9 Inoonekwa Hutano Kubatsirwa kweBilberries

Zvemukati

• 1. Kufuma nezvinovaka muviri
• 2. Rongedza zvinobatsira zvinomera zvemiti
• 3. Dai kuvandudza maonero
• 4. Dai kudzikisa kuzvimba
• 5. Ngaadzikise mashuga eropa
• 6. Dai kuvandudza hutano hwemwoyo
• 7–9. Zvimwe zvinogona kubatsira
• Nzira yekuwedzera mabhiribheri kuchikafu chako
• Anoshanda madhiri uye anogona mhedzisiro mhedzisiro
• Chinokosha

Bilberries (Vaccinium myrtillus) madiki, ebhuruu maabriji anowanikwa kuchamhembe kweEurope.

Ivo vanowanzo kutaurwa seEuropean blueberries, sezvo ivo vakafanana zvakanyanya pakuonekwa kune North American bhuruu bhururu ().

Mabhiribheri anofungidzirwa kuti anoshandiswa pakurapa kubva kuMiddle Ages, nepo muto wavo waiwanzoshandiswa kudhaya machira nemapepa (2).

Mazuva ano, zvakabatana nehutano hwakasiyana siyana, kubva pakuvandudzwa kwemaonero kudzikisa shuga yeropa uye cholesterol mazinga.

Heano mapfumbamwe anobuda ehutano mabhenibheri, ese akatsigirwa nesainzi.

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

1. Kufuma nezvinovaka muviri

Kufanana nemabriji mazhinji, mabheribheri muchero une hupfumi.

Iine chimiro chezvehutano chakafanana neyebhuruu, ivo vanozivikanwa seEuropean blueberries, sezvo vari vemhuri imwechete yemichero seichi chibereko chinozivikanwa ().

Saizvozvowo, mabhiribheri anogona kutarisirwa kuendesa kwakatenderedza 85 macalorie, gumi nemashanu magiramu eshuga-anowanzoitika, uye 4 magiramu e fiber pamukombe (148 gramu).

Saizvozvowo kune bhuruu, anogona kunge aine 85% yemvura, pamwe neyakaenzana manganese uye mavitamini C uye K ().

Pfupiso Mabhiribheri akaderera mune macalorie, zvakadaro yakanaka sosi yemvura, fiber, manganese, uye mavitamini C uye K.

2. Rongedza zvinobatsira zvinomera zvemiti

Mabhiribheri akapfuma muma antioxidants, ayo anobatsira michero yemiti inobatsira kudzivirira muviri wako kukuvara uye kurwara.

Kutsvagurudza kunoratidza kuti michero, kusanganisira bhuruu, zviri pakati pezvikafu zvine yakanyanya antioxidant mazinga. Nekuda kwehukama hwavo hwepedyo nema blueberries, mabhiribheri anogona kunge achigovana zvivakwa zvakafanana (,,).

Mabhiribheri ane vhitamini C uye phenolic acids uye anonyanya kunaka anthocyanins, iyo yakasimba flavonoid antioxidant iyo inopa tsvuku, yepepuru, uye yebhuruu michero nemiriwo yavo inoratidzira ruvara (,).

Anthocyanins inofungidzirwa kuve inokonzeresa mazhinji eaya mabhenefiti 'hutano hunobatsira.

Pfupiso Ma berries ndeimwe yemidziyo yekudya yakanakisa yeantioxidants. Mabhiribheri anonyanya kunaka anthocyanins, ine simba antioxidant inogona kukonzera hutano hwavo mabhenefiti.

3. Dai kuvandudza maonero

Mabhiribheri anonyanya kufarirwa nekuda kwavo kugona kugona kuvandudza kuona, kunyanya chiratidzo cheusiku.

Dzidzo diki diki dzakatsvaga mabruits 'maitiro pane chiratidzo chehusiku asi akagumisa kuti bhenefiti iyi haina kutsigirwa nehusimbe humbowo ().

Izvo zvakati, mabheribheri anogona kubatsira maonero ako mune dzimwe nzira.

