10 astyananan Berry Masu Gishiri don Gwadawa (da Magunguna 8 Masu Guɗa don Guji)

Wadatacce

• 1. 'Ya'yan itace
• 2. Girkin girgije
• 3. Huckleberry
• 4. Guzberi
• 5. Chokeberries
• 6. Mulberries
• 7. Salmonberry
• 8. Saskatoon 'ya'yan itace
• 9. Muscadine
• 10. Buffaloberries
• 8 'Ya'yan itace masu dafi don guji
• Layin kasa

Strawberries, blueberries, da raspberries galibi ana samunsu a shagunan kayan abinci, amma yawancin 'ya'yan itace masu ɗanɗano suna da yawa a cikin daji.

Berriesauren daji na daji suna bunƙasa a cikin yanayi da yawa, kuma suna cike da abinci mai gina jiki da kuma mahaɗan tsire-tsire masu ƙarfi. Kodayake 'ya'yan itacen daji na iya zama tart, suna da yawa kuma ana iya more su ta hanyoyi daban-daban.

Koyaya, wasu 'ya'yan itacen daji suna da mahaɗan masu guba. Idan aka ci su da yawa, suna iya haifar da alamun rashin jin daɗi ko ma su mutu.

Anan akwai kyawawan 'ya'yan itacen daji 10 masu kyau da lafiya waɗanda zaku iya ci - da kuma masu guba 8 don kaucewa.

1. 'Ya'yan itace

Elderberries sune ofa ofan nau'ikan iri na Sambucus shuka.

Suna bunƙasa a cikin ƙananan yankuna na arewacin Hasashen Arewa. 'Ya'yan itacen suna da girma a cikin ƙananan gungu kuma baƙi ne, baƙi mai laushi, ko shunayya.

Ko da yake mafi yawan berries Sambucus iri ne mai ci, da Sambucus nigra L. ssp. kanadensis iri-iri shine nau'in da aka fi amfani da shi.

Yana da mahimmanci a lura cewa ana buƙatar dafa bishiyoyi don kashewa mahaɗan alkaloid waɗanda zasu iya haifar da jiri idan an cinye berriesanyenyen danyen (1).

Elderberries suna da ɗanɗano, ɗanɗano mai ɗanɗano, wanda shine dalilin da ya sa yawanci ana dafa shi kuma ana ɗanɗano shi don yin juices, jams, chutneys, ko elderberry wine.

Wadannan 'ya'yan itacen sune babban tushen bitamin C, tare da kofi 1 (gram 145) suna samar da kashi 58% na bukatunku na yau da kullun. Vitamin C yana taka muhimmiyar rawa a cikin jikin ku amma yana da mahimmanci musamman ga tsarin garkuwar ku.

Har ila yau, tsofaffi suna da wadataccen bitamin B6, wanda ke tallafawa aikin rigakafi (,).

Abun hada sinadarai na tsofaffin bishiyoyi da kayan karau yana sanya su yin tasiri musamman wajen bunkasa lafiyar garkuwar jiki.

Misali, binciken da aka yi a cikin manya 312 ya gano cewa shan 300 MG na cirewa na elderberry duka kafin da bayan tafiya yayi matukar rage tsawon lokacin da tsananin sanyi, idan aka kwatanta da placebo ().

Elderberries suna da ɗanɗano, ɗanɗano mai ɗanɗano lokacin da yake ɗanye, saboda haka an fi jin daɗin dafa shi. An ɗora su tare da bitamin C da bitamin B6, dukansu biyu suna tallafawa lafiyar garkuwar jiki.

2. Girkin girgije

Cloudberries sune 'ya'yan itace na shuka Rubus chamaemorus, wanda ke girma a cikin mafi tsayi a wuraren sanyi, yankuna masu tasowa a Arewacin Hemisphere.

Shuke-shuken girgije yana da fararen furanni, kuma yellowa thean rawaya-zuwa-lemu suna kama da rasberi (5).

Fure girgije mai laushi ne, mai laushi, kuma mai ɗanɗano. An fi kwatanta dandano su a matsayin haɗuwa tsakanin raspberries da jan currants - tare da alamar ɗanɗano na fure. Suna cikin aminci suci danye (6).

Cloudberries suna cikin bitamin C, suna ba da 176% na bukatunku na yau da kullun a cikin 3.5 oces (100 grams) ().

