Iyini I-Blueberry? Izinzuzo, Ukulimaza kanye Nenani Lokudla Okunempilo

AmaBlueberries Kuyisithelo esimnandi futhi esinomsoco. Kubizwa ngokuthi i-superfood ngenxa yezinzuzo zayo zezempilo ezimangalisayo.

Ngokwesayensi "I-Vaccinium eyaziwa ngokuthi "ssp" amajikijoloziyizinhlobo ezifanayo nezithelo zamajikijolo njengama-cranberries.

Itholakala eNyakatho Melika kodwa manje itshalwa ngokuthengiswa emazweni aseMelika naseYurophu.

ukudla ama-blueberriesKungasiza ukulawula amazinga kashukela egazini, kanye nempilo yenhliziyo nengqondo. Iwumthombo omuhle kakhulu wamavithamini amaningi, izinhlanganisela zezitshalo ezinenzuzo nama-antioxidants.

"Yenzani i-blueberry", "ziyini izinzuzo zama-blueberries", "ingabe ama-blueberries ayingozi?" Nazi izimpendulo zemibuzo...

Inani Lomsoco Lama-Blueberries

AmaBlueberriesisihlahla esiqhakazayo esikhiqiza izithelo ezinombala oluhlaza okwesibhakabhaka. AmaBlueberries Incane, inezithelo ezingaba ngamamilimitha angu-5-16 ububanzi.

Ivamise ukudliwa isentsha, kodwa ngesinye isikhathi iqandisiwe noma icinyiwe. Ingasetshenziselwa izinhlobonhlobo zezimpahla ezibhakwayo, ojamu, ojeli nezinongo.

ezahlukene izinhlobo zama-blueberry etholakalayo, ngakho ukubukeka kwabo kungase kuhluke kancane. Izinhlobo ezimbili ezivame kakhulu, i-highbush ne-lowbush uhlobo lwama-blueberryroll.

Ziba luhlaza ekuqaleni, bese ziphenduka onsomi-blue njengoba zikhula.

AmaBlueberriesInomsoco kakhulu phakathi kwezithelo zamajikijolo njengama-strawberries, ama-raspberries namajikijolo. 1 inkomishi (148 amagremu) okuqukethwe kwezakhi zama-blueberries imi kanje:

Amakhalori: 84

Amanzi: 85%

I-fiber: 4 amagremu

Ama-carbohydrate: 15 g

I-Vitamin C: 24% we-RDI

I-Vitamin K: 36% we-RDI

IManganese: 25% we-RDI

Futhi iqukethe amanani amancane wezinye imisoco ehlukahlukene.

I-Blueberry Carbohydrate Value

AmaBlueberriesIqukethe ama-carbohydrates angu-14% kanye nama-85% amanzi. Iqukethe amanani amancane amaprotheni (0.7%) namafutha (0.3%). Ama-carbohydrate amaningi avela kushukela olula njenge-glucose ne-fructose, ne-fiber ethile.

Inkomba ye-Glycemic yama-blueberries ibe 53. Kuyivelu ephansi uma kuqhathaniswa. Ngokwalesi sizathu, amajikijolo Ayibangeli ukwanda okukhulu kwamazinga kashukela egazini futhi iphephile kubantu abanesifo sikashukela.

Okuqukethwe kwe-Blueberry Fiber

I-fiber yokudla iyingxenye ebalulekile yokudla okunempilo futhi inemiphumela yokuzivikela ezifweni ezihlukahlukene. Ingilazi amajikijolo Iqukethe amagremu angu-3.6 we-fiber. I-16% yokuqukethwe kwe-carbohydrate isesimweni se-fiber.

Amavithamini namaminerali atholakala kuma-Blueberries

Ama-Blueberries angumthombo omuhle wamavithamini namaminerali ahlukahlukene.

I-Vitamin K1

AmaBlueberriesIwumthombo omuhle kavithamini K1, owaziwa nangokuthi i-phylloquinone. Nakuba i-vitamin K1 ihlobene kakhulu nokujiya kwegazi, ingaba nomthelela empilweni yamathambo.