Imwe yemakore maviri yekudzidza mune vanhu vane glaucoma, mamiriro anotungamira pakurasikirwa zvishoma nezvishoma kuona, vakaona kuti kutora 120 mg ye bilberry anthocyanins zuva nezuva yakavandudzwa basa rekuona neinosvika makumi matatu muzana, nepo iro placebo boka rakashatirwa kuona basa ().

Zvimwe zvidzidzo zvinoratidza kuti kuwedzera ne 160-480 mg yehupfu bheribheri dhisiki zuva nezuva kunogona kudzikisa kuoma kwemaziso uye zvimwe zviratidzo zvekuneta kwemaziso zvinokonzerwa nekushanda nemavhidhiyo ekuratidzira matemu (, 12,).

Nekudaro, kumwe kutsvagurudza kunodiwa kuratidza izvi zvakanaka.

Pfupiso Mabhiribheri anogona kuvandudza kuona kune vanhu vane glaucoma uye kudzora kuneta kwemaziso uye kuoma kune vanhu vanoshanda nemavhidhiyo ekuratidzira matemu. Zvisinei, kumwe kutsvagisa munzvimbo ino kunodiwa.

4. Dai kudzikisa kuzvimba

Mabhiribheri anogona kubatsira kurwisa kuzvimba, iyo inofungidzirwa kuti ndiyo honzeri yezvirwere zvakawanda.

Izvi zvinogona kunge zvichikonzerwa nezvinyorwa zvavo zveanthocyanins, ayo ari antioxidants ane anti-anogumbura ().

Mune imwe chete-yevhiki yechitatu yekudzidza, vanhu vachitora chinowedzerwa chine 300 mg ye bilberry anthocyanins zuva nezuva vakasangana ne38-60% yekudzora muzviratidzo zvekuzvimba, zvichienzaniswa ne4-6% kudzikiswa muboka re placebo ().

Zvakare, chidzidzo chidiki-chemavhiki mana chakaratidza kuti kunwa maawundi gumi nemana (330 ml) ejusi bhiribheri zuva nezuva zvakanyanyisa kudzikisira mamaki ekuzvimba, zvichienzaniswa ne placebo ().

Nekudaro, kumwe kutsvagurudza kunodiwa kuratidza izvi mhedzisiro.

Pfupiso Mabhiribheri akapfuma muanthocyanins, ayo ari antioxidants ayo anogona kudzora mamaki ekuzvimba.

5. Ngaadzikise mashuga eropa

Mabhiribheri mushonga unozivikanwa wemakwenzi unoshandiswa kudzikisa huwandu hweshuga muropa muvanhu vane chirwere cheshuga cheshuga ().

Nyanzvi dzinotenda kuti mabriji anodzivirira kuparara uye kunwiwa kwe carbs muura hwako, zvakafanana kune imwe yeropa-shuga-inoderedza mishonga ().

Zvidzidzo zvezvipfuyo zvinoratidza kuti maanthocyanin ari mumabiribheri anogona zvakare kukurudzira secretion ye insulini, iyo mahormoni inodiwa kubatsira kufambisa shuga kubva muropa rako kuenda mumasero ako ().

Imwe ongororo yakaratidza kuti dhirivheri yakabviswa yakadzora huwandu hweshuga yeropa muvakuru vane mhando 2 chirwere cheshuga zvinobudirira kupfuura placebo. Iyo bvisa yakapa yakaenzana ne50 magiramu ematsva mabheribheri ().

Chimwe chidzidzo chevhiki masere chakaratidza kuti chikafu chakakwiridzirwa nemabirberries matsva chakawedzera insulin yekuvhara muvanhu vakuru vane metabolic syndrome, sumbu remamiriro ezvinhu anowedzera njodzi yako yerudzi rwechipiri chirwere cheshuga, sitiroko, uye chirwere chemwoyo ().

Nekudaro, zvimwe zvidzidzo zvevanhu zvinodiwa pamberi pemhedziso dzakasimba dzinogona kutorwa.

