8 osisi ahụ ike kacha mma ị nwere ike iri

Ndinaya

• 1. Blueberries
• 2. Rasasi
• 3. Goji mkpụrụ osisi
• 4. Strawberries
• 5. Bilberries
• 6. Akị mkpụrụ
• 7. Kranberị
• 8. Mkpụrụ vaịn
• Isi okwu

Tomato dị obere, dị nro, mkpụrụ osisi gbara agba nke agba dị iche iche - ọkachasị acha anụnụ anụnụ, ọbara ọbara, ma ọ bụ odo odo.

Ha na-atọ ụtọ ma ọ bụ na-atọ ụtọ na uto ma na-ejikarị ya echebe, jams, na desserts.

Tomato nwere ezigbo ihe oriri na-edozi ahụ. Ha na-adịkarị na eriri, vitamin C, na polyphenols antioxidant.

N'ihi ya, itinye mkpụrụ osisi na nri gị nwere ike inye aka igbochi ma belata mgbaàmà nke ọtụtụ ọrịa na-adịghị ala ala.

Ndị a bụ 8 nke mkpụrụ osisi kachasị mma ị nwere ike iri.

1. Blueberries

Blueberries bụ mkpụrụ osisi na-ewu ewu nke na-eje ozi dị ka isi iyi nke vitamin K.

Otu iko (gram 148) nke bluuberi na-enye ndị na-esonụ nri ():

• Calorisị:
  84
• Eriri:
  3,6 gram
• Vitamin
  C: 16% nke DV
• Vitamin
  K: 24% nke DV
• Manganese:
  22% nke DV

Blueberries nwekwara polyphenols antioxidant akpọ anthocyanins ().

Anthocyanins sitere na blueberries nwere ike belata nchekasị oxidative, si otú a na-ebelata ihe ize ndụ nke ọrịa obi na ma ndị ahụike ma ndị nwere nnukwu nsogbu maka ọrịa ahụ, (,,,).

Ọzọkwa, blueberries nwere ike ime ka akụkụ ndị ọzọ nke ahụike obi dịkwuo mma site na iweda "LDL cholesterol" ọjọọ "n'ime ọbara, na-ebelata ohere nke nkụchi obi, yana ịkwalite ọrụ akwara (,,).

Blueberries nwere ike belata ihe ize ndụ nke ịrịa ọrịa shuga. Nnyocha egosiwo na blueberries ma ọ bụ bioactive blueberry ogige nwere ike imeziwanye insulin ma belata ihe ize ndụ nke ụdị ọrịa shuga 2 ruo 26% (,).

Nnukwu ọmụmụ ihe ọmụmụ egosila na ndị na-eri bluuberi na-enwekwa nwayọ nwayọ na-ada ada, nke pụtara na ụbụrụ ha na-anọgide na-enwe ahụ ike ka ha na-aka nká ().

Otú ọ dị, a chọkwuru nnyocha iji chọpụta kpọmkwem ọrụ ndị blueberries na-arụ na ahụ ike ụbụrụ.

nchikotaBlueberries nwere
ezigbo eriri, vitamin C, na antioxidant anthocyanins. Iri nri
blueberries nwere ike inye aka belata ihe egwu maka ọrịa obi na ọrịa shuga.

2. Rasasi

A na-ejikarị mkpụrụ osisi na-eri nri na desserts ma na-eje ozi dị ka ezigbo isi iyi nke eriri.

Otu iko (gram 123) nke mkpụrụ osisi na-enye ():

• Calorisị:
  64
• Eriri:
  8 gram
• Vitamin
  C: 36% nke DV
• Vitamin
  K: 8% nke DV
• Manganese:
  36% nke DV

Raspberries nwekwara polyphenols antioxidant a na-akpọ ellagitannins, nke nwere ike inye aka belata nrụgide oxidative ().

