Kuchokera kwabuluu ndi chinthu chachilengedwe chogulitsidwa mu fomu, juzi, kapena mawonekedwe owonjezera. Zingathe kusonkhetsedwa kuti zisamalidwe ("highbush") blueberries kapena zing'onozing'ono zakutchire ("lowbush") blueberries. Ananena kuti amapereka ubwino wambiri wathanzi, kuchotsa mabulosi a buluu nthawi zambiri kumakhala ngati chitsime chochuluka cha antioxidants. Ma antioxidants awa akuphatikizapo anthocyanins , gulu la mankhwala omwe amatchedwa kuchepetsa kutupa ndi kuteteza motsutsana ndi matenda a mtima ndi khansa.
Zipatso zina ndi ndiwo zamasamba zolemera mu anthocyanins zimaphatikizapo mabulosi akuda, yamatcheri, raspberries, mphesa, anyezi wofiira, ndi radishes wofiira.
Zimagwiritsira ntchito Mphuphu ya Buluu
Kuchotsa kwabuluu kumagwiritsidwa ntchito pochiza kapena kupewa zinthu zotsatirazi:
- Zomwe zimakhudza zaka zambiri zamtunduwu
- Matenda a Alzheimer
- Matenda a shuga
- Matenda a mtima
- Kuthamanga kwa magazi
- Cholesterol Chokwera
Kuonjezerapo, kuchotsa mabulosi a buluu kumatchulidwa kuti likhale ndi thanzi la mitsempha ya mitsempha.
Ubwino Wopangira Mabulosi Abuluu
Ngakhale kuti kafukufuku wokhudzana ndi thanzi la buluu amalephera, zotsatira zina zimasonyeza kuti blueberries ingapindulepo. Pano pali mawonekedwe ena ofunikira kuchokera kufukufuku omwe alipo:
Ntchito Yoganizira
Kafufuzidwe ka mtundu wa blueberries ndi chidziwitso wagwiritsa ntchito ma blueberries, ufa wa buluu, kapena madzi a buluu. Mu kafukufuku wofalitsidwa mu Food & Function mu 2017, ofufuza adafufuza zotsatira za kuganizira za ufa wouma kapena wa placebo pa gulu la ana a pakati pa zaka zisanu ndi ziwiri ndi khumi.
Maola atatu mutatha kudya ufa wa buluu, ophunzira adatsiriza ntchito yamaganizo. Ophunzira omwe adatenga ufa wa blueberry adapezeka kuti akufulumira kwambiri pa ntchitoyo.
Kugwiritsa ntchito buluu wouma kwambiri kumawongolera mbali zina za chidziwitso kwa akuluakulu. Mwachitsanzo, mu kafukufuku wofalitsidwa mu European Journal of Nutrition , anthu a pakati pa zaka zapakati pa makumi asanu ndi awiri ndi makumi asanu ndi awiri (75) aliwonse amadya buluu losungunuka kapena placebo kwa masiku 90.
Ophunzirawo adayesedwa mayesero pamtunda, gait, ndi kuzindikira kumayambiriro ndi masiku 45 ndi 90. Ngakhale kuti panalibe kusintha kochepa kapena kokwanira, iwo omwe anatenga bluule anachita bwino pamayesero a chidziwitso (kuphatikizapo kusinthana ndi ntchito ndi kuphunzira mawu).
Chikhalidwe
Kumwa botolo la buluu kungapangitse kukhala ndi moyo wabwino, malinga ndi kafukufuku wofalitsidwa mu 2017. Phunzirolo, ana ndi achinyamata akumwa zakumwa zabuluu kapena maloboti. Maganizo a ophunzirawo adayankhidwa kale ndipo patatha maola awiri atamwa mowa. Ofufuza anapeza kuti zakumwa zamabuluu zinakula kwambiri (koma zinalibe zotsatirapo zoipa).
Matenda a shuga
Maphunziro oyambirira amasonyeza kuti blueberries amatha kuchepetsa kuthamanga kwa insulini komanso kulekerera kwa shuga. Mu lipoti losindikizidwa mu Critical Reviews mu Food Science ndi Nutrition mu 2018, ofufuza adafufuza mayesero am'zipatala omwe adatulutsidwa kale pa buluu laberberry kapena granberry pa njira yachiwiri ya matenda a shuga a glycemic. Powonongeka kwawo, adapeza kuti kuchotsa mabulosi a buluu kapena supplementation (kupereka 9.1 mpaka 9.8 mg ya anthocyanins, mwachindunji) kwa masabata 8 mpaka 12 kunali ndi phindu loletsa kuteteza kwa shuga kwa anthu okhala ndi shuga 2.
