Dalilai 11 da yasa Berry ke Daga Cikin Lafiyayyun abinci a Duniya

Wadatacce

• 1. An ɗora da antioxidants
• 2. Zai iya taimakawa inganta sukarin jini da amsawar insulin
• 3. Maɗaukaki a cikin zare
• 4. Samar da abubuwan gina jiki da yawa
• 5. Taimaka wajan yaki da kumburi
• 6. Zai iya taimakawa rage matakan cholesterol
• 7. Iya zama mai kyau ga fata
• 8. Zai iya taimakawa kariya daga cutar kansa
• 9. Za a iya jin daɗin kusan iri iri na abinci
• 10. Zai iya taimakawa wajen kiyaye jijiyoyin ka lafiya
• 11. Dadi shi kadai ko cikin lafiyayyun girke-girke
• Layin kasa

Berry suna daga cikin lafiyayyun abincin da zaka ci.

Suna da daɗi, masu gina jiki, kuma suna ba da fa'idodi masu yawa na kiwon lafiya.

Anan akwai kyawawan dalilai 11 don haɗa da 'ya'yan itace a cikin abincinku.

1. An ɗora da antioxidants

Berries suna dauke da antioxidants, wanda ke taimakawa wajen kiyaye radicals free free a karkashin sarrafawa.

Abubuwan da ke da 'yanci kyauta sune ƙwayoyin cuta marasa ƙarfi waɗanda ke da amfani kaɗan amma zasu iya lalata ƙwayoyinku lokacin da lambobinsu suka yi yawa, suna haifar da damuwa mai sanya ƙwayoyin cuta ().

Berries shine babban tushen antioxidants, kamar anthocyanins, ellagic acid, da resveratrol. Baya ga kare ƙwayoyinku, waɗannan mahaɗan shuka na iya rage haɗarin cutar (,).

Studyaya daga cikin binciken ya nuna cewa shuɗi, baƙar fata, da berriesauren bishiyoyi suna da mafi girman aikin antioxidant na fruitsa fruitsan itacen da ake yawan amfani da su, kusa da rumman (4).

A zahiri, yawancin karatu sun tabbatar da cewa antioxidants a cikin berry na iya taimakawa rage stressarfin ƙwayoyin cuta (,,,,).

Studyaya daga cikin binciken da aka yi a cikin lafiyayyun maza ya gano cewa cinye guda ɗaya, gram 10-gram 300 na shuɗin bishiyoyi ya taimaka kare DNA ɗin su daga lahani mai cutarwa ().

A wani binciken kuma a cikin lafiyayyun mutane, cin awo 17 (gram 500) na ɓangaren litattafan strawberry kowace rana tsawon kwanaki 30 ya rage alamar pro-oxidant da 38% ().

Takaitawa Berries suna da yawa a cikin antioxidants kamar anthocyanins, wanda na iya kare ƙwayoyin ku daga lalacewar mummunan sakamako.

2. Zai iya taimakawa inganta sukarin jini da amsawar insulin

Berries na iya inganta matakan jini da matakan insulin.

Gwajin gwaji da nazarin ɗan adam sun ba da shawarar cewa zasu iya kare ƙwayoyin ku daga matakan sikarin jini, taimakawa ƙara ƙwarewar insulin, da rage yawan sukarin jini da amsa insulin ga abinci mai yawan-carb (10,,,).

Mahimmanci, waɗannan tasirin suna faruwa ne a cikin mutanen lafiya da waɗanda ke da ƙarfin insulin.

A cikin binciken daya a cikin mata masu lafiya, cin oza 5 (gram 150) na tsabtace strawberries ko gauraye berries tare da burodi ya haifar da raguwar kashi 24-26% a cikin matakan insulin, idan aka kwatanta da cinye burodin shi kaɗai ().

Bugu da ƙari, a cikin binciken makonni shida, mutane masu kiba masu ƙin insulin waɗanda suka sha madarar ruwa mai laushi sau biyu a kowace rana sun sami ci gaba ƙwarai a cikin ƙwarewar insulin fiye da waɗanda suka cinye mai laushi mara laushi ().

Takaitawa Berry na iya inganta haɓakar jini da amsawar insulin lokacin da aka cinye shi da abinci mai-ɗaci ko haɗa shi cikin santsi.

3. Maɗaukaki a cikin zare

Berries shine kyakkyawan tushen fiber, gami da fiber mai narkewa. Karatun ya nuna cewa cinye fiber mai narkewa yana jinkirta motsin abinci ta bangarenka na narkewa, wanda ke haifar da rage yunwa da karin jin daddawa.

