Hutano Mabhenefiti Ekudya Pepuru Rakajeka Zvibereko & Muriwo

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Vanachiremba vanowanzo kuraira kuti vatore michero yakawanda ine miriwo uye miriwo nekuti iwo ane ma antioxidants, chinhu chinobata basa guru mukudzivirira miviri yedu kubva kune vakasununguka radicals. Zvikafu zvine mavara hazvingopi chete huwandu hwerubatsiro rwehutano asi zvakare zvinowedzera imwe yakanaka yekuwedzera kune edu mahwendefa.

Michero yepepuru nemiriwo ndizvo zvinopisa kutsva zvechikafu gore rino uye unofanirwa kutanga kuzviisa mune chako chikafu. Chikafu chepepuru chinochengeta moyo wako wakagwinya, kuuraya maseru egomarara, kutumidza mashoma uye zvakanyanya kukosha zvine maantioxidants anonzi anthocyanins, chirimwa pigment chinopa michero nemiriwo yavo yakadzika tsvuku, yepepuru kana yebhuruu ^[1] .

Chikafu chine ruvara rwepepuru chine indoles izvo zvinovaka muviri zvinobva mumakemikari esarufa izvo zvinogona kudzikisira metabolism yemakonzojeni. Carcinogens inozivikanwa kuwedzera njodzi yekenza.

Rondedzero YeZvibereko zvePepuru Kuisanganisira Mune Kudya Kwako

1. Mucheka wepepuru

2. Maonde

3. Zvibereko zvekushushikana

4. Vakaomeswa

5. Plums uye plums dzakaomeswa

6. Mablackberries

7. Blueberries

8. Elderberries

9. Cranberries

10. Mabhiribheri

11. Chokeberries

Rondedzero YePepuru Miriwo Yekusanganisira MuDyeti Yako

1. Purple karoti

2. Purple makabheji

3. Asiparagasi yepepuru

4. Mbatatisi yepepuru

5. Maorivhi epepuru

6. Pepper

7. Ruvara rwepepuru

8. Ruvara rwepepuru

9. Purple hanyanisi

10. Purple broccoli

11. Purple artichokes

12. Purple radishes

Chinyorwa cheZviyo zvePepuru Kuisanganisira Mune Kudya Kwako

1. Chibage chepepuru

2. Mucheka wepepuru

3. Pepuru yegorosi

1. Kurwisa Maronda

Chidzidzo chakaburitswa muRondedzero Yezvekurima uye Chikafu Chemistry chakawana kuti maanthocyanins aripo mumabrackberries anoderedza kuumbwa kwezvironda zvemudumbu. Vatsvagiri vanodavira kuti maanthocyanin aya anodzivirira oxidation uye anowedzera chiitiko cheimwe yakakosha antioxidants, senge glutathione iyo inowanzovapo mumuviri. [piri] .

2. Simudzira mwoyo wakagwinya

Mimwe michero yepepuru yakaita semablackcurrants uye mabheribheri anokwanisa kudzikisa LDL (yakaipa) cholesterol uye nekuwedzera HDL (yakanaka) cholesterol. Kuwedzera kwehuwandu hweLDL cholesterol kunotungamira mukuumbwa kwemapango mumasvingo emadziro. Izvi zvinodzivirira kuyerera kweropa chaiko kunosvika pamoyo wako nemuviri wese, nokudaro zvichikusiya uri panjodzi huru yekurwara nemoyo nekurohwa [piri] .

3. Inhibit masero ekenza

Ongororo dzakawanda dzakaratidza kuti resveratrol iripo muzvikafu zvepepuru inogona kukonzera gomarara sero kufa mukenza yeropa, gomarara repazamu, gomarara reprostate, gomarara reganda, chiropa uye gomarara remapapu. Purple sweet potato ine simba rakasimba rekudzivirira kubva kukenza yekoloni [3] .

4. Wedzera ndangariro

Pepuru mbatatisi inozivikanwa kuva neyekurangarira-inowedzera mhedzisiro nekuda kwemaanthocyanins arimo. Iyo inobatsira mukudzivirira kudzika-zvine hukama nezera rehurongwa hwemitsipa uchikurudzira kudzidza nekurangarira [4] .

5. Dzivirira hutachiona hwehutachiona

Muriwo wakadai sehoriflower yepepuru, karoti yepepuru uye kabhuruu wepepuru zvinogona kurwisa hutachiona hweweti. Anthocyanins inogona kudzivirira maronda uye kuzvimba kunokonzerwa naH pylori, hutachiona hunokonzera maronda emudumbu uye hutachiona hwehutachiona. [5] .

6. Inoderedza BP

Mucheka wepepuru, mabheribheri, cranberries uye bhuruu zvine resveratrol, flavonoid iyo inogona kubatsira kudzikisa BP. Resveratrol inobatsira mukuzorodza iwo arterial madziro, ayo anotendera zvirinani kutenderera kweropa mumatsinga.

Ndeipi NdeYakanakisa Nzira Yekubika Purple Muchero Nezvirimwa?

Imwe yedzakanakisa nzira dzekuzvidya ndeyekuti dzive mbishi, dzakapiswa kana dzakakangwa. Nekuita izvi, iwe unowana inodiwa huwandu hweanthocyanins sezvo iwo ari emvura-akanyungudika uye achikwanisa kunyungudika mumvura.

Tangy Pepuru Coleslaw Recipe [6]

Zvisungo:

• 4 makapu akachekwa akachekwa epepuru kabichi
• 1 mukombe sauerkraut
• ½ mukombe wakachekwa red onion
• 2 tbsp hemp mbeu
• 2 akachekwa maapuro eambrosia
• Zvekupfeka:
• Uchi kuravira
• 2 tsp isina kugadziriswa gungwa munyu

Maitiro:

• Sanganisa ese saradhi uye ekupfeka zvigadzirwa zvakasiyana
• Gadzirai ose pamwe chete kusvikira saladhi yakave yakafukidzwa.
• Nakidzwa nechikafu chako chinonaka!

1. [1]Khoo, H. E., Azlan, A., Tang, S. T., & Lim, S. M. (2017). Anthocyanidins uye anthocyanins: mavara ane mavara sekudya, mishonga yemishonga, uye izvo zvinogona kubatsira hutano. Kudya & chikafu chekutsvaga, 61 (1), 1361779.

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