Kupanikizika Kwambiri kwa Magazi
Mabulosi a Buluu sangakuthandizeni kuti magazi asamayende bwino, malinga ndi lipoti lofalitsidwa mu 2017. Akatswiri ofufuza anafufuza mayesero omwe anafalitsidwa kale ndipo sanapeze zotsatirapo zambiri za blueberry supplementation pamagazi a magazi. Pomalizira awo, olemba a phunziroli analimbikitsa mayesero ena a kachipatala kuti atsimikizire kugwirizana pakati pa zowonjezera buluu ndi mphamvu ya magazi.
Kafukufuku wina anapeza kuti masabata asanu ndi limodzi a nsomba zamabuluu tsiku ndi tsiku sichinawathandize kusintha kwa magazi, komabe zinapangitsa kuti ntchito yomaliza ikhale yotsirizira. (Kupangira mkati mwa mitsempha yaying'ono, endothelium imakhudza ntchito zambiri zofunika m'thupi.)
Zotsatira Zotsatira
Pakadali pano, amadziwika pang'ono za chitetezo cha nthawi yayitali ya mankhwala a buluu. Komabe, chifukwa chochotsa mabulosi a buluu akhoza kuchepetsa shuga wagazi, ndikofunikira kusamala pamene mukugwiritsa ntchito mankhwalawa ophatikizana ndi mankhwala a shuga. Phunzirani zambiri za kugwiritsa ntchito bwino zakudya zowonjezera zakudya .
Kumene Mungapeze
Zowonjezeka kuti zithe kugula pa intaneti, zowonjezereka zowonjezera zowonjezera buluu zingapezeke m'masitolo ambiri achilengedwe ndi malo ogulitsa mankhwala.
Njira Zina
Mankhwala ena achilengedwe amakhalanso ndi anthocyanins. Izi zimaphatikizapo bilberry , acai, chokeberry , yamatcheri a tart, ndi elderberry .
Kuonjezera apo, mungathe kuwonjezera kudya kwa anthocyanins mwa kudyetsa lonse blueberries (komanso mitundu ina ya zipatso, anyezi wofiira, nyemba za impso, makangaza, ndi mphesa).
Zotsatira:
Khalid S, Barfoot KL, May G, et al. Zotsatira za Flavonoids Zachikasu Zokongola pa Maonekedwe a Ana ndi Achinyamata Achikulire. Mavitamini. 2017 Feb 20; 9 (2). pii: E158.
> Miller MG, Hamilton DA, Joseph JA, Shukitt-Hale B. Zakudya zam'madzi blueberry zimapangitsa kuti anthu achikulire azidziwitsidwa mu mayesero osayenerera, omwe ali awiri, osayeruzika. Eur J Nutriti. 2017 Mar 10.
> Rocha DMUP, Caldas APS, da Silva BP, Hermsdorff HHM, Alfenas RCG. Zotsatira za kugwiritsidwa ntchito kwa mtundu wa buluu ndi kiranberi pa mtundu wachiwiri wa matenda a shuga glycemic: Kukonzekera mwatsatanetsatane. Crit Rev Food Sci Nutriti. 2018 Jan 18: 1-13.
> Whyte AR, Schafer G, Williams CM. Zotsatira za kufunika kwa chidziwitso pa ntchito yapamwamba ntchito ikutsatira buluu supplementation ana a zaka 7 mpaka 10. Chochita Chakudya. 2017 Nov 15; 8 (11): 4129-4138.
> Zhu Y, Sun J, Lu W, et al. Zotsatira za mabulosi a buluu kuwonjezera pa kuthamanga kwa magazi. J Hum Hypertens. 2017 Mar; 31 (3): 165-171.
> Zolinga: Zomwe zili pa tsambali zimapangidwira cholinga cha maphunziro okha ndipo sizilowetsamo malangizo, matenda kapena chithandizo ndi dokotala wololedwa. Sichikutanthauza kubisa zonse zomwe zingatheke, kuyanjana kwa mankhwala, zochitika kapena zotsatirapo zoipa. Muyenera kupeza chithandizo chamankhwala mwamsanga pa nkhani iliyonse yathanzi ndikufunsani dokotala musanagwiritse ntchito mankhwala osakaniza kapena kusintha kwa regimen yanu.