Izinzuzo Ezihle Zezempilo Zama-Cherry

-Delile

• 1. Kupakishwe izakhamzimba
• 2. Ucebile ngama-antioxidants kanye nama-anti-inflammatory compounds
• 3. Ingakhuphula ukuvuselelwa kokuzivocavoca umzimba
• 4. Kungazuzisa impilo yenhliziyo
• 5. Kwangathi kungathuthukisa izimpawu zesifo samathambo nesifo segciwane
• 6. Kungathuthukisa ikhwalithi yokulala
• 7. Kulula ukwengeza ekudleni kwakho
• Okubalulekile

Ama-cherry angenye yezithelo ezithandwa kakhulu, futhi ngesizathu esihle.

Azimnandi nje kuphela kodwa futhi zipakisha amavithamini, amaminerali, kanye nezinhlanganisela zezitshalo ezinemiphumela enamandla yezempilo.

Nazi izinzuzo eziyisikhombisa ezihlaba umxhwele zezempilo zama-cherry.

1. Kupakishwe izakhamzimba

Ama-cherry yizithelo zamatshe ezincane eza ngemibala ehlukene kanye nama-flavour. Kunezigaba ezimbili ezinkulu - i-tart nama-cherry amnandi, noma I-Prunus cerasus L. futhi IPrunus avium L., ngokulandelana.

Imibala yazo ingahluka kusuka kophuzi kuye kokujule ngokubomvu okumnyama.

Zonke izinhlobo zinomsoco kakhulu futhi zigcwele ifayibha, amavithamini, namaminerali.

Inkomishi eyodwa (154 amagremu) yama-cherries amnandi, aluhlaza, afakiwe anikezela ()

• Amakholori: 97
• Amaprotheni: 2 amagremu
• AmaCarbs: 25 amagremu
• Umucu: 3 amagremu
• Uvithamini C: U-18% we-Daily Value (DV)
• Potassium: U-10% we-DV
• Yethusi: 5% we-DV
• I-Manganese: 5% we-DV

Lezi zakhi zomzimba, ikakhulukazi i-fiber, i-vitamin C, ne-potassium, zisiza impilo ngezindlela eziningi.

UVitamin C ubalulekile ekugcineni amasosha akho omzimba kanye nempilo yesikhumba ngenkathi i-potassium idingeka ekunciphiseni kwemisipha, ukusebenza kwezinzwa, ukulawulwa kwengcindezi yegazi, nezinye izinqubo eziningi ezibucayi zomzimba (,).

Ama-Cherry nawo awumthombo omuhle we-fiber, esiza ukugcina uhlelo lwakho lokugaya ukudla luphilile ngokubhebhethekisa ama-bacterium esiswini nokukhuthaza ukuhlangana kwamathumbu ().

Futhi, banikela ngamavithamini B, i-manganese, ithusi, i-magnesium, ne-vitamin K.

Isifinyezo Ama-cherry awumthombo omuhle ka-vitamin C, i-potassium, i-fiber, nezinye izakhamzimba umzimba wakho odinga ukusebenza kahle.

2. Ucebile ngama-antioxidants kanye nama-anti-inflammatory compounds

Ukuhlungwa okuphezulu kwamakhemikhali ezitshalo kuma-cherries kungahle kube nomthwalo walezi zinzuzo eziningi zalesi sithelo.

Yize inani nohlobo lungahluka ngokuya ngokuhlukahluka, wonke ama-cherry agcwele ama-antioxidants kanye nama-anti-inflammatory compounds.

Lokhu okuqukethwe okuphezulu kwe-antioxidant kungasiza ekulweni nengcindezi ye-oxidative, isimo esixhunyaniswe nezifo eziningi ezingamahlalakhona nokuguga ngaphambi kwesikhathi ().

Eqinisweni, ukubuyekezwa okukodwa kutholile ukuthi ukudla ama-cherry kwehlise ngempumelelo ukuvuvukala ezifundweni eziyi-11 kwezingu-16 kanye nezimpawu zokucindezeleka okwenziwe nge-oxidative ezifundweni eziyi-8 kwezingu-10 ().

