8-da Geed ee ugu Caafimaad Fiican Waxaad Cuni Kartaan

Qanacsan

• 1. Buluugga
• 2. Raspberries
• 3. Goji berry
• 4. Strawberries
• 5. Bilberries
• 6. Beerta Acai
• 7. Cranberries
• 8. Canab
• Qeybta hoose

Isteroberi waa yaryar, jilicsan, miro wareegsan oo midabbo kala duwan leh - badanaa buluug, casaan, ama guduud.

Waxay yihiin macaan ama dhadhan dhadhan badiyaa waxaana badanaa loo isticmaalaa keydinta, macaanka, iyo macmacaanka.

Berries waxay u muuqdaan inay leeyihiin muuqaal nafaqo oo wanaagsan. Waxay caadi ahaan ku badan yihiin fiber, fitamiin C, iyo polyphenols antioxidant.

Natiijo ahaan, ku darida miraha cuntadaada ayaa kaa caawin karta kahortaga iyo yareynta calaamadaha cuduro badan oo raaga.

Waa kuwan 8 ka mid ah miraha ugu caafimaad badan ee aad cuni karto.

1. Buluugga

Blueberries waa miro caan ah oo u adeega il muhiim ah fitamiin K.

Hal koob (148 garaam) oo buluug ah ayaa bixiya nafaqooyinka soo socda ():

• Kalori:
  84
• Fiber:
  3.6 garaam
• Faytamiin
  C: 16% ee DV
• Faytamiin
  K: 24% ee DV
• Manganese:
  22% ee DV

Blueberries sidoo kale waxaa kujira polyphenols antioxidant loo yaqaan anthocyanins ().

Anthocyanins-ka ka yimaada buluuga ayaa laga yaabaa inuu yareeyo buufiska oksidheerka, sidaas awgeedna hoos u dhigta halista cudurka wadnaha ee dadka caafimaadka qaba iyo kuwa halista sare ugu jira cudurka (,,,).

Intaa waxaa sii dheer, miraha buluugga ah ayaa laga yaabaa inay horumariyaan dhinacyada kale ee caafimaadka wadnaha iyagoo hoos u dhigaya "xun" LDL kolestaroolka ku jira dhiigga, yaraynta halista wadno-qabadka, iyo kor u qaadidda shaqada halbowlayaasha (,,).

Buluuga ayaa laga yaabaa inuu yareeyo halista cudurka macaanka sidoo kale. Daraasaduhu waxay muujiyeen in buluugga ama isku-darka buluugga bioactive-ka ay hagaajin karaan xasaasiyadda insulin-ta oo ay yareyn karaan halista cudurka macaanka nooca 2 illaa 26% (,).

Daraasad ballaadhan oo indha indhayn ah ayaa muujisay in dadka cuna buluugga sidoo kale ay leeyihiin heerar gaabis ah oo garasho garasho, taasoo la micno ah in maskaxdooda ay caafimaad ahaan sii fiicnaato markay gaboobaan ().

Si kastaba ha noqotee, cilmi baaris dheeraad ah ayaa loo baahan yahay si loo ogaado doorka saxda ah ee buluugga ay ka ciyaaraan caafimaadka maskaxda.

soo koobidBuluuga ayaa ka kooban
qadar wanaagsan oo ah faybar, fitamiin C, iyo antioxidant anthocyanins. Cunista
buluuga ayaa laga yaabaa inuu kaa caawiyo yareynta waxyaabaha halista u ah cudurka wadnaha iyo kaadi macaanka.

2. Raspberries

Raspberries waxaa badanaa loo isticmaalaa macmacaanka waxayna u adeegaan il aad ufiican oo fiber ah.

Hal koob (123 garaam) oo ah nooca loo yaqaan 'raspberries' ayaa bixiya ():

• Kalori:
  64
• Fiber:
  8 garaam
• Faytamiin
  C: 36% ee DV
• Faytamiin
  K: 8% ee DV
• Manganese:
  36% ee DV

Raspberries sidoo kale waxaa ku jira polyphenols antioxidant loo yaqaan 'ellagitannins', oo kaa caawin kara yareynta cadaadiska oksida ().