Wannan na iya rage yawan cin abincin kalori da kuma sauwantar da nauyi (,).

Abin da ya fi haka, zaren yana taimakawa rage yawan adadin kuzari da kuke sha daga gauraye abinci. Studyaya daga cikin binciken ya gano cewa ninka yawan abincin ku na fiber na iya sa ku sha har zuwa ƙananan ƙarancin adadin kuzari 130 a kowace rana ().

Bugu da ƙari, babban abun ciki na fiber na berries yana nufin cewa sun kasance cikin ƙarancin narkewa ko raga a raga, waɗanda aka lasafta ta hanyar cire zare daga duka carbs.

Anan ne ƙididdigar carb da fiber don oza 3.5 (gram 100) na berries (18, 19, 20, 21):

• Rasberi: Goma 11.9 na carbs, 6.5 daga cikinsu fiber ne
• Baƙi 10.2 na carbs, 5.3 wanda shine fiber
• Strawberries: Gram 7.7 na carbs, 2.0 daga cikinsu fiber ne
• Blueberries: Giram 14.5 na carbs, 2.4 daga cikinsu fiber ne

Lura cewa yawan adadin hidimtawa ga 'ya'yan itace shine kofi 1, wanda ya canza zuwa kimanin oce 4.4-5.3 (gram 125-150) dangane da nau'in.

Saboda karancin abun da ke cikin su, 'ya'yan itace abinci ne mai ƙarancin-kyau.

Takaitawa Berries suna dauke da zare, wanda na iya kara jin daddawa, tare da rage yawan ci da kuma adadin kuzari da jikinka ke sha daga gauraye da abinci.

4. Samar da abubuwan gina jiki da yawa

Berries suna da ƙarancin adadin kuzari kuma suna da ƙoshin lafiya. Baya ga kasancewa mai yawa a cikin antioxidants, sun kuma ƙunshi bitamin da ma'adanai da yawa.

Berries, musamman strawberries, suna cikin bitamin C. A zahiri, kofi 1 (gram 150) na strawberries yana ba da kashi 150% na RDI na bitamin C (20).

Ban da bitamin C, duk 'ya'yan itace suna kama da juna dangane da abubuwan bitamin da ma'adinai.

Da ke ƙasa akwai abun ciki na abinci mai nauyin nauyin ounce 3.5 (gram 100) na baƙar fata (19):

• Calories: 43
• Vitamin C: 35% na Shawarwarin Yau da Kullum (RDI)
• Harshen Manganese: 32% na RDI
• Vitamin K1: 25% na RDI
• Copper: 8% na RDI
• Folate: 6% na RDI

Theididdigar kalori don oza 3.5 (gram 100) na kayan lambu daga 32 don strawberries zuwa 57 na blueberries, suna yin 'ya'yan itace wasu berriesa fruitsan caloan itace mafi ƙarancin kalori kusa da (20, 21).

Takaitawa Berries suna da ƙarancin adadin kuzari amma suna da wadataccen bitamin da ma'adanai da yawa, musamman bitamin C da manganese.

5. Taimaka wajan yaki da kumburi

Berries suna da karfi anti-mai kumburi Properties.

Kumburi shine tsaron jikinka daga kamuwa da cuta ko rauni.

Koyaya, salon rayuwa na zamani galibi yakan haifar da wuce gona da iri, kumburi na dogon lokaci saboda ƙarin damuwa, ƙarancin motsa jiki, da zaɓin abinci marasa lafiya.

Wannan nau'in ciwon kumburi na yau da kullun an yi imanin cewa yana taimakawa ga yanayi kamar ciwon sukari, cututtukan zuciya, da kiba (,,).

Nazarin ya nuna cewa antioxidants a cikin berries na iya taimakawa ƙananan alamomin kumburi (,,,).

A cikin wani binciken da aka yi a cikin mutane masu kiba, wadanda ke shan giyar strawberry tare da babban-carb, abinci mai mai mai yawa sun lura da raguwar wasu mahimman alamun a jikin fiye da rukunin masu kula ().

Takaitawa Berries na iya taimakawa rage kumburi da rage haɗarin kamuwa da cututtukan zuciya da sauran matsalolin lafiya.

6. Zai iya taimakawa rage matakan cholesterol

Berries abinci ne mai ƙoshin lafiya.

