Chii chinonzi Blueberry? Benefits, Kukuvadza uye Nutritional Value

Blueberries Muchero unotapira uye unovaka muviri. Inonzi superfood nekuda kwehutano hwayo hunoshamisa.

Sainzi "vaccinium inozivikanwa se "ssp" blueberriesndeemhando dzakafanana nemichero yeberry yakadai secranberries.

Inowanikwa kuNorth America asi ikozvino yarimwa mune zvekutengesa muAmerica neEurope.

kudya blueberriesInogona kubatsira kudzora mazinga eshuga yeropa, pamwe nemoyo uye hutano hwehuropi. Iyo yakanakisa sosi yemavhitamini akawanda, inobatsira chirimwa makomisheni uye antioxidants.

"Chii chinonzi blueberry", "ndeipi inobatsira yeblueberries", "blueberries inokuvadza here?" Hedzinoi mhinduro dzemibvunzo…

Nutritional Kukosha kweBlueberries

Blueberriesis a flowering shrub inobereka bhuruu-ruvara rwepepuru michero. Blueberries Idiki, ine michero inenge 5-16 millimeters muhupamhi.

Kazhinji inodyiwa ichangobva, asi dzimwe nguva yakaomeswa kana kusvinwa. Inogona kushandiswa kune zvakasiyana-siyana zvakabikwa, jamu, jellies uye zvinonaka.

siyana Blueberry marudzi zviripo, saka chitarisiko chavo chinogona kusiyana zvishoma. Mhando mbiri dzakajairika, highbush uye lowbush rudzi rweblueberryroll.

Iwo akasvibira pakutanga, obva ashanduka ruvara rwepepuru-bhuruu paanenge achikura.

BlueberriesNdiyo inonyanya kukosha pakati pemichero yeberry yakadai sestrawberries, raspberries uye blackberries. 1 kapu (148 gramu) Nutrient content yeblueberries zviri sezvinotevera:

Calories: 84

Mvura: 85%

Fiber: 4 gramu

Carbs: 15 gramu

Vitamin C: 24% yeRDI

Vitamin K: 36% yeRDI

Manganese: 25% yeRDI

Iinewo zvidiki zvezvimwe zvakasiyana-siyana zvinovaka muviri.

Blueberry Carbohydrate Kukosha

BlueberriesInosanganisira 14% macarbohydrates uye 85% mvura. Iine mapuroteni mashoma (0.7%) uye mafuta (0.3%). Mazhinji makabhohaidhiretsi anobva kushuga iri nyore senge glucose uye fructose, ine imwe fiber.

Glycemic index yeblueberries i53. Iko kukosha kwakaderera. Nechikonzero ichi, blueberries Izvo hazvikonzeri kuwedzera kukuru kwemazinga eshuga uye zvakachengeteka kune vane chirwere cheshuga.

Blueberry Fiber Content

Dietary fiber chikamu chakakosha chekudya kune hutano uye ine zvinodzivirira pazvirwere zvakasiyana-siyana. Girazi blueberries Iine 3.6 magiramu efiber. 16% yehuwandu hwemakhahydrates iri mumhando yefiber.

Mavhitamini uye zvicherwa Anowanikwa muBlueberries

Blueberries inzvimbo yakanaka yevhitamini uye zvicherwa zvakasiyana.

Vitamin K1

BlueberriesIyo yakanaka sosi yevhitamini K1, inozivikanwawo se phylloquinone. Kunyange zvazvo vitamini K1 inonyanya kuenderana nekuvhara ropa, inogonawo kubatsira kuhutano hwemapfupa.

vitamini C

Vitamin C yakakosha antioxidant kune hutano hweganda uye immune function.

Manganese

Iyi mineral yakakosha inodiwa kune yakajairika amino acid, protein, lipid uye carbohydrate metabolism.

Blueberries uyewo mari shoma Vitamin E, Vitamin B6 ve Mhangura Rine.

Mishonga Yemiti Inowanikwa muBlueberries

Blueberries Yakapfuma mune antioxidants uye inobatsira chirimwa makomisheni. Izvi zvinosanganisira:

 anthocyanins

Anthocyanins ndiwo makuru e antioxidant anowanikwa mublueberries. Mhando dzakasiyana-siyana dze flavonoids polyphenol ndevemhuri. Anthocyanins inofungidzirwa kuti inokonzera zvakawanda zvehutano hunobatsira hweblueberries.

