Ama-muffins e-Blueberry, i-blueberry smoothies, i-blueberry pancakes-esi siqhamo esimnandi sibonakala sifunde ngokukhawuleza ukutya okuthandayo. Kwaye oku akuyona into embi. Iiblueberries zineziqhamo ezigcwele izondlo.
Kukho iintlobo ezahlukeneyo ze-blueberries, ngasinye sinomlinganiselo ohlukeneyo weekhemikhali eziphilileyo, njenge-anthocyanins, i-polyphenols, iivithamini kunye nama-phytosterol.
Eyaziwa kakhulu kwiipropati zabo zokulwa ne-antioxidant, iiblueberries ziye zafunda nokunyanga kwiimeko ezithile zonyango ezifana nesifo sikashukela, izifo, umdlavuza kunye nesifo se-Alzheimer-zonke ziphumo ezixubekileyo. Kukho izifundo ezimbalwa eziye zajonga ubuchule beblueberry ukugcina amanqanaba akho e-lipid.
AmaBlueberries kunye neMiphumo Yabo Kwiimpawu Zakho
Akukho zifundo ezininzi ezijonge umphumo wokutya ama-blueberries kwi-cholesterol kunye namazinga e-triglyceride. Uninzi lwezi zifundo luqhutyelwe kwizilwanyana, njengeengulube kunye neenkizi. Ezi zi lwanyana zondliwa ukutya okunama-blueberries okufikelela kuma-4 ekhulwini ekudleni kwawo kwansuku zonke. Kule zifundo, kwaphawulwa ukuba amanqanaba e-cholesterol amaninzi ayehla nge-8 ekhulwini kunye ne-LDL ye-cholesterol yanciphisa ngamaphesenti angama-15 emva kweeveki ezisibhozo.
Ngelishwa, kukho izifundo ezimbalwa kuphela eziye zahlola umphumo we-blueberry usetyenziso lwe-lipids kubantu.
Ezi zifundo, ezibandakanya abantu abaphilileyo kunye nabantu abanezifo ezixubileyo, abazange babone nayiphi na inguqu ephawulekayo xa i-blueberries yayidla. Nangona kunjalo, kwelinye uphando, kwaqatshelwe ukuba ukusela umxube owodwa-litre we-frozen-dried and fresh blueberries wehlisa i-LDL ene-oxidized by 28 percent. I-LDL ene-Oxidised luhlobo lwe-LDL olungakhuthaza ukubunjwa kwe- atherosclerosis .
AmaBlueberries aqukethe iiKhemikhali eziNciphisa
Nangona kungabikho kwezifundo ezibonisa ukuphumelela kwe-blueberry ekunciphiseni i-cholesterol, kukho ininzi yeekhemikhali eziphilileyo ngaphakathi kwesi siqhamo esinendawo ye-cholesterol:
- Olunye uphando lubone ukuba i-pterostilbene yamachiza efunyenwe kwi-blueberries ingabophela kwi-PPAR-alpha (i-peroxisome proliferator eyenziwe i-receptor-alpha). Le prothini inciphisa inani le lipids egazini kwaye isebenza ngokufana ne- fibrates , iklasi ye-lipid-therapy medication.
- I-Anthocyanin , ikhemikhali e-antioxidant ejongene nombala ojulile, obomvu-obomvu weblueberries kunye nezinye iziqhamo, uye waboniswa ukunciphisa i-oxidation ye-LDL.
- I-Fiber, nayo iqulethwe kwezinye izityalo kunye nemigodi, inokukunceda ukunciphisa i-cholesterol ye-LDL.
- Iiphytosterols , ezifumaneka kwiiblueberries kunye nezinye ukutya okunempilo, ziye zaboniswa kwizifundo kumanqanaba angaphantsi kweLDL.
- I-Resveratrol icingelwa ukuba iyancipha amanqanaba e-lipid ngokujolisa kwiprotheni yokudlulisa i-cholesteryl ester (CETP). Ucwaningo luye lwabonisa ukuba xa le protein ayisebenzanga kakuhle, amazinga akho eepidid angaphakanyiswa.
Ngaba Ufanele ufake iiBlueberries kwisidlo sakho sokunciphisa i-Lipid?
Nangona isigqibo siphumelele ukuba ingaba i-cholesterol yakho kunye ne-triglycerides, ingaba i-cholesterol yakho kunye ne-triglycerides, iqulethe izondlo ezininzi ezinokunceda ukukhuthaza impilo yonke.
Ukongezelela, iiblueberries zibhekwa njengokutya okwenziwe yi-cholesterol-ziphezulu kwi-LDL-i-fiber eyanciphayo kunye nama-phytosterol, ngelixa liphantsi kweoli. Kukho iindlela ezininzi zokufaka esi siqhamo esimnandi kwi-cholesterol yokunciphisa ukutya, kuquka:
- ukuxuba ama-blueberries kwi-smoothie oyikhonzile
- badla i-blueberries eluhlaza njenge-snack esheshayo
- usebenzisa i-blueberries njenge-topping kwi-breakfast yakho ye-oatmeal okanye i-yogurt
- ukufaka iiblueberries ukuya kwezinye izidlo, ezifana nokusebenzisa i-blueberries efihliweyo njenge-topping okanye ixutywe kwicala-unokuyongeza kwi-dessert ephantsi
Ukuba awuyithandi inambatho yeblueberries, kukho ukhetho lokuthatha isongezelelo equkethe i-blueberries okanye icatshulwa yamachiza aphilileyo.
Nangona kunjalo, kufuneka uqiniseke ukuba uthetha nomboneleli wakho wezempilo uqala ukubuyisela i-blueberry. Ezinye izongezo ezine-blueberry zingaqukatha ezinye iimveliso ezinokusebenzisana namanye amayeza owathathayo okanye owandisa imeko ezithile zonyango.
> Imithombo:
> Basu A, Du M, Leyva MJ et al. I-Blueberries iyancipha iimeko zengozi ye-cardiovascular men in women and women's obesity. J Nutriti 2010; 150: 1582-1587.
> Kalt W, Foote K, Fillmore SAE et al. Impembelelo yokutya kwe-blueberry kwiiplasma lipids kwihagu. Br J Nutriti ka-2008; 100: 70-78.
> Umgangatho wendalo. (2014). Blueberry [i-Monograph].
> Tonstad S, Klemsdal TO, uLandaas S et al. Akukho mpembelelo ekunyuseni ukondla kwamanzi kwi-viscosity yegazi kunye neengxaki zempilo yengqondo. Br J Nutriti 2006; 96: 993-996.