7 Fa'idodin Kiwon Lafiya na Cherries

Wadatacce

• 1. Cushe da abubuwan gina jiki
• 2. Wadatacce a cikin antioxidants da anti-inflammatory mahadi
• 3. Zai iya bunkasa dawo da motsa jiki
• 4. Zai iya amfani da lafiyar zuciya
• 5. Zai iya inganta alamun cututtukan arthritis da gout
• 6. Zai iya inganta ingancin bacci
• 7. Sauƙi don ƙarawa cikin abincinku
• Layin kasa

Cherries suna ɗayan 'ya'yan itacen da aka fi so, kuma da kyakkyawan dalili.

Ba wai kawai suna da daɗi ba amma har ma suna shirya bitamin, ma'adanai, da mahaɗan tsire-tsire tare da tasirin lafiya mai ƙarfi.

Anan akwai fa'idodi 7 masu ban sha'awa na lafiyar cherries.

1. Cushe da abubuwan gina jiki

Cherries ƙananan smalla fruitsan itace ne waɗanda suka zo da launuka iri-iri da dandano. Akwai manyan rukuni biyu - tart da cherries mai daɗi, ko Prunus cerasus L. da Prunus avium L., bi da bi.

Launansu na iya bambanta daga rawaya zuwa zurfin baƙi-ja.

Dukkanin nau'ikan suna da matukar gina jiki kuma an cika su da fiber, bitamin, da ma'adanai.

Kofi ɗaya (gram 154) na mai daɗi, ɗanye, ƙwanƙwan cherries yana ba ():

• Calories: 97
• Furotin: 2 gram
• Carbs: 25 gram
• Fiber: 3 gram
• Vitamin C: 18% na Dailyimar Yau (DV)
• Potassium: 10% na DV
• Copper: 5% na DV
• Harshen Manganese: 5% na DV

Wadannan abubuwan gina jiki, musamman fiber, bitamin C, da potassium, suna amfani da lafiya ta hanyoyi da yawa.

Vitamin C yana da mahimmanci don kiyaye garkuwar ku da lafiyar fata yayin da ake buƙatar potassium don ƙuntataccen tsoka, aikin jijiya, tsarin hawan jini, da sauran matakai masu mahimmanci na jiki (,).

Cherries kuma kyakkyawan tushe ne na fiber, wanda ke taimakawa kiyaye tsarin narkewar ku cikin lafiya ta hanyar ƙara ƙwayoyin cuta masu amfani da inganta haɓakar hanji ().

Ari da, suna samar da bitamin B, manganese, jan ƙarfe, magnesium, da bitamin K.

Takaitawa Cherries shine kyakkyawan tushen bitamin C, potassium, fiber, da sauran abubuwan gina jiki waɗanda jikinku ke buƙata suyi aiki da kyau.

2. Wadatacce a cikin antioxidants da anti-inflammatory mahadi

Babban haɗin mahaɗan shuka a cikin cherries na iya zama alhakin wannan 'ya'yan itacen da yawa fa'idodin kiwon lafiya.

Kodayake adadin da nau'ikan na iya bambanta dangane da nau'ikan, duk cherries an cika su da antioxidants da mahaɗan anti-inflammatory.

Wannan babban abun da ke dauke da sinadarin antioxidant na iya taimakawa wajen magance matsalar danniya, yanayin da ke da nasaba da cututtuka masu yawa da tsufa da wuri ().

A hakikanin gaskiya, wani bita ya gano cewa cin citta yadda ya kamata ya rage kumburi a cikin 11 daga cikin nazarin 16 da alamomi na damun rashi a cikin 8 daga 10 na nazarin ().

Cherries suna da yawa a cikin polyphenols, babban rukuni na sunadarai masu tsire-tsire waɗanda ke taimakawa wajen yaƙar lalacewar salula, rage ƙonewa, da inganta lafiyar gaba ɗaya (,).

A hakikanin gaskiya, wadataccen abinci mai yawan polyphenol na iya karewa daga yawancin yanayi na yau da kullun, gami da cututtukan zuciya, ciwon sukari, raunin hankali, da wasu cututtukan daji ().

Wadannan 'ya'yan itatuwan na dutse suma suna dauke da sinadarin carotenoid kamar beta-carotene da bitamin C, dukkansu suna da abubuwan da ke da kumburin kumburi da kuma sinadarin antioxidant ()

Takaitawa Dukkanin cherries suna da yawa a cikin antioxidants da mahaɗan anti-inflammatory, wanda na iya rage haɗarin cututtukan yau da kullun da inganta lafiyar gaba ɗaya.

3. Zai iya bunkasa dawo da motsa jiki

Bincike ya nuna cewa anti-inflammatory da antioxidant mahadi a cikin cherries na iya taimakawa taimakawa motsa jiki-haifar da ciwon tsoka, lalacewa, da kumburi (,).

