Blueberries Ke tholoana e monate le e nang le phepo. E bitsoa superfood ka lebaka la melemo ea eona e makatsang ea bophelo bo botle.
Saense "vaccinium e tsejoa e le "ssp" li-blueberrieske tsa mefuta e tšoanang le litholoana tsa monokotšoai joalo ka cranberries.
E tsoaletsoe Amerika Leboea empa hona joale e lengoa khoebong linaheng tsa Amerika le Europe.
ho ja blueberriesE ka thusa ho laola maemo a tsoekere ea mali, hammoho le bophelo bo botle ba pelo le boko. Ke mohloli o babatsehang oa livithamine tse ngata, metsoako ea limela e molemo le li-antioxidants.
"Blueberry e etsa eng", "melemo ea blueberries ke efe", "na blueberries e kotsi?" Likarabo tsa lipotso ke tsena…
Boleng ba Phepo ea Li-Blueberries
Blueberrieske sehlahla se thunyang se hlahisang litholoana tse 'mala o moputsoa. Blueberries E nyane, e na le litholoana tse ka bang 5-16 millimeters ka bophara.
Hangata e jeoa e le foreshe, empa ka linako tse ling e hatselitsoe kapa e hatelitsoe. E ka sebelisoa bakeng sa mefuta e fapaneng ea thepa e halikiloeng, jeme, jellies le litlolo.
Fapane mefuta e sa tšoaneng ea blueberry e fumaneha, kahoo ponahalo ea bona e ka fapana hanyane. Mefuta e 'meli e tloaelehileng haholo, highbush le lowbush mofuta oa blueberrymoqolo.
Ba tala qalong, ebe ba fetoha bopherese-putsoa ha ba ntse ba hola.
BlueberriesKe eona e nang le phepo e nepahetseng har'a litholoana tsa monokotšoai tse kang fragole, li-raspberries le li-blackberries. kopi e le 1 (148 dikgerama) litaba tsa limatlafatsi tsa blueberries ke ka tsela e latelang:
Likhalori: 84
Metsi: 85%
Fibre: 4 dikgerama
Lik'habohaedreite: 15 dikgerama
Vithamine C: 24% ea RDI
Vithamine K: 36% ea RDI
Manganese: 25% ea RDI
E boetse e na le limatlafatsi tse ling tse fapaneng.
Boleng ba Blueberry Carbohydrate
BlueberriesE na le 14% ea lik'habohaedreite le 85% ea metsi. E na le liprotheine tse nyane (0.7%) le mafura (0.3%). Lik'habohaedreite tse ngata li tsoa ho tsoekere e bonolo joalo ka tsoekere le fructose, e nang le fiber e itseng.
Lenane la glycemic la li-blueberries ke 53. Ke boleng bo batlang bo le tlase. Ka lebaka lena, li-blueberries Ha e bake keketseho e kholo ea tsoekere ea mali mme e bolokehile bakeng sa batho ba nang le lefu la tsoekere.
Litaba tsa Blueberry Fiber
Fiber ea lijo ke karolo ea bohlokoa ea phepo e nepahetseng 'me e na le liphello tse sireletsang khahlanong le mafu a sa tšoaneng. Khalase li-blueberries E na le ligrama tse 3.6 tsa fiber. 16% ea lik'habohaedreite li ka sebopeho sa fiber.
Livithamini le liminerale tse fumanehang ho Blueberries
Li-blueberries ke mohloli o motle oa livithamini le liminerale tse fapaneng.
Vithamine K1
BlueberriesKe mohloli o motle oa vithamine K1, e tsejoang hape e le phylloquinone. Le hoja vithamine K1 e amana haholo le ho thibela mali, e ka boela ea kenya letsoho bophelong bo botle ba masapo.
Vithamine ea C
Vithamine C ke antioxidant ea bohlokoa bakeng sa bophelo bo botle ba letlalo le ts'ebetso ea 'mele ea ho itšireletsa mafung.
Manganese
Minerale ena ea bohlokoa e hlokahala bakeng sa metabolism e tloaelehileng ea amino acid, protheine, lipid le carbohydrate.
Blueberries E na le li-antioxidants tse ngata le metsoako e molemo ea limela. Tsena li kenyelletsa:
li-anthocyanins
Li-anthocyanins ke li-antioxidant tse ka sehloohong tse fumanoang ho blueberries. Mefuta e mengata ea li-flavonoids polyphenol ke ba lelapa. Ho lumeloa hore li-anthocyanins li ikarabella bakeng sa liphello tse ngata tse molemo tsa bophelo bo botle ba blueberries.
