Izinzuzo Zezempilo Ezivelayo Zama-Bilberries

-Delile

• 1. Ucebile ngomsoco
• 2. Pakisha izinhlanganisela zezitshalo ezizuzisayo
• 3. Sengathi ngcono umbono
• 4. Kunganciphisa ukuvuvukala
• 5. Kungehlisa amazinga kashukela egazini
• 6. Kungathuthukisa impilo yenhliziyo
• 7–9. Ezinye izinzuzo ezingaba khona
• Ungawangeza kanjani ama-bilberry ekudleni kwakho
• Imithamo ephumelelayo nemiphumela emibi engaba khona
• Okubalulekile

Ama-Bilberries (I-Vaccinium myrtillus) amajikijolo amancane, aluhlaza okwesibhakabhaka avela eNyakatho Yurophu.

Zivame ukubizwa ngokuthi ama-blueberries aseYurophu, njengoba zifana kakhulu nokubukeka kwama-blueberries aseNyakatho Melika ().

Ama-bilberries kuthiwa asetshenziselwa izinhloso zokwelapha kusukela ngeNkathi Ephakathi, kanti ijusi lawo ngokwesiko lalisetshenziselwa ukudaya ilineni nephepha (2).

Kulezi zinsuku, zixhunyaniswe nezinzuzo ezahlukahlukene zezempilo, kusuka ekuthuthukisweni kombono kuya ekwehliseni ushukela wegazi namazinga e-cholesterol.

Nazi izinzuzo ezi-9 zezempilo ezivelayo zama-bilberries, konke kusekelwa yisayensi.

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

1. Ucebile ngomsoco

Njengamajikijolo amaningi, ama-bilberries ayizithelo ezicebile ezinomsoco.

Ngephrofayili yokudla okunempilo efana neyama-blueberries, aziwa kakhulu ngokuthi ama-blueberries aseYurophu, njengoba engawomndeni wezitshalo ofanayo nalesi sithelo esidumile ().

Ngokunjalo, ama-bilberries angalindelwa ukuthi anikele cishe ama-calories angama-85, ama-gramu ayi-15 kashukela owenzeka ngokwemvelo, kanye no-4 amagremu we-fiber ngenkomishi ngayinye (148 amagremu).

Ngokufanayo nama-blueberries, kungenzeka aqukethe cishe ama-85% wamanzi, kanye nenani elihle lama-manganese namavithamini C no-K ().

Isifinyezo Ama-bilberries aphansi ngama-calories, kepha ungumthombo omuhle wamanzi, i-fiber, i-manganese, namavithamini C no-K.

2. Pakisha izinhlanganisela zezitshalo ezizuzisayo

Ama-bilberries acebile ngama-antioxidants, ayizinhlanganisela zezitshalo ezizuzisayo ezisiza ukuvikela umzimba wakho ekulimaleni nasezifweni.

Ucwaningo lukhombisa ukuthi amajikijolo, kufaka phakathi ama-blueberries, aphakathi kokudla okunamazinga aphezulu we-antioxidant. Ngenxa yobudlelwano babo obuseduze nama-blueberries, ama-bilberries kungenzeka abelana ngezakhiwo ezifanayo (,,).

Ama-bilberries aqukethe uvithamini C nama-phenolic acid futhi angumthombo omuhle kakhulu wama-anthocyanins, i-flavonoid antioxidant enamandla enikeza izithelo nemifino ebomvu, nsomi, naluhlaza okwesibhakabhaka umbala wazo wesici (,).

Ama-Anthocyanins kucatshangwa ukuthi abhekele iningi lalezi zinzuzo zezempilo zamajikijolo.

Isifinyezo Amajikijolo angenye yemithombo engcono kakhulu yokudla yama-antioxidants. Ama-bilberries awumthombo omuhle kakhulu wama-anthocyanini, i-antioxidant enamandla okungenzeka ibhekele izinzuzo zawo zezempilo.

3. Sengathi ngcono umbono

Ama-bilberries athandwa kakhulu ngekhono lawo okushiwo ukuthuthukisa umbono, ikakhulukazi umbono wasebusuku.

