Mabulosi abuluu Ndi chipatso chotsekemera komanso chopatsa thanzi. Amatchedwa superfood chifukwa cha ubwino wake wathanzi.
Mwasayansi"Katemera amadziwika kuti "ssp" mabulosi abulundi amitundu yofanana ndi zipatso za mabulosi monga cranberries.
Amachokera ku North America koma tsopano amalimidwa ku America ndi ku Ulaya.
kudya blueberriesZingathandize kuwongolera kuchuluka kwa shuga m'magazi, komanso thanzi la mtima ndi ubongo. Ndi gwero labwino kwambiri la mavitamini ambiri, mankhwala opindulitsa a zomera ndi ma antioxidants.
"Kodi mabulosi abuluu amachita chiyani", "maubwino otani a blueberries", "kodi mabulosi amavulaza?" Nawa mayankho a mafunso…
Mtengo Wopatsa thanzi wa Blueberries
Mabulosi abuluundi chitsamba chamaluwa chomwe chimatulutsa zipatso zamtundu wa buluu. Mabulosi abuluu Ndi yaying'ono, imakhala ndi zipatso za 5-16 millimeters m'mimba mwake.
Nthawi zambiri amadyedwa mwatsopano, koma nthawi zina amaundana kapena kufinyidwa. Itha kugwiritsidwa ntchito popanga zinthu zosiyanasiyana zophikidwa, jamu, ma jellies ndi zokometsera.
chosiyana mitundu ya mabulosi abulu kupezeka, kotero mawonekedwe awo akhoza kusiyana pang'ono. Mitundu iwiri yodziwika kwambiri, highbush ndi lowbush mtundu wa blueberriesmpukutuwo.
Mabulosi abuluuNdiwopatsa thanzi kwambiri pakati pa zipatso za mabulosi monga sitiroberi, raspberries ndi mabulosi akuda. 1 chikho (148 magalamu) zakudya zili mu blueberries zili motere:
Zopatsa mphamvu: 84
Madzi: 85%
CHIKWANGWANI: 4 g
Zakudya: 15 g
Vitamini C: 24% ya RDI
Vitamini K: 36% ya RDI
Manganese: 25% ya RDI
Lilinso ndi zakudya zina zochepa.
Mtengo wa Blueberry Carbohydrate
Mabulosi abuluuAmakhala ndi 14% yamafuta ndi 85% madzi. Lili ndi mapuloteni ochepa (0.7%) ndi mafuta (0.3%). Ma carbohydrate ambiri amachokera ku shuga wosavuta monga glucose ndi fructose, wokhala ndi fiber.
Glycemic index ya blueberries ndi 53. Ndi mtengo wotsika kwambiri. Pachifukwa ichi, mabulosi abulu Sichimayambitsa kuchuluka kwa shuga m'magazi ndipo ndi yabwino kwa odwala matenda ashuga.
Blueberry Fiber Content
Zakudya zopatsa thanzi ndizofunikira kwambiri pazakudya zopatsa thanzi ndipo zimakhala ndi zoteteza kumatenda osiyanasiyana. Galasi mabulosi abulu Lili ndi 3.6 magalamu a fiber. 16% yazakudya zama carbohydrate zimakhala mumtundu wa fiber.
Mavitamini ndi Minerals Opezeka mu Blueberries
Blueberries ndi gwero labwino la mavitamini ndi mchere osiyanasiyana.
Vitamini K1
Mabulosi abuluuNdi gwero labwino la vitamini K1, yemwe amadziwikanso kuti phylloquinone. Ngakhale kuti vitamini K1 imakhudzidwa kwambiri ndi kutsekeka kwa magazi, ingathandizenso ku thanzi la mafupa.
Vitamini C
Vitamini C ndi antioxidant wofunikira pa thanzi la khungu komanso chitetezo chamthupi.
Manganese
Mchere wofunikirawu ndi wofunikira pazabwinobwino za amino acid, mapuloteni, lipid ndi carbohydrate metabolism.
Mabulosi abuluu Ndiwolemera mu antioxidants ndi zothandiza zomera mankhwala. Izi zikuphatikizapo:
anthocyanins
Anthocyanins ndi mankhwala akuluakulu a antioxidant omwe amapezeka mu blueberries. Mitundu yosiyanasiyana ya flavonoids polyphenol iwo ndi a m’banjamo. Anthocyanins amakhulupirira kuti ndi omwe amachititsa zambiri zothandiza pa thanzi la blueberries.