Mid ka mid ah daraasadda ayaa muujisay in markii ay baaskiillayyaashu cabbeen cabitaan ay ku jiraan miraha loo yaqaan 'raspberries' iyo noocyo kale oo berry ah, diiqadda oksidheer ee ay sababto jimicsiga ayaa aad hoos ugu dhacday ()

Noocyada ugu badan ee la cuno waa noocyada casaanka ama casaanka Mareykanka. Si kastaba ha noqotee, waxaa jira noocyo badan oo noocyo kala duwan ah, iyo noocyada loo yaqaan 'raspberries' madow ayaa la muujiyey inay leeyihiin faa'iidooyin caafimaad oo fara badan, sidoo kale.

Rasberiga madow waxay si gaar ah ugufiicnaan karaan caafimaadka wadnaha. Daraasaduhu waxay caddeeyeen in miraha loo yaqaan 'raspberries' madow ay yareyn karaan waxyaabaha halista u ah cudurrada wadnaha, sida cadaadiska dhiigga iyo kolestaroolka dhiigga (,,).

Daraasado kale ayaa muujiyey in miro madow ay yareyn karaan caabuqa dadka qaba cillad dheef-shiid kiimikaad ().

Si kastaba ha noqotee, daraasadahaani aad bay u yaraayeen. Cilmi baaris dheeraad ah ayaa loo baahan yahay si loo xaqiijiyo faa'iidooyinka miraha madow.

Soo Koobid

Raspberries ayaa ka buuxa
fiber iyo polyphenols antioxidant. Koofiyadaha madow, gaar ahaan, waa laga yaabaa
faa iideyso caafimaadka wadnaha.

3. Goji berry

Beerta Goji, oo sidoo kale loo yaqaan 'wolfberries', waxay ku dhashaan Shiinaha, waxaana loo isticmaalaa dawooyinka dhaqanka. Dhawaan waxay noqdeen kuwa caan ka ah dunida reer galbeedka.

Hal ounce (28 garaam) oo goji berry ah ayaa la siiyaa ():

• Kalori:
  98
• Fiber:
  3.7 garaam
• Faytamiin
  C: 15% ee DV
• Faytamiin
  J: 42% ee DV
• Bir:
  11% ee DV

Berriga Goji sidoo kale waxaa ku jira heerar sare oo ah fitamiin A iyo zeaxanthin, oo labaduba muhiim u ah caafimaadka indhaha.

Hal daraasad oo lagu sameeyay 150 qof oo waayeel ah ayaa lagu ogaaday in cunista 14 garaam oo ah sameynta caano ku saleysan goji berry maalintii ay yareyneyso hoos u dhaca caafimaadka indhaha sababo gabow. Daraasaddan, oo ay weheliso daraasad labaad oo la mid ah, ayaa muujisay in cunista miraha goji ay sare u qaadi karaan heerarka zeaxanthin ee dhiigga (,).

Sida noocyo kale oo badan, goji berry waxay ka kooban yihiin polyphenols antioxidant. Hal daraasad ayaa lagu ogaaday in cabitaanka cabitaanka goji berry muddo 30 maalmood ah uu kordhiyay heerarka antioxidant-ka ee dhiigga ee caafimaadka leh, dadka da'da weyn ee Shiinaha ().

Daraasad kale ayaa lagu ogaaday in cabitaanka cabitaanka goji berry muddo 2 toddobaad ah uu kordhiyay dheef-shiid kiimikaad iyo hoos u dhigista cabirka dhexda dadka cayilan ().

Soo KoobidBeriga Goji waa
gaar ahaan hodanka ku ah nafaqooyinka ka qayb qaata caafimaadka indhaha. Waxay kaloo ka kooban yihiin
antioxidants muhiim ah.

4. Strawberries

Strawberries waa mid ka mid ah miraha ugu badan ee adduunka laga cuno sidoo kale waa mid ka mid ah ilaha ugu wanaagsan ee laga helo fitamiin C.

