Ama-muffin ama-Blueberry, ama-blueberry smoothies, ama-pancake ama-blueberry-lesi sithelo esiphundu sibonakala sifinyelela kancane kancane kokudla okuthandayo. Futhi lokhu akuyona into embi. Ama-blueberries agcwele ama-nutrients.
Kunezinhlobo eziningana ze-blueberries, ngayinye equkethe inani elihlukahlukene lemikhiqizo enempilo, njenge-anthocyanins, i-polyphenols, amavithamini, nama-phytosterol.
Eyaziwa kakhulu ngezindawo zazo zokulwa ne-antioxidant, ama-blueberries abuye afunde ekwelapheni izimo ezithile zezokwelapha ezifana nesifo sikashukela, ukutheleleka, umdlavuza, nesifo se-Alzheimer-yonke imiphumela ehlanganisiwe. Kunezifundo ezimbalwa ezibuye zibuke ikhono le-blueberry lokugcina amazinga akho e-lipid esheke.
Ama-Blueberries Nemiphumela Yabo Ezithombeni Zakho
Azikho izifundo eziningi ezingabheka umphumela wokudla ama-blueberries ku-cholesterol namazinga e-triglyceride. Eziningi zalezi zifundo zenziwe ezilwaneni, njengezingulube namagundane. Lezi zilwane zondliwa ukudla okwakhiwa ama-blueberries okwenza cishe amaphesenti angu-4 okudla kwawo kwansuku zonke. Kulezi zifundo, kwaphawulwa ukuthi amazinga e-cholesterol ephelele ayehliswa okungenani amaphesenti angu-8 ne-cholestolol ye-LDL yehlelwa ngamaphesenti angama-15 ngemuva kwamasonto ayisishiyagalombili.
Ngeshwa, kunezifundo ezimbalwa kuphela eziye zahlola umphumela we-blueberry ukusetshenziswa kwamap lipids kubantu.
Lezi zifundo, ezibandakanya abantu abanempilo nabantu abanesifo se-metabolic, abazange babone izinguquko eziphawulekayo lapho kusetshenziswa ama-blueberries. Kodwa-ke, ocwaningweni olulodwa, kwaphawulwa ukuthi ukuphuza ingxube eyodwa-litre yamaqhwa omisiwe futhi omisiwe okwe-blueberries wehlisa i-LDL ene-oxidized ngamaphesenti angu-28. I-LDL ene-oxidised uhlobo lwe-LDL engakhuthaza ukwakhiwa kwe- atherosclerosis .
Ama-blueberries aqukethe amakhemikhali okunciphisa ama-cholesterol
Naphezu kokuntuleka kwezifundo ezibonisa ukuphumelela kwe-blueberry ekunciphiseni i-cholesterol, kunamakhemikhali amaningi enempilo ngaphakathi kwalesi sithelo esinesakhiwo se-cholesterol:
- Ucwaningo olulodwa lwaphawula ukuthi i-pterostilbene yamakhemikhali etholakalayo kuma-blueberries ingase ibophe i-PPAR-alpha (i-peroxisome proliferator esebenzayo i-receptor-alpha). Le phrotheni yenza ukunciphisa inani le-lipids egazini futhi lisebenza ngendlela efanayo ne- fibrate , i-class of medid-downing medication.
- I-Anthocyanin , amakhemikhali e-antioxidant aphethwe umbala ojulile, obomvu-obomvu we-blueberries nezinye izithelo, uye waboniswa ukunciphisa uketshezi lwe-LDL.
- I-fibre, equkethe nezinye izithelo nama-veggies, ingasiza futhi ukwehlisa i-cholesterol ye-LDL.
- Ama-phytosterols , athola ama-blueberries nezinye ukudla okunempilo, aboniswe kwizifundo kumazinga aphansi a-LDL.
- I-Resveratrol icatshangwa ukuthi ihlehlise amazinga e-lipid ngokukhomba amaprotheni wokudlulisa ama-cholesteryl ester (CETP). Ucwaningo lubonise ukuthi uma le protheyini ingasebenzi ngendlela efanele, amazinga akho e-lipid angase aphakanyiswe.
Ingabe Kufanele Ufake Ama-Blueberries Esidlweni Sakho Sokunciphisa?
Nakuba lesi sinqumo siphumelele ukuthi kungakhathaliseki ukuthi i-cholesterol kanye ne-triglyceride, ingabe isinciphisa yini i-cholesterol yakho ne-triglycerides, iqukethe izakhi eziningi ezizuzisa ezingasiza ekukhuthazeni impilo yonke.
Ukwengeza, ama-blueberries abhekwa njengokudla okunomsoco we-cholesterol-aphezulu e-LDL-ukwehlisa i-fibre nama-phytosterol, kanti futhi ephansi emafutheni agcwele. Kunezindlela eziningi zokufaka lesi sithelo esiphundu ekudleni kwakho kokuncipha kwe-cholesterol, kufaka phakathi:
- ukuxuba ama-blueberries ku-smoothie oyikhonzile
- bedla i-handle ye-blueberries elula njengokudla okusheshayo
- usebenzisa ama-blueberries njenge-topping ye-breakfast yakho ye-oatmeal noma i-yogurt
- ukufaka ama-blueberries kwezinye izidlo, njengokusebenzisa ama-blueberries ogcotshwe njengama-topping noma axutshwe ohlangothini-ungawafaka ngisho nase-dessert ephansi yamafutha
Uma ungathandi ukunambitheka kwama-blueberries, kunenketho yokuthatha isithako esine-blueberries noma ukukhishwa kwamakhemikhali awo aphilile.
Kodwa-ke, kufanele uqiniseke ukuthi ukhuluma nomhlinzeki wakho wezokunakekelwa kwezempilo uqala ukwesekwa kwe-blueberry. Amanye ama-supplements ane-blubheridi angaqukatha ezinye imikhiqizo engakwazi ukusebenzisana nemithi ethile oyithathayo noma ukuthuthukisa izimo ezithile zezokwelapha.
> Imithombo:
> Basu A, Du M, Leyva MJ et al. Ama-blueberries anciphisa izinkinga zempilo yengqondo emadodeni nabesifazane abakhulu kakhulu abane-syndrome ye-metabolic. J Nutr 2010; 150: 1582-1587.
> Kalt W, Foote K, Fillmore SAE et al. Umphumela wokudla okuhlaza okwesibhakabhaka kuma-plasma lipids ezingulube. I-Br J Nutr 2008; 100: 70-78.
> Standard Standard. (2014). I-Blueberry [I-Monograph].
> Tonstad S, Klemsdal TO, uLandaas S et al. Ayikho ithonya ekukhuleni kwamanzi ekutheni i-viscosity yegazi nezifo ze-cardiovascular risk factors. I-Br J Nutr 2006; 96: 993-996.