Blueberries Ọ bụ mkpụrụ osisi na-atọ ụtọ ma na-edozi ahụ. A na-akpọ ya superfood n'ihi uru ahụike ya dị egwu.
N'ụzọ sayensị"ọgwụ mgbochi ọrịa a maara dị ka "ssp" blọubbụ otu ụdị dị ka mkpụrụ osisi beri dị ka cranberries.
O sitere na North America mana a na-akụ ya ugbu a na azụmaahịa na America na Europe.
na-eri blueberriesỌ nwere ike inye aka ịhazi ọkwa shuga dị n'ọbara, yana ahụike obi na ụbụrụ. Ọ bụ ezigbo isi iyi nke ọtụtụ vitamin, ogige osisi bara uru na antioxidants.
"Gịnị ka blueberry na-eme", "kedu uru nke blueberries", "bụ blueberries na-emerụ ahụ?" Nke a bụ azịza ajụjụ ndị…
Uru nri nke blueberries
Blueberriesbụ osisi shrub nke na-amịpụta mkpụrụ osisi na-acha anụnụ anụnụ-acha odo odo. Blueberries Ọ dị ntakịrị, nwere mkpụrụ osisi dịka 5-16 millimeters na dayameta.
A na-erikarị ya nke ọhụrụ, mana mgbe ụfọdụ a na-ajụ oyi ma ọ bụ kpachie ya. Enwere ike iji ya mee ihe dị iche iche esi nri, jam, jelii na ihe ụtọ.
Dị iche blueberry iche dị, ya mere ọdịdị ha nwere ike ịdị iche iche. Ụdị abụọ a na-ahụkarị, highbush na lowbush ụdị blueberrympịakọta.
Ha na-acha akwụkwọ ndụ akwụkwọ ndụ na mbụ, wee gbanwee odo odo-acha anụnụ anụnụ ka ha na-etolite.
BlueberriesỌ bụ ọkachamma n'etiti mkpụrụ osisi beri dị ka strawberries, raspberries na blackberries. 1 iko (148 grams) edozi ọdịnaya nke blueberries bụ dị ka ndị a:
Calories: 84
Mmiri: 85%
Fiber: 4 grams
Carbohydrates: 15 grams
Vitamin C: 24% nke RDI
Vitamin K: 36% nke RDI
Manganese: 25% nke RDI
O nwekwara obere nri ndị ọzọ dị iche iche.
Uru Carbohydrate Blueberry
BlueberriesỌ mejupụtara 14% carbohydrates na 85% mmiri. O nwere obere protein (0.7%) na abụba (0.3%). Ọtụtụ carbohydrates na-abịa site na shuga dị mfe dị ka glucose na fructose, yana ụfọdụ eriri.
Glycemic index nke blueberries bụ 53. Ọ bụ ọnụ ahịa dịtụ ala. N'ihi nke a, blọub Ọ naghị ebute mmụba dị ukwuu na ọkwa shuga dị n'ọbara yana ọ dị mma maka ndị ọrịa mamịrị.
Ọdịnaya Fiber blueberry
Ihe oriri na-eri nri bụ akụkụ dị mkpa nke nri dị mma ma nwee mmetụta nchebe megide ọrịa dị iche iche. Otu iko blọub Ọ nwere gram 3.6 nke eriri. 16% nke ọdịnaya carbohydrate dị n'ụdị eriri.
A na-achọta vitamin na mineral na blueberries
Blueberries bụ ezigbo isi iyi nke vitamin na mineral dị iche iche.
Vitamin K1
BlueberriesỌ bụ ezigbo isi iyi nke vitamin K1, nke a makwaara dị ka phylloquinone. Ọ bụ ezie na vitamin K1 na-emetụtakarị na mkpụkọ ọbara, ọ nwekwara ike inye aka na ahụike ọkpụkpụ.
vitamin C
Vitamin C bụ antioxidant dị mkpa maka ahụ ike anụ ahụ na ọrụ mgbochi.
Manganese
Nke a dị mkpa ịnweta chọrọ maka amino acid nkịtị, protein, lipid na carbohydrate metabolism.
Blueberries Ọ bara ụba na antioxidants na ogige osisi bara uru. Ndị a gụnyere:
anthocyanins
Anthocyanins bụ ogige antioxidant kachasị dị na blueberries. flavonoids dị iche iche polyphenol ha bụ ndị ezinụlọ. Ekwenyere na anthocyanins na-akpata ọtụtụ mmetụta ahụike bara uru nke blueberries.