Ama-cherry aphezulu kakhulu kuma-polyphenols, iqembu elikhulu lamakhemikhali ezitshalo asiza ukulwa nokulimala kwamaselula, anciphise ukuvuvukala, futhi athuthukise impilo yonke (,).

Eqinisweni, ukudla okunothe kwe-polyphenol kungavikela ezimeni eziningi ezingalapheki, kufaka phakathi isifo senhliziyo, isifo sikashukela, ukwehla kwengqondo, kanye nomdlavuza othile ().

Lezi zithelo zamatshe zinezingulube ze-carotenoid ezifana ne-beta-carotene ne-vitamin C, zombili ezinezinto ezilwa nokuvuvukala kanye ne-antioxidant ().

Isifinyezo Onke ama-cherry anezithako ezinamandla zokulwa nokuvuvukala, ezinganciphisa ingozi yezifo ezingamahlalakhona futhi zikhuthaze impilo yonke.

3. Ingakhuphula ukuvuselelwa kokuzivocavoca umzimba

Ucwaningo lukhombisa ukuthi izinhlanganisela ezilwa nokuvuvukala kanye ne-antioxidant kuma-cherries zingasiza ekunciphiseni ubuhlungu bemisipha obubangelwa ukuzivocavoca, ukulimala nokuvuvukala (,).

Ama-cherries ama-tart nejusi yawo abonakala esebenza kangcono kunezinhlobo ezimnandi, yize zombili zingasiza abasubathi.

Ijusi le-tart cherry kanye ne-concentrate kutholakele ukusheshisa ukululama kwemisipha, ukunciphisa ubuhlungu obubangelwa ukuzivocavoca umzimba, nokuvimbela ukulahleka kwamandla kubagijimi abaphambili, njengabagibeli bamabhayisikili nabagijimi be-marathon ().

Ngokwengeziwe, obunye ubufakazi bukhombisa ukuthi imikhiqizo yama-cherry ingahle ithuthukise ukusebenza kokuvivinya umzimba.

Ucwaningo olwenziwe kubagijimi abangama-27 bokukhuthazela lukhombisile ukuthi labo abadle ama-cherries angama-480 mg we-tart powdered nsuku zonke izinsuku eziyi-10 ngaphambi kwe-half-marathon ebalelwa ku-13% izikhathi zomjaho osheshayo futhi bezwa ubuhlungu besicubu esincane kuneqembu le-placebo ().

Yize ucwaningo oluningi oluhlola ukuxhumana phakathi kwama-cherry nokuzivocavoca lubandakanya abasubathi abaqeqeshiwe, ijusi le-tart cherry lingazuzisa nabangebona abadlali.

Ucwaningo olwenziwe kwabesifazane abangama-20 asebenzayo luthi labo abaphuza ama-ounces ama-2 (60 ml) wejusi le-tart cherry kabili ngosuku izinsuku eziyisi-8 balulame ngokushesha futhi baba nokulimala okuncane kwemisipha nobuhlungu ngemuva kokuqeda ukuvivinya umzimba okuphindiwe, uma kuqhathaniswa neqembu le-placebo ().

Noma kuthembisa, lokhu okutholakele kuhlobene nemikhiqizo yama-cherry egxilile, njengejusi ne-powder. Akucaci ukuthi mangaki ama-cherry amasha ongadinga ukuwadla ukukhiqiza imiphumela efanayo.

Isifinyezo Ukudla ama-cherries, ikakhulukazi ama-tart cherry product njengejusi ne-powder, kungathuthukisa ukusebenza kwezemidlalo futhi kunciphise ukulimala kwemisipha okubangelwa ukuzivocavoca kanye nobuhlungu.

4. Kungazuzisa impilo yenhliziyo

Ukwengeza ukudla kwakho izithelo ezinesisindo njengama-cherry kuyindlela emnandi yokuvikela inhliziyo yakho.

Ucwaningo oluningi lukhombisa ukuthi ukudla okunezithelo eziningi kuhlotshaniswa nengozi encishisiwe yesifo senhliziyo ().

