10 Cov Txiv Hmab Txiv Ntoo Tsw los Sim (thiab 8 Cov Tshuaj Lom kom Tsis Pub)

Zoo Siab

• 1. Neeg laus
• 2. Huab
• 3. Huckleberry
• 4. Gooseberries
• 5. Txhoov txiv
• 6. Cov txiv mooj
• 7. Cov kua ntsev
• 8. Cov txiv ntoo Saskatoon
• 9. Muscadine
• 10. Buffaloberries
• 8 Muaj kuab lom tsiaj qus kom zam dhau
• Hauv qab kab

Txiv pos nphuab, blueberries, thiab raspberry feem ntau muaj nyob rau hauv cov khw muag khoom noj, tab sis ntau cov txiv neej qab sib txig sib luag muaj ntau hauv cov tsiaj qus.

Cov tsiaj qus tau zoo rau ntau lub caij huab cua, thiab lawv tau ntim nrog cov as-ham thiab cov haib tsob ntoo sib xyaw. Txawm hais tias cov tsiaj qus hauv lub cev tuaj yeem raug txuas, lawv tau ntau yam thiab tuaj yeem muaj ntau txoj hauv kev.

Txawm li cas los xij, qee lub cev qus muaj cov tshuaj lom. Yog noj hauv ntau, nws tuaj yeem ua rau cov tsos mob tsis xis nyob lossis ua rau tuag taus.

Ntawm no yog 10 cov txiv hmab txiv ntoo qab qab thiab nyab xeeb koj tuaj yeem noj - thiab 8 tus kab mob lom kom tsis txhob.

1. Neeg laus

Elderberries yog cov txiv ntoo ntawm ntau hom ntawm lub Sambucus nroj.

Lawv vam meej nyob rau qhov me me mus rau qhov ntu ntawm thaj chaw qaum teb Hemisphere. Cov txiv ntoo loj tuaj nyob hauv cov pawg me thiab muaj xim dub, xiav-xim av, lossis xim paj yeeb.

Txawm tias cov txiv ntoo ntawm feem ntau Sambucus ntau yam yog edible, lub Sambucus nigra L. ssp. canadensis ntau yam yog hom nquag noj ntau.

Nws yog ib qho tseem ceeb kom nco ntsoov tias cov laus yuav tsum tau siav rau qhov ua tsis tau cov alkaloid uas tuaj yeem ua rau xeev siab yog tias cov txiv tsawb yog noj nyoos (1).

Cov txiv laus laus muaj lub ntsej muag tsis qab, uas yog vim li cas lawv thiaj li ua kua thiab qab zib ua kua, ua jams, chutneys, lossis caw cawv txiv hmab.

Cov txiv no yog qhov zoo ntawm cov vitamin C, nrog 1 khob (145 grams) muab 58% ntawm koj qhov kev xav tau txhua hnub. Vitamin C ua ntau lub luag haujlwm tseem ceeb hauv koj lub cev tab sis nws yog qhov tshwj xeeb rau koj lub cev tiv thaiv kab mob.

Elderberries kuj nplua nuj nyob hauv cov vitamin B6, uas txhawb lub cev tiv thaiv kab mob (,).

Cov khoom noj khoom haus ua ke ntawm cov laus thiab cov khoom lag luam elderberry ua rau lawv muaj kev tshwj xeeb ntawm kev ua kom muaj zog tiv thaiv kab mob.

Piv txwv li, txoj kev tshawb fawb hauv 312 tus neeg laus pom tias noj 300 mg ntawm laus ntawm tshuaj pleev laus ntxiv ob qho ua ntej thiab tom qab taug kev txo qis qhov mob ntev thiab mob khaub thuas, piv nrog cov placebo ().

Cov txiv laus laus muaj lub ntsej muag zoo nkauj, thaum cov nqaij nyoos, vim li ntawd lawv thiaj li nyiam ua kom siav zoo. Lawv tau muaj cov vitamin C thiab vitamin B6, ob leeg puav leej txhawb nqa kev noj qab haus huv.

