Yintoni iBlueberry? Izibonelelo, iiNzakalo kunye neXabiso leSondlo

Iiblueberries Sisiqhamo esiswiti kwaye sinezondlo. Ibizwa ngokuba yi-superfood kuba ineenzuzo ezimangalisayo zempilo.

Ngokwenzululwazi "Ikhefu eyaziwa ngokuba yi "ssp" iiblueberriesYintlobo efanayo namaqunube afana namaqunube.

Ivela kuMntla Merika kodwa ngoku ikhuliswa ngokurhweba eMelika naseYurophu.

ukutya blueberriesInokunceda ukulawula amanqanaba eswekile yegazi kunye nempilo yentliziyo kunye nengqondo. Ingumthombo obalaseleyo weevithamini ezininzi, iikhompawundi zezityalo eziluncedo kunye ne-antioxidants.

"Yintoni ukusetyenziswa kwamaqunube", "ziziphi iingenelo zamaqunube", "ziiblueberries ziyingozi?" Nazi iimpendulo zemibuzo...

Ixabiso lesondlo seeBlueberries

Iiblueberriessisihlahlana esineentyatyambo esivelisa amaqunube anombala ozuba-mfusa. Iiblueberries Incinci, ineziqhamo malunga ne-5-16 millimeters ububanzi.

Idla ngokutyiwa isentsha, kodwa ngamanye amaxesha ikhenkcezwe okanye icudiswe. Ingasetyenziselwa iintlobo ezahlukeneyo zeempahla ezibhakiweyo, iijam, iijeli kunye nezimuncumuncu.

Yahlukile iintlobo zeblueberry ekhoyo, ngoko inkangeleko yabo inokwahluka kancinane. Iindidi ezimbini eziqhelekileyo yi-highbush kunye ne-lowbush. uhlobo lwamaqunuberoll.

Ekuqaleni umbala wabo uba luhlaza, emva koko bajike bumfusa-bubhlowu njengoko bekhula.

IiblueberriesSesona sondlo sixineneyo phakathi kwamaqunube afana namaqunube, amaqunube kunye namaqunube. 1 ikomityi (148 grams) umxholo wezondlo zamaqunube imi ngolu hlobo lulandelayo:

Iikhalori: 84

Amanzi: 85%

Ifayibha: 4 grams

Iikhabhoni: 15 gram

I-Vitamin C: i-24% ye-RDI

I-Vitamin K: i-36% ye-RDI

IManganese: 25% yeRDI

Ikwanayo nezixa ezincinci zezinye izondlo ezahlukeneyo.

Ixabiso leCarbohydrate yeBlueberries

IiblueberriesIqukethe i-14% yeecarbohydrate kunye ne-85% yamanzi. Iqulethe ixabiso elincinci leprotheyini (0.7%) kunye namafutha (0.3%). Uninzi lweecarbohydrates zivela kwiswekile elula njengeglucose kunye nefructose, kunye nefiber ethile ibandakanyiwe.

Isalathiso seGlycemic samaqunube Ngama-53. Lixabiso eliphantsi ngokwentelekiso. Ngesi sizathu, iiblueberries Ayibangeli ukunyuka okukhulu kumanqanaba eswekile yegazi kwaye ikhuselekile kubantu abanesifo seswekile.

I-Blueberries Fiber Content

I-fiber yokutya iyinxalenye ebalulekileyo yokutya okunempilo kwaye ineempembelelo zokukhusela kwizifo ezahlukeneyo. Iglasi iiblueberries Iqulethe i-3.6 grams yefiber. I-16% yomxholo we-carbohydrate ikwimo yefiber.

IiVithamini kunye neeMinerali ezifumaneka kwiiBlueberries

Iiblueberries ngumthombo olungileyo weevithamini ezahlukeneyo kunye neeminerali.

Vitamin K1

IiblueberriesNgumthombo olungileyo wevithamin K1, eyaziwa ngokuba yiphylloquinone. Nangona i-vitamin K1 ibandakanyeka kakhulu kwi-blood clotting, inokuba negalelo kwimpilo yethambo.