Otu nnyocha gosiri na mgbe ndị na-agba ịnyịnya ígwè na-a consumedụ ihe ọ drinkụ drinkụ nwere mkpụrụ osisi na mkpụrụ osisi ndị ọzọ, nrụgide oxidative nke mmega ahụ belata ().

Raspberries ndị a na-erekarịkarị bụ ndị America na-acha uhie uhie ma ọ bụ na-acha uhie uhie ndị America. Otú ọ dị, e nwere ọtụtụ ụdị raspberries dị iche iche, a gosiwokwa raspberries ojii na ha nwere ọtụtụ uru ahụ ike, kwa.

Black raspberries nwere ike ịba uru karịsịa maka ahụike obi. Ọmụmụ ihe egosila na nwa bekee nwere ike belata ihe egwu maka ọrịa obi, dịka ọbara mgbali na cholesterol (,,).

Ndị ọzọ ọmụmụ gosiri na nwa raspberries nwere ike belata mbufụt na ndị mmadụ na metabolic syndrome ().

Otú ọ dị, ọmụmụ ihe ndị a pere mpe. Achọkwuru nyocha iji chọpụta uru nke uru ojii.

Na nchikota

Raspberries juputara na
eriri na polyphenols antioxidant. Black raspberries, karịchaa, nwere ike
erite uru ahụike.

3. Goji mkpụrụ osisi

Goji mkpụrụ osisi, nke a makwaara dị ka wolfberries, bụ ụmụ amaala China ma jiri ọgwụgwọ ọdịnala. Ọ dịbeghị anya ha ghọrọ ndị ama ama na mba ọdịda anyanwụ.

Otu ounce (gram 28) nke mkpụrụ osisi goji a mịrị amị na-enye ():

• Calorisị:
  98
• Eriri:
  3,7 gram
• Vitamin
  C: 15% nke DV
• Vitamin
  A: 42% nke DV
• Iron:
  11% nke DV

Goji berri nwekwaa vitamin A na zeaxanthin dị elu, ha abụọ dị mkpa maka ahụike anya.

Otu nnyocha nke ndị agadi 150 chọpụtara na iri gram 14 nke usoro mmiri ara ehi nke goji berry kwa ụbọchị belata nbelata ahụike ahụike n'ihi ịka nká. Ọmụmụ ihe a, yana ọmụmụ ihe yiri nke abụọ, gosipụtara na iri goji mkpụrụ osisi nwere ike ibuli ọbara zeaxanthin n'ọbara (,).

Dị ka ọtụtụ mkpụrụ osisi ndị ọzọ, mkpụrụ osisi goji nwere polyphenols antioxidant. Otu nnyocha chọpụtara na ị drinkingụ ihe ọ juiceụ juiceụ goji beri ruo ụbọchị 30 mụbara ogo antioxidant ọbara nke ahụike, ndị China toro eto ().

Ọzọ ọmụmụ chọpụtara na ị drinkingụ ihe ọ juiceụ juiceụ goji beri maka izu 2 mụbara metabolism na belata n'úkwù size na ibu mmadụ ().

Na nchikotaGoji mkpụrụ osisi na-
ọ kachasị ọgaranya na-edozi ahụ nke na-eme ka ahụike anya. Ha nwekwara
antioxidants dị mkpa.

4. Strawberries

Strawberries bụ otu n'ime mkpụrụ osisi a na-erikarị n'ụwa ma bụrụkwa otu n'ime ụzọ kacha mma vitamin C.

Otu iko (144 grams) nke strawberries dum na-enye ():

• Calorisị:
  46
• Eriri:
  3 gram
• Vitamin
  C: 97% nke DV
• Manganese:
  24% nke DV

Strawberries dị mma maka ahụike obi. N'ezie, nnyocha e mere maka ụmụ nwanyị 93,000 chọpụtara na ndị riri ihe karịrị 3 akụkụ nke strawberries na blueberries kwa izu nwere ihe karịrị 30% obere ihe egwu nke nkụchi obi ().