Suna kuma da yawa a cikin ellagitannins, waɗanda suke da ƙwayoyin antioxidants masu ƙarfi waɗanda zasu iya taimakawa kare ƙwayoyin ku daga lalacewar radical kyauta.

Abin da ya fi haka, bisa ga nazarin dabba da gwajin-tube, ellagitannins na iya samun sakamako mai rikitarwa, haɓaka garkuwar ku, da yaƙi kumburi (, 9).

Cloudberries suna da ɗan ɗanɗano, ɗanɗano mai daɗi. Sun ƙunshi antioxidants masu ƙarfi waɗanda aka sani da ellagitannins waɗanda na iya kariya daga lalacewar mummunan sakamako kuma suna ba da wasu fa'idodin kiwon lafiya.

3. Huckleberry

Huckleberry shine sunan Arewacin Amurka don 'ya'yan itacen nau'in tsire-tsire da yawa a cikin Vaccinium kuma Gaylussacia jini (,).

Tsuntsayen huckleberries suna girma a yankuna masu tsaunuka, dazuzzuka, da bogi, da tafkuna a arewacin Amurka ta yamma da Yammacin Kanada. Berry suna ƙananan kuma ko dai ja, shuɗi, ko baƙi.

Cikakke huckleberries suna da ɗanɗano mai ɗanɗano tare da ɗan kaɗan. Kodayake ana iya cin su sabo, amma sau da yawa ana sanya su cikin abubuwan sha masu daɗi, jams, puddings, candies, syrups, da sauran abinci.

Huckleberries suna da wadata a cikin antioxidants masu ƙarfi, gami da anthocyanins da polyphenols. A zahiri, sun ƙunshi ƙarin waɗannan mahaɗan masu amfani fiye da 'ya'yan itatuwa masu wadataccen antioxidant kamar blueberries ().

Abincin da ke cike da anthocyanins da polyphenols an danganta shi da fa'idodi na kiwon lafiya masu ban sha'awa, gami da rage kumburi, ƙananan haɗarin cututtukan zuciya, da cututtukan cututtukan ciki (,).

Huckleberries suna da ɗan daɗi tare da ɗan kaɗan kuma ana iya jin daɗin sabo ko dafa shi. Suna da wadata a cikin antioxidants masu ƙarfi, gami da anthocyanins da polyphenols.

4. Guzberi

Gooseberries na cikin manyan kungiyoyi biyu - Gooseberries na Turai (Ribes babban launi var. uva-crispa) da kuma Amurka gooseberries (Ribes hirtellum) (15).

Sun kasance asalinsu zuwa Turai, Asiya, da Arewacin Amurka kuma suna girma akan wani daji kusan kafa 3-6 (mita 1-1.8). 'Ya'yan itace ƙananan, zagaye, kuma sun bambanta daga kore zuwa ja ko purple a launi (15).

Gooseberi na iya zama da ɗumi sosai ko kuma mai daɗi sosai. An ci su sabo ko an yi amfani da su azaman pies, giya, jams, da syrups.

Suna cikin bitamin C, tare da kofi 1 (gram 150) suna ba da 46% na Refere Daily Daily Intake (RDI) ().

Kari akan haka, irin wannan hidimar tana dauke da babban gram 6.5 na zaren abinci, wanda shine 26% na ƙimar yau da kullun. Fiber mai cin abinci nau'ikan carb ne mara narkewa wanda ke da mahimmanci don narkewar lafiya (,).

Sun kuma ƙunshi antioxidant protocatechuic acid, wanda aka nuna yana da antibacterial, anti-inflammatory, da kuma maganin cutar kansa a cikin dabba da nazarin tube-tube ().

Kodayake waɗannan sakamakon suna da tabbaci, ana buƙatar ƙarin binciken ɗan adam don tabbatar da waɗannan fa'idodin fa'ida.

Gooseberi na iya zama ɗanɗano ko mai daɗi kuma ya more sabo ko dafa shi. Suna da yawa a cikin fiber, bitamin C, da antioxidant protocatechuic acid.

5. Chokeberries

Chokeberries (Aronia) yayi girma a kan shrub wanda yake asalin gabashin Arewacin Amurka (19).

Suna da ɗanɗano mai ɗanɗano amma mai ɗanɗano kuma ana iya cin sa sabo, ko da yake an fi yawan sanya su cikin giya, jams, baza, ruwan 'ya'yan itace, shayi, da ice cream.