Ama-cherry azuzisa ngokukhethekile kulokhu, ngoba acebile ngezakhamzimba nangama-compounds aziwa ukukhuthaza impilo yenhliziyo, kufaka phakathi i-potassium ne-polyphenol antioxidants.

Inkomishi eyodwa nje (154 amagremu) ka-pitted, ama-cherries amnandi ahlinzeka ngo-10% we-DV ye-potassium, amaminerali abalulekile ekugcineni inhliziyo yakho iphilile.

Kuyadingeka ukugcina ukushaya kwenhliziyo okuvamile futhi kusiza ukususa i-sodium eyeqile emzimbeni wakho, kulawula umfutho wegazi ().

Kungakho ukufakwa okuphezulu kwe-potassium kuhlotshaniswa nengozi encishisiwe yesifo senhliziyo nesifo sohlangothi ().

Ngaphezu kwalokho, ama-cherries acebile ngama-antioxidants anamandla e-polyphenol, kufaka phakathi ama-anthocyanins, ama-flavonols nama-catechins, angasiza ukugcina inhliziyo yakho iphilile ngokuvikela ukulimala kwamaselula nokunciphisa ukuvuvukala ().

Eqinisweni, ucwaningo olwenziwe kubantu abangama-84,158 luthole ukuthi ukutholakala okuphezulu kwama-polyphenols - ikakhulukazi ama-anthocyanins, ama-flavonol, namakhatheni - kuhlotshaniswa nengozi eyehle kakhulu yesifo senhliziyo eminyakeni eyisi-5 ().

Isifinyezo Ama-Cherry agcwele i-potassium ne-polyphenol antioxidants, anezinto ezinamandla zokuvikela inhliziyo.

5. Kwangathi kungathuthukisa izimpawu zesifo samathambo nesifo segciwane

Ngenxa yemiphumela yabo enamandla yokulwa nokuvuvukala, ama-cherries anganciphisa izimpawu zesifo samathambo kanye ne-gout, uhlobo lwesifo samathambo olubangelwa i-uric acid eyakhekile engadala ukuvuvukala okukhulu, ukuvuvukala nobuhlungu emajoyinini akho.

Ucwaningo oluningi lukhombisa ukuthi ama-cherries asiza ukuvimbela ukucindezelwa kwe-oxidative futhi anciphise ukuvuvukala ngokucindezela amaprotheni wokuvuvukala, angasiza ukunciphisa izimpawu ezihlobene nesifo samathambo.

Futhi, zinganciphisa amazinga e-uric acid emzimbeni wakho, okubenza bazuze kakhulu kulabo abane-gout.

Ucwaningo olwenziwe kwabesifazane abayi-10 luthole ukuthi ukudla ama-servings ama-2 (ama-ounces ayi-10 noma ama-280 amagremu) ama-cherries amnandi ngemuva kwamazinga anciphise ngokushesha omaka wokuvuvukala we-C-reactive protein (CRP) futhi anciphise kakhulu amazinga e-uric acid emahoreni ama-5 ngemuva kokusetshenziswa ().

Olunye ucwaningo kubantu abangama-633 abane-gout lubonise ukuthi labo abadle ama-cherry amasha ngaphezu kwezinsuku ezimbili bahlaselwe i-gout ngama-35% kunalabo abangasidlanga isithelo.

Ngokwengeziwe, lolu cwaningo luveze ukuthi lapho ukudla kwe-cherry kuhlanganiswa nomuthi we-gout i-allopurinol, ukuhlaselwa yi-gout kwakungamathuba amancane kakhulu ngama-75% kunangezikhathi lapho kwakungadliwanga ama-cherries noma i-allopurinol ().

Isifinyezo Ucwaningo lukhombisa ukuthi amandla anamandla okulwa nokuvuvukala kwamacherry angasiza labo abane-arthritis ne-gout.

6. Kungathuthukisa ikhwalithi yokulala

Ukudla ama-cherries noma ukuphuza i-tart cherry juice kungasiza ekuthuthukiseni ikhwalithi yakho yokulala.

Lezi zinzuzo ezikhuthaza ukulala zingabangelwa yisithelo sokuhlungwa okuphezulu kwamakhemikhali ezitshalo. Ngokwengeziwe, ama-cherries aqukethe i-melatonin, into esiza ukulawula umjikelezo wakho wokulala ().

