Zipatso 5 Zapamwamba Zosankha Zokwanira Shuga - Zakudya Zabwino

Zipatso zikhoza kuikidwa mu zakudya zokoma za shuga. Amadzaza ndi mavitamini, minerals, fibre, ndi antioxidants. Amamva zabwino ndikutsitsimutsa, kudzaza, ndi kuwonjezera mtundu wa mbale yanu. Chinsinsi chodyera chipatso ndi kusankha mitundu yoyenera ndi kukula kwa magawo. Chifukwa amatha kukhala ndi chakudya chambiri chokhala ndi shuga, simungathe kudya zipatso zopanda malire.

Zipatso Zosankha Zosiyana Kwachiwindi-Zakudya Zabwino

Kodi zipatso zabwino kwambiri za shuga ndi ziti? Izi zingakhale funso lovuta kuyankha popeza anthu omwe ali ndi matenda a shuga amatsatira zakudya zosiyanasiyana ndi mafilosofi pankhani ya kasamalidwe ka shuga ndi chakudya. Anthu ena amagwiritsa ntchito mndandanda wa zosinthanitsa, pamene ena amagwiritsa ntchito zakudya zochepa kapena zochepa. Poganiza kuti anthu ambiri akufuna kudziwa zipatso zomwe ali ndi carbs otsika kwambiri komanso amapereka thanzi labwino la shuga, ndiye zipatso zisanu zotsatirazi zimayenera kuwona.

Zipatso 5 Zam'mwamba za shuga

1. Raspberries: Ndi magalamu 15 okha a mavitamini (1 zipatso zosankhidwa) mu kapu imodzi yotumikira, raspberries amapereka mitsempha yochuluka ya mabulosi alionse, omwe amapanga magalamu 8. Fiber ndi zotupa zotsekemera zomwe zimathandiza kukoka kolesterolo kutali ndi mtima, zimakuthandizani kuti muzimva bwino, komanso zimachepetsanso kuti msanga wa magazi umatuluka mwamsanga. Mtundu wofiira wa Raspberries umachokera ku anthocyanins. Kafukufuku amasonyeza kuti anthocyanins ingathandize kuteteza matenda enaake, kuphatikizapo matenda a mtima.

1. Blackberries: Zili ndi makilogalamu 15 a makapu mu kapu 3/4 kutumikira. Mofanana ndi zowonongeka, ali ndi anthocyanins, monga momwe amachitira ndi malaya awo ofiira kwambiri.
2. Cranberries: Pali magalamu 15 a makapu m'khopu imodzi ya cranberries. Kafukufuku wasonyeza kuti cranberries ingathandize kuchepetsa LDL (kapena cholesterol choipa) ndikukweza HDL (kapena ma cholesterol). Komabe, shuga kawirikawiri imaphatikizidwira kwa mankhwala a kiranberi kupanga kranberries pang'ono, kotero muyenera kutsimikiza kuti muwone shuga wowonjezera.

1. Froberberries: Pali 15 g wa makapu 1 1/4 makapu. Ma strawberries ali ndi mavitamini ochepa ndipo amakhala ndi vitamini C katatu kusiyana ndi zipatso zina. Chikho chimodzi cha strawberries chiri ndi vitamini C wambiri monga chikho chimodzi cha madzi a lalanje. Zili ndi folic acid. Kuphatikizanso apo, strawberries ali ndi potaziyamu ndipo amadzaza ndi antioxidants, monga anthocyanins, ndi quercetin.
2. Blueberries: Pali magalamu 15 a makapu mu kapu 3/4. Blueberries ndi mabulosi omwe ali ndi antioxidants ndipo ali ndi flavonoids ndi resveratrol.

Berry Mapindu

Mavitamini ali ndi chiwerengero chochepa kwambiri cha mankhwalawa ndipo amadzaza ndi antioxidants, mavitamini, ndi ma fiber. Zipatso zingakhale zofiira, zofiira, kapena zofiira, ndipo mtunduwo ndi chizindikiro choti ali ndi zakudya zowonjezera. Zipatso n'zosavuta kudya ndipo zingagwiritsidwe ntchito ngati zokometsera zokoma komanso zowonjezera. Awazaza pa nyemba zosakaniza kapena oatmeal kapena kungowalowera pakamwa panu.

Kodi Mungachepetse Bwanji Mtengo wa Zipatso Zatsopano?

Ndalama zimakhala zovuta ngati mumadya chakudya chodyetsa shuga. Komabe, akakhala mu nyengo, mitengoyo ikhoza kukhala yotsika kwambiri. Gwiritsani ntchito ndalamazo ndi kuziwombera pang'onopang'ono kapena kugula zipatso zosungunuka zomwe zilibe shuga. Khulupirirani kapena ayi, zipatso zosungunuka zingakhale zabwino ngati sizikhala zatsopano.

Iwo ali oundana pa mwatsopano watsopano, zomwe zimatanthawuza kuti mavitamini, mchere, ndi mavitamini awo ali pachimake.

Zingakhale zokopa kugula masamba owuma a zipatso izi mochuluka. Komabe, Mabaibulo owuma amakhala ndi chakudya choposa kwambiri. Madzi achotsedwa ndipo chidutswa cha chipatso n'chochepa.

> Zotsatira:

> Basu A, Du M, Leyva MJ et al. Madzi a Blueberries Amachepetsa Matenda Aakulu Amtima Amuna Amuna ndi Akazi Omwe Amakhala ndi Matenda a Zamadzimadzi. The Journal of Nutrition. 2010; 140 (9): 1582-1587.

> Basu A, Lyons TJ. Froberries, Blueberries, ndi Cranberries mu Metabolic Syndrome: Clinical Perspectives. Journal of Agricultural and Food Chemistry . 2012; 60 (23): 5687-5692. lembani: 10.1021 / jf203488k.

> Novotny JA, Baer DJ, Khoo C, Gebauer SK, Charron CS. Madzi a Kirinberi Madzi Ochepetsa Zoopsa za Cardiometabolic, kuphatikizapo Kupsyinjika kwa Magazi ndi Kuzungulira Mapuloteni A C-Reactive, Triglyceride, ndi Magulu a Glucose Aakuluakulu. Journal of Nutrition . 2015; 145 (6): 1185-1193. do: 10.3945 / jn.114.203190.

> Wallace TC. Anthocyanins mu Matenda a Mtima. Kupititsa patsogolo pa Zakudya Zabwino: Buku Loyamba la Kufufuza . 2011; 2 (1): 1-7. lembani: 10.3945 / an.110.000042.