Ivithamin C

I-Vitamin C yinto ebalulekileyo ye-antioxidant kwimpilo yesikhumba kunye nokusebenza komzimba.

Manganese

Le minerali iyimfuneko ifunekayo kwi-amino acid eqhelekileyo, iprotheni, i-lipid kunye ne-carbohydrate metabolism.

Iiblueberries kananjalo imali encinci Ivithamin E, Vitamin B6 ve Ubhedu Ine.

IiCompounds zezityalo zifumaneka kwiiBlueberries

Iiblueberries Ityebile kwi-antioxidants kunye nezityalo ezinenzuzo. Ezi ziquka:

 iianthocyanins

I-Anthocyanins zezona zixhobo zokulwa ne-antioxidant ezifumaneka kwiiblueberries. Iqela elikhulu elibizwa ngokuba yi-flavonoids ipolyphenol Bangabentsapho. Kukholelwa ukuba i-anthocyanins inoxanduva lweziphumo ezininzi eziluncedo kwimpilo yeblueberries.

IiblueberriesZingaphezu kwe-15 iianthocyanins eziye zachongwa kwipayinapile, kodwa imalvidin nedelphinidin zezona zixutywa zixhaphakileyo. Ezi antioxidants iiblueberriesinika umbala onjani kwaye inokunciphisa ingozi yesifo senhliziyo.

iquercetin

Ukutya okuphezulu kwale flavonol kudibaniswa noxinzelelo lwegazi olusezantsi kunye nomngcipheko ophantsi wesifo sentliziyo.

Imyricetin

Le flavonol ineenzuzo ezininzi zempilo kwaye ineempawu ezinokunceda ukuthintela umhlaza kunye nesifo seswekile.

Ziziphi iingenelo zamaqunube?

Iqulethe ixabiso eliphezulu le-antioxidants

Ii-Antioxidants zibalulekile. Bakhusela umzimba kumonakalo ovela kwi-radicals yamahhala, iimolekyuli ezingazinzanga ezinokonakalisa izakhiwo zeselula kwaye zibe negalelo ekugugeni kunye nezifo ezifana nomhlaza.

IiblueberriesInowona mandla aphezulu we-antioxidant weziqhamo kunye nemifuno esetyenziswa ngokuqhelekileyo.

IiblueberriesIikhompawundi eziphambili ze-antioxidant kwi-fenugreek zezosapho olukhulu lwee-polyphenols ezibizwa ngokuba yi-flavonoids. I-Anthocyanins ngakumbi kucingelwa ukuba inoxanduva lweziphumo ezininzi zezempilo eziluncedo.

Yehlisa umonakalo weDNA

Umonakalo weDNA oxidative yinxalenye yobomi bemihla ngemihla. Kucingelwa ukuba iyenzeka izihlandlo ezingamashumi amawaka ngosuku kwiseli nganye yomzimba.

Umonakalo we-DNA nawo udlala indima ebalulekileyo ekuphuhliseni izifo ezifana nomhlaza.

IiblueberriesKuba umxholo wayo we-antioxidant uphezulu, inceda ukuphelisa ezinye iiradicals zasimahla ezonakalisa iDNA.

Kuphononongo lweeveki ezi-4, abathathi-nxaxheba be-168 banikwa ilitha enye ngosuku. iiblueberries kunye nomxube wejusi yeapile wanikwa. Ekupheleni kwesifundo, umonakalo we-DNA oxidative ngenxa ye-radicals yamahhala yancitshiswa ngama-20%.

Ikhusela impilo yentliziyo

Isifo sentliziyo ngoyena nobangela wokufa kwabantu abaninzi ehlabathini. Izifundo, iiblueberries ifumene ubudlelwane phakathi kokutya okutyebileyo kwe-flavonoid okufana nempilo yentliziyo.

Ezinye izifundo iiblueberriesUphononongo lubonisa ukuba inokuba neenzuzo ezibalulekileyo zempilo kubantu abanoxinzelelo lwegazi oluphezulu, umngcipheko omkhulu wesifo senhliziyo.

IiblueberriesIkhusela i-oxidation ye-cholesterol ye-LDL, inyathelo elibalulekileyo kwinkqubo yesifo senhliziyo.