Izifundo ezimbalwa ezimbalwa zicwaninge le miphumela yamajikijolo embonweni wasebusuku kodwa zaphetha ngokuthi le nzuzo ayisekelwa ubufakazi obuqinile ().

Lokho kusho ukuthi ama-bilberries angazuzisa umbono wakho ngezinye izindlela.

Ucwaningo olulodwa lweminyaka emibili kubantu abane-glaucoma, isimo esiholela ekungaboni kahle kancane kancane, luthole ukuthi ukuthatha ama-120 mg we-bilberry anthocyanins nsuku zonke kuthuthukisa umsebenzi wokubuka cishe ngama-30%, kanti iqembu le-placebo lithole umsebenzi obukwayo obukhali ().

Olunye ucwaningo lukhombisa ukuthi ukwengeza nge-160-480 mg ye-bilberry eyimpuphu ekhishwe nsuku zonke kunganciphisa ukoma kwamehlo nezinye izimpawu zokukhathala kweso okubangelwa ukusebenza ngamatheminali wokubonisa ividiyo (, 12,).

Kodwa-ke, kudingeka olunye ucwaningo ukuqinisekisa lezi zinzuzo.

Isifinyezo Ama-bilberries angathuthukisa umbono kubantu abane-glaucoma futhi anciphise ukukhathala kwamehlo nokoma kubantu abasebenza ngamatheminali wokubonisa ividiyo. Kodwa-ke, kudingeka olunye ucwaningo kule ndawo.

4. Kunganciphisa ukuvuvukala

Ama-bilberries angasiza ukulwa nokuvuvukala, okukholelwa ukuthi kuyimbangela yezifo eziningi.

Lo mphumela kungenzeka ube ngenxa yokuqukethwe kwawo kwama-anthocyanins, angama-antioxidants anezakhiwo ezilwa nokuvuvukala ().

Kwisifundo esisodwa samasonto amathathu, abantu abathatha isengezo esiqukethe ama-300 mg we-bilberry anthocyanins nsuku zonke babhekana nokuncipha kwama-38-60% kumaka wokuvuvukala, uma kuqhathaniswa nokwehliswa kwe-4-6% eqenjini le-placebo ().

Ngaphezu kwalokho, isifundo esincane samasonto amane siqaphele ukuthi ukuphuza ama-ounces ayi-11 (330 ml) wejusi le-bilberry nsuku zonke kunciphise kakhulu izimpawu zokuvuvukala, uma kuqhathaniswa ne-placebo ().

Kodwa-ke, kudingeka olunye ucwaningo ukuqinisekisa le miphumela.

Isifinyezo Ama-bilberries acebile ngama-anthocyanins, angama-antioxidants anganciphisa omaka bokuvuvukala.

5. Kungehlisa amazinga kashukela egazini

Ama-bilberries ayikhambi elidumile lamakhambi elisetshenziselwa ukwehlisa amazinga kashukela egazini kubantu abanesifo sikashukela sohlobo 2 ().

Ochwepheshe bakholelwa ukuthi amajikijolo avimbela ukonakala nokumuncwa kwama-carbs esiswini sakho, ngokufana neminye imithi yokwehlisa ushukela egazini ().

Izifundo zezilwane ziphakamisa ukuthi ama-anthocyanini kuma-bilberries nawo angakhuthaza uketshezi lwe-insulin, i-hormone edingekayo ukusiza ukuhambisa ushukela egazini lakho uye kumaseli akho ().

Ucwaningo oluthile lubike ukuthi ukukhishwa kwe-bilberry kunciphise amazinga kashukela egazini kubantu abadala abanesifo sikashukela sohlobo 2 ngokuphumelelayo kune-placebo. Lokhu kukhishwa kunikeze okulingana no-50 amagremu ama-bilberries amasha ().

Olunye ucwaningo lwamaviki ayisishiyagalombili lukhombisile ukuthi ukudla okunothiswe ngama-bilberries amasha kukhuphule uketshezi lwe-insulin kubantu abadala abane-metabolic syndrome, iqoqo lezimo ezandisa ubungozi bohlobo lwesifo sikashukela sohlobo 2, isifo sohlangothi nesifo senhliziyo ().

