Kubviswa kwebribheri ibasa rechisiki rinotengeswa muhupfu, jisi, kana kuti kuwedzera fomu. Iyo inogona kusvibiswa kubva pakusimwa ("highbush") blueberries kana maduku maduku ("lowbush") blueberries. Akati kupa hutano hwehutano hwakanaka, kubviswa kwebribheri kazhinji kunowanikwa sepfuma yakawanda ye antioxidants. Aya antioxidants anosanganisira anthocyanins , kirasi yemakemikari inonzi inoderedza kupisa uye inodzivirira kurwisana nehosha yemwoyo nekenza.
Mamwe michero nemiriwo yakafuma mu anthocyanins zvinosanganisira mazai machena, cherries, raspberries, mazambiringa, redaii eii, uye red radishes.
Zvishandiso zveBlueberry Extract
Kubviswa kwebribheri kunowanzoshandiswa kurapa kana kudzivirira zvinotevera zvinotevera:
- Age-related relation macular degeneration
- Chirwere cheAlzheimer
- Chirwere cheshuga
- Chirwere chemoyo
- High blood pressure
- High cholesterol
Mukuwedzera, kubudiswa kwebhurukeri kunonzi kuwedzera hutano hwemitsipa yeropa.
Makomborero eBlueberry Extract
Kunyangwe tsvakurudzo pamusoro pehutano hwebribheri inobviswa haina kukwana, dzimwe dzidzo dzinoratidza kuti blueberries inogona kupa zvimwe zvikomborero. Hezvino tarisa zvimwe zvitsva zvinowanikwa kubva pakutsvakurudza kuripo:
Kuchenjerera Kushanda
Kutsvakurudza pamusoro peblueberries nekugunun'una basa kwakashandisa bhabheri, bhribheri poda, kana brujibri juice. Mune chidzidzo chakabudiswa muHain & Function muna 2017, vatsvakurudzi vakatsvaga zvinonzwisisika zvinokonzerwa nekudya kana kusviba-yakasvibiswa bherberry powder kana kuti placebo pane boka revana pakati pemakore manomwe ne10.
Maawa matatu mushure mekudya brujikiti, vatori vechikamu vakapedza basa rekuziva. Vatori vechikamu avo vakanga vatora pfuu yebhurukeri vakawanikwa kuti vari kukurumidza zvikuru pane basa.
Kushandisa bhenakeri yakasvibiswa kunogona kuvandudza zvimwe zvikamu zvekuziva nezvebasa kune vanhu vakuru. Mune chidzidzo chakabudiswa muEuropean Journal of Nutrition , somuenzaniso, vanhu vari pakati pemakore makumi matanhatu nemakumi mashanu vanodya kana bhabheri rakasvibiswa kana kuti placebo kwemazuva 90.
Vakapinda vakapedza miedzo pariyero, gait, uye cognition pakutanga uye zvakare mumazuva makumi mashanu nemakumi mashanu nemakumi mana. Kunyange zvazvo pakanga kusina kubudirira muhutano kana kuenzanisa, avo vakatora brujibheri vakaita zviri nani pakuziva zvidzidzo (kusanganisira basa-switching nekudzidza mumashoko).
Mood
Kushandisa bhabheriji kunwa kunogona kuvandudza hukama hwakanaka, zvichienderana nekudzidza kwakabudiswa muna 2017. Mukudzidza, vana nevechidiki vadha kunwa bheri bheribheri kana kuti placebo. Mafungiro evatori vechikamu akaongororwa kare uye maawa maviri mushure mekunwa doro. Vatsvakurudzi vakawana kuti borojeri yakamwa yakawedzera zvakanaka (asi yakanga isingabatsiri pane zvakaipa).
Chirwere cheshuga
Zvidzidzo zvepakutanga zvinoratidza kuti blueberries inogona kuvandudza insulin kusagadzikana uye glucose kushivirira. Mumushumo wakabudiswa muCritical Reviews mu Food Science uye Nutrition muna 2018, vatsvakurudzi vakaongorora matanho emakiriniki akambobudiswa kare pabribheri kana kranberry kushandisa rudzi rwechipiri chirwere cheshuga glycemic control. Mukudzokorora kwavo, vakawana kuti kubvisa blukribheri kana powder supplementation (kupa 9.1 kusvika 9,8 mg ye anthocyanins, zvichienderana) kwemavhiki 8 kusvika ku12 kwakabatsira zvikuru kugadzirisa glucose kuvanhu vane chirwere cheshuga cheshuga.
