Waini tsvuku: yakanaka kana yakaipa

Par

January 28 2023

Chii chinonzi waini tsvuku uye inogadzirwa sei?
The French gangaidzo
Waini tsvuku inowanzoonekwa seyakakonzera "French paradox."

Uyu mutsara unoreva kucherechedza kuti maFrench ane mwero wakaderera wechirwere chemoyo, kunyangwe high cholesterol uye cholesterol inoshandiswa ().

Dzimwe nyanzvi dzakatenda kuti waini tsvuku ndiyo yekudya inodzivirira huwandu hweFrance kubva mukukuvadzwa kweizvi zvinovaka muviri.

Zvisinei, zvidzidzo zvitsva zvakaratidza kuti cholesterol yezvokudya nehosha yemwoyo inobva kumafuta akazara, kana ichidyiwa muhuwandu hunonzwisisika (,).

Chikonzero chaicho chehutano hwakanaka hwevaFrench inyaya yekuti vanodya zvakanyanya uye vanotungamira hupenyu hune hutano.

Mhedziso:
Vamwe vanodavira kuti waini tsvuku inokonzera utano hwakanaka hwevagari veFrance uye kuti ndiyo tsanangudzo huru yekangaidzo yechiFrench.

Waini tsvuku ine zvine simba chirimwa makomisheni uye antioxidants, kusanganisira resveratrol

Mazambiringa akapfuma mune akawanda antioxidants. Izvi zvinosanganisira resveratrol, catechin, epicatechin, uye proanthocyanidins ().

Aya ma antioxidants, kunyanya resveratrol uye proanthocyanidins, anotendwa kuti ane mutoro wehutano hwakanaka hwewaini tsvuku.

Proanthocyanidins inogona kuderedza oxidative kukuvara mumuviri. Vanogonawo kubatsira kudzivirira chirwere chemwoyo uye kenza (,,,).

Resveratrol inowanikwa muganda remazambiringa. Inogadzirwa mune zvimwe zvirimwa, mukupindura kukuvara kana kukuvara ().

Iyi antioxidant yakabatanidzwa kune akawanda mabhenefiti ehutano, kusanganisira kurwisa kuzvimba uye kugwamba kweropa, pamwe nekudzikisa njodzi yechirwere chemoyo negomarara. Resveratrol inogona zvakare kuwedzera hupenyu hwemhuka dzemurabhoritari (,,,).

Nekudaro, iyo resveratrol yemukati yewaini tsvuku yakaderera. Iwe unozofanirwa kushandisa akati wandei mabhodhoro pazuva kuti usvike huwandu hunoshandiswa muzvidzidzo zvemhuka. Izvi hazvikurudzirwe, nekuda kwezvikonzero zviri pachena (,).

Kana iwe ukanwa waini chete kune yayo resveratrol yemukati, kuitora kubva kune yekuwedzera inogona kunge iri pfungwa iri nani.

Mhedziso:
Iyo ine simba chirimwa chinosanganiswa muwaini tsvuku chakabatanidzwa kune akawanda mabhenefiti ehutano, anosanganisira kudzikira kuzvimba, njodzi yakaderera yechirwere chemoyo negomarara, uye hupenyu hwakareba.

Waini tsvuku inogona kuderedza njodzi yechirwere chemoyo, sitiroko uye kufa nguva isati yakwana

Zvishoma zvewaini tsvuku zvinosanganiswa nehuwandu hwehutano hunobatsira kupfuura chero chimwe chinwiwa chinodhaka (,,).

Panoratidzika kunge paine J-shaped curve inotsanangura hukama pakati pekunwiwa kwewaini uye njodzi yechirwere chemoyo.

Vanhu vanonwa zvakatenderedza 150 ml (5 oz) yewaini tsvuku pazuva vanoita kunge vane 32% yakaderera njodzi pane vasiri kunwa.

Zvisinei, kushandiswa kwepamusoro kunowedzera zvakanyanya ngozi yehutano hwemwoyo (,).

