Lafiyayyun Berry 8 Za Ku Iya Ci

Wadatacce

• 1. Shudaya
• 2. Rasberi
• 3. Goji 'ya'yan itace
• 4. Strawberries
• 5. Bilberries
• 6. 'Ya'yan Acai
• 7. Cranberries
• 8. Inabi
• Layin kasa

Berries ƙanana ne, masu laushi, 'ya'yan itace masu launuka daban-daban - galibi shuɗi, ja, ko shunayya.

Suna da zaƙi ko tsami a ɗanɗano kuma galibi ana amfani dasu a cikin adanawa, cushewa, da kayan zaki.

Berries suna da kyakkyawan bayanin abinci mai gina jiki. Suna yawanci yawan fiber, bitamin C, da antioxidant polyphenols.

A sakamakon haka, hada berry a cikin abincinka na iya taimakawa hanawa da rage alamun cututtuka da yawa na yau da kullun.

Ga 8 daga cikin lafiyayyun 'ya'yan itacen da zaku iya ci.

1. Shudaya

Blueberries shahararrun berriesan itace ne waɗanda suke aiki azaman babban tushen bitamin K.

Kofi ɗaya (gram 148) na shuɗi mai bayarwa yana ba da abubuwan gina jiki masu zuwa ():

• Calories:
  84
• Fiber:
  3.6 gram
• Vitamin
  C: 16% na DV
• Vitamin
  K: 24% na DV
• Harshen Manganese:
  22% na DV

Blueberries suna dauke da antioxidant polyphenols da ake kira anthocyanins ().

Anthocyanins daga blueberries na iya rage gajiya mai narkewa, saboda haka rage haɗarin cututtukan zuciya ga duka masu lafiya da waɗanda ke cikin babban haɗarin cutar (,,,).

Bugu da kari, shudayen shuke-shuke na iya inganta wasu fannoni na lafiyar zuciya ta hanyar rage “mummunan” LDL cholesterol a cikin jini, rage kasadar kamuwa da ciwon zuciya, da haɓaka aikin jijiyoyi (,,).

Blueberries na iya rage haɗarin ciwon sukari kuma. Karatun ya nuna cewa shudayen shuke-shuken shuke-shuken shuke-shuken na iya inganta halayyar insulin da kuma rage kasadar kamuwa da ciwon sikari na 2 har zuwa 26% (,).

Wani babban binciken da aka gudanar ya nuna cewa mutanen da suke cin shuda kuma suna da saurin faduwar fahimta, ma'ana kwakwalwarsu tana cikin koshin lafiya yayin da suka tsufa ().

Koyaya, ana buƙatar ƙarin bincike don ƙayyade ainihin rawar da shudayen keyi a lafiyar kwakwalwa.

a taƙaiceBlueberries sun ƙunshi
mai yawa na zare, bitamin C, da antioxidant anthocyanins. Cin abinci
blueberries na iya taimakawa wajen rage haɗarin kamuwa da cututtukan zuciya da ciwon sukari.

2. Rasberi

Raspberries galibi ana amfani dasu a cikin kayan zaki kuma suna matsayin kyakkyawan tushen fiber.

Kofi ɗaya (gram 123) na raspberries yana bayarwa ():

• Calories:
  64
• Fiber:
  8 gram
• Vitamin
  C: 36% na DV
• Vitamin
  K: 8% na DV
• Harshen Manganese:
  36% na DV

Raspberries suna dauke da antioxidant polyphenols da ake kira ellagitannins, wanda zai iya taimakawa rage oxidarfin damuwa ().

Studyaya daga cikin binciken ya nuna cewa lokacin da masu keken kekuna suka sha abin sha da ke ɗauke da bishiyoyi da sauran 'ya'yan itace, damuwar da ke motsa jiki sakamakon motsa jiki ta ragu sosai ().

Raspberries da aka fi amfani da su sune ja Amurka ko nau'in ja na Turai. Koyaya, akwai nau'ikan naman alade iri daban-daban, kuma an nuna baƙuwar fata a wadatar da lafiyar su, suma.

Raspananan baƙar fata na iya zama da kyau musamman ga lafiyar zuciya. Karatuttukan sun tabbatar da cewa bakakken baƙar fata zai iya rage haɗarin kamuwa da cututtukan zuciya, kamar su hawan jini da cholesterol na jini (,,).

