Melemo e 7 e Tsotehang ea Bophelo ba Cherries

Litaba

• 1. E pakiloe ka limatlafatsi
• 2. Ho ruile li-antioxidants le metsoako e khahlanong le ho ruruha
• 3. E ka matlafatsa boikoetliso ba 'mele
• 4. E kanna ea ruisa bophelo bo botle ba pelo
• 5. E ka ntlafatsa matšoao a ramatiki le gout
• 6. E ka ntlafatsa boleng ba boroko
• 7. Ho bonolo ho e eketsa lijong tsa hau
• Ntlha ea bohlokoa

Li-cherry ke e 'ngoe ea litholoana tse ratoang haholo,' me ka lebaka le utloahalang.

Ha li monate feela empa li boetse li paka livithamini, liminerale, le metsoako ea limela e nang le litlamorao tse matla tsa bophelo bo botle.

Mona ke melemo e 7 e khahlisang ea cherries.

1. E pakiloe ka limatlafatsi

Li-cherry ke litholoana tse nyane tsa majoe tse tlang ka mebala le tatso tse fapaneng. Ho na le mekhahlelo e 'meli e meholo - li-cherry le li-cherries tse tsoekere, kapa Prunus cerasus L. le Prunus avium L., ka ho latellana.

Mebala ea tsona e ka fapana ho tloha bosehla ho ea ho bofubelu bo tebileng bo botšo.

Mefuta eohle e na le phepo e ntle ebile e na le fiber, livithamini le liminerale.

Senoelo se le seng (li-gram tse 154) tsa li-cherries tse tsoekere, tse tala, tse pentiloeng li fana ka ():

• Lik'halori: 97
• Liprotheine: 2 dikgerama
• Li-carb: 25 dikgerama
• Faeba: 3 dikgerama
• Vithamine C: 18% ea Boleng ba Letsatsi le Letsatsi (DV)
• Potasiamo: 10% ea DV
• Koporo: 5% ea DV
• Manganese: 5% ea DV

Limatlafatsi tsena, haholo-holo fiber, vithamine C le potasiamo, li thusa bophelo bo botle ka litsela tse ngata.

Vithamine C e bohlokoa bakeng sa ho boloka sesole sa hau sa 'mele le bophelo bo botle ba letlalo ha potasiamo e hlokahala bakeng sa ho honyela ha mesifa, ts'ebetso ea methapo, taolo ea khatello ea mali, le lits'ebetso tse ling tse ngata tse mahlonoko tsa mmele (,).

Li-cherries le tsona ke mohloli o motle oa fiber, e thusang ho boloka tsamaiso ea hau ea tšilo ea lijo e phela hantle ka ho fehla baktheria e ntle ea mala le ho khothaletsa ho tloaela mala ().

Hape, li fana ka livithamini tsa B, manganese, koporo, magnesium le vithamine K.

Kakaretso Li-cherry ke mohloli o motle oa vithamine C, potasiamo, fiber le limatlafatsi tse ling tseo 'mele oa hau o hlokang ho li sebetsa hantle.

2. Ho ruile li-antioxidants le metsoako e khahlanong le ho ruruha

Khakanyo e phahameng ea metsoako ea limela ho cherries e kanna ea ikarabella bakeng sa melemo ena e mengata ea bophelo bo botle ba tholoana ena.

Le ha bongata le mofuta di ka fapana ho ya ka mefuta, di-cherry tsohle di tletse ka dithibela-mafu le metswako e lwantshang ho ruruha.

Motsoako ona o phahameng oa antioxidant o ka thusa ho loants'a khatello ea mali, boemo bo amanang le maloetse a mangata a sa foleng le ho tsofala pele ho nako ().

Ebile, tlhahlobo e le 'ngoe e fumane hore ho ja li-cherries ka katleho ho fokolitse ho ruruha liphuputsong tse 11 ho tse 16 le matšoao a khatello ea mali ho lithuto tse 8 ho tse 10 ().