Kunwa waini tsvuku shoma kunogona kuderedza njodzi yechirwere chemwoyo nekubatsira kuchengetedza "yakanaka" HDL cholesterol muropa. Oxidative kukuvara uye oxidation ye "yakaipa" LDL cholesterol inogonawo kuderedzwa kusvika ku50% (,,,,).

Dzimwe ongororo dzinoratidza kuti vanhu vagara vari panjodzi huru yechirwere chemoyo, sevanhu vakuru, vanogona kubatsirwa zvakanyanya kubva mukunwa waini zvine mwero ().

Pamusoro pezvo, kunwa 1 kusvika ku3 magirazi ewaini tsvuku pazuva, 3 kusvika 4 mazuva pavhiki, kunogona kuderedza njodzi yesitiroko muvarume vezera repakati (, ).

Chimwe chidzidzo chakaratidzawo kuti kunwa 2 kusvika ku3 magirazi ewaini yakasvibiswa tsvuku pazuva kunogona kuderedza ropa ().

Ongororo dzakawanda dzakaratidza kuti vanonwa waini vane mwero vane njodzi yakaderera yekufa kubva kune chirwere chemoyo pane vasinganwi kana doro nemweya vanonwa (,,,,,,).

Mhedziso:
Kunwa 1 kusvika ku2 magirazi ewaini tsvuku pazuva kunogona kuderedza njodzi yechirwere chemoyo uye sitiroko. Zvisinei, mari yakawanda inogona kuwedzera njodzi.

Mamwe Mabhenefiti Ehutano Ekunwa Red Wine

Waini tsvuku yakabatanidzwa kune akati wandei mamwe mabhenefiti ehutano, mazhinji ayo anonzi ayo ane simba antioxidants.

Kunwiwa kwewaini tsvuku kwakabatana ne:

Kuderedzwa kwengozi yekenza: Zvidzidzo zvakaratidza kuti kunwiwa kwewaini zvine mwero kunobatanidzwa nekudzikira kwengozi yekenza dzinoverengeka, kusanganisira colon, basal cell, ovarian, uye prostate cancers (,,,,).
Kuderedza njodzi yedementia: Kunwa 1 kusvika ku3 magirazi ewaini pazuva kwave kwakabatanidzwa nekuderedza ngozi yedementia uye chirwere cheAlzheimer (,).
Kuderedza njodzi yekuora mwoyo: Chidzidzo chevanhu vezera repakati uye vakwegura chakaratidza kuti avo vanonwa 2 kusvika ku7 magirasi ewaini pavhiki vaisanyanya kuora mwoyo (, ).
Kuderedza insulin kuramba: Kunwa magirazi maviri pazuva rewaini tsvuku yakajairwa kana dhiri kwemavhiki mana inogona kuderedza (,).
Yakaderedzwa njodzi yerudzi rwe2 chirwere cheshuga muvakadzi: Kunwa zvine mwero kwewaini tsvuku kwakabatanidzwa nengozi yakaderedzwa yekuva nechirwere cheshuga 2 muvakadzi ().

Zvinoita sezviri pachena kuti mwero mwero wewaini tsvuku unogona kukubatsira. Zvakadaro, panewo zvimwe zvakakosha zvakashata zvekufunga nezvazvo, zvinokurukurwa pazasi.

Mhedziso:
Kunwa zvine mwero waini tsvuku kunogona kuderedza njodzi yekenza dzinoverengeka, dementia uye kuora mwoyo. Inogonawo kuwedzera insulin senitivity uye kuderedza njodzi yekukura chirwere cheshuga chechipiri muvakadzi.

Hutano husina kunaka hunokonzerwa nekunwa doro rakawandisa

Kunyange zvazvo waini ine mwero yewaini tsvuku inogona kuva nehutano hwakanaka, kushandiswa kwayo kunogona kuva nemigumisiro yakaipa yehutano.

