Zabibu in English – Faida za kiafya za zabibu

Zabibu ni nini?

Zabibu ni tunda la mzabibu ambalo ni mviringo linalokua kwenye kishada na lenye rangi ya zambarau au kijani linapoiva ambalo huliwa au hutengenezwa kinywaji kwa mfano mvinyo au juisi.

Zabibu in English

Zabibu in English ni grapes. Ufafanuzi wa grapes in English ni:

“Grapes are a type of fruit that grows in clusters on vines. They are small, round, and juicy, and they come in a variety of colors, including green, red, purple, and black.”

Grapes in Kiswahili

Grapes in Kiswahili ni “zabibu”.

Faida za zabibu kwa mwili

Zabibu hujaa virutubisho

Zabibu zimejaa virutubishi muhimu kama vile vitamini K, kalsiamu, magnesiamu na potasiamu. Virutubisho hivi ni muhimu kwa kudumisha mifupa yenye nguvu na yenye afya, kupunguza hatari ya mifupa kuvunjika.¹

Huongeza kinga yako

Zabibu zina vitamini C, ambayo ni muhimu kwa mfumo wa kinga. Kwa kuwa miili yetu haitoi vitamini C kiasili, ni muhimu kujumuisha vyakula kama vile zabibu katika lishe yetu. Vitamini C pia husaidia kutengeneza DNA, utengenezaji wa kolajeni, na ufyonzaji wa madini ya chuma kutoka kwa vyakula vinavyotokana na mimea.²

Uwezo wa kuzuia/kushinda maambukizi

Zabibu zina uwezo wa kulinda dhidi ya vijidudu, viini au bakteria hatari na virusi. Na hivyo kusaidia afya ya kinga wa mwili kwa ujumla.³

Hutoa antioxidants muhimu

Zabibu zina vitu vizuri vinavyosaidia mwili wako kukaa imara, vinaitwa antioxidants. Moja ya vitu hivyo ni quercetin na polyphenols. Vitu hivi vinasaidia kuzuia magonjwa yanayoharibu ubongo na kuimarisha utumbo wako.⁴

Hukuza usingizi bora

Zabibu zina kiasi kidogo cha melatonin, homoni ambayo husaidia kudhibiti usingizi. Kukunywa zabibu kunaweza kuchangia usingizi wa utulivu na wa muda mrefu.⁵

Inaboresha afya ya moyo wako

Zabibu inakuza afya ya moyo na mishipa. Zabibu ina viamabata amabavyo husaidia kuzuia ugumu wa mishipa, kupunguza shinikizo la damu, na kupunguza hatari ya viharusi na mshtuko wa moyo.⁶

Inalinda macho yako

Zabibu zina uwezo wa kuongeza umbali wa macho yako kuona, kupunguza usumbufu kutokana na mng’ao, na kupunguza hatari ya matatizo ya kawaida ya macho kama vile kuzorota kwa seli na mboni ya jicho.⁷

Sources

1. M. Imran., M. Hussain. Grapes likeliness in reference to normal blood pressure. Open Access Journal of Science. 2019; 3(2). ↩︎
2. US Department of Agriculture. Grapes, raw. ↩︎
3. Khoo HE, Azlan A, Tang ST, Lim SM. Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits. Food Nutr Res. 2017;61(1):1361779. doi:10.1080/16546628.2017.1361779 ↩︎
4. Zhou DD, Li J, Xiong RG, et al. Bioactive compounds, health benefits and food applications of grape. Foods. 2022;11(18):2755. doi:10.3390/foods11182755 ↩︎
5. Meng JF, Shi TC, Song S, Zhang ZW, Fang YL. Melatonin in grapes and grape-related foodstuffs: A review. Food Chem. 2017;231:185-191. doi:10.1016/j.foodchem.2017.03.137 ↩︎
6. Bonnefont-Rousselot D. Resveratrol and Cardiovascular Diseases. Nutrients. 2016;8(5):250. doi:10.3390/nu8050250 ↩︎
7. Mrowicka M, Mrowicki J, Kucharska E, Majsterek I. Lutein and zeaxanthin and their roles in age-related macular degeneration-neurodegenerative disease. Nutrients. 2022;14(4):827. Published 2022 Feb 16. doi:10.3390/nu14040827 ↩︎