Li-cherries li na le li-polyphenol tse ngata, sehlopha se seholo sa lik'hemik'hale tsa limela tse thusang ho loants'a tšenyo ea lisele, ho fokotsa ho ruruha le ho khothaletsa bophelo bo botle ka kakaretso (,).

Ebile, lijo tse nang le polyphenol tse ngata li ka sireletsa maemong a mangata a sa foleng, ho kenyelletsa lefu la pelo, lefu la tsoekere, ho fokotseha hoa kelello le mofetše o itseng ().

Litholoana tsena tsa majoe li boetse li na le li-pigment tsa carotenoid tse kang beta-carotene le vithamine C, tseo ka bobeli li nang le li-anti-inflammatory le antioxidant hape ().

Kakaretso Li-cherries tsohle li na le li-antioxidants le metsoako e khahlanong le ho ruruha, e ka fokotsang kotsi ea mafu a sa foleng le ho khothaletsa bophelo bo botle ka kakaretso.

3. E ka matlafatsa boikoetliso ba 'mele

Phuputso e bonts'a hore metsoako e thibelang ho ruruha le antioxidant ea cherries e ka thusa ho kokobetsa bohloko ba mesifa bo bakiloeng ke boikoetliso, tšenyo le ho ruruha (,).

Li-cherries tsa tart le lero la tsona li bonahala li sebetsa ho feta mefuta e tsoekere, leha tse peli li ka thusa baatlelete.

Ho fumanoe lero la tart cherry le ho tsepamisa mohopolo ho potlakisa ho hlaphoheloa ha mesifa, ho fokotsa bohloko bo bakoang ke ho ikoetlisa, le ho thibela tahlehelo ea matla ho baatlelete ba maemo a holimo, joalo ka bapalami ba libaesekele le limathi tsa marathon ().

Ntle le moo, bopaki bo bong bo bontša hore lihlahisoa tsa ciliegia li ka ntlafatsa ts'ebetso ea boikoetliso.

Phuputso e entsoeng ho limathi tse 27 tsa mamello e bontšitse hore ba jeleng li-cherries tse 480 mg tsa phofshoana letsatsi le leng le le leng matsatsi a 10 pele halofo ea marathone e etsa karolelano ea makhetlo a 13% a lebelo le ho ba le mesifa e fokolang ho feta sehlopha sa placebo ().

Leha lithuto tse ngata tse hlahlobang maqhama lipakeng tsa cherries le boikoetliso li kenyelletsa baatlelete ba koetlisitsoeng, lero la tart cherry le lona le ka thusa bao e seng baatlelete.

Phuputso e entsoeng ho basali ba 20 ba mafolofolo e hlokometse hore ba noang li-ouniti tse 60 (60 ml) tsa lero la ciliegia ea tart habeli ka letsatsi bakeng sa matsatsi a 8 ba fola kapele mme ba na le tšenyo e nyane ea mesifa le bohloko ha ba qeta ho ikoetlisa khafetsa, ho bapisoa le sehlopha sa placebo ().

Leha e ts'episa, liphuputso tsena li amana le lihlahisoa tsa ciliegia tse ngata, joalo ka lero le phofo. Ha ho hlake hore na o tla hloka ho ja li-cherries tse kae tse ncha ho hlahisa litholoana tse tšoanang.

Kakaretso Ho ja li-cherries, haholo lihlahisoa tsa ciliegia tse kang lero le phofo, ho ka ntlafatsa ts'ebetso ea baatlelete le ho fokotsa tšenyo e bakiloeng ke mesifa le bohloko.

4. E kanna ea ruisa bophelo bo botle ba pelo

Ho eketsa ho ja ha hau litholoana tse nang le limatlafatsi tse ngata joaloka cherries ke tsela e monate ea ho sireletsa pelo ea hau.

Liphuputso tse ngata li bonts'a hore lijo tse nang le litholoana tse ngata li amahanngoa le kotsi e fokotsehileng ea lefu la pelo ().

