatatisi yepepuru

Yese mbatatisi ine hutano hwakanyanya, ichipa mavitamini akawanda nemamineral, kusanganisira vhitamini C, provitamin A, potasium, uye B mavitamini. Pepuru mbatatisi ine bhenefiti yakawedzerwa ine anthocyanin antioxidants ().

Kwayedza-chubhu uye kutsvagurudza kwemhuka kunoratidza kuti mbatatisi yepepuru inogona kunge iine anti-kuzvimba uye inogona kudzivirira kubva kufutisa uye mamwe marudzi ekenza, kusanganisira cancer cancer (,,).

Iwe unogona kushandisa mbatatisi yepepuru sechinotsiva zvimwe zvakajairika orenji-fleshed mbatatisi mune chero nzira.

4. Bhinzi

Mazai anouya nemarudzi akasiyana siyana, asi mapurantipuru ane ganda repepuru ari pakati peanowanzozivikanwa.

Kunyangwe isiri seyakafuta-dense sezvimwe zvezvimwe zvekudya pane ino runyorwa, mapuropeti akakwirira mune antioxidants uye manganese, chicherwa chakakosha kuhutano hwepfupa uye metabolism ().

Iyo peel yeepepuru eggplants inonyanya kusunganidzwa muanthocyanin nasunin, iyo yakaratidzirwa kuve ine anti-kupisa uye moyo-unodzivirira zvivakwa mumhuka uye bvunzo-chubhu zvidzidzo (,).

5. Ruvara rwepepuru

Ruvara rwepepuru (Brassica oleracea var. botrytis) inoonekwa inoshamisa yemuchinjikwa yemuriwo. Kusiyana nemhando chena-chena, yepepuru koliflower ine anthocyanins nekuda kweiyo geneti mutation iyo inovapa iyo yakasimba yepepuru hue ().

Purple cauliflower haingowedzere ruvara kune chero dhishi asi zvakare inopa inopesana nekuzvimba mabhenefiti uye inogona kudzivirira kubva kune mamwe kanzira, kusanganisira colorectal cancer (,).

Kuwedzera mimwe miriwo yemuchinjikwa senge cauliflower mune yako dhayeti inogona kudzikisa njodzi yako yechirwere chemwoyo uye inogona kuwedzera hupenyu hwako hwese zvakare (,).

6. Purple karoti

Purple karoti zvinotapira-zvinonaka, zvinomera zvinotakurika zvakazara neakawanda polyphenol antioxidants, kusanganisira anthocyanins, cinnamic acid, uye chlorogenic acid.

Kutsvagurudza kwakaratidza kuti vanhu vanodya zvikafu zvine polyphenol vane huwandu hwakaderera hwehosha yemoyo, kufutisa, uye chirwere cheshuga kupfuura avo vanodya kudya kwakaderera mune aya akakosha antioxidants (,).

Yepepuru makarotsi ane akawanda polyphenol antioxidants kupfuura mamwe macarrot marudzi, saka kuwedzera iwo kuchikafu chako inzira yakanaka yekusimudzira hutano hwako ().

7. Redbor kare

Kale isimba rekudya zvine hutano, uye yepepuru-yakasungwa Redbor dzakasiyana hachisi izvo. Imwe ongororo yakawana kuti Redbor kare yakaburitswa yaive makumi mana neshanu emiti yemiti, kusanganisira kaempferol, quercetin, uye p-coumaric acid ().

Nekuda kwemavara ayo akasarudzika uye kunakidza kwemavara, Redbor kare inowanzo shandiswa semuti wekushongedza kuwedzera kutaridzika kunoonekwa kune mapindu uye varimi

Zvisinei, inodyiwa zvakare uye ine hutano hwakanyanya. Iwe unogona kuishandisa nenzira imwechete seimwe mimwe mashizha ane mashizha mune akawanda akasiyana mabikirwo.

8. Passion chibereko

Passiflora edulis muzambiringa unopisa wakarimwa nekuda kwekugona kwawo kuburitsa michero inonaka inozivikanwa sechibereko chekushuvira. Michero yekukora yakaibva ine yero yero kana yepepuru inovhara nyama inotapira, yakapfava izere nembeu dzakatetepa.

