10 Monokotšoai o Monate oa Naha ho Leka (le Tse 8 Tse Chefo Tseo U Lokelang ho li Qoba)

Litaba

• 1. Maqheku
• 2. Monokotšoai
• 3. Huckleberry
• 4. Li-gooseberries
• 5. Li-chokeberries
• 6. Li-mulberry
• 7. Salmonberry
• 8. Li-monokotsoai tsa Saskatoon
• 9. Muscadine
• 10. Li-Buffaloberries
• 8 Monokotšoai oa naha o chefo o lokelang ho qojoa
• Ntlha ea bohlokoa

Fragole, blueberries le tse tala li fumaneha hangata mabenkeleng a korosari, empa monokotsoai o mongata o monate ka ho lekana o fumaneha haholo naheng.

Monokotšoai o hlaha o atleha maemong a leholimo a mangata, ’me o tletse limatlafatsi le metsoako e matla ea limela. Le hoja monokotšoai oa naha e ka ba tart, o khona ho feto-fetoha haholo 'me o ka natefeloa ka litsela tse fapaneng.

Leha ho le joalo, monokotšoai o mong oa naha o na le metsoako e chefo. Haeba li jeoa haholo, li ka baka matšoao a sa phutholohang kapa tsa bolaea.

Mona ho na le menokotšoai e 10 e monate le e bolokehileng eo u ka e jang - le tse 8 tse chefo ho li qoba.

1. Maqheku

Li-elderberries ke litholoana tsa mefuta e fapaneng ea Sambucus semela.

Li atleha libakeng tse bonolo ho isa ho tse mongobo tsa Leboea la Lefatše. Litholoana li atisa ho hola ka lihlopha tse nyane 'me li ntšo, li boputsoa bo botšo kapa li pherese.

Le ha monokotsoai oa boholo Sambucus mefuta e ea jeoa, the Sambucus nigra L. ssp. boqhetseke mefuta-futa ke mofuta o sebelisoang haholo.

Ho bohlokoa ho hlokomela hore li-elderberries li hloka ho pheha ho thibela metsoako ea alkaloid e ka bakang ho nyekeloa ke pelo haeba monokotsoai o jeoa o le tala (1).

Li-elderberries li na le tatso e tart, e tangy, ke ka lebaka leo hangata li phehiloeng le ho natefisoa ho etsa maro, jeme, chutneys, kapa veine ea elderberry.

Li-monokotsoai tsena ke mohloli o moholo oa vithamine C, e nang le senoelo se le seng (ligrama tse 145) tse fanang ka 58% ea litlhoko tsa hau tsa letsatsi le letsatsi. Vithamine C e bapala likarolo tse ngata tsa bohlokoa 'meleng oa hau empa e bohlokoa haholo bakeng sa sesole sa hau sa' mele.

Baholo ba boetse ba na le vithamine B6 e ngata, e ts'ehetsang ts'ebetso ea 'mele ea ho itšireletsa mafung (,).

Motsoako oa limatlafatsi oa li-elderberries le lihlahisoa tsa elderberry li li etsa hore li atlehe haholo ho matlafatseng bophelo bo botle ba mmele.

Mohlala, phuputso ho batho ba baholo ba 312 e fumane hore ho nka 300 mg ea sesebelisoa sa elderberry ho tlatselletsa pele le kamora ho tsamaea ho fokolitse nako le ho ba matla ha sefuba, ha ho bapisoa le placebo ().

Batho ba baholo ba na le tatso e tatso ha e le tala, ka hona ba thabela ho pheha haholo. Li na le vithamine C le vithamine B6, tseo ka bobeli li tšehetsang bophelo bo botle ba 'mele.

2. Monokotšoai

Cloudberries ke monokotsoai oa semela Rubus chamaemorus, e holang libakeng tse phahameng libakeng tse phodileng, tse nang le mekhoro Karolong e ka Leboea ea Lefatše.

Semela sa cloudberry se na le lipalesa tse tšoeu, 'me litholoana tse mosehla ho isa ho lamunu li tšoana le raspberry (5).

Li-cloudberry tse ncha li bonolo, li na le lero ebile li na le tart. Tatso ea bona e hlalosoa hantle ka ho fetisisa e le motsoako lipakeng tsa tse tala le li-currants tse khubelu - ka monko o monate oa lipalesa. Li sireletsehile ho jeoa tse tala (6).

Cloudberries e na le vithamine C e ngata, e fana ka 176% ea litlhoko tsa hau tsa letsatsi le letsatsi ka li-ounise tse 3,5 (100 grams) ().