BlueberriesAchọpụtala ihe karịrị 15 anthocyanins, mana malvidin na delphinidin bụ ogige ndị kachasị. Ndị a antioxidants blọubụdị agba ọ na-enye ma nwee ike ibelata ihe ize ndụ nke ọrịa obi.
quercetin
Ejikọtara oke oriri nke flavonol a na mbelata ọbara mgbali na obere ihe ize ndụ nke ọrịa obi.
myricetin
Flavonol a nwere ọtụtụ uru ahụike ma nwee ihe ndị nwere ike inye aka gbochie kansa na ọrịa shuga.
Antioxidants dị mkpa. Ha na-echebe ahụ pụọ na mmebi site na radicals n'efu, nke bụ ụmụ irighiri ihe na-adịghị akwụsi ike nke nwere ike imebi akụkụ cellular ma tinye aka na ịka nká na ọrịa ndị dị ka ọrịa cancer.
BlueberriesỌ nwere ikike antioxidant kachasị elu nke mkpụrụ osisi na akwụkwọ nri a na-erikarị.
BlueberriesOgige antioxidant bụ isi na flavonoids bụ nke nnukwu ezinụlọ nke polyphenols a na-akpọ flavonoids. A na-eche na Anthocyanins, karịsịa, na-akpata ọtụtụ n'ime mmetụta ahụike ha bara uru.
Na-ebelata mmebi DNA
Nbibi DNA oxidative bụ akụkụ nke ndụ kwa ụbọchị. A na-eche na ọ na-eme ọtụtụ iri puku ugboro n'ụbọchị n'otu sel ọ bụla nke ahụ.
Nbibi DNA na-ekerekwa òkè dị mkpa na mmepe nke ọrịa dịka ọrịa kansa.
BlueberriesN'ihi ọdịnaya antioxidant dị elu, ọ na-enyere aka iwepụ ụfọdụ radicals efu na-emebi DNA.
N'ime ọmụmụ izu 4, ndị sonyere 168 natara 1 lita kwa ụbọchị. blọub na ngwakọta ihe ọṅụṅụ apụl. Na njedebe nke ọmụmụ ihe, mmebi DNA oxidative n'ihi free radicals belatara 20%.
Na-echebe ahụike obi
Ọrịa obi bụ ihe kacha ebute ọnwụ n'ụwa. Ọmụmụ ihe, blọub chọtara njikọ n'etiti nri bara ụba nke flavonide, dịka
Ụfọdụ ọmụmụ blọubỌmụmụ ihe a na-egosi na cedar nwere ike ịba uru ahụike dị ukwuu maka ndị nwere ọbara mgbali elu, nke bụ isi ihe kpatara ọrịa obi.
BlueberriesỌ na-egbochi oxidation nke LDL cholesterol, nzọụkwụ dị mkpa na usoro ọrịa obi.
Na-egbochi mmebi nke cholesterol ọbara
Nbibi oxidative abụghị naanị mkpụrụ ndụ na DNA. Ọ na-ebutekwa nsogbu mgbe ikesa LDL lipoproteins ("jọ" cholesterol) na-oxidized. Dịka ọmụmaatụ, LDL oxidation bụ nzọụkwụ dị oke mkpa na usoro ọrịa obi.
BlueberriesA na-ejikọta antioxidants dị na ọdịnaya ya na mbelata ọkwa LDL oxidized.
BlueberriesIri gram 50 kwa ụbọchị nke lilac belatara LDL oxidation site na 27% na ndị sonyere oke ibu n'ime oge izu asatọ.
Nnyocha ọzọ chọpụtara gram 75 na nri isi. blọub gosiri na iri LDL lipoproteins na-ebelata nke ukwuu oxidation nke LDL lipoproteins.
na-ebelata ọbara mgbali
BlueberriesỌ na-enye uru dị ukwuu maka ndị nwere ọbara mgbali elu. N'otu ọmụmụ ihe, gram 50 kwa ụbọchị maka izu asatọ. blọub Mgbe ha richara ya, ndị buru oke ibu nwere nnukwu ihe ize ndụ maka ọrịa obi nwere mbelata 4-6% nke ọbara mgbali elu.
Nnyocha ndị ọzọ achọpụtala mmetụta yiri nke ahụ, karịsịa na ụmụ nwanyị postmenopausal. Ihe ọ pụtara nwere ike buru ibu, ebe ọ bụ na ọbara mgbali elu bụ otu n'ime ihe na-ebute nkụchi obi na ọrịa strok.
Na-enyere aka ịnọgide na-arụ ọrụ ụbụrụ ma melite ebe nchekwa
Nchegbu oxidative na-eme ka usoro ịka nká na ụbụrụ dịkwuo elu ma na-emetụta ọrụ ụbụrụ na-adịghị mma.