Izvi zvinosanganisira:

Kupindwa muropa nedoro: Kugara uchinwa doro kunogona kubuda mukudzora uye kutungamirira kudoro ().
Chiropa cirrhosis: Kana zvinopfuura magiramu makumi matatu ewaini (anenge 30 kusvika ku2 magirasi ewaini) anopedzwa zuva rega rega, njodzi yekukura kwechirwere chechiropa inowedzera. Chirwere chekupedzisira chechiropa, chinonzi cirrhosis, chinoisa upenyu pangozi ().
Kuwedzera njodzi yekuora mwoyo: Vanonwa zvakanyanya vari panjodzi huru yekuora mwoyo kupfuura vanonwa zvine mwero kana vasinganwi (, ).
Kuwedzera uremu: Waini tsvuku ine macalorie akapetwa kaviri sedoro uye inotapira. Kuwedzeredza kunwa saka kunogona kubatsira kune yakakwira calorie kudya uye kukuita iwe (, ).
Kuwedzera kwengozi yekufa uye kurwara: Kunwa waini yakawanda, kunyange 1 kusvika kumazuva matatu pavhiki, kunogona kuwedzera njodzi yechirwere cheshuga muvarume. Kunwa doro zvakanyanya kwakabatanidzwawo nehuwandu hwehuwandu hwekufa nguva isati yakwana (,,).

Mhedziso:
Kunyanya kunwa zvinwiwa zvinodhaka kunogona kukonzera kudhakwa, chiropa che cirrhosis uye kuwedzera uremu. Inogonawo kuwedzera njodzi yekuora mwoyo, kurwara uye kufa nguva isati yakwana.

Unofanira kunwa waini tsvuku here? Kana hongu imarii?

Kana iwe uchida kunwa waini tsvuku, usanetseka kunze kwekunge wapfuura iyo yakakurudzirwa.

MuEurope neAmerica, kunwa zvine mwero kwewaini tsvuku kunoonekwa ():

1 kusvika 1,5 magirazi pazuva kuvakadzi.
1 kusvika ku2 magirazi pazuva kune varume.

Mamwe masosi anokurudzirawo kuve ne1 kune 2 mazuva asina doro pasvondo.

Ramba uchifunga kuti izvi zvinoreva chizere kunwa doro. Inwa huwandu uhu hwewaini tsvuku mukati kuwedzera kune zvimwe zvinwiwa zvinodhaka zvinogona kukuisa nyore nyore pakunwisa.

Kana iwe uine nhoroondo yekushandisa zvinodhaka, iwe unofanirwa kudzivirira waini uye chero zvimwe zvinwiwa zvinodhaka zvachose. Uyewo ngwarira zvikuru kana uine nhoroondo yemhuri yekudhakwa.

Mhedziso:
Kunwa zvine mwero kwewaini tsvuku kunotsanangurwa semagirazi 1 kusvika maviri pazuva. Inokurudzirwawo kupedza kanenge 2-1 mazuva pavhiki pasina doro.

Takeaway message

Kunyangwe waini tsvuku yakabatana nehumwe hutano hunobatsira, rien vavo vakakodzera kukurudzira kunwa doro.

Kune zvimwe zvakawanda zvekuvandudza hutano hwako izvo zvisingadi kuti udye chimwe chinhu chinogona kukuvadza ().

Zvisinei, kana uri Deja kunwa waini tsvuku, saka hapana chikonzero chekumira (kunze kwekuti iwe unonwa zvakanyanya).

Chero bedzi iwe usinganwe magirazi anopfuura 1-2 pazuva, zvinongofanira kukuitira zvakanaka.

7 Mabhenefiti eRed Banana (Uye Akasiyana Sei NeYero)

Par

Alice Garnier

January 5 2022

Kune anopfuura chiuru akasiyana marudzi emabhanana munyika ().

Mabhanana matsvuku iboka diki reSoutheast Asian mabhanana ane ganda dzvuku.

Idzo dzakapfava uye dzine sweet flavour kana dzaibva. Vamwe vanhu vanoti vanoravira sebhanana renguva dzose, asi nekamwe kerapibheri kutapira.