Chokeberries yawanci suna girma cikin dazuzzuka da dausayi. Akwai manyan nau'ikan nau'ikan chokeberry guda uku - jan chokeberry (Aronia arbutifolia), baƙar fata chokeberry (Aronia melanocarpa), da kuma ruwan hokeberry purple (Aronia prunifolia) (19).

Chokeberries suna da yawa a cikin bitamin K, na gina jiki wanda ke tallafawa lafiyar ƙashi kuma ana buƙatarsa ​​don mahimman ayyuka na jiki, kamar haɗarin jini mai kyau (,,).

Hakanan suna cikin antioxidants, kamar su phenolic acid, anthocyanins, flavonols, da proanthocyanidins. Wadannan mahaɗan tsire-tsire masu ƙarfi suna ba chokeberries ɗayan mafi girman ƙarfin antioxidant na dukkan 'ya'yan itace ().

Chokeberries suna da ɗanɗano mai ƙarancin dandano kuma ana iya jin daɗin sabo ko dafa shi. Suna cikin bitamin K da yawancin antioxidants.

6. Mulberries

Mulberries (Morus) rukuni ne na shuke-shuke furanni waɗanda suke na Moraceae iyali.

Suna girma cikin yanayi mai sassauci zuwa yankunan arewacin da kudu. Mulberries 'ya'yan itace ne da yawa, wanda ke nufin sun girma cikin gungu (24).

'Ya'yan itacen berry suna da kusan inci 3/4 zuwa 1 1/4 (2-3 cm) a tsayi kuma galibi launin shuɗi zuwa baƙi a launi. Wasu nau'ikan na iya zama ja ko fari.

Mulberries suna da dadi kuma suna da daɗi kuma ana iya jin daɗin sabo ko a cikin pies, cordials, da kuma ganyen shayi. An cika su da bitamin C kuma suna ba da adadin bitamin B mai kyau, magnesium, da potassium.

Bugu da ƙari, kofi 1 (gram 140) na mulberries yana ba da kashi 14% na buƙatun ƙarfe na yau da kullun. Wannan ma'adinan ya zama dole don mahimman matakai a jikin ku, kamar ci gaba, ci gaba, da kuma samar da kwayar jini (,).

Abin da ya fi haka, ana cika mulberries da anthocyanins, waxanda suke da launin shuke-shuke waxanda suke da qarfin antioxidants.

Nazarin gwaji da na dabba ya nuna cewa cirewar mulberry na iya taimakawa rage matakan sukarin jini, taimakawa rage nauyi, yaki cutar kansa, da kare kwakwalwar ka daga lalacewa.

Duk waɗannan fa'idodin na iya kasancewa saboda yawan haɗarin antioxidants, waɗanda suka haɗa da anthocyanins (,,).

Mulberries suna da m, 'ya'yan itace masu daɗi waɗanda suke da daɗi sabo ko dafa. Suna cikin ƙarfe da antioxidants anthocyanin.

7. Salmonberry

Gunter Marx Photography / Getty Images

Salmonberries 'ya'yan itace ne na Rubus spectabilis tsire-tsire, wanda ke cikin dangin fure.

Shuke-shuke asalinsu ne zuwa Arewacin Amurka, inda zasu girma har zuwa ƙafa 6.6-13 (mita 2-4) masu tsayi a cikin dazuzzuka masu bakin teku da kuma gefen gabar teku (30, 31, 32).

Salmonberries rawaya ne zuwa lemu-ja kuma suna kama da baƙar fata. Ba su da ɗanɗano kuma ana iya cin ɗanyensu (33).

Koyaya, ana haɗuwa da su tare da wasu abubuwan haɗin kuma ana sanya su cikin jam, alewa, jelly, da abubuwan sha na giya.

Salmonberries shine asalin manganese, yana samar da 55% na RDI a cikin awo 3.5 (gram 100). Manganese yana da mahimmanci don samar da abinci mai gina jiki da ƙashin ƙashi, kuma yana da tasiri mai tasiri na antioxidant (,).

'Ya'yan itacen berry kuma suna ɗauke da ƙwayoyi masu yawa na K da C, suna ba da 18% da 15% na RDI a cikin hidimomi 3.5 (gram 100), bi da bi ().

Salmonberries ba su da ɗanɗano lokacin da suke sabo, saboda haka ana yawan sanya su cikin cushewa, giya, da sauran abinci. Sun kasance tushen asalin manganese da bitamin C da K.