Sauran nazarin sun nuna cewa baƙar fata baƙi na iya rage ƙonewa a cikin mutanen da ke fama da ciwo mai illa ().

Koyaya, waɗannan karatun basu da yawa. Ana buƙatar ƙarin bincike don tabbatar da fa'idodin baƙar fata.

Takaitawa

Rasberi cike yake da
fiber da polyphenols masu ƙwarin guba. Black raspberries, musamman, na iya
amfani lafiyar zuciya.

3. Goji 'ya'yan itace

Goji berries, wanda aka fi sani da wolfberries, asalin ƙasar Sin ne kuma ana amfani da shi wajen maganin gargajiya. Kwanan nan sun zama sanannu sosai a cikin Yammacin duniya.

Ounaya daga cikin oza (gram 28) na busassun goji ya samar ():

• Calories:
  98
• Fiber:
  3.7 gram
• Vitamin
  C: 15% na DV
• Vitamin
  A: 42% na DV
• Ironarfe:
  11% na DV

Bishiyoyin Goji suma suna dauke da babban sinadarin bitamin A da zeaxanthin, dukkansu suna da mahimmanci ga lafiyar ido.

Wani bincike da aka yi wa tsofaffi 150 ya gano cewa cin gram 14 na kayan sarrafa madara na goji berry a kowace rana ya rage raguwar lafiyar ido saboda tsufa. Wannan binciken, tare da bincike irinsa na biyu, ya nuna cewa cin goji berry na iya ɗaga matakan zeaxanthin na jini (,).

Kamar sauran 'ya'yan itacen berry, bishiyoyin goji na dauke da sinadarin antioxidant polyphenols. Wani bincike ya nuna cewa shan ruwan goji berry na tsawon kwanaki 30 ya kara matakan antioxidant na jini mai lafiya, tsofaffin Sinawa ().

Wani binciken ya gano cewa shan ruwan goji berry na makonni 2 ya kara karfin metabolism da kuma rage girman kugu a cikin mutane masu kiba ().

TakaitawaGoji berries sune
musamman wadataccen kayan abinci masu taimakawa lafiyar ido. Suna kuma ƙunshe
muhimmanci antioxidants.

4. Strawberries

Strawberries ɗayan itace mafi yawan amfani da shi a duniya kuma ɗayan mafi kyawun tushen bitamin C.

Kofi ɗaya (gram 144) na dukkanin strawberries yana bayarwa ():

• Calories:
  46
• Fiber:
  3 gram
• Vitamin
  C: 97% na DV
• Harshen Manganese:
  24% na DV

Strawberries suna da kyau ga lafiyar zuciya. A hakikanin gaskiya, wani bincike da aka gudanar a kan mata sama da dubu 93,000 ya gano cewa wadanda suka ci fiye da 3 na strawberries da blueberries a kowane mako suna da sama da kasada 30% na barazanar kamuwa da ciwon zuciya ().

Sauran nazarin sun nuna cewa strawberries na iya rage abubuwa da dama masu haɗari ga cututtukan zuciya da suka hada da cholesterol na jini, triglycerides, da oxidative stress (,,,).

Har ila yau Strawberries na iya rage kumburi ta hanyar rage sinadarai masu kumburi a cikin jini, kamar su IL-1β, IL-6, da C-reactive protein (CRP) (,,).

Bugu da ƙari, strawberries na iya taimakawa sarrafa matakan sukarin jini, wanda ke da mahimmanci don hana ciwon sukari ().

A zahiri, binciken da aka yi a kan mutane 200,000 ya gano cewa cin strawberries na iya rage haɗarin ciwon sukari na nau'in 2 kusan 18% ().

A ƙarshe, wani binciken ya nuna cewa cin oza 2 (gram 60) a kowace rana na busassun busasshiyar bishiyar fure ya rage stressarfin ƙwayoyin cuta da sinadarai masu kumburi a cikin mutane masu haɗarin kamuwa da cutar kansa ().

Takaitawa

Strawberries ne
kyakkyawan tushen bitamin C. An tabbatar dasu don rage haɗarin haɗari ga zuciya
cuta da kuma taimakawa wajen sarrafa suga.

5. Bilberries

Bilberries suna kamanceceniya da blueberries, kuma su biyun galibi suna rikicewa. Bilberries 'yan asalin Turai ne, yayin da shudayen' ya'yan itace na Arewacin Amurka.