BlueberriesZvinopfuura 15 anthocyanins zvakaonekwa, asi malvidin nedelphinidin ndizvo zvinosanganiswa zvakanyanya. Aya antioxidants blueberrieskuti inopa ruvara rwupi uye inogona kuderedza njodzi yechirwere chemoyo.

quercetin

Kudya kwakanyanya kwe flavonol iyi kwakabatana nekudzikisa kweropa uye njodzi yakaderera yechirwere chemoyo.

myricetin

Iyi flavonol ine hutano hwakawanda uye ine zvivakwa zvinogona kubatsira kudzivirira cancer uye chirwere cheshuga.

Ndeapi Mabhenefiti eBlueberry?

Iine huwandu hwakawanda hwe antioxidants

Antioxidants yakakosha. Vanodzivirira muviri kubva mukukuvadzwa nemahara radicals, ari mamorekuru asina kugadzikana anogona kukuvadza ma cellular zvimiro uye anobatsira mukuchembera uye zvirwere zvakaita segomarara.

BlueberriesIyo ine yakanyanya antioxidant kugona kwezvinowanzo kudyiwa michero nemiriwo.

BlueberriesMishonga huru ye antioxidant mu flavonoids ndeye mhuri huru ye polyphenols inonzi flavonoids. Anthocyanins, kunyanya, inofungidzirwa kuti inokonzera zvakawanda zvehutano hwavo hunobatsira.

Inoderedza kukuvara kweDNA

Oxidative DNA kukuvara chikamu chehupenyu hwezuva nezuva. Inofungidzirwa kuti inoitika makumi ezviuru zvenguva pazuva musero rimwe nerimwe remuviri.

Kukuvadzwa kweDNA kunoitawo basa rakakosha mukukura kwezvirwere zvakaita segomarara.

BlueberriesNekuda kweiyo yakakwira antioxidant yemukati, inobatsira kudzikamisa mamwe emahara radicals anokuvadza DNA.

Muchidzidzo che4-vhiki, vatori vechikamu 168 vakagamuchira 1 litre pazuva. blueberries uye musanganiswa weapuro juice. Pakupera kwechidzidzo, oxidative DNA kukuvadzwa nekuda kwemahara radicals yakaderedzwa ne20%.

Inodzivirira hutano hwemoyo

Chirwere chemoyo ndicho chiri kukonzera rufu munyika. Zvidzidzo, blueberries akawana kushamwaridzana pakati pezvokudya zvine flavonide-rich, zvakadai

Zvimwe zvidzidzo blueberriesIchi chidzidzo chinoratidza kuti misidhari inogona kuva nehutano hunobatsira kune vanhu vane BP, iyo inonyanya kukonzera chirwere chemwoyo.

BlueberriesInodzivisa kusvibiswa kweLDL cholesterol, danho rinokosha muhutano hwemwoyo.

Inodzivirira kukanganisa kweropa cholesterol

Kukuvadzwa kweoxidative hakugumiri kumasero uye DNA. Inogadzirawo matambudziko kana kutenderera LDL lipoproteins ("yakaipa" cholesterol) yakasvibiswa. Semuenzaniso, LDL oxidation inhanho yakakosha mukuita kwechirwere chemoyo.

BlueberriesIwo antioxidants ari mumukati akabatana zvakanyanya neakaderedzwa mazinga eoxidized LDL.

BlueberriesKushandisa 50-giramu yezuva nezuva kushumirwa kwelilac kwakaderedza LDL oxidation ne27% muvatori vechikamu vakafutisa mukati memavhiki masere.

Chimwe chidzidzo chakawana magiramu makumi manomwe neshanu nechikafu chikuru. blueberries yakaratidza kuti kudya LDL lipoprotein kunoderedza zvakanyanya oxidation yeLDL lipoprotein.

inoderedza BP

BlueberriesInopa zvakakosha zvinobatsira kune vanhu vane high blood pressure. Mune imwe chidzidzo, 50 gramu pazuva kwemavhiki masere. blueberries Mushure mekuipedza, vanhu vakafutisa vari panjodzi huru yechirwere chemoyo vakawana kudzikiswa kwe4-6% muropa.

Zvimwe zvidzidzo zvakawana mhedzisiro yakafanana, kunyanya muvakadzi vepashure memenopausal. Mhedzisiro yacho inogona kunge yakakura, zvichipihwa kuti high blood pressure ndiyo imwe yezvikonzero zvinokonzeresa kurova kwemoyo uye sitiroko.