2. Huab

Cloudberries yog berries ntawm cov nroj tsuag Rubus chamaemorus, uas loj hlob nyob rau hauv qhov chaw siab dua hauv qhov chaw txias, boggy nyob rau sab qaum teb Hemisphere.

Tauv paj cog hauv lub vaj muaj paj dawb, thiab cov txiv kab ntxwv daj-rau-txiv kab ntxwv zoo li lub txiv pos (5).

Txiv pos huab tshiab yog mos, muaj kua, thiab ncaj ncees. Lawv saj yog qhov zoo tshaj plaws piav raws li kev sib xyaw ntawm raspberries thiab liab currants - nrog hint ntawm floral sweetness. Lawv muaj kev nyab xeeb rau noj cov nqaij nyoos (6).

Cloudberries muaj txiaj ntsig ntau nyob rau hauv cov vitamin C, muab 176% ntawm koj cov kev xav tau txhua hnub hauv 3.5 ooj (100 grams) ().

Lawv tseem muaj zog hauv ellagitannins, uas yog cov tshuaj tiv thaiv muaj zog uas tuaj yeem pab tiv thaiv koj lub hlwb los ntawm kev puas tsuaj dawb radical.

Dab tsi ntxiv, raws li kev tshawb fawb tsiaj thiab kuaj-tube, ellagitannins tuaj yeem muaj cov teebmeem anticancer, txhawb koj lub cev tsis muaj zog, thiab tua cov mob ((9)).

Cloudberries muaj lub ntsej muag me ntsis, qab qab zib. Lawv muaj cov tshuaj antioxidant haib hu ua ellagitannins uas tuaj yeem tiv thaiv kev puas tsuaj dawb tshaj dhau thiab muaj lwm cov txiaj ntsig kev noj qab haus huv.

3. Huckleberry

Huckleberry yog lub npe North Asmeskas rau cov txiv ntoo ntawm ntau hom cog ntoo hauv Tshuaj tiv thaiv thiab Gaylussacia genera (,).

Cov tsiaj hu ua tsiaj qus loj hlob nyob rau hauv cov roob, cov hav zoov, bogs, thiab pas dej hauv pas dej hauv Northwestern America thiab Western Canada. Cov txiv ntoo muaj me me thiab xim liab, xiav, lossis dub.

Siav huckleberries yog qab zib nrog me ntsis tartness. Txawm hais tias lawv yuav noj tau tshiab, feem ntau lawv tau ua rau hauv cov dej qab zib, jams, puddings, khaub noom, kua qab zib, thiab lwm yam zaub mov.

Huckleberries muaj nplua nuj nyob hauv antioxidant haib, suav nrog anthocyanins thiab polyphenols. Qhov tseeb, lawv muaj ntau cov txiaj ntsig zoo tshaj li cov txiv hmab txiv ntoo uas muaj antioxidant zoo li blueberries ().

Cov pluas noj ntau nyob rau hauv anthocyanins thiab polyphenols tau txuas rau cov txiaj ntsig kev noj qab haus huv zoo nkauj, nrog rau txo qis o, txo qis kev mob plawv, thiab cov teebmeem anticancer (,).

Huckleberries muaj qab zib haum nrog me ntsis tartness thiab tuaj yeem nyiam tshiab los yog siav. Lawv muaj nplua nuj nyob hauv antioxidant haib, suav nrog anthocyanins thiab polyphenols.

4. Gooseberries

Gooseberries rau ob pawg loj - European gooseberries (Ribes grossularia var. uva-crispa) thiab American gooseberries (Ribes hirtellum) (15).

Lawv ib txwm nyob rau Tebchaws Europe, Asia, thiab North America thiab loj hlob ntawm tsob ntoo muaj thaj tsam li 3 feet6 feet (1-1.8 meters) siab. Cov txiv ntoo yog cov me me, puag ncig, thiab sib txawv ntawm ntsuab rau liab lossis liab doog hauv xim (15).

Gooseberries tuaj yeem ua rau tart lossis qab zib heev. Lawv tau noj tshiab lossis siv ua cov khoom noj rau hauv khob noom, cawv, pob zeb, thiab phoov nqaij.