3.5 oces (100 grams) na bilberries suna bayar (36):

• Calories:
  43
• Fiber:
  Gram 4.6
• Vitamin
  C: 16% na DV
• Vitamin
  E: 12% na DV

Yawancin nazarin kimiyya sun nuna cewa bilberries suna da tasiri wajen rage kumburi.

Wasu bincike sun nuna cewa cin bilberi ko shan ruwan bilberry na iya rage kumburi a cikin mutanen da ke cikin haɗarin cututtukan zuciya ko cututtukan zuciya na rayuwa (,).

Wani binciken da aka gudanar game da mata 110 ya gano cewa cin bilberi na kusan wata 1 ya rage matakan alamomi na endothelial da ke tattare da ci gaban cututtukan zuciya. Bilberries kuma sun rage kewayen kugu da inci 0.5 (cm 1.2) kuma nauyi da fam 0.4 (0.2 kgs) ().

Wani binciken na daban ya nuna cewa cin abinci mai dimbin yawa a cikin bishiyar bishiyoyi, hatsi gaba daya, da kifi na rage suga a cikin mutanen da ke dauke da sikarin jini ().

Bilberries na iya ƙara yawan “mai kyau” HDL cholesterol kuma zai rage “mummunan” LDL cholesterol (,).

Takaitawa

Bilberries suna kama
zuwa blueberries kuma suna da tasiri wajen rage kumburi. Suna iya taimakawa
rage nauyi da cholesterol na jini.

6. 'Ya'yan Acai

'Ya'yan itacen Acai suna girma akan itacen dabino na asalin yankin Amazon na Brazil.

Sun zama shahararren kayan abinci na kiwon lafiya saboda yawan abun cikin su na antioxidant.

3.5 oces (100 grams) na acai berry puree yana bada ():

• Calories:
  70
• Fiber:
  5 gram

Ka tuna cewa ana amfani da 'ya'yan acai sau da yawa a bushe ko daskararre, wanda zai iya shafar abun ciki na abinci.

'Ya'yan itacen Acai sune ɗayan mafi kyawun tushen antioxidant polyphenols kuma yana iya ƙunsar kamar sau 10 fiye da antioxidants fiye da blueberries ().

Lokacin cinyewa azaman ruwan 'ya'yan itace ko ɓangaren litattafan almara,' ya'yan acai na iya ƙara matakan antioxidant na jini kuma rage ƙwayoyin sunadarai da ke cikin damuwa mai sanya ƙwayoyin cuta (,).

Bugu da ƙari, an nuna ɓangaren litattafan acai don rage sukarin jini, insulin, da matakan cholesterol na jini a cikin manya masu kiba waɗanda suka cinye gram 200 kowace rana tsawon wata 1 ().

Hakanan an nuna waɗannan tasirin a cikin 'yan wasa. Shan oci 3 (100 ml) na ruwan acai mai hadewa na tsawon sati 6 ya rage cholesterol na jini da kuma rage danniya bayan aikin motsa jiki, wanda zai iya saurin murmurewa daga lalacewar tsoka ().

Magungunan antioxidants a cikin acai na iya taimakawa rage alamun cututtukan osteoarthritis. Wani bincike da aka gudanar game da mutanen da ke fama da cutar sanyin kashi ya nuna cewa shan oci 4 (120 ml) na ruwan acai a kowace rana tsawon makonni 12 ya rage radadi sosai da inganta rayuwar yau da kullun ().

Takaitawa'Ya'yan Acai sun kunshi
babban antioxidants, wanda na iya taimakawa rage cholesterol na jini,
ativearfin ƙwayar cuta, har ma da rage alamun cututtukan osteoarthritis.

7. Cranberries

Cranberries 'ya'yan itace ne masu ƙoshin lafiya tare da ɗanɗano mai tsami.

Ba safai ake cinsu danye ba. Madadin haka, ana yawan amfani dasu kamar ruwan 'ya'yan itace.

1 kofin (gram 110) na ɗanyen cranberries an bayar (50):

• Calories:
  46
• Fiber:
  3.6 gram
• Vitamin
  C: 16% na DV
• Harshen Manganese:
  12% na DV

Kamar sauran 'ya'yan itace, cranberries suna dauke da antioxidant polyphenols. Koyaya, mafi yawan waɗannan antioxidants suna cikin fatar ɗan itacen cranberry. Sabili da haka, ruwan 'ya'yan itace na cranberry baya dauke da polyphenols dayawa ().

