10 Inotapira maBriji eMusango Kuedza (uye 8 Anotyisa Anofanira Kudzivisa)

Zvemukati

• 1. Elderberries
• 2. Makorebheri
• 3. Huckleberry
• 4. Gooseberries
• 5. Chokeberries
• 6. Mulberries
• 7. Salmonibheri
• 8. Saskatoon michero
• 9. Muscadine
• 10. Buffaloberries
• 8 Muchetura wemuchetura unodzivirira kudzivirira
• Chinokosha

Strawberries, blueberries, uye raspberries zvinowanzo kuwanikwa muzvitoro, asi akawanda akawanda anonaka zvinonaka anowanikwa musango.

Mabriji emusango anokura zvakanaka mumamiriro ekunze mazhinji, uye akazara nezvinovaka muviri nemishonga yemiti ine simba. Kunyangwe ma berries emusango achigona kuva tart, iwo anokwanisa kuita zvakasiyana uye anogona kunakirwa munzira dzakasiyana siyana.

Zvisinei, mamwe majiroji emusango ane zvinhu zvine chepfu. Kana ikadyiwa muhuwandu hwakawanda, inogona kukonzera kusagadzikana zviratidzo kana kutofa.

Heano gumi anonaka uye akachengeteka mabriji emusango iwe aunogona kudya - uye masere ane chepfu kuti udzivise.

1. Elderberries

Elderberries ndiwo muchero wemarudzi akasiyana siyana eiyo Sambucus chirimwa.

Vanokura munzvimbo dzakapfava kusvika kunzvimbo dzinodziya dzeNorth Hemisphere. Chibereko chinowanzokura mumasumbu madiki uye nhema, bhuruu-nhema, kana pepuru.

Kunyangwe iwo mabriji mazhinji Sambucus mhando dzinodyiwa, iyo Sambucus nigra L. ssp. canadensis dzakasiyana ndidzo dzinonyanya kudyiwa mhando.

Izvo zvakakosha kuti uzive kuti maerubheri anodikanwa kubikwa kuti asaite alkaloid makomponi ayo anogona kukonzera kusvotwa kana mabriji akadyiwa ari mbishi (1).

Elderberries vane tart, tangy kuravira, ndosaka vachiwanzobikwa uye kutapira kuita majusi, jamu, chutneys, kana elderberry waini.

Aya ma berries sosi huru yevhitamini C, ine 1 mukombe (145 gramu) ichipa 58% yezvaunoda zuva nezuva. Vitamin C inoita akawanda akakosha mabasa mumuviri wako asi inonyanya kukosha kune yako immune system.

Elderberries zvakare akapfuma muvhitamini B6, inotsigira immune function (,).

Iko kuumbwa kweiyo michero yemaguru uye zvigadzirwa zvevakuru zvinowanzoita kuti zvinyatsobudirira mukusimudzira hutano hwemuviri.

Semuenzaniso, ongororo mune vanhu vakuru makumi matatu nevaviri yakawana kuti kutora mazana matatu emamirigramu eerubheribheri kuburitsa kuwedzera pamberi uye mushure mekufamba kwakadzora zvakanyanya nguva uye kuomarara kwechando, zvichienzaniswa ne placebo ().

Vakwegura vane tart, tangy kuravira kana mbishi, saka ivo vanonyanya kunakirwa kubikwa. Dzakatakurwa nevhitamini C uye vhitamini B6, ese ari maviri anotsigira hutano hwemuviri.

2. Makorebheri

Cloudberries ndiwo mabriji emuti Rubus chamaemorus, iyo inokura munzvimbo dzakakwirira munzvimbo dzinotonhorera, dzakatetepa muNorth Hemisphere.

Chirimwa chewizberry chine maruva machena, uye muchero weyero-kuorenji wakaita senge rasipiberi (5).

Nyowani yemabhabheri akanyorova, muto, uye zvine tart. Iko kuravira kwavo kunotsanangurwa zvakanakisa sekusanganiswa pakati pe raspberries uye matsvuku currants - nekarati kekutapira kwemaruva. Vakachengeteka kudya mbishi (6).

Cloudberries akakwira muvhitamini C, ichipa 176% yezvaunoda zuva nezuva muma 3.5 ounces (100 gramu) ().