Tart cherries da ruwan 'ya'yan su suna da alama sun fi tasiri fiye da nau'ikan mai daɗi, kodayake duka na iya taimaka wa' yan wasa.

An samo ruwan 'ya'yan itace na Chert da kuma mai da hankali don hanzarta dawo da tsoka, rage yawan motsa jiki da ke haifar da ciwon tsoka, da hana ƙarancin ƙarfi a cikin fitattun' yan wasa, kamar masu kekuna da masu tsere na marathon ().

Bugu da ƙari, wasu shaidu suna nuna cewa kayayyakin ceri na iya haɓaka aikin motsa jiki.

Nazarin a cikin masu tsere na jimrewa 27 ya nuna cewa waɗanda suka cinye 480 MG na hoda mai ƙamshi a kowace rana har tsawon kwanaki 10 kafin rabin gudun fanfalaki aƙalla 13% saurin tsere kuma sun sami rauni na tsoka fiye da rukunin placebo ().

Kodayake yawancin karatun binciken alaƙar da ke tsakanin ƙira da motsa jiki sun haɗa da 'yan wasa da aka horar, ruwan' ya'yan ceri na tart na iya amfanar waɗanda ba 'yan wasa ba kuma.

Nazarin a cikin mata masu aiki 20 sun lura cewa waɗanda suka sha ruwan inci 2 (60 ml) na ruwan 'ya'yan ceri na tart sau biyu a kowace rana na kwanaki 8 sun murmure da sauri kuma sun sami raunin tsoka da ciwo bayan sun kammala atisayen sake-zagaye, idan aka kwatanta da ƙungiyar placebo ().

Kodayake suna da alamar rahama, waɗannan binciken suna da alaƙa da ƙwaƙƙwaran kayan ceri, kamar ruwan 'ya'yan itace da foda. Ba a san adadin sabo na cherries da za ku buƙaci ku ci don samar da irin wannan sakamakon ba.

Takaitawa Yin amfani da cherries, musamman kayan ƙanshi na Cherry kamar ruwan 'ya'yan itace da foda, na iya haɓaka aikin wasan motsa jiki da rage lalacewar tsoka da ciwo.

4. Zai iya amfani da lafiyar zuciya

Kara yawan kayan marmari masu dauke da sinadarai kamar cherries wata hanya ce mai dadi don kare zuciyar ka.

Yawancin karatu suna nuna cewa abincin da ke wadataccen 'ya'yan itace yana da alaƙa da rage haɗarin cututtukan zuciya ().

Cherries suna da amfani musamman a wannan, saboda suna da wadataccen kayan abinci da mahadi waɗanda aka san su don inganta lafiyar zuciya, gami da sunadarin potassium da polyphenol antioxidants.

Kofi 1 kawai (gram 154) na tukunya, cherries mai zaki yana samar da 10% na DV na potassium, ma'adinai wanda ke da mahimmanci don kiyaye zuciyar ku lafiya.

Ana buƙata don kula da bugun zuciya na yau da kullun kuma yana taimakawa cire ƙwayar sodium mai yawa daga jikinka, daidaita hawan jini ().

Wannan shine dalilin da yasa yawancin haɗarin potassium ke haɗuwa da rage haɗarin cututtukan zuciya da bugun jini ().

Mene ne ƙari, cherries suna da wadata a cikin polyphenol antioxidants masu ƙarfi, ciki har da anthocyanins, flavonols, da catechins, wanda zai iya taimaka wa zuciyarka ta kasance lafiya ta hanyar kariya daga lalacewar salula da rage kumburi ().

A zahiri, wani bincike a cikin mutane 84,158 ya gano cewa yawan shan polyphenols - musamman anthocyanins, flavonols, da catechins - suna da alaƙa da raguwar haɗarin cututtukan zuciya fiye da shekaru 5 ().

Takaitawa Cherries suna cike da potassium da polyphenol antioxidants, waɗanda ke da iko masu ƙarfin zuciya.

5. Zai iya inganta alamun cututtukan arthritis da gout

Saboda tasirin da suke da shi na cutar-kumburi, cherries na iya rage alamun cututtukan cututtukan zuciya da gout, wani nau'in cututtukan zuciya wanda ya haifar da haɓakar uric acid wanda zai iya haifar da matsanancin kumburi, kumburi, da ciwo a cikin gidajenku.

Yawancin karatu da yawa sun nuna cewa cherries suna taimakawa hana haɓakar ƙwayoyin cuta da rage ƙonewa ta hanyar hana sunadarai masu ƙarancin kumburi, wanda zai iya taimakawa rage alamun da ke da alaƙa da cututtukan zuciya.

Ari da, za su iya rage matakan uric acid a cikin jikinku, yana sa su zama masu amfani musamman ga waɗanda ke tare da gout.

Wani bincike a cikin mata 10 ya gano cewa cin abinci sau 2 (10 oza ko gram 280) na marmari mai daɗi bayan saurin saukar da matakan mai alamar mai kumburi C-reactive protein (CRP) kuma ya rage matakan acid na uric awanni 5 bayan amfani ().