Mabulosi abuluuMa anthocyanins oposa 15 apezeka, koma malvidin ndi delphinidin ndi omwe amapangidwa kwambiri. Ma antioxidants awa mabulosi abulumtundu umene umapereka ndipo ukhoza kuchepetsa chiopsezo cha matenda a mtima.
quercetin
Kudya kwambiri kwa flavonol iyi kumagwirizana ndi kuchepetsa kuthamanga kwa magazi komanso kuchepetsa chiopsezo cha matenda a mtima.
Zamgululi
Flavonol iyi ili ndi maubwino ambiri azaumoyo ndipo ili ndi zinthu zomwe zingathandize kupewa khansa ndi shuga.
Antioxidants ndi zofunika. Amateteza thupi kuti lisawonongeke ndi ma free radicals, omwe ndi mamolekyu osakhazikika omwe amatha kuwononga ma cell ndikupangitsa ukalamba ndi matenda monga khansa.
Mabulosi abuluuIli ndi mphamvu ya antioxidant yapamwamba kwambiri ya zipatso ndi ndiwo zamasamba zomwe zimadyedwa kwambiri.
Mabulosi abuluuMitundu yayikulu ya antioxidant mu flavonoids ndi ya banja lalikulu la ma polyphenols otchedwa flavonoids. Anthocyanins, makamaka, amaganiziridwa kuti ndi omwe amachititsa zambiri zothandiza pa thanzi lawo.
Amachepetsa kuwonongeka kwa DNA
Kuwonongeka kwa DNA ya Oxidative ndi gawo la moyo watsiku ndi tsiku. Zimaganiziridwa kuti zimachitika maulendo masauzande ambiri tsiku lililonse m'selo iliyonse ya thupi.
Kuwonongeka kwa DNA kumathandizanso kwambiri pakukula kwa matenda monga khansa.
Mabulosi abuluuChifukwa cha kuchuluka kwake kwa antioxidant, imathandizira kuchepetsa ma free radicals omwe amawononga DNA.
Mu kafukufuku wa masabata a 4, anthu 168 adalandira lita imodzi patsiku. mabulosi abulu ndi apulo juice osakaniza. Pamapeto pa phunziroli, kuwonongeka kwa DNA ya okosijeni chifukwa cha ma radicals aulere kudachepetsedwa ndi 20%.
Amateteza thanzi la mtima
Matenda a mtima ndi omwe amapha anthu ambiri padziko lonse lapansi. Maphunziro, mabulosi abulu adapeza mgwirizano pakati pa zakudya zokhala ndi flavonide, monga
Maphunziro ena mabulosi abuluKafukufukuyu akuwonetsa kuti mkungudza ukhoza kukhala ndi phindu lalikulu la thanzi kwa anthu omwe ali ndi kuthamanga kwa magazi, omwe ndi chiopsezo chachikulu cha matenda a mtima.
Mabulosi abuluuImalepheretsa makutidwe ndi okosijeni wa LDL cholesterol, sitepe yofunika kwambiri pamayendedwe a matenda amtima.
Amaletsa kuwonongeka kwa cholesterol m'magazi
Kuwonongeka kwa okosijeni sikungokhala ma cell ndi DNA. Zimayambitsanso mavuto pamene LDL lipoproteins ("zoipa" cholesterol) ndi oxidized. Mwachitsanzo, LDL oxidation ndi sitepe yofunika kwambiri pa matenda a mtima.
Mabulosi abuluuMa antioxidants omwe ali mkati mwake amalumikizidwa kwambiri ndi kuchepa kwa LDL oxidized.
Mabulosi abuluuKugwiritsa ntchito magalamu 50 a lilac tsiku lililonse kumachepetsa okosijeni wa LDL ndi 27% mwa omwe ali onenepa kwambiri pazaka zisanu ndi zitatu.
Mabulosi abuluuZimapereka phindu lalikulu kwa anthu omwe ali ndi kuthamanga kwa magazi. Mu kafukufuku wina, 50 magalamu patsiku kwa milungu eyiti. mabulosi abulu Atatha kudya, anthu onenepa kwambiri omwe ali pachiwopsezo chachikulu cha matenda amtima adatsika ndi 4-6% ya kuthamanga kwa magazi.
Kafukufuku wina wapeza zotsatira zofanana, makamaka kwa amayi omwe ali ndi vuto losiya kusamba. Zotsatira zake zimakhala zazikulu, chifukwa kuthamanga kwa magazi ndi chimodzi mwazomwe zimayambitsa matenda a mtima ndi sitiroko.
