Izibonelelo ezi-9 zezeMpilo ezivelayo zeBilberries

Umxholo

• 1. Sisityebi kwizondlo
• 2. Pakisha iikhompawundi zezityalo eziluncedo
• 3. Ngamana unokuphucula umbono
• 4. Ngamana kunciphisa ukudumba
• 5. Ngamana wehlise amanqanaba eswekile yegazi
• 6. Ngamana unokuphucula impilo yentliziyo
• 7–9. Ezinye izibonelelo ezinokubakho
• Ungayongeza njani iibilibheri kwisidlo sakho
• Iidosi ezifanelekileyo kunye neziphumo ebezingalindelekanga ezinokubakho
• Umgca wezantsi

Iibilberries (I-vaccinium myrtillus) zincinci, amajikijolo aluhlaza azalelwe kuMantla Yurophu.

Zihlala zibizwa ngokuba zii-blueberries zaseYurophu, njengoko zifana kakhulu nokubonakala kwi-blueberries yaseNyakatho Melika ().

Iibilberries kusenokwenzeka ukuba bezisetyenziselwa ukwenza amayeza ukusukela ngeXesha eliPhakathi, ngelixa ijusi yabo yayisetyenziswa ngokwesiko ukudaya ilineni kunye nephepha (2).

Kule mihla, banxulunyaniswa nezibonelelo ezahlukeneyo zempilo, ukusuka kumbono ophuculweyo ukuya kwishukela esezantsi kunye namanqanaba e-cholesterol.

Nazi i-9 zezibonelelo zezempilo ezikhulayo zeebilberries, zonke zixhaswe yisayensi.

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

1. Sisityebi kwizondlo

Njengamajikijolo amaninzi, iibilberries sisiqhamo esityebileyo sezondlo.

Ngeprofayili yesondlo efana ne-blueberries, ziyaziwa ngokuba yi-European blueberries, njengoko zihlala kwintsapho efanayo yezityalo njengesiqhamo esithandwayo ().

Ngokuhambelana, i-bilberries inokulindeleka ukuba inikezele ngeenxa zonke zeekhalori ezingama-85, iigram ezili-15 zeswekile eyenzeka ngokwendalo, kunye neigram ezi-4 zefayibha ngekomityi nganye (148 gram).

Ngokufanayo kwiiblueberries, kunokwenzeka ukuba ziqulathe malunga neepesenti ezingama-85 zamanzi, kunye nezixa ezilungileyo zeemanganizi kunye neevithamini C kunye noK ().

Isishwankathelo Iibilberries ziphantsi kweekhalori, kodwa ngumthombo olungileyo wamanzi, ifayibha, imanganizi, kunye neevithamini C kunye noK.

2. Pakisha iikhompawundi zezityalo eziluncedo

Iibilberries zityebile kwii-antioxidants, eziluncedo ekuhlanganiseni izityalo ezinceda ukukhusela umzimba wakho kumonakalo nakwizifo.

Uphando lubonisa ukuba amajikijolo, kubandakanya iiblueberries, aphakathi kokutya okunezinga eliphezulu le-antioxidant. Ngenxa yobudlelwane babo obusondeleyo neeblueberries, iibilberries zinokwabelana ngeepropathi ezifanayo (,,).

Iibilberries ziqulathe ivithamin C kunye ne-phenolic acid kwaye zingumthombo olungileyo we-anthocyanins, i-flavonoid antioxidant enamandla enika iziqhamo nemifuno ebomvu nemfusa, nemfusa kunye nemifuno.

I-Anthocyanins kucingelwa ukuba inoxanduva uninzi lwezibonelelo zempilo zamaqunube.

Isishwankathelo Amajikijolo yenye yezona ndawo zokutya zibalaseleyo zokulwa ne-antioxidants. Iibilberries zizezona zilungileyo kwi-anthocyanins, i-antioxidant enamandla enoxanduva lokufumana impilo.

3. Ngamana unokuphucula umbono

IiBilberries zithandwa kakhulu kwisakhono sazo sokuphucula umbono, ngakumbi umbono wasebusuku.