Li boetse li na le li-ellagitannin tse ngata, tse nang le li-antioxidants tse matla tse ka thusang ho sireletsa lisele tsa hau tšenyo e mpe ea mahala.

Ho feta moo, ho latela lithuto tsa liphoofolo le li-test-tube, ellagitannins e kanna ea ba le litlamorao tsa kankere, ea matlafatsa sesole sa hau sa 'mele le ho loantša ho ruruha (9).

Cloudberries e na le tatso e nyane hanyane. Li na le li-antioxidants tse matla tse tsejoang ka hore ke li-ellagitannins tse ka sirelletsang khahlano le tšenyo e mpe ea mahala le ho fana ka melemo e meng ea bophelo bo botle.

3. Huckleberry

Huckleberry ke lebitso la Amerika Leboea bakeng sa monokotsoai oa mefuta e mengata ea limela ho Vaccinium le Gaylussacia genera (,).

Li-huckleberries tse hlaha li mela libakeng tse lithaba, merung, mokhoeng le matšeng a matša Northwestern America le Western Canada. Menokotshwai e menyane mme mohlomong e kgubedu, e putswa, kapa e ntsho.

Li-huckleberries tse butsoitseng li monate haholo ha li na le tartness e nyane. Le hoja li ka jeoa li sa tsoa khuoa, hangata li etsoa lino tse hlabosang, jeme, lipompong, lipompong, sirapo le lijo tse ling.

Huckleberries e na le li-antioxidants tse matla, ho kenyelletsa li-anthocyanins le polyphenols. Ebile, li na le tse ling tsa metsoako ena e metle ho feta litholoana tse nang le li-antioxidant tse ngata joalo ka li-blueberries ().

Lijo tse nang le li-anthocyanin le polyphenols li hokahantsoe le melemo e khahlisang ea bophelo bo botle, ho kenyeletsoa le ho fokotsa ho ruruha, kotsi e tlase ea lefu la pelo le litlamorao tsa likankere ().

Li-Huckleberries li monate haholo ka tartness e nyane mme li ka natefeloa kapa li phehiloe. Ba ruile li-antioxidants tse matla, ho kenyelletsa li-anthocyanins le polyphenols.

4. Li-gooseberries

Gooseberries ke ea lihlopha tse peli tse kholo - li-gooseberries tsa Europe (Likhopo grossularia var. uva-crispa) le li-gooseberries tsa Amerika (Likhopo hirtellum) (15).

Li tsoaletsoe Europe, Asia le Amerika Leboea 'me li hola sehlahleng se bophahamo ba limithara tse ka bang 1-1.8. Menokotshwai e menyane, e kgidikwe, mme e fapana ho ya ka botala ho isa ho bokgubedu kapa perese ka mmala (15).

Li-gooseberries li ka ba monate haholo kapa tsa ba monate haholo. Li jeoa li sa tsoa khuoa kapa li sebelisoa e le motsoako oa li-pie, veine, jeme le li-syrup.

Li na le vithamine C e ngata, e nang le senoelo se le seng (ligrama tse 150) tse fanang ka 46% ea Reference Daily Intake (RDI) ().

Ntle le moo, lits'ebeletso tse tšoanang li paka ligrama tse 6.5 tsa fiber, e leng 26% ea boleng ba letsatsi le letsatsi. Lisebelisoa tsa lijo ke mofuta oa carb e sa senyeheng e bohlokoa bakeng sa ts'oaetso e phetseng hantle (,).

Li boetse li na le antioxidant protocatechuic acid, e bonts'itsoeng e na le litlamorao tsa antibacterial, anti-inflammatory, le anticancer lithutong tsa liphoofolo le test-tube ().

Leha liphetho tsena li ts'episa, ho hlokahala lipatlisiso tse ngata tsa batho ho netefatsa melemo ena e ka bang teng.

Li-gooseberries li ka ba tart kapa li monate 'me tsa thabela ho ncha kapa ho pheha. Li na le fiber e ngata, vithamine C, le antioxidant protocatechuic acid.

5. Li-chokeberries

Chokeberries (Aronia) e hola sehlahleng se hlahileng ka bochabela ho Amerika Leboea (19).

Li na le tatso ea semisweet empa e le tart 'me li ka jeoa li le ncha, leha li etsoa hangata e le veine, jeme, ho hasana, lero, tee le ice cream.