Hal koob (144 garaam) oo ah geedo miro dhan ayaa bixiya ():

• Kalori:
  46
• Fiber:
  3 garaam
• Faytamiin
  C: 97% ee DV
• Manganese:
  24% ee DV

Strawberries waxay u fiican yihiin caafimaadka wadnaha. Xaqiiqdii, daraasad lagu sameeyay in ka badan 93,000 oo haween ah ayaa lagu ogaaday in kuwa cunay in ka badan 3 qaybood oo ah strawberries iyo buluug toddobaadkii ay in ka badan 30% ka hooseeyaan halista wadno qabadka ().

Daraasado kale ayaa muujiyay in strawberries ay yareyn karto dhowr arrimood oo halista u ah cudurka wadnaha oo ay ku jiraan kolestaroolka dhiigga, triglycerides, iyo walbahaarka oksida (,,,).

Strawberries waxay sidoo kale yareyn kartaa caabuqa iyadoo hoos u dhigeysa kiimikooyinka caabuqa ee dhiiga ku jira, sida IL-1β, IL-6, iyo protein C-reactive (CRP) (,,).

Intaa waxaa sii dheer, strawberries ayaa laga yaabaa inay gacan ka geysato xakameynta heerarka sonkorta dhiigga, taas oo muhiim u ah ka hortagga cudurka macaanka ().

Xaqiiqdii, daraasad lagu sameeyay in ka badan 200,000 oo qof ayaa lagu ogaaday in cunista strawberries ay yareyn karto halista cudurka macaanka nooca 2 ilaa iyo 18% ().

Ugu dambeyntiina, daraasad kale ayaa muujisay in cunista 2 wiqiyadood (60 garaam) maalintii oo ah budada strawberry ee la qaboojiyey la yareeyey culeyska oksidheerka iyo kiimikooyinka caabuqa ee dadka halista ugu jira inuu ku dhaco kansarka hunguriga ()

Soo Koobid

Strawberries waa an
isha fiican ee fiitamiin C. Waxaa la xaqiijiyay inay yareeyaan waxyaabaha halista u ah wadnaha
cudurka iyo gacan ka geysashada xakameynta sonkorta dhiigga.

5. Bilberries

Bilberries waxay aad ugu egyihiin buluugga, labadoodana badanaa wey wareersan yihiin. Bilberries waxay u dhasheen Yurub, halka buluuga ay u dhasheen Waqooyiga Ameerika.

3.5 wiqiyadood (100 garaam) oo ah bilberi ayaa bixiya (36):

• Kalori:
  43
• Fiber:
  4,6 garaam
• Faytamiin
  C: 16% ee DV
• Faytamiin
  E: 12% ee DV

Daraasado badan oo cilmiyaysan ayaa muujiyey in bilberries ay waxtar u leeyihiin yareynta caabuqa.

Daraasado dhowr ah ayaa muujiyay in cunista bilberiga ama cabitaanka casiirka bilberry ay yareyn karto caabuqa dadka halista ugu jira cudurka wadnaha ama cilladda dheef-shiid kiimikaadka (,).

Daraasad kale oo lagu sameeyay 110 haween ah ayaa lagu ogaaday in cunista bilberka qiyaastii 1 bilood ay yareyneyso heerarka astaamaha endothelial ee ku lug leh horumarinta cudurka wadnaha. Bilberries sidoo kale waxay yareeyeen wareegga dhexda 0.5 inji (1.2 cm) iyo culeyska 0.4 rodol (0.2 kgs) ().

Daraasad gaar ah ayaa lagu ogaaday in cunista cuntada hodanka ku ah bilberiga, miraha dhan, iyo kaluunka ay yareeyaan sonkorta dhiiga ee dadka qaba sonkorta dhiiga sare ().

Bilberries sidoo kale waxay kordhin karaan "wanaagsan" kolestaroolka HDL waxayna yareeyaan "xun" LDL kolestaroolka (,).

Soo Koobid

Bilberries waa isku mid
buluugga ah waxayna waxtar u leeyihiin yareynta caabuqa. Sidoo kale way ku caawin karaan
yaree miisaanka iyo kolestaroolka dhiigga.

6. Beerta Acai

Berryda Acai waxay ku koraan geedo timireedka acai oo udhashay gobolka Brazil ee Amazon.

Waxay noqdeen kaabis cunto caan ah oo caan ah sababtoo ah maadada antioxidant-ka sareysa awgeed.