8. Saskatoon 'ya'yan itace

Amelanchier alnifolia shrub ne wanda yake asalin Arewacin Amurka.

Tana girma ƙafa 3-26 (mita 1-8) kuma tana samar da fruita fruitan ci da aka sani da 'ya'yan saskatoon. Wadannan 'ya'yan itatuwan shunayya sune kimanin inci 1 / 4-1 (5-15 mm) a diamita (37).

Suna da dandano mai daɗi, mai ɗanɗano kuma ana iya cin sa sabo ko bushe. Ana amfani da su a cikin pies, ruwan inabi, jam, giya, cider, da kuma wani lokacin hatsi da hanyoyin haɗuwa.

'Ya'yan Saskatoon sune ɗayan mafi kyawun tushen riboflavin (bitamin B2), wanda ya ƙunshi kusan sau 3 bukatunku na yau da kullun a cikin oza 3.5 (gram 100) (38).

Riboflavin - kamar sauran bitamin na B - yana da muhimmiyar rawa wajen samar da makamashi. Ana buƙata don juya abincinku zuwa makamashi kuma yana iya kare tsarinku na damuwa game da rikice-rikice kamar cutar Parkinson da ƙwayar cuta mai yawa (,).

'Ya'yan itacen Saskatoon suna da ɗanɗano mai ɗanɗano, mai ɗanɗano kuma ana iya jin daɗin sabo da busashshe. Sunyi girma sosai a cikin riboflavin, mai mahimmanci mai gina jiki.

9. Muscadine

Muscadine (Vitis rotundifolia) wani nau'in itacen inabi ne wanda yake ƙasar Amurka.

Muscadines suna da fata mai kauri wanda ya fara daga tagulla zuwa purple purple zuwa baƙi. Suna da ɗanɗano mai ɗanɗano amma mai muski, kuma yanayin jikinsu yana kama da na plums (41, 42).

Muscadines suna fashewa tare da riboflavin (bitamin B2), tare da nauyin 3.5 (gram 100) wanda ke samar da kashi 115% na RDI. Har ila yau, suna da yawa a cikin fiber na abinci - dauke da gram 4 a kowace 3.5-ounce (100-gram), ko 16% na darajar yau da kullun ().

Fiber na abinci na iya taimakawa rage matakan cholesterol na jini, inganta narkewar lafiya, da ƙara nauyi da jin cikewar jiki ().

Wadannan 'ya'yan itacen inabi ba kawai suna cikin riboflavin da fiber mai ci ba amma kuma suna dauke da resveratrol.

Wannan antioxidant ana samunsa a fatar inabi. Nazarin ɗan adam da dabba ya nuna cewa resveratrol na inganta matakan sukari cikin jini kuma yana iya kariya daga cututtukan zuciya da wasu cututtukan daji ().

'Ya'yan itacen Muscadine suna da ɗanɗano mai ɗanɗano. Suna da yawa a cikin fiber, riboflavin, da resveratrol, antioxidant mai ƙarfi.

10. Buffaloberries

Buffaloberries (Shepherdia) sune ofa ofan ƙananan shan itacen shrub a cikin Elaeagnaceae iyali.

Shuke-shuke asalinsu ne daga Arewacin Amurka da ƙafa 3-13 (mita 1-4) a tsayi. Buffaloberry na azurfa (Shepherdia argentea) shine jinsin da aka fi sani. Yana da koren ganye an rufe shi da gashin gashi mai kyau da furanni rawaya-rawaya waɗanda basu da kwalliya ().

Buffaloberries suna da fata mai duhu mai duhu tare da ƙananan dige. Fresh berries suna da ɗan ɗaci, saboda haka ana dafa su sau da yawa kuma ana sanya su jams masu daɗi, jellies, da syrups. Cin yawancin waɗannan 'ya'yan itacen a kowane nau'i na iya haifar da gudawa (46).

Wadannan berries suna fashewa tare da antioxidants, gami da lycopene.

Lycopene launuka ne masu ƙarfi wanda ke ba da launin ja, lemu, da kuma ruwan hoda launukan halayensu. An danganta shi da wasu fa'idodin kiwon lafiya.

Misali, karatuttukan sun hada sinadarin lycopene tare da rage barazanar kamuwa da cututtukan zuciya, wasu cututtukan kansa, da yanayin ido, kamar su ciwon ido da cututtukan da suka shafi shekaru (ARMD) (,,,).