BlueberriesHo fumanoe li-anthocyanin tse fetang 15, empa malvidin le delphinidin ke tsona tse ka sehloohong tsa metsoako. Li-antioxidants tsena li-blueberrieshore na e fana ka 'mala ofe mme e ka fokotsa kotsi ea lefu la pelo.
quercetin
Ho ja haholo ha flavonol ena ho amahanngoa le khatello e tlase ea mali le kotsi e tlase ea lefu la pelo.
myricetin
Flavonol ena e na le melemo e mengata ea bophelo bo botle 'me e na le thepa e ka thusang ho thibela kankere le lefu la tsoekere.
Li-antioxidants li bohlokoa. Li sireletsa 'mele khahlanong le tšenyo ea li-radicals tsa mahala, e leng limolek'hule tse sa tsitsang tse ka senyang mehaho ea lisele' me li tlatsetsa botsofaling le maloetse a kang kankere.
BlueberriesE na le matla a phahameng ka ho fetisisa a antioxidant a litholoana le meroho e sebelisoang hangata.
BlueberriesMetsoako e ka sehloohong ea li-antioxidant ho flavonoids ke ea lelapa le leholo la polyphenols le bitsoang flavonoids. Li-anthocyanins, haholo-holo, ho nahanoa hore ke tsona tse ikarabellang bakeng sa liphello tse ngata tsa tsona tse molemo tsa bophelo bo botle.
E fokotsa tšenyo ea DNA
Tšenyo ea DNA ea Oxidative ke karolo ea bophelo ba letsatsi le letsatsi. Ho nahanoa hore e etsahala ka makhetlo a mashome a likete ka letsatsi seleng e 'ngoe le e 'ngoe ea 'mele.
Tšenyo ea DNA e boetse e phetha karolo ea bohlokoa ho nts'etsopele ea mafu a kang kankere.
BlueberriesKa lebaka la li-antioxidant tse ngata, e thusa ho fokotsa li-radicals tsa mahala tse senyang DNA.
Phuputsong ea libeke tse 4, barupeluoa ba 168 ba fumane litara e le 'ngoe ka letsatsi. li-blueberries le motsoako oa lero la apole. Qetellong ea thuto, tšenyo ea DNA ea oxidative ka lebaka la li-radicals tsa mahala e fokotsehile ka 20%.
E sireletsa bophelo bo botle ba pelo
Lefu la pelo ke sesosa se ka sehloohong sa lefu lefatšeng. Lithuto, li-blueberries e fumane kamano pakeng tsa lijo tse nang le flavonide tse ngata, joalo ka
Lithuto tse ling li-blueberriesPhuputso ena e bontša hore kedare e ka ba le melemo e mengata ea bophelo bo botle ho batho ba nang le khatello e phahameng ea mali, e leng kotsi e kholo ea lefu la pelo.
BlueberriesE thibela oxidation ea LDL cholesterol, mohato oa bohlokoa ts'ebetsong ea lefu la pelo.
E thibela tšenyo ea k'holeseterole ea mali
Tšenyo ea oxidative ha e felle feela liseleng le DNA. E boetse e baka mathata ha LDL lipoprotein ("mpe" cholesterol) e potolohang ka oxidized. Ka mohlala, LDL oxidation ke mohato oa bohlokoa tšebetsong ea lefu la pelo.
BlueberriesLi-antioxidants tse ka har'a litaba li amahanngoa haholo le maemo a fokotsehileng a LDL e nang le oxidized.
BlueberriesHo sebelisa lilac ka ligrama tse 50 ka letsatsi ho fokolitse oxidation ea LDL ka 27% ho barupeluoa ba batenya ka nako ea libeke tse robeli.
Phuputso e 'ngoe e fumane ligrama tse 75 ka lijo tse kholo. li-blueberries e bontšitse hore ho ja lipoprotein tsa LDL ho fokotsa haholo oxidation ea LDL lipoprotein.
e theola khatello ea mali
BlueberriesE fana ka melemo e mengata ho batho ba nang le khatello e phahameng ea mali. Phuputsong e 'ngoe, ligrama tse 50 ka letsatsi bakeng sa libeke tse robeli. li-blueberries Ka mor'a ho e ja, batho ba batenya ba kotsing e kholo ea lefu la pelo ba bile le phokotso ea 4-6% ea khatello ea mali.
Liphuputso tse ling li fumane liphello tse tšoanang, haholo-holo ho basali ba postmenopausal. Litlamorao li ka ba kholo, kaha khatello e phahameng ea mali ke e 'ngoe ea lisosa tse ka sehloohong tsa lefu la pelo le stroke.