Ucwaningo olwenziwe kubantu abangama-20 lukhombisile ukuthi labo abaphuza i-tart cherry juice bagxila izinsuku eziyi-7 babone ukwanda okukhulu emazingeni e-melatonin, isikhathi sokulala, nekhwalithi yokulala, uma kuqhathaniswa ne-placebo ().

Ngokufanayo, isifundo samasonto amabili kubantu abadala asebekhulile abanokuqwasha sithole ukuthi ukuphuza inkomishi eyi-1 (240 ml) yejusi le-tart ngaphambi kokulala kwandise isikhathi sokulala ngemizuzu engama-84 ().

Kodwa-ke, lezi zifundo zisebenzisa imikhiqizo yama-cherry egxilile. Akucaci noma ukudla ama-cherry amasha ngaphambi kokulala kuzoba nomphumela ofanayo.

Ekugcineni, kudingeka izifundo eziningi ukuqonda kangcono ukuthi ukudla ama-cherry nemikhiqizo yama-cherry kungakusiza kanjani ukulala.

Isifinyezo Ama-cherry aqukethe ama-anti-inflammatory compounds kanye ne-melatonin, engasiza ukuthuthukisa ikhwalithi yokulala kwabanye abantu.

7. Kulula ukwengeza ekudleni kwakho

Ama-cherry enza izinto ezihlukahlukene futhi amnandi ngendlela emangalisayo.

Zombili izinhlobo ezinoshukela nezitart zihambisana kahle nokudla okuningi. Futhi, imikhiqizo ehlobene, enjengama-cherry omisiwe, i-cherry powder, nejusi ye-cherry, yenza izengezo ezithokozisayo kuzindlela zokupheka eziningi.

Nazi ezinye izindlela zokufaka ama-cherry ekudleni kwakho:

• Zijabulele zisanda kudliwa okulula.
• Bhanqa ama-cherries omisiwe anama-chip chocolate amnyama, ama-flakes kakhukhunathi angenashukela, nama-alimondi anosawoti wokuxuba okumnandi okwenziwe ekhaya.
• Yenza i-cherry compote nge-tart efriziwe noma ama-cherries amnandi nesipuni ku-yogurt, i-oatmeal, noma i-chia pudding.
• Faka ama-cherries afakwe uhhafu, esaladini lesithelo.
• Faka ama-cherry omisiwe ezintweni ezibhakiwe ukukhahlela ubumnandi bemvelo.
• Faka ijusi le-tart cherry emanzini acwebezelayo nangaphezulu ngomugqa kalamula we-mocktail emnandi.
• Faka ama-cherry amasha noma aphekiwe ku-ayisikhilimu, ophaya, ama-crumbles, namanye ama-dessert.
• Yenza isoso se-cherry esenziwe ekhaya ozosisebenzisa ngezitsha zenyama noma zenkukhu.
• Shaya i-cherry salsa enama-cherries aqoshiwe kanye namakhambi amasha njenge-basil ukukhonza kanye nokudla okunomsoco.
• Faka ama-cherries afriziwe ku-smoothie yakho oyithandayo.

Amathuba wokusebenzisa ama-cherries ekhishini lakho awapheli, ngakho-ke ungesabi ukuzama.

Isifinyezo Ama-cherry angasetshenziswa ngezindlela eziningi kuzo zombili izindlela zokupheka ezimnandi nezinomsoco.

Okubalulekile

Ama-cherry anomsoco kakhulu futhi anikela ngezinzuzo eziningi zezempilo.

Akuqukethe kuphela izinhlanganisela zezitshalo ezinamandla ezingasiza ukunciphisa ukuvuvukala, kepha ukuzidla kungathuthukisa ukulala, kukhulise impilo yenhliziyo, futhi kutholakale isivinini ngemuva kokuzivocavoca.

Ngaphezu kwalokho, zombili izinhlobo ezinoshukela nezitart zimnandi impela futhi zingasetshenziswa kuzindlela zokupheka ezahlukahlukene.