Ụfọdụ mkpụrụ osisi dị mma maka ịbelata ibu karịa ndị ọzọ? Obi dị m ụtọ na ị jụrụ! Kpọkọtanụ n'okirikiri, ndị enyi m chubby! Akụkụ mkpụrụ osisi nke ụlọ ahịa nri jupụtara na mkpụrụ osisi bara ụba na vitamin na antioxidants. Ma mgbe a bịara n'iwepụ abụba visceral (abụba nke a na-etinye n'ime akụkụ ahụ), ụfọdụ mkpụrụ osisi pụtara. Ha niile nwere ihe ngosi anya: ha na-acha uhie uhie. Ebe a bụ: mkpụrụ osisi isii maka ibu ibu!
mkpụrụ osisi grepu
Nnyocha e bipụtara n'akwụkwọ akụkọ Metabolism gosiri na iri ọkara mkpụrụ grepu tupu nri nwere ike inyere gị aka ịkwụsị abụba ma belata ọkwa cholesterol gị. Ndị sonyere na ọmụmụ ihe izu isii bụ ndị na-eri mkpụrụ osisi grepu n'oge nri ọ bụla kwuru na úkwù ha dị ntakịrị ntakịrị! Ndị nyocha ahụ na-ekwu na nsonaazụ ya bụ ngwakọta nke phytochemicals na vitamin C dị na mkpụrụ osisi grepu. Rie ọkara mkpụrụ osisi grepu tupu oatmeal ụtụtụ gị ma tinye iberibe ole na ole na salad gị.
cherị
Adịla mgbagwoju anya ya na cherị ndị anyị na-amabu. Cherry egosila ezigbo nsonaazụ na ọmụmụ banyere oke oke ibu. Nnyocha Mahadum nke 9-izu nke Michigan chọpụtara na oke ndị na-eri nri cherị bara ọgaranya na-egosi mbelata XNUMX% nke abụba anụ ahụ ma e jiri ya tụnyere oke ndị na-eri nri Western. Na mgbakwunye, ndị nchọpụta kwubiri na iri cherị na-enyere aka ịgbanwe uru mkpụrụ ndụ ihe nketa abụba bara.
tomato
Tomato - raspberries, strawberries, blueberries - bara ụba na polyphenols, ihe ndị sitere n'okike na-enyere gị aka ịkwụsị ibu - na ọbụna gbochie ịmepụta abụba! N'ime nnyocha Mahadum Ụmụ nwanyị Texas mere n'oge na-adịbeghị anya, ndị nchọpụta chọpụtara na inye ụmụ oke iri mkpụrụ osisi beri atọ n'ụbọchị belatara nhazi mkpụrụ ndụ abụba ruru pasentị 73! Otu nnyocha Mahadum Michigan rụpụtara ihe yiri ya. Oke ndị ahụ nyere ntụ ntụ blueberry nri na njedebe nke ọmụmụ ụbọchị 90 dị obere karịa oke ndị na-adịghị eri mkpụrụ osisi.
Apụl "Nwanyị pink"
Apụl bụ otu n'ime isi mmalite kachasị mma nke eriri n'etiti mkpụrụ osisi, nke nchọpụta na-egosi na-enyere aka ọkụ abụba. Nnyocha e mere n'oge na-adịbeghị anya na Wake Forest Baptist Medical Center gosiri na maka gram 10 ọ bụla nke oriri eriri soluble kwa ụbọchị mụbara, abụba visceral tụfuru 5% nke olu ya n'ime afọ 3,7. Na mgbakwunye, mmụba nke ọrụ (nkeji 30 nke mmega ahụ siri ike 3-4 ugboro n'izu) mere ka ọkụ 7,4% abụba na-ere ọkụ n'otu oge ahụ.
Ndụmọdụ! Nnyocha nke Mahadum Ọdịda Anyanwụ Australia chọpụtara na Nwanyị Pink nwere ọkwa kachasị elu nke flavonoids antioxidant.
Anyụ
A na-akatọkwa watermelons mgbe ụfọdụ n'ihi oke shuga dị n'ime ya, mana ọ dị ezigbo mma. Nnyocha Mahadum Kentucky chọpụtara na iri anyụ nwere ike imezi profaịlụ lipid ma belata nchekwa abụba. Tụkwasị na nke ahụ, otu nnyocha n'etiti ndị na-eme egwuregwu na Universidad Politécnica de Cartagena, Spain chọpụtara na ihe ọṅụṅụ mmiri ọkụ na-ebelata ahụ mgbu - ozi ọma maka ndị mgba afọ na-arụsi ọrụ ike na abs!
Nectarines, piich na plums
Nnyocha ọhụrụ sitere na Texas AgriLife Research na-egosi na piich, plums na nectarines nwere ike igbochi ọrịa metabolic: otu ihe ize ndụ nke abụba afọ bụ isi ihe mgbaàmà. Ihe ndị a na-abawanye ohere nke ọrịa ndị metụtara oke ibu, gụnyere ọrịa shuga. Njirimara bara uru nke mkpụrụ osisi nkume sitere na ogige phenolic nke nwere ike ime ka ngosipụta nke mkpụrụ ndụ ihe nketa zuru oke. Na mgbakwunye, mkpụrụ osisi nwere olulu nwere obere fructose, ma ọ bụ shuga mkpụrụ osisi.