E thusa ho boloka boko bo sebetsa le ho ntlafatsa mohopolo
Khatello ea oxidative e potlakisa ts'ebetso ea botsofali bokong mme e ama ts'ebetso ea boko hampe.
Ho latela lithuto tsa liphoofolo, li-blueberries Li-antioxidants tse ho eona li bokellana libakeng tsa boko tse hlokahalang bakeng sa bohlale. Li sebelisana ka kotloloho le li-neurone tse tsofetseng le ho ntlafatsa pontšo ea lisele.
Phuputsong e 'ngoe, barupeluoa ba 9 ba tsofetseng ba nang le bokooa bo bobebe ba kelello letsatsi le letsatsi lero la blueberry chesitsoe. Kamora libeke tse 12, matšoao a 'maloa a ts'ebetso ea boko a ntlafala.
Phuputsong ea lilemo tse tšeletseng e amang bankakarolo ba 16.010 ba tsofetseng, li-blueberries mme ba fumane hore fragole e liehisa botsofali ba kelello ka lilemo tse ka bang 2.5.
E bontša litlamorao tsa antidiabetic
Lithuto, li-blueberriese fana ka maikutlo a hore li-anthocyanins li ka ba le litlamorao tse molemo ho kutloisiso ea insulin le metabolism ea tsoekere.
Phuputsong e amang bakuli ba 32 ba batenya ba nang le insulin, li-blueberries ho emisoa ho ile ha fella ka ntlafatso e kholo ea kutloisiso ea insulin.
Ho ntlafatsa kutloisiso ea insulin ho tla fokotsa kotsi ea metabolic syndrome le lefu la tsoekere la mofuta oa 2, e leng mathata a maholohali a bophelo lefatšeng hajoale.
E loantša tšoaetso ea moroto
Tšoaetso ea moroto ke bothata bo atileng ho basali. Ho tsebahala hore lero la Cranberry le thusa ho thibela mafu a joalo.
Blueberries E amana haufi-ufi le cranberry 'me e na le metsoako e mengata e sebetsang joaloka lero la cranberry. Lintho tsena E. coli E thibela libaktheria tse kang libaktheria ho khomarela lebota la senya.
Blueberries ha e so ithutoe haholo molemong ona, empa e bonts'a litlamorao tse ts'oanang le cranberry tšoaetso ea moroto e ka bontša bokhoni ba eona ba ho loana
E thusa ho fokotsa tšenyo ea mesifa ka mor'a ho ikoetlisa ka matla
Boikoetliso bo matla bo ka baka bohloko ba mesifa le mokhathala. Sena se khannoa, ka karolo, ke ho ruruha ha sebaka le khatello ea oxidative meleng ea mesifa.
Tlatsetso ea Blueberry E fokotsa ho fokotseha ha bohloko le ts'ebetso ea mesifa ka ho fokotsa tšenyo e hlahang boemong ba limolek'hule.
Phuputsong e nyenyane ea baatlelete ba 10 ba basali, ka mor'a ho ikoetlisa ka maoto ka matla li-blueberries popeho ya mesifa e potlakisang.
Na Blueberry e theola boima ba 'mele?
Blueberries E na le fiber e ngata le lik'hilojule tse fokolang, e leng se etsang hore tholoana e be sejo se loketseng pakeng tsa lijo bakeng sa ba batlang ho theola boima ba 'mele.
'Mele ha o khone ho sila fiber, kahoo ke karolo ea bohlokoa haholo lijong. BlueberriesE na le fiber e ngata e qhibilihang, e leng mofuta oa fiber e qhibilihang ka metsing. Fiber e qhibilihang e liehisa tšebetso ea tšilo ea lijo, e leng se etsang hore u ikutloe u khotše nako e telele.
Melemo ea Moriri oa Blueberry
Mohloli o mongata oa livithamini tsa B le proanthocyanidins li-blueberries E molemo haholo bakeng sa moriri.
E thusa ho hola ha moriri
BlueberriesE thusa ho holisa moriri ka lebaka la boteng ba lik'hemik'hale tsa proanthocyanidin.
Moriri o entsoe ka lisele tse shoeleng tse bitsoang keratin. Ho hōla ha moriri ho etsahala ha lisele tse shoeleng li sutumelletsoa ka ntle ke li-follicle tsa moriri ka lebaka la tlhahiso ea lisele tse ncha.
E etsahala ka mekhahlelo e meraro - kgolo kapa anagen, ho lokolloa kapa catagen, le ho phomola kapa telogen. Blueberries Li-proanthocyanidin, lik'hemik'hale tse fumanoang ho eona, li khothalletsa ho hōla ha moriri ka ho potlakisa phetoho ea ho tloha telogen ho ea ho anagen. Molemong oa sena mask a blueberry fumaneha. Recipe ke ena:
thepa
- Li-blueberries tse seng kae
- Oli ea mohloaare
E etsoa joang?
