Dela Bluean itacen Bluea Delan Shuɗi masu Dadin withaya tare da Fa'idodin Kiwan lafiya

Wadatacce

• 1. Shudaya
• 2. Baƙi
• 3. 'Ya'yan itace
• 4. Concord inabi
• 5. Black currants
• 6. Damson plums
• 7. Shudayen tumatir
• Layin kasa

'Ya'yan itacen shuɗi suna samun launi mai haske daga mahaɗan tsire-tsire masu amfani da ake kira polyphenols.

Musamman, suna da yawa a cikin anthocyanins, wanda shine rukuni na polyphenols wanda ke ba da launuka masu launin shuɗi ().

Koyaya, waɗannan mahaɗan suna ba da launi fiye da kawai.

Bincike ya nuna cewa abincin da ke cikin anthocyanins na iya inganta lafiyar zuciya da rage haɗarin kiba, rubuta irin ciwon sukari na 2, wasu cututtukan daji, da sauran cututtuka ().

Anan ga fruitsa fruitsan itacen shuɗi masu dadi guda 7 tare da fa'idodin kiwon lafiya masu ƙarfi.

1. Shudaya

Blueberries suna da daɗi kuma suna cike da abubuwan gina jiki.

Suna da ƙarancin adadin kuzari, masu yawan fiber, kuma ana loda su da ƙananan ƙwayoyin cuta, kamar su manganese da bitamin C da K ().

Waɗannan 'ya'yan itacen berry masu ɗanɗano kuma suna cikin anthocyanins, waɗanda suke da ƙwayoyin antioxidants waɗanda ke taimakawa kare ƙwayoyinku daga cutar daga ƙwayoyin cuta marasa ƙarfi waɗanda ake kira masu ƙyamar ba da kyauta (,,).

Dangane da wani binciken dayayi a cikin lafiyayyun maza 10, antioxidants din da aka bayar cikin kusan kofuna 2 (gram 300) na shudayen shuke-shuke nan da nan zasu iya kare DNA dinka daga lalacewar radical ()

Bugu da ƙari, bincike ya nuna cewa abincin da ke cikin anthocyanins daga shuɗi da sauran ‘ya’yan itace da kayan marmari na iya taimakawa wajen hana cututtuka na kullum, kamar cututtukan zuciya, da ciwon sukari na 2, da ciwon daji, da kuma yanayin kwakwalwa kamar Alzheimer’s (,,).

Takaitawa Blueberries suna da wadataccen kayan abinci mai gina jiki da antioxidants, waɗanda ke taka rawa wajen hana ɓarnar ƙwayoyin salula kuma yana iya rage haɗarin cutar na kullum.

2. Baƙi

Baƙin ƙwai suna da daɗi kuma masu gina jiki masu duhu-shuɗi waɗanda ke ba da fa'idodin kiwon lafiya da yawa.

Kofi guda (144 gram) na baƙar fata ya tattara kusan gram 8 na zare, 40% na theimar yau da kullun (DV) don manganese, da 34% na DV don bitamin C ().

Hakanan wannan hidimar tana samar da kashi 24% na DV don bitamin K, yana mai da baƙar fata ɗaya daga cikin tushen albarkatun fruita fruitan wannan abinci mai mahimmanci ().

Vitamin K wajibi ne don daskarewar jini kuma yana taka muhimmiyar rawa a lafiyar ƙashi ().

Kodayake har yanzu ana ci gaba da bincike game da dangantakar dake tsakanin bitamin K da lafiyar kashi, masana kimiyya sun yi imanin cewa rashin bitamin K na iya taimakawa ga osteoporosis, yanayin da kashinku ke rauni da rauni ().

Duk da yake ganyayen koren ganye sune mafi girma a cikin bitamin K, zaɓaɓɓun fruitsa fruitsan itace, kamar berriesaberriesan baƙi, shuɗi, da kuma prunes, suma suna ƙunshe da wadatattun abubuwa don taimaka muku biyan bukatunku na yau da kullun (,,,).

