Zomwe muyenera kudziwa zokhudza zipatso - miyala yamtengo wapatali ya dziko la zipatso

Mukapita ku supermarket, mumayang'ana mabokosi okongola a sitiroberi ndi mabuluberi ndipo mumawagula ndi chidwi, sichoncho? Kapena chipatso chofiira chokongola pamwamba pa keke... Zipatsozi ndi zazing'ono koma zimakhala ndi michere yambiri, ndipo zimathandiza kwambiri pa thanzi lathu. Lero, tiyeni tikambirane za zipatsozi, ubwino wake m'matupi athu, komanso zinthu zomwe tiyenera kusamala nazo mukamadya.

Kodi zipatso zimenezi ndi ziti?

Mwachidule, zipatso za mtengo wa Berry ndi zipatso zazing'ono, nthawi zambiri zokoma, nthawi zina zowawa pang'ono zomwe zimakhala ndi mbewu zingapo. Pali mitundu yambirimbiri ya zipatsozi padziko lonse lapansi. Zina zimalimidwa, pomwe zina zimamera kuthengo.

Taganizirani izi, ponena za zomera, ngakhale nthochi ndi tomato ndi zipatso! Koma tikamanena kuti 'zipatso' m'makambirano a tsiku ndi tsiku, zipatso monga sitiroberi, mabuluberi, ndi mabuloberi zimabwera m'maganizo mwanga, eti?

Sitroberi, yomwe ndi yotchuka kwambiri m'dziko lathu, si 'mabulosi enieni' m'chilengedwe. Ndi gawo lina la chomera. Koma zakudya zake ndizofanana. Mofananamo, ku Sri Lanka, tsopano mutha kupeza zinthu monga mabulosi abuluu ndi rasiberi. Zipatso zathu monga cranberries, karamba, himbutu, ndi gooseberries zimagwirizananso ndi banja la mabulosi awa.

Zipatso zina zodziwika bwino padziko lonse lapansi ndi Açai ndi Goji. Nthawi zambiri timazigula zouma komanso zaufa.

Ubwino wodabwitsa wa kudya zipatso pa thanzi

Mphamvu ya zakudya yomwe ili mkati mwa zipatso zazing'onozi ndi yodabwitsa. Zili ndi ma antioxidants ambiri. Izi zimateteza maselo a thupi lathu kuwonongeka ndipo zimatiteteza ku matenda osiyanasiyana.

Zimathandiza kuchepetsa kuchuluka kwa shuga m'magazi

Kafukufuku wapeza kuti zipatso, makamaka mabuluberi, zingathandize kuchepetsa kuchuluka kwa shuga m'magazi mwathu. Akuti utoto wabuluu wozama womwe uli m'zipatsozi umathandiza kuchepetsa kukwera kwa shuga m'magazi titadya.

Kodi zimathandiza kuteteza khansa?

Zipatso monga açai ndi rasiberi zakuda zili ndi ma antioxidants ambiri. Ma antioxidants amenewa amalimbana ndi ma free radicals, omwe amawononga maselo m'thupi lathu. Kafukufuku wasonyeza kuti amatha kuchepetsa chiopsezo cha mitundu ina ya khansa.

Sungani maso anu bwino.

Ma antioxidants apezeka kuti amathandiza kupewa Age-related Macular Degeneration (AMD), matenda a maso omwe amakhudza anthu ambiri akamakalamba. Ma antioxidants, monga vitamini C omwe amapezeka mu zipatso, angathandizenso kupewa matenda a ng'ala. Komabe, kafukufuku wowonjezereka akufunika pankhaniyi.

Zabwino kwambiri pa thanzi la mtima

Zipatso monga sitiroberi, mabuloberi, ndi ma raspberries zili ndi ulusi wosungunuka . Ulusi uwu umagwira ntchito ngati siponji. Umayamwa cholesterol yoyipa m'matumbo athu ndikuichotsa m'thupi ndi ndowe zathu. Ngati mungathe kuwonjezera magalamu 5-10 a ulusi wosungunukawu muzakudya zanu patsiku, mutha kuchepetsa kwambiri kuchuluka kwa cholesterol m'thupi lanu.

Zimathandiza kuchepetsa thupi

Ulusi uwu umawonjezera nthawi yomwe chakudya chathu chimatenga kuti chigayidwe. Chifukwa chake , timamva kukhuta kwa nthawi yayitali. Izi zimathandiza kuchepetsa kudya kwambiri komanso zimathandiza kuchepetsa kulemera kwa thupi.

Amachepetsa kutupa m'thupi

Kutupa kosatha, komwe kumapezeka m'matupi mwathu mosadziwa, kungayambitse matenda angapo, kuphatikizapo matenda a mtima, matenda a shuga, khansa, ndi kunenepa kwambiri. Ma polyphenols ndi ma antioxidants omwe amapezeka mu zipatso zimathandiza thupi kulimbana ndi kutupa kumeneku.

Kodi zipatso zimakhala ndi thanzi lotani?

Popeza pali mitundu yosiyanasiyana ya zipatso, zakudya zomwe zimadyedwa zimatha kusiyana pang'ono. Nazi zitsanzo zina:

Kawirikawiri, ndikokwanira kuwonjezera pafupifupi theka la chikho cha zipatso patsiku.

Samalani kwambiri mukamadya zipatso zomwe zimamera kuthengo!

Ndizachilendo kuthyola ndi kudya zipatso zakuthengo monga mango, mangosteen, ndi karamba m'midzi mwathu. Koma muyenera kuganizira kawiri musanathyole ndi kudya chipatso chakuthengo chomwe simukuchidziwa bwino. Nazi zifukwa zake:

• Samalani: Ngakhale kuti zingawoneke ngati zipatso zodyedwa, zipatso zina zakuthengo zimakhala ndi poizoni kwambiri . Kuzidya kungakupangitseni kudwala kwambiri. Choncho, musadye chilichonse chomwe simukutsimikiza 100%.
• Musamadule zipatso m'mbali mwa msewu: Utsi ndi fumbi kuchokera m'magalimoto zimatha kuipitsa zipatso za mitengo yomwe ili m'mbali mwa msewu. Choncho dulani zipatso kuchokera m'mitengo yomwe ili pafupi pang'ono ndi nkhalango.
• Samalani ndi mankhwala ophera tizilombo: Ngakhale zitakhala zipatso zakuthengo, wina akhoza kuti anazipopera ndi mtundu wina wa mankhwala ophera tizilombo.
• Sambani bwino musanadye: Kaya mudya zipatso zotani, ndikofunikira kuzitsuka bwino ndi madzi oyera musanadye.

Njira zosavuta zowonjezera zipatso ku chakudya chanu

Zipatso zimakoma kudya zosaphika kapena kuziika mu mbale zosiyanasiyana. Ngakhale kuphika kungachepetse vitamini C pang'ono, sikothandiza kwambiri.

• Onjezani zipatso zina mu oatmeal yanu yam'mawa, yogurt, makeke, kapena chimanga.
• Onjezani zipatso zina ku saladi yomwe mukupanga.
• Idyani zosaphika ngati chakudya chopepuka masana.
• Pangani smoothie yokoma yokhala ndi zipatso, yogurt, ndi nthochi.
• Onjezani ma rasiberi pang'ono mu galasi la mandimu ndikusangalala.