Blueberries Ita ce 'ya'yan itace mai dadi kuma mai gina jiki. Ana kiran shi da abinci mai yawa saboda fa'idodin kiwon lafiya masu ban mamaki.
A kimiyance"Alurar riga kafi aka sani da "ssp" blueberriessuna cikin nau'in nau'in 'ya'yan itacen berry kamar cranberries.
Ya fito ne daga Arewacin Amurka amma yanzu ana nomansa ta kasuwanci a cikin Amurka da Turai.
cin blueberriesYana iya taimakawa wajen daidaita matakan sukari na jini, da lafiyar zuciya da kwakwalwa. Yana da kyakkyawan tushen bitamin da yawa, mahaɗan tsire-tsire masu amfani da antioxidants.
"Menene blueberry ke yi", "menene amfanin blueberries", "yana da illa ga blueberries?" Ga amsoshin tambayoyin…
Darajar Gina Jiki na blueberries
Blueberriesshrub ne mai furanni wanda ke samar da 'ya'yan itatuwa masu launin shudi-purple. Blueberries Yana da ƙananan, yana da 'ya'yan itatuwa kimanin 5-16 millimeters a diamita.
Yawancin lokaci ana ci sabo ne, amma wani lokacin a daskare ko a matse shi. Ana iya amfani dashi don kayan gasa iri-iri, jams, jellies da abubuwan dandano.
daban-daban nau'in blueberry akwai, don haka kamanninsu na iya bambanta kaɗan. Mafi yawan iri guda biyu, highbush da lowbush irin blueberryyi.
Sun kasance kore da farko, sannan su juya shuɗi-shuɗi yayin da suke girma.
BlueberriesIta ce mafi gina jiki a tsakanin 'ya'yan itacen berry kamar strawberries, raspberries da blackberries. 1 kofin (148 grams) abun ciki na gina jiki na blueberries shine kamar haka:
Calories: 84
Ruwa: 85%
Fiber: 4 grams
Carbohydrates: 15 grams
Vitamin C: 24% na RDI
Vitamin K: 36% na RDI
Manganese: 25% na RDI
Ya kuma ƙunshi ƴaƴan wasu sinadarai iri-iri.
Blueberry Carbohydrate Darajar
BlueberriesYa ƙunshi 14% carbohydrates da 85% ruwa. Ya ƙunshi ƙananan furotin (0.7%) da mai (0.3%). Yawancin carbohydrates sun fito ne daga sukari masu sauƙi kamar glucose da fructose, tare da wasu fiber.
Glycemic index na blueberries shine 53. Yana da ƙarancin ƙima. Don haka, blueberries Ba ya haifar da karuwa mai yawa a cikin matakan sukari na jini kuma yana da lafiya ga masu ciwon sukari.
Abun ciki na Fiber blueberry
Fiber na abinci muhimmin bangare ne na abinci mai kyau kuma yana da tasirin kariya daga cututtuka daban-daban. Gilashin blueberries Ya ƙunshi gram 3.6 na fiber. 16% na abun ciki na carbohydrate yana cikin nau'in fiber.
Ana samun bitamin da ma'adanai a cikin blueberries
Blueberries suna da kyau tushen bitamin da ma'adanai daban-daban.
Vitamin K1
BlueberriesYana da kyakkyawan tushen bitamin K1, wanda kuma aka sani da phylloquinone. Yayin da bitamin K1 galibi yana da alaƙa da ƙwanƙwasa jini, kuma yana iya ba da gudummawa ga lafiyar ƙashi.
bitamin C
Vitamin C shine muhimmin antioxidant don lafiyar fata da aikin rigakafi.
Manganisanci
Ana buƙatar wannan ma'adinai mai mahimmanci don al'ada amino acid, furotin, lipid da carbohydrate metabolism.
Blueberries Yana da arziki a cikin antioxidants da kuma amfanin shuka mahadi. Waɗannan sun haɗa da:
anthocyanins
Anthocyanins sune manyan mahadi na antioxidant da ake samu a cikin blueberries. Faɗin flavonoids iri-iri polyphenol suna cikin iyali. An yi imani da cewa anthocyanins suna da alhakin yawancin amfanin lafiyar blueberries.
BlueberriesAn gano fiye da anthocyanins 15, amma malvidin da delphinidin sune manyan mahadi. Wadannan antioxidants blueberrieswane launi yake bayarwa kuma yana iya rage haɗarin cututtukan zuciya.
quercetin
Yawan shan wannan flavonol yana da alaƙa da rage hawan jini da ƙananan haɗarin cututtukan zuciya.
myricetin
Wannan flavonol yana da fa'idodi da yawa na kiwon lafiya kuma yana da kaddarorin da zasu iya taimakawa hana ciwon daji da ciwon sukari.
Antioxidants suna da mahimmanci. Suna kare jiki daga lalacewa ta hanyar radicals masu kyauta, wadanda ba su da kwanciyar hankali wadanda zasu iya lalata tsarin salula kuma suna taimakawa wajen tsufa da cututtuka kamar ciwon daji.
BlueberriesYana da mafi girman ƙarfin antioxidant na 'ya'yan itatuwa da kayan marmari da aka saba cinyewa.
BlueberriesBabban magungunan antioxidant a cikin flavonoids na cikin babban iyali na polyphenols da ake kira flavonoids. Anthocyanins, musamman, ana tsammanin suna da alhakin yawancin tasirin lafiyar su.
Yana rage lalacewar DNA
Lalacewar DNA na Oxidative wani bangare ne na rayuwar yau da kullun. Ana tsammanin yana faruwa sau dubbai a rana a kowace tantanin halitta guda ɗaya.
Lalacewar DNA kuma tana taka muhimmiyar rawa wajen haɓaka cututtuka irin su kansar.
BlueberriesSaboda babban abun ciki na antioxidant, yana taimakawa wajen kawar da wasu radicals kyauta waɗanda ke lalata DNA.
A cikin nazarin makonni 4, mahalarta 168 sun karbi lita 1 kowace rana. blueberries da cakuda ruwan 'ya'yan itace apple. A ƙarshen binciken, lalacewar DNA na oxidative saboda radicals kyauta ya ragu da 20%.
Yana kare lafiyar zuciya
Ciwon zuciya shine kan gaba wajen kashe mutane a duniya. Karatu, blueberries ya sami alaƙa tsakanin abinci mai arzikin flavonide, kamar
Wasu karatu blueberriesWannan binciken ya nuna cewa itacen al'ul na iya samun fa'idodin kiwon lafiya ga masu fama da hawan jini, wanda shine babban haɗari ga cututtukan zuciya.
BlueberriesYana hana oxygenation na LDL cholesterol, mataki mai mahimmanci a cikin tsarin cututtukan zuciya.
Yana hana lalacewar cholesterol na jini
Lalacewar Oxidative ba ta iyakance ga sel da DNA ba. Hakanan yana haifar da matsaloli lokacin da ake kewaya LDL lipoproteins ("mummunan" cholesterol) suna oxidized. Misali, LDL oxidation mataki ne mai mahimmanci a cikin tsarin cututtukan zuciya.
BlueberriesAbubuwan antioxidants da ke cikin abun ciki suna da alaƙa da ƙarfi tare da rage matakan LDL mai oxidized.
BlueberriesYin amfani da gram 50 na yau da kullun na lilac ya rage LDL oxidation da 27% a cikin mahalarta masu kiba a cikin tsawon mako takwas.
Wani binciken ya gano gram 75 tare da babban abinci. blueberries Ya nuna cewa cin lipoproteins na LDL yana rage yawan iskar shaka na LDL lipoproteins.
yana rage hawan jini
BlueberriesYana ba da fa'idodi masu mahimmanci ga masu hawan jini. A cikin binciken daya, gram 50 kowace rana don makonni takwas. blueberries Bayan cinye shi, mutane masu kiba da ke cikin haɗarin kamuwa da cututtukan zuciya sun sami raguwar 4-6% na hawan jini.
Sauran binciken sun sami irin wannan tasirin, musamman a cikin matan da suka shude. Abubuwan da ke haifar da yiwuwar girma, ganin cewa hawan jini yana daya daga cikin manyan abubuwan da ke haifar da bugun zuciya da bugun jini.
Yana taimakawa kula da aikin kwakwalwa da inganta ƙwaƙwalwar ajiya
Rashin damuwa yana hanzarta tsarin tsufa a cikin kwakwalwa kuma yana yin mummunan tasiri akan aikin kwakwalwa.
A cewar binciken dabbobi, blueberries Abubuwan da ke cikin antioxidants suna taruwa a cikin sassan kwakwalwa da ake bukata don hankali. Suna hulɗa kai tsaye tare da tsofaffin neurons kuma suna inganta siginar salula.
A cikin binciken daya, 9 tsofaffi mahalarta tare da rashin fahimta mai sauƙi a kowace rana ruwan 'ya'yan itace blueberry cinyewa. Bayan makonni 12, alamomi da yawa na aikin kwakwalwa sun inganta.
A cikin binciken shekaru shida wanda ya ƙunshi mahalarta tsofaffi 16.010, blueberries kuma sun gano cewa strawberries suna jinkirta tsufa na fahimi kusan shekaru 2.5.
Yana nuna tasirin antidiabetic
Karatu, blueberriesyana ba da shawarar cewa anthocyanins na iya samun tasiri mai amfani akan hankalin insulin da metabolism metabolism.
A cikin binciken da ya shafi marasa lafiya 32 masu kiba da juriya na insulin, blueberries dakatarwa ya haifar da gagarumin ci gaba a cikin ji na insulin.
Haɓaka fahimtar insulin zai rage haɗarin cutar ciwon sukari da nau'in ciwon sukari na 2, a halin yanzu babbar matsalar lafiya a duniya.
Yaki da kamuwa da cutar yoyon fitsari
Cututtukan magudanar fitsari matsala ce da ta zama ruwan dare a cikin mata. An san ruwan 'ya'yan itacen cranberry don taimakawa wajen hana irin wannan cututtuka.
Blueberries Yana da alaƙa da kusanci da cranberry kuma ya ƙunshi yawancin kayan aiki iri ɗaya kamar ruwan 'ya'yan itacen cranberry. Wadannan abubuwa E. coli Yana hana ƙwayoyin cuta kamar ƙwayoyin cuta haɗawa zuwa bangon mafitsara.
Blueberries ba a yi nazari da yawa don wannan dalili ba, amma yana nuna irin tasirin da cranberry urinary tract infection zai iya nuna iyawarta na fada
Yana taimakawa rage lalacewar tsoka bayan motsa jiki mai tsanani
Motsa jiki mai ƙarfi zai iya haifar da ciwon tsoka da gajiya. Ana haifar da wannan, a wani ɓangare, ta hanyar kumburi na gida da damuwa na oxidative a cikin ƙwayar tsoka.
Kariyar blueberry Yana rage raguwa a cikin ciwo da aikin tsoka ta hanyar rage lalacewar da ke faruwa a matakin kwayoyin.
A cikin wani karamin bincike na 10 mata 'yan wasa, bayan m kafa motsa jiki blueberries hanzarta samuwar tsoka.
Shin Blueberry Yana Rage Nauyi?
Blueberries Yana da wadata a cikin fiber kuma yana da ƙarancin adadin kuzari, yana mai da 'ya'yan itacen abincin abin ciye-ciye tsakanin abinci ga masu neman rasa nauyi.
Jiki ba zai iya narkar da fiber ba, don haka abu ne mai mahimmanci a cikin abinci. BlueberriesYana da wadataccen fiber mai narkewa, wanda shine nau'in fiber mai narkewa da ruwa. Fiber mai narkewa yana rage jinkirin tsarin narkewa, wanda ke sa ku ji daɗi na tsawon lokaci.
Amfanin gashi na blueberry
Babban tushen bitamin B da proanthocyanidins blueberries Yana da matukar amfani ga gashi.
Yana sauƙaƙe haɓaka gashi
BlueberriesTaimakawa haɓaka haɓakar gashi saboda kasancewar sinadarai na proanthocyanidin.
Gashi yana kunshe da matattun kwayoyin halitta da ake kira keratin. Girman gashi yana faruwa ne lokacin da matattun kwayoyin halitta suka fitar da gashin gashi saboda samar da sabbin kwayoyin halitta.
Yana faruwa a matakai uku - girma ko anagen, saki ko catagen, da hutawa ko telogen. Blueberries Proanthocyanidins, sinadarai da ake samu a cikinsa, suna ƙarfafa haɓakar gashi ta hanyar hanzarta sauyawa daga telogen zuwa anagen. Domin wannan blueberry mask samuwa. Ga girke-girke:
kayan
– Hantsi na blueberries
– Man zaitun
Yaya ake yi?
- Mix duka sinadaran don yin abin rufe fuska.
– Aiwatar da gashi, mai da hankali har zuwa tushen.
– Kurkura da ruwan dumi bayan mintuna 20-30.
Hankali!!!
Blueberries Zai iya haifar da bushewa mai yawa lokacin amfani da shi da yawa. Ga bushe gashi a zahiri, blueberriesAna ba da shawarar cewa ku yi amfani da shi a hankali kuma ku ƙara zuma zuwa mashin gashi.
Yana hana yin tonon gashi da wuri
Gashi mai launin toka yana da alaƙa da tsufa, inda gashi ke rasa launi. Ko da yake babu takamaiman bayani kan yadda launin toka da wuri ke faruwa a wasu mutane, ana tunanin cewa kwayoyin halitta da rashi na bitamin B12 sune abubuwan farko.
Rashin bitamin B12 yana haifar da yanayin da aka sani da cutar anemia, inda gashi mai launin toka alama ce. Blueberries Tunda yana da kyakkyawan tushen bitamin B12, ana iya jujjuya shi tare da isasshen bitamin.
Amfanin blueberry ga fata
Yaƙi da alamun tsufa
Kasancewar free radicals akan fata na iya haifar da mummunar lalacewa. Ana iya ganin alamun farkon tsufa irin su wrinkles, bushewar fata da tabobin shekaru.
Bayyanar varicose da gizo-gizo veins wasu alamu ne masu alaƙa da tsufa. Varicose da gizo-gizo veins su ne faɗuwar tasoshin jini waɗanda ke kusa da fata don a iya gani. Fatar na iya fitowa ta toshe saboda raunin bangon jirgin ruwa.
cin blueberriesTaimaka juyar da alamun tsufa. Wannan superfood yana da wadata a cikin antioxidants.
Antioxidants su ne kwayoyin da ke hana sauran kwayoyin halitta daga zama oxidized. Oxidation shine asarar electrons a cikin kwayar halitta, wanda ke haifar da samar da free radicals.
Suna iya lalata gaba ɗaya ko ma lalata sel. Antioxidants suna amsawa tare da radicals kyauta kuma suna hana su haifar da lalacewa. Kofi daya blueberriesYa ƙunshi 13.427 antioxidants da flavonoids, gami da Vitamin A da C.
Abubuwan phytochemicals da antioxidants da ke cikin 'ya'yan itace suna taimakawa wajen kawar da radicals kyauta, wanda ke hana ƙarin lalacewa. Suna kuma taimakawa ƙarfafa jijiyoyin jini da warkar da karyewar capillaries.
Yana magance kuraje da kuma hana kuraje
Ga masu fama da kurajen fuska blueberrieszai iya taimakawa wajen hana tabon fata.
Blueberriesyana da babban taro na salicylate, wanda shine gishiri na salicylic acid. Ana amfani da salicylic acid sosai a cikin samfuran maganin kuraje.
Ƙarfinsa na cire matacciyar fata, buɗe kofofin da suka toshe da kuma yin maganin ƙwayoyin cuta ya sa ya zama magani mai mahimmanci ga kuraje.
Yana ba da fiber
Fiber wani bangare ne na daidaitaccen abinci. mai arziki a cikin fiber blueberriesYana da amfani ba kawai don kiyaye tsarin narkewar abinci ba har ma don kiyaye lafiyar fata.
Fiber yana taimakawa wajen kawar da yisti da fungi daga jiki ta hanyar najasa. Wannan yana hana fitar da su ta fata, wanda zai haifar da kurji da kuraje..
Wannan 'ya'yan itace mai girma, tare da sauran sinadaran, suna tsaftace fata, yana taimakawa wajen kula da lafiyar fata da kuma rage yawan man fata.
Ga abin da za a iya shafa wa fata blueberry mask girke-girke…
Blueberry da yogurt mask
kayan
5-6 blueberries
Yogurt
ya ake shirya shi?
– Da farko, a wanke kuma a datse blueberries a cikin manna.
- Na gaba, ƙara yogurt zuwa wannan manna.
– Aiwatar da madaidaicin wannan abin rufe fuska ga fuskar da aka wanke.
– Jira minti 20 kuma a wanke da ruwan sanyi.
Blueberry da lemun tsami mask
kayan
3-4 blueberries
Oat
2-3 almonds
Lemon tsami
ya ake shirya shi?
– Da farko a haxa oatmeal da almond don yin foda mai kyau.
– A zuba almonds da gyadar a cikin kwano mai tsafta.
– Sai ki wanke blueberries ki gauraya su don yin kauri.
– Sai ki zuba ruwan blueberry din a cikin garin alkama da fulawa sannan a gauraya sosai.
– Daga karshe sai a yanka yankan lemun tsami sannan a matse ruwan lemon tsami kadan a cikin hadin.
– A hada dukkan sinadaran wuri daya a shafa a tsaftatacciyar fuska.
- Bar abin rufe fuska na mintina 15 kuma kurkura da ruwan dumi. Wannan abin rufe fuska ya dace da fata mai laushi.
Blueberry da turmeric mask
kayan
5-6 blueberries
tsunkule na turmeric
'yan saukad da ruwan 'ya'yan itace lemun tsami
ya ake shirya shi?
– Tsaftace blueberries don samar da manna.
– Ki zuba digo kadan na ruwan lemun tsami da aka matse a ciki.
– Bayan haka, sai a ƙara ɗan ɗanɗano na turmeric a gauraya sosai. Kada ku yi amfani da turmeric da yawa saboda zai ba fata ku launin rawaya.
– Ki shafa wannan hadin a fuskarki sannan ki jira minti 20.
– Kurkura da ruwan dumi bayan mintuna 20.
Blueberry da aloe vera mask
Wannan abin rufe fuska yana da tasiri wajen kawar da da'irar karkashin ido.
kayan
Blueberries
Aloe vera ganye
ya ake shirya shi?
– Ɗauki sabon ganyen Aloe vera.
– Yanke bude kuma cire gel.
– Yanzu ƙara blueberries zuwa wannan kuma gauraya don samar da manna.
– A shafa ruwan a karkashin idanu sannan a jira na wani lokaci.
– Sannan a wanke da ruwan dumi.
Blueberry, zuma da man zaitun mask
kayan
¼ kofin blueberries
1 tablespoons na man zaitun
Cokali 1 na zuma
ya ake shirya shi?
– A samu ¼ kofin blueberries, man zaitun cokali daya da zuma cokali 1 a cikin blender.
– Mix su don yin kauri mai kauri.
– Ki shafa wannan man a ko’ina a fuskarki sannan ki jira minti 20.
– Kurkura da ruwan dumi bayan mintuna 20.
– Wannan abin rufe fuska na blueberry yana taimakawa wajen ciyar da fata.
Anti-tsufa blueberry mask
kayan
¼ kofin blueberries
¼ teaspoon na aloe vera gel
¼ teaspoon man zaitun
¼ teaspoon na zuma
ya ake shirya shi?
– Da farko, a haxa dukkan abubuwan da ke sama sannan a yi manna mai kauri.
– Yanzu ki shafa wannan manna daidai a fuskarki sannan ki jira minti 20.
– Kurkura da ruwan dumi bayan mintuna 20.
- Kuna iya amfani da wannan abin rufe fuska sau ɗaya a kowane mako biyu don kawar da wrinkles, spots duhu da launin launi wanda ke haifar da tsufa a fata.
Tasirin Side na Blueberry
BlueberriesBabu sanannun illa ga masu lafiya. A wasu mutane rashin lafiyar blueberry Yana iya faruwa, amma yana da wuya sosai.
A sakamakon haka;
Blueberries'Ya'yan itace mai dadi. Yana da tushe mai kyau na sauran mahaɗan tsire-tsire masu amfani kamar bitamin K1, bitamin C, manganese, da anthocyanins.
A kai a kai cin blueberriesYana taimakawa hana cututtukan zuciya, inganta lafiyar kwakwalwa, da daidaita matakan sukarin jini.
