Lokaci na gaba da kake cikin kantin sayar da kayan kasuwa, nemi samin kayan lambu mai ban sha'awa don karawa cikin kantin cinikinka. Blueberries, strawberries, raspberries, da blackberries ne mai sauki, mai dadi hanya don kare lafiyar ku. Za a iya samun bishiyoyi a kowace shekara, ko dai sabo ne ko kuma daskararre - za ka iya girma da kanka, kuma har da su a cikin abincinka ba shi da karfi.
Suna dandana mai girma kuma za a iya cin su don karin kumallo a cikin oatmeal ko kuma kara da santsi, a jefa su cikin salatin abincin rana, ko kuma haɗuwa a cikin "mai kyau" cream don kayan zaki bayan abincin dare.
Wadannan tsayayye, 'ya'yan itatuwa masu kiwon lafiya suna da arziki a cikin fiber da kuma phytochemicals antioxidant. Antioxidants, daga cin abinci da jiki ta halitta ta jiki, suna da mahimmanci ga lafiyarka kamar yadda suke karewa daga maganin ƙwayar cuta da kuma rage yawan lalacewar jikinka daga 'yan kwayoyin kyauta. Bayanai masu rarraba sune kwayoyi marasa ƙarfi tare da masu zafin jiki wanda ba a biya su ba wanda zai iya lalata kayan kwayoyin halitta da sauran kayan aikin salula. Haɗakar da lalacewa ta hanyar lalacewa ta tsawon lokaci da jiki kuma yana taimaka wa cututtuka masu tsanani, ciki har da cututtukan zuciya da ciwon daji. Antioxidants jinkiri ko dakatar da halayen free radicals, neutralizing su.
Berries: Fiye da Antioxidants
Wasu maganin antioxidants, irin su bitamin C, suna aiki a jiki kamar yadda antioxidants.
A antioxidants a berries su ne daban-daban: Babban antioxidant phytochemicals a berries ne anthocyanins, a cikin aji na flavonoids. Wadannan phytochemicals suna mayar da hankali a cikin konkoma karãtunsa fãtun na berries, da haifar da su launuka mai zurfi, ana zaton su sami dama amfani da ba su da alaka da kai tsaye antioxidant effects.
Flavonoids suna da aikin antioxidant; Duk da haka, yawancin lafiyar lafiyar su suna tsammanin su ne saboda abubuwan da suka shafi ilimin halitta. Berries da flavonoids an samo su don rage yawan oxydation na LDL cholesterol wanda zai hana hana samar da nau'in atherosclerotic , ƙara yawan ƙarfin antioxidant jini, rage adhesion kwayoyin ƙwayoyin jini zuwa jirgin ruwa ganuwar, da kuma inganta tsarin karfin jini. Anyi amfani da haɗin anthocyanin da kuma Berry tare da rage wani alamar mai ƙin ƙwayar cuta mai suna C-reactive protein, yana nuna cewa berries na iya hana ƙumburi. Kwayoyin phytochemicals a cikin berries zasu iya inganta nitric oxide samar da jini, wanda zai taimaka wajen magance jini sosai. Nazarin da aka nuna sun nuna cewa yawancin flavonoid yana hade da kashi 45 cikin dari cikin hadarin cututtukan zuciya. Harkokin Kiwon Lafiyar Harkokin Kiwon Lafiyar Nurses 2 sun nuna cewa 'yan mata da matasa masu cin abinci guda uku ko fiye da mako guda na blueberries ko strawberries suna da ragowar kashi 34 cikin haɗarin haɗarin zuciya yayin da aka kwatanta da waɗanda suka cinye karami na berries a kan shekaru 18 da suka biyo baya -up lokaci. Bugu da ƙari kuma, berries suna da maganin ciwon daji da kuma samar da kariya daga ciwon sukari da kuma karfin zuciya tare da tsufa.
Berries Shin Abinci ne
Tsare-tsaren nazarin bincike na jarrabawar Berry ko flavonoid ya bayar da shawarar cewa dukan waɗannan amfanin zuciya na zuciya na berries ƙara har zuwa tsawon lokaci, bisa ga ƙananan haɗari na duk-mutuwar mace-mace da aka lura a cikin waɗannan nazarin.
Berries su ne 'ya'yan itatuwa tare da mafi girma na gina jiki-to-calorie da kuma muhimmin bangaren wani high-na gina jiki rage cin abinci; Ina la'akari da su su zama superfoods. Tare da ganye, wake, da albasarta, namomin kaza, da tsaba, berries sune G-BOMBS , wanda shine acronym da zaka iya amfani dasu don tunawa da mafi yawan kayan kiwon lafiya a duniya. Wadannan abinci ne da ya kamata ku ci kowace rana, kuma ya kamata su zama babban rabo daga abincinku don inganta kiwon lafiya da tsawon lokaci da kuma yaki da cutar ta kullum.
Ɗaya daga cikin abu shine tabbatacce: A bayyane yake wadannan kananan kunshe-nuncen 'ya'yan itatuwa masu ban sha'awa suna da matsala mai ban mamaki don amfani da lafiyar mu. Su ne muhimmiyar ma'anar abinci mai gina jiki. Ku ci wasu berries yau da kullum don samar da jiki tare da kariya daga free radicals, kumburi, cututtukan zuciya, da kuma cututtuka.
Sources:
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Chong MF, Macdonald R, Lovegrove JA. Ruwan ƙwayoyin polyphenols da kuma CVD haɗari: nazarin binciken binciken ɗan adam. Binciken Birtaniya na yau da kullum 2010, 104 Samar 3: S28-39.
Erdman JW, Jr., Balentine D, Arab L, et al. Flavonoids da kuma zuciya: aikace-aikace na ILSI North America Flavonoids Workshop, May 31-Yuni 1, 2005, Washington, DC. Labarai na abinci mai gina jiki 2007, 137: 718S-737S.
Galleano M, Pechanova O, Fraga CG. Harhawan jini, nitric oxide, oxidants, da kuma kayan abinci na abinci polyphenols. Masana kimiyya na zamani na zamani 2010, 11: 837-848.
Higdon J, Drake VJ: Flavonoids. A cikin Shaida ta Tabbatar da Shaidata ga Tsarin Tsarin Hoto da Magunguna. New York: Thieme; 2012: 83-108