An nuna baƙar fata da baƙar fata da strawberries don taimakawa ƙananan ƙwayar cholesterol a cikin mutanen da ke da kiba ko kuma suke da cutar ciwo na rayuwa (,,,,,).

A cikin binciken sati 8, manya da ke fama da cututtukan rayuwa wanda ke shan abin sha da aka yi da busasshiyar strawberries a kullun ana samun raguwar kashi 11% cikin LDL (mara kyau) cholesterol ().

Mene ne ƙari, berries na iya taimakawa hana LDL cholesterol daga yin haɗari ko lalacewa, wanda aka yi imanin cewa babban haɗari ne ga cututtukan zuciya (,,,,,).

A cikin binciken da ake gudanarwa a cikin mutane masu kiba, wadanda ke cin oza 1.5 (gram 50) na busassun shudayen bishiyoyi na tsawon makwanni 8 sun lura da raguwar kashi 28% a cikin matakan LDL din da suka sanya ().

Takaitawa An nuna Berry ya rage matakan LDL (mara kyau) na cholesterol kuma yana taimakawa kare shi daga yin ƙamshi, wanda na iya rage haɗarin kamuwa da cututtukan zuciya.

7. Iya zama mai kyau ga fata

Berries na iya taimakawa rage fatawar fata, kamar yadda antioxidants suke taimakawa sarrafa radicals kyauta, ɗayan manyan abubuwan da ke haifar da lalacewar fata wanda ke taimakawa tsufa ().

Kodayake bincike yana da iyaka, acid ellagic yana da alhakin wasu fa'idodi masu nasaba da fata na 'ya'yan itacen berry.

Karatun gwaji da na dabba sun ba da shawarar cewa wannan antioxidant na iya kare fata ta hanyar toshe hanyar samar da enzymes da ke karya collagen cikin fatar da ta lalace rana (,,).

Collagen shine furotin wanda wani bangare ne na tsarin fatar ku. Yana bawa fata fata damar mikewa kuma ta zama tabbatacciya. Lokacin da collagen ya lalace, fatarka na iya faduwa kuma ta bunkasa wrinkles.

A cikin wani binciken, yin amfani da acid mai illa ga fatar berayen da ba su da gashi wanda aka fallasa su da hasken ultraviolet na tsawon makonni takwas ya rage kumburi kuma ya taimaka kare collagen daga lalacewa ().

Takaitawa Berries suna ƙunshe da antioxidant ellagic acid, wanda na iya taimakawa rage raguwa da sauran alamun tsufa na fata masu alaƙa da bayyanar rana.

8. Zai iya taimakawa kariya daga cutar kansa

Yawancin antioxidants a cikin berries, ciki har da anthocyanins, ellagic acid, da resveratrol, na iya rage haɗarin ciwon daji (, 43,).

Musamman, nazarin dabbobi da na ɗan adam yana ba da shawarar cewa 'ya'yan itace na iya kare kansar hanta, bakin, nono, da hanji (,,,,).

A cikin binciken da aka yi a cikin mutane 20 da ke fama da ciwon daji na hanji, cin oza 2 (gram 60) na daskararren busassun bishiyoyi na makonni 1 zuwa 19 ya inganta alamomin ƙari a cikin wasu mahalarta, duk da cewa ba duka bane ().

Wani binciken gwajin-tube ya gano cewa kowane irin strawberries yana da ƙarfi, tasirin kariya akan ƙwayoyin cutar kansar hanta, ba tare da la'akari da kasancewa masu yawa ko ƙananan antioxidants () ba.

Takaitawa Berries an nuna don rage alamomi masu alaƙa da haɓakar ƙari a cikin dabbobi da mutane da ke da nau'o'in ciwon daji da yawa.

9. Za a iya jin daɗin kusan iri iri na abinci

Berries za a iya haɗa su cikin nau'ikan abinci iri iri.

Kodayake mutane kan ƙananan-carb da kayan abinci na ketogenic galibi suna guje wa fruita fruitan itace, yawanci zaku iya jin daɗin 'ya'yan itace cikin matsakaici.

Misali, rabin kofi na bautar baƙi (gram 70) ko raspberries (gram 60) ya ƙunshi ƙasa da gram 4 na carbs ɗin narkewa (18, 19).

Ana iya haɗa yawancin 'ya'yan itatuwa masu laushi a cikin paleo, Bahar Rum, masu cin ganyayyaki, da kayan lambu.

