Mapindu Owonjezeka a 9 a ma Bilberries

Zamkati

• 1. Wolemera m'thupi
• 2. Pakani mankhwala opindulitsa
• 3. Atha kusintha masomphenya
• 4. Mutha kuchepetsa kutupa
• 5. Achepetse shuga m'magazi
• 6. Limbikitsani thanzi la mtima
• 7-9. Zopindulitsa zina
• Momwe mungawonjezere ma bilberries pachakudya chanu
• Mlingo woyenera komanso zotsatirapo zoyipa zomwe zingachitike
• Mfundo yofunika

Mabiliberi (Katemera wa myrtillus) ndi zipatso zazing'ono, zamtambo zoyambira kumpoto kwa Europe.

Nthawi zambiri amatchedwa ma blueberries aku Europe, chifukwa amafanana kwambiri ndi ma blueberries aku North America ().

Mabiliberi amadziwika kuti akhala akugwiritsidwa ntchito ngati mankhwala kuyambira nthawi ya Middle Ages, pomwe madzi awo ankakonda kupaka nsalu ndi pepala (2).

Masiku ano, amalumikizidwa ndi maubwino osiyanasiyana azaumoyo, kuyambira pakuwona bwino kutsitsa shuga m'magazi komanso cholesterol.

Nawa maubwino 9 omwe akupezeka ndi thanzi lama bilberries, onse othandizidwa ndi sayansi.

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

1. Wolemera m'thupi

Mofanana ndi zipatso zambiri, mabulosi ndi zipatso zokhala ndi michere yambiri.

Ndi mawonekedwe azakudya zofananira ndi ma blueberries, amadziwika kuti European blueberries, chifukwa ndi amtundu umodzi wazomera monga chipatso chotchuka ichi ().

Chifukwa chake, ma bilberries amatha kuyembekezeredwa kuti azipereka ma calories pafupifupi 85, magalamu 15 a shuga yemwe amabwera mwachilengedwe, ndi magalamu 4 a fiber pa chikho (148 magalamu).

Mofananamo ndi mabulosi abulu, mwina amakhala ndi madzi pafupifupi 85%, komanso kuchuluka kwa manganese ndi mavitamini C ndi K ().

Chidule Mabiliberi ndi ochepa mafuta, komabe ndimadzi abwino, madzi, manganese, ndi mavitamini C ndi K.

2. Pakani mankhwala opindulitsa

Mabiliberi ali ndi ma antioxidants ambiri, omwe ndi mankhwala opindulitsa omwe amateteza thupi lanu ku kuwonongeka ndi matenda.

Kafukufuku akuwonetsa kuti zipatso, kuphatikiza ma blueberries, ndi zina mwa zakudya zomwe zimakhala ndi ma antioxidant ambiri. Chifukwa cha ubale wawo wapamtima ndi mabulosi abulu, ma bilberries mwina amagawana zomwezo (,,).

Mabiliberi amakhala ndi vitamini C ndi phenolic acids ndipo ndi gwero labwino kwambiri la anthocyanins, mphamvu ya flavonoid antioxidant yomwe imapatsa zipatso ndi ndiwo zamasamba ofiira, zofiirira, ndi buluu mtundu wawo (,).

Anthocyanins amalingaliridwa kuti ndi omwe amachititsa zabwino zambiri za zipatsozi.

Chidule Zipatso ndi imodzi mwazinthu zabwino kwambiri zopangira ma antioxidants. Mabiliberi ndi gwero labwino kwambiri la anthocyanins, antioxidant wamphamvu yomwe imawathandiza.

3. Atha kusintha masomphenya

Ma Bilberries ndi otchuka kwambiri chifukwa chazomwe amati amatha kusintha masomphenya, makamaka masomphenya ausiku.

Kafukufuku wocheperako adasanthula zovuta za zipatsozi pakuwona kwamadzulo koma adazindikira kuti phindu ili silikugwirizana ndi umboni wamphamvu ().