Chokeberries hangata e hola merung e metsi le mekhoabong. Hona le mefuta e meraro ea mantlha ea chokeberry - chokeberry e khubelu (Aronia arbutifolia), chokeberry e ntšo (Aronia melanocarpa), le chokeberry e pherese (Aronia prunifolia) (19).

Li-chokeberries li na le vithamine K e phahameng haholo, e leng phepo e tšehetsang bophelo bo botle ba masapo mme e hlokahala mesebetsing ea bohlokoa ea mmele, joalo ka ho koala mali hantle, (,,).

Li boetse li na le li-antioxidants tse ngata, joalo ka phenolic acid, anthocyanins, flavonols le proanthocyanidins. Metsoako ena e matla ea limela e fa li-chokeberries e 'ngoe ea matla a phahameng ka ho fetisisa a antioxidant ho litholoana tsohle ().

Li-chokeberries li na le tatso ea semisweet empa e le tart, 'me e ka natefeloa kapa ea pheha. Li na le vithamine K e ngata le li-antioxidants tse ngata.

6. Li-mulberry

Limela tse ngataMorus) ke sehlopha sa limela tse thunyang tseo e leng tsa Moraceae lelapa.

Li hola libakeng tse bonolo ho isa ho tse mongobo karolong e ka Leboea le e ka Boroa ea lefatše. Li-mulberry ke litholoana tse ngata, ho bolelang hore li hola ka lihlopha (24).

Li-monokotsoai li ka ba bolelele ba lisenthimithara tse 3/4 ho isa ho 1 1/4 (2-3 cm) 'me ka tloaelo li pherese e lefifi ho isa botšo ka' mala. Mefuta e meng e ka ba khubelu kapa e tšoeu.

Li-mulberry li na le lero le monate 'me li ka natefeloa li sa tsoa khuoa kapa li-pie, li-cordials le li-tea tsa litlama. Li na le vithamine C 'me li fana ka li-vithamine tsa B tse ngata, magnesium le potasiamo.

Ntle le moo, kopi e le 'ngoe (li-gramme tsa 140) ea li-mulberry e fana ka 14% ea litlhoko tsa hau tsa ts'epe tsa letsatsi le letsatsi. Serafshoa sena sea hlokahala bakeng sa lits'ebetso tsa bohlokoa 'meleng oa hau, joalo ka kholo, kholo le tlhahiso ea lisele tsa mali (,).

Ho feta moo, li-mulberry li tletse li-anthocyanin, e leng li-pigment tsa limela tse nang le li-antioxidants tse matla.

Liphuputso tsa lipompo tsa liteko le tsa liphoofolo li bonts'a hore monokotšoai oa amora o ka thusa ho theola maemo a tsoekere maling, ho thusa ho theola boima ba 'mele, ho loantša mofetše le ho sireletsa boko ba hau tšenyo.

Melemo ena kaofela e kanna ea ba ka lebaka la bongata ba li-antioxidants, tse kenyeletsang li-anthocyanins (,,).

Li-mulberry li na le lero le monate, monokotšoai o monate o hlabosang kapa o phehiloeng. Li na le tšepe e ngata le li-antioxidants tsa anthocyanin.

7. Salmonberry

Litšoantšo tsa Gunter Marx Photography / Getty

Li-salmonberries ke litholoana tsa Rubus spectabilis semela, e leng sa lelapa la rose.

Limela li tsoaletsoe Amerika Leboea, moo li ka holang ho fihlela bolelele ba limithara tse 2-4 ho isa ho tse 4 ho isa merung e mongobo ea mabopong le mabopong a leoatle (30, 31, 32).

Li-Salmonberries li mosehla ho ea bofubelu ba lamunu 'me li shebahala joaloka li-blackberries. Ha li na tatso ebile li ka jeoa li le tala (33).

Leha ho le joalo, hangata li kopantsoe le metsoako e meng ebe li etsoa jeme, lipompong, jelly le lino tse tahang.

Li-salmonberries ke mohloli o motle oa manganese, o fanang ka karolo ea 55 lekholong ea RDI ka li-ounise tse 3,5 (100 grams). Manganese e bohlokoa molemong oa metabolism ea phepo le masapo, 'me e na le litlamorao tse matla tsa antioxidant (,).

Li-monokotsoai li boetse li na le livithamine K le C tse ngata, tse fanang ka 18% le 15% ea RDI ka 3.5-ounce (100-gram) e sebeletsang, ka ho latellana ().

Li-salmonberries ha li na tatso ha li sa tsoa khuoa, ka hona hangata li etsoa jeme, veine le lijo tse ling. Ke mohloli o motle oa manganese le livithamini C le K.

