Izithelo ezi-7 ezimnandi zeBlue ezinemihlomulo Yezempilo Enamandla

-Delile

• 1. Amajikijolo
• 2. AmaBlackberry
• 3. Ama-Elderberries
• 4. Amagilebhisi weConcord
• 5. Ama-currants amnyama
• 6. Ama-plums kaDamson
• 7. Utamatisi oluhlaza okwesibhakabhaka
• Okubalulekile

Izithelo eziluhlaza okwesibhakabhaka zithola umbala wazo ogqamile kumakhemikhali ezitshalo azuzisayo abizwa ngama-polyphenols.

Ikakhulu, ziphezulu kuma-anthocyanini, okuyiqembu lama-polyphenols akhipha ama-blue hues ().

Noma kunjalo, lezi zinhlanganisela zinikeza okungaphezu kombala nje.

Ucwaningo luphakamisa ukuthi ukudla okunama-anthocyanini amaningi kungakhuthaza impilo yenhliziyo futhi kunciphise ubungozi bokukhuluphala, uhlobo lwesifo sikashukela sohlobo 2, umdlavuza othile, nezinye izifo ().

Nazi izithelo eziyi-7 ezimnandi eziluhlaza okwesibhakabhaka ezinezinzuzo ezinamandla zezempilo.

1. Amajikijolo

Ama-blueberry amnandi futhi agcwele izakhamzimba.

Anama-calories aphansi, anefayibha ephezulu, futhi alayishwe ama-micronutrients abalulekile, njengama-manganese namavithamini C no-K ().

Lawa majikijolo amnandi nawo aphezulu kuma-anthocyanini, angama-antioxidants anamandla asiza ukuvikela amaseli akho ekulimaleni kuma-molecule angazinzile abizwa ngama-free radicals (,,).

Ngokwesifundo esisodwa emadodeni ayi-10 aphilile, ama-antioxidants anikezwe cishe izinkomishi ezi-2 (ama-gramu angama-300) ama-blueberries angavikela i-DNA yakho ngokushesha ekulimaleni okukhulu kwamahhala ().

Ngokwengeziwe, ucwaningo lukhombisa ukuthi ukudla okunama-anthocyanini amaningi avela kuma-blueberries nezinye izithelo nemifino kungasiza ekuvikeleni izifo ezingalapheki, njengesifo senhliziyo, uhlobo lwesifo sikashukela sohlobo 2, umdlavuza, nezimo zobuchopho njenge-Alzheimer's (,,).

Isifinyezo Ama-blueberries acebile ngezakhi zomzimba ezibalulekile kanye nama-antioxidants, adlala indima ekuvikeleni ukulimala kwamaseli futhi anganciphisa ingozi yezifo ezingamahlalakhona.

2. AmaBlackberry

Amajikijolo amajikijolo amnandi futhi anomsoco aluhlaza okwesibhakabhaka anikela ngezinzuzo eziningana zezempilo.

Inkomishi eyodwa (i-144 gram) yama-blackberries ipakisha cishe ama-gramu ayi-8 we-fiber, ama-40% we-Daily Value (DV) anconyelwe ama-manganese, ne-34% ye-DV ye-vitamin C ().

Ukusebenza okufanayo futhi kunikeza ama-24% we-DV ku-vitamin K, okwenza amajikijolo abe ngomunye wemithombo yezithelo ecebe kakhulu yalesi sakhi somzimba esibalulekile ().

UVitamin K uyadingeka ekunqandeni igazi futhi udlala indima ebalulekile empilweni yethambo ().

Yize kusacwaningwa ngobudlelwano obuphakathi kukavithamini K nempilo yethambo busacwaningwa, ososayensi bakholelwa ukuthi ukungabi bikho kukavithamini K kungaba nomthelela ekwelapheni kwamathambo, okuyisimo lapho amathambo akho eba ntekenteke khona futhi entekenteke ().

Ngenkathi imifino eluhlaza enamaqabunga iphakeme kakhulu ku-vitamin K, izithelo ezimbalwa ezikhethiwe, njengamajikijolo, ama-blueberries, nama-prune, nazo ziqukethe inani elanele ukukusiza uhlangabezane nezidingo zakho zansuku zonke (,,,).

Isifinyezo AmaBlackberry alayishwe i-fiber, i-manganese, ne-vithamini C. Futhi angesinye sezithelo ezimbalwa ezinamavithamini K amaningi, adlala indima ebalulekile ekunqandeni kwegazi nasempilweni yamathambo.