Wani binciken da aka yi a cikin mutane 633 tare da gout ya nuna cewa waɗanda suka ci sabbin ƙwaya a cikin kwanaki 2 suna da ƙananan hare-hare na gout sama da waɗanda ba su ci ɗan itacen ba.

Bugu da ƙari, binciken ya bayyana cewa lokacin da aka haɗu da cin ceri tare da allopurinol na shan gout, hare-haren gout sun kasance kaso 75% ƙasa da na lokacin lokacin da ba a cin cherries ko allopurinol ().

Takaitawa Bincike ya nuna cewa ƙwayoyin cuta masu kumburi na cherries na iya amfani da waɗanda ke da cututtukan zuciya da gout.

6. Zai iya inganta ingancin bacci

Cin cherries ko shan tartat juice na iya taimakawa inganta ƙarancin bacci.

Wadannan fa'idodi na inganta bacci zasu iya kasancewa ga babban 'ya'yan itacen mahaukatan tsire-tsire. Kari akan haka, cherries na dauke da sinadarin melatonin, wani sinadari da ke taimakawa wajen daidaita tsarin farkawa daga bacci ().

Wani bincike da aka yi a cikin mutane 20 ya nuna cewa waɗanda suka sha ruwan ɗanɗano na tart na tsawon kwanaki 7 sun sami ƙaruwa sosai a matakan melatonin, tsawon bacci, da ingancin bacci, idan aka kwatanta da placebo ().

Hakanan, nazarin sati 2 na tsofaffi masu fama da rashin bacci sun gano cewa shan kofi 1 (240 ml) na ruwan 'ya'yan Cherry na tart kafin kwanciya ya ƙara lokacin bacci da mintina 84 ().

Koyaya, waɗannan karatun suna amfani da kayan ƙaddarar ceri. Babu tabbacin ko cin sabo da cherries kafin kwanciya zai sami sakamako iri ɗaya.

Aƙarshe, ana buƙatar ƙarin karatu don fahimtar yadda cinye cherries da kayan ƙamshi ke iya amfanar bacci.

Takaitawa Cherries sun ƙunshi mahaɗan anti-inflammatory da melatonin, wanda na iya taimakawa inganta haɓakar bacci a cikin wasu mutane.

7. Sauƙi don ƙarawa cikin abincinku

Cherries suna da kyau kuma suna da dadi sosai.

Dukansu nau'ikan zaki da na tart suna haɗu da abinci mai yawa. Ari da, samfuran da ke da alaƙa, kamar su busassun cherries, ceri foda, da ruwan 'ya'yan itace na Cherry, suna yin ƙari mai ban sha'awa ga girke-girke da yawa.

Anan akwai wasu hanyoyi don haɗa cherries a cikin abincinku:

• Ji dadin su sabo da abun ciye ciye.
• Haɗa busassun cherries tare da cakulan cakulan mai duhu, flakes na kwakwa mara daɗi, da almond mai gishiri don dandano na gida mai ban sha'awa.
• Yi kwalliyar ceri daga cikin daskararren tart ko kayan zaki da cokali akan yogurt, oatmeal, ko chia pudding.
• Halara rabi, ƙwanƙwara cherries zuwa salatin 'ya'yan itace.
• Haɗa busassun cherries a cikin kayan da aka toya don bugun ɗanɗano na zahiri.
• Aara ɗan ruwan 'ya'yan cherry na tart zuwa ruwa mai walƙiya kuma a saman tare da lemun tsami don nishaɗin ba'a.
• Freshara sabo ko dafa ceri zuwa ice cream, pies, crumbles, da sauran kayan zaki.
• Yi ɗakunan ceri na gishiri na gida don amfani dashi tare da nama ko abincin kaji.
• Bulala salsa mai ɗauke da cherries da aka yanka da sabbin ganyayyaki kamar basil don yin hidima tare da abinci mai daɗi.
• Sanya daskararrun cherries din da kake so mai santsi.

Hanyoyin amfani da cherries a cikin girkin ku ba su da iyaka, don haka kada ku ji tsoron gwaji.

Takaitawa Za a iya amfani da cherries a hanyoyi da yawa a cikin girke-girke masu daɗi da mai daɗi.

Layin kasa

Cherries suna da matukar gina jiki kuma suna ba da fa'idodin kiwon lafiya.

Ba wai kawai suna ƙunshe da ɗumbin mahaɗan tsirrai masu ƙarfi waɗanda zasu iya taimakawa rage ƙonewa ba, amma cin su na iya inganta bacci, haɓaka lafiyar zuciya, da saurin dawowa bayan motsa jiki.

Abin da ya fi haka, duka nau'ikan zaki da na tart suna da matuƙar kyau kuma ana iya amfani da su a girke-girke iri-iri.