3.5 wiqiyadood (100 garaam) oo ah acai berry shiidan ayaa bixisa ():

• Kalori:
  70
• Fiber:
  5 garaam

Maskaxda ku hay in miraha acai badiyaa la cuno la qalajiyey ama la qaboojiyey, taas oo saameyn ku yeelan karta nafaqada.

Berry Acai waa mid ka mid ah ilaha ugu wanaagsan ee laga helo polyphenols antioxidant waxaana ku jiri kara ilaa 10 jeer antioxidant ka badan buluuga ().

Marka loo isticmaalo cabitaan ahaan ama saxarka, miraha acai waxay kordhin karaan heerarka antioxidant-ka dhiigga waxayna yareeyn karaan kiimikooyinka ku lug leh walbahaarka oksidheer (,).

Intaa waxaa sii dheer, acai berry pulp ayaa la muujiyey si loo yareeyo sonkorta dhiigga, insulin, iyo heerarka kolestaroolka dhiigga ee dadka waaweyn ee miisaanka culus ee cunay 200 garaam maalintiiba 1 bilood ().

Saameyntan waxaa sidoo kale lagu muujiyey cayaaraha. Cabitaanka 3 wiqiyadood (100 ml) oo ah isku-darka casiirka 'acai' muddo 6 toddobaad ah ayaa hoos u dhigay kolestaroolka dhiigga iyo yareynta diiqadda oksidheer jimicsiga ka dib, taas oo dedejin karta ka soo kabashada dhaawaca murqaha ().

Antioxidants-ka ku jira acai ayaa sidoo kale laga yaabaa inuu gacan ka geysto yareynta astaamaha cudurka osteoarthritis. Daraasad lagu sameeyay dadka qaba cudurka loo yaqaan 'osteoarthritis' ayaa lagu ogaaday in cabitaanka 4 wiqiyadood (120 ml) oo casiir ah oo loo yaqaan 'acai juice' maalin kasta muddo 12 toddobaad ah ay si weyn hoos ugu dhigtay xanuunka oo ay horumariso nolol maalmeedka ().

Soo KoobidBerry Acai ayaa ka kooban
xaddi badan oo antioxidants ah, oo kaa caawin kara yareynta kolestaroolka dhiigga,
diiqadda oksidheerka, iyo xitaa yareynta calaamadaha cudurka osteoarthritis.

7. Cranberries

Cranberries waa miro aad u caafimaad qaba dhadhan dhanaan.

Marar dhif ah ayaa la cunaa iyadoo ceyriin ah. Taabadalkeed, waxaa badanaa loo cunaa sidii casiir ahaan.

1 koob (110 garaam) oo ah iniin ceeriin ah waxay bixisaa (50):

• Kalori:
  46
• Fiber:
  3.6 garaam
• Faytamiin
  C: 16% ee DV
• Manganese:
  12% ee DV

Sida miraha kale, karamberriga waxaa ku jira polyphenols antioxidant. Si kastaba ha noqotee, badankood antioxidantyadan waxay kujiraan maqaarka karamberriga. Sidaa darteed, casiirka karamberriga kuma jiraan polyphenols badan ().

Faa'iidada caafimaad ee ugu caansan ee loo yaqaan 'karabber' waa awooddooda ay ku yareyneyso halista infekshinka kaadi mareenka (UTIs).

Kiimikooyin gaar ah ee ku jira karamberriga ayaa ka hortaga bakteeriyada E. coli ka joogsashada darbiga kaadiheysta ama kaadi mareenka, sidaas darteed yareynta halista infekshinka (,).

Daraasado badan ayaa muujiyay in cabitaanka casiirka karamberriga ama qaadashada kaabashka 'karaberberry' ay yareyn karto halista UTIs (,,,).

Casiirka karamberriga ayaa yareyn kara halista cudurada kale sidoo kale.

H. pylori waa nooc bakteeriya ah oo sababi kara boogaha caloosha iyo kansarka. Daraasado dhowr ah ayaa muujiyay in casiirka karamberriga uu ka hortagi karo H. pylori ku xirnaanshaha darbiga caloosha sidaasna looga hortago infekshinka (,).