I-vitamin C

I-Vitamin C iyi-antioxidant ebalulekile empilweni yesikhumba kanye nokusebenza komzimba wokuzivikela.

AmaManganese

Le mineral ebalulekile iyadingeka ku-amino acid evamile, amaprotheni, i-lipid kanye ne-carbohydrate metabolism.

AmaBlueberries futhi imali encane Vitamin E, I-Vitamin B6 ve Ithusi Iqukethe.

Izithako zezitshalo ezitholakala kuma-Blueberries

AmaBlueberries Icebile kuma-antioxidants kanye nezinhlanganisela zezitshalo ezinenzuzo. Lokhu kubandakanya:

 ama-anthocyanins

I-Anthocyanins yizinhlanganisela eziyinhloko ze-antioxidant ezitholakala kuma-blueberries. Izinhlobo eziningi ze-flavonoids polyphenol bangabomndeni. Ama-anthocyanins kukholakala ukuthi anesibopho semiphumela eminingi yezempilo enenzuzo yama-blueberries.

AmaBlueberriesAngaphezu kuka-15 ama-anthocyanins ahlonziwe, kodwa i-malvidin ne-delphinidin yizinhlanganisela ezivelele. Lezi Antioxidants amajikijoloukuthi inika muphi umbala futhi ingase inciphise ingozi yesifo senhliziyo.

i-quercetin

Ukudla okuphezulu kwale flavonol kuhlotshaniswa nokwehlisa umfutho wegazi kanye nengozi ephansi yesifo senhliziyo.

I-Myricetin

Le flavonol inezinzuzo eziningi zezempilo futhi inezici ezingasiza ekuvimbeleni umdlavuza nesifo sikashukela.

Yiziphi Izinzuzo ze-Blueberry?

Iqukethe amanani aphezulu ama-antioxidants

Ama-Antioxidants abalulekile. Avikela umzimba emonakalweni wama-radicals mahhala, okungama-molecule angazinzile angalimaza izakhiwo zamangqamuzana futhi abe nomthelela ekugugeni nasezifweni ezinjengomdlavuza.

AmaBlueberriesIne-antioxidant ephezulu kakhulu yezithelo nemifino evame ukusetshenziswa.

AmaBlueberriesIzithako eziyinhloko ze-antioxidant kuma-flavonoid ziyingxenye yomndeni omkhulu wama-polyphenols okuthiwa ama-flavonoids. Ama-anthocyanins, ikakhulukazi, kucatshangwa ukuthi anesibopho semiphumela yawo eminingi yezempilo enenzuzo.

Yehlisa ukulimala kweDNA

Ukulimala kwe-DNA ye-Oxidative kuyingxenye yokuphila kwansuku zonke. Kucatshangwa ukuthi kwenzeka izikhathi ezingamashumi ezinkulungwane ngosuku kuwo wonke amangqamuzana omzimba.

Ukulimala kwe-DNA nakho kunendima ebalulekile ekuthuthukiseni izifo ezinjengomdlavuza.

AmaBlueberriesNgenxa yokuqukethwe kwayo okuphezulu kwe-antioxidant, isiza ekunciphiseni amanye ama-radicals mahhala alimaza i-DNA.

Ocwaningweni lwamasonto ama-4, ababambiqhaza abangu-168 bathola ilitha elingu-1 ngosuku. amajikijolo kanye nengxube yejusi ye-apula. Ekupheleni kocwaningo, umonakalo we-DNA oxidative ngenxa yama-radicals wamahhala wehliswe ngo-20%.

Ivikela impilo yenhliziyo

Isifo senhliziyo siyimbangela yokufa ehamba phambili emhlabeni. Izifundo, amajikijolo ithole ukuhlobana phakathi kokudla okunothe nge-flavonide, njenge

Ezinye izifundo amajikijoloLolu cwaningo lubonisa ukuthi umsedari ungase ube nezinzuzo ezibalulekile zezempilo kubantu abanomfutho wegazi ophakeme, okuyinto eyingozi enkulu yesifo senhliziyo.

AmaBlueberriesIvimbela i-oxidation ye-LDL cholesterol, isinyathelo esibalulekile enqubweni yesifo senhliziyo.