Lawv tau muaj cov vitamin C ntau, nrog 1 khob (150 grams) muab 46% ntawm Kev Tshawb Fawb Txhua Hnub Ua Haujlwm (RDI) ().

Tsis tas li ntawd, tib qho kev pabcuam pob khoom noj qab haus huv 6,5 grams ntawm kev noj haus fiber ntau, uas yog 26% ntawm tus nqi txhua hnub. Kev noj haus fiber ntau yog ib hom kem plab uas tseem ceeb rau kev zom zaub mov kom zoo (,).

Lawv tseem muaj cov tshuaj tiv thaiv antioxidant protocatechuic acid, uas tau pom tias muaj cov tshuaj tua kabmob, tiv thaiv kev ua kom tsis zoo, thiab anticancer muaj kev cuam tshuam hauv cov tsiaj thiab kuaj lub raj tshuaj ().

Txawm hais tias cov txiaj ntsig no tau cog lus, ntau txoj kev tshawb fawb los ntawm tib neeg xav tau kom paub meej cov txiaj ntsig zoo no.

Gooseberries tuaj yeem ua tart lossis qab zib thiab nyiam tshiab lossis ua siav. Lawv muaj fiber ntau, vitamin C, thiab kua qaub tiv thaiv muaj protein ntau.

5. Txhoov txiv

Txhawm chim (Aronia) loj tuaj ntawm tsob ntoo uas haiv ib txwm muaj rau North America (19).

Lawv muaj cov semisweet tsis tau saj thiab tuaj yeem noj tshiab, txawm hais tias lawv feem ntau tau tsim rau hauv cawv, jams, kis, kua, kua, teas thiab dej khov.

Kev txhawm chim feem ntau cog hauv hav zoov uas ntub thiab hav zoov. Muaj peb lub ntsiab ntawm chokeberry - liab chokeberry (Aronia arbutifolia), dub chokeberry (Aronia melanocarpa), thiab ntshav chokeberry (Aronia prunifolia) (19).

Chokeberries yog tshwj xeeb tshaj yog nyob rau hauv cov vitamin K, ib qho khoom noj uas txhawb pob txha noj qab haus huv thiab xav tau rau lub cev ua haujlwm tseem ceeb, xws li ntshav txhaws (,,).

Lawv kuj muaj cov antioxidants ntau, xws li phenolic acids, anthocyanins, flavonols, thiab proanthocyanidins. Cov cog ua tsob ntoo muaj zog no muab chokeberries yog ib qhov muaj peev xwm tshaj plaws ntawm cov txiv ntoo txhua qhov ().

Chokeberries muaj qhov semisweet tsis tau tart saj thiab tuaj yeem nyiam ua tshiab lossis siav. Lawv muaj vitamin K ntau thiab antioxidant ntau.

6. Cov txiv mooj

Mulberries (Morus) yog cov pab pawg ntawm cov paj ntoo uas yog tus Moraceae tsev neeg.

Lawv loj hlob hauv qhov me mus rau qhov chaw qis ntawm thaj chaw qaum teb thiab yav qab teb hemispheres. Mulberries muaj ntau cov txiv hmab txiv ntoo, uas txhais tau hais tias lawv loj hlob ua tej pawg (24).

Cov txiv ntoo yog kwv yees li 3/4 mus rau 1 1/4 ntiv tes (2-3 cm) qhov ntev thiab feem ntau tsaus liab doog kom dub hauv cov xim. Qee hom tuaj yeem ua xim liab lossis dawb.

Mulberries muaj kua thiab qab zib thiab tuaj yeem txaus siab tshiab lossis hauv pies, cordials, thiab tshuaj ntsuab. Lawv tau ntim cov vitamin C thiab muab cov vitamins B zoo, magnesium, thiab potassium.

Tsis tas li ntawd, 1 khob (140 grams) ntawm cov pos nphuab muaj ib qho zoo kawg li 14% ntawm koj cov kev xav tau cov hlau txhua hnub. Cov ntxhia no yog qhov tsim nyog rau cov txheej txheem tseem ceeb hauv koj lub cev, xws li kev loj hlob, kev txhim kho, thiab kev tsim cov ntshav ntawm tes (,).