Passion chibereko chine yakakosha polyphenol antioxidant inonzi piceatannol, iyo yakaratidzirwa kuve iine dzinoverengeka dzinoyemurika hutano-inosimudzira zvivakwa uye inogona kunyanya kubatsira kune hutano hweganda.

Semuenzaniso, bvunzo-chubhu yekudzidza yakawana kuti piceatannol yakasarudzika kubva kune chishuwo michero yakadzivirirwa maseru eganda kubva mukukuvara kwezuva. Uyezve, ongororo mumadzimai makumi matatu nemaviri ane ganda rakaoma yakaratidza kuti kutora 5 mg yepiceatannol kwemavhiki masere kwakawedzera hunyoro hweganda (,).

9. Mhangura yepepuru

Muti Garcinia mangostana yakakura kubva kunguva dzekare munzvimbo dzinopisa dzemichero inonhuhwirira, yepepuru-toni inobereka - mangosteen.

Mangosteens ane yakaoma, yakadzika yepepuru rind yekunze iyo inofanirwa kubviswa kunakidzwa neiyo tangy, zvishoma zvinotapira michero inowanikwa mukati.

Mangosteens akazara nefibre uye folate, B vhitamini yakakosha kune akawanda akakosha maitiro mumuviri wako, kusanganisira kugadzirwa kweDNA uye matsvuku masero eropa ().

Iyi michero yakasarudzika inewo antioxidants anonzi xanthones, ayo akaratidzirwa kupa anodzivirira-kupisa, neuroprotective, uye anticancer zvivakwa mune zvimwe zvidzidzo ().

10. Asiparagasi yepepuru

Kunyangwe asparagus inowanzo kuve inosanganisirwa neruvara rwegirinhi, uyu muriwo unouyawo mune mamwe mavara, kusanganisira chena nepepuru.

Asiparagasi yepepuru inowedzera kukwezva kunoonekwa uye mabhenefiti ezvekudya kune zvinonaka, zvichipa hupfumi hwevhitamini, zvicherwa, uye zviumbwa zvine simba zvemiti. Iyo yakanaka sosi yeanthocyanins.

Purple asparagus iriwo asparagus akasiyana neakanyanya kusangana eerutin, polyphenol chirimwa pigment iyo inogona kunge iine simba moyo-unodzivirira uye anticancer zvivakwa (, 27,).

11. Acai michero

Acai michero zvidiki, zvakadzika michero yepepuru izvo zvazove zvakakurumbira muhutano hwenyika nekuda kwekukwira kwazvo kwema antioxidants, kusanganisira anthocyanins.

Acai majiroji anogona kuiswa mune akasiyana mabikirwo, kusanganisira acai mbiya - yekuBrazil dhishi ine chando, chakasanganiswa acai majiroji. Izvo zvinogadzirwawo kuita majusi, hupfu, uye zvakawedzera zvinowedzera zvekurapa zvinoshandiswa.

Aya ma berries epepuru anonaka anogona kusimudzira hutano hwako munzira dzakawanda. Ivo vanogona kuwedzera ropa antioxidant zvemukati uye nekubatsira kudzora yakakwira cholesterol, mashuga eropa, uye kuzvimba (,).

12. Nyeredzi nyeredzi apuro

Nyeredzi nyeredzi apuro - Chrysophyllum cainito - muti unobereka michero yakatenderera inoita ruvara rwepepuru kana yaibva. Michero ine nyama inotapira inovhara muto wemukaka uye ine nyeredzi inoburitsa patani painochekwa.

Vanhu vakashandisa muchero, kuhukura, nemashizha eiyo nyeredzi maapuro muti mushonga munhoroondo yese kurapa akasiyana siyana hosha, kusanganisira kukosora, kurwadziwa, uye chirwere cheshuga ().

Nyeredzi maapuro anopa yakawanda antioxidants, uye kutsvagurudza mhuka kunoratidza kuti vanogona kunge vaine gastroprotective zvivakwa (,).

13. Purple kabichi

Mhando dzese dzekabichi dzine hutano hwakasiyana. Nekudaro, yepepuru kabichi - inozivikanwawo seyakatsvuka kabichi - ine anthocyanins, iyo inosimudzira hutano-inosimudzira zvivakwa zveiyi cruciferous miriwo yakatokwira ().