Iwo zvakare akakwirira mune ellagitannins, ayo ane simba antioxidants ayo anogona kubatsira kudzivirira ako maseru kubva kune emahara radical kukuvara.

Uyezve, zvinoenderana nemhuka uye bvunzo-chubhu zvidzidzo, ellagitannins inogona kunge iine anticancer mhedzisiro, inowedzera immune system yako, uye kurwisa kuzvimba (, 9).

Cloudberries ine tart zvishoma, inotapira kuravira. Iwo ane antioxidants ane simba anozivikanwa seellagitannins ayo anogona kudzivirira kubva kukuvara kwakasununguka kwakanyanya uye nekupa mamwe mabhenefiti ehutano.

3. Huckleberry

Huckleberry izita reNorth America remabriji emarudzi akati wandei emiti mu Vaccinium uye Gaylussacia genera (,).

Masango ehuckleberries anokura munzvimbo dzemakomo, masango, mabhogi, uye mabheseni edziva muNorthwestern America neWestern Canada. Majiki acho madiki uye anogona kunge akatsvuka, bhuruu, kana nhema.

Ripe huckleberries zvinotapira zvine tartness shoma. Kunyangwe zvichikwanisa kudyiwa zvichangonaka, zvinowanzoitwa muzvinwiwa zvinonaka, jamu, pudding, zviwitsi, manyuchi, uye zvimwe zvekudya.

Huckleberries akapfuma mune zvine simba antioxidants, kusanganisira anthocyanins uye polyphenols. Muchokwadi, iwo ane zvakawanda zvezvinhu izvi zvinobatsira kupfuura antioxidant-yakafuma michero yakaita seblueberries ().

Kudya kwakapfuma muanthocyanins uye polyphenols zvakabatanidzwa kune zvinokatyamadza hutano mabhenefiti, kusanganisira kuderedzwa kuzvimba, njodzi yakaderera yechirwere chemoyo, uye anticancer mhedzisiro (,).

Huckleberries inotapira zvine tartness shoma uye inogona kunakirwa nyowani kana kubikwa. Ivo vakapfuma mune zvine simba antioxidants, kusanganisira anthocyanins uye polyphenols.

4. Gooseberries

Gooseberries ndeyemapoka maviri makuru - eEurope gooseberries (Ribes grossularia var. uva-crispa) uye maAmerican gooseberries (Ribes hirtellum) (15).

Ivo vanozvarwa kuEurope, Asia, uye North America uye vanokura pane rimwe gwenzi rakada kusvika mamita matatu kusvika ku1.8 mita. Mabriri acho madiki, akatenderera, uye anosiyana kubva pagirinhi kusvika kutsvuku kana shava (15).

Gooseberries inogona kuva tart kana kutapira kwazvo. Dzinodyiwa dzichitsva kana kushandiswa sechinhu chinobatanidzwa mupayi, waini, jamu, uye manyuchi.

Ivo vakawandisa vhitamini C, ine 1 mukombe (150 gramu) ichipa 46% yeReferensi Yekudyiwa Kwezuva Nezuva (RDI) ().

Uye zvakare, iyo imwechete yekushandira inorongedza inokwenenzvera 6.5 gramu yezvokudya fiber, inova 26% yeinokosha zuva nezuva. Dhijitari yemhando rudzi rweiyo isingagundike carb yakakosha kune hutano kugaya (,).

Iwo zvakare ane antioxidant protocatechuic acid, iyo yakaratidzirwa kuve iine antibacterial, anti-kupisa, uye anticancer mhedzisiro mune mhuka uye test-tube zvidzidzo ().

Kunyangwe mhedzisiro iyi ichivimbisa, kutsvagurudza kwevanhu kunodikanwa kuti usimbise izvi zvingabatsire.

Gooseberries inogona kuva tart kana inotapira uye inonakidzwa yakachena kana yakabikwa. Izvo zvakakwirira mu fiber, vitamini C, uye antioxidant protocatechuic acid.

5. Chokeberries

Chokeberries (Aronia) inokura pane shrub inozvarwa kumabvazuva kweNorth America (19).

Ivo vane semisweet asi tart kuravira uye inogona kudyiwa nyowani, kunyangwe ivo vachiwanzo kugadzirwa kuita waini, jamu, kupararira, majusi, tii, uye ice cream.