8. Li-monokotsoai tsa Saskatoon

Amelanchier alnifolia ke sehlahla se tsoaletsoeng Amerika Leboea.

E hola ka bolelele ba limithara tse 3 ho isa ho tse 1,8 'me e hlahisa litholoana tse jeoang tse tsejoang e le monokotšoai oa saskatoon. Li-monokotsoai tsena tse pherese li bophara ba lisenthimithara tse 5 ho isa ho tse 15 (37).

Li na le tatso e monate, ea linate 'me li ka jeoa li le ncha kapa li omisitsoe. Li sebelisoa ka liphaeeng, veine, jeme, biri, cider, 'me ka linako tse ling lijo-thollo le metsoako ea tselana.

Li-monokotsoai tsa Saskatoon ke o mong oa mehloli e metle ka ho fetisisa ea riboflavin (vithamine B2), e nang le makhetlo a ka bang 3 litlhoko tsa hau tsa letsatsi le letsatsi ka ligrama tse 100 (38).

Riboflavin - joalo ka livithamini tse ling tsa B - e bapala karolo ea bohlokoa tlhahisong ea matla. Ho hlokahala ho fetola lijo tsa hau hore e be matla mme ho ka sireletsa sistimi ea hau ea methapo khahlano le mathata a kang lefu la Parkinson le multiple sclerosis (,).

Li-monokotsoai tsa Saskatoon li na le tatso e monate, ea linate, 'me li ka natefeloa le ho omisoa. Li phahame ka mokhoa o makatsang ka riboflavin, phepo ea bohlokoa haholo.

9. Muscadine

Muscadine (Vitis rotundifolia) ke mofuta oa morara o tsoaletsoeng United States.

Li-muscadine li na le letlalo le teteaneng le pakeng tsa boronse le pherese e lefifi ho ea botšo. Li na le tatso e monate haholo empa e le musky, 'me' mele oa tsona o tšoana hantle le oa plums (41, 42).

Li-Muscadine li ntse li phatloha ka riboflavin (vithamine B2), e nang le 3.5-ounce (100-gram) e fanang ka 115% ea RDI. Li boetse li na le fiber e ngata ea lijo - e nang le ligrama tse 4 ka 3.5-ounce (100-gram) e sebeletsang, kapa 16% ea boleng ba letsatsi le letsatsi ().

Lisebelisoa tsa lijo li ka thusa ho fokotsa maemo a k'holeseterole ea mali, ho khothaletsa ts'oaetso e phetseng hantle, le ho eketsa boima ba 'mele le maikutlo a botlalo ().

Litholoana tsena tse kang morara ha li felle feela ka riboflavin le fiber empa hape li na le resveratrol.

Antioxidant ena e fumanoa letlalong la morara. Boithuto ba batho le ba liphoofolo bo bonts'a hore resveratrol e khothaletsa maemo a tsoekere ea mali a phetseng hantle mme e ka sireletsa khahlanong le lefu la pelo le mefuta e meng ea mofetše ().

Li-monokotsoai tsa Muscadine li na le tatso e monate empa e le musky. Li na le fiber e ngata, riboflavin, le resveratrol, antioxidant e matla.

10. Li-Buffaloberries

Li-Buffaloberries (Shepherdia) ke litholoana tsa lihlahla tse nyane ho Elaeagnaceae lelapa.

Limela li tsoaletsoe Amerika Leboea le bolelele ba limithara tse 1-4. Li-buffaloberry tsa silevera (Shepherdia argentea) ke mofuta o tloaelehileng haholo. E na le makhasi a matala a koahetsoeng ke moriri o motle oa silevera le lipalesa tse bosehla bo bosehla tse se nang makhapetla ().

Li-Buffaloberries li na le letlalo le lefubelu le lefubelu le lefifi le nang le matheba a manyane a masoeu. Li-monokotsoai tse sa tsoa khuoa li bohloko haholo, kahoo hangata li phehoa ebe li etsoa jeme e monate, lijeli le li-syrup. Ho ja monokotsoai o mongata haholo ka mokhoa o fe kapa o fe ho ka baka lets'ollo (46).

Li-monokotsoai tsena li phatloha ka li-antioxidants, ho kenyelletsa le lycopene.

Lycopene ke pigment e matla e fang litholoana tse khubelu, tsa lamunu le tse pinki 'mala oa tsona. E hokahantsoe le melemo e mengata ea bophelo bo botle.