Izifundo ezimbalwa ezincinci ziphande ezi ziphumo zamajikijolo kumbono wobusuku kodwa zagqiba kwelokuba esi sibonelelo asixhaswanga bubungqina obuqinileyo ().

Oko kwathiwa, iibilberries zinokuzuza umbono wakho ngezinye iindlela.

Isifundo seminyaka emi-2 kubantu abane-glaucoma, imeko ekhokelela ekuphulukaneni nokubona ngokuthe ngcembe, ifumanise ukuba ukuthatha i-120 mg ye-bilberry anthocyanins mihla le kuphuculwe umsebenzi wokujonga nge-30%, ngelixa iqela le-placebo lafumana ukubonwa kokubi ().

Olunye uphononongo lubonisa ukuba ukongeza nge-160-480 mg ye-bilberry eyimpuphu ekhutshwe yonke imihla inokunciphisa ukoma kwamehlo kunye nezinye iimpawu zokudinwa kwamehlo okubangelwa kukusebenza ngeetheminali zokubonisa ividiyo (, 12,).

Nangona kunjalo, uphando olongezelelweyo luyafuneka ukuqinisekisa ezi zibonelelo.

Isishwankathelo IiBilberries zinokuphucula umbono kubantu abane-glaucoma kwaye zinciphise ukudinwa kwamehlo kunye nokoma kubantu abasebenza ngee-terminals zokubonisa ividiyo. Nangona kunjalo, uphando oluthe kratya kule ndawo luyafuneka.

4. Ngamana kunciphisa ukudumba

IiBilberries zinokunceda ukulwa nokudumba, ekukholelwa ukuba ngoyena nobangela wezifo ezininzi.

Esi siphumo sinokubangelwa ngumxholo wee-anthocyanins, ezichasene ne-antioxidants ezineempawu ezichasayo ().

Kwisifundo esinye seveki ezi-3, abantu abathatha isongezelelo esiqulathe i-300 mg ye-bilberry anthocyanins mihla le bafumana ukuncitshiswa kwama-38-60% kwiimpawu zokukrala, xa kuthelekiswa nokwehliswa kwe-4-6% kwiqela le-placebo ().

Ngaphezulu, isifundo esincinci seeveki ezi-4 siqaphele ukuba ukusela ii-ounces ezili-11 (330 ml) yejusi yeebilberry mihla le kunciphise kakhulu ukudumba, xa kuthelekiswa ne-placebo ().

Nangona kunjalo, uphando oluninzi luyafuneka ukuqinisekisa ezi ziphumo.

Isishwankathelo Iibhilbheri zityebile kwii-anthocyanins, ii-antioxidants ezinokunciphisa amanqaku okudumba.

5. Ngamana wehlise amanqanaba eswekile yegazi

Iibhilbheri lunyango lwesintu oluthandwayo olusetyenziselwa ukuthoba amanqanaba eswekile yegazi kubantu abane-2 yeswekile ().

Iingcali zikholelwa ukuba amajikijolo athintela ukonakala kunye nokufunxwa kweecarbs emathunjini akho, ngokufanayo nakweyeyeza lokunciphisa iswekile ().

Izifundo zezilwanyana zicebisa ukuba ii-anthocyanins ezikwiibilberries zinokukhuthaza ukukhutshwa kwe-insulin, i-hormone efunekayo ukunceda ukuhambisa iswekile egazini lakho iye kwiiseli zakho ().

Olunye uphononongo luxele ukuba isicatshulwa se-bilberry sinciphise amanqanaba eswekile yegazi kubantu abadala abanesifo seswekile sesi-2 ngokufanelekileyo kunendawo ye-placebo. Isicatshulwa sibonelela ngokulingana ne-50 yeegram zebhabheri entsha ().

Olunye uphononongo lweeveki ezisi-8 lubonise ukuba ukutya okutyetyiswe ngeebilberries ezintsha kunyuse ukhuselo lwe-insulin kubantu abadala abane-metabolic syndrome, iklasta yeemeko ezonyusa umngcipheko wohlobo lweswekile 2, ukubetha, kunye nesifo sentliziyo ().