Inowanzo shandiswa mumaseseti, asi zvakare yakabatana zvakanaka nemidziyo inonaka.

Mabhanana matsvuku anopa zvakawanda zvinovaka muviri uye anogona kubatsira immune system yako, hutano hwemwoyo, uye kugaya.

Heano mabhenefiti manomwe emabhanana matsvuku - uye kuti akasiyana sei kubva kune yero.

1. Ine Mishonga Yakawanda Yakakosha

Kufanana nemabhanana eyero, mabhanana matsvuku anopa zvinovaka muviri zvinokosha.

Izvo zvakanyanya kupfuma mu potassium, vhitamini C uye vhitamini B6 uye ine huwandu hwakanaka hwefiber.

Bhanana dzvuku diki (3,5 ounces kana 100 gramu) inopa ():

Macalorie: 90 calories
Makakanje: 21 gramu
Mapuroteni: 1,3 gramu
Mafuta: 0,3 gramu
fibers: 3 gramu
Potassium: 9% ye
Reference Daily Intake (RDI)
Vhitamini B6: 28% yeRDI
Vhitamini C: 9% yeRDI
Magnesium: 8% yeRDI

Bhanana dzvuku diki rine macalorie makumi mapfumbamwe chete uye rinosanganisira mvura nemacarbohydrates. Huwandu hwakawanda hwevhitamini B90, magnesium uye vhitamini C hunoita kuti mhando yebhanana iyi kunyanya.

Summary Bhanana dzvuku rine hutano hukuru.
Yakapfuma mune zvakakosha zvicherwa, vhitamini B6 uye fiber.

2. May Lower Blood Pressure

Potassium iminerari yakakosha kune hutano hwemoyo nekuda kwebasa rayo mukudzora BP.

Mabhanana matsvuku akapfuma mukati - nemuchero mudiki mumwechete unopa 9% yeRDI.

Tsvagiridzo inoratidza kuti kudya chikafu chine potassium yakawanda kunogona kubatsira kuderedza BP (, , ).

Ongororo yezvidzidzo zvakadzorwa zve22 yakawana kuti kudya zvakanyanya potassium kwakaderedza systolic blood pressure (nhamba yepamusoro mukuverenga) ne 7 mm Hg. Izvi zvaive zvakasimba kune vanhu vane kukurumidza kweropa rekutanga.).

Imwe mineral inokosha yekudzivirira kweropa ndeye magnesium. Bhanana dzvuku diki rinopa 8% yezvido zvako zvezuva nezuva zveiyi mineral.

Ongororo yezvidzidzo gumi zvakaratidza kuti kuwedzera kudya kwako ne10 mg pazuva kunogona kuderedza njodzi yako yekukwira kweropa kusvika ku100% ().

Uyezve, kuwedzera kudya kwako kwe magnesium uye potasium kunogona kubatsira mukuderedza BP pane kudya zvinopfuura imwe yemaminerari.).

Summary Mabhanana matsvuku akapfuma mukati
potassium uye magnesium. Kuwedzera kutora kwako kwemaminerari maviri aya kunogona kubatsira
kuderedza BP.

3. Tsigira utano hwemaziso

Mabhanana matsvuku ane carotenoids - pigments inopa muchero ganda rakatsvuka.).

uye beta-carotene maviri carotenoids anowanikwa mumabhanana matsvuku anokurudzira hutano hwemaziso.

Semuenzaniso, lutein inogona kubatsira kudzivirira zera-related macular degeneration (AMD), chirwere chemaziso chisingarapike uye chinokonzera upofu., ).

Muchokwadi, ongororo yezvidzidzo zve6 yakawana kuti kudya chikafu chine lutein kunogona kuderedza njodzi yako yezera-yakabatana macular degeneration ne26% ().

Beta-carotene imwe carotenoid inotsigira hutano hwemaziso, uye mabhanana matsvuku anopa zvakawanda kupfuura mamwe marudzi emabhanana ().