Ivimbela ukulimala kwe-cholesterol yegazi

Ukulimala kwe-oxidative akugcini kumaseli kanye ne-DNA. Iphinde idale izinkinga lapho i-LDL lipoprotein ("bad" cholesterol) ijikeleza i-oxidized. Isibonelo, i-LDL oxidation iyisinyathelo esibalulekile enqubweni yesifo senhliziyo.

AmaBlueberriesAma-antioxidants kokuqukethwe ahlotshaniswa kakhulu namazinga ancishisiwe we-LDL ene-oxidized.

AmaBlueberriesUkusebenzisa amagremu angama-50 nsuku zonke we-lilac kwehlisa i-LDL oxidation ngo-27% kubahlanganyeli abakhuluphele enkathini yamasonto ayisishiyagalombili.

Olunye ucwaningo lwathola amagremu angu-75 ngokudla okuyinhloko. amajikijolo ibonise ukuthi ukudla ama-lipoprotein e-LDL kunciphisa kakhulu i-oxidation ye-LDL lipoprotein.

kwehlisa umfutho wegazi

AmaBlueberriesInikeza izinzuzo ezibalulekile kubantu abanomfutho wegazi ophezulu. Kwesinye isifundo, amagremu angu-50 ngosuku amasonto ayisishiyagalombili. amajikijolo Ngemuva kokuyidla, abantu abakhuluphele abasengozini enkulu yesifo senhliziyo bathola ukwehla komfutho wegazi ngo-4-6%.

Ezinye izifundo zithole imiphumela efanayo, ikakhulukazi kwabesifazane abangemva kokuya esikhathini. Imiphumela ingaba mikhulu, njengoba umfutho wegazi ophakeme ungenye yezimbangela eziphambili zokuhlaselwa yinhliziyo nokushaywa unhlangothi.

Isiza ukugcina ukusebenza kobuchopho futhi ithuthukise inkumbulo

Ukucindezeleka kwe-oxidative kusheshisa inqubo yokuguga ebuchosheni futhi kuthinte kabi ukusebenza kobuchopho.

Ngokwezifundo zezilwane, amajikijolo Ama-antioxidants akuwo aqoqana ezindaweni zobuchopho ezidingekayo ukuze kuhlakaniphe. Basebenzisana ngokuqondile nama-neurons aguga futhi bathuthukise ukusayinda kwamaseli.

Kolunye ucwaningo, ababambiqhaza asebekhulile abayi-9 abanokukhubazeka okuncane kwengqondo nsuku zonke ijusi le-blueberry kudliwe. Ngemva kwamaviki angu-12, izimpawu eziningana zokusebenza kobuchopho ziba ngcono.

Ocwaningweni lweminyaka eyisithupha olubandakanya ababambiqhaza asebekhulile abayi-16.010, amajikijolo futhi bathola ukuthi ama-strawberries abambezela ukuguga kwengqondo cishe eminyakeni engu-2.5.

Ibonisa imiphumela ye-antidiabetic

Izifundo, amajikijoloiphakamisa ukuthi i-anthocyanins ingaba nemiphumela enenzuzo ekuzweleni kwe-insulin kanye ne-glucose metabolism.

Ocwaningweni olubandakanya iziguli ezingama-32 ezikhuluphele ezinokumelana ne-insulin, amajikijolo ukumiswa kuholele ekuthuthukisweni okukhulu kokuzwela kwe-insulin.

Ukuzwela kwe-insulin okuthuthukisiwe kuzonciphisa ingozi ye-metabolic syndrome kanye nesifo sikashukela sohlobo 2, okwamanje okuyizinkinga ezinkulu zempilo emhlabeni.

Ilwa nokutheleleka komgudu womchamo

Izifo zomgudu womchamo ziyinkinga evamile kwabesifazane. Ijusi ye-cranberry iyaziwa ukusiza ukuvimbela izifo ezinjalo.

AmaBlueberries Ihlobene kakhulu ne-cranberry futhi iqukethe izithako eziningi ezisebenzayo ezifana nejusi ye-cranberry. Lezi zinto E. coli Ivimbela amabhaktheriya afana namagciwane ukuthi anamathele odongeni lwesinye.