Pfupiso Mabhiribheri anogona kukurudzira insulin kuchengetedzwa uye kudzivirira kuparara kwema carbs mudumbu rako, ese ari maviri anogona kubatsira kudzikisa mashuga eropa. Zvakadaro, zvimwe zvidzidzo zvevanhu zvinodiwa.

6. Dai kuvandudza hutano hwemwoyo

Mabhiribheri anogona kubatsira hutano hwemwoyo wako.

Izvi zvinogona kunge zvichidaro nekuti vakapfuma muvhitamini K, vhitamini iyo inobatsira kudzivirira kuumbwa kweropa clots, ichideredza njodzi yako yekurwadziwa kwemoyo uye sitiroko (21).

Kwayedza-chubhu tsvagiridzo inoenderera inoratidza kuti iyo chaiyo musanganiswa weanthocyanins mumabilberries inogona kubatsira kudzikisa BP ().

Mune kumwe kudzidza kwevhiki-sere, vanhu makumi matatu nevashanu vakatora musanganiswa wemabriji akasiyana siyana, kusanganisira mabheribheri, zuva nezuva vakaona nani platelet basa, kuwedzerwa kweropa, uye HDL (yakanaka) cholesterol mazinga - ese mamaki akasunganidzwa nemoyo une hutano ().

Mune kumwe kudzidza kwemavhiki gumi nemaviri, vanhu vanotora 320 mg yeanthocyanins kubva ku blackcurrants uye bilberries mazuva ese vakasangana ne11% kukwira muHDL (yakanaka) cholesterol, pamwe ne14% kudonha muLDL (yakaipa) cholesterol mazinga, zvichienzaniswa neasapfuure 1% inodonhedza muboka re placebo ().

Asi, kumwe kutsvagurudza kunodiwa kuratidza izvi mhedzisiro.

Pfupiso Mabhiribheri anogona kubatsira kudzikisa BP, kudzikisa LDL (yakaipa) cholesterol, kuwedzera HDL (yakanaka) cholesterol, uye kukudzivirira kubva kumaganda eropa, nokudaro uchivandudza hutano hwemoyo wako. Zvakangodaro, zvimwe zvidzidzo zvevanhu zvinodiwa.

7–9. Zvimwe zvinogona kubatsira

Bilberries anogona kupa anotevera ekuwedzera hutano mabhenefiti:

1. Inogona kuvandudza mashandiro ehuropi. Yakatsetseka bilberry zvinowedzerwa zvakabatana nekuvandudzwa kwenguva refu-uye kushanda ndangariro kune vakuru vakuru ().
2. Inogona kuuraya mabhakitiriya. Ongororo-chubhu zvidzidzo zvinoratidza kuti mabheribheri anogona kunge aine antimicrobial mhedzisiro pakurwisa mabhakitiriya anogona kukuvadza, senge Salmonella uye Staphylococcus aureus (, ).
3. Inogona kuvandudza zviratidzo zve ulcerative colitis (UC). Chidzidzo muvanhu gumi nevatatu chakawana kuti kudya kwezuva nezuva kwebiribheri kuwedzera kunoderedza kusingaperi kwekuzvimba kwekoloni uye rectum mune vanhu vane UC ().

Ramba uchifunga kuti izvi zvidzidzo zvaive zvidiki, uye zvimwe zvakashaya boka re placebo, zvichiita kuti zviome kuona kuti mabiribheri anowedzera ndeapi akakonzera mhedzisiro. Naizvozvo, zvimwe zvidzidzo zvinodiwa.

Pfupiso Mabhiribheri anogona kusimudzira kudzidza uye ndangariro kune vakuru vakuru, kurwisa mamwe mabhakitiriya, uye kudzikisa zviratidzo zve ulcerative colitis. Nekudaro, kumwe kutsva kunodiwa kuratidza izvi mhedzisiro.

Nzira yekuwedzera mabhiribheri kuchikafu chako

Kune nzira dzakawanda dzekuwedzera mabheribheri pane chako chikafu.