Inobatsira kuchengetedza kushanda kwehuropi nekuvandudza ndangariro

Oxidative stress inokurumidza kuchembera muuropi uye inokanganisa basa rehuropi.

Maererano nezvidzidzo zvemhuka, blueberries Iwo antioxidants ari mairi anounganidza munzvimbo dzehuropi dzinodiwa kune hungwaru. Ivo vanodyidzana zvakananga neachembera neuroni uye vanovandudza sero chiratidzo.

Mune imwe ongororo, 9 vakura vatori vechikamu vane hunyoro hwekuziva kukanganisa zuva nezuva blueberry juice kudyiwa. Mushure memavhiki gumi nemaviri, zviratidzo zvakawanda zvekushanda kwehuropi zvakavandudzwa.

Muchidzidzo chemakore matanhatu chinosanganisira vatori vechikamu 16.010 vakwegura, blueberries uye vakawana kuti mastrawberries anononoka kuchembera kwekuziva nepedyo nemakore 2.5.

Inoratidza antidiabetic mhedzisiro

Zvidzidzo, blueberriesinoratidza kuti anthocyanins inogona kuva nemigumisiro inobatsira pakunzwa kwe insulini uye glucose metabolism.

Muchidzidzo chinosanganisira 32 varwere vakafutisa vane insulin kuramba, blueberries kumiswa kwakaguma nekuvandudzwa kukuru mukunzwa kwe insulin.

Kuvandudza insulin senitivity kunoderedza njodzi ye metabolic syndrome uye Type 2 chirwere cheshuga, parizvino matambudziko makuru ehutano pasi rose.

Inorwisa chirwere cheurinary tract

Urinary tract infections idambudziko rinowanzoitika mumadzimai. Cranberry juice inozivikanwa kubatsira kudzivirira zvirwere zvakadaro.

Blueberries Iyo yakanyatso hukama necranberry uye ine zvakawanda zvakafanana zvinoshanda zvinoshandiswa secranberry juice. Zvinhu izvi E. coli Inodzivirira mabhakitiriya akadai sebhakitiriya kubva pakunamatira kumadziro edundira.

Blueberries haina kudzidzwa zvakanyanya nekuda kweichi chinangwa, asi kuratidza zvakafanana mhedzisiro kune cranberry weti tract infection inogona kuratidza kugona kwayo kurwa

Inobatsira kuderedza kukuvara kwetsandanyama mushure mekuita basa rakaoma

Kurovedza muviri kwakasimba kunogona kukonzera kurwadziwa kwetsandanyama uye kuneta. Izvi zvinofambiswa, muchikamu, nekuzvimba kwenzvimbo uye oxidative kusagadzikana mumhasuru tishu.

Blueberry kuwedzera Inoderedza kuderera kwemarwadzo uye kushanda kwemhasuru nekuderedza kukuvadzwa kunoitika pachikamu chemolecular.

Muchidzidzo chiduku chevatambi vechikadzi gumi, mushure mekudzidzira kwemakumbo kwakaoma blueberries kukurumidza kuumbwa kwemhasuru.

Ko Blueberry Inoderedza Uremu?

Blueberries Yakapfuma mufibre uye yakaderera mumakoriyori, zvichiita kuti muchero uve chikafu chakakodzera pakati pekudya kune avo vari kutsvaga kuderedza uremu.

Muviri haugone kugaya fiber, saka chinhu chakakosha mukudya. BlueberriesIyo yakapfuma mu soluble fiber, inova rudzi rwemvura-soluble fiber. Soluble fiber inoderedza kugaya, izvo zvinoita kuti unzwe wakaguta kwenguva yakareba.

Bvudzi Benefits of Blueberry

Yakapfuma sosi yevhithamini B uye proanthocyanidins blueberries Inobatsira zvakanyanya kune bvudzi.

Inobatsira kukura kwebvudzi

BlueberriesInobatsira kukurudzira kukura kwebvudzi nekuda kwekuvapo kwemakemikari eproanthocyanidin.

Bvudzi rinoumbwa nemasero akafa anonzi keratin. Kukura kwebvudzi kunoitika apo masero akafa anosundirwa kunze nemafollicles ebvudzi nekuda kwekugadzirwa kwemasero matsva.

Inoitika muzvikamu zvitatu - kukura kana anagen, kusunungurwa kana catagen, uye kuzorora kana telogen. Blueberries Proanthocyanidins, makemikari anowanikwa mairi, anokurudzira kukura kwebvudzi nekukurumidza kushanduka kubva kutelogen kuenda kuanagen. Nokuda kweizvi blueberry mask iripo. Heino resipi:

zvinhu

- Chitsama cheblueberries

- Mafuta omuorivhi

Zvinoitwa sei?