Nnyocha ndị ọzọ egosila na strawberries nwere ike belata ọtụtụ ihe egwu maka ọrịa obi gụnyere cholesterol ọbara, triglycerides, na nrụgide oxidative (,,,).

Strawberries nwekwara ike belata mbufụt site n'ịbelata kemịkal na-egbu egbu n'ime ọbara, dị ka IL-1β, IL-6, na protein C-reactive (CRP) (,,).

Ọzọkwa, strawberries nwere ike inyere aka ịchịkwa ọkwa shuga dị n'ọbara, nke dị mkpa maka igbochi ọrịa shuga ().

N'ezie, ọmụmụ ihe karịrị 200,000 ndị mmadụ chọpụtara na iri strawberries nwere ike belata ụdị ọrịa shuga nke 2 dịka 18% ().

N'ikpeazụ, ọmụmụ ihe ọzọ gosiri na iri ounce 2 (gram 60) kwa ụbọchị nke mkpụrụ osisi strawberry kpọnwụrụ akpọnwụ na-ebelata nrụgide oxidative na kemịkal na-egbu egbu na ndị nọ n'ihe ize ndụ dị ukwuu nke ịrịa ọrịa kansa esophageal ().

Na nchikota

Strawberries bu ihe
magburu onwe isi iyi nke vitamin C. Ha na-pụtara iji belata ihe ize ndụ ihe maka obi
ọrịa ma nyere aka ịchịkwa shuga dị n'ọbara.

5. Bilberries

Bilberries dị ka blueberries, ha abụọ na-enwekarị mgbagwoju anya. Bilberries bu ndi ala Europe, ebe nkpuru osisi di na Ugwu America.

3.5 ounces (100 grams) nke bilberries nyere (36):

• Calorisị:
  43
• Eriri:
  Gram 4,6
• Vitamin
  C: 16% nke DV
• Vitamin
  E: 12% nke DV

Ọtụtụ nnyocha sayensị egosiwo na bilberries dị irè iji belata mbufụt.

Di na nwunye abuo egosiputa na iri bilberries ma obu inu mmanya bilberry nwere ike belata mbufụt na ndi mmadu no n’ oria oria obi ma obu metabolic syndrome (,).

Nnyocha ọzọ e mere banyere ụmụ nwanyị 110 chọpụtara na iri bilberries n'ihe dị ka ọnwa 1 na-ebelata akara nke akara endothelial nke metụtara mmepe nke ọrịa obi. Bilberries bekwara eriri gburugburu 0,5 sentimita asatọ (1.2 cm) na ịdị arọ site na 0.4 pound (0.2 kgs) ().

Nnyocha dị iche gosiri na iri nri bara ụba na bilberries, ọka niile, na azụ belatara shuga ọbara na ndị nwere nnukwu ọbara shuga ().

Bilberries nwekwara ike ịbawanye cholesterol HDL “dị mma” ma belata LDL cholesterol “ọjọọ” (,).

Na nchikota

Bilberries yiri nke ahụ
na-acha anụnụ anụnụ ma dị irè na mbenata mbufụt. Ha nwekwara ike inyere aka
belata ibu na cholesterol ọbara.

6. Akị mkpụrụ

Akwukwo Acai na-eto na osisi acai nke di na mpaghara Amazon nke Brazil.

Ha aghọwo ihe mgbakwunye nri ahụike na-ewu ewu n'ihi ọdịnaya dị elu nke antioxidant ha.

3.5 ounce (100 grams) nke acai beri puree na-enye ():

• Calorisị:
  70
• Eriri:
  5 gram

Buru n'uche na a na-erikarị mkpụrụ osisi acai ma ọ bụ nke a mịrị amị, nke nwere ike imetụta ọdịnaya ahụ.