Casiirka Cranberry wuxuu kaloo muujiyey faa iidooyin kala duwan ee caafimaadka wadnaha. Daraasado badan ayaa lagu ogaaday in cabitaanka casiirka karamberriga ay yareyn karto kolestaroolka, cadaadiska dhiigga, diiqadda oksidheerka, iyo "qallafsanaanta" halbowlayaasha (,,,).

Si kastaba ha noqotee, waxaa ugu wanaagsan in laga fogaado noocyada casiirka karamberriga leh sonkor badan oo lagu daray.

Soo KoobidCranberries iyo
casiirka karamberriga wuxuu yarayn karaa halista kaadi mareenka iyo infekshinka caloosha iyo
waxay ka faa'iideysan kartaa caafimaadka wadnaha. Si kastaba ha noqotee, waxaa fiican in laga fogaado casiirka leh waxyaabo badan oo lagu daray
sonkorta

8. Canab

Canabku si ballaaran ayaa loo wada cunaa gebi ahaan, miro ceyriin ah ama casiir, khamri, sabiib, ama khal.

Hal koob (151 garaam) oo dhan, canab cayriin ayaa bixiya ():

• Kalori:
  104
• Fiber:
  1.4 garaam
• Faytamiin
  C: 5% ee DV
• Faytamiin
  K: 18% ee DV

Maqaarka iyo miraha canabku waa isha ugu wanaagsan ee polyphenols antioxidant. Daraasado badan ayaa muujiyay in soosaarida polyphenol abuurka canabka ay hoos u dhigi karto cadaadiska dhiigga iyo garaaca wadnaha labadaba, ().

Si kastaba ha noqotee, inbadan oo ka mid ah daraasaddan ayaa yaraa. Daraasado kale ayaa cadeynaya in saameynta polyphenols ee cadaadiska dhiigga aysan wali caddayn ().

Daraasad indho indheyn ballaaran ah ayaa lagu ogaaday in cunista canab ama sabiib 3 jeer usbuucii ay la xiriirto 12% hoos u dhigista halista cudurka macaanka nooca 2aad ().

Daraasad kale ayaa lagu ogaaday in cunista 17 wiqiyadood (500 garaam) oo canab ah maalintii 8 usbuuc ay hoos u dhigtay kolestaroolka dhiigga iyo diiqadda oksidheer ee dadka qaba kolestaroolka sare ().

Ugu dambeyntiina, casiirka canabku wuxuu xitaa waxtar u yeelan karaa caafimaadka maskaxda. Daraasad yar oo lagu sameeyay 25 haween ah ayaa lagu ogaaday in cabitaanka 12 wiqiyadood (355 ml) oo ah cabitaanka canabka ee loo yaqaan 'Concord juice' maalin kasta muddo 12 toddobaad ah ay si weyn kor ugu qaaday xusuusta iyo waxqabadka wadista ().

Soo KoobidCanab, gaar ahaan
abuurka iyo maqaarka, waxaa ka buuxa antioxidants. Waxay kaa caawin karaan yareynta dhiigga
kolestaroolka iyo nooca sonkorowga halista halka ay sidoo kale ka faa'iideysanayaan caafimaadka maskaxda.

Qeybta hoose

Berry waa qaar ka mid ah cunnooyinka ugu caafimaad fiican ee aad cuni karto, maadaama ay ku yar yihiin kalooriyada laakiin ay ku badan yihiin faybar, fitamiin C, iyo antioxidants.

Berry badan ayaa leh faa'iidooyin la xaqiijiyay ee caafimaadka wadnaha. Kuwaas waxaa ka mid ah hoos u dhigidda cadaadiska dhiigga iyo kolestaroolka, iyadoo yareyneysa buuqa jirka.

Waxay sidoo kale kaa caawin karaan yareynta halista nooca 2aad ee sonkorowga iyagoo u dhaqmaya sida ugu fiican ee beddelashada fudud ee sonkorta leh.

Iskuday inaad cunto qaybo yar oo miro ah usbuucii oo aad tijaabiso noocyo kala duwan. Waxay sameeyaan cunno fudud ama quraac caafimaad leh.