Ga mutanen da suke so su rasa nauyi, ƙananan adadin kuzari a cikin 'ya'yan itace suna ba su manufa don haɗawa da abinci, kayan ciye-ciye, ko kayan zaki.

Yanzu ana samun 'ya'yan itacen daji da daji a sassan duniya daban-daban. Lokacin da basu cikin lokacin ba, ana iya siyan daskararrun 'ya'yan itacen dasassu kamar yadda ake buƙata.

Mutanen da kawai ke buƙatar kauce wa 'ya'yan itace sune waɗanda ke buƙatar cin abinci mai ƙarancin fiber don wasu cututtukan narkewar narkewa, da kuma mutanen da ke rashin lafiyayyar berries. Rashin lafiyan halayen strawberries sun fi yawa.

Takaitawa Ana iya jin daɗin Berries akan yawancin abinci, tunda suna da ƙananan kalori da carbs kuma ana samunsu da sabo ko daskararre.

10. Zai iya taimakawa wajen kiyaye jijiyoyin ka lafiya

Baya ga rage cholesterol, berries suna samar da wasu fa'idodi ga lafiyar zuciya, gami da inganta aikin jijiyoyin ku.

Kwayoyin da ke layin jijiyoyin jini ana kiran su kwayoyin endothelial. Suna taimakawa wajen sarrafa karfin jini, kiyaye jini daga daskarewa, da yin wasu mahimman ayyuka.

Yawan kumburi na iya lalata waɗannan ƙwayoyin, yana hana aikin da ya dace. Ana kiran wannan azaman rashin aiki na endothelial, babban mahimmin haɗari ga cututtukan zuciya ().

An gano Berries don inganta aikin endothelial a cikin karatu a cikin manya masu ƙoshin lafiya, mutanen da ke fama da cututtukan zuciya, da kuma mutanen da ke shan taba (,,,,,).

A cikin binciken da aka gudanar a cikin mutane 44 da ke fama da cututtukan rayuwa, waɗanda ke shan kwayar shuɗi mai launin shuɗi a kowace rana sun nuna gagarumin ci gaba a aikin endothelial, idan aka kwatanta da rukunin masu kula ().

Kodayake ana ɗaukar sabbin 'ya'yan itace mafi koshin lafiya, ƙwayoyin berry a cikin tsari na iya samar da wadatar fa'idodi na zuciya.Ana ɗaukar kayan gasa da aka gasa sarrafawa, alhali ba busassun 'ya'yan itacen da aka bushe.

Studyaya daga cikin binciken ya gano cewa kodayake yin burodin shuke-shuke ya rage abunsu na anthocyanin, amma yawan kwayar antioxidant ya kasance iri daya. Aikin jijiyoyin ya inganta kamar haka a cikin mutanen da suka cinye gishiri ko busassun busassun 'ya'yan itace ().

Takaitawa An samo bishiyoyi don inganta aikin jijiyoyin jini a cikin karatu da yawa a cikin masu lafiya, waɗanda ke da ciwo mai illa, da kuma mutanen da ke shan taba.

11. Dadi shi kadai ko cikin lafiyayyun girke-girke

Berries ba shakka yana da dadi. Suna yin abun ciye-ciye masu ban sha'awa ko kayan zaki, ko kuna amfani da nau'i ɗaya ko kuma haɗuwa biyu ko fiye.

Kodayake suna da ɗabi'a mai daɗi kuma ba sa buƙatar ƙarin kayan zaki, ƙara ɗan nauyi ko kirim mai tsami zai iya canza su zuwa kayan zaki mai daɗi.

Don karin kumallo, gwada ƙwayoyin da aka ɗora da ko dai yogurt na Girka, cuku na gida, ko cuku mai ricotta, tare da ɗanyun kwayoyi.

Wata hanyar da za a hada da 'ya'yan itace a cikin abincinku wani bangare ne na salad.

Don gano kusan wadataccen ƙarancin berries, bincika intanet don girke-girke masu lafiya.

Takaitawa Berries suna da daɗi idan ana aiki shi kaɗai, tare da cream, ko kuma cikin girke-girke masu lafiya.

Layin kasa

Berries suna da ɗanɗano, suna da ƙoshin lafiya, kuma suna ba da fa'idodi da yawa ga lafiya, gami da zuciyarka da fatarka.

Ta hanyar sanya su cikin abincinku na yau da kullun, zaku iya inganta lafiyarku gaba ɗaya ta hanyar daɗi sosai.