Takaitawa Ana ɗora wa berriesan baƙar fata tare da zare, manganese, da bitamin C. Su ma ɗayan fruitsa fruitsan itacen da ke cike da bitamin K, wanda ke taka muhimmiyar rawa wajen daskare jini da lafiyar ƙashi.

3. 'Ya'yan itace

Elderberry shine ɗayan shahararrun magungunan tsirrai a duniya (,).

Wannan fruita fruitan itace mai launin shuɗi-shuɗi na iya taimakawa kare sanyi da mura ta hanyar inganta garkuwar ku. An kuma nuna shi don taimakawa mutane su warke daga waɗannan cututtukan da sauri ().

Bincike ya nuna cewa mahaɗan tsire-tsire masu amfani a cikin manya na iya kunna ƙwayoyin ƙwayoyin lafiya waɗanda ke taimakawa yaƙi da ƙwayoyin sanyi da mura ().

Abin da ya fi haka, nazarin-bututun gwajin ya nuna cewa ƙwaƙƙwaran ƙwayoyin tsofaffin ƙwayoyi na iya yaƙi da kwayar cutar mura kuma hana ta daga kamuwa da ƙwayoyin cuta, kodayake har yanzu ana kan binciken wannan (20,).

A cikin binciken kwana 5, shan cokali 4 (60 ml) na ruwan 'ya'yan manya da ake sha a kullun yana taimakawa mutane da mura su dawo da matsakaicin kwanaki 4 da sauri fiye da wadanda basu dauki kari ba ().

Waɗannan 'ya'yan itacen berry suma suna da ƙwayoyin bitamin C da B6, abubuwan gina jiki guda biyu sanannu don inganta ƙarancin garkuwar jiki. Kwal 1 kawai (gram 145) na elderberries yana bayar da 58% da 20% na DVs don bitamin C da B6, bi da bi (,,).

Ka tuna cewa zai iya zama mafi kyau a ci waɗannan 'ya'yan itacen dahuwa. Elderananan bishiyoyi na iya haifar da damuwa a ciki, musamman idan aka ci shi mara kyau (26).

Takaitawa Elderberries itace mai ɗanɗano mai launin shuɗi-shuɗi wanda aka fi amfani dashi azaman magani na halitta don alamun mura da mura.

4. Concord inabi

'Ya'yan inabi na Concord lafiyayye ne,' ya'yan itace masu launin shuɗi waɗanda za a iya ci sabo ko amfani da su don yin ruwan inabi, ruwan 'ya'yan itace, da cushewa.

Suna cike da mahaɗan tsire-tsire masu amfani waɗanda ke aiki azaman antioxidants. A hakikanin gaskiya, 'ya'yan inabi na Concord sun fi girma a cikin waɗannan mahaɗan fiye da shunayya, kore, ko jan inabi ().

Kodayake ana buƙatar ƙarin bincike, wasu nazarin suna nuna cewa Concord inabi da ruwan 'ya'yan itace na iya haɓaka garkuwar ku ().

Misali, nazarin sati 9 daya da mutane suka sha kofuna 1.5 (360 ml) na ruwan 'ya'yan inabi na Concord yau da kullun ana lura da karuwar kwayar halittar garkuwar jiki da matakan antioxidant na jini, idan aka kwatanta da kungiyar placebo ().

Bugu da ƙari, ƙananan karatuna da yawa suna ba da shawarar cewa shan ruwan inabi na yau da kullun na iya haɓaka ƙwaƙwalwa, yanayi, da lafiyar kwakwalwa (,,,).

Takaitawa Grawain inabin na Concord-blue na iya haɓaka rigakafi, yanayi, da lafiyar kwakwalwa, kodayake ana buƙatar ƙarin karatu don tabbatar da hakan.

5. Black currants

Curananan currants suna da berriesan itace masu tartan itace da zurfin launin shuɗi mai launin shuɗi.

Ana iya cinsu sabo, bushe, ko cikin cukurkussu da ruwan 'ya'yan itace. Hakanan zaka iya samun su a cikin abincin abincin.

Curananan currants suna da yawa a cikin bitamin C, wanda sanannen sanannen antioxidant ne.