AmaBlueberries ayizange ifundwe kakhulu ngale njongo, kodwa ibonisa imiphumela efanayo ne-cranberry ukutheleleka komgudu womchamo ingakhombisa ikhono layo lokulwa

Isiza ukunciphisa ukulimala kwemisipha ngemva kokuzivocavoca kanzima

Ukuzivocavoca ngamandla kungabangela ubuhlungu bemisipha nokukhathala. Lokhu kuqhutshwa, ngokwengxenye, ukuvuvukala kwendawo kanye nokucindezeleka okwenziwe nge-oxidative ezicutshini zemisipha.

I-Blueberry supplement Inciphisa ukwehla kobuhlungu nokusebenza kwemisipha ngokunciphisa umonakalo owenzeka ezingeni lamangqamuzana.

Ocwaningweni oluncane lwabasubathi besifazane abayi-10, ngemuva kokuzivocavoca kwemilenze okukhandlayo amajikijolo ukusheshisa ukwakheka kwemisipha.

Ingabe I-Blueberry Yehlisa Isisindo?

AmaBlueberries Inothe nge-fiber kanye nama-kilojoule aphansi, okwenza isithelo sibe ukudla okulula phakathi kokudla kulabo abafuna ukunciphisa umzimba.

Umzimba awukwazi ukugaya i-fiber, ngakho-ke iyisici esibaluleke kakhulu ekudleni. AmaBlueberriesInothile nge-fiber encibilikayo, okuwuhlobo lwefiber encibilika emanzini. Ifayibha encibilikayo ibambezela inqubo yokugaya ukudla, okwenza uzizwe ugcwele isikhathi eside.

Izinzuzo zezinwele zeBlueberry

Umthombo ocebile wamavithamini B nama-proanthocyanidins amajikijolo Kuyazuzisa kakhulu izinwele.

Ikhuthaza ukukhula kwezinwele

AmaBlueberriesIsiza ukukhuthaza ukukhula kwezinwele ngenxa yokuba khona kwamakhemikhali e-proanthocyanidin.

Izinwele zakhiwa amangqamuzana afile abizwa ngokuthi i-keratin. Ukukhula kwezinwele kwenzeka lapho amangqamuzana afile ekhishwa yizimbotshana zezinwele ngenxa yokukhiqizwa kwamaseli amasha.

Kwenzeka ngezigaba ezintathu - ukukhula noma i-anagen, ukukhululwa noma i-catagen, nokuphumula noma i-telogen. AmaBlueberries I-Proanthocyanidins, amakhemikhali atholakala kuyo, akhuthaza ukukhula kwezinwele ngokusheshisa ukuguquka kusuka ku-telogen kuya ku-anagen. Kwalokhu i-blueberry mask etholakalayo. Nansi iresiphi:

izinto

– Idlanzana lama-blueberries

- Amafutha e-Olive

Kwenziwa kanjani?

– Hlanganisa zombili izithako ukwenza imaski.

– Gcoba ezinweleni, ugxile ezimpandeni.

– Geza ngamanzi afudumele ngemva kwemizuzu engu-20-30.

Qaphela!!!

AmaBlueberries Ingabangela ukoma ngokweqile uma isetshenziswe ngobuningi. Ngezinwele ezomile ngokwemvelo, amajikijoloKunconywa ukuthi uyisebenzise ngokucophelela futhi wengeze uju kumaski wezinwele.

Ivimbela ukumpunga kwezinwele ngaphambi kwesikhathi

Izinwele ezimpunga zihlotshaniswa nokuguga, lapho izinwele zilahlekelwa umbala wazo. Nakuba ingekho imininingwane eqondile yokuthi ukumpunga ngaphambi kwesikhathi kwenzeka kanjani kwabanye abantu, izakhi zofuzo kanye nokuntuleka kwevithamini B12 kucatshangwa ukuthi yizona zinto eziyinhloko.

Ukushoda kwe-Vitamin B12 kubangela isimo esaziwa ngokuthi i-pernicious anemia, lapho izinwele ezimpunga ziwuphawu. AmaBlueberries Njengoba iwumthombo omuhle kavithamini B12, ingashintshwa ngokuthathwa okwanele kwevithamini.