Ivo vane zvakafanana asi zvishoma zvakanyanyisa kukaka kupfuura bhuruu bheri. Unogona kuzvidya zvitsva kana zvakaomeswa, zvavo voga, kana sechikamu chechero nzira iyo inogona kusanganisira bhuruu.

Semuenzaniso, mabhiribheri anoita kuwedzera kukuru kumapakeke, muffin, nezvimwe zvinhu zvakabikwa. Iwe unogona zvakare kuvasanganisa mune smoothies, oatmeal, salads, uye yogati parfaits.

Uyezve, dzinogona kushandiswa kugadzira jam, kana iwe unogona kungozvipusha neforogo yekushandisa sekukurumidza kupararira pachigunwe chako.

Bilberry zvinowedzera ndeimwe nzira yekuwedzera uyu muchero kuchikafu chako. Iwo anogona kuwanikwa semadonhwe kana muchimiro cheupfu mapiritsi kana macapsule muzvitoro zvehutano nepamhepo.

Nekudaro, muchero wese unogona kubatsira zvakanyanya, sezvo ungangove unopa rondedzero yezvimwe zvinovaka muviri zvisingawanikwi mune akawanda ekuwedzera.

Pfupiso Mabhiribheri matsva uye akaomeswa anogona kudyiwa ega kana kuiswa mune akasiyana mabikirwo. Mabhiribheri anogona zvakare kuwanikwa muupfu uye mvura zvinowedzera.

Anoshanda madhiri uye anogona mhedzisiro mhedzisiro

Mabhiribheri anoonekwa akachengeteka kune vanhu vazhinji kana achinge adyiwa muhuwandu hwakaenzana.

Nekudaro, iyo mikuru madhizaini anowanikwa mune mamwe ekuwedzera anogona kunetsa, kunyanya kana ikatorwa kwenguva yakareba ().

Mabhiribheri anogona kuwedzera njodzi yekubuda ropa mukati mevanhu vane chirwere chekubuda ropa kana vanotora mishonga yekuchera ropa. Zvinogona zvakare kukonzera huwandu hweshuga yeropa kudonha zvakanyanya kune avo vari muropa-shuga-inoderedza mishonga.

Bilberry zvinowedzera zvinogona kunge zvisina kuchengetedzeka kuvana, pamwe nevakadzi vane pamuviri kana vanoyamwisa. Vanogona zvakare kudyidzana nemimwe mishonga, saka ive shuwa kubvunza wako mupi wezvehutano usati wawedzera kune kwako kudya.

Kunyangwe bhiribheri shizha tii dzimwe nguva ichishandiswa semushonga wemakwenzi, mashizha anoonekwa semuchetura uye nyanzvi hadzina kuvakurudzira kuita uku ().

Iyo yakaganhurirwa nhamba yezvidzidzo uye yakakura misiyano mumadhisheni inoita kuti zvive zvakaoma kuona iyo inoshanda kwazvo dosi. Zvakadaro, zvidzidzo zvevanhu zvakawanda zvakashandisa chero pakati pemakumi mashanu emagiramu emabhiribheri matsva kusvika mazana mashanu emamirioni ebiribheri anowedzera.

Pfupiso Mabhiribheri matsva anowanzoonekwa seakachengeteka, asi madosi makuru anowanikwa mune mamwe ekuwedzera anogona kunetsa. Vana, avo vanotora mimwe mishonga, pamwe nevakadzi vane pamuviri uye vanoyamwisa vangangoda kudzivirira bilberry zvinowedzera.

Chinokosha

Mabhiribheri madiki eEuropean blueberries akapfuma mune zvakawanda zvinovaka muviri uye zvinobatsira makomponi.

Izvo zvakabatanidzwa nekuderedzwa kuzvimba uye huwandu hweshuga yeropa, pamwe nekuvandudzwa kwekuona uye hutano hwemwoyo. Ivo vanogona kutovandudza huropi kushanda, kurwisa mabhakitiriya, uye kudzikisa zviratidzo zve ulcerative colitis.

Sezvazviri nemabriji mazhinji, mabheribheri ari kuwedzera kune hutano kuchikafu chako.