Ikhusela umonakalo kwi-cholesterol egazini

Umonakalo we-oxidative awukhawulelwanga kwiiseli kunye ne-DNA. Ukujikeleza i-LDL lipoproteins (i-cholesterol "embi") nayo ibangela iingxaki xa i-oxidized. Ngokomzekelo, i-LDL oxidation linyathelo elibalulekileyo kwinkqubo yesifo sentliziyo.

IiblueberriesI-antioxidants equlethwe kwi-walnuts idibaniswe kakhulu nokunciphisa amanqanaba e-LDL ene-oxidized.

IiblueberriesUkusebenzisa i-50-gram yemihla ngemihla ye-nitric acid yanciphisa i-LDL oxidation kubathathi-nxaxheba abatyebileyo ngama-27% emva kweeveki ezisibhozo.

Olunye uphando lufumene i-75 grams kunye nesidlo esikhulu. iiblueberries ibonise ukuba ukuyidla kunciphisa kakhulu i-oxidation ye-LDL lipoproteins.

yehlisa uxinzelelo lwegazi

IiblueberriesIbonelela ngeenzuzo ezibalulekileyo kubantu abanoxinzelelo lwegazi oluphezulu. Kwisifundo esinye, i-50 grams ngosuku kwiiveki ezisibhozo iiblueberries Emva kokuyidla, abantu abatyebe kakhulu abasengozini enkulu yesifo senhliziyo bafumana ukuncipha koxinzelelo lwegazi nge-4-6%.

Olunye uphononongo lufumene iziphumo ezifanayo, ngakumbi kubafazi be-postmenopausal. Iziphumo zinokuba zikhulu, ngenxa yokuba uxinzelelo lwegazi oluphezulu lungoyena nobangela uphambili wokuhlaselwa sisifo sentliziyo kunye nokubetha.

Inceda ukugcina ukusebenza kwengqondo kunye nokuphucula imemori

Uxinzelelo lwe-oxidative Ikhawulezisa inkqubo yokuguga kwingqondo kwaye ichaphazela kakubi ukusebenza kwengqondo.

Ngokwezifundo zezilwanyana, iiblueberries I-antioxidants equletheyo iqokelela kwiindawo zengqondo eziyimfuneko kubukrelekrele. Basebenzisana ngokuthe ngqo kunye ne-neurons yokuguga kunye nokuphucula ukubonakaliswa kweeseli.

Kolunye uphononongo, abathathi-nxaxheba abadala be-9 abanokukhubazeka okuncinci kwengqondo ijusi yeblueberry idliwe. Emva kweeveki ezili-12, iimpawu ezininzi zokusebenza kwengqondo ziphuculwe.

Kuphononongo lweminyaka emithandathu olubandakanya abathathi-nxaxheba abadala be-16.010, iiblueberries kwaye bafumanisa ukuba amaqunube alibazise ukuguga kwengqondo phantse iminyaka eyi-2.5.

Ibonisa iziphumo ze-antidiabetic

Izifundo, iiblueberriesibonisa ukuba i-anthocyanins inokuba nemiphumo enenzuzo kwi-insulin sensitivity kunye ne-glucose metabolism.

Kuphononongo olubandakanya izigulane ezingama-32 ezityebileyo ezinokumelana ne-insulin, iiblueberries ukunqunyanyiswa kubangele uphuculo olubalulekileyo kwi-insulin sensitivity.

Ukuphucula uvakalelo lwe-insulin kuya kunciphisa umngcipheko we-metabolic syndrome kunye nohlobo lwe-2 yeswekile, okwangoku iingxaki zempilo ezinkulu zehlabathi.

Ulwa usulelo lomjelo womchamo

Usulelo lwe-Urinary yingxaki eqhelekileyo kubasetyhini. Ijusi ye-Cranberry iyaziwa ukunceda ukukhusela izifo ezinjalo.

Iiblueberries Inxulumene kakhulu ne-cranberries kwaye iqulethe ezininzi izithako ezisebenzayo ezifana nejusi ye-cranberry. Ezi zinto E. coli Ikhusela iibhaktheriya ezifana neebhaktheriya ekubeni zinamathele kudonga lwesinyi.