Dab tsi ntxiv, txiv mab txiv ntoo tau ntim nrog anthocyanins, uas yog cog cov tshuaj pleev xim uas muaj zog antioxidant.

Kev ntsuam xyuas-raj thiab tsiaj kev tshawb fawb qhia pom tias cov pos nphuab extract tuaj yeem pab txo qis cov ntshav qab zib, pab kom lub cev poob phaus, tiv thaiv kabmob, thiab tiv thaiv koj lub hlwb los ntawm kev puas tsuaj.

Tag nrho cov txiaj ntsig no tuaj yeem yog vim nws lub siab xav tau ntawm antioxidant, uas suav nrog anthocyanins (,,).

Mulberries yog cov muaj kua, qab zib uas muaj qab tshiab lossis ua siav. Lawv muaj lub cev ntau hauv cov hlau thiab anthocyanin antioxidant.

7. Cov kua ntsev

Gunter Marx Photography / Getty Dluab

Salmonberries yog cov txiv ntoo ntawm Rubus spectabilis nroj tsuag, uas belongs rau Rose tsev neeg.

Cov nroj tsuag yog ib txwm nyob rau North America, qhov chaw uas lawv tuaj yeem loj txog 6.6-13 ko taw (2-4 meters) siab hauv cov ntug dej hiav txwv uas muaj dej noo thiab raws ntug dej (30, 31, 32).

Salmonberries yog daj rau txiv kab ntxwv-liab thiab zoo li blackberries. Lawv tsis zoo thiab tsis tuaj yeem noj nyoos (33).

Txawm li cas los xij, feem ntau lawv tau ua ke nrog lwm cov khoom xyaw thiab ua rau jam, khaub noom, jelly, thiab dej cawv.

Salmonberries yog qhov zoo ntawm manganese, muab 55% ntawm RDI hauv 3.5 ooj (100 grams). Manganese yog qhov tseem ceeb rau kev noj zaub mov hauv lub cev thiab pob txha noj qab haus huv, thiab nws muaj cov nyhuv antioxidant haib (,).

Cov txiv ntseej kuj muaj cov txiaj ntsig zoo ntawm cov vitamins K thiab C, muab 18% thiab 15% ntawm RDI nyob rau hauv 3.5-ounce (100-gram) ua haujlwm, ntsig txog ().

Salmonberries yog fairy tasteless thaum tshiab, yog li lawv tau nquag ua rau hauv jams, cawv, thiab lwm yam zaub mov. Lawv yog lub hauv paus ua kom zoo manganese thiab vitamins C thiab K.

8. Cov txiv ntoo Saskatoon

Amelanchier alnifolia yog ib tsob nroj uas yog ib txwm muaj rau North America.

Nws hlob 3-26 feet (1-8 metres) siab thiab tsim cov txiv hmab txiv ntoo muaj npe hu ua saskatoon berries. Cov txiv hmab txiv ntoo muaj ntshav muaj kwv yees li 1 / 4–1 nti (5 mm5 hli) hauv diam (37).

Lawv muaj qhov qab zib, txiv ntoo ua noj thiab tuaj yeem noj tau tshiab lossis qhuav. Lawv tau siv rau hauv kab pias, cawv, jams, npias, cider, thiab qee zaum cov khoom noj thiab kab sib xyaw.

Saskatoon berries yog ib qho zoo tshaj plaws ntawm riboflavin (vitamin B2), muaj ze li 3 zaug ntawm koj cov kev xav tau txhua hnub hauv 3.5 ounces (100 grams) (38).

Riboflavin - zoo li lwm yam B vitamins - ua lub luag haujlwm tseem ceeb hauv kev tsim hluav taws xob. Nws yuav tsum tau muab koj cov zaub mov xa mus ua lub zog thiab tiv thaiv koj cov hlab hlwb tiv thaiv kev tsis taus zoo li Parkinson's mob thiab ntau yam sclerosis (,).

Saskatoon berries muaj lub qab zib, tsw qab thiab tuaj yeem txaus siab rau ob qho tib si tshiab thiab qhuav. Lawv lub cev muaj nuj nqis heev nyob rau hauv riboflavin.