Li-cherries li na le molemo o khethehileng ntlheng ena, kaha li na le limatlafatsi tse ngata le metsoako e tsebahalang ho ntlafatsa bophelo bo botle ba pelo, ho kenyeletsoa potasiamo le polyphenol antioxidants.

Senoelo se le seng feela (li-gram tsa 154) tsa li-cherries tse tsoekere li fana ka 10% ea DV bakeng sa potasiamo, diminerale e bohlokoa bakeng sa ho boloka pelo ea hau e phetse hantle.

Ho hlokahala ho boloka ho otla ha pelo khafetsa mme ho thusa ho tlosa sodium e feteletseng 'meleng oa hau, ho laola khatello ea mali ea hau ().

Ke ka lebaka lena palo e phahameng ea potasiamo e amanang le ho fokotsa menyetla ea lefu la pelo le stroke ().

Ho feta moo, li-cherries li na le li-antioxidants tse matla tsa polyphenol, ho kenyeletsoa li-anthocyanin, flavonols le catechins, tse ka thusang ho boloka pelo ea hau e phetse hantle ka ho itšireletsa khahlanong le tšenyo ea lisele le ho fokotsa ho ruruha ().

Ebile, phuputso e entsoeng ho batho ba 84,158 e fumane hore lipalo tse phahameng tsa li-polyphenols - haholo-holo li-anthocyanin, flavonols le katekine - li amahanngoa le kotsi e fokotsehileng haholo ea lefu la pelo ho feta lilemo tse 5 ().

Kakaretso Li-cherries li tletse potasiamo le polyphenol antioxidants, tse nang le matla a sireletsang pelo.

5. E ka ntlafatsa matšoao a ramatiki le gout

Ka lebaka la litlamorao tsa tsona tse matla tse khahlano le ho ruruha, li-cherries li ka fokotsa matšoao a ramatiki le gout, mofuta oa ramatiki o bakoang ke pokello ea uric acid e ka lebisang ho ruruheng ho feteletseng, ho ruruha le bohloko manonyellong a hau.

Liphuputso tse ngata li bontša hore li-cherries li thusa ho thibela khatello ea mali le ho fokotsa ho ruruha ka ho hatella liprotheine tsa ho ruruha, tse ka thusang ho fokotsa matšoao a amanang le ramatiki.

Hape, li ka fokotsa maemo a uric acid 'meleng oa hau, tsa etsa hore li be molemo haholo ho ba nang le gout.

Phuputso e entsoeng ho basali ba 10 e fumane hore ho ja li-cherries tse tsoekere tse 2 (li-ounces tse 10 kapa tse 280) kamora ho theola lebelo le potlakileng la protheine ea C-reactive (CRP) le ho fokotsa haholo maemo a asiti ea uric lihora tse 5 kamora ho sebelisoa ().

Phuputso e nngwe ho batho ba 633 ba nang le gout e bontshitse hore ba jeleng cherries e foreshe ho feta matsatsi a 2 ba na le litlhaselo tse fokolang tsa gout ho feta ba sa jang tholoana.

Ntle le moo, phuputso e senotse hore ha phepelo ea cheri e kopantsoe le gout meriana allopurinol, litlhaselo tsa gout li ne li le tlase ho 75% ho feta nakong ea ha ho ne ho sa je li-cherries kapa allopurinol ().

Kakaretso Phuputso e supa hore matla a matla a anti-inflammatory a cherries a ka thusa ba nang le ramatiki le gout.

6. E ka ntlafatsa boleng ba boroko

Ho ja li-cherries kapa ho noa lero la cherry ho ka thusa ho ntlafatsa boleng ba boroko.

Melemo ena e khothalletsang boroko e ka bakoa ke tholoana e ngata ea metsoako ea limela. Ntle le moo, li-cherries li na le melatonin, ntho e thusang ho laola tsela eo u robalang ka eona ().

