Iyo Inogona Kuita Kanzera-Kurwisa Simba Rako Zvibereko Zvaunoda
Dare rejeri rinenge risiri kunze kwekuti kana kusava nehuwandu hwezvibereko zvezvibereko zuva rega rega kunobatsira kuderedza dambudziko rekenza yemazamu kana kuti kudzivisa kudzokorora . Asi, hapana mubvunzo kuti michero, kunyanya michero yakanaka, yakanaka kune utano hwako.
Health Benefits
Zvibereko zvinouya mumavara akawanda, maumbirwo, uye mavara. Enda kune mushambadzi wemunharaunda yako, chigadziko chezvibereko, kana goroka, uye kunwa mumhando dzakasiyana-siyana dzekunhuhwirira, mavara, uye hues.
Kuisa pazvibereko zvakakwana kuti uite imwe nehafu yengurube pazuva kunobatsira kuderedza dambudziko rako rezvirwere zvisingaperi uye kenza, maererano neA USDA. Kunyanya, kudya kunovaka muviri kunosanganisira kupfuma kusarudzwa kwezvibereko nemiriwo kunobatsira kudzivirira zvirwere zvepfungwa, kukwirira kweropa, rudzi rwechipiri chirwere cheshuga , hweputsvo yemabwe, uyewo kanzira dzemuromo, dumbu, uye colon.
Nyanzvi dzinotiudza kuti kusarudza michero yatinodya kunogona kuva nyore uye nyore. Ingosarudza murarairi wemavara. Misi yakadzika mumichero yakasiyana (pamwe nemiriwo) inowanzogadzirwa nemakemikari akawanda anogona kubatsira kurwisa kenza.
Nutrients
Zvibereko zvine zvakawanda zvekudya zvinobatsira. Dzinosanganisira fiber fiber, phenols, antioxidants, folic acid uye vitamini C. Izvowo zvinoderera mumafuta, makoriori, uye sodium. Usanetseka pamusoro pokusimudza cholesterol yako kana ukadya michero-iyo haina. Kunyanya zvakanyanya, zvikamu zvine utano muzvibereko zvinosanganisira:
- Dhiyabhorosi fiber: Zvibereko zvitsva uye zvakaoma ndezvakanaka zvinobva kune fiber. Paunenge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge wandiita. Fibhi kubva kunezvibereko inobatsira kuderedza kuzvidzora uye kuderedza pfungwa paunenge uchikupa manzwiro ako okuzadza ayo anokubatsira kuti udzike pakudya zvakanyanya.
- Phenols: Shandisa marineni kana kuti finyisa marimu uye inha zvinonhuhwirira zvinonzi citrus-phenols zvinonhuwira zvinowanikwa mumafuta anokosha ezvibereko. Izvo zvinobatsira hazviregi pakunhuhwirira kukuru, kunyange zvakadaro, nokuti phenols dzine simba rinorwisa antiseptic uye antibacterial properties. Izvi zvinonhuwira zvinonhuwira zvinogona kuita senzara zvinokurudzira uye zvirwere zvekudzivirira muviri.
- Antioxidants: Antioxidants ndiwo makemikari anodzivisa kana kuderedza kukanganisa kwemakemikari kunokonzerwa nekusununguka kwemasimba , nekudzivirira imwe sero kukuvara. Antioxidants inogona kubatsira kukurudzira hutano hwakanaka hwemoyo wako, uropi, uye maziso nekuderedza kusakara kwepanyama.
- Folic acid: Folic acid, kana kuti folate, inodiwa pakugadzirwa kwemasero matsvuku eropa, anotakura okisijeni mumuviri wako wose. Aya masero anotorawo tsvina kubva mumatumbu ako. Vakadzi nevakadzikadzi ve Premenopausal vari mumwedzi mitatu yekutanga yekudzivirira vanoda huwandu hwakakwana hwehutano. Kudya michero nemiriwo yakakwirira muhutano, kana kutora folic acid zvinowedzera, zvinobatsira kuderedza ngozi yemwana wako ye neural tube kukanganisa, spina bifida, uye anencephaly sezvavanokura muchibereko chako.
- Potassium: Unogona kutora potassium sekuwedzera, asi zvinonakidza kuti unakidzwe nekutarisa kwezvibereko zvakakwirira mu potassium, zvakadai sebhanana, prunes, peaches yakasvibiswa uye apricots, cantaloupe, uye honeydew melon. Prune juice uye jisi rearimondi uyewo maitiro akanaka emu potassium. Zvibereko izvi zvinogona kubatsira kuchengetedza ropa rako muhutano hwakanaka. Basa re electrolyte re potassium rinobatsira kuchengetedza mishonga yako huve noutano kuburikidza nekuchengetedza maitiro akanaka emvura uye kubatsira nemasabolism ako.