Izi zati, ma bilberries atha kupindulitsa masomphenya anu munjira zina.

Kafukufuku wazaka ziwiri mwa anthu omwe ali ndi glaucoma, vuto lomwe limapangitsa kuti asamawone pang'ono pang'ono, adapeza kuti kumwa 120 mg ya bilberry anthocyanins tsiku lililonse kumawoneka bwino mozungulira 30%, pomwe gulu la placebo lidakumana ndi zovuta zowoneka bwino ().

Kafukufuku wina akuwonetsa kuti kuwonjezera ndi 160-480 mg ya ufa wambiri wa biliberi tsiku lililonse kumatha kuchepetsa kuuma kwa diso komanso zizindikilo zina za kutopa kwamaso zomwe zimachitika chifukwa chogwira ntchito ndi malo owonetsera makanema (, 12,).

Komabe, kafukufuku wambiri amafunika kutsimikizira izi.

Chidule Mabiliberi amatha kusintha masomphenya mwa anthu omwe ali ndi glaucoma ndikuchepetsa kutopa kwamaso ndi kuuma kwa anthu omwe amagwiritsa ntchito malo owonetsera makanema. Komabe, kufufuza kwina m'derali ndikofunikira.

4. Mutha kuchepetsa kutupa

Mabiliberi amatha kuthandiza kuthana ndi kutupa, komwe kumakhulupirira kuti ndi komwe kumayambitsa matenda ambiri.

Izi mwina chifukwa cha zomwe zili ndi ma anthocyanins, omwe ndi ma antioxidants omwe ali ndi anti-inflammatory properties ().

Pakafukufuku umodzi wamasabata atatu, anthu omwe amatenga chowonjezera chomwe chili ndi 300 mg ya anthocyanins a bilberry tsiku ndi tsiku adachepetsedwa ndi 38-60% pazotupa, poyerekeza ndi kuchepetsedwa kwa 4-6% pagulu la placebo ().

Kuphatikiza apo, kafukufuku wochepa wamasabata anayi adazindikira kuti kumwa ma ouniki 11 (330 ml) a madzi a bilberry tsiku lililonse kumachepetsa kwambiri zotupa, poyerekeza ndi placebo ().

Komabe, kafukufuku wambiri amafunika kutsimikizira izi.

Chidule Mabiliberi ndi olemera ndi ma anthocyanins, omwe ndi ma antioxidants omwe amatha kuchepetsa zotupa.

5. Achepetse shuga m'magazi

Mabiliberi ndi mankhwala odziwika azitsamba omwe amagwiritsidwa ntchito pochepetsa shuga m'magazi mwa anthu omwe ali ndi matenda a shuga achiwiri ().

Akatswiri amakhulupirira kuti zipatsozi zimalepheretsa kuwonongeka ndi kuyamwa kwa carbs m'matumbo mwanu, chimodzimodzi ndi mankhwala ochepetsa shuga ().

Kafukufuku wazinyama akuwonetsa kuti ma anthocyanins m'mabilberries amathanso kuyambitsa kutulutsa kwa insulin, mahomoni ofunikira kuthandizira kusuntha shuga m'magazi anu kupita m'maselo anu ().

Kafukufuku wina adawonetsa kuti kutulutsa kwa bilberry kumachepetsa kuchuluka kwa shuga m'magazi mwa achikulire omwe ali ndi matenda a shuga a 2 kuposa momwe amathandizira placebo. Chotsitsacho chinapereka magalamu 50 a mabiliberi atsopano ().

Kafukufuku wina wa masabata asanu ndi atatu adawonetsa kuti chakudya chokhala ndi mabiliberi atsopano chimachulukitsa kutsekemera kwa insulin mwa achikulire omwe ali ndi matenda amadzimadzi, gulu limodzi la zomwe zimawonjezera chiopsezo cha mtundu wachiwiri wa matenda ashuga, sitiroko, ndi matenda amtima ().