Kodwa-ke, kudingeka izifundo eziningi zabantu ngaphambi kokuba kuthathwe iziphetho ezinamandla.

Isifinyezo Ama-bilberries angavuselela uketshezi lwe-insulin futhi avimbele ukonakala kwe-carbs esiswini sakho, womabili lawo angasiza ukwehlisa amazinga kashukela egazini. Noma kunjalo, kudingeka izifundo eziningi zabantu.

6. Kungathuthukisa impilo yenhliziyo

Ama-bilberries angazuzisa impilo yenhliziyo yakho.

Lokhu kungenzeka ukuthi kungenxa yokuthi bacebile ku-vitamin K, uvithamini osiza ukuvimbela ukwakheka kwamahlule egazi, anciphise ubungozi bokuhlaselwa yisifo senhliziyo nesifo sohlangothi (21).

Ucwaningo lwe-test-tube luqhubeka luphakamisa ukuthi ukuxubana okuthile kwama-anthocyanins kuma-bilberries kungasiza ukwehlisa umfutho wegazi ().

Esifundweni esisodwa samasonto ayisishiyagalombili, abantu abangama-35 abathathe inhlanganisela yamajikijolo ahlukahlukene, kufaka phakathi ama-bilberry, nsuku zonke babhekana nokusebenza kweplatelet okuthuthukile, umfutho wegazi, kanye namazinga e-cholesterol e-HDL (amahle) - konke okumaka kuxhumene nenhliziyo enempilo ().

Kwesinye isifundo samasonto ayi-12, abantu abathatha ama-320 mg ama-anthocyanins avela kuma-blackcurrants nama-bilberries nsuku zonke babhekana nokukhuphuka okungu-11% kwe-cholesterol ye-HDL (okuhle), kanye nokwehla ngo-14% emazingeni e-LDL (amabi) we-cholesterol, uma kuqhathaniswa naphansi kuka 1% wehla eqenjini le-placebo ().

Noma kunjalo, kudingeka olunye ucwaningo ukuqinisekisa le miphumela.

Isifinyezo Ama-bilberries angasiza ukwehlisa umfutho wegazi, anciphise i-cholesterol ye-LDL (embi), andise i-cholesterol ye-HDL (enhle), futhi akuvikele kumahlule egazi, ngaleyo ndlela kuthuthukise impilo yenhliziyo yakho. Noma kunjalo, kudingeka izifundo eziningi zabantu.

7–9. Ezinye izinzuzo ezingaba khona

AmaBilberries anganikela ngezinzuzo ezingeziwe zezempilo ezilandelayo:

1. Kwangathi kungathuthukisa ukusebenza kobuchopho. Izithako ze-bilberry eziyimpuphu zixhunywe kwimemori yesikhathi eside neyokusebenza kubantu abadala asebekhulile ().
2. Ingabulala amagciwane. Ucwaningo lwe-test-tube lubonisa ukuthi ama-bilberries angaba nemiphumela elwa namagciwane uma elwa namagciwane angaba yingozi, njenge Salmonella futhi I-Staphylococcus aureus (, ).
3. Kwangathi kungathuthukisa izimpawu zesilonda esilimaza ulcerative (UC). Ucwaningo kubantu abangu-13 luthole ukuthi ukudla nsuku zonke isengezo se-bilberry kunciphise ukuvuvukala okungapheli kwekholoni kanye ne-rectum kubantu abane-UC ().

Khumbula ukuthi lezi zifundo zazincane, futhi ezinye zazintula iqembu le-placebo, okwenza kube nzima ukuthola ukuthi izithasiselo zebilibhili yizo yini ezidale imiphumela ezuzisayo. Ngakho-ke, kudingeka izifundo eziningi.

Isifinyezo Ama-bilberries angathuthukisa ukufunda nokukhumbula kubantu abadala asebekhulile, alwe namagciwane athile, futhi anciphise nezimpawu zesifo sezilonda. Kodwa-ke, kudingeka izifundo eziningi ukuqinisekisa le miphumela.