3. Ama-Elderberries

I-Elderberry ingelinye lamakhambi ezitshalo athandwa kakhulu emhlabeni (,).

Lesi sithelo esiluhlaza okwesibhakabhaka singasiza ukuzivikela emakhazeni nasemkhuhlaneni ngokukhulisa amasosha akho omzimba. Kukhonjisiwe futhi nokusiza abantu ukuthi balulame kulezi zifo ngokushesha ().

Ucwaningo luphakamisa ukuthi izinhlanganisela zezitshalo ezinenzuzo kuma-elderberries zingasebenzisa amaseli omzimba aphilile asiza ukulwa namagciwane amakhaza nemikhuhlane ().

Ngaphezu kwalokho, ucwaningo lwe-test-tube lukhombisa ukuthi okugxilwe ku-elderberry kungalwa negciwane lomkhuhlane futhi kulivimbele ekutheleleni amaseli, yize lokhu kusaphenywa (20,).

Esifundweni esisodwa sezinsuku ezi-5, ukuthatha izipuni ezi-4 (60 ml) zesiraphu ye-elderberry egxilile nsuku zonke kwasiza abantu abanomkhuhlane ukuthi balulame ngokwesilinganiso sezinsuku ezi-4 kunalabo abangathathanga ibhekwa ().

Lawa majikijolo abuye abe novithamini C no-B6 ophakeme, izakhamzimba ezimbili ezaziwa ukukhuthaza amasosha omzimba aphilile. Inkomishi eyodwa nje (145 amagremu) ama-elderberries anikela ngama-58% nama-20% ama-DVs ngamavithamini C no-B6, ngokulandelana (,,).

Khumbula ukuthi kungakuhle ukuthi udle lamajikijolo aphekiwe. Ama-elderberries aluhlaza angadala isisu esibuhlungu, ikakhulukazi uma sidliwe singakavuthwa (26).

Isifinyezo Ama-Elderberries amajikijolo aluhlaza okwesibhakabhaka noluhlaza okwesibhakabhaka asetshenziswa kakhulu njengekhambi lemvelo lezimpawu zomkhuhlane nemikhuhlane.

4. Amagilebhisi weConcord

Amagilebhisi e-Concord ayizithelo ezinempilo, ezibubende-luhlaza okwesibhakabhaka ezingadliwa zisentsha noma zisetshenziselwe ukwenza iwayini, amajusi kanye nojamu.

Zigcwele izinhlanganisela zezitshalo ezizuzisayo ezisebenza njengama-antioxidants. Eqinisweni, amagilebhisi e-Concord aphezulu kulezi zinhlanganisela kunamagilebhisi ansomi, aluhlaza noma abomvu ().

Yize kudingeka olunye ucwaningo, ezinye izifundo zikhombisa ukuthi amagilebhisi weConcord nejusi yawo kungakhuphula amasosha akho omzimba ().

Isibonelo, ucwaningo olulodwa lwamasonto ayi-9 olwaluphuze abantu ukuthi baphuze izinkomishi eziyi-1.5 (360 ml) zejusi lamagilebhisi iConcord nsuku zonke libone ukwanda kokubala kwamaseli omzimba okuzuzisayo namazinga e-antioxidant egazi, uma kuqhathaniswa neqembu le-placebo ().

Ngokwengeziwe, izifundo ezimbalwa ezincane ziphakamisa ukuthi ukuphuza ijusi lamagilebhisi leConcord nsuku zonke kungakhuphula inkumbulo, imizwa, kanye nempilo yobuchopho (,,,).

Isifinyezo Amagilebhisi aluhlaza okwesibhakabhaka we-Concord angakhuphula ukuzivikela komzimba, imizwa, kanye nempilo yobuchopho, yize kudingeka izifundo eziningi ukuqinisekisa lokhu.

5. Ama-currants amnyama

Ama-currants amnyama amajikijolo we-tart kakhulu ane-hue ejulile, eluhlaza okwesibhakabhaka.

Zingadliwa zisanda kumiswa, noma zenziwa ujamu neziphuzo. Ungabathola futhi kwizithasiselo zokudla.

Ama-currants amnyama aphezulu kakhulu ku-vitamin C, eyi-antioxidant eyaziwa futhi enamandla.

Inkomishi eyodwa (u-112 amagremu) we-blackcurrant entsha ikunikeza ngaphezu kokuphindwe kabili iDV yale vithamini ().