- Kopanya metsoako ka bobeli ho etsa mask.
- Sebelisa moriri, ho tsepamisa maikutlo ho fihlela metso.
- Hlatsoa ka metsi a futhumetseng kamora metsotso e 20-30.
Tlhokomeliso!!!
Blueberries E ka baka ho omella ho feteletseng ha e sebelisoa ka bongata. Bakeng sa moriri o omileng ka tlhaho, li-blueberriesHo kgothaletswa hore o e sebelise ka hloko mme o kenye mahe a linotsi ho mask a moriri.
E thibela moriri o moputsoa pele ho nako
Moriri o moputsoa o amahanngoa le botsofali, moo moriri o lahleheloang ke pigment. Le hoja ho se na lintlha tse hlakileng mabapi le hore na ho ba boputsoa pele ho nako ho etsahala joang ho batho ba bang, ho nahanoa hore liphatsa tsa lefutso le khaello ea vithamine B12 ke tsona tse ka sehloohong.
Khaello ea vithamine B12 e baka boemo bo tsejoang e le phokolo ea mali e kotsi, moo moriri o moputsoa e leng letšoao. Blueberries Kaha ke mohloli o motle oa vithamine B12, e ka fetoloa ka ho noa ka ho lekaneng ha vithamine.
Melemo ea Blueberry bakeng sa Letlalo
E loantša matšoao a botsofali
Ho ba teng ha li-radicals mahala letlalong ho ka baka tšenyo e tebileng. Matšoao a pele a botsofali a kang wrinkles, letlalo le omeletseng le matheba a lilemo a ka bonoa.
Ponahalo ea methapo ea varicose le sekho ke matšoao a mang a amanang le botsofali. Li-varicose le methapo ea sekho ke methapo ea mali e atolositsoeng e haufi le letlalo hore e bonahale. Letlalo le ka bonahala le le lerootho ka lebaka la ho fokola ha marako a sekepe.
ho ja blueberriesE thusa ho khutlisa matšoao a botsofali. Superfood ena e na le li-antioxidants tse ngata.
Li-antioxidants ke limolek'hule tse thibelang limolek'hule tse ling hore li se ke tsa oxidized. Oxidation ke tahlehelo ea lielektrone ka molek'hule, e leng se bakang tlhahiso ea li-radicals tsa mahala.
Li ka senya lisele ka ho feletseng kapa tsa senya. Li-antioxidants li sebetsana le li-radicals tsa mahala mme li li thibela ho baka tšenyo. Mohope o le mong li-blueberriesE na le li-antioxidants le li-flavonoids tse 13.427, ho kenyelletsa le Vithamine A le C.
Li-phytochemicals le li-antioxidants tse teng ka har'a litholoana li thusa ho fokotsa li-radicals tsa mahala, tse thibelang tšenyo e eketsehileng. Li boetse li thusa ho matlafatsa methapo ea mali le ho folisa li-capillaries tse robehileng.
E phekola le ho thibela makhopho
Bakeng sa ba nang le letlalo le nang le makhopho li-blueberriese ka thusa ho thibela litšila letlalong.
Blueberriese na le salicylate e ngata, e leng letsoai la salicylic acid. Salicylic acid e sebelisoa haholo lihlahisoa tsa kalafo ea makhopho.
Bokhoni ba eona ba ho tlosa letlalo le shoeleng, li-pores tse koetsoeng tse bulehileng le ho sebetsa khahlano le libaktheria li etsa hore e be kalafo e sebetsang haholo bakeng sa makhopho.
E fana ka fiber
Fiber ke karolo ea bohlokoa ea lijo tse leka-lekaneng. e ruileng ka fiber li-blueberriesHa e thuse feela ho boloka tsamaiso ea lijo e phetse hantle empa hape le ho boloka letlalo le phetse hantle.
Fiber e thusa ho tlosa tomoso le li-fungus 'meleng ka mokhoa oa mantle. Sena se etsa hore li se ke tsa ntšoa ka har'a letlalo, 'me sena se ka baka makhopho le makhopho..
Litholoana tsena tse ntlehali, hammoho le lisebelisoa tse ling, li hloekisa letlalo, li thusa ho boloka bophelo bo botle ba letlalo le ho fokotsa boemo ba oli ea letlalo.
Mona ke se ka sebelisoang letlalong mask a blueberry diresepe…
Mask ea Blueberry le yogurt
thepa
5-6 li-blueberries
Yoghurt
E etsua joang?