Buffaloberries suna da ɗaci ƙwarai amma ana iya sanya su cikin jams da syrups masu daɗi. Sun kasance cikin lycopene, antioxidant wanda ke da alaƙa da rage haɗarin cututtukan zuciya, yanayin ido, da wasu cututtukan kansa.

8 'Ya'yan itace masu dafi don guji

Duk da yake yawancin 'ya'yan itacen daji suna da dadi da aminci don ci, wasu ya kamata ku guji.

Wasu 'ya'yan itace suna ƙunshe da mahaɗan masu guba waɗanda na iya haifar da rashin jin daɗi ko sakamakon illa.

Anan akwai 'ya'yan itacen daji masu guba guda 8 don guji:

1. Holly 'ya'yan itace. Wadannan kananan 'ya'yan itace suna dauke da sinadarin saponin mai guba, wanda zai iya haifar da jiri, amai, da ciwon ciki ().
2. Rariya Wannan mashahurin shukar Kirsimeti yana da farin 'ya'yan itace wadanda ke dauke da sinadarin phoratoxin mai guba. Zai iya haifar da al'amuran ciki da kuma bugun zuciya a hankali (bradycardia), da kwakwalwa, koda, da kuma yawan ciwon gland ().
3. Urushalima cherries. Hakanan ana kiranta da lemu na Kirsimeti, wannan tsire-tsire suna da 'ya'yan itatuwa masu launin ja-ja waɗanda ke ɗauke da solanine, wani fili wanda zai iya haifar da cututtukan ciki, ciwon ciki, da bugun zuciya mara kyau (tachycardia) ().
4. Mai zaƙi. Hakanan ana kiransa woodha nightshade, berries daga wannan tsire-tsire sun ƙunshi solanine. Suna kama da cherries na Urushalima kuma suna iya haifar da sakamako irin wannan ().
5. 'Ya'yan Pokeweed. Wadannan 'ya'yan itace masu ruwan hoda suna kama da inabi amma suna dauke da mahadi masu guba a cikin jijiyoyi, ganye, kara, da' ya'yan itace. Wannan tsire-tsire yana neman samun ƙarin mai guba yayin da ya balaga, kuma cin 'ya'yan itacen yana iya zama sanadin mutuwa ().
6. Ivy 'ya'yan itace. Launin shunayya-baƙi zuwa ruwan lemo-mai launin rawaya, waɗannan 'ya'yan itacen berry suna dauke da sinadarin saponin mai guba. Suna iya haifar da jiri, amai, da ciwon ciki ().
7. Yew 'ya'yan itace. Wadannan 'ya'yan itacen ja mai haske suna dauke da kwayoyi masu dauke da guba. Studyaya daga cikin binciken ya nuna cewa cin naman da yawa ya haifar da kamuwa ().
8. 'Ya'yan itace mai banƙyama na Virginia. Wadannan 'ya'yan itacen inabi masu hawa suna dauke da sinadarin calcium mai narkarda mai yawa. Cinye yawancin wannan fili na iya haifar da illa mai guba a cikin ƙoda ().

Wannan jeri ba cikakke bane, kuma wasu 'ya'yan itace masu guba da yawa suna girma cikin daji. Wasu 'ya'yan itace masu guba suna kama da waɗanda ake ci.

Saboda wannan dalili, dole a yi taka tsantsan lokacin girbin 'ya'yan itacen daji. Idan har yanzu ba ku da tabbas ko bishiyar daji tana da aminci, zai fi kyau ku guji hakan.

Yawancin 'ya'yan itacen daji na daji sun ƙunshi mahaɗan masu guba. Yi hankali sosai yayin diban 'ya'yan itacen daji don amfani.

Layin kasa

Yawancin 'ya'yan itacen daji na daji suna da daɗi kuma mai lafiya don ci.

Sau da yawa suna cike da kayan abinci mai gina jiki da ƙwayoyin cuta masu ƙarfi waɗanda za su iya ba da fa'idodi daban-daban na kiwon lafiya, kamar haɓaka rigakafi, kare kwakwalwarka da zuciyarka, da rage lalacewar salula.

Koyaya, wasu 'ya'yan itace na daji suna da guba kuma suna iya mutuwa. Idan ba ku da tabbas game da nau'in bishiyar daji, zai fi kyau ku guji cin shi, saboda ba shi da daraja haɗarin.