Kathy Wong ndi katswiri wazachipatala komanso katswiri wazachipatala. Ntchito zake zimawonetsedwa pafupipafupi m'ma TV monga First For Women, Women's World ndi Natural Health.
Melissa Nieves, LND, RD. Adakhazikitsa blog yaulere yamafashoni azakudya ndi tsamba la Nutricion al Grano ndipo amakhala ku Texas.
Blueberry Extract ndi mankhwala achilengedwe opangidwa ndi madzi a mabulosi abuluu. Mabulosi a Blueberry ndi gwero lambiri lazakudya komanso ma antioxidants okhala ndi mankhwala opindulitsa a zomera (kuphatikiza flavonol quercetin) ndi anthocyanins, omwe amaganiziridwa kuti amachepetsa kutupa ndikuletsa matenda amtima ndi khansa.
Muzamankhwala achilengedwe, mabulosi abuluu amakhulupilira kuti ali ndi maubwino ambiri azaumoyo, kuphatikiza thanzi labwino la mitsempha. Nthawi zambiri amagwiritsidwa ntchito pochiza kapena kupewa zinthu zotsatirazi:
Ngakhale kafukufuku wokhudza thanzi la mabulosi abuluu ali ochepa, kafukufuku wina akuwonetsa kuti mabulosi abuluu atha kukhala ndi mapindu ena.
Kafukufuku wa mabulosi abuluu ndi kuzindikira agwiritsa ntchito mabulosi abuluu, ufa wa mabulosi, kapena madzi abuluu.
Pakafukufuku wofalitsidwa mu Food & Function mu 2017, ofufuza adafufuza zotsatira za chidziwitso cha kudya ufa wa mabulosi owuma kapena malo a placebo pa gulu la ana a zaka zapakati pa 7 ndi 10. Maola atatu atatha kudya ufa wa mabulosi abulu, ophunzira anali kupatsidwa ntchito yachidziwitso. Pakafukufuku wofalitsidwa mu Food & Function mu 2017, ofufuza adafufuza zotsatira za chidziwitso cha kudya ufa wa mabulosi owuma kapena malo a placebo pa gulu la ana a zaka zapakati pa 7 ndi 10. Maola atatu atatha kudya ufa wa mabulosi abulu, ophunzira anali kupatsidwa ntchito yachidziwitso. Mu kafukufuku yemwe adasindikizidwa mu nyuzipepala ya Food & Function mu 2017, ofufuza adafufuza momwe amaganizira za kudya mabulosi abuluu owuma kapena placebo pagulu la ana azaka 7 mpaka 10.Maola atatu atadya ufa wa mabulosi abuluu, ophunzirawo adapatsidwa ntchito yozindikira. Mu kafukufuku wa 2017 wofalitsidwa mu nyuzipepala ya Food & Function , ofufuza adafufuza zotsatira za chidziwitso cha kudya mabulosi abuluu owuma kapena placebo pagulu la ana azaka 7 mpaka 10.Maola atatu atadya ufa wa mabulosi abuluu, ophunzirawo adapatsidwa ntchito yozindikira. Ophunzira omwe adatenga ufa wa blueberries adapezeka kuti amalize ntchitoyi mofulumira kwambiri kuposa omwe ali mu gulu lolamulira.
Ma blueberries owumitsidwa-owuma amathanso kupititsa patsogolo mbali zina za chidziwitso mwa akuluakulu. Mwachitsanzo, mu kafukufuku wofalitsidwa mu European Journal of Nutrition, anthu azaka zapakati pa 60 mpaka 75 amadya mabulosi abuluu owuma kapena placebo kwa masiku 90. Otenga nawo mbali adamaliza mayeso ozindikira, oyenerera komanso oyenda bwino poyambira ndipo adawonekeranso pamasiku 45 ndi 90.
Omwe adatenga mabulosi abuluu adachita bwino pamayeso amalingaliro, kuphatikiza kusintha ntchito ndi kuphunzira chilankhulo. Komabe, palibe kuyenda kapena kusanja bwino.
Kumwa zakumwa za mabulosi abulu kumathandizira kukhala ndi moyo wabwino. Kafukufuku wofalitsidwa mu 2017 adakhudza ana ndi achichepere omwe amamwa chakumwa cha mabulosi abulu kapena placebo. Maganizo a anthu omwe adatenga nawo mbali adawunikidwa maola awiri asanamwe komanso atatha kumwa.
Ofufuzawo adapeza kuti chakumwa cha buluu chimawonjezera zotsatira zabwino koma sichinakhudze malingaliro oyipa.
Mu lipoti la 2018 lofalitsidwa mu Review of Food Science and Nutrition, ofufuza adawunikiranso mayesero azachipatala omwe adasindikizidwa kale a blueberries kapena cranberries pofuna kuwongolera shuga m'magazi amtundu wa 2 shuga.
Pakuwunika kwawo, adapeza kuti kugwiritsa ntchito mabulosi abulu kapena zowonjezera ufa (zopereka 9.1 kapena 9.8 milligrams (mg) za anthocyanins, motsatana) kwa masabata 8 mpaka 12 zinali zothandiza pakuwongolera kuchuluka kwa shuga m'magazi mwa anthu omwe ali ndi matenda amtundu wa 2. mtundu.
Muzamankhwala achilengedwe, mabulosi abuluu ali ndi thanzi labwino, kuphatikiza kupititsa patsogolo thanzi la mtima komanso kuthandiza kuchepetsa kuthamanga kwa magazi mwa anthu omwe ali ndi kuthamanga kwa magazi.