Kunyanya Kuwedzerwa Ropa
Bhabheriberry supplementation haigone kubatsira kuchengetedza ropa mukati mekutarisa, maererano neshumo rakabudiswa muna 2017. Vatsvakurudzi vakatsanangura miedzo yakabudiswa kare uye havana kuwana zvakakosha zve blueberry supplementation pamusana pehutano hweropa. Mukupedza kwavo, vanyori vezvidzidzo vakakurudzira mamwe majekiseni emakiriniki kuti vaone kuti hukama huri pakati pebribheri yezvokuwedzera uye yega ropa.
Chimwe chidzidzo chakawana kuti vhiki nhanhatu dzemazuva ose mabhakibhiji anoshandiswa hazvina kuwedzera kukanda ropa, zvisinei kuti yakagadzirisa endothelial basa. (Mukati wechipfuva chemazamu mashoma, endothelium inobatanidzwa mumabasa akawanda anokosha mumuviri.)
Migumisiro Yechiri
Kusvika parizvino, zvishoma zvinozivikanwa pamusoro pekuchengetedzwa kwenguva refu yekushandiswa kweblueberry extract supplements. Zvisinei, sezvo kubudiswa kwebraberryberry kunogona kuderedza mashuga eropa, zvakakosha kuchenjerera kana uchishandisa izvi zvinowedzera pamwe nemishonga yechirwere cheshuga. Dzidza zvakawanda nezvekushandiswa kwakachengeteka kwezvokudya zvinowedzera .
Kwatingawana
Yakawanda inowanikwa yekutenga muIndaneti, zvinowedzera zvinenge zvinyorwa zveblueberry zvinogona kuwanika mune zvakawanda zvekudya-zvekudya zvikafu uye zvinodhaka.
Alternatives
Mimwe mishonga yemasikirwo ezvinyorwa zvakare ine anthocyanins. Izvi zvinosanganisira bilberry , acai, chokeberry , cherry tart, uye elderberry .
Mukuwedzera, iwe unogona kuwedzera kudya kwako kweanthocyanins nekudya zvose blueberries (pamwe nemamwe marudzi emabriji, zvigunwe zvitsvuku, maharo eminyo, mapomegranati, uye mazambiringa).
Sources:
> Khalid S, Barfoot KL, May G, et al. Migumisiro yeBlue Blueberry Flavonoids paMafuta muvana neVaduku Vakuru. Nutrients. 2017 Feb 20; 9 (2). pii: E158.
> Miller MG, Hamilton DA, Joseph JA, Shukitt-Hale B. Bhiriberry yezvokudya inowedzera cognition pakati pevanhu vakwegura mumutambo we randomized-double, blind-blind, controlled-placebo-controlled. Eur J Nutriti. 2017 Mar 10.
> Rocha DMUP, Caldas APS, da Silva BP, Hermsdorff HHM, Alfenas RCG. Migumisiro yeBraberryberry neCranberry kushandiswa kwechikwata chechirwere cheshuga glycemic: Kuongorora kwakarongeka. Crit Rev Food Sci Nutriti. 2018 Jan 18: 1-13.
> Whyte AR, Schafer G, Williams CM. Mhedzisiro yekufunga kwekufunga nezvekuita kwebasa rekuita basa rinotevera mushure mekusikwa kwebhurukeri supplementation muvana vemakore manomwe kusvika kune gumi. Zvokudya Zvinoitwa. 2017 Nov 15; 8 (11): 4129-4138.
> Zhu Y, Sun J, Lu W, et al. Migumisiro yeBraberryberry supplementation pamubhadha weropa: kuongorora nekugadzirisa uye kuongororwa kwemaitiro emakiriniki akasiyana-siyana. J Hum Hypertens. 2017 Mar; 31 (3): 165-171.
> Kuzvidzivirira: Mashoko aya anowanikwa pane iyi inochengeterwa zvinangwa zvekudzidzisa chete uye haasi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.