Izinzuzo Blueberry for Skin

Ilwa nezimpawu zokuguga

Ukuba khona kwama-radicals mahhala esikhumbeni kungabangela umonakalo omkhulu. Izimpawu zokuqala zokuguga njengemibimbi, isikhumba esomile namachashaza obudala zingabonakala.

Ukubukeka kwe-varicose kanye ne-spider veins ezinye izimpawu ezihambisana nokuguga. I-Varicose kanye ne-spider veins iyimithambo yegazi enwetshiwe eseduze ngokwanele esikhumbeni ukuze ibonakale. Isikhumba singase sibonakale simnyama ngenxa yobuthakathaka bezindonga zomkhumbi.

ukudla ama-blueberriesIsiza ukubuyisela emuva izimpawu zokuguga. Le superfood inothile ngama-antioxidants.

Ama-Antioxidants ama-molecule avimbela amanye ama-molecule ukuthi afakwe i-oxidized. I-oxidation ukulahlekelwa kwama-electron ku-molecule, okuholela ekukhiqizeni ama-radicals mahhala.

Angalimaza ngokuphelele noma acekele phansi amaseli. Ama-Antioxidants asabela ngama-radicals mahhala futhi awavimbele ekubaleni umonakalo. Inkomishi eyodwa amajikijoloIqukethe ama-antioxidant angama-13.427 nama-flavonoid, kufaka phakathi amaVithamini A no-C.

Ama-phytochemicals kanye nama-antioxidants akhona esithelweni asiza ukuqeda ama-radicals mahhala, avimbela ukulimala okwengeziwe. Basiza futhi ukuqinisa imithambo yegazi futhi baphulukise ama-capillaries aphukile.

Yelapha futhi ivimbele izinduna

Kulabo abanesikhumba esinezinduna amajikijolokungasiza ekuvimbeleni ukubola kwesikhumba.

AmaBlueberriesine-concentration ephezulu ye-salicylate, okuwusawoti we-salicylic acid. I-salicylic acid isetshenziswa kabanzi emikhiqizweni yokwelapha izinduna.

Ikhono layo lokususa isikhumba esifile, ukuvula izimbotshana ezivalekile futhi lisebenze ngokumelene namabhaktheriya likwenza kube ukwelashwa okuphumelelayo kakhulu kwezinduna.

Inikeza i-fiber

I-fiber iyingxenye ebalulekile yokudla okulinganiselayo. ecebile nge-fiber amajikijoloAkuzuzisi nje kuphela ukugcina uhlelo lokugaya ukudla lunempilo kodwa futhi nokugcina isikhumba sinempilo.

I-fiber isiza ukususa imvubelo nesikhunta emzimbeni ngendlela yendle. Lokhu kuvimbela ukuthi zingaphumi esikhumbeni, okungaholela ekuqubukeni nezinduna..

Lesi sithelo esihle kakhulu, kanye nezinye izithako, sihlanza isikhumba, sisiza ukugcina impilo yesikhumba futhi sinciphisa izinga lamafutha esikhumbeni.

Nansi into engasetshenziswa esikhumbeni i-blueberry mask zokupheka...

I-Blueberry ne-yogurt mask

izinto

• 5-6 amajikijolo
• Iyogathi

Ilungiselelwa kanjani?

– Okokuqala, geza futhi uhlanganise amajikijolo abe yinhlama.

– Okulandelayo, engeza iyogathi kule nhlama.

- Faka ungqimba olulinganayo lwale mask ebusweni obuhlanziwe.

– Linda imizuzu engu-20 ugeze ngamanzi abandayo.

I-Blueberry ne-lemon mask

izinto

• 3-4 amajikijolo
• Oat
• 2-3 ama-alimondi
• Ijusi likalamula

Ilungiselelwa kanjani?

– Okokuqala hlanganisa i-oatmeal nama-alimondi ukuze wenze impushane.

– Faka ama-alimondi ayimpuphu kanye ne-oats endishini ehlanzekile.