Njenge-antioxidant, uvithamini C usiza ukuvikela ekulimaleni kwamaselula nezifo ezingamahlalakhona. Eqinisweni, ezinye izifundo zabantu zibonisa ukuthi izidlo ezicebile kulesi sithako zinganikela ngokuvikelwa okubalulekile ezifweni zenhliziyo ().

Ngokwengeziwe, uvithamini C udlala indima enkulu ekwelapheni isilonda, amasosha omzimba wakho, kanye nokugcinwa kwesikhumba sakho, amathambo namazinyo akho (,,).

Isifinyezo AmaBlackcurrants agcwele uvithamini C, i-antioxidant enamandla edlala indima ebalulekile kumasosha akho omzimba futhi isiza ukugcina isikhumba, amathambo namazinyo enempilo.

6. Ama-plums kaDamson

Ama-Damson ama-plums aluhlaza okwesibhakabhaka avame ukucubungulwa abe amajamu namajeli. Zingaphinde zomiswe ukuze kwenziwe izihlahla zom-prune (38).

Ama-prunes ayinketho ethandwayo yezinkinga zokugaya ukudla, kufaka phakathi ukuqunjelwa, okuyisifo esithinta abantu abalinganiselwa ku-14% bomhlaba jikelele ().

Zinefayibha ephezulu, nenkomishi engu-1/2 (82 amagremu) epakisha amagremu ayi-6 alesi sakhi ().

Ngenxa yalokho, ukudla umlimi ongaphezulu kungakhuphula imvamisa yendle futhi kuthambise indle yakho, kwenze ukunyakaza kwakho kwamathumbu kube lula ukudlula (,).

Ama-plums aqukethe nezinhlanganisela zezitshalo ezithile nohlobo lukashukela wotshwala obizwa nge-sorbitol, olungasiza ukukhulula izitulo zakho futhi lukhuthaze nokuhamba kwamathumbu kaningi ().

Isifinyezo Ama-prunes enziwe nge-damson plums ahambisa i-fiber, izinhlanganisela zezitshalo ezinenzuzo, kanye ne-sugar sorbitol - konke okungasiza ukukhulula ukuqunjelwa.

7. Utamatisi oluhlaza okwesibhakabhaka

Utamatisi oluhlaza okwesibhakabhaka, owaziwa nangokuthi utamatisi onsomi noma we-Indigo Rose, ukhuliswa waba phezulu kuma-anthocyanins ().

Okuqukethwe kwabo okuphezulu kwe-anthocyanin kukhipha umbala onsomi noluhlaza okwesibhakabhaka ().

Ucwaningo oluningi lukhombisa ukuthi ukudla okunokudla okuningi okune-anthocyanin kunganciphisa ukuvuvukala, kuvikele isifo sesifo senhliziyo, futhi kukhuthaze impilo yamehlo nengqondo (,,,,,).

Ngaphezu kwalokho, utamatisi oluhlaza okwesibhakabhaka upakisha ezinye izinhlanganisela ezinamandla ze-antioxidant ezitholakala kutamatisi ojwayelekile, njenge-lycopene ().

Ucwaningo lwe-Observational luxhumanisa ukudla okune-lycopene nokunciphisa ingozi yesifo senhliziyo, isifo sohlangothi, nomdlavuza wendlala yesinye (,,).

Isifinyezo Utamatisi oluhlaza okwesibhakabhaka ukhuliswa ukuba ucebe ngama-anthocyanini ngenkathi kugcinwa inani eliphakeme lamanye amakhemikhali ezitshalo eziwusizo ezihlotshaniswa nengozi encishisiwe yesifo senhliziyo, isifo sohlangothi nesifo somdlavuza wesinye.

Okubalulekile

Ngaphandle kokunambitheka kwabo okumnandi, izithelo eziluhlaza okwesibhakabhaka zinikeza izinhlobonhlobo zezinzuzo zezempilo.

Yimithombo eminyene enomsoco yama-antioxidants anamandla, kufaka phakathi uvithamini C nezakhi zezitshalo ezinenzuzo ezibizwa ngama-anthocyanins.

Ngenxa yokuqukethwe kwayo okune-antioxidant ephezulu, lezi zithelo zinganciphisa ukuvuvukala futhi zivimbele izimo ezingalapheki njengesifo senhliziyo nohlobo lwesifo sikashukela esingu-2 ().

Ukukhulisa impilo yakho, ukudla izithelo ezinhlobonhlobo eziluhlaza okwesibhakabhaka njalo kungasiza.