- Sanganisa zvese zviri zviviri kugadzira mask.

- Shandisa kune bvudzi, kuisa pfungwa kusvika kumidzi.

– Geza nemvura inodziya mushure memaminitsi makumi maviri – makumi matatu.

Attention!!!

Blueberries Inogona kukonzera kuoma kwakanyanya kana yakashandiswa muhuwandu. Kune bvudzi rakaoma, blueberriesInokurudzirwa kuishandisa zvakanyatsonaka uye kuwedzera uchi kune mask yebvudzi.

Inodzivirira kuchena kwebvudzi nguva isati yakwana

Kuchena bvudzi kunobatanidzwa nekukwegura, uko bvudzi rinorasikirwa nepigment. Kunyange zvazvo pasina ruzivo rwakakwana rwekuti kuchena kusati kwasvika kunoitika sei mune vamwe vanhu, majini uye kushayikwa kwevhitamini B12 kunofungidzirwa kuti ndiyo zvikonzero zvikuru.

Kushaikwa kweVitamin B12 kunokonzeresa chirwere chinonzi pernicious anemia, uko kuchena bvudzi chiratidzo. Blueberries Sezvo iri sosi yakanaka yevhitamini B12, inogona kudzoserwa nekudya kwakakwana kwevhitamini.

Benefits of Blueberry for Skin

Inorwisa zviratidzo zvekukwegura

Kuvapo kwemahara radicals paganda kunogona kukonzera kukanganisa kwakanyanya. Zviratidzo zvekutanga zvekukwegura zvakadai semakwinya, ganda rakaoma uye mavara ezera anogona kuonekwa.

Kuonekwa kwevaricose uye spider veins ndezvimwe zviratidzo zvine chokuita nekukwegura. Varicose uye spider veins tsinga dzeropa dzakaputika dziri pedyo zvakakwana kuti ganda rionekwe. Ganda rinogona kuoneka rakasvibiswa nekuda kwekupera simba kwemadziro emudziyo.

kudya blueberriesInobatsira kudzorera zviratidzo zvekukwegura. Iyi superfood yakapfuma mune antioxidants.

Antioxidants mamorekuru anodzivirira mamwe mamorekuru kuti asave oxidized. Oxidation ndiko kurasikirwa kwemaerekitironi mumorekuru, zvichikonzera kugadzirwa kwemahara radicals.

Vanogona kukuvadza zvachose kana kutoparadza masero. MaAntioxidants anoita nemahara radicals uye anoadzivirira kubva mukukuvadza. Kapu imwe blueberriesIine 13.427 antioxidants uye flavonoids, kusanganisira mavhitamini A uye C.

Iyo phytochemicals uye antioxidants iripo muchero inobatsira kuderedza mahara radicals, izvo zvinodzivirira kumwe kukuvadza. Vanobatsirawo kusimbisa tsinga dzeropa uye kuporesa yakatyoka capillaries.

Inorapa uye inodzivirira acne

Kune avo vane ganda rinopisa blueberriesinogona kubatsira kudzivirira kusvibiswa kweganda.

Blueberriesine salicylate yakawanda, iyo munyu we salicylic acid. Salicylic acid inoshandiswa zvakanyanya muzvinyorwa zvekurapa acne.

Kugona kwayo kubvisa ganda rakafa, kuvhura mapores akavharika uye kuita kurwisa mabhakitiriya kunoita kuti ive mushonga unoshanda weacne.

Inopa fiber

Fiber chikamu chakakosha chekudya kwakadzikama. yakapfuma mufiber blueberriesInobatsira kwete chete kuchengetedza hurongwa hwekudya hutano asiwo kuchengetedza ganda rine hutano.

Fiber inobatsira kubvisa mbiriso uye fungi kubva mumuviri nenzira yetsvina. Izvi zvinovadzivirira kubva paganda, izvo zvinogona kukonzera rashes uye acne..

Ichi chibereko chepamusoro, pamwe chete nezvimwe zvinoshandiswa, zvinochenesa ganda, zvinobatsira kuchengetedza hutano hweganda uye kuderedza huwandu hwemafuta eganda.

Hezvino izvo zvinogona kushandiswa paganda blueberry mask mabikirwo…

Blueberry uye yogati mask

zvinhu

• 5-6 blueberries
• Yogati

Inogadzirwa sei?