– Hlanza amajikijolo uwahlanganise ukuze wenze inhlama ewugqinsi.

– Faka inhlama ye-blueberry ku-oats eyimpuphu le-alimondi uhlanganise kahle.

– Ekugcineni, sika ucezu lukalamula bese ukhama amaconsi ambalwa ejusi kalamula kule ngxube.

– Hlanganisa zonke izithako ndawonye futhi usebenzise ngokulinganayo ebusweni obuhlanzekile.

– Shiya imaski imizuzu engu-15 bese ugeza ngamanzi afudumele. Le mask yobuso ifanele isikhumba esinamafutha.

I-Blueberry ne-turmeric mask

izinto

• 5-6 amajikijolo
• ingcosana ye-turmeric
• amaconsi ambalwa kalamula

Ilungiselelwa kanjani?

– Hlanza amajikijolo ukuze wenze inhlama.

– Faka amathonsi ambalwa kalamula asanda kukhanywa kuwo.

– Okulandelayo, engeza ingcosana ye-turmeric uhlanganise kahle. Ungasebenzisi i-turmeric eningi ngoba izonikeza isikhumba sakho ukuthungwa okuphuzi.

– Gcoba le ngxube ebusweni bese ulinda imizuzu engu-20.

– Geza ngamanzi afudumele ngemva kwemizuzu engamatshumi amabili.

Imaski ye-Blueberry ne-aloe vera

Le mask iyasebenza ekuqedeni imibuthano engaphansi kwamehlo.

izinto

• AmaBlueberries
• iqabunga le-aloe vera

Ilungiselelwa kanjani?

– Thatha iqabunga lenhlaba elisha.

– Sika uvule bese ukhipha ijeli.

– Manje faka amajikijolo kulokhu uhlanganise wenze inhlama.

– Faka ingxube ngaphansi kwamehlo bese ulinda isikhashana.

– Bese ugeza ngamanzi afudumele.

Imaski yama-Blueberry, uju namafutha omnqumo

izinto

• ¼ inkomishi yama-blueberries
• 1 wezipuni zamafutha omnqumo
• 1 wezipuni uju

Ilungiselelwa kanjani?

– Thatha inkomishi engu-¼ yama-blueberries, isipuni esingu-1 samafutha e-olive kanye nesipuni esisodwa soju ku-blender.

– Zihlanganise ukuze wenze inhlama ewugqinsi.

– Gcoba lokhu kunamathisela ngokulinganayo ebusweni bakho bese ulinda imizuzu engu-20.

– Geza ngamanzi afudumele ngemva kwemizuzu engamatshumi amabili.

– Le mask blueberry isiza ukondla isikhumba.

I-anti-aging blueberry mask

izinto

• ¼ inkomishi yama-blueberries
• ¼ isipuni sejeli yenhlaba
• ¼ isipuni samafutha e-olive
• ¼ isipuni soju

Ilungiselelwa kanjani?

– Okokuqala, hlanganisa zonke izithako ezingenhla wenze inhlama ewugqinsi.

- Manje sebenzisa lokhu kunamathisela ngokulinganayo ebusweni bakho bese ulinda imizuzu engu-20.

– Geza ngamanzi afudumele ngemva kwemizuzu engamatshumi amabili.

– Le mask ungasebenzisa kanye njalo emasontweni amabili ukuze ukhiphe imibimbi, amabala amnyama kanye nebala elibangelwa ukuguga esikhunjeni.

I-Blueberry Side Effects

AmaBlueberriesAyikho imiphumela emibi eyaziwayo kubantu abanempilo. Kwabanye abantu i-allergies ye-blueberry Kungenzeka, kodwa kuyivelakancane kakhulu.

Ngenxa yalokho;

AmaBlueberriesKuyisithelo esimnandi. Iwumthombo omuhle wezinye izinhlanganisela zezitshalo ezinenzuzo ezifana ne-vitamin K1, i-vitamin C, i-manganese, ne-anthocyanins.

Njalo ukudla ama-blueberriesKuyasiza ukuvimbela isifo senhliziyo, ukuthuthukisa impilo yobuchopho, futhi kusimamise amazinga kashukela egazini.