Iiblueberries ayizange ifundwe kakhulu kule njongo, kodwa ineempembelelo ezifanayo kwi-cranberries. usulelo lomgudu womchamo Ingabonisa amandla okulwa

Inceda ukunciphisa umonakalo wezihlunu emva kokuzilolonga ngamandla

Ukuzivocavoca ngamandla kunokubangela ubuhlungu bemisipha kunye nokudinwa. Oku kuqhutyelwa, ngokuyinxenye, ngokuvutha kwendawo kunye noxinzelelo lwe-oxidative kwizicubu ze-muscle.

isongezelelo seblueberry Inciphisa intlungu kunye nokunciphisa ukusebenza kwemisipha ngokunciphisa umonakalo owenzekayo kwinqanaba le-molecular.

Kwisifundo esincinci sabadlali be-10 ababhinqileyo, emva kokuzivocavoca kwemilenze enzima iiblueberries ukwakheka kwezihlunu ngokukhawuleza.

Ngaba iBlueberry ikwenza ukuba unciphise ubunzima?

Iiblueberries Ityebile kwifiber kwaye iphantsi kweekhalori, isenza isiqhamo sibe sisishwanam esifanelekileyo phakathi kokutya kwabo bafuna ukunciphisa umzimba.

Umzimba awukwazi ukwetyisa ifayibha, ngoko yinto ebaluleke kakhulu efumaneka ekutyeni. IiblueberriesItyebile kwifiber enyibilikayo, luhlobo lwefiber enyibilikayo emanzini. Ifiber enyibilikayo ithoba inkqubo yokwetyisa, ikwenza uzive ugcwele ixesha elide.

Izibonelelo zeBlueberries kwiNwele

Umthombo omkhulu wevithamini B kunye neproanthocyanidins iiblueberries Iluncedo kakhulu kwizinwele.

Iququzelela ukukhula kweenwele

IiblueberriesInceda ukukhuthaza ukukhula kweenwele ngenxa yobukho beekhemikhali zeproanthocyanidin.

Iinwele zineeseli ezifileyo ezibizwa ngokuba yikeratin. Ukukhula kweenwele kwenzeka xa iiseli ezifileyo zityhalwa ngaphandle ziinwele ngenxa yokuveliswa kweeseli ezintsha.

Kwenzeka kwizigaba ezintathu - ukukhula okanye i-anagen, ukukhululwa okanye i-catagen, kunye nokuphumla okanye i-telogen. Iiblueberries Iiproanthocyanidins, iikhemikhali eziqulethwe kuyo, zikhuthaza ukukhula kweenwele ngokukhawulezisa utshintsho olusuka kwi-telogen ukuya kwi-anagen. Yale imaski yeblueberry ekhoyo. Nantsi iresiphi:

izinto

– Isandla samaqunube

- I-oyile ye-olivu

Kwenziwa njani?

– Xuba zombini izithako ukwenza imaski.

- Faka kwizinwele, ugxininise ukuya kwiingcambu.

– Hlamba ngamanzi ashushu emva kwemizuzu engama-20 ukuya kwengama-30.

Ingqalelo!!!

Iiblueberries Inokubangela ukomisa okugqithisileyo xa kusetyenziswe izixa ezikhulu. Ngeenwele ezomileyo ngokwendalo, iiblueberriesKunconywa ukuba uyisebenzise ngokucophelela kwaye ungeze ubusi kwimaski yeenwele.

Ikhusela iinwele ezingwevu ngaphambi kwexesha

Iinwele ezingwevu zinxulunyaniswa nokuguga, apho iinwele ziphulukana nebala. Nangona kungekho datha iqinisekileyo malunga nokuba kwenzeka njani ukuba ngwevu kwangaphambi kwexesha kwabanye abantu, ufuzo kunye nokusilela kwevithamin B12 kucingelwa ukuba zizinto eziphambili.

Ukunqongophala kwe-Vitamin B12 kubangela imeko eyaziwa ngokuba yi-anemia eyingozi, apho iinwele ezingwevu ziluphawu. Iiblueberries Ekubeni ingumthombo olungileyo we-vitamin B12, inokuguqulwa ngokuthatha izixa ezaneleyo zevithamini.