Nangona kunjalo, kufuneka kwenziwe izifundo ezingaphezulu komntu ngaphambi kokuba kuthathwe izigqibo ezinamandla.

Isishwankathelo IiBilberries zinokukhuthaza ukhuselo lwe-insulin kunye nokuthintela ukonakala kweecarbs emathunjini akho, zombini ezinokunceda ukuthoba amanqanaba eswekile yegazi. Okwangoku, kufuneka kwenziwe izifundo ezingakumbi zabantu.

6. Ngamana unokuphucula impilo yentliziyo

IiBilberries zinokuxhamla kwintliziyo yakho.

Oku kusenokwenzeka ukuba bazizityebi ngevithamini K, ivithamini enceda ukuthintela ukwenziwa kwamahlwili egazi, ukunciphisa umngcipheko wokuhlaselwa sisifo sentliziyo kunye nokufa icala (21).

Uvavanyo lwe-tube-test lubonisa ukuba umxube othile we-anthocyanins kwiibilberries unokunceda ukunciphisa uxinzelelo lwegazi ().

Kwisifundo seeveki ezisi-8, abantu abangama-35 abathathe umxube wamajikijolo ahlukeneyo, kubandakanya iibilberries, amava eplatelet aphuculweyo mihla le, uxinzelelo lwegazi, kunye ne-HDL (elungileyo) amanqanaba e-cholesterol-onke amakishayo adityaniswe nentliziyo esempilweni ().

Kwesinye isifundo seeveki ezili-12, abantu abathatha i-320 mg ye-anthocyanins kwi-blackcurrants kunye neebilberries mihla le bafumana i-11% yokunyuka kwe-cholesterol ye-HDL (elungileyo), kunye nokuhla kwe-14% kumanqanaba e-cholesterol e-LDL (amabi), xa kuthelekiswa naphantsi 1% yehla kwiqela le-placebo ().

Nangona kunjalo, uphando olongezelelweyo luyafuneka ukuqinisekisa ezi ziphumo.

Isishwankathelo Iibilberries zinokunceda ukunciphisa uxinzelelo lwegazi, zinciphise i-cholesterol ye-LDL (embi), inyuse i-cholesterol ye-HDL (elungileyo), kwaye ikukhusele kumahlwili egazi, ngaloo ndlela iphucula impilo yentliziyo yakho. Nangona kunjalo, kufuneka kwenziwe izifundo ezingakumbi zabantu.

7–9. Ezinye izibonelelo ezinokubakho

IiBilberries zinokubonelela ngezi zibonelelo zilandelayo zempilo:

1. Ngamana unokuphucula ukusebenza kwengqondo. Iipilisi zebilberry ezincedisiweyo zinxulunyaniswe nememori yexesha elide kunye nokusebenza kubantu abadala ().
2. Ingabulala iintsholongwane. Uvavanyo lweetyhubhu zovavanyo lubonisa ukuba iibilberries zinokuba nefuthe elwa neentsholongwane ngokuchasene neentsholongwane ezinokuba yingozi, ezinje nge Salmonella kwaye IStaphylococcus aureus (, ).
3. Ngamana zingaphucula iimpawu ze-ulcerative colitis (UC). Isifundo kubantu abali-13 sifumanise ukuba ukutya yonke imihla nge-bilberry kunciphisa ukudumba okunganyangekiyo kwikholon kunye ne-rectum kubantu abane-UC ().

Gcina ukhumbula ukuba ezi zifundo zazincinci, kwaye ezinye zazisilela kwiqela le-placebo, okwenza kube nzima ukufumanisa ukuba ngaba izongezo zebilberry ziziphi ezibangele iziphumo eziluncedo. Ke ngoko, kufuneka izifundo ezingaphezulu.

Isishwankathelo Iibilberries zinokuphucula ukufunda kunye nenkumbulo kubantu abadala, zilwe neebhaktiriya ezithile, kwaye zinciphise iimpawu zesifo sezilonda. Nangona kunjalo, kufuneka uphando olongezelelekileyo ukuqinisekisa ezi ziphumo.

Ungayongeza njani iibilibheri kwisidlo sakho

Zininzi iindlela zokongeza iibilberries kukutya kwakho.

