Anthocyanins rudzi rwe flavonoid, kirasi yezvinokonzerwa ne antioxidant zvinokonzera. Akawanikwa nenzira yezvokudya zvakasiyana-siyana, anthocyanins ndiyo mishonga inopa ruvara rwebhuruu, ruvara rwepepuru, uye ruvara rwebhuruu. Mukuwedzera pakuita se antioxidants uye kurwisana radicals pasina , anthocyanins inogona kupa anti-inflammatory , anti-viral, uye anti-kanha dzinobatsira.
Muchirapa remishonga, anthocyanin-yakawanda zvinhu zvakave zvichishandiswa kurapa mamiriro ezvinhu akawanda (kusanganisira kukwirira kweropa , kutonhora , uye urinary tract infections ). Ongororo yapfupi inoratidza kuti anthocyanins inogonawo kubatsira kudzivisa matambudziko makuru eutano, kusanganisira chirwere chemwoyo uye kenza.
Zvokudya Sources
Anthocyanins inowanikwa mumakroberiti, zvigunyu vatsvuku, maharo eminyo, maramba, mazambiringa (kusanganisira waini), tomato, acai, bilberry , chokeberry , elderberry , uye cherry cherry.
Tsvakurudzo pamusoro peAnthocyanins
Hezvino tarisa pane zvimwe zvakakosha zvitsva pane anthocyanins nemigumisiro yehutano.
1) Dambudziko reMwoyo
Anthocyanins inogona kuwedzera hutano hwemwoyo, maererano neshumo ra2010 rakabudiswa muZviongorudzo Zvekudya . Mashoko acho anonyora anonyora kuti anthocyanins inoita seinovandudza cholesterol mazinga uye shuga yeropa re metabolism, uyewo kurwisa hutano hwehutachiona (imwe nzira inozivikanwa kuti inobatsira mune chirwere chemwoyo).
Zvokudya zvinoitwa ne anthocyanins zvinogonawo kubatsira kudzivirira kukwirira kweropa (chinonyanya kukonzerwa nechirwere chepfungwa), maererano nekuongorora kwe2011 kubva kuAmerican Journal of Clinical Nutrition .
2) Kuwedzera muviri
Kutsvakurudza kwokutanga kunoratidza kuti anthocyanins inogona kudzivirira kudzvinyirira. Mune chidzidzo che2008 kubva ku Journal of Agricultural and Food Chemistry , masayendisiti akawana kuti mice yakagadzira anthocyanin-yakagadziriswa kudya kwemafuta akawanda kwevhiki masere yakawana kuderera kudarika zvipembenene zvaidya kudya kwemafuta akawanda pasina anthocyanins.
3) Kanzura
Anthocyanins inogona kubatsira mukudzivirira kenza yemazamu, maererano neongororo ye laboratori yakabudiswa muPhytotherapy Research muna 2010. Mukuedzwa-tube tube, masayendisiti akaratidza kuti anthocyanins yakabviswa kubva pablueberries yakabatsira kudzivisa kukura kwemasero epabonde emvere.
Kushandisa Anthocyanins yeHutano
Kuzadzwa kwako nemichero nemiti yemichero inogona kukubatsira kusimbisa hutano hwako hwose kuburikidza nekupa mishonga yakawanda. Zvisinei, masayendisiti haasati atarisa kana kutora zvakanyanya kuwanda kweanthocyanins mune fomu yekuwedzera kunogona kubatsira kubata kana kudzivirira chero humwe hutano hwakanaka.
Gara uchiyeuka kuti zvidimbu hazvina kuongororwa kuchengetedzwa uye nekuda kwekuti zvokudya zvekudya zvinowedzera zvisina kutarisirwa, zvigadzirwa zvemimwe michina zvinogona kusiyana nezvinojekeswa pane zvinyorwa. Uyewo chengetedza mupfungwa kuti kuchengetedzwa kwezvokuwedzera mumadzimai ane pamuviri, vanaamai vanoyamwisa, vana, uye avo vane mishonga yezvoutano kana vari kutora mishonga haisati yasimbiswa. Iwe unogona kuwana mazano ekushandisa zvishandiso , asi kana uri kufunga nezvekushandiswa kweanthocyanins, taura neunotarisira iwe wekutanga wekutanga. Kuzvibata nemamiriro ezvinhu uye kudzivisa kana kunonoka kutarisirwa kwese kunogona kuva nemigumisiro yakakomba.
Sources
Ghosh D, Konishi T. "Anthocyanins uye zvinyorwa zve-anthocyanin-rich: chinokonzera chirwere cheshuga uye ziso rinoshanda." Asia Pac J Clin Nutriti. 2007; 16 (2): 200-8.
Mazza GJ. "Anthocyanins uye utano hwemwoyo." Ann Ist Super Sanita. 2007; 43 (4): 369-74.
Basu A, Rhone M, Lyons TJ. "Mabriji: kubuda kunokonzera utano hwepfungwa." Mhuka Rev. 2010 Mar; 68 (3): 168-77.
Cassidy A, O'Reilly EJ, Kay C, Sampson L, Franz M, Forman JP, Curhan G, Rimm EB. "Tsika yekudya ye flavonoid subclasses uye chiitiko chekuwedzera kwehutano muvanhu vakuru." Am J Clin Nutriti. 2011 Feb; 93 (2): 338-47.
Pamberi RL, Wu X, Gu L, Hager TJ, Hager A, Howard LR. "Izvo zvose zvinokonzera berry anthocyanins: kuyanana nemafuta ekudya mumutambo weC57BL / 6J muenzaniso wekuneta." J Agric Zvokudya Chem. 2008 Feb 13; 56 (3): 647-53.
Faria A, Pestana D, Teixeira D, wa Freitas V, Mateus N, Calhau C. "Bhibheberry anthocyanins uye pyruvic acid adducts: anticancer muzvikamu zvekenza yepabonde." Phytother Res. 2010 Dec; 24 (12): 1862-9. doi: 10.1002 / ptr.3213.
Zvinonzwisisika: Mashoko anowanikwa pane ino yepaiti inoitirwa zvinangwa zvekudzidzisa chete uye haisi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.