Izibonelelo zeBlueberries for Skin

Ulwa neempawu zokuguga

Ubukho bama-radicals amahhala esikhumbeni bunokubangela umonakalo omkhulu. Iimpawu zokuguga kwangaphambili ezifana nemibimbi, ulusu olomileyo kunye namabala obudala zinokuvela.

Ukubonakala kwe-varicose kunye ne-spider veins zezinye iimpawu ezinxulumene nokuguga. I-Varicose kunye ne-spider veins ziyimithambo yegazi edibeneyo esondele ngokwaneleyo eluswini ukuze ibonakale. Ulusu lunokubonakala lune-slotchy ngenxa yobuthathaka beendonga ze-vascular.

ukutya blueberriesinceda ukubuyisela umva iimpawu zokuguga. Le superfood zizityebi kwi-antioxidants.

Ii-Antioxidants ziimolekyuli ezithintela ezinye iimolekyuli ukuba zingangeni kwi-oxidizing. I-oxidation kukulahlekelwa kwee-electron kwi-molecule, okubangela ukuveliswa kwee-radicals zamahhala.

Zisenokonakalisa ngokupheleleyo okanye zitshabalalise iiseli. Ii-Antioxidants zisabela kunye neeradicals zamahhala kwaye zithintele ukuba zibangele umonakalo. Ikomityi enye iiblueberriesIqulethe i-13.427 antioxidants kunye ne-flavonoids, kuquka i-Vitamin A kunye ne-C.

I-phytochemicals kunye ne-antioxidants efunyenwe kwisiqhamo inceda ukuphazamisa i-radicals yamahhala, ukukhusela umonakalo ongakumbi. Bakwanceda ukuqinisa imithambo yegazi kunye nokuphilisa ii-capillaries ezaphukileyo.

Ikhusela kwaye inyange i-acne

Kwabo banolusu oluxhaphakileyo iiblueberriesInokunceda ukukhusela amabala esikhumba.

IiblueberriesInomlinganiselo ophezulu we-salicylate, eyityuwa ye-salicylic acid. I-salicylic acid isetyenziswa ngokubanzi kwiimveliso zonyango lwe-acne.

Ukukwazi ukukhupha ulusu olufileyo, ukuvala iipores ezivalekileyo, kunye nokusebenza ngokuchasene nebhaktheriya kuyenza ibe lunyango olululo lweacne.

Ibonelela ngefayibha

Ifayibha yinxalenye ebalulekileyo yokutya okunokulinganisela. isityebi kwifiber iiblueberries, ayigcini nje ngokugcina inkqubo yokwetyisa isempilweni kodwa ikwaluncedo ekugcineni ulusu lusempilweni.

Ifayibha inceda ukususa igwele kunye nomngundo emzimbeni ngendlela yelindle. Oku kuthintela ukuba bangabikho eluswini, nto leyo enokubangela irhashalala kunye namaqhakuva..

Esi siqhamo esihle kakhulu, kunye nezinye izithako, sihlambulula ulusu, sinceda ukugcina impilo yesikhumba kunye nokunciphisa izinga leoli lolusu.

Nantsi into enokuthi isetyenziswe esikhumbeni imaski yeblueberry iiresiphi...

Imaski eBlueberry kunye neyogathi

izinto

• 5-6 blueberries
• iyogathi

Ilungiswa kanjani?

– Okokuqala, hlamba amaqunube kwaye uwatyumze abe yintlama.

– Emva koko, yongeza iyogathi kule ntlama.

-Faka umaleko olinganayo wale maski kubuso obucociweyo.

– Linda imizuzu engama-20 kwaye uhlambe ngamanzi abandayo.

I-Blueberry kunye ne-lemon mask

izinto

• 3-4 blueberries
• Oat
• 2-3 iialmond
• Ijusi yelamuni

Ilungiswa kanjani?

– Okokuqala, xuba i-oatmeal kunye neealmonds ukwenza umgubo ocolekileyo.