Dị ka ọmụmụ anụmanụ si kwuo, blọub Ndị antioxidants dị na ya na-agbakọta na mpaghara ụbụrụ dị mkpa maka ọgụgụ isi. Ha na neurons ịka nká na-emekọrịta ihe ozugbo ma melite akara ekwentị.
N'ime otu ọmụmụ, ndị agadi 9 na-enwe nsogbu nhụta dị nro kwa ụbọchị ihe ọṅụṅụ blueberry eripịa. Mgbe izu iri na abụọ gachara, ọtụtụ ihe nrịbama nke ọrụ ụbụrụ na-akawanye mma.
N'ime afọ isii ọmụmụ metụtara ndị agadi 16.010, blọub ha chọpụtara na strawberries na-egbu oge ịka nká n'ihe dị ka afọ 2.5.
Na-egosi mmetụta antidiabetic
Ọmụmụ ihe, blọubNa-atụ aro na anthocyanins nwere ike inwe mmetụta bara uru na mmetụta insulin na glucose metabolism.
N'ime ọmụmụ ihe metụtara ndị ọrịa 32 buru ibu nwere nguzogide insulin, blọub nkwusioru butere mmụba dị ukwuu na mmetụta insulin.
Imeziwanye mmetụta insulin ga-ebelata ohere nke ọrịa metabolic syndrome na ụdị ọrịa shuga 2, bụ nsogbu ahụike kachasị ukwuu n'ụwa ugbu a.
Na-alụ ọgụ ọrịa urinary tract
Ọrịa mamịrị na-efe efe bụ nsogbu a na-enwekarị na ụmụ nwanyị. A maara ihe ọṅụṅụ kranberị iji nyere aka gbochie ọrịa ndị dị otú ahụ.
Blueberries Ọ nwere njikọ chiri anya na kranberị ma nwee ọtụtụ ihe na-arụ ọrụ dị ka ihe ọṅụṅụ kranberị. Ihe ndị a E. coli Ọ na-egbochi nje bacteria dị ka nje bacteria ịbanye na mgbidi eriri afo.
Blueberries A mụọbeghị ọtụtụ ihe maka ebumnuche a, mana na-egosi mmetụta yiri nke ahụ na kranberị ọrịa urinary tract nwere ike igosi ikike o nwere ịlụ ọgụ
Na-enyere aka ibelata mmebi akwara mgbe mmega ahụ siri ike
Mmega ahụ siri ike nwere ike ime ka ahụ mgbu na ike ọgwụgwụ. Nke a na-ebute, n'otu akụkụ, site na mbufụt mpaghara na nrụgide oxidative na anụ ahụ.
Mgbakwunye blueberry Ọ na-ebelata mbelata nke mgbu na arụ ọrụ akwara site na ibelata mmebi nke na-eme na ọkwa molekụla.
N'ime obere ọmụmụ nke ụmụ nwanyị 10 na-eme egwuregwu, mgbe mgbatị ụkwụ siri ike blọub accelerated muscle guzobe.
Blueberry ọ na-atụfu ibu?
Blueberries Ọ bara ụba na eriri na obere kalori, na-eme ka mkpụrụ osisi ahụ bụrụ nri dị mma n'etiti nri maka ndị na-achọ ifelata.
Ahụ enweghị ike ịgbari eriri afọ, yabụ na ọ bụ ihe dị ezigbo mkpa na nri. BlueberriesỌ bara ụba na eriri soluble, nke bụ ụdị eriri na-agbaze mmiri. Fiber soluble na-ebelata usoro mgbari nri, nke na-eme ka ahụ dịkwuo gị mma ogologo oge.
Uru ntutu nke blueberry
Isi iyi bara ụba nke vitamin B na proanthocyanidins blọub Ọ bara ezigbo uru maka ntutu isi.
Na-akwalite uto ntutu
BlueberriesNa-enyere aka ịkwalite uto ntutu n'ihi ọnụnọ nke kemịkalụ proanthocyanidin.
Ihe mejupụtara ntutu isi bụ mkpụrụ ndụ nwụrụ anwụ a na-akpọ keratin. Ọganihu ntutu na-eme mgbe mkpụrụ ndụ nwụrụ anwụ na-akwapụ site na ntutu isi n'ihi mmepụta nke mkpụrụ ndụ ọhụrụ.
Ọ na-eme na usoro atọ - uto ma ọ bụ anagen, ntọhapụ ma ọ bụ catagen, na izu ike ma ọ bụ telogen. Blueberries Proanthocyanidins, kemịkalụ dị na ya, na-akpali uto ntutu site n'ịkwalite mgbanwe site na telogen gaa na anagen. Maka nke a ihe nkpuchi blueberry dị. Nke a bụ uzommeputa:
ihe
– Otu njuaka nke blueberries
– Mmanụ oliv
Olee otu esi eme ya?