Kupsinjika kwa okosijeni imathandizira kukalamba mu ubongo ndipo imakhudza kwambiri ntchito ya ubongo.
Malingana ndi maphunziro a zinyama, mabulosi abulu Ma antioxidants omwe ali mmenemo amaunjikana m'madera a ubongo omwe amafunikira nzeru. Amalumikizana mwachindunji ndi ma neuron okalamba ndikuwongolera ma cell signature.
Mu kafukufuku wina, okalamba 9 omwe ali ndi vuto lachidziwitso pang'ono tsiku lililonse madzi abuluu kudyedwa. Pambuyo pa masabata 12, zolembera zingapo za ubongo zimagwira bwino ntchito.
Mu kafukufuku wazaka zisanu ndi chimodzi wokhudza okalamba 16.010, mabulosi abulu ndipo adapeza kuti sitiroberi amachedwetsa kukalamba kwa chidziwitso pofika zaka 2.5.
Amawonetsa zotsatira za antidiabetic
Maphunziro, mabulosi abuluakuwonetsa kuti anthocyanins atha kukhala ndi zotsatira zopindulitsa pakukhudzidwa kwa insulin komanso kagayidwe ka glucose.
Mu kafukufuku wokhudza odwala 32 onenepa kwambiri omwe amakana insulini, mabulosi abulu Kuyimitsidwa kunabweretsa kusintha kwakukulu kwa insulin sensitivity.
Kuchuluka kwa chidwi cha insulin kumachepetsa chiopsezo cha metabolic syndrome ndi matenda amtundu wa 2, omwe ndizovuta kwambiri padziko lonse lapansi.
Amalimbana ndi matenda a mkodzo
Matenda a mkodzo ndi vuto lofala kwa amayi. Madzi a kiranberi amadziwika kuti amathandiza kupewa matenda otere.
Mabulosi abuluu Zimagwirizana kwambiri ndi kiranberi ndipo zimakhala ndi zinthu zambiri zomwe zimagwiritsidwa ntchito ngati madzi a kiranberi. Zinthu izi E. coli Zimalepheretsa mabakiteriya monga mabakiteriya kuti asagwirizane ndi khoma la chikhodzodzo.
Mabulosi abuluu sichinaphunzire zambiri pachifukwa ichi, koma kusonyeza zotsatira zofanana ndi cranberry matenda a mkodzo akhoza kusonyeza luso lake kulimbana
Zimathandizira kuchepetsa kuwonongeka kwa minofu pambuyo pochita masewera olimbitsa thupi
Kuchita masewera olimbitsa thupi mwamphamvu kungayambitse kupweteka kwa minofu ndi kutopa. Izi zimayendetsedwa, mwa zina, ndi kutupa komweko komanso kupsinjika kwa okosijeni mu minofu ya minofu.
Thupi silingathe kugaya CHIKWANGWANI, motero ndi chinthu chofunikira kwambiri pazakudya. Mabulosi abuluuLili ndi ulusi wambiri wosungunuka, womwe ndi mtundu wa ulusi wosungunuka m'madzi. Ulusi wosungunuka umachepetsa m'mimba, zomwe zimakupangitsani kumva kuti ndinu odzaza kwa nthawi yayitali.
Ubwino wa Tsitsi la Blueberry
Mavitamini a B ambiri ndi proanthocyanidins mabulosi abulu Ndizopindulitsa kwambiri tsitsi.
Amathandizira kukula kwa tsitsi
Mabulosi abuluuAmathandizira kulimbikitsa kukula kwa tsitsi chifukwa cha kukhalapo kwa mankhwala a proanthocyanidin.
Tsitsi limapangidwa ndi maselo akufa otchedwa keratin. Kukula kwa tsitsi kumachitika pamene maselo akufa amakankhidwira kunja ndi tsitsi chifukwa cha kupanga maselo atsopano.
Zimapezeka m'magawo atatu - kukula kapena anagen, kumasulidwa kapena catagen, ndi kupuma kapena telogen. Mabulosi abuluu Proanthocyanidins, mankhwala omwe amapezeka mmenemo, amalimbikitsa kukula kwa tsitsi mwa kufulumizitsa kusintha kuchokera ku telogen kupita ku anagen. Za ichi mask blueberries kupezeka. Nayi njira yopangira:
zipangizo
- Ma blueberries ochepa
- Mafuta a azitona
Zimatha bwanji?
- Sakanizani zonse ziwiri kuti mupange chigoba.