- Pele, hlatsoa 'me u phunye li-blueberries hore e be setlolo.
- Ka mor'a moo, eketsa yoghurt ho peista ena.
- Sebelisa lera le lekanang la mask ena sefahlehong se hloekisitsoeng.
– Ema metsotso e 20 ebe u hlatsoa ka metsi a batang.
Mask ea Blueberry le Lemon
thepa
3-4 li-blueberries
Oat
2-3 lialmonde
Lero la lemone
E etsua joang?
- Pele kopanya oatmeal le lialmonde ho etsa phofo e ntle.
– Beha lialmonde tse phofshoana le habore ka sekotlolong se hloekileng.
- Ebe u hloekisa li-blueberries 'me u li kopanye ho etsa pente e teteaneng.
– Eketsa setlolo sa blueberry ho oats e phofshoana le lialmonde ebe u kopanya hantle.
- Qetellong, khaola selae sa sirilamunu 'me u hatelle marotholi a seng makae a lero la lemone ka har'a motsoako.
- Kopanya lisebelisoa tsohle 'me u li sebelise ka ho lekana sefahlehong se hloekisitsoeng.
- Tlohela mask ka metsotso e 15 'me ue hlatsoe ka metsi a futhumetseng. Sefahleho sena sa sefahleho se loketse letlalo la mafura.
Mask ea Blueberry le turmeric
thepa
5-6 li-blueberries
pinch ea turmeric
marotholi a seng makae a lero la lemone
E etsua joang?
- Hloekisa li-blueberries ho etsa setlolo.
- Kenya marotholi a seng makae a lero la lemone le sa tsoa hatelloa ho eona.
- E latelang, eketsa pinch ea turmeric 'me u kopanye hantle. U se ke ua sebelisa turmeric e ngata haholo kaha e tla etsa hore letlalo la hao le be mosehla.
- Tšela motsoako ona sefahlehong sa hau 'me u eme metsotso e 20.
– Hlatsoa ka metsi a futhumetseng kamora metsotso e 20.
Mask ea Blueberry le aloe vera
Mask ena e atleha ho felisa li-circles tse ka tlas'a mahlo.
thepa
Blueberries
lekhasi la lekhala
E etsua joang?
– Nka lekhasi le lecha la lekhala.
- Seha 'me u ntše gel.
- Joale eketsa blueberries ho sena 'me u kopanye ho etsa peista.
– Kenya motsoako ka tlas’a mahlo ’me u eme nakoana.
– Ebe o hlatsoa ka metsi a futhumetseng.
Blueberry, mahe a linotsi le oli ea mohloaare mask
thepa
¼ senoelo sa blueberries
1 tablespoons ea oli ea mohloaare
1 tablespoons ea mahe a linotsi
E etsua joang?
– Nka ¼ senoelo sa blueberries, khaba e le 1 ea oli ea mohloaare le khaba e le 1 ea mahe a linotši ka blender.
– Li kopanye ho etsa sejo se teteaneng.
- Sebelisa pente ena ka ho lekana sefahlehong sa hau 'me u eme metsotso e 20.
– Hlatsoa ka metsi a futhumetseng kamora metsotso e 20.
- Mask ena ea blueberry e thusa ho matlafatsa letlalo.
Anti-botsofali blueberry mask
thepa
¼ senoelo sa blueberries
¼ teaspoon ea gel ea lekhala
¼ teaspoon ea oli ea mohloaare
¼ teaspoon ea mahe a linotsi
E etsua joang?
- Pele, kopanya lisebelisoa tsohle tse ka holimo 'me u etse setlolo se teteaneng.
- Joale sebelisa pente ena ka ho lekana sefahlehong sa hau 'me u eme metsotso e 20.
– Hlatsoa ka metsi a futhumetseng kamora metsotso e 20.
- U ka sebelisa mask ena hang ka libeke tse ling le tse ling tse peli ho tlosa wrinkles, matheba a lefifi le pigmentation e bakoang ke botsofali letlalong.
Litlamorao tsa Blueberry
BlueberriesHa ho na litla-morao tse tsejoang ho batho ba phetseng hantle. Ho batho ba bang allergy ea blueberry E ka etsahala, empa ke ka seoelo.
Ka hoo;
BlueberriesKe tholoana e monate. Ke mohloli o motle oa metsoako e meng e molemo ea limela e kang vithamine K1, vithamine C, manganese, le anthocyanins.
Kamehla ho ja blueberriesE thusa ho thibela lefu la pelo, ho ntlafatsa bophelo bo botle ba boko, le ho tsitsisa maemo a tsoekere ea mali.