- Gwakọta ihe abụọ ahụ iji mee ihe nkpuchi.
- Tinye na ntutu isi, na-etinye uche ruo mgbọrọgwụ.
- Jiri mmiri ọkụ sachaa nkeji 20-30.
Ntị!!!
Blueberries Nwere ike ịkpata nkụ oke oke mgbe ejiri ya n'oke. Maka ntutu isi kpọrọ nkụ, blọubA na-atụ aro ka ị jiri nlezianya mee ya ma tinye mmanụ aṅụ na mkpuchi ntutu.
Na-egbochi ntutu isi akabeghị aka
A na-ejikọta ntutu isi awọ na ịka nká, ebe ntutu na-efunahụ pigmenti ya. Ọ bụ ezie na enweghị nkọwa doro anya banyere otú isi awọ akabeghị aka si apụta na ụfọdụ ndị mmadụ, a na-eche na mkpụrụ ndụ ihe nketa na ụkọ vitamin B12 bụ isi ihe na-akpata ya.
Enweghị vitamin B12 na-akpata ọnọdụ a maara dị ka anaemia na-emebi emebi, ebe isi awọ bụ ihe mgbaàmà. Blueberries Ebe ọ bụ ezigbo isi iyi nke vitamin B12, enwere ike gbanwee ya site na iji vitamin zuru oke.
Uru blueberry maka akpụkpọ ahụ
Na-alụ ọgụ akara nke ịka nká
Ọnụnọ nke free radicals na akpụkpọ ahụ nwere ike ime ka mmebi dị njọ. Enwere ike ịhụ akara mmalite nke ịka nká dị ka wrinkles, akpụkpọ kpọrọ nkụ na ntụpọ afọ.
Ọdịdị nke varicose na veins spider bụ ihe ịrịba ama ndị ọzọ metụtara ịka nká. Varicose na veins spider bụ arịa ọbara gbasasịrị nke dị nso na akpụkpọ ahụ ka a na-ahụ ya. Akpụkpọ ahụ nwere ike ịpụta cha cha n'ihi mbelata nke mgbidi arịa ahụ.
na-eri blueberriesNa-enyere aka ịgbanwe ihe ịrịba ama nke ịka nká. Nri dị ukwuu a bara ụba na antioxidants.
Antioxidants bụ ụmụ irighiri ihe na-egbochi ụmụ irighiri ihe ndị ọzọ ka ọ bụrụ oxidized. Oxidation bụ mfu nke eletrọn n'ime molekul, na-ebute mmepụta nke free radicals.
Ha nwere ike imebi kpamkpam ma ọ bụ ọbụna bibie mkpụrụ ndụ. Antioxidants na-emeghachi omume na radicals efu ma gbochie ha imebi mmebi. Otu iko blọubNwere 13.427 antioxidants na flavonoids, gụnyere vitamin A na C.
Phytochemicals na antioxidants dị na mkpụrụ osisi ahụ na-enyere aka ịkwụsị radicals free, nke na-egbochi mmebi ọzọ. Ha na-enyekwa aka mee ka arịa ọbara sie ike ma gwọọ capillaries gbajiri agbaji.
Na-agwọ ma na-egbochi ihe otutu
Maka ndị nwere acne na-adịkarị mfe akpụkpọ blọubnwere ike inye aka gbochie nsị anụ ahụ.
Blueberriesnwere nnukwu mkpokọta salicylate, nke bụ nnu nke salicylic acid. A na-eji salicylic acid eme ihe n'ọtụtụ ebe na ngwaahịa ọgwụgwọ ihe otutu.
Ikike ya iwepụ akpụkpọ ahụ nwụrụ anwụ, imeghe oghere ndị mechiri emechi na ime ihe megide nje bacteria na-eme ka ọ bụrụ ọgwụgwọ dị irè maka ihe otutu.
Na-enye eriri
Fiber bụ akụkụ dị mkpa nke nri kwesịrị ekwesị. ọgaranya eriri blọubỌ bara uru ọ bụghị naanị maka ime ka usoro nri nri dị mma kamakwa maka ime ka akpụkpọ ahụ dị mma.
Fiber na-enyere aka iwepu yist na fungi n'ime ahụ n'ụdị nsị. Nke a na-egbochi ha ịpụpụ site na akpụkpọ ahụ, nke nwere ike ịkpata rashes na otutu..
Mkpụrụ osisi a dị oke egwu, yana ihe ndị ọzọ na-eme ka akpụkpọ ahụ dị ọcha, na-enyere aka ịnọgide na-enwe ahụ ike anụ ahụ ma na-ebelata ọkwa mmanụ nke akpụkpọ ahụ.