Mkpụrụ osisi Acai bụ otu n'ime isi mmalite kachasị mma nke polyphenols antioxidant ma nwee ike ịnwe ihe ruru 10 ugboro karịa antioxidants karịa blueberries ().

Mgbe ejiri ya dị ka ihe ọ juiceụ juiceụ ma ọ bụ pulp, mkpụrụ osisi acai nwere ike ime ka antioxidant ọbara dị elu ma belata kemịkal na-emetụta nrụgide oxidative (,)

Na mgbakwunye, egosiputa acai berry pulp iji belata shuga shuga, insulin, na ogo cholesterol ọbara na ndị toro eto buru oke ibu ndị riri gram 200 kwa ụbọchị maka ọnwa 1 ().

E gosipụtakwala mmetụta ndị a na ndị egwuregwu. Kingụ ounces 3 (100 ml) nke ihe ọ juiceụ juiceụ mmiri mmiri acai maka izu isii belata cholesterol ọbara na ibelata nrụgide oxidative mgbe emechara ahụ, nke nwere ike ime ka mgbake site na mmebi ahụ ike ().

Antioxidants ndị dị na acai nwekwara ike inye aka belata mgbaàmà nke ọrịa ogbu na nkwonkwo. Nnyocha nke ndị nwere ọrịa ogbu na nkwonkwo na-achọpụta na ị drinkingụ ihe ọ ounụ 4ụ 4 ounce (120 ml) nke ihe ọ juiceụ forụ acai kwa ụbọchị maka izu iri na abụọ belata ihe mgbu na ime ka ndụ kwa ụbọchị ka mma ().

Na nchikotaAkwukwo Acai nwere
nnukwu antioxidants, nke nwere ike inye aka belata cholesterol ọbara,
nchegbu oxidative, na ọbụna belata mgbaàmà nke ọrịa ogbu na nkwonkwo.

7. Kranberị

Cranberries bụ mkpụrụ osisi dị oke mma nwere uto uto.

A naghị erikarị ha na raw. Kama nke ahụ, a na-erikarị ha dị ka mmiri.

1 iko (110 grams) nke raw cranberries na-enye (50):

• Calorisị:
  46
• Eriri:
  3,6 gram
• Vitamin
  C: 16% nke DV
• Manganese:
  12% nke DV

Dị ka mkpụrụ osisi ndị ọzọ, cranberries nwere antioxidant polyphenols. Agbanyeghị, ọtụtụ n'ime antioxidants a dị na akpụkpọ nke kranberị. Ya mere, kranberị ihe ọ juiceụ juiceụ anaghị enwe ọtụtụ polyphenols ().

Onyinye ahụike kacha mara amara nke cranberries bụ ikike ha nwere iji belata ihe egwu urinary tract infections (UTIs).

Chemicalsfọdụ kemịkalụ dị na kranberi na-egbochi nje E. coli site na ịrapara na mgbidi nke eriri afo ma ọ bụ urinary tract, ya mere belata mbenata ọrịa (,).

Ọtụtụ nnyocha egosiwo na ị drinkingụ ihe ọ juiceụ juiceụ kranberị ma ọ bụ ị takingụ ihe mgbakwunye kranberị nwere ike belata ihe ize ndụ nke UTI (,,,).

Ihe ọ juiceụ juiceụ kranberị nwere ike belata ohere nke ibute ọrịa ndị ọzọ.

H. pylori bụ ụdị nje nwere ike ibute ọnya afọ na ọrịa kansa. Ọtụtụ nnyocha egosiwo na ihe ọ juiceụ juiceụ kranberị nwere ike igbochi H. pylori ịbanye na mgbidi afọ ma si otú a gbochie ọrịa (,).

Ihe ọ juiceụ juiceụ kranberị egosila na ọ bara uru dị iche iche maka ahụike obi. Ọtụtụ ọmụmụ achọpụtala na ị drinkingụ ihe ọ juiceụ juiceụ kranberị nwere ike belata kọleji, ọbara mgbali, nchekasị oxidative, na "isi ike" nke akwara (,,,).