Chokeberries inowanzo kukura mumasango akanyorova nemumachakwi. Kune matatu makuru emhando dze chokeberry - iyo tsvuku chokeberry (Aronia arbutifolia), nhema chokeberry (Aronia melanocarpa), uye yepepuru chokeberry (Aronia prunifolia) (19).

Chokeberries yakanyanya kukwirira muvhitamini K, chikafu chinotsigira hutano hwemabhonzo uye chinodikanwa pamabasa akakosha emuviri, sekukwikwidza kweropa kwakakodzera (,,).

Iwo zvakare akakwirira mune antioxidants, senge phenolic acids, anthocyanins, flavonols, uye proanthocyanidins. Aya makemikari esimba ane simba anopa chokeberries imwe yepamusoro soro antioxidant kugona kwezvibereko zvese ().

Chokeberries ine semisweet asi tart kuravira uye inogona kunakirwa nyowani kana kubikwa. Ivo vane vhitamini K yakakwira uye akawanda antioxidants.

6. Mulberries

Mulberries (Morus) iboka remiti yemaruva iri yeiyo Moraceae mhuri.

Dzinokura munzvimbo dzakapfava kusvika kunzvimbo dzinodziya dzedenga kumaodzanyemba nekumaodzanyemba mahemispheres. Mulberries michero yakawanda, zvinoreva kuti inokura mumasumbu (24).

Ma berries anenge 3/4 kusvika 1 1/4 inches (2-3 cm) pakureba uye kazhinji nerima yepepuru kune yakasviba muvara. Dzimwe mhando dzinogona kuve dzvuku kana chena.

Mulberries ane muto uye anotapira uye anogona kunakirwa nyowani kana mumapai, makondoni, uye mishonga yemiti. Izvo zvakazara ne vitamini C uye zvinopa huwandu hwakanaka hweB mavitamini, magnesium, uye potasium.

Pamusoro pezvo, 1 mukombe (140 gramu) yemamerubheri inopa inoshamisa 14% yezvaunoda zuva nezuva simbi. Ichi chicherwa chakakosha kune akakosha maitiro mumuviri wako, sekukura, kusimudzira, uye kugadzirwa kwesero reropa (,).

Uyezve, mulberries akazara nemaanthocyanins, ayo anodyara pigments akasimba antioxidants.

Bvunzo-chubhu uye zvidzidzo zvemhuka zvinoratidza kuti mulberry dhizaini inogona kubatsira kudzikisa mashuga eropa, kubatsira kuonda, kurwisa kenza, uye kudzivirira huropi hwako kubva kukuvara.

Zvese izvi mabhenefiti zvinogona kunge zvakakonzerwa nekukwirisa kwayo kwema antioxidants, ayo anosanganisira anthocyanins (,,).

Mulberries ane muto, manyoro anotapira ayo anonaka achangonaka kana kubikwa. Iwo akakwirira musimbi uye anthocyanin antioxidants.

7. Salmonibheri

Gunter Marx Photography / Getty Mifananidzo

Salmonberries ndiwo muchero we Rubus spectabilis chirimwa, chiri chemhuri yemaruva.

Miti yacho inozvarwa kuNorth America, kwainogona kukura kusvika pamamita maviri kusvika kusvika mana (2-4 mita) kureba mumasango akanyorova emumahombekombe uye nemumahombekombe (30, 31, 32).

Salmonberries yero yero-orenji-tsvuku uye inoita kunge mablackberries. Hazvina kunaka uye hazvigone kudyiwa mbishi (33).

Zvisinei, zvinowanzobatanidzwa nezvimwe zvinoshandiswa uye zvinogadzirwa kuita jamu, zvihwitsi, jelly, uye zvinwiwa zvinodhaka.

Salmonberries sosi yakanaka yemanganese, ichipa 55% yeiyo RDI muma 3.5 ounces (100 gramu). Manganese yakakosha pakudya kwemetabolism uye hutano hwepfupa, uye ine simba re antioxidant mhedzisiro (,).

Ma berries anewo huwandu hwakawanda hwevhitamini K uye C, inopa 18% uye 15% yeiyo RDI mune 3.5-ounce (100-gramu) inoshumirwa, zvichiteerana ().

