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Zipatso ndi magwero abwino a mavitamini ndi michere yofunikira. Zipatso zambiri, zipatso zimapereka mankhwala osiyanasiyana opatsa thanzi antioxidants, kuphatikiza ma flavonoids. Kutsata kudya zipatso zambiri kungathandize kuchepetsa chiopsezo cha munthu chokhala ndi mavuto azaumoyo osiyanasiyana monga khansa, matenda amtima ndi matenda ashuga.
Malinga ndi kafukufuku yemwe adachitika poyerekeza phindu la mitundu yosiyanasiyana yazipatso zidatsimikiziridwa kuti mandimu ndi omwe amapindulitsa kwambiri, omwe amatsatiridwa ndi sitiroberi, lalanje, laimu, pinki ndi zipatso zamphesa zofiira.
Potsatira zakudya zamtundu wazipatso, zina mwazomwe muyenera kukumbukira ndi izi [1] :
- Sankhani zipatso zamtundu : Ndi olemera ndi ma antioxidants. Kafukufuku wanena kuti ali ndi 20 mpaka 40% ma antioxidants owonjezera kuposa omwe amakula nawo pamisonkhano.
- Kukweza tart, ndibwino : Mankhwala okwera kwambiri amawonetsa kuti zipatsozo ndi nkhokwe yolemera yama micronutrients ndi phytonutrients yomwe imagwira ntchito ngati ma antioxidants amphamvu.
- Zipatso zokongola zimapindulitsa kwambiri : Mitundu yakuya ya khungu la zipatso imawonetsa kuti ili ndi milingo yambiri yomwe imathandizira kupatsa mphamvu antioxidant komanso anti-yotupa ya chipatso.
Tsopano, tiyeni tiwone zina mwa zipatso zabwino kwambiri zomwe zingakuthandizeni kukhala ndi thanzi labwino.
1. Mandimu
Maphunziro awonetsa kuti flavonoids mu mandimu ndi zipatso zina za zipatso zimakhala ndi antibacterial, anticancer, ndi antidiabetic. Zipatso za zipatso zimakhala ndi zinthu zambiri zotchedwa phytochemicals zomwe ndizofunikira pamoyo wanu. Madzi ochokera ku mandimu a 50 g amakhala ndi michere yambiri monga chakudya, potaziyamu, vitamini C, calcium ndi fiber. Mandimu mulinso thiamin, riboflavin, niacin, vitamini B-6, folate, ndi vitamini A.
Mutha kupeza phindu la mandimu pogwiritsa ntchito mandimu kuti mulawe madzi akumwa kapena kufinya pa saladi. Muthanso kudya nthiti za mandimu.
2. Rasipiberi
Ofufuza awonetsa kuti zipatso ndizofanana ndi masamba obiriwira. Odzaza ndi fiber, phytonutrients ndi antioxidants, raspberries zatsimikiziridwa kuti zimachepetsa kukula kwamaselo am'maso am'mimba komanso mitsempha yamagazi. Ofufuzawo amakhulupirira kuti zipatso za phytochemicals zimalimbikitsa chitetezo chathu cha ma enzyme chomwe chimalepheretsa kukula kwa zopitilira muyeso zaulere.
Kafukufuku akupitilizabe, pomwe zotsatira za mabulosi amtundu wa khansa yaumunthu zikuwunikiridwa ndipo ofufuza amakhulupirira kuti zipatso zingathe kugwiritsidwa ntchito ngati njira yothandizira khansa ya m'matumbo, prostate, ndi khansa ya m'mawere. Zotsatira zake, ma cranberries, ma buluu abuluu ndi yamatcheri amathandizidwanso kuti ndiopindulitsa chimodzimodzi.
3. Makangaza
Gwero labwino kwambiri la phytonutrients , makangaza akuti amakhala ndi zinthu ziwiri kapena zitatu zochulukitsa antioxidant monga tiyi wobiriwira kapena vinyo wofiira. Kafukufuku wanena kuti makangaza amatha kuteteza ku khansa, kutsika kwa magazi, kuchepetsa cholesterol, komanso kukonza magwiridwe antchito.