Otú ọ dị, ọ kachasị mma izere iche iche ihe ọ juiceụ juiceụ kranberị na ọtụtụ shuga agbakwunyere.

Na nchikotaKranberị na
kranberị ihe ọ juiceụ juiceụ nwere ike belata ihe ize ndụ nke urinary tract na afo na-efe efe na
nwere ike irite uru ahụike. Otú ọ dị, ọ kachasị mma izere ihe ọ juụ juụ na ọtụtụ agbakwunyere
shuga.

8. Mkpụrụ vaịn

A na-eri mkpụrụ vaịn n'ọtụtụ ebe, mkpụrụ osisi ma ọ bụ nke ihe ọ juiceụ juiceụ, mmanya, mkpụrụ vaịn, ma ọ bụ mmanya.

Otu iko (gram 151) dum, mkpụrụ vaịn na-enye ():

• Calorisị:
  104
• Eriri:
  1.4 gram
• Vitamin
  C: 5% nke DV
• Vitamin
  K: 18% nke DV

Akpụkpọ anụ na mkpụrụ nke mkpụrụ vaịn bụ ezigbo isi iyi nke polyphenols antioxidant. Ọtụtụ nnyocha egosiwo na mkpụrụ osisi mkpụrụ vaịn polyphenol nwere ike belata ma ọbara mgbali na obi obi (,).

Otú ọ dị, ọtụtụ n’ime ọmụmụ ihe ndị a pere mpe. Nnyocha ndị ọzọ na-ekwusi ike na mmetụta nke polyphenols na ọbara mgbali anọgide na-edoghị anya ().

Nnukwu ọmụmụ ihe ọmụmụ chọpụtara na iri mkpụrụ vaịn ma ọ bụ mkpụrụ vaịn ugboro 3 kwa izu jikọtara ya na 12% mbelata ihe ize ndụ nke ụdị ọrịa shuga 2 ().

Nnyocha ọzọ chọpụtara na iri grace 17 (gram 500) nke mkpụrụ vaịn kwa ụbọchị maka izu 8 na-ebelata cholesterol ọbara na nchegbu oxidative na ndị nwere cholesterol dị elu ().

N’ikpeazụ, mmiri mkpụrụ vaịn pụrụ ọbụna ịbara ahụ ike ụbụrụ uru. Otu obere nnyocha ụmụ nwanyị 25 chọpụtara na ị drinkingụ ounce 12 (355 ml) nke ihe ọ juiceụ juiceụ mkpụrụ vaịn nke Concord kwa ụbọchị maka izu iri na abụọ gosipụtara ncheta na ịkwọ ụgbọala nke ọma.

Na nchikotaMkpụrụ vaịn, karịsịa
mkpụrụ na akpụkpọ ahụ, jupụtara na antioxidants. Ha nwere ike inye aka belata ọbara
cholesterol na ụdị 2 na-arịa ọrịa shuga ma na-erite uru ụbụrụ.

Isi okwu

Tomato bụ ụfọdụ n'ime nri ahụike kachasị mma ị nwere ike iri, ebe ha nwere obere kalori mana ha nwere eriri, vitamin C, na antioxidants.

Ọtụtụ mkpụrụ osisi egosila uru maka ahụike obi. Ndị a na-agụnye iwetu ọbara na cholesterol belata, ma na-ebelata nrụgide oxidative.

Ha nwekwara ike inye aka belata ihe ize ndụ nke ụdị ọrịa shuga 2 site na ịme dị ka nnukwu ụzọ ndị ọzọ maka nri nri shuga.

Gbalịa iri mkpụrụ ole na ole nke mkpụrụ osisi kwa izu ma chọpụta ụdị dị iche iche. Ha na-eme akwa nri ma obu nri nri ututu topping.