ʻO Blueberry He hua ʻono a momona. Kapa ʻia ʻo ia he meaʻai nui ma muli o kāna mau pono olakino maikaʻi ʻole.
ʻepekema "ʻO Vaccinium ʻike ʻia ʻo "ssp" blueberryʻO nā ʻano ʻano like me nā hua berry e like me ka cranberries.
He kamaaina ia no ʻAmelika ʻĀkau akā ua ulu ʻia i kēia manawa ma ʻAmelika a me ʻEulopa.
ʻai ʻana i nā blueberriesHiki ke kōkua i ka hoʻoponopono ʻana i nā pae kōpaʻa koko, a me ke olakino puʻuwai a me ka lolo. He kumu maikaʻi loa ia o nā huaora he nui, nā mea kanu pono a me nā antioxidants.
"He aha ka hana o ka blueberry", "he aha nā pōmaikaʻi o ka blueberries", "he mea pōʻino ka blueberries?" Eia nā pane i nā nīnau…
Waiwai Nutritional o Blueberries
ʻO BlueberryHe ulu lāʻau ulu e hua ana i nā hua ʻulaʻula-ʻulaʻula. ʻO Blueberry He liʻiliʻi, loaʻa nā hua ma kahi o 5-16 millimeters ke anawaena.
ʻAi ʻia ka mea hou, akā i kekahi manawa i ka hau a ʻomi ʻia paha. Hiki ke hoʻohana ʻia no nā ʻano meaʻai bakena, jams, jellies a me nā mea ʻono.
kekahi mau nā ʻano blueberry loaʻa, no laila ʻokoʻa iki ko lākou helehelena. ʻO nā ʻano maʻamau ʻelua, highbush a me lowbush ʻano blueberry'ōwili.
He ʻōmaʻomaʻo lākou i ka wā mua, a laila lilo lākou i poni-uliuli ke oʻo.
ʻO BlueberryʻO ia ka meaʻai nui loa ma waena o nā hua berry e like me nā strawberries, raspberries a me nā ʻeleʻele. 1 kīʻaha (148 kalama) ʻai meaʻai o ka blueberries penei:
Kalori: 84
Wai: 85%
ʻO ka fiber: 4 grams
Kāpena: 15 grams
Vitamin C: 24% o ka RDI
Vitamin K: 36% o ka RDI
Manganese: 25% o ka RDI
Loaʻa pū kekahi i nā ʻano meaʻai like ʻole.
ʻO ka waiwai o ka Blueberry Carbohydrate
ʻO BlueberryLoaʻa iā ia he 14% mau kalapona a me 85% wai. Loaʻa iā ia ka liʻiliʻi o ka protein (0.7%) a me ka momona (0.3%). Loaʻa ka hapa nui o nā kalapona mai nā kō maʻalahi e like me ka glucose a me ka fructose, me kekahi fiber.
ʻO ka glycemic index o nā blueberries he 53. He waiwai haʻahaʻa. No kēia kumu, blueberry ʻAʻole ia e hoʻonui nui i ke kiʻekiʻe o ke kō koko a palekana no ka maʻi maʻi maʻi.
Blueberry Fiber Content
ʻO ka fiber dietary kahi mea nui o ka meaʻai olakino a loaʻa nā hopena pale i nā maʻi like ʻole. He aniani blueberry Loaʻa iā ia he 3.6 grams o ka fiber. Aia ka 16% o ka ʻiʻo carbohydrate ma ke ʻano o ka fiber.
Loaʻa nā Vitamina a me nā Minerale i loko o nā Blueberries
He kumu maikaʻi nā Blueberries no nā huaora a me nā minela like ʻole.
Huaola K1
ʻO BlueberryHe kumu maikaʻi ia o ka huaora K1, i kapa ʻia ʻo phylloquinone. ʻOiai ʻo ka huaora K1 ka hapa nui o ka hoʻopili ʻana i ke koko, hiki ke kōkua pū i ke olakino iwi.
Huaʻaila C
ʻO ka Vitamin C he antioxidant koʻikoʻi no ke olakino ʻili a me ka hana pale.
Manganese
Pono kēia mineral koʻikoʻi no ka waikawa amino maʻamau, protein, lipid a me ka metabolism carbohydrate.
ʻO Blueberry He waiwai ia i nā antioxidants a me nā mea kanu pono. Aia kēia mau mea:
anthocyanins
ʻO Anthocyanins ka pūhui antioxidant nui i loaʻa i nā blueberries. He ʻano nui o nā flavonoids polyphenol no ka ʻohana lākou. Manaʻo ʻia ʻo Anthocyanins ke kuleana no ka nui o nā hopena olakino maikaʻi o nā blueberries.
ʻO BlueberryʻOi aku ma mua o 15 anthocyanins i ʻike ʻia, akā ʻo malvidin a me delphinidin ka mea nui. ʻO kēia mau antioxidants blueberryhe aha ka waihoʻoluʻu e hāʻawi ai a hiki ke hōʻemi i ka pilikia o ka maʻi puʻuwai.
quercetin
Hoʻopili ʻia ka ʻai nui ʻana o kēia flavonol i ka haʻahaʻa o ke koko a me ka haʻahaʻa o ka maʻi puʻuwai.
Nupepa Kuokoa
He nui nā pono olakino o kēia flavonol a loaʻa iā ia nā waiwai e hiki ke pale i ka maʻi maʻi a me ka maʻi maʻi.
He mea nui nā antioxidants. Mālama lākou i ke kino mai ka pōʻino e nā radical manuahi, ʻo ia nā molekole paʻa ʻole e hiki ke hōʻino i nā hale kelepona a kōkua i ka ʻelemakule a me nā maʻi e like me ke kanesa.
ʻO BlueberryLoaʻa iā ia ka mana antioxidant kiʻekiʻe loa o nā huaʻai a me nā mea kanu.
ʻO BlueberryʻO nā pūhui antioxidant nui i loko o nā flavonoids no kahi ʻohana nui o nā polyphenols i kapa ʻia ʻo flavonoids. Manaʻo ʻia ʻo Anthocyanins ke kuleana no ka nui o kā lākou hopena olakino.
Hoʻemi i ka pōʻino DNA
ʻO ka pōʻino DNA oxidative he ʻāpana o ke ola o kēlā me kēia lā. Ua manaʻo ʻia he ʻumi kaukani manawa i ka lā i loko o kēlā me kēia cell o ke kino.
He kuleana koʻikoʻi ka pōʻino DNA i ka ulu ʻana o nā maʻi e like me ke kanesa.
ʻO BlueberryMa muli o kona ʻano antioxidant kiʻekiʻe, kōkua ia e hoʻopau i kekahi mau radical manuahi e hōʻino i ka DNA.
Ma kahi hoʻopaʻa haʻawina 4-wiki, 168 mau mea komo i loaʻa ka 1 lita i kēlā me kēia lā. blueberry a me ka hui wai ʻāpala. I ka pau ʻana o ke aʻo ʻana, ua hōʻemi ʻia ka pōʻino DNA oxidative ma muli o nā radical manuahi e 20%.
Mālama i ke ola puʻuwai
ʻO ka maʻi puʻuwai ke kumu nui o ka make. Haʻawina, blueberry ua loaʻa i kahi hui ma waena o nā meaʻai waiwai nui o ka flavonide, e like me
Kekahi mau haʻawina blueberryHōʻike kēia haʻawina e loaʻa paha i ka lāʻau kedera i nā pono olakino koʻikoʻi no ka poʻe me ke koko kiʻekiʻe, ʻo ia kahi kumu nui o ka maʻi puʻuwai.
ʻO BlueberryKāohi ia i ka oxidation o LDL cholesterol, kahi hana koʻikoʻi i ke kaʻina hana maʻi puʻuwai.
Kāohi i ka pōʻino i ke koko cholesterol
ʻAʻole i kaupalena ʻia ka pōʻino oxidative i nā cell a me DNA. Hoʻokumu pū ia i nā pilikia i ka wā e hoʻokaʻawale ʻia nā lipoproteins LDL ("kino" cholesterol). No ka laʻana, he hana koʻikoʻi ka LDL oxidation i ke kaʻina hana maʻi maʻi.
ʻO BlueberryHoʻopili ikaika ʻia nā antioxidants i loko o ka ʻike me nā pae hoʻemi o ka LDL oxidized.
ʻO BlueberryʻO ka ʻai ʻana i ka 50-gram i kēlā me kēia lā o ka lilac i hōʻemi ʻia ka LDL oxidation e 27% i nā poʻe obese ma kahi o ʻewalu pule.
ʻO kekahi haʻawina i loaʻa he 75 grams me kahi meaʻai nui. blueberry Ua hōʻike ʻia ʻo ka ʻai ʻana i nā lipoproteins LDL e hōʻemi nui i ka oxidation o LDL lipoproteins.
hoʻohaʻahaʻa i ke koko
ʻO BlueberryHāʻawi ia i nā pono nui no ka poʻe me ke koko kiʻekiʻe. Ma kahi haʻawina, 50 grams i ka lā no ʻewalu pule. blueberry Ma hope o ka ʻai ʻana, ʻike ka poʻe paʻa i ka maʻi puʻuwai he 4-6% ka emi ʻana o ke koko.
Ua loaʻa i nā haʻawina ʻē aʻe nā hopena like, ʻoi loa i nā wahine postmenopausal. He mea nui paha ka hopena, no ka mea, ʻo ke koko kiʻekiʻe kekahi o nā kumu nui o ka puʻuwai puʻuwai a me ka hahau ʻana.
Kōkua i ka mālama ʻana i ka hana o ka lolo a hoʻomaikaʻi i ka hoʻomanaʻo
ʻO ke koʻikoʻi oxidative hoʻopale i ke kaʻina hana ʻelemakule ma ka lolo a hoʻopilikia maikaʻi i ka hana o ka lolo.
Wahi a nā haʻawina holoholona. blueberry ʻO nā antioxidants i loko o ia mea e hōʻiliʻili i nā ʻāpana lolo e pono ai no ka naʻauao. Hoʻopili pololei lākou me nā neurons kahiko a hoʻomaikaʻi i ka hōʻailona cell.
I loko o kahi noiʻi, 9 mau poʻe ʻelemakule i komo me ka hōʻemi haʻahaʻa o ka naʻau i kēlā me kēia lā wai blueberry ʻai ʻia. Ma hope o nā pule he 12, ua hoʻomaikaʻi ʻia kekahi mau māka o ka hana o ka lolo.
Ma kahi haʻawina ʻeono makahiki e pili ana i nā poʻe ʻelemakule 16.010, blueberry a ua ʻike lākou ua hoʻopaneʻe nā strawberries i ka ʻelemakule cognitive ma kahi kokoke i 2.5 mau makahiki.
Hōʻike i nā hopena antidiabetic
Haʻawina, blueberryke hōʻike nei he hopena maikaʻi paha nā anthocyanins i ka ʻike insulin a me ka metabolism glucose.
Ma kahi noiʻi e pili ana i nā maʻi maʻi obese 32 me ka pale ʻana i ka insulin, blueberry ʻO ka hoʻokuʻu ʻana i hopena i ka hoʻomaikaʻi nui ʻana i ka ʻike insulin.
ʻO ka hoʻomaikaʻi ʻana i ka insulin e hōʻemi i ka pilikia o ka metabolic syndrome a me ka maʻi diabetes type 2, i kēia manawa nā pilikia olakino nui loa o ka honua.
Ke paio nei i ka ma'i mimi
He pilikia maʻamau ka maʻi ʻeha o ka urinary i nā wahine. Ua ʻike ʻia ka wai Cranberry e kōkua i ka pale ʻana i ia mau maʻi.
ʻO Blueberry He pili pili loa ia me ka cranberry a loaʻa nā mea hana like me ka wai cranberry. ʻO kēia mau mea E. coli Kāohi ia i ka maʻi bacteria e like me ka bacteria mai ka hoʻopili ʻana i ka paia o ka ʻōpū.
ʻO Blueberry ʻAʻole i aʻo nui ʻia no kēia kumu, akā e hōʻike ana i nā hopena like me ka cranberry maʻi ʻāʻī mimi hiki ke hōʻike i kona hiki ke kaua
Kōkua e hōʻemi i ka pōʻino o ka ʻiʻo ma hope o ka hoʻoikaika ikaika
Hiki i ka hoʻoikaika kino ke hoʻoulu i ka ʻeha a me ka luhi. Ke alakaʻi ʻia nei kēia, ma kahi hapa, e ka mumū kūloko a me ke kaumaha oxidative i loko o ka ʻiʻo ʻiʻo.
Pākuʻi Blueberry Hoʻemi ia i ka emi ʻana o ka ʻeha a me ka hana ʻana o ka ʻiʻo ma o ka hōʻemi ʻana i ka pōʻino i loaʻa ma ka pae mole.
Ma kahi haʻawina liʻiliʻi o 10 mau mea pāʻani wahine, ma hope o ka hoʻoikaika kino wāwae blueberry hoʻokē ʻai ʻana i ka ʻiʻo.
E lilo ka Blueberry i ke kaumaha?
ʻO Blueberry He waiwai ia i ka fiber a haʻahaʻa i nā calorie, e hoʻolilo i ka hua i mea ʻai maikaʻi ma waena o nā meaʻai no ka poʻe e ʻimi nei e lilo i ke kaumaha.
ʻAʻole hiki i ke kino ke hoʻoheheʻe i ka fiber, no laila he mea nui loa ia i ka meaʻai. ʻO BlueberryHe waiwai ia i ka pulupulu hiki ke hoʻoheheʻe ʻia, ʻo ia ke ʻano o ka wai-soluble fiber. Hoʻolohi ka fiber soluble i ke kaʻina hana hoʻoheheʻe ʻana, e hoʻohauʻoli ai ʻoe i ka piha no ka lōʻihi.
Nā Pono lauoho o ka Blueberry
Ke kumu waiwai o nā huaora B a me nā proanthocyanidins blueberry He mea maikaʻi loa ia no ka lauoho.
Hoʻoikaika i ka ulu lauoho
ʻO BlueberryKōkua i ka ulu ʻana o ka lauoho ma muli o ka loaʻa ʻana o nā kinikona proanthocyanidin.
Hoʻokumu ʻia ka lauoho me nā sela make i kapa ʻia he keratin. Hoʻomaka ka ulu ʻana o ka lauoho i ka wā e hoʻokuʻu ʻia ai nā sela make e nā follicles lauoho ma muli o ka hana ʻana o nā cell hou.
Loaʻa ia i ʻekolu mau hanana - ulu a anagen, hoʻokuʻu a catagen, a hoʻomaha a telogen paha. ʻO Blueberry ʻO Proanthocyanidins, nā kinikona i loaʻa i loko, hoʻoulu i ka ulu ʻana o ka lauoho ma o ka wikiwiki ʻana i ka hoʻololi ʻana mai telogen i anagen. No keia pale pale blueberry loaʻa. Eia ka meaʻai:
kumuhana
- He lima o nā blueberries
– ʻOliva ʻaila
Pehea la ia?
- Hoʻohui i nā mea ʻelua e hana i ka mask.
- E hoʻopili i ka lauoho, e hoʻomau i ke aʻa.
- Holoi me ka wai mahana ma hope o 20-30 mau minuke.
Nānā!!!
ʻO Blueberry Hiki ke hoʻomaloʻo nui ke hoʻohana ʻia me ka nui. No ka lauoho maloʻo maoli, blueberryManaʻo ʻia e hoʻohana pono ʻoe a hoʻohui i ka meli i ka pale lauoho.
Kāohi i ka hina o ka lauoho
Hoʻopili ʻia ka lauoho hina me ka ʻelemakule, kahi e nalowale ai ka lauoho i kāna puaʻa. ʻOiai ʻaʻohe ʻikepili paʻa e pili ana i ka ulu ʻana o ka hina hina i kekahi poʻe, manaʻo ʻia ʻo nā genes a me ka hemahema o ka huaora B12 nā kumu kumu.
ʻO ka nele o ka Vitamin B12 ke kumu i kapa ʻia ʻo pernicious anemia, kahi hōʻailona o ka lauoho hina. ʻO Blueberry No ka mea he kumu maikaʻi ia o ka huaora B12, hiki ke hoʻohuli ʻia me ka ʻai pono ʻana o ka huaora.
Nā Pono o ka Blueberry no ka ʻili
Paipai i nā hōʻailona o ka ʻelemakule
ʻO ka loaʻa ʻana o nā radical manuahi ma ka ʻili hiki ke hōʻeha nui. Hiki ke ʻike ʻia nā hōʻailona mua o ka ʻelemakule e like me nā wrinkles, ka ʻili maloʻo a me nā kiko makahiki.
ʻO ke ʻano o ka varicose a me nā veins spider he mau hōʻailona ʻē aʻe e pili ana i ka ʻelemakule. ʻO nā ʻaʻa varicose a me ka spider veins nā kīʻaha koko ākea e pili kokoke ana i ka ʻili e ʻike ʻia. Hiki ke ʻike ʻia ka ʻili ma muli o ka nāwaliwali o nā paia o ka moku.
ʻai ʻana i nā blueberriesKōkua e hoʻohuli i nā hōʻailona o ka ʻelemakule. He waiwai kēia superfood i nā antioxidants.
ʻO nā antioxidants he mau mole e pale aku i nā molekala ʻē aʻe mai ka hoʻoneʻe ʻia ʻana. ʻO ka oxidation ka nalo ʻana o nā electrons i loko o kahi mole, ka hopena i ka hana ʻana o nā radical manuahi.
Hiki iā lākou ke hōʻino loa a hoʻopau paha i nā pūnaewele. Hoʻopili nā antioxidants me nā radical manuahi a pale iā lākou mai ka hana ʻino. Hoʻokahi kīʻaha blueberryLoaʻa iā 13.427 mau antioxidants a me nā flavonoids, me nā Vitamina A a me C.
ʻO nā phytochemicals a me nā antioxidants i loaʻa i loko o ka hua e kōkua i ka pale ʻana i nā radical manuahi, kahi e pale ai i ka pōʻino hou aʻe. Kōkua pū lākou i ka hoʻoikaika ʻana i nā kīʻaha koko a hoʻōla i nā capillaries haki.
Hoʻomaʻamaʻa a pale i ka haki
No ka poʻe me ka ʻili heʻe blueberryhiki ke kōkua i ka pale ʻana i ka ʻili ʻili.
ʻO Blueberryhe kiʻekiʻe ka salicylate, ʻo ia ka paʻakai o ka salicylic acid. Hoʻohana nui ʻia ka salicylic acid i nā huahana lāʻau lapaʻau topical.
ʻO kona hiki ke wehe i ka ʻili make, wehe i nā pores i hoʻopaʻa ʻia a hana kūʻē i ka bacteria e hana maikaʻi loa ia no ka haki.
Hāʻawi i ka fiber
ʻO ka fiber kahi mea nui o ka meaʻai kaulike. waiwai i ka fiber blueberryHe mea maikaʻi ʻaʻole wale no ka mālama pono ʻana i ka ʻōnaehana digestive akā no ka mālama pono ʻana i ka ʻili.
Kōkua ka fiber i ka wehe ʻana i ka hū a me nā fungi mai ke kino ma ke ʻano o nā feces. ʻO kēia ka mea e pale ai iā lākou mai ka hoʻokuʻu ʻia ʻana ma o ka ʻili, hiki ke hopena i nā ʻōpala a me ka haki..
ʻO kēia hua nui, me nā mea ʻē aʻe, hoʻomaʻemaʻe i ka ʻili, kōkua i ka mālama ʻana i ke olakino o ka ʻili a hoʻemi i ka pae ʻaila o ka ʻili.
Eia ka mea hiki ke pili i ka ili pale pale blueberry mea ʻai…
Blueberry a me ka yogurt mask
kumuhana
5-6 blueberries
Yogurt
Pehea ka hoomakaukau ana?
- ʻO ka mua, holoi a mash i nā blueberries i loko o kahi paʻi.
- A laila, hoʻohui i ka yogurt i kēia paʻi.
- E hoʻopili i kahi ʻāpana like o kēia mask i ka maka i hoʻomaʻemaʻe ʻia.
– E kali no 20 mau minuke a holoi me ka wai anuanu.
Blueberry a me ka lemona mask
kumuhana
3-4 blueberries
ʻOaka
2-3 ʻalemona
Wai lemi
Pehea ka hoomakaukau ana?
- E hui mua i ka oatmeal a me nā ʻalemona e hana i ka pauka maikaʻi.
- E hoʻokomo i nā ʻalemona pauka a me nā ʻoʻa i loko o kahi pola maʻemaʻe.
- A laila e hoʻomaʻemaʻe i nā blueberries a hui pū ʻia e hana i kahi paʻi mānoanoa.
- E hoʻohui i ka paʻi blueberry i ka pauka oats a me nā ʻalemona a hui maikaʻi.
- ʻO ka hope, ʻokiʻoki i kahi ʻāpana lemon a kaomi i kekahi mau kulu o ka wai lemon i loko o ka hui.
- E hoʻohui i nā mea a pau a kau pono i ka maka i hoʻomaʻemaʻe ʻia.
- E waiho i ka mask no 15 mau minuke a holoi me ka wai mahana. He kūpono kēia pale maka no ka ʻili ʻaila.
Blueberry a me turmeric mask
kumuhana
5-6 blueberries
ʻuʻuku o ka turmeric
liʻiliʻi liʻiliʻi o ka wai lemon
Pehea ka hoomakaukau ana?
- E hoʻomaʻemaʻe i nā blueberries e hana i kahi paʻi.
- E hoʻohui i kekahi mau kulu o ka wai lemona hou i loko.
- A laila, e hoʻohui i kahi ʻāpana turmeric a hui maikaʻi. Mai hoʻohana nui i ka turmeric no ka mea e hāʻawi i kou ʻili i kahi ʻano melemele.
- E kau i kēia hui ʻana ma kou maka a kali no 20 mau minuke.
- Holoi me ka wai mahana ma hope o 20 mau minuke.
Blueberry a me ka aloe vera mask
He mea maikaʻi kēia mask i ka hoʻopau ʻana i nā pōʻai ma lalo o ka maka.
kumuhana
ʻO Blueberry
lau aloe vera
Pehea ka hoomakaukau ana?
- E lawe i ka lau aloe vera hou.
- E ʻoki a wehe i ka gel.
- E hoʻohui i nā blueberries i kēia a hui e hana i kahi paʻi.
- E hoʻopili i ka hui ma lalo o nā maka a kali no kekahi manawa.
– A laila holoi me ka wai mahana.
Blueberry, meli a me ka aila ʻoliva mask
kumuhana
¼ kīʻaha blueberries
1 punetune o ka aila ʻoliva
1 punetune o ka meli
Pehea ka hoomakaukau ana?
- E lawe i ¼ kīʻaha blueberries, 1 punetune o ka ʻaila ʻoliva a me 1 punetēpē o ka meli i loko o kahi mea hui.
- Hoʻohui iā lākou e hana i kahi paʻi mānoanoa.
- E hoʻopili pono i kēia paʻi ma kou maka a kali no 20 mau minuke.
- Holoi me ka wai mahana ma hope o 20 mau minuke.
- Ke kōkua nei kēia mask blueberry e hānai i ka ʻili.
ʻAi-ʻelemakule blueberry mask
kumuhana
¼ kīʻaha blueberries
¼ teaspoon o ka aloe vera gel
¼ teaspoon aila ʻoliva
¼ teaspoon o ka meli
Pehea ka hoomakaukau ana?
- ʻO ka mua, e hoʻohui i nā mea a pau i luna a hana i kahi paʻi mānoanoa.
- I kēia manawa e hoʻopili pono i kēia paʻi ma kou maka a kali no 20 mau minuke.
- Holoi me ka wai mahana ma hope o 20 mau minuke.
- Hiki iā ʻoe ke hoʻohana i kēia mask i hoʻokahi manawa i kēlā me kēia pule ʻelua e hoʻopau i nā wrinkles, nā wahi ʻeleʻele a me ka pigmentation ma muli o ka ʻelemakule ma ka ʻili.
Nā hopena ʻaoʻao Blueberry
ʻO BlueberryʻAʻole ʻike ʻia nā hopena ʻaoʻao i nā kānaka olakino. I kekahi poe allergy blueberry Hiki ke hana, akā kakaikahi loa.
Ma ka hopena;
ʻO BlueberryHe hua ʻono ia. He kumu maikaʻi ia o nā mea kanu pono ʻē aʻe e like me ka huaora K1, ka huaora C, manganese, a me nā anthocyanins.
Mau ʻai ʻana i nā blueberriesKōkua ia i ka pale ʻana i ka maʻi puʻuwai, hoʻomaikaʻi i ke olakino lolo, a hoʻopaʻa i nā pae kō koko.