– Beka iiamangile zomgubo kunye nehabile kwisitya esicocekileyo.

– Emva koko coca amaqunube kwaye uwadibanise ukwenza intlama engqindilili.

– Yongeza intlama yeblueberry kwi-oats engumgubo kunye neealmond kwaye udibanise kakuhle.

– Okokugqibela, sika isilayi selamuni kwaye ukhame amathontsi ambalwa ejusi yelamuni kumxube.

– Xuba zonke izithako kunye kwaye usebenzise ngokulinganayo kubuso obucociweyo.

– Shiya imaski imizuzu eli-15 kwaye uhlambe ngamanzi ashushu. Le maski yobuso ilungele ulusu olunamafutha.

I-Blueberry kunye ne-turmeric mask

izinto

• 5-6 blueberries
• i-pinch ye-turmeric
• amathontsi ambalwa ejusi yelamuni

Ilungiswa kanjani?

– Puree blueberries ukwenza intlama.

– Yongeza amathontsi ambalwa ejusi yelamuni esandula ukucudiswa.

-Ke, yongeza i-pinch ye-turmeric kwaye udibanise kakuhle. Musa ukusebenzisa i-turmeric eninzi njengoko iya kunika ulusu lwakho ukuthungwa okutyheli.

– Faka lo mxube ebusweni bakho kwaye ulinde imizuzu engama-20.

– Hlamba ngamanzi ashushu emva kwemizuzu engama-20.

I-Blueberry kunye ne-aloe vera mask

Le maski iyasebenza ekupheliseni izangqa ezingaphantsi kwamehlo.

izinto

• Iiblueberries
• igqabi lekhala

Ilungiswa kanjani?

– Thatha amagqabi amatsha ekhala.

– Sika uvule kwaye ususe ijeli.

– Yongeza ngoku iiblueberries kule nto kwaye udibanise ukwenza intlama.

– Faka umxube phantsi kwamehlo kwaye ulinde ixeshana.

– Sula ke ngamanzi ashushu.

I-Blueberry, ubusi kunye nemaski yeoli yeoli

izinto

• I¼ yekomityi yamaqunube
• I-1 tablespoons yeoli yeoli
• Iipunipoli ezi-1 zobusi

Ilungiswa kanjani?

– Thatha i¼ yekomityi yamaqunube, icephe le-oyile yomnquma kunye necephe lobusi kwi-blender.

– Xuba ezi ukwenza intlama engqindilili.

-Faka le ntlama ngokulinganayo ebusweni bakho kwaye ulinde imizuzu engama-20.

– Hlamba ngamanzi ashushu emva kwemizuzu engama-20.

– Le mask blueberry inceda ukondla ulusu.

Imaski yeblueberry echasene nokuguga

izinto

• I¼ yekomityi yamaqunube
• I-¼ yetisipuni yejeli yekhala
• ¼ itispuni yeoli yeoli
• ¼ icephe lobusi

Ilungiswa kanjani?

– Okokuqala, xuba zonke izithako ezingentla kwaye wenze intlama engqindilili.

– Ngoku sebenzisa le ntlama ngokulinganayo ebusweni bakho kwaye ulinde imizuzu engama-20.

– Hlamba ngamanzi ashushu emva kwemizuzu engama-20.

– Ungasebenzisa le maski kanye emva kweeveki ezimbini ukususa imibimbi, amabala amnyama kunye nebala elibangelwa kukwaluphala eluswini.

Iziphumo ezisecaleni zeBlueberries

IiblueberriesAyinaziphumo ebezingalindelekanga ezaziwayo kubantu abasempilweni. Kwabanye abantu ukwaliwa kwamaqunube Ingenzeka, kodwa yimeko enqabileyo kakhulu.

Ngenxa yoko;

IiblueberriesSisiqhamo esimnandi. Ingumthombo olungileyo wezinye iikhompawundi zezityalo eziluncedo ezifana ne-vitamin K1, i-vitamin C, i-manganese kunye ne-anthocyanins.

Rhoqo ukutya blueberriesInceda ukukhusela izifo zentliziyo, ukuphucula impilo yengqondo kunye nokulinganisela amanqanaba eswekile yegazi.