- Chekutanga, geza uye geda mablueberries kuita paste.

- Tevere, wedzera yogati kune iyi paste.

- Isa chidimbu cheiyo mask kumeso kwakacheneswa.

– Mira kwemaminetsi makumi maviri wogeza nemvura inotonhora.

Blueberry uye lemon mask

zvinhu

• 3-4 blueberries
• Oat
• 2-3 maamondi
• Ndimu muto

Inogadzirwa sei?

– Tanga wasanganisa oatmeal nemaamondi kuti uite hupfu hwakatsetseka.

– Isa maarumondi ehupfu nemapfunde mundiro yakachena.

– Wobva wachenesa mabhurawuti woasanganisa kuti ugadzire chikobvu chakakora.

– Isa bhururu paste pahupfu nemaarumondi wosanganisa zvakanaka.

– Pakupedzisira, cheka chimedu cheremoni wosvina madonhwe mashoma emuto weremoni mumusanganiswa.

- Sanganisa zvese zvinongedzo pamwe uye woisa zvakaenzana pachiso chakacheneswa.

– Siya mask kwemaminetsi gumi nemashanu wogeza nemvura inodziya. Iyi mask yechiso inokodzera ganda rine mafuta.

Blueberry uye turmeric mask

zvinhu

• 5-6 blueberries
• pinch ye turmeric
• madonhwe mashoma emuto weremoni

Inogadzirwa sei?

- Chenesa mablueberries kuti ugadzire paste.

- Wedzera madonhwe mashoma emuto weremoni uchangobva kusvinwa mairi.

- Tevere, wedzera pinch yeturmeric uye sanganisa zvakanaka. Usashandise turmeric yakawandisa sezvo ichizopa ganda rako rero.

– Isa musanganiswa uyu pachiso chako womirira kwemaminitsi makumi maviri.

– Geza nemvura inodziya mushure memaminitsi makumi maviri.

Blueberry uye aloe vera mask

Iyi mask inoshanda mukubvisa pasi peziso denderedzwa.

zvinhu

• Blueberries
• shizha realoe

Inogadzirwa sei?

– Tora shizha nyoro realoe.

- Cheka vhura uye bvisa gel.

- Zvino wedzera blueberries kune izvi uye sanganisa kuti uite paste.

- Isa musanganiswa pasi pemaziso uye kumirira kwechinguva.

– Wogeza nemvura inodziya.

Blueberry, uchi uye mafuta emuorivhi mask

zvinhu

• ¼ mukombe blueberries
• 1 tablespoons mafuta omuorivhi
• 1 tablespoon yeuchi

Inogadzirwa sei?

- Tora ¼ kapu yeblueberries, 1 kipunu yemafuta emuorivhi uye 1 spoon yeuchi mublender.

– Zvisanganise kuita chikobvu chakakora.

- Isa iyi paste zvakaenzana pachiso chako uye mirira kwemaminitsi makumi maviri.

– Geza nemvura inodziya mushure memaminitsi makumi maviri.

- Iyi mask yeblueberry inobatsira kuvandudza ganda.

Anti-aging blueberry mask

zvinhu

• ¼ mukombe blueberries
• ¼ teaspoon yealoe vera gel
• ¼ teaspoon mafuta omuorivhi
• ¼ teaspoon yeuchi

Inogadzirwa sei?

- Chekutanga, sanganisa zvese zviri pamusoro uye gadzira gobvu paste.

-Zvino shandisa paste iyi zvakaenzana pachiso chako uye mirira kwemaminitsi makumi maviri.

– Geza nemvura inodziya mushure memaminitsi makumi maviri.

- Unogona kushandisa mask iyi kamwe chete mavhiki maviri ega ega kuti ubvise makwinya, mavara akasviba uye pigmentation inokonzerwa nekuchembera paganda.

Blueberry Side Effects

BlueberriesHapana mhedzisiro inozivikanwa muvanhu vane hutano. Mune vamwe vanhu blueberry allergy Zvinogona kuitika, asi kashoma.

Semagumo;

BlueberriesMuchero unonaka. Iyo yakanaka sosi yemamwe anobatsira chirimwa makomisheni akadai sevhitamini K1, vhitamini C, manganese, uye anthocyanins.

Nguva dzose kudya blueberriesInobatsira kudzivirira chirwere chemoyo, kuvandudza hutano hwehuropi, uye kudzikamisa mazinga ehuga.