Komabe, chipatsocho chiyenera kukhala amadya mokwanira chifukwa cha shuga wambiri. Mutha kuyisakaniza ndi seltzer kuti shuga azitha kuyang'aniridwa.
4. Mphesa Zofiira
Mitundu ya polyphenolic mu mphesa zofiira ndi yopindulitsa pa thanzi la munthu. Resveratrol, gawo la ma polyphenols amakhala ngati ma antioxidants ndikuthandizira kuteteza thupi lanu ku ziwopsezo zoyambitsidwa ndi ma cell akulu. Kudya moyenera kwa mphesa zofiira akuti kumathandiza kupewa kuyambika kwamavuto monga khansa komanso matenda amtima .
5. Maapulo
Maapulo ali zipatso zapamwamba kwambiri , kutanthauza kuti kuzidya kungalimbikitse thanzi la mtima ndikulimbikitsa kuwonda. Pectin yomwe ili m'maapulo imathandizira kukhala ndi thanzi labwino m'matumbo. Idyani maapulo ndi khungu lake kuti mupindule kwambiri.
Zipatsozi zimakhala ndi quercetin yambiri, flavonoid yomwe imatha kukhala ndi zotsutsana ndi khansa. Kafukufuku wochuluka wasonyeza kuti pali kugwirizana pakati pa kudya maapulo nthawi zonse ndi chiopsezo chochepa cha matenda amtima, khansa zina, ndi matenda ashuga .
6. Mananasi
Chipatso chachilendo ichi chitha kuthandiza kuchepetsa kutupa komanso kulimbikitsa kukula kwa minofu. Gulu lomwe limagwira ntchito lotchedwa bromelain mu chinanazi chimatengedwa ngati chowonjezera pazakudya chifukwa chazopindulitsa zathanzi. Mananazi muli manganese, omwe thupi limagwiritsanso ntchito kupanga mafupa ndi minofu.
7. nthochi
Potaziyamu yayikulu mu nthochi imapangitsa kuti pakhale mphamvu yabwino, ndipo nthochi imodzi imakhala ndi zopatsa mphamvu 105 ndi 26.95 g wamahydrohydrate. Zomwe zili ndi fiber nthochi yanthawi zonse imathandizanso kuyenda kwamatumbo nthawi zonse komanso mavuto am'mimba, monga zilonda zam'mimba ndi colitis.
8. Kutulutsidwa
Zolemba ali ndi asidi oleic, mafuta omwe amateteza mafuta omwe amathandiza kuchepetsa mafuta m'thupi. Malinga ndi kafukufukuyu, ma avocado atsimikiziridwa kuti amathandizira kukhala ndi mafuta athanzi okhala ndi mafuta athanzi kumachepetsa chiopsezo cha matenda amtima ndi sitiroko.
9. chogwirira
Mango ndi gwero labwino kwambiri la mavitamini C, mango ali ndi michere yambiri yosungunuka, yomwe imatha kukupindulitsani. Kafukufuku wanena kuti mango ali ndi mphamvu zowononga antioxidant komanso zotsutsana ndi zotupa zomwe zingathandize kuchepetsa ngozi zosiyanasiyana matenda .
10. Strawberries
Zipatso zopatsa thanzi izi zimakhala ndi vitamini C, manganese, folate ndi potaziyamu zomwe ndizothandiza kwambiri paumoyo wamunthu. Poyerekeza Kwa zipatso zina, sitiroberi ali ndi glycemic index, motero samayambitsa shuga wambiri wamagazi.
Mofananamo ndi zipatso zina, strawberries ali ndi mphamvu yowonjezera antioxidant, yomwe ingachepetse chiopsezo chanu cha matenda aakulu.
Onani Zolemba Pazolemba- [1]Veiga, M., Costa, E. M., Voss, G., Silva, S., & Pintado, M. (2019). Ubwino Waumisiri ndi Zaumoyo Za Zipatso ndi Masamba Zakumwa. M'makumwa Osamwa Mowa (pp. 363-405). Kusindikiza kwa Woodhead.