Purple kabichi rinotakurwa nefibre, provitamin A, uye vhitamini C. Inopa yakasimba-inopesana nekuzvimba mhedzisiro nekutenda kumazinga akakwirira emiti ine simba yemiti inowanikwa mumashizha ayo ane pigmented (,).

Yepepuru kabichi inogona kushandiswa nenzira imwecheteyo seyakagadzirwa kabichi uye inoita kuwedzera kwakanyanya kune mbambo, stews, uye kurudzira-fries.

14. Elderberries

Vakwegura vanozivikanwa nemavara avo epepuru uye immune-inosimudzira mhedzisiro. Vanhu vanotora yakakwenenzverwa elderberry zvigadzirwa, senge syrups uye makapisi, semushonga wepanyama wekurapa dzihwa uye dzihwa.

Zvidzidzo zvevanhu zvakaona kuti kutora yakakwira-dose elderberry zvinowedzera zvinogona kugadzirisa zviratidzo uye kupfupisa iyo nguva yeese dzihwa uye dzihwa (,).

Elderberries zvakare akakwirira mune fiber uye vhitamini C, uye ivo anowanzo kudyiwa akabikwa mumajamu uye jellies kana akagadzirwa kuita muto, waini, kana yakanyanyisa manyuchi.

15. Dhiragoni tsvuku

Chibereko cheshato tsvuku chine nyama inopenya, yakatsvuka-pepuru yakazara nembeu diki, nhema, dzinodyiwa. Ichi chibereko chinotonhora chine machira e kiwi, uye kuravira kwayo kunowanzo rondedzerwa senge inotapira zvinyoro.

Dhiragoni michero yakaderera mumakoriyori asi akazara nefibre, vhitamini C, uye magnesium, ichivaita iyo yekuwedzera inovaka kune michero masaladi uye zvimwe zvinotapira ndiro ().

Tsvuku dhiragoni michero zvakare ine yakanyanya kuwanda yezvidziviriro antioxidants.

Kwayedza -tubhu tsvagiridzo inoratidza kuti kutora kubva mutsvuku dhiragoni michero inogona kuve nekwaniso yekumisa kukura kwemamwe marudzi emasero ekenza yemunhu, kusanganisira gomarara repazamu, uye kunogona kukonzera gomarara sero kufa ().

16. Bhari yepepuru

Bhari zviyo zvinouya nemarudzi akasiyana siyana, zvinosanganisira dema, bhuruu, yero, uye shava ().

Mhando dzose dzebhari dzakakwirira mu fiber uye zvicherwa, senge manganese, iron, magnesium, uye selenium. Pamwe pamwe neizvi zvinovaka muviri, bhari yepepuru inotakurwa nemaanthocyanins, ichiita sarudzo yakanaka kwazvo yezvinhu zvine hupfumi ().

Bhari iri zvakare yakakwira mu beta-glucan, rudzi rwefibha iyo yave ichibatanidzwa kune huwandu hwerubatsiro rwehutano. Kutsvagurudza kunoratidza kuti beta-glucan inogona kusimudzira hutano hwekugaya, kudzora chirwere chemoyo njodzi, uye kugadzirisa immune immune ().

Pamusoro pezvo, avo vanodya chikafu chakapfuma muzviyo zvakaita sebhuruu yepepuru vane huwandu hwakaderera hwezvirwere, senge rudzi rwechipiri chirwere cheshuga, chirwere chemwoyo, uye mamwe kanzira ().

Chinokosha

Zvepepuru-zvine chikafu chikafu chinopa huwandu hwerubatsiro rwehutano uye wedzera ruvara kune chako chikafu.

Kusanganisa zvekudya zvepepuru zvakaita semabheribheri, Redbor kare, maacai majiroji, mupunga wakarambidzwa, karoti yepepuru, uye maerubheri muchirongwa chako chekudya zvinogona kuona kuti uri kudya mushonga une simba weanthocyanin antioxidants uye zvakasiyana siyana zvinovaka muviri.

Edza kuwedzera mashoma emichero, miriwo, uye zviyo pane ino runyorwa kune chako chinotevera chikafu kana chikafu chekudya kuti utore mukana wavo wehutano-unosimudzira zvivakwa.