Kofi ɗaya (gram 112) na sabbin kayan blackcurrant yana samarwa fiye da sau biyu na DV don wannan bitamin ().

A matsayin antioxidant, bitamin C yana taimakawa kariya daga lalacewar salula da cuta mai tsanani. A zahiri, wasu nazarin yawan jama'a sun lura cewa abincin da ke wadataccen wannan kayan abinci na iya ba da babbar kariya game da cututtukan zuciya ().

Bugu da ƙari, bitamin C yana taka muhimmiyar rawa wajen warkar da rauni, garkuwar jikinku, da kula da fata, ƙasusuwa, da haƙori (,,).

Takaitawa Curananan baƙi an cika su da bitamin C, mai ƙwarin antioxidant wanda ke taka muhimmiyar rawa a cikin garkuwar jikin ku kuma yana taimakawa kiyaye lafiyar fata, ƙashi, da haƙori.

6. Damson plums

Damsons sune shuɗayen shuɗi waɗanda ake sarrafa su sau da yawa cikin jams da jellies. Hakanan za'a iya shanya su don yin prunes (38).

Prunes zaɓi ne na mashahuri don matsalolin narkewar abinci, gami da maƙarƙashiya, wanda cuta ce wacce ke shafar kimanin kashi 14% na yawan mutanen duniya ().

Suna da yawa a cikin fiber, tare da kofin 1/2 (gram 82) suna ɗaukar gram 6 mai ban sha'awa na wannan na gina jiki ().

A sakamakon haka, cin karin prunes na iya kara yawan kujeru da kuma tausasa sandar da ku, yana sanya sauƙin hanjinku cikin sauƙin wucewa,,).

Hakanan plums suna dauke da wasu sinadarai na shuke-shuke da wani nau'in giya mai sihiri wanda ake kira sorbitol, wanda zai iya taimakawa sassauta sandunan ku da kuma inganta yawan hanji da yawa ().

Takaitawa Prunes da aka yi daga damson plums suna ba da fiber, mahaɗan tsire-tsire masu amfani, da sukari sorbitol - duk waɗannan na iya taimakawa sauƙaƙe maƙarƙashiya.

7. Shudayen tumatir

Blue tumatir, wanda aka fi sani da purple ko Indigo Rose tumatir, sun girma sun zama manya a cikin anthocyanins ().

Babban abunsu na anthocyanin yana bayar da shuɗi mai launin shuɗi ().

Yawancin karatu sun ba da shawarar cewa abincin da ke cike da abinci mai yawa na anthocyanin na iya rage kumburi, kariya daga cututtukan zuciya, da inganta lafiyar ido da kwakwalwa (,,,,,).

Abin da ya fi haka, shudayen tumatir suna ɗauke da wasu mahaukatan antioxidant masu ƙarfi waɗanda yawanci ake samu a tumatir na yau da kullun, kamar su lycopene ().

Karatun lura yana danganta abinci mai yawan lycopene zuwa rage haɗarin kamuwa da cututtukan zuciya, bugun jini, da cutar sankarar mafitsara (,,).

Takaitawa Tumatir shudi ya girma ya zama mai wadata a cikin anthocyanins yayin da yake riƙe da adadi mai yawa na wasu mahaɗan tsire-tsire masu fa'ida waɗanda ke da alaƙa da rage haɗarin kamuwa da cututtukan zuciya, bugun jini, da kuma ciwon sankara.

Layin kasa

Baya ga dandano mai daɗi, 'ya'yan itatuwa shuɗi suna ba da fa'idodi da yawa na kiwon lafiya.

Su ne tushen abinci mai-ƙarfi na antioxidants masu ƙarfi, gami da bitamin C da mahaɗan tsire-tsire masu amfani da ake kira anthocyanins.

Saboda yawan abubuwan da ke kunshe da sinadarin antioxidant, wadannan 'ya'yan itatuwa na iya rage kumburi kuma su kawar da yanayi mai dorewa kamar cututtukan zuciya da kuma buga ciwon sukari na 2 ().

Don haɓaka lafiyar ku, cin fruitsa fruitsan itace bluea fruitsan shuɗi a kai a kai na iya zama mai fa'ida.