Bhabheriberry muffin, bhirikeri smoothies, bhiribheri pancakes-chibereko ichi chinonaka chinoratidzika sechinyanya kuputika mune zvakawanda zvezvatinoda kudya. Uye izvi hazvirevi chinhu chakaipa. Mabharukiti anokonzera-izere zvine mishonga.
Kune marudzi akasiyana-siyana e-blueberries, imwe neimwe ine mararamiro akasiyana-siyana emakemikari ane utano, zvakadai seanthocyanins, polyphenols, mavitamini, uye phytosterols.
Zvinonyanya kuzivikanwa nezve antioxyidant properties, mabharukeri akadzidzawo mukurapwa kwehumwe hutano hwakadai sweshuga, zvirwere, kenza, uye chirwere cheAlzheimer-zvose zvine migumisiro yakavhenganiswa. Pane zvidzidzo zvishomanana izvo zvakatarisawo ma blubheri kukwanisa kuchengetedza maitiro ako emaputi mukutarisa.
Bhubheri Nemigumisiro Yadzo Pamusoro Pemapirini Ako
Izvo hazvina zvidzidzo zvakawanda zvinotarisa zvinokonzerwa nekudya blueberries pa cholesterol uye triglyceride mazinga. Zvizhinji zvezviongorori izvi zvakaitwa mumhuka, dzakadai sevenguru uye makonzo. Mhuka idzi dzaidyidzwa kudya kwakagadzirwa ne-blueberries inenge kusvika 4 muzana yezvokudya zvezuva nezuva. Mune zvidzidzo izvi, zvakataurwa kuti huwandu hwehushutera yega yega hwakaderedzwa ne8% uye LDL cholesterol yakaderedzwa kusvika kusvika ku15 kubva mavhiki masere.
Zvinosuruvarisa, pane zvidzidzo zvishomanana izvo zvakaongorora kuitika kwebraberryberry kushandiswa pamapidhi kuvanhu.
Izvi zvidzidzo, zvinosanganisira vanhu vane utano uye vanhu vane chirwere chemagetsi, havana kuona chero kuchinja kunokosha apo mabharisiti akaparadzwa. Zvisinei, mune rumwe ruzivo, zvaionekwa kuti kunwa muto umwe-litera wekuisa-yakasva uye yakachena bherberries yakaderedza oxydized LDL ne 28 muzana. Oxidized LDL rudzi rweLDL runogona kukurudzira kugadzirwa kweAristrosclerosis .
MaBlueberries Aine Zvimitikiti Zvokuderedza
Pasinei nokushayikwa kwezvidzidzo zvinoratidza kubudirira kwebruberryberry pakuderedza cholesterol, kune zvakawanda zvemakemikari ane utano mukati mezvibereko izvi zvine cholesterol-kuderedza nzvimbo:
- Chimwe chidzidzo chakacherechedza kuti makemikari pterostilbene inowanikwa mu blueberries inogona kusungira PPAR-alpha (peroxisome proliferator activated receptor-alpha). Iyi proteine inoderedza kuwanda kwemapiritsi muropa uye inoshanda zvakafanana ne fibrates , kirasi yekunyora-kunyorera mishonga.
- Anthocyanin , antioxidant chemikemikari inokonzera yakadzika, bluish-ruvara rwepepuru ye blueberries nemimwe michero, yakaratidzwa kuderedza kusvibiswa kweLDL.
- Fiber, iyo inowanikwa mune dzimwe zvibereko nezvigungwa, zvinogona kubatsirawo kuderedza LDL cholesterol.
- Phytosterols , inowanikwa mu-blueberries nezvimwe zvikafu zvinovaka muviri, zvakaratidzwa mune zvidzidzo kumazinga echidiki cheLDL.
- Resveratrol inofungidzirwa kuderedza mapiritsi nemaitiro ekutsvaga cholesterl ester kudhinda mapuroteni (CETP). Zvidzidzo zvakaratidza kuti kana proteine iyi isiri kushanda zvakanaka, mazinga ako emakwenzi angave akakwirira.
Unofanira Kubatanidza Blueberries MuLididid-Kudya Zvokudya Zvishoma Here?
Kunyange zvazvo mutongo wacho uri kunze kwekuti kana kuti kwete blueberries inogona kuderedza cholesterol yako uye triglycerides, zvine mishonga yakawanda inobatsira inogona kubatsira kukurudzira hutano hwakakwana.
Kuwedzerwa, mabhebheri anoonekwa sekutya kwekudya-cholesterol-ivo vakakwirira muLDL-kuderedza fiber uye phytosterols, asiwo kuva pasi mumafuta ane mafuta. Kune nzira dzakawanda dzekushandisa iyi chibereko chinofadza mu cholesterol yako-kuderedza kudya, kusanganisira:
- kusungurudza blubhebheri muhomweti yako yaunoda
- vachidya zvishoma zvamavara e-blueberries sechingwa chinokurumidza
- uchishandisa blueberries sechimwe chikafu chekudya chako chekudya oatmeal kana yogurt
- kuisa blueberries mune zvimwe zvokudya, zvakadai sokushandisa mashedbheberries yakasvibiswa sechikwadziro kana kudimburirwa kune rumwe rutivi-unogona kuwedzera kuwedzera kumadheka akakwana
Kana iwe usingadi kutora kwe-blueberries, kune chisarudzo chokutora rimwe ropa rine blueberries kana chidimbu chemakemikari ayo ane utano.
Zvisinei, iwe unofanirwa kuve nechokwadi chokuti unotaura nemutengi wako wehutano anotanga brujibri supplement. Mamwe mabharuri-ane zvigadzirwa zvinogona kunge ane zvimwe zvigadzirwa zvinogona kuwirirana nemimwe mishonga yauri kutora kana kuwedzera mamwe mishonga.
> Sources:
> Basu A, Du M, Leyva MJ et al. Bhabheri rinoderedza mwoyo yehutano hunokonzerwa nevarume nevakadzi vane hutachiona hwemagetsi. J Nutriti 2010; 150: 1582-1587.
> Kalt W, Foote K, Fillmore SAE et al. Migumisiro yekudyora bhiribheri pama plasma lipids mumakungu. Br J Nutriti 2008; 100: 70-78.
> Natural Standard. (2014). Bhabheriji [Monograph].
> Tonstad S, Klemsdal TO, Landaas S et al. Hapana chiitiko pakuwedzera kwekudya kwemvura muropa reevcosity uye nehutano hwepfungwa. Br J Nutriti 2006; 96: 993-996.