Mafi sanannen fa'idar kiwon lafiya na cranberries shine ikon su don rage haɗarin kamuwa da cututtukan fitsari (UTIs).

Wasu sunadarai a cikin cranberries suna hana ƙwayoyin cuta E. coli daga mannewa a bangon mafitsara ko hanyar fitsari, saboda haka rage barazanar kamuwa da cutar (,).

Yawancin karatu sun nuna cewa shan ruwan 'ya'yan itace cranberry ko shan kari na cranberry na iya rage haɗarin UTIs (,,,).

Ruwan Cranberry na iya rage haɗarin sauran cututtuka kuma.

H. pylori wani nau'in kwayan cuta ne wanda ke haifar da gyambon ciki da kansar. Yawancin bincike sun nuna cewa ruwan 'ya'yan itace na iya hanawa H. pylori daga makalewa zuwa bangon ciki don haka hana kamuwa da cuta (,).

Ruwan Cranberry shima ya nuna fa'idodi iri-iri ga lafiyar zuciya. Yawancin karatu sun gano cewa shan ruwan 'ya'yan itace na cranberry na iya rage yawan cholesterol, hawan jini, danniya, da "taurin" jijiyoyin (,,,).

Koyaya, ya fi kyau a guji nau'ikan ruwan 'ya'yan itace na cranberry tare da yawan adadin sukari.

TakaitawaCranberries da
Ruwan cranberry na iya rage haɗarin cutar fitsari da cututtukan ciki da
na iya amfani da lafiyar zuciya. Koyaya, ya fi kyau a guji ruwan 'ya'yan itace tare da ƙari da yawa
sukari.

8. Inabi

'Ya'yan inabi suna cinyewa ko dai duka, ɗanyen ɗanye ko ruwan' ya'yan itace, ruwan inabi, inabi, ko ruwan inabi.

Kofi ɗaya (gram 151) na cikakke, ɗanyen inabi ya bayar ():

• Calories:
  104
• Fiber:
  1.4 gram
• Vitamin
  C: 5% na DV
• Vitamin
  K: 18% na DV

Fata da 'ya'yan inabi kyakkyawan tushe ne na antioxidant polyphenols. Yawancin karatu sun nuna cewa ƙwayoyin inabin polyphenol na iya rage duka karfin jini da bugun zuciya (,).

Koyaya, yawancin waɗannan karatun ƙananan ne. Sauran nazarin sun tabbatar da cewa tasirin polyphenols akan hawan jini ya kasance ba a sani ba ().

Wani babban bincike na lura ya gano cewa cin inabi ko zabibi sau 3 a mako yana da alaƙa da raguwar kashi 12% cikin haɗarin kamuwa da ciwon sukari na 2 ().

Wani binciken ya gano cewa cin awo 17 (gram 500) na inabi a kowace rana tsawon sati 8 ya rage cholesterol na jini da damuwar maye cikin mutanen da ke da babban cholesterol ().

A karshe, ruwan inabi na iya ma amfani da lafiyar kwakwalwa. Wani karamin binciken da aka gudanar game da mata 25 ya gano cewa shan oci 12 (355 ml) na ruwan 'ya'yan inabi na Concord a kowace rana tsawon makonni 12 ya inganta ƙwaƙwalwar ajiya sosai da aikin tuki ().

TakaitawaInabi, musamman
tsaba da fata, suna cike da antioxidants. Suna iya taimakawa rage jini
cholesterol da kuma haɗarin ciwon sukari na 2 yayin da kuma ke amfani da lafiyar kwakwalwa.

Layin kasa

Berries wasu daga cikin abinci mafi koshin lafiya da zaka iya ci, tunda suna da ƙananan kalori amma suna da yawa a cikin fiber, bitamin C, da kuma antioxidants.

Yawancin berries sun tabbatar da fa'idodi ga lafiyar zuciya. Wadannan sun hada da rage hawan jini da cholesterol, tare da rage danniya da ke sanya maye.

Hakanan suna iya taimakawa rage haɗarin kamuwa da ciwon sukari na nau'in 2 ta hanyar zama babban madadin wasu abubuwan ciye-ciye masu sikari.

Yi ƙoƙarin cin 'yan' ya'yan itace kaɗan a mako guda kuma samfurin nau'ikan daban-daban. Suna yin babban abun ciye-ciye ko karin kumallo mai lafiya.