Beta-carotene inogona kushandurwa kuita vhitamini A mumuviri wako - imwe yeakanyanya kukosha ().

Summary Mabhanana matsvuku ane
carotenoids se lutein uye beta-carotene inotsigira hutano hwemaziso uye inogona
kuderedza ngozi yako ye macular degeneration.

4. Yakapfuma muAntioxidants

Kufanana nemimwe michero yakawanda nemiriwo, mabhanana matsvuku ane. Muchokwadi, ivo vanopa huwandu hwakanyanya hwemamwe antioxidants pane yero mabhanana ().

Antioxidants makomisheni anodzivirira kukuvadzwa kwesero kunokonzerwa nemamorekuru anonzi mahara radicals. Kuwedzeredza mahara radicals mumuviri wako kunogona kutungamirira mukusaenzana kunozivikanwa seoxidative kusagadzikana, iyo yakabatana nemamiriro ezvinhu akadai sechirwere chemoyo, chirwere cheshuga uye (, , ).

Iwo makuru antioxidants mumabhanana matsvuku anosanganisira ():

carotenoids
anthocyanins
vitamini C
dopamine

Aya ma antioxidants anogona kupa hutano hwekuchengetedza hutano. Semuenzaniso, ongororo yakarongeka yakawana kuti kudya kweanthocyanins kwakaderedza njodzi yechirwere chemoyo ne9% ().

Kudya michero yakapfuma mune antioxidants, senge mabhanana matsvuku, inogona kuderedza njodzi yezvimwe zvirwere zvisingaperi (, ).

Summary Mabhanana matsvuku akapfuma mukati
akawanda antioxidants anogona kudzivirira kukuvara kwesero kunokonzerwa nemahara radicals uye
kuderedza njodzi yako yezvimwe zvirwere.

5. Inogona Kutsigira Immune System Yako

Mabhanana matsvuku ane zvakawanda zvevhitamini C uye B6. Izvi zvinovaka muviri zvakakosha kune hutano immune system ().

Bhanana tsvuku diki inopa 9% uye 28% yeRDA yevhitamini C uye B6, zvichiteerana.

inowedzera immune system nekusimbisa immune system yako maseru. Nekuda kweizvozvo, kumwe kutsvagisa kunoratidza kuti kunyangwe kuperevedza kwevhitamini C kunogona kuve kwakabatana nenjodzi yakawedzera yehutachiona (, ).

Kunyangwe kushaikwa kwevhitamini C kuri kushoma muUnited States - kunobata vangangoita 7% yevakuru - zvakakosha kuve nechokwadi chekudya kwakakwana ().

Mabhanana matsvuku anoitawo basa rakakosha pakutsigira immune system yako.

Muchokwadi, kushaikwa kwevhitamini B6 kunogona kuderedza kugadzirwa kwemuviri wako kwemasero machena eropa uye masoja ekudzivirira chirwere, ese ari maviri anorwisa hutachiona.).

Summary Mabhanana matsvuku akanaka
tsime revhitamini C uye vhitamini B6, ari mavhitaminzi anokurudzira kusimba
immune system uye kurwisa zvirwere.

6. May Kuvandudza Digestive Health

Mabhanana matsvuku anotsigira kugaya kwako nenzira dzakawanda.

Iine prebiotics

Prebiotics imhando yefiber inodyisa yako inobatsira gut mabhakitiriya. Kufanana nemabhanana eyero, mabhanana matsvuku ndiwo akanakisa sosi ye prebiotic fiber.

Fructooligosaccharides ndiyo mhando huru mumabhanana, asi zvakare ine imwe inonzi inulin ().

Iyo prebiotics mumabhanana inogona kuderedza kuvhuvhuta, kuwedzera kusiyanisa kweakanaka gut mabhakitiriya, uye kuderedza kuvimbiswa (, ).

Imwe ongororo yakawana kuti kutora magiramu masere efructo-oligosaccharides pazuva kwemavhiki e8 kwakawedzera huwandu hweanobatsira gut mabhakitiriya ka2.).