9. Muscadine

Muscadine (Vitis rotundifolia) yog tsiaj txhu hauv hav zoov rau tebchaws Meskas.

Muscadines muaj cov tawv nqaij tuab uas ntev li ntawm tooj liab mus rau xim av tsaus rau xim dub. Lawv muaj qhov qab qab kawg thiab qab zib, thiab lawv cov nqaij zoo li nws lub cev zoo sib xws (41, 42).

Cov tshuaj Muscadines tau tawg nrog riboflavin (vitamin B2), nrog 3.5-ounce (100-gram) pabcuam muab 115% ntawm RDI. Lawv kuj tseem muaj cov zaub mov muaj fiber ntau - muaj 4 grams rau 3.5-ooj (100-gram) muab rau noj, lossis 16% ntawm tus nqi txhua hnub ().

Kev noj haus hauv lub cev muaj txiaj ntsig zoo tuaj yeem txo cov ntshav muaj roj cholesterol, txhawb kev zom zaub mov zoo, thiab nce phaus rog thiab lub siab ua haujlwm ().

Cov txiv hmab txiv ntoo zoo li txiv hmab tsis yog tsuas yog muaj feem ntau hauv riboflavin thiab kev noj haus fiber ntau tab sis kuj muaj cov resveratrol.

Cov kab mob antioxidant no pom ntawm daim tawv txiv hmab. Kev tshawb nrhiav tib neeg thiab tsiaj qhia pom tias resveratrol pab txhawb kev noj qab haus huv cov ntshav qab zib thiab tuaj yeem tiv thaiv kab mob plawv thiab qee yam mob qog nqaij hlav ().

Muscadine berries muaj lub qab zib tsis tau musky. Lawv muaj fiber ntau, riboflavin, thiab resveratrol, muaj zog antioxidant.

10. Buffaloberries

Buffaloberries (Chaw Yug Yaj) yog cov txiv ntoo ntawm cov ntoo me me hauv Elaeagnaceae tsev neeg.

Cov nroj tsuag yog ib txwm nyob rau North America thiab 3-13 ko taw (1-4 metres) hauv qhov siab. Nyiaj txiag buffaloberry (Tswv yim yug yaj argentea) yog hom tsiaj uas tsawg dua ntais. Nws muaj cov nplooj ntsuab npog nrog cov plaub mos mos zoo nkauj thiab cov paj daj daj ntseg uas tsis muaj cov nplaim paj ().

Buffaloberries muaj qhov ntxhib, tsaus daim tawv nqaij liab me me nrog cov pob dawb dawb. Cov txiv ntoo tshiab yog cov iab iab, yog li feem ntau lawv tau ua rau siav thiab ua rau nqaij cuaj, qab kua, thiab kua qab zib. Noj ntau cov txiv ntoo no nyob rau hauv ib daim ntawv twg tuaj yeem ua rau mob plab zawv (46).

Cov txiv ntoo no tau tawg nrog antioxidants, suav nrog lycopene.

Lycopene yog cov xim muaj zog uas muab cov xim liab, txiv kab ntxwv thiab xim paj yeeb rau lawv cov xeeb ceem xim. Nws tau txuas rau ntau cov txiaj ntsig kev noj qab haus huv.

Piv txwv li, kev tshawb fawb tau cuam tshuam nrog lycopene nrog kev txo qis kev mob plawv, qee yam mob qog nqaij hlav, thiab qhov muag mob, xws li cataracts thiab muaj feem cuam tshuam rau lub hnub nyoog macular degeneration (ARMD) (,,,).

Buffaloberries yog qhov iab tab sis tuaj yeem ua rau hauv qab txias thiab phoov dej. Lawv muaj lycopene ntau heev, cov kab mob antioxidant txuas rau txo qis kev pheej hmoo mob plawv, mob qhov muag, thiab qee yam mob qog nqaij hlav.

8 Muaj kuab lom tsiaj qus kom zam dhau

Txawm hais tias muaj ntau cov txiv ntoo qus tau qab thiab muaj kev nyab xeeb rau noj, qee qhov koj yuav tsum zam.