Ungawangeza kanjani ama-bilberry ekudleni kwakho

Kunezindlela eziningi zokwengeza ama-bilberries ekudleni kwakho.

Banokunambitheka okufanayo kodwa okujule kakhudlwana kunama-blueberries. Ungazidla zisanda kumiswa noma zomisiwe, zizodwa, noma njengengxenye yanoma iyiphi iresiphi engafaka ama-blueberries.

Isibonelo, ama-bilberry enza ukwengeza okuhle kuma-pancake, ama-muffin, nezinye izimpahla ezibhakiwe. Ungabafaka kuma-smoothies, i-oatmeal, amasaladi kanye ne-yogurt parfaits.

Futhi, zingasetshenziselwa ukwenza ujamu, noma ungamane uzifake ngemfoloko ongayisebenzisa njengokusabalala okusheshayo kuthonsti yakho.

Izithako zeBilberry ziyindlela ehlukile yokwengeza lesi sithelo ekudleni kwakho. Zitholakala njengamaconsi noma ngesimo samaphilisi ayimpuphu noma ama-capsule ezitolo zezempilo naku-inthanethi.

Kodwa-ke, sonke isithelo singazuzisa kakhulu, ngoba kungenzeka sinikeze uhlu lwezinye izakhi zomzimba ezingatholakali kwizithasiselo eziningi.

Isifinyezo Ama-bilberries amasha futhi omisiwe angadliwa ngokwawo noma afakwe ezinhlobonhlobo zokupheka. Ama-bilberries angatholakala nakwizithasiselo eziyimpuphu nezingamanzi.

Imithamo ephumelelayo nemiphumela emibi engaba khona

Ama-bilberries athathwa njengephephile kubantu abaningi lapho esetshenziswa ngamanani ajwayelekile.

Kodwa-ke, amanani amakhulu atholakala kwezinye izithasiselo angaba nenkinga, ikakhulukazi uma ethathwe isikhathi eside ().

Ama-bilberries angandisa ingozi yokuphuma kwegazi kubantu abanezinkinga zokopha noma abathatha imishanguzo yokuncipha igazi. Kungadala nokuthi amazinga kashukela egazini ehle kakhulu kulabo abasebenzisa imishanguzo yokwehlisa ushukela egazini.

Izengezo ze-Bilberry kungenzeka zingaphephi ezinganeni, nakwabesifazane abakhulelwe noma abancelisayo. Bangase futhi bahlanganyele neminye imithi, ngakho-ke qiniseka ukuthi uthintane nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokuyengeza ekudleni kwakho.

Yize itiye lamaqabunga e-bilberry kwesinye isikhathi lisetshenziswa njengekhambi lamakhambi, amaqabunga abhekwa njengoshevu futhi ochwepheshe abawancomeli ngalokhu kusetshenziswa ().

Inani elilinganiselwe lezifundo kanye nokwehluka okukhulu kwemithamo kwenza kube nzima ukuthola isilinganiso esisebenza kahle kakhulu. Noma kunjalo, izifundo eziningi zabantu zisebenzise noma yikuphi phakathi kwama-50 amagremu ama-bilberries amasha kuya kuma-500 mg wezithako ze-bilberry.

Isifinyezo Ama-bilberries amasha ngokuvamile abhekwa njengaphephile, kodwa amanani amakhulu atholakala kwezinye izithasiselo angaba nenkinga. Izingane, labo abathatha imithi ethile, kanye nabesifazane abakhulelwe nabancelisayo bangadinga ukugwema izithako ze-bilberry.

Okubalulekile

Ama-bilberries angama-blueberries amancane aseYurophu acebile ngezakhi eziningi zomzimba nezakhi eziwusizo.

Zixhunyaniswe namazinga okuvuvukala ancishisiwe namazinga kashukela egazi, kanye nokubona okuthuthukile nempilo yenhliziyo. Bangaze bathuthukise nokusebenza kobuchopho, balwe namagciwane, futhi banciphise nezimpawu zesilonda esilimaza ulcerative.

Njengoba kunjalo ngamajikijolo amaningi, ama-bilberries ayengezelela okunempilo ekudleni kwakho.