Banokungafani okufanayo kodwa kancinane ngakumbi kuneblueberries. Ungazitya zintsha okanye zomisiwe, zodwa, okanye njengenxalenye yayo nayiphi na iresiphi enokubandakanya iiblueberries.

Umzekelo, iibilberries zongeza kakhulu i-pancake, i-muffins kunye nezinye izinto ezibhakiweyo. Ungazifaka kwii-smoothies, i-oatmeal, iisaladi kunye neparfits yeyogathi.

Ngapha koko, zinokusetyenziselwa ukwenza ijam, okanye ungazicofa nje ngemfoloko ukuze uyisebenzise njengosasazo olukhawulezileyo kwi thowusti yakho.

Izibonelelo zeBilberry yenye indlela yokongeza esi siqhamo kukutya kwakho. Banokufunyanwa njengamaconsi okanye ngohlobo lwamacwecwe olungumgubo okanye iifomsile kwiivenkile zezempilo nakwi-Intanethi.

Nangona kunjalo, sonke isiqhamo sinokuba luncedo ngakumbi, njengoko inokuba inikezela uluhlu lwezinye izondlo ezingafumanekiyo kwizongezo ezininzi.

Isishwankathelo Iibilibheri ezintsha nezomileyo zinokutyiwa zodwa okanye zibandakanywe kwiindlela zokupheka ezahlukeneyo. IiBilberries zinokufumaneka nakumgubo kunye nezongezo ezingamanzi.

Iidosi ezifanelekileyo kunye neziphumo ebezingalindelekanga ezinokubakho

Iibhilbheri zithathwa njengezikhuselekileyo kuninzi lwabantu xa zisetyenziswa kwixabiso eliqhelekileyo.

Nangona kunjalo, iidosi ezinkulu ezifumaneka kwezinye izongezo zinokuba yingxaki, ngakumbi xa zithathwa ixesha elide ().

Iibilberries zinokunyusa umngcipheko wokopha kubantu abaneengxaki zokopha okanye abathatha amayeza okucoca igazi. Banokubangela amanqanaba eswekile yegazi ukuba ehle asezantsi kakhulu kulawo akwehlisa iswekile yegazi.

Izongezo zeBilberry azinakukhuseleka ebantwaneni, kunye nabasetyhini abakhulelweyo okanye abancancisayo. Banokuphinda basebenzisane namanye amayeza, ke qiniseka ukubonisana nomboneleli wakho wezempilo ngaphambi kokuba ubongeze kukutya kwakho.

Nangona ngamanye amaxesha kusetyenziswa iti yamagqabi ebilberry njengeyeza, amagqabi athatyathwa anetyhefu kwaye iingcali azicebisi ukuba zisetyenziswe ().

Inani elilinganiselweyo lezifundo kunye nokwahluka okukhulu kwiidosi kwenza ukuba kube ngumngeni ukufumanisa eyona dosi isebenzayo. Okwangoku, uninzi lwezifundo zabantu zisebenzise naphi na phakathi kwe-50 yeegramberries ezintsha ukuya kwi-500 mg yeebilberry supplements.

Isishwankathelo Iibilberries ezintsha zithathwa ngokuba zikhuselekile, kodwa iidosi ezinkulu ezifumaneka kwezinye izongezo zinokuba yingxaki. Abantwana, abo bathatha amayeza athile, kunye nabasetyhini abakhulelweyo nabancancisayo banokufuna ukunqanda izongezo zebilberry.

Umgca wezantsi

Iibhilbheri zincinci iiblueberries zaseYurophu ezityebile kwizondlo ezininzi kunye nezinto eziluncedo.

Banxulunyaniswa nokunciphisa ukudumba kunye namanqanaba eswekile yegazi, kunye nokuphuculwa kombono kunye nempilo yentliziyo. Banokuphucula ukusebenza kwengqondo, ukulwa neebhaktiriya, kunye nokunciphisa iimpawu zesilonda esibuhlungu.

Njengoko kunjalo ngamajikijolo amaninzi, iibilberries zizongezo olusempilweni kwindlela otya ngayo.