- Pakani kutsitsi, kuyang'ana kwambiri mpaka mizu.
- Muzimutsuka ndi madzi ofunda pakatha mphindi 20-30.
Chenjerani!!!
Mabulosi abuluu Zitha kuyambitsa kuyanika kwambiri zikagwiritsidwa ntchito mochuluka. Kwa tsitsi louma mwachibadwa, mabulosi abuluNdibwino kuti mugwiritse ntchito mosamala ndikuwonjezera uchi ku mask a tsitsi.
Amaletsa imvi msanga wa tsitsi
Imvi imagwirizanitsidwa ndi ukalamba, kumene tsitsi limataya pigment. Ngakhale kuti palibe chidziwitso chotsimikizika cha momwe imvi imachitikira mwa anthu ena, majini ndi kusowa kwa vitamini B12 zimaganiziridwa kuti ndizofunikira kwambiri.
Kuperewera kwa vitamini B12 kumayambitsa matenda omwe amadziwika kuti pernicious anemia, pomwe imvi ndi chizindikiro. Mabulosi abuluu Popeza ndi gwero labwino la vitamini B12, imatha kusinthidwa ndi kudya mokwanira kwa vitamini.
Ubwino wa Blueberry Pakhungu
Amalimbana ndi zizindikiro za ukalamba
Kukhalapo kwa ma free radicals pakhungu kumatha kuwononga kwambiri. Zizindikiro zoyamba za ukalamba monga makwinya, khungu louma ndi mawanga a zaka zimatha kuwoneka.
Maonekedwe a mitsempha ya varicose ndi kangaude ndi zizindikiro zina zokhudzana ndi ukalamba. Mitsempha ya Varicose ndi kangaude ndi mitsempha yamagazi yomwe ili pafupi kwambiri ndi khungu kuti iwoneke. Khungu likhoza kuwoneka ngati lotupa chifukwa cha kufooka kwa makoma a chotengeracho.
kudya blueberriesAmathandiza kusintha zizindikiro za ukalamba. Superfood iyi ili ndi ma antioxidants ambiri.
Ma antioxidants ndi mamolekyu omwe amalepheretsa mamolekyu ena kukhala oxidized. Oxidation ndi kutayika kwa ma elekitironi mu molekyulu, zomwe zimapangitsa kupanga ma free radicals.
Amatha kuwononga kwathunthu kapena kuwononga maselo. Antioxidants amachita ndi ma free radicals ndikuwateteza kuti asawononge. Chikho chimodzi mabulosi abuluLili ndi 13.427 antioxidants ndi flavonoids, kuphatikizapo Mavitamini A ndi C.
Ma phytochemicals ndi ma antioxidants omwe amapezeka mu chipatsocho amathandizira kuchepetsa ma free radicals, omwe amalepheretsa kuwonongeka kwina. Amathandizanso kulimbikitsa mitsempha yamagazi ndikuchiritsa ma capillaries osweka.
Amachiritsa ndi kupewa ziphuphu zakumaso
Kwa iwo omwe ali ndi khungu lovutitsidwa ndi ziphuphu mabulosi abuluzingathandize kupewa kudetsa khungu.
Mabulosi abuluuali ndi salicylate yambiri, yomwe ndi mchere wa salicylic acid. Salicylic acid imagwiritsidwa ntchito kwambiri pochiza ziphuphu zakumaso.
Kutha kwake kuchotsa khungu lakufa, kutsegula ma pores otsekedwa ndikuchita motsutsana ndi mabakiteriya kumapangitsa kukhala chithandizo chothandiza kwambiri cha acne.
- Muzimutsuka ndi madzi ofunda pakatha mphindi 20.
- Mutha kugwiritsa ntchito chigobachi kamodzi pa milungu iwiri iliyonse kuti muchotse makwinya, mawanga akuda ndi mtundu wa pigment chifukwa cha ukalamba pakhungu.
Blueberry Side Effects
Mabulosi abuluuPalibe zotsatira zodziwika mwa anthu athanzi. Mwa anthu ena mabulosi abulu ziwengo Zitha kuchitika, koma ndizosowa kwambiri.
Chifukwa;
Mabulosi abuluuNdi chipatso chokoma. Ndi gwero labwino la mankhwala ena opindulitsa a zomera monga vitamini K1, vitamini C, manganese, ndi anthocyanins.
Mokhazikika kudya blueberriesZimathandizira kupewa matenda a mtima, kusintha thanzi laubongo, komanso kukhazikika kwa shuga m'magazi.