Mohlala, liphuputso li amme lycopene le kotsi e fokotsehileng ea lefu la pelo, mefuta e meng ea mofetše le maemo a mahlo, joalo ka lera la mahlo le ho holofala ho amanang le botsofe (ARMD) (,,,).

Li-Buffaloberries li bohloko haholo empa li ka etsoa jeme e monate le li-syrups. Li na le lycopene e phahameng, antioxidant e amanang le kotsi e fokotsehileng ea lefu la pelo, maemo a mahlo le mefuta e meng ea mofetše.

8 Monokotšoai oa naha o chefo o lokelang ho qojoa

Le hoja monokotsoai o mongata o hlaha o le monate ebile o sireletsehile ho jeoa, o lokela ho o qoba.

Monokotšoai o mong o na le metsoako e chefo e ka bakang litlamorao tse bohloko kapa tse bolaeang.

Mona ke li-monokotsoai tse hlaha tse 8 tse chefo ho li qoba:

1. Li-monokotsoai tsa Holly. Li-monokotsoai tsena tse nyenyane li na le metsoako e chefo ea saponin, e ka bakang ho nyekeloa ke pelo, ho hlatsa le ho ba le mahlaba ka mpeng ().
2. Mistletoe. Semela sena se tummeng sa Keresemese se na le monokotsoai o mosoeu o nang le metsoako e chefo ea phoratoxin. E ka baka mathata a ka mpeng le ho otla ha pelo butle (bradycardia), hammoho le boko, liphio le chefo ea adrenal gland ().
3. Jerusalema cherries. Semela sena se tsejoang hape e le Keresemese ea lamunu, se na le monokotšoai o mofubelu o mosehla o nang le solanine, motsoako o ka bakang tšoaetso ea mala, bohloko ba mpa le ho otla ha pelo ka tsela e sa tloaelehang (tachycardia) ().
4. Tse bohloko. E boetse e bitsoa Woody Nightshade, monokotsoai o tsoang semeleng sena o na le solanine. Li tšoana le li-cherries tsa Jerusalema 'me li ka baka litla-morao tse tšoanang ().
5. Monokotšoai oa pokeweed. Li-monokotsoai tsena tse pherese li shebahala joaloka morara empa li na le metsoako e chefo metsong, makhasi, bakoang le litholoana. Semela sena se tloaetse ho ba le chefo e kholo ha se ntse se hola, 'me ho ja monokotsoai ho ka bolaea ().
6. Li-monokotsoai tsa Ivy. Boreleli bo boputsoa bo bosehla bo bosehla ho ’mala oa lamunu, monokotšoai ona o na le chefo e bitsoang saponin. Li ka baka ho nyekeloa ke pelo, ho hlatsa le ho ba le mahlaba ka mpeng ().
7. Yew monokotsoai. Li-monokotsoai tsena tse khanyang li na le peo e ka bang chefo. Phuputso e 'ngoe e bontšitse hore ho ja lipeo tse ngata tsa yew ho bakile ho oa ().
8. Li-monokotsoai tsa creeper tsa Virginia. Li-monokotsoai tsena tse hloang li na le calcium oxalate e nang le chefo e ngata. Ho sebelisa karolo ena e ngata haholo ho ka ba le litlamorao tse chefo liphio tsa hau ().

Lethathamo lena ha lea fella, 'me monokotšoai o mong o chefo o hola naheng. Monokotšoai o mong o chefo o bile o shebahala o tšoana le o jeoang.

Ka lebaka lena, tlhokomeliso e kholo e tlameha ho nkuoa ha ho kotuloa monokotsoai o hlaha. Haeba ho na le mohla u sa kholisehang hore na monokotšoai oa naha o sireletsehile, ho molemo ho o qoba.

Monokotšoai o mongata o hlaha o na le metsoako e chefo. E-ba hlokolosi haholo ha u kha monokotšoai oa naha hore o o je.

Ntlha ea bohlokoa

Monokotšoai o mongata oa naheng o monate ebile o sireletsehile ho jeoa.

Hangata li tletse limatlafatsi le li-antioxidants tse matla tse ka fanang ka melemo e fapaneng ea bophelo bo botle, joalo ka ho matlafatsa boits'ireletso, ho sireletsa boko le pelo, le ho fokotsa tšenyo ea lisele.

Leha ho le joalo, monokotšoai o mong oa naha o chefo 'me o ka' na oa bolaea. Haeba u sa kholiseha ka mofuta oa monokotšoai o hlaha, ho molemo ho qoba ho o ja, kaha ha o tšoaneloe ke kotsi.