- Vitamini C: Kwete mumarangi kana zvimwe zvibereko zvevirumusi, vitamini C inokosha kumativi ose emumuviri wako. Vitamini C inobatsira nekukura kwemaviri uye kugadzirisa, inobatsira kuporesa maronda uye maronda, uye unochengetedza meno ako uye maramu ane utano.
Simba Zvibereko
Mukuwedzera kune zvimwenje zviri pamusoro, michero yakawanda inogona kuita basa mukudzivirira kenza kana kurapa kuburikidza:
- Phenolic nemigumisiro: Zvisikwa zvezvinokonzerwa nemasikirwo zvakarongedzwa nekenza kwenguva yakareba yekuti chemopreventive yavo (kukonzerwa nekenza) zvinokonzera uye chemotherapeutic yavo (kanha yekurapa) zvinokonzera. Izvi zvinoratidzika sezviri kuitika zvakananga pakufambira mberi kwemasero, uye mhando dzakawanda dzezvinokonzerwa ne phenolic dzakawanikwa kuti dzidzivise kupararira (kukura) kwevamwe kanzira.
- Antioxidant basa: Sezvo kushungurudzika kwehutachiona kunogona kukonzera kukanganisa kwezvinhu zvemashoko mumasero anotungamirira kukura kwekenza, michero ine antioxidant basa inogona kuita basa mukuderedza ngozi. Tsvakurudzo dzakawanda dzakawana kuti kenza yekenza yakaderera zvakakwana kune vanhu vanodya michero yakawanda. Sezvo kune nzira dzakawanda dzakasiyana-siyana umo antioxidants inoshanda, hatizivi chaizvo basa ravo mukurapa kenza panguva ino.
- Antiproliferative effects: Zvibereko zvakawanda zvinoratidzika zvine basa rinopesana nekupikisa (kuremedza kukura) kurwisana nemhando dzakawanda dzekenza masero.
| Phenolic Migumisiro | Antioxidant Activity | Antiproliferative * Power |
| Cranberry | Cranberry | Cranberry |
| Apple | Apple | Lemon |
| Mazambiringa matsvuku | Mazambiringa matsvuku | Apple |
| Strawberry, Blueberry, Raspberry | Strawberry, Blueberry, Raspberry | Strawberry, Blueberry, Raspberry |
| Pineapple | Peach | Mazambiringa matsvuku |
| Banana | Lemon | Banana |
| Peach | Peari | Grapefruit |
| Lemon | Banana | Peach |
| Orenji | Orenji | |
| Peari | Grapefruit | |
| Grapefruit | Pineapple | * kudzivisa kupararira kwemasero akaipa |
Kudya Zvibereko
Kuti uwane ruzivo rwakanyanya kurwisana nekenza kubva kune michero, idya iyo itsva. Iyo inogona kuva chibereko chose kana iwe unogona kuedza kutapudzwa kana kubata zvigadzirwa zvezvibereko. Zvibereko zvitsva zvine zvizere zvehutano zvinobatsira, zvikurukuru kubva kune fiber.
Kana uchida chimwe chinhu chinonyanya kukosha kupfuura chibereko chitsva, edza zvibereko zvisati zvatemwa zvinotakurwa mumakani kana midziyo pasina shuga yakawedzerwa . Zvibereko zvakakangwa zvinoshandiswa uye zvinowanika mune zvakasiyana-siyana pamabhuku ekudhinda.
Zvibereko zvitsva zvinogona kuchengetedzwa uye zvinoshandiswa mu smoothies, pies, kana compotes. Zvibereko zvakasvibiswa uye zvine juiced, kunyanya mumakango nemabhodisi, hazvina zvishoma kana zvisingabviri, asi zvichiri zvinobatsira.
Shoko Rinobva
Zvibereko zvinogona kunge zvisina kungova zvinonaka chete, asi kutakura chironga chakasimba sezvokudya zvose izvo zvinogona kuderedza ngozi yako yekenza yemazamu uye zvekudya zvinogona kudzivisa kukura kwemarara iripo. Panzvimbo pokusarudza michero chaiyo, zvisinei, zvakawanda zvakasara kuti zvidzidzwe, kusarudza zvakasiyana-siyana (uye zvinotyisa) zvakasiyana-siyana zvezvibereko zvekudya kwako ndizvo zvakanakisisa zvako kutengesa kwose kwose. ( Imwe inogona kuitika kunze kwemazambiringa mazambiringa sezvinongova nemishumo inopesana pamusoro pekuti ingawedzera kanha yepabonde yemvere.)
> Sources:
> Jafari, S., Saeidnia, S., uye M. Abdollahi. Basa reMasikirini ePhenolic muCancer Chemoprevention Via Mutemo weChikoro cheSero. Iye zvino Pharmaceutical Biotechnology . 2014. 15 (4): 409-21.
> Li, F., Li, S., Li, H. et al. Basa rinopesana nehuwandu hwemapuranga, Mapundu uye Mbeu dzeMichero 61. Zvinyorwa zveKushanda Zvokudya . 5 (3): 1298-1309.