Phuputso e entsoeng ho batho ba 20 e bontšitse hore ba noang lero la tart cherry ka matsatsi a 7 ba bile le keketseho e kholo maemong a melatonin, nako ea ho robala le boleng ba boroko, ha ho bapisoa le placebo ().

Ka mokhoa o ts'oanang, thuto ea libeke tse 2 ho batho ba baholo ba nang le boroko e fumane hore ho noa kopi e le 'ngoe (240 ml) ea lero la ciliegia pele o robala ho eketsa nako ea boroko ka metsotso e 84 ().

Leha ho le joalo, lithuto tsena li sebelisa lihlahisoa tsa ciliegia tse tsepamisitsoeng. Ha ho hlake hore na ho ja li-cherries tse ncha pele ho robala ho ka ba le phello e ts'oanang.

Qetellong, ho hlokahala lithuto tse ling ho utloisisa hantle hore na ho ja li-cherries le lihlahisoa tsa ciliegia ho ka thusa joang ho robala.

Kakaretso Li-cherries li na le metsoako e thibelang ho ruruha le melatonin, e ka thusang ho ntlafatsa boleng ba boroko ho batho ba bang.

7. Ho bonolo ho e eketsa lijong tsa hau

Li-cherry li tenyetseha ebile li monate ka mokhoa o makatsang.

Mefuta e 'meli e tsoekere le e tart e kopane hantle le lijo tse ngata. Hape, lihlahisoa tse amanang le tsona, tse kang li-cherries tse omisitsoeng, phofo ea ciliegia le lero la ciliegia, li eketsa litlatsetso tse ngata tse khahlisang.

Mona ke mekhoa ea ho kenyelletsa li-cherries lijong tsa hau:

• Li natefele e le seneke se monate.
• Bapisa li-cherries tse omisitsoeng tse nang le chokolete e lefifi, li-flakes tsa coconut tse sa tsoekere, le lialmonde tsa letsoai bakeng sa motswako o monate o iketselitsoeng.
• Etsa komporo ea ciliegia ka tart e nang le serame kapa li-cherries tse monate le khaba ka yogurt, oatmeal kapa chia pudding.
• Kenya li-cherries tse halikiloeng ka halofo, le salate ea litholoana.
• Kenya li-cherries tse omisitsoeng ka har'a thepa e besitsoeng bakeng sa ho raha monate oa tlhaho.
• Kenya lero la ciliegia ea tart ho metsi a phatsimang le holimo ka lekhalo la lemone bakeng sa mocktail e monate.
• Kenya li-cherries tse ncha kapa tse phehiloeng ho ice cream, pie, crumbles le li-dessert tse ling.
• Etsa sauce ea maiketsetso ea ciliegia eo u ka e sebelisang ka lijana tsa nama kapa tsa likhoho.
• Koahela salsa ea ciliegia ka li-cherries tse halikiloeng le litlama tse ncha tse kang basil ho sebeletsa hammoho le lijo tse hlabosang.
• Kenya li-cherries tse nang le serame ho smoothie eo u e ratang haholo.

Monyetla oa ho sebelisa li-cherries ka kichineng ea hau ha o fele, kahoo o seke oa tšaba ho leka.

Kakaretso Li-cherries li ka sebelisoa ka litsela tse ngata mefuteng e tsoekere le e monate.

Ntlha ea bohlokoa

Li-cherries li na le phepo e ntle haholo 'me li fana ka melemo e mengata ea bophelo bo botle.

Hase feela hore li na le mefuta e mengata ea limela tse matla tse ka thusang ho fokotsa ho ruruha, empa ho li ja ho ka ntlafatsa boroko, ho matlafatsa bophelo ba pelo, le ho fola kapele kamora ho ikoetlisa.

Ho feta moo, mefuta e tsoekere e monate le e monate e monate ebile e ka sebelisoa mefuteng e fapaneng ea diresepe.