MaSalmonibheri ari mungano isina kana inonaka, saka anowanzo gadzirwa kuita majamu, waini, nezvimwe zvekudya. Iwo manyuko akanaka emanganese uye mavitamini C uye K.

8. Saskatoon michero

Amelanchier alnifolia shrub iyo inowanikwa kuNorth America.

Inokura mita 3–26 (1–8 metres) kukwirira uye inobereka michero inodyiwa inozivikanwa saskatoon berries. Aya ma berries epepuru angangoita 1 / 4-1 inch (5-15 mm) dhayamita (37).

Ivo vane inotapira, nutty kuravira uye inogona kudyiwa nyowani kana kuomeswa. Iwo anoshandiswa mumapai, waini, jamu, doro, cider, uye dzimwe nguva zviyo uye nzira yemisanganiswa.

Saskatoon berries ndomumwe wemhando dzakanakisa dzeriboflavin (vhitamini B2), iine dzinenge katatu nguva zvaunoda zuva nezuva muma3,5 maunzi (100 magiramu) (38).

Riboflavin - senge mamwe mavitamini B - inoita basa rakakosha mukugadzirwa kwesimba. Izvo zvinodiwa kuti ushandure chikafu chako chiite simba uye chinogona kuchengetedza yako system yenjodzi kubva kuzvirwere senge Parkinson's chirwere uye multiple sclerosis (,).

Saskatoon berries ane inotapira, nutty flavour uye inogona kunakidzwa zvese nyowani uye yakaomeswa. Izvo zvakakwirira zvakanyanya mu riboflavin, chinhu chakakosha kwazvo.

9. Muscadine

Muscadine (Vitis rotundifolia) imuti wemuzambiringa werudzi rwekuUnited States.

Muscadines ine ganda gobvu rinotangira kubhuronzi kusvika kune rima yepepuru kusvika kune nhema. Ivo vane inotapira kwazvo zvakadaro musky kuravira, uye yavo nyama magadzirirwo akafanana neayo epuramu (41, 42).

Muscadines iri kuputika ne riboflavin (vitamini B2), iine 3.5-ounce (100-gramu) inoshumira ichipa 115% yeiyo RDI. Iwo zvakare akakwirira mukudya fiber - ine 4 magiramu pa3.5-ounce (100-gramu) inoshumirwa, kana 16% yeinokosha zuva nezuva ().

Chikafu fiber inogona kubatsira kudzikisa huwandu hweropa cholesterol, kusimudzira kugaya kwakanaka, uye kuwedzera kuonda uye kunzwa kwekuzara ().

Iyi michero-yakaita semichero haingori yakakwira muRiboflavin uye fiber yekudya asiwo ine resveratrol.

Iyi antioxidant inowanikwa muganda remazambiringa. Zvidzidzo zvevanhu uye zvemhuka zvinoratidza kuti resveratrol inosimudzira hutano hwakanaka hweshuga yeropa uye inogona kudzivirira kubva kuchirwere chemoyo nemamwe makenza ().

Muscadine michero ine inotapira asi musky kuravira. Izvo zvakakwirira mu fiber, riboflavin, uye resveratrol, ine simba antioxidant.

10. Buffaloberries

Buffaloberries (Shepherdia) ndiwo muchero wemakwenzi madiki mu Elaeagnaceae mhuri.

Miti yacho inozvarwa kuNorth America uye nemamita matatu kusvika gumi nemana pakureba. Sirivha buffaloberry (Shepherdia argentea) ndiyo mhando yakajairika. Iine mashizha egirini akafukidzwa nebvudzi rakajeka resirivheri uye maruva akacheneruka-yero asina mapeti ().

Mabuffaloberries ane ganda rakasviba, rakasviba tsvuku rine madiki machena machena. Ma berries manyowani anovava, saka anowanzo bikwa uye kugadzirwa kuita jamu dzinonaka, jeli, uye manyuchi. Kudya akawandisa aya mabriji mune chero nzira kunogona kukonzera manyoka (46).

Aya mabriji ari kuputika nema antioxidants, kusanganisira lycopene.

Lycopene ine simba pigment iyo inopa yakatsvuka, orenji, uye michero yepinki yavo hunhu ruvara. Yakave yakabatanidzwa kune dzinoverengeka dzehutano mabhenefiti.

