Mabulosi abuluu, ma buluu smoothies, zipatso zamabuluu-chipatso chokoma ichi chikuwoneka kuti chimafika pang'onopang'ono ku zakudya zomwe timakonda. Ndipo izi siziri chinthu choipa. Mabala a Blueberries ali ndi zakudya zambiri.
Pali mitundu yambiri ya blueberries, iliyonse imakhala ndi mankhwala osiyanasiyana, monga anthocyanins, polyphenols, mavitamini, ndi phytosterols.
Amadziwika bwino kwambiri ndi antioxidant properties, blueberries aphunziranso pochiza matenda ena monga shuga, matenda, khansara, ndi matenda a Alzheimer's - onse okhala ndi zotsatira zosiyana. Pali maphunziro owerengeka omwe adawonanso mphamvu za buluu kuti zisunge mazenera anu.
Mafuta a Blueberries ndi Zotsatira Zake Pamakamwa Anu
Palibe maphunziro ambiri omwe akuyang'ana zotsatira za kudya blueberries pa ma cholesterol ndi ma triglyceride. Zambiri mwa maphunzirowa zakhala zikuchitidwa mbuzi, monga nkhumba ndi makoswe. Nyama izi zidadyetsedwa zakudya zomwe zinali ndi blueberries mpaka pafupifupi 4 peresenti ya chakudya chawo cha tsiku ndi tsiku. Mu maphunziro awa, adatchulidwa kuti maola onse a mafuta m'thupi adachepetsedwa ndi 8 peresenti ndipo LDL cholesterol inachepetsedwa ndi 15 peresenti patapita milungu eyiti.
Mwamwayi, pali maphunziro angapo omwe awona zotsatira za mankhwala a buluu pa lipids mwa anthu.
Maphunzirowa, okhudza anthu omwe ali ndi thanzi labwino komanso anthu omwe ali ndi matenda opatsirana, sanawone kusintha kwakukulu pamene blueberries idatha. Komabe, pakufufuza kwina, kunanenedwa kuti kumwa mowa umodzi wokhala ndi lita imodzi ya maundana oundana ndi atsopano a blueberries anatsitsa LDL yodetsedwa ndi 28 peresenti. Oxidized LDL ndi mtundu wa LDL umene ungalimbikitse mapangidwe a atherosclerosis .
Mitundu Yambiri Yam'madzi Imakhala ndi Mitengo Yochepa ya Cholesterol
Ngakhale kuti palibe maphunziro omwe amasonyeza kuti buluu ndiwothandiza kuthetsa cholesterol, pali mankhwala ambiri wathanzi mkati mwa chipatso ichi chomwe chili ndi zinthu zotsika:
- Kafukufuku wina anapeza kuti mankhwala a pterostilbene omwe amapezeka mu blueberries amatha ku PPAR-alpha (peroxisome proliferator yolandiridwa receptor-alpha). Mapuloteniwa amachepetsa kuchuluka kwa lipids m'magazi ndipo amagwira ntchito mofanana ndi fibrates , kalasi ya mankhwala ochepetsa kumwa mankhwala.
- Anthocyanin , mankhwala ophera antioxidant omwe amachititsa zakuya, ubuluu-mtundu wofiira wa blueberries ndi zipatso zina, wasonyezedwa kuti athetse kutsekemera kwa LDL.
- Zida, zomwe zili ndi zipatso zina ndi zowonjezera, zingathandizenso kuchepetsa LDL cholesterol.
- Phytosterols , yomwe imapezeka mu blueberries ndi zakudya zina zathanzi, zasonyezedwa m'maphunziro ku ma level LDL ochepa.
- Resveratrol imaganiziridwa kuti ichepetse chiwerengero cha lipid pogwiritsa ntchito cholesteryl ester kupititsa mapuloteni (CETP). Kafukufuku wasonyeza kuti pamene mapuloteniwa sakugwira ntchito bwino, zigawo zanu zamadzimadzi zingakwezeke.
Kodi Muyenera Kuphatikiza Mafuta a Blueberries M'malo Anu Operewera?
Ngakhale kuti chigamulochi ndi chakuti ngati blueberries kapena kuchepa kungathe kuchepetsa cholesterol ndi triglycerides, ziri ndi zakudya zambiri zopindulitsa zomwe zingathandize kulimbikitsa thanzi lathunthu.
Kuonjezera apo, blueberries amaonedwa kuti ndi chakudya chokoma cha mafuta m'thupi. Iwo ali pamwamba pa LDL-kuchepetsa zida ndi ma phytosterols, komanso kukhala otsika mafuta odzaza. Pali njira zambiri zophatikizapo chipatso chokoma ichi m'thupi lanu lochepetsa zakudya, kuphatikizapo:
- kuphatikiza blueberries mu smoothie wanu wokondedwa
- kudya ochepa mabulosi a blueberries monga chotupa mwamsanga
- pogwiritsira ntchito blueberries ngati chowombera kuti mudye kadzutsa oatmeal kapena yogurt
- kuphatikizapo blueberries mu zakudya zina, monga kugwiritsa ntchito ma blueberries osungunuka monga kukwapula kapena kusakaniza mbali - mukhoza kuwonjezeranso ku mchere wotsika kwambiri
Ngati simukukonda kukoma kwa blueberries, pali njira yoti mutenge supplement ndi blueberries kapena kuchotsa mankhwala ake abwino.
Komabe, muyenera kuonetsetsa kuti mukuyankhula ndi wothandizira zaumoyo wanu akuyamba supplementberry. Mitundu ina yowonjezera buluu imakhala ndi zinthu zina zomwe zingagwirizane ndi mankhwala ena omwe mukuwagwiritsa ntchito kapena kukulitsa matenda ena.
> Zotsatira:
> Basu A, Du M, Leyva MJ et al. Mabala a Blueberries amachepetsa ziwalo za mtima m'magulu mwa amuna ndi akazi omwe ali ndi matenda ochepetsa thupi. J Nutriti 2010; 150: 1582-1587.
> Kalt W, Foote K, Fillmore SAE ndi al. Zotsatira za mabulosi abulu akudyetsa magazi m'magazi. Br J Nutriti 2008; 100: 70-78.
> Zachilengedwe Zachilengedwe. (2014). Buluuli [Monograph].
> Tonstad S, Klemsdal TO, Landaas S et al. Palibe zotsatira powonjezera kudya kwa madzi pa ma viscosity ndi magazi. Br J Nutriti 2006; 96: 993-996.