Kafukufuku wina adapeza kuti kudya ma blueberries tsiku lililonse kwa milungu isanu ndi umodzi sikunasinthe kuthamanga kwa magazi. Komabe, idathandizira ntchito ya endothelial. (Chigawo chamkati cha arterioles, endothelium, chimakhudzidwa ndi ntchito zambiri zofunika za thupi, kuphatikizapo kuwongolera kuthamanga kwa magazi.)
Mpaka pano, ndi zochepa zomwe zimadziwika za chitetezo cha nthawi yayitali yowonjezera mabulosi abuluu. Komabe, sizikudziwika kuti ndi mabulosi angati omwe ali otetezeka kuti atenge.
Chifukwa mabulosi abuluu amatha kutsitsa shuga m'magazi, anthu omwe amamwa mankhwala a shuga ayenera kugwiritsa ntchito chowonjezera ichi mosamala.
Aliyense amene wachitidwapo opareshoni ayenera kusiya kumwa mabulosi abuluu patatsala milungu iwiri kuti achite opaleshoni yokonzekera chifukwa hypoglycemia imatha kuchitika.
Tingafinye mabulosi abuluu amapezeka mu makapisozi, tinctures, ufa, ndi zosungunuka madzi. Imapezeka m'masitolo ogulitsa zakudya zachilengedwe, ma pharmacies, komanso pa intaneti.
Palibe mlingo wamba wa mabulosi abuluu. Kufufuza kowonjezereka kumafunika musanadziwe kuti pali kusiyana kotani.
Tsatirani malangizo omwe ali patsamba lowonjezera, nthawi zambiri supuni imodzi ya ufa wowuma, piritsi limodzi (lokhala ndi 200 mpaka 400 mg wa mabulosi abuluu), kapena ma teaspoon 8 mpaka 10 a mabulosi abuluu.
Mabulosi abuluu amatengedwa kuchokera ku ma blueberries amtali omwe amabzalidwa kapena ang'onoang'ono amtchire. Sankhani mitundu ya organic yomwe kafukufuku akuwonetsa kuti ili ndi ma antioxidants ambiri ndi michere ina kuposa zipatso zosakhala organic.
Chonde dziwani kuti mabulosi abuluu amasiyana ndi masamba abuluu. Mabulosi a Bilberry amachokera ku zipatso za mabulosi abulu, ndipo masamba amatengedwa kuchokera kumasamba a buluu. Ali ndi maubwino ena opitilira, koma sasinthana.
Zolemba zowonjezera ziyenera kunena ngati zomwe zachokera ku zipatso kapena masamba, onetsetsani kuti mwayang'ana kuti mugule zomwe mukufuna. Onetsetsaninso kuti mwawerenga mndandanda wonse wazinthu. Opanga ambiri amawonjezera mavitamini ena, michere, kapena zosakaniza zamasamba kuti muchotse mabulosi abuluu.
Zina zowonjezera, monga vitamini C (ascorbic acid), zimatha kuwonjezera zotsatira za mabulosi abuluu, pomwe zina zimatha kuyanjana ndi mankhwalawa kapena kuyambitsa zovuta. Makamaka, zowonjezera za marigold zimatha kuyambitsa ziwengo mwa anthu omwe amakhudzidwa ndi ragweed kapena maluwa ena.
Komanso, yang'anani chisindikizo chodalirika cha chipani chachitatu, monga USP, NSF International, kapena ConsumerLab. Izi sizikutsimikizira kugwira ntchito kwa mankhwalawo, koma zimatsimikizira kuti zosakaniza zomwe zalembedwa pa lebulo ndizomwe mukupeza.
Kodi ndibwino kutenga mabulosi abuluu kuposa kudya mabulosi abuluu? Zipatso zonse za blueberries ndi mabulosi abuluu ndi magwero olemera a mavitamini ndi mchere. Kutengera kapangidwe kake, zowonjezera za mabulosi abuluu zitha kukhala ndi michere yambiri kuposa zipatso zonse.
Komabe, ulusiwo amachotsedwa panthawi yochotsa. Mabulosi abuluu amatengedwa ngati gwero labwino la ulusi, wokhala ndi magalamu 3.6 pa 1 chikho. Kutengera ndi zakudya zama calorie 2,000 patsiku, izi ndi 14 peresenti yazomwe mumalimbikitsidwa tsiku lililonse. Ngati zakudya zanu zilibe kale mu fiber, ma blueberries onse angakhale abwino kwa inu.
Ndi zakudya zina ziti kapena zowonjezera zomwe zili ndi anthocyanins? Zipatso zina ndi ndiwo zamasamba zokhala ndi anthocyanin zimaphatikizapo mabulosi akuda, yamatcheri, raspberries, makangaza, mphesa, anyezi wofiira, radishes, ndi nyemba. Zowonjezera anthocyanin zimaphatikizapo blueberries, acai, aronia, yamatcheri a marmalade, ndi elderberries.
Ngakhale kudakali koyambirira kwambiri kunena kuti mabulosi abuluu amatha kupewa kapena kuchiza matenda aliwonse, kafukufuku akuwonetsa kuti mabulosi abuluu ndi magwero amphamvu azakudya, kuphatikiza mavitamini, mchere, ndi ma antioxidants ofunikira. Ngati mukuganiza kutenga zowonjezera mabulosi abuluu, lankhulani ndi wothandizira zaumoