Blueberry yog dab tsi? Cov txiaj ntsig, kev puas tsuaj thiab khoom noj muaj nqis

Npauj npaim tuaj Nws yog ib lub txiv hmab txiv ntoo qab zib thiab muaj txiaj ntsig zoo. Nws yog hu ua superfood vim nws cov txiaj ntsig kev noj qab haus huv zoo kawg.

Kev tshawb fawb "Tshuaj tiv thaiv lub npe hu ua "ssp" blueberriesyog cov tib hom txiv hmab txiv ntoo xws li cranberries.

Nws yog nyob rau North America tab sis tam sim no tau loj hlob hauv Asmeskas thiab Europe.

noj blueberriesNws tuaj yeem pab tswj cov ntshav qab zib, nrog rau lub plawv thiab lub hlwb noj qab haus huv. Nws yog qhov zoo tshaj plaws ntawm ntau cov vitamins, cov txiaj ntsig ntawm cov nroj tsuag thiab cov antioxidants.

"Blueberry ua dab tsi", "Dab tsi yog cov txiaj ntsig ntawm blueberries", "Blueberries puas tsim kev puas tsuaj?" Nov yog cov lus teb rau cov lus nug…

Khoom noj khoom haus tus nqi ntawm Blueberries

Npauj npaim tuajyog ib lub paj ntoo uas tsim cov txiv hmab txiv ntoo xiav-ntsuab xim. Npauj npaim tuaj Nws yog me me, muaj txiv hmab txiv ntoo txog 5-16 millimeters inch.

Nws feem ntau yog noj tshiab, tab sis qee zaum khov lossis nyem. Nws tuaj yeem siv rau ntau yam khoom ci, jams, jellies thiab flavorings.

txawv ntau yam blueberry muaj, yog li lawv cov tsos yuav txawv me ntsis. Muaj ob hom ntau yam, highbush thiab lowbush hom blueberryyob.

Lawv yog ntsuab thaum xub thawj, ces tig liab doog-xiav thaum lawv paub tab.

Npauj npaim tuajNws yog qhov muaj txiaj ntsig zoo tshaj plaws ntawm cov txiv hmab txiv ntoo xws li strawberries, raspberries thiab blackberries. 1 khob (148 grams) cov ntsiab lus ntawm blueberries yog raws li nram no:

Calorie ntau ntau: 84

Dej: 85%

Fiber: 4 grams

Carbs: 15 grams

Vitamin C: 24% ntawm RDI

Vitamin K: 36% ntawm RDI

Manganese: 25% ntawm RDI

Nws kuj muaj me me ntawm ntau yam khoom noj.

Blueberry Carbohydrate Tus nqi

Npauj npaim tuajNws muaj 14% carbohydrates thiab 85% dej. Nws muaj cov protein me me (0.7%) thiab rog (0.3%). Feem ntau cov carbohydrates yog los ntawm cov suab thaj yooj yim xws li qabzib thiab fructose, nrog qee cov fiber ntau.

Glycemic Performance index ntawm blueberries yog 53. Nws yog tus nqi qis. Vim li no, blueberries Nws tsis ua rau muaj ntshav qab zib ntau ntxiv thiab muaj kev nyab xeeb rau cov neeg mob ntshav qab zib.

Blueberry Fiber Cov ntsiab lus

Kev noj zaub mov fiber ntau yog ib feem tseem ceeb ntawm kev noj qab haus huv thiab muaj kev tiv thaiv ntau yam kab mob. Ib khob blueberries Nws muaj 3.6 grams fiber ntau. 16% ntawm cov ntsiab lus carbohydrate yog nyob rau hauv daim ntawv ntawm fiber.

Vitamins thiab minerals pom nyob rau hauv blueberries

Blueberries yog qhov zoo ntawm ntau cov vitamins thiab minerals.

Vitamin K1

Npauj npaim tuajNws yog qhov zoo ntawm vitamin K1, tseem hu ua phylloquinone. Txawm hais tias vitamin K1 feem ntau cuam tshuam nrog ntshav txhaws, nws tuaj yeem ua rau cov pob txha noj qab haus huv.

C vitamin

Vitamin C yog ib qho tseem ceeb antioxidant rau daim tawv nqaij noj qab haus huv thiab kev tiv thaiv kab mob.

Mangas Yaj

Cov ntxhia tseem ceeb no yog xav tau rau cov amino acid li qub, protein, lipid thiab carbohydrate metabolism.

Npauj npaim tuaj kuj yog ib qho me me Vitamin E, Vitamin B6 ve Tooj Nws muaj.

Cuam Tshuam Pom muaj nyob hauv Blueberries

Npauj npaim tuaj Nws yog nplua nuj nyob rau hauv antioxidants thiab cov nroj tsuag muaj txiaj ntsig. Cov no suav nrog:

 anthocyanins

Anthocyanins yog cov tshuaj antioxidant tseem ceeb hauv blueberries. Muaj ntau hom flavonoids polyphenol lawv zwm rau tsev neeg. Anthocyanins ntseeg tau tias yog lub luag haujlwm rau ntau yam txiaj ntsig kev noj qab haus huv ntawm blueberries.

Npauj npaim tuajNtau tshaj 15 anthocyanins tau raug txheeb xyuas, tab sis malvidin thiab delphinidin yog cov sib xyaw ua ke. Cov tshuaj antioxidants no blueberriesdab tsi xim nws muab thiab yuav txo tau txoj kev pheej hmoo ntawm kab mob plawv.

quercetin

Kev noj ntau ntawm cov flavonol no txuas rau cov ntshav siab thiab txo qis kev pheej hmoo ntawm kab mob plawv.

myricetin

Cov flavonol no muaj ntau yam txiaj ntsig kev noj qab haus huv thiab muaj cov khoom uas tuaj yeem pab tiv thaiv qog noj ntshav thiab ntshav qab zib.

Cov txiaj ntsig ntawm Blueberry yog dab tsi?

Muaj ntau cov tshuaj antioxidants

Antioxidants tseem ceeb. Lawv tiv thaiv lub cev tiv thaiv kev puas tsuaj los ntawm cov dawb radicals, uas yog cov molecules tsis ruaj khov uas tuaj yeem ua rau cov kab mob ntawm tes thiab ua rau muaj kev laus thiab kab mob xws li mob qog noj ntshav.

Npauj npaim tuajNws muaj lub peev xwm antioxidant siab tshaj plaws ntawm cov txiv hmab txiv ntoo thiab zaub uas nquag noj.

Npauj npaim tuajLub ntsiab antioxidant tebchaw hauv flavonoids yog ib tsev neeg loj ntawm polyphenols hu ua flavonoids. Anthocyanins, tshwj xeeb, tau xav tias yog lub luag haujlwm rau ntau yam ntawm lawv cov txiaj ntsig kev noj qab haus huv.

Txo cov DNA puas

Oxidative DNA puas yog ib feem ntawm lub neej txhua hnub. Nws tau xav tias yuav tshwm sim ntau txhiab zaus hauv ib hnub hauv txhua lub cell ntawm lub cev.

DNA puas tseem ua lub luag haujlwm tseem ceeb hauv kev txhim kho cov kab mob xws li mob qog noj ntshav.

Npauj npaim tuajVim nws cov ntsiab lus antioxidant siab, nws pab cuam tshuam qee cov dawb radicals uas ua rau DNA puas.

Hauv kev kawm 4-lub lim tiam, 168 tus neeg koom tau txais 1 liter ib hnub. blueberries thiab kua txiv apple sib tov. Thaum kawg ntawm txoj kev tshawb no, oxidative DNA puas vim yog dawb radicals raug txo los ntawm 20%.

Tiv thaiv lub plawv mob

Kab mob plawv yog qhov ua rau tuag hauv ntiaj teb. Kev tshawb fawb, blueberries pom muaj kev koom tes ntawm cov khoom noj uas muaj flavonide, xws li

Qee qhov kev tshawb fawb blueberriesTxoj kev tshawb no qhia tau hais tias cedar tej zaum yuav muaj txiaj ntsig zoo rau kev noj qab haus huv rau cov neeg uas muaj ntshav siab, uas yog ib qho tseem ceeb ntawm cov kab mob plawv.

Npauj npaim tuajNws inhibits oxidation ntawm LDL roj cholesterol, ib kauj ruam tseem ceeb hauv cov txheej txheem kab mob plawv.

Tiv thaiv kev puas tsuaj rau cov roj cholesterol

Oxidative puas tsuaj tsis txwv rau cov hlwb thiab DNA. Nws kuj tsim teeb meem thaum ncig LDL lipoproteins ("phem" cholesterol) yog oxidized. Piv txwv li, LDL oxidation yog ib kauj ruam tseem ceeb hauv cov txheej txheem kab mob plawv.

Npauj npaim tuajCov tshuaj antioxidants hauv cov ntsiab lus muaj feem cuam tshuam nrog txo qis ntawm oxidized LDL.

Npauj npaim tuajKev noj 50-gram ib hnub ua haujlwm ntawm lilac txo qis LDL oxidation los ntawm 27% hauv cov neeg rog rog dhau li yim lub lis piam.

Lwm txoj kev tshawb nrhiav pom 75 grams nrog cov zaub mov tseem ceeb. blueberries qhia tau hais tias kev noj LDL lipoproteins txo qis oxidation ntawm LDL lipoproteins.

txo cov ntshav siab

Npauj npaim tuajNws muab cov txiaj ntsig tseem ceeb rau cov neeg muaj ntshav siab. Hauv ib txoj kev tshawb fawb, 50 grams tauj ib hnub rau yim lub lis piam. blueberries Tom qab siv nws, cov neeg rog rog uas muaj kev pheej hmoo siab rau kab mob plawv tau ntsib 4-6% txo cov ntshav siab.

Lwm cov kev tshawb fawb tau pom cov txiaj ntsig zoo sib xws, tshwj xeeb tshaj yog cov poj niam postmenopausal. Qhov cuam tshuam yog qhov muaj peev xwm loj, vim tias ntshav siab yog ib qho ua rau mob plawv thiab mob stroke.

Pab tswj lub hlwb ua haujlwm thiab txhim kho kev nco

oxidative kev nyuaj siab accelerates cov txheej txheem kev laus hauv lub hlwb thiab tsis zoo rau lub hlwb ua haujlwm.

Raws li kev tshawb fawb tsiaj, blueberries Cov antioxidants nyob rau hauv nws sau nyob rau hauv lub hlwb cheeb tsam tsim nyog rau kev txawj ntse. Lawv cuam tshuam ncaj qha nrog cov laus neurons thiab txhim kho cov teeb liab ntawm tes.

Hauv ib txoj kev tshawb fawb, 9 cov neeg laus cov neeg koom nrog kev paub tsis meej me ntsis txhua hnub kua txiv blueberry noj. Tom qab 12 lub lis piam, ntau lub cim ntawm lub hlwb ua haujlwm tau zoo dua qub.

Hauv kev tshawb fawb rau xyoo uas suav nrog 16.010 tus neeg laus koom nrog, blueberries thiab lawv tau pom tias cov txiv pos nphuab ncua kev paub txog kev laus los ntawm ze li 2.5 xyoo.

Qhia cov teebmeem antidiabetic

Kev tshawb fawb, blueberriesqhia tias anthocyanins yuav muaj txiaj ntsig zoo rau insulin rhiab heev thiab cov metabolism hauv qabzib.

Hauv kev tshawb fawb nrog 32 cov neeg mob rog rog nrog insulin tsis kam, blueberries Kev ncua ua rau muaj kev txhim kho tseem ceeb hauv insulin rhiab heev.

Kev txhim kho insulin rhiab heev yuav txo qhov kev pheej hmoo ntawm metabolic syndrome thiab ntshav qab zib hom 2, tam sim no yog cov teeb meem kev noj qab haus huv loj tshaj plaws hauv ntiaj teb.

Tiv thaiv kab mob urinary

Cov kab mob tso zis yog ib qho teeb meem tshwm sim hauv cov poj niam. Cranberry kua txiv paub tias yuav pab tiv thaiv cov kab mob no.

Npauj npaim tuaj Nws yog qhov zoo sib xws rau cranberry thiab muaj ntau yam khoom xyaw tib yam li kua txiv cranberry. Cov tshuaj no E. coli Nws tiv thaiv cov kab mob xws li kab mob los ntawm kev txuas mus rau lub zais zis phab ntsa.

Npauj npaim tuaj tsis tau kawm ntau rau lub hom phiaj no, tab sis qhia cov teebmeem zoo sib xws rau cranberry kab mob urinary kab mob tuaj yeem ua kom pom nws lub peev xwm sib ntaus sib tua

Pab txo cov nqaij ntshiv tom qab qoj ib ce

Kev tawm dag zog hnyav tuaj yeem ua rau mob nqaij thiab qaug zog. Qhov no yog tsav, ib feem, los ntawm lub zos o thiab oxidative kev nyuaj siab nyob rau hauv cov leeg nqaij.

Blueberry ntxiv Nws txo qis qhov mob thiab cov leeg nqaij ua haujlwm los ntawm kev txo qhov kev puas tsuaj uas tshwm sim ntawm qib molecular.

Hauv kev tshawb fawb me me ntawm 10 tus poj niam ncaws pob, tom qab kev tawm dag zog ceg blueberries accelerated nqaij tsim.

Puas yog Blueberry poob phaus?

Npauj npaim tuaj Nws yog nplua nuj nyob rau hauv fiber ntau thiab tsawg calories, ua rau cov txiv hmab txiv ntoo yog ib qho khoom noj txom ncauj zoo tshaj plaws ntawm cov pluas noj rau cov uas xav kom poob phaus.

Lub cev tsis tuaj yeem zom cov fiber ntau, yog li nws yog ib qho tseem ceeb heev hauv kev noj haus. Npauj npaim tuajNws yog nplua nuj nyob rau hauv soluble fiber, uas yog ib hom dej-soluble fiber. Soluble fiber slows cov txheej txheem digestive, uas ua rau koj xav tias fuller rau ntev.

Cov txiaj ntsig ntawm plaub hau Blueberry

Muaj cov vitamins B thiab proanthocyanidins blueberries Nws muaj txiaj ntsig zoo rau cov plaub hau.

Yooj yim rau cov plaub hau loj hlob

Npauj npaim tuajPab txhawb cov plaub hau kev loj hlob vim muaj cov tshuaj proanthocyanidin.

Cov plaub hau yog tsim los ntawm cov hlwb tuag hu ua keratin. Cov plaub hau kev loj hlob tshwm sim thaum cov hlwb tuag raug thawb tawm los ntawm cov hauv paus plaub hau vim kev tsim cov hlwb tshiab.

Nws tshwm sim hauv peb theem - kev loj hlob lossis anagen, tso tawm lossis catagen, thiab so lossis telogen. Npauj npaim tuaj Proanthocyanidins, cov tshuaj muaj nyob rau hauv nws, txhawb kev loj hlob ntawm cov plaub hau los ntawm accelerating txoj kev hloov ntawm telogen mus rau anagen. Rau qhov no blueberry daim npog qhov ncauj muaj. Nov yog daim ntawv qhia:

ntaub ntawv

- Ib txhais tes ntawm blueberries

- Txiv roj roj

Yuav ua li cas yog nws ua tiav?

- Sib tov ob qho khoom xyaw los ua lub ntsej muag.

- Siv rau cov plaub hau, tsom mus rau cov hauv paus hniav.

- Yaug nrog dej sov tom qab 20-30 feeb.

Nco ntsoov!!!

Npauj npaim tuaj Tej zaum yuav ua rau qhuav qhuav heev thaum siv ntau heev. Rau cov plaub hau ntuj qhuav, blueberriesNws raug nquahu kom koj siv nws kom zoo thiab ntxiv zib mu rau lub ntsej muag plaub hau.

Tiv thaiv kom ntxov ntxov greying ntawm cov plaub hau

Cov plaub hau grey yog txuam nrog kev laus, qhov twg cov plaub hau poob nws cov xim. Txawm hais tias tsis muaj cov ntaub ntawv meej txog yuav ua li cas greying ntxov ntxov tshwm sim hauv qee tus neeg, cov noob thiab vitamin B12 tsis muaj peev xwm xav tias yog thawj yam tseem ceeb.

Vitamin B12 tsis muaj peev xwm ua rau muaj tus mob hu ua pernicious anemia, qhov twg cov plaub hau grey yog cov tsos mob. Npauj npaim tuaj Txij li thaum nws yog qhov zoo ntawm cov vitamin B12, nws tuaj yeem thim rov qab nrog cov vitamin txaus.

Cov txiaj ntsig ntawm blueberry rau daim tawv nqaij

Fights cov cim ntawm kev laus

Lub xub ntiag ntawm cov dawb radicals ntawm daim tawv nqaij tuaj yeem ua rau muaj kev puas tsuaj loj. Cov cim qhia ntxov ntawm kev laus xws li wrinkles, tawv nqaij qhuav thiab hnub nyoog me ntsis tuaj yeem pom.

Cov tsos mob ntawm varicose thiab kab laug sab leeg yog lwm cov cim qhia txog kev laus. Varicose thiab kab laug sab leeg yog cov hlab ntsha uas nyob ze rau ntawm daim tawv nqaij kom pom. Cov tawv nqaij yuav tshwm sim blotchy vim tsis muaj zog ntawm cov hlab ntsha phab ntsa.

noj blueberriesPab thim rov qab cov cim ntawm kev laus. Qhov no superfood yog nplua nuj nyob rau hauv antioxidants.

Antioxidants yog cov molecules uas tiv thaiv lwm cov molecules los ntawm oxidized. Oxidation yog qhov poob ntawm electrons nyob rau hauv ib lub molecule, uas ua rau zus tau tej cov dawb radicals.

Lawv tuaj yeem ua rau puas tsuaj lossis ua kom puas hlwb. Antioxidants teb nrog dawb radicals thiab tiv thaiv lawv los ntawm kev puas tsuaj. Ib khob blueberriesMuaj 13.427 antioxidants thiab flavonoids, suav nrog Vitamins A thiab C.

Cov phytochemicals thiab antioxidants muaj nyob rau hauv cov txiv hmab txiv ntoo pab neutralize dawb radicals, uas tiv thaiv kev puas tsuaj ntxiv. Lawv kuj pab txhawb cov hlab ntsha thiab kho cov hlab ntsha tawg.

Kho thiab tiv thaiv pob txuv

Rau cov neeg uas muaj pob txuv-nrhiav tawv nqaij blueberriestuaj yeem pab tiv thaiv daim tawv nqaij staining.

Npauj npaim tuajNws muaj cov ntsiab lus siab ntawm salicylate, uas yog ntsev ntawm salicylic acid. Salicylic acid yog siv dav hauv cov khoom siv kho pob txuv.

Nws muaj peev xwm tshem tawm cov tawv nqaij tuag, qhib qhov pores thiab tawm tsam cov kab mob ua rau nws muaj txiaj ntsig zoo rau pob txuv.

Muab fiber ntau

Fiber yog ib feem tseem ceeb ntawm kev noj zaub mov zoo. muaj fiber ntau blueberriesNws muaj txiaj ntsig tsis yog tsuas yog ua kom lub plab zom mov noj qab haus huv tab sis kuj tseem ua kom tawv nqaij noj qab haus huv.

Fiber pab tshem tawm cov poov xab thiab fungi los ntawm lub cev nyob rau hauv daim ntawv ntawm cov quav. Qhov no tiv thaiv lawv los ntawm kev tawm ntawm daim tawv nqaij, uas tuaj yeem ua rau pob khaus thiab pob txuv..

Cov txiv hmab txiv ntoo no super, nrog rau lwm cov khoom xyaw, ntxuav cov tawv nqaij, pab tswj cov tawv nqaij noj qab haus huv thiab txo cov roj theem ntawm daim tawv nqaij.

Ntawm no yog dab tsi tuaj yeem siv rau ntawm daim tawv nqaij blueberry daim npog qhov ncauj zaub mov txawv…

Blueberry thiab yogurt mask

ntaub ntawv

• 5-6 blueberries
• Yogurt

Nws npaj li cas?

- Ua ntej, ntxuav thiab mash lub blueberries rau hauv ib qho muab tshuaj txhuam.

- Tom ntej no, ntxiv yogurt rau qhov muab tshuaj txhuam no.

- Siv ib txheej txheej ntawm daim npog ntsej muag no rau lub ntsej muag ntxuav.

– Tos rau 20 feeb thiab ntxuav tawm nrog dej txias.

Blueberry thiab txiv qaub daim npog qhov ncauj

ntaub ntawv

• 3-4 blueberries
• Oat
• 2-3 almonds
• Cov kua txiv qaub

Nws npaj li cas?

- Ua ntej sib tov cov oatmeal thiab almonds los ua hmoov zoo.

- Muab cov hmoov almonds thiab oats tso rau hauv lub tais huv si.

- Tom qab ntawd ntxuav cov blueberries thiab sib tov kom ua ib tug tuab muab tshuaj txhuam.

- Ntxiv blueberry muab tshuaj txhuam rau hmoov oats thiab almonds thiab sib tov zoo.

- Thaum kawg, txiav ib lub txiv qaub thiab nyem ob peb tee ntawm txiv qaub kua txiv rau hauv qhov sib tov.

- Sib tov tag nrho cov khoom xyaw ua ke thiab siv sib npaug ntawm lub ntsej muag huv.

- Cia lub npog ntsej muag rau 15 feeb thiab yaug nrog dej sov. Lub ntsej muag lub ntsej muag no haum rau cov tawv nqaij oily.

Blueberry thiab turmeric mask

ntaub ntawv

• 5-6 blueberries
• pinch ntawm turmeric
• ob peb tee ntawm txiv qaub kua txiv

Nws npaj li cas?

- Puree lub blueberries los ua ib qho muab tshuaj txhuam.

- Ntxiv ob peb tee ntawm freshly squeezed txiv qaub kua txiv rau hauv nws.

- Tom ntej no, ntxiv ib pinch ntawm turmeric thiab sib tov zoo. Tsis txhob siv turmeric ntau dhau vim nws yuav ua rau koj cov tawv nqaij daj zoo nkauj.

- Siv cov tshuaj no rau ntawm koj lub ntsej muag thiab tos 20 feeb.

- Yaug nrog dej sov tom qab 20 feeb.

Blueberry thiab aloe vera daim npog qhov ncauj

Lub npog ntsej muag no muaj txiaj ntsig zoo hauv kev tshem tawm cov voj voog hauv qab-qhov muag.

ntaub ntawv

• Npauj npaim tuaj
• nplooj ntawm aloe vera

Nws npaj li cas?

- Nqa ib daim nplooj tshiab aloe vera.

- Txiav qhib thiab tshem tawm cov gel.

- Tam sim no ntxiv blueberries rau qhov no thiab sib tov los ua ib qho muab tshuaj txhuam.

- Siv cov tshuaj sib tov rau hauv qab lub qhov muag thiab tos ib pliag.

– Tom qab ntawd yaug nrog dej sov.

Blueberry, zib mu thiab txiv roj roj daim npog qhov ncauj

ntaub ntawv

• ¼ khob blueberries
• 1 tablespoons txiv roj roj
• 1 tablespoons zib mu

Nws npaj li cas?

- Siv ¼ khob ntawm blueberries, 1 tablespoon ntawm txiv roj roj thiab 1 tablespoon ntawm zib mu nyob rau hauv ib tug blender.

- Sib tov lawv los ua kom tuab.

- Siv cov tshuaj no sib npaug ntawm koj lub ntsej muag thiab tos 20 feeb.

- Yaug nrog dej sov tom qab 20 feeb.

- Qhov no blueberry daim npog qhov ncauj pab tu tawv nqaij.

Anti-aging blueberry daim npog qhov ncauj

ntaub ntawv

• ¼ khob blueberries
• ¼ teaspoon ntawm aloe vera gel
• ¼ teaspoon txiv roj roj
• ¼ teaspoon zib mu

Nws npaj li cas?

- Ua ntej, sib tov tag nrho cov khoom xyaw saum toj no thiab ua kom tuab tuab.

- Tam sim no siv cov tshuaj no sib npaug ntawm koj lub ntsej muag thiab tos 20 feeb.

- Yaug nrog dej sov tom qab 20 feeb.

- Koj tuaj yeem siv lub npog ntsej muag no ib zaug txhua ob lub lis piam txhawm rau tshem tawm wrinkles, tsaus nti thiab pigmentation los ntawm kev laus ntawm daim tawv nqaij.

Blueberry Side Effects

Npauj npaim tuajTsis muaj kev phiv tshwm sim hauv cov tib neeg noj qab haus huv. Hauv qee tus neeg blueberry ua xua Nws tuaj yeem tshwm sim, tab sis nws tsawg heev.

Vim li ntawd;

Npauj npaim tuajNws yog ib tug qab txiv hmab txiv ntoo. Nws yog qhov zoo ntawm lwm cov nroj tsuag muaj txiaj ntsig zoo li vitamin K1, vitamin C, manganese, thiab anthocyanins.

Tsis tu ncua noj blueberriesNws pab tiv thaiv kab mob plawv, txhim kho lub hlwb kev noj qab haus huv, thiab tswj cov ntshav qab zib kom ruaj khov.