Semuenzaniso, zvidzidzo zvakabatanidza lycopene nenjodzi yakadzikira yehosha yemoyo, mamwe kanzira, uye mamiriro eziso, akadai semakata uye zera-rakabatana macular degeneration (ARMD) (,,,).

Buffaloberries ane shungu asi anogona kuitwa jamu dzinonaka uye manyuchi. Ivo vakakwira muLycopene, antioxidant yakabatana nenjodzi yakadzikira yehosha yemoyo, mamiriro eziso, uye mamwe kanzura.

8 Muchetura wemuchetura unodzivirira kudzivirira

Kunyange ma berries emusango akawanda achinaka uye akachengeteka kudya, mamwe aunofanira kudzivirira.

Mimwe michero ine zvinhu zvine chepfu zvinogona kukonzera kusagadzikana kana kuuraya mhedzisiro.

Heano gumi ane muchetura maabriji emusango kudzivisa:

1. Holly michero. Aya madiki maabriji ane chepfu remubatanidzwa saponin, iyo inogona kukonzeresa kusvotwa, kurutsa, uye mudumbu kurwadza ().
2. Mistletoe. Ichi chirimwa cheKisimusi chakakurumbira chine michero michena ine muchetura unokanganisa phoratoxin. Inogona kukonzera nyaya dzemudumbu uye neinononoka kurova kwemoyo (bradycardia), pamwe nehuropi, itsvo, uye adrenal gland chepfu ().
3. Jerusarema cherries. Iyo inozivikanwa zvakare seKisimusi orenji, chirimwa ichi chine yero-tsvuku michero ine solanine, chinhu chinokonzeresa kutapukira kwemudumbu, kupwanya mudumbu, uye nemoyo usina kujairika (tachycardia) ().
4. Zvinorwadza. Iyo inonziwo nightshade yehuni, michero kubva mumuti uyu ine solanine. Izvo zvakafanana necheri cherudzi uye zvinogona kukonzera mhedzisiro yakafanana ().
5. Pokeweed michero. Aya mabriji epepuru anotaridzika kunge mazambiringa asi ane zvinhu zvine chepfu mumidzi, mashizha, hunde, uye michero. Iyi simiti inowedzera kuwedzera kuva nehupfu sezvo ichikura, uye kudya mabriji kunogona kuuraya ().
6. Ivy michero. Pepuru-nhema kune orenji-yero muvara, aya mabriji ane iyo chepfu saponin. Zvinogona kukonzera kusvotwa, kurutsa, uye kurwadziwa mudumbu ().
7. Yew michero. Aya mabhenji akatsvuka ane mbeu dzinogona kuva dzine chepfu. Imwe fundo yakaratidza kuti kudya yakawandisa mbeu yew kwakakonzera kubatwa ().
8. Virginia creeper michero. Aya ma berries ekukwira emizambiringa ane huwandu hune chepfu hwecalcium oxalate. Kudya zvakawandisa zvechikamu ichi kunogona kuve nezvinokanganisa itsvo dzako ().

Iyi rondedzero haina kukwana, uye mamwe akawanda maabriji ane chepfu anokura musango. Mimwe michero ine muchetura inotaridzika kunge yakafanana neinodyiwa.

Neichi chikonzero, chenjedzo huru inofanirwa kutorwa kana uchikohwa michero yemusango. Kana iwe uchinge usina chokwadi kuti bheri remusango rakachengeteka here, zviri nani kuti uzvidzivise.

Mazhinji ma berries emusango ane zvinhu zvine chepfu. Iva nekuchenjerera zvakanyanya kana uchinhonga michero yemusango kuti idyiwe.

Chinokosha

Many berries emusango anonaka uye akachengeteka kudyiwa.

Dzinowanzo kuve dzakazara nezvinovaka muviri uye zvine simba antioxidants izvo zvinogona kupa akasiyana hutano mabhenefiti, sekuwedzera hutachiona, kuchengetedza huropi hwako nemoyo, uye kudzora kukuvara kwemaseru

Zvisinei, mamwe majiroji emusango ane chepfu uye anogona kuuraya. Kana iwe usina chokwadi nezvemhando yebheri bango, zviri nani kuti urege kuidya, sezvo isina kukodzera njodzi.