Yakanaka sosi ye fiber

Bhanana dzvuku diki rinopa magiramu matatu efayibha, kana angangoita gumi kubva muzana yeRDI yechikafu ichi.

Kudya kunobatsira digestive system yako ne (, ):

kukurudzira
kugara ura
réduire
kuzvimba muura hwako
rinodhaka
kukura kwe

Uyezve, kudya kwakanyanya mufiber kunogona kuderedza njodzi yako yechirwere chechirwere chechirwere (IBD).

Chidzidzo chevakadzi ve170 chakawana kuti kudya kwepamusoro-fiber - kuenzaniswa nekudya kwakaderera-fiber - kwakabatanidzwa nekuderedza 776% mungozi ye ().

Summary Mabhanana matsvuku akapfuma mukati
prebiotics uye fiber, inotsigira kugaya kwakakwana uye inogona kuderedza njodzi yako
ye IBD.

7. Inonaka uye nyore kuwedzera pakudya kwako

Mukuwedzera kune hutano hwavo, mabhanana matsvuku anonaka uye ari nyore kudya.

Iwo akanyanya nyore uye anotakurika snack. Nekuda kwekuravira kwavo kutapira, mabhanana matsvuku anopawo nzira ine hutano yekutapira resipi.

Hedzino dzimwe nzira dzekuwedzera mabhanana matsvuku pakudya kwako:

Zvikande mukati a
Smoothie.
Zvicheke uye uzvishandise sekushongedza
Nokuti .
Isai uye sanganisa mabhanana matsvuku mukati
ice cream yakagadzirwa kumba.
Pedzai chikafu chinonaka.

Mabhanana matsvuku zvakare kuwedzera kukuru kumamuffin emumba, mapakeke uye mabikirwo echingwa.

Summary Mabhanana matsvuku akanaka
inotakurika snack. Kunhuhwirira kwavo kunotapira kunoitawo kuti vawedzere zvakanyanya kune akasiyana
recipes.

Mabhanana matsvuku neyellow bananas

Mabhanana matsvuku akafanana neawo ero.

Iwo ese ari maviri masosi akanaka ekudya fiber uye zvakare anopa yakakwira calorie uye carbohydrate yemukati.

Zvisinei, marudzi maviri aya ane zvimwe zvakasiyana. Semuenzaniso, zvichienzaniswa ne, red bananas (, ):

idiki uye yakaoma
iva netapira zvishoma
ine vhitamini C yakawanda
vakapfuma mune mamwe antioxidants
iva neutera
glycemic index (GI) chikamu

Kunyangwe mabhanana matsvuku anotapira, ane yakaderera GI mamakisi pane yero mabhanana. Iyo GI chiyero che 0 kusvika ku100 inoyera kukurumidza kwekudya kunosimudza mazinga ehuga.

Lower GI zvibodzwa zvinoratidza kunonoka kunyura muropa. Mabhanana eyero ane avhareji yeGI mamakisi makumi mashanu nerimwe, ukuwo mabhanana matsvuku akadzikira pachiyero pamakumi mana neshanu.

Kutevera kudya kwakaderera kweGI kunogona kukurudzira hutano hwakanaka uye kuderedza cholesterol mazinga (, , , ).

Summary Mabhanana matsvuku madiki
uye zvinotapira kupfuura mabhanana eyero. Ivo vakapfuma mune zvimwe zvinovaka muviri, senge
antioxidants uye vhitamini C - asi ine yakaderera GI mamaki.

Chinonyanya kukosha

Bhanana dzvuku chibereko chakasiyana chinopa hutano hwakawanda.

Ivo vakapfuma mune antioxidants, vhitamini C uye vhitamini B6. Ivo vanopa yakaderera-calori asi chikafu chinovaka, chikafu uye madhiri.

Pakati pezvimwe zvinhu, zvinovaka muviri zviri mumabhanana matsvuku zvinogona kubatsira kuvandudza mwoyo uye utano hwakanaka kana huchidyiwa sechikamu chekudya.

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