Ib co txiv hmab txiv ntoo muaj cov tshuaj lom uas yuav ua rau tsis xis nyob lossis ua rau muaj kev phom sij.

Ntawm no yog 8 lom cov tsiaj qus kom tsis txhob:

1. Holly berries. Cov txiv hmab txiv ntoo me me no muaj cov tshuaj lom hu ua saponin, uas yuav ua rau xeev siab, ntuav, thiab mob plab ().
2. Yuam Kev. Lub Christmas tsob ntoo nrov no muaj cov txiv ntoo dawb uas muaj cov tshuaj lom phoratoxin. Nws tuaj yeem ua rau lub plab muaj teeb meem thiab lub plawv dhia qeeb (bradycardia), nrog rau lub hlwb, lub raum, thiab adrenal caj pas ().
3. Lub nroog Yeluxalee tawg. Kuj tseem hu ua Christmas txiv kab ntxwv, tsob nroj no muaj cov txiv kab ntxwv daj-liab uas muaj solanine, ib qhov sib tov uas tuaj yeem ua rau mob plab zom mov, mob plab, thiab lub plawv tsis xwm yeem (tachycardia) ().
4. Ntawv Ntshiab. Kuj tseem hu ua woody nightshade, berries los ntawm cov nroj tsuag no muaj solanine. Lawv zoo sib xws rau hauv cov txiv ntoo hauv Jerusalem thiab tuaj yeem tsim cov kev mob tshwm sim zoo ib yam ().
5. Pokeweed berries. Cov txiv duaj no zoo nkauj zoo li cov txiv quav ntswv tab sis muaj cov tshuaj lom nyob hauv cov cag, nplooj, kav, thiab cov txiv. Qhov no tsob nroj muaj feem tau ntau dua raws li nws paub tab, thiab noj cov txiv yog cov muaj txiaj ntsig tuag ().
6. I berries. Ntshav-xim dub rau txiv kab ntxwv-daj hauv xim, cov txiv ntoo no muaj cov tshuaj saponin lom. Tej zaum yuav ua rau xeev siab, ntuav, thiab mob plab ().
7. Yew berries. Cov txiv liab zoo nkauj no muaj cov noob uas tuaj yeem ua kom zoo. Ib txoj kev tshawb nrhiav qhia tias kev noj ntau cov noob qoob ua rau qaug dab peg ().
8. Virginia creeper berries. Cov nce cov txiv hmab hauv cov roj muaj tshuaj lom calcium calcium oxalate. Kev siv ntau ntawm cov compound no tuaj yeem muaj tshuaj lom rau koj lub raum ().

Daim ntawv teev npe no tsis yog sab heev, thiab ntau lwm cov txiv hmab txiv ntoo lom tau rau hauv cov tsiaj qus. Qee cov tshuaj lom cov txiv ntoo xyoob txawm tias zoo li cov khoom noj tau.

Vim li no, qhov tseem ceeb tshaj plaws yuav tsum tau coj thaum sau cov txiv ntoo qus. Yog tias koj tsis paub meej tias cov txiv ntoo qus muaj kev nyab xeeb, nws yog qhov zoo tshaj plaws kom tsis txhob muaj.

Ntau cov txiv ntoo qus muaj cov tshuaj lom cov nyom. Yuav tsum ceev faj heev thaum xaiv cov tsiaj qus rau noj.

Hauv qab kab

Ntau hom txiv ntoo qus tau qab thiab muaj txiaj ntsig zoo rau noj.

Lawv feem ntau tau ntim nrog cov as-ham thiab cov antioxidant muaj zog uas tuaj yeem muab cov txiaj ntsig zoo rau kev noj qab haus huv, xws li txhawb kev tiv thaiv kab mob, tiv thaiv koj lub hlwb thiab lub plawv, thiab txo kev puas tsuaj ntawm tes.

Txawm li cas los xij, qee hom tsiaj qus hauv lub cev yog tshuaj lom thiab muaj peev xwm ua rau neeg tuag taus. Yog tias koj tsis paub meej txog hom tsiaj hom, nws yog qhov zoo tshaj plaws kom tsis txhob noj nws, vim nws tsis tsim nyog muaj kev pheej hmoo.