Komabe, maphunziro owonjezera aumunthu amafunikira asanapange mayankho olimba.

Chidule Ma bilberries amatha kuyambitsa kutsekemera kwa insulin ndikuletsa kuwonongeka kwa ma carbs m'matumbo anu, zonsezi zomwe zingathandize kuchepetsa shuga m'magazi. Komabe, maphunziro owonjezera a anthu amafunikira.

6. Limbikitsani thanzi la mtima

Mabiliberi angapindulitse thanzi la mtima wanu.

Izi mwina chifukwa chakuti ali ndi vitamini K wambiri, vitamini yemwe amathandiza kupewa mapangidwe a magazi, amachepetsa chiopsezo cha mtima komanso kupwetekedwa (21).

Kafukufuku woyeserera akuwonetsa kuti kusakanikirana kwa ma anthocyanins m'mabilberries kumatha kuchepetsa kuthamanga kwa magazi ().

Pakafukufuku umodzi wamasabata asanu ndi atatu, anthu 35 omwe adatenga zipatso zosiyanasiyana, kuphatikiza ma bilberries, tsiku lililonse amapeza magwiridwe antchito a magazi, kuthamanga kwa magazi, komanso kuchuluka kwama cholesterol (HDL) abwino - zolembera zonse zolumikizidwa ndi mtima wathanzi ().

Pakafukufuku wina wama sabata 12, anthu omwe amamwa ma 320 mg anthocyanins ochokera ku ma blackcurrants ndi ma bilberries tsiku ndi tsiku adakumana ndi kuchuluka kwa 11% kwa HDL (chabwino) cholesterol, komanso kutsika kwa 14% kwama cholesterol a LDL (oyipa), poyerekeza ndi ochepera Kutsika kwa 1% pagulu la placebo ().

Komabe, kufufuza kwina kumafunikira kutsimikizira izi.

Chidule Mavitamini angathandize kuchepetsa kuthamanga kwa magazi, kuchepetsa cholesterol cha LDL (choipa), kuonjezera cholesterol ya HDL (yabwino), ndi kukutetezani ku kuundana kwa magazi, potero kumakulitsa thanzi la mtima wanu. Komabe, maphunziro owonjezera a anthu amafunikira.

7-9. Zopindulitsa zina

Bilberries atha kuperekanso izi:

1. Zitha kusintha magwiridwe antchito aubongo. Zowonjezera zowonjezera mabiliberi zimalumikizidwa ndikumakumbukira kwakanthawi kwakanthawi ndikugwira ntchito kwa okalamba ().
2. Itha kupha mabakiteriya. Kafukufuku woyeserera akuwonetsa kuti ma bilberries atha kukhala ndi ma antimicrobial zotsatira motsutsana ndi mabakiteriya omwe atha kukhala owopsa, monga Salmonella ndipo Staphylococcus aureus (, ).
3. Atha kusintha zizindikilo za ulcerative colitis (UC). Kafukufuku mwa anthu 13 adapeza kuti kudya kwa bilberry tsiku lililonse kumachepetsa kutupa kwamatenda am'mimba mwa anthu omwe ali ndi UC ().

Kumbukirani kuti maphunzirowa anali ochepa, ndipo ena adalibe gulu la placebo, zomwe zimapangitsa kuti zikhale zovuta kudziwa ngati zowonjezera mabiliberi ndizomwe zadzetsa phindu. Chifukwa chake, maphunziro ena amafunikira.

Chidule Mabiliberi amalimbikitsa kuphunzira ndi kukumbukira kwa okalamba, kumenyana ndi mabakiteriya ena, ndikuchepetsa zizindikilo za ulcerative colitis. Komabe, maphunziro ena amafunikira kuti atsimikizire izi.

Momwe mungawonjezere ma bilberries pachakudya chanu

Pali njira zambiri zowonjezerapo ma bilberries pazakudya zanu.

Ali ndi kununkhira kofananako koma kocheperako pang'ono kuposa ma blueberries. Mutha kuzidya zatsopano kapena zouma, zokha, kapena ngati gawo la njira iliyonse yomwe ingaphatikizepo mabulosi abulu.

Mwachitsanzo, ma biliberi amathandizira kwambiri zikondamoyo, ma muffin, ndi zinthu zina zophika. Mutha kuwaphatikizanso mu smoothies, oatmeal, saladi, ndi magawo a yogurt.

Kuphatikiza apo, atha kugwiritsidwa ntchito kupanga kupanikizana, kapena mutha kungowapaka ndi mphanda kuti muwagwiritse ntchito posachedwa.

Zowonjezera za Bilberry ndi njira ina yowonjezera chipatso ichi pazakudya zanu. Amatha kupezeka ngati madontho kapena mapiritsi a ufa kapena makapisozi m'masitolo azaumoyo komanso pa intaneti.

Komabe, chipatso chonsecho chimatha kukhala chopindulitsa kwambiri, chifukwa mwina chimapereka mitundu yambiri yazakudya zomwe sizimapezeka muzowonjezera zambiri.

Chidule Mabiliberi atsopano komanso owuma akhoza kudyedwa okha kapena kuphatikizidwa m'maphikidwe osiyanasiyana. Mabiliberi amathanso kupezeka mu ufa ndi zowonjezera madzi.

Mlingo woyenera komanso zotsatirapo zoyipa zomwe zingachitike

Mabiliberi amawerengedwa kuti ndi otetezeka kwa anthu ambiri akagwiritsidwa ntchito mofanana.

Komabe, kuchuluka kwakukulu komwe kumapezeka muzowonjezera zina kumatha kukhala kovuta, makamaka mukamatenga nthawi yayitali ().

Mabiliberi atha kuwonjezera chiopsezo chotaya magazi mwa anthu omwe ali ndi vuto lakutuluka magazi kapena omwe amamwa mankhwala ochepetsa magazi. Zitha kuchititsanso kuti shuga m'magazi itsike kwambiri kwa omwe amamwa mankhwala ochepetsa shuga.

Mankhwala a bilberry sangakhale otetezeka kwa ana, komanso amayi apakati kapena oyamwitsa. Amathanso kulumikizana ndi mankhwala ena, chifukwa chake onetsetsani kuti mufunsane ndi omwe amakuthandizani asanawonjezere pachakudya chanu.

Ngakhale tiyi wa masamba a bilberry nthawi zina amagwiritsidwa ntchito ngati mankhwala azitsamba, masambawo amawoneka kuti ndi owopsa ndipo akatswiri sawalimbikitsa kuti agwiritse ntchito ().

Chiwerengero chochepa cha maphunziro ndi kusiyanasiyana kwakukulu kwa Mlingo kumapangitsa kukhala kovuta kudziwa mlingo woyenera kwambiri. Komabe, maphunziro ambiri aumunthu agwiritsa ntchito paliponse pakati pa magalamu 50 a mabiliberi atsopano mpaka 500 mg wa zowonjezera mavitamini.

Chidule Mabiliberi atsopano amawoneka kuti ndi otetezeka, koma milingo yayikulu yomwe imapezeka muzowonjezera zina imatha kukhala yovuta. Ana, omwe amamwa mankhwala ena, komanso amayi apakati ndi oyamwitsa angafunike kupewa zowonjezera ma bilberry.

Mfundo yofunika

Mabiliberi ndi ma blueberries ang'onoang'ono aku Europe omwe ali ndi michere yambiri komanso mankhwala opindulitsa.

Amalumikizidwa ndi kuchepa kwa kutupa ndi shuga m'magazi, komanso kuwona bwino ndi thanzi la mtima. Amathanso kusintha ubongo, kuthana ndi mabakiteriya, ndikuchepetsa zizindikilo za ulcerative colitis.

Monga momwe zimakhalira ndi zipatso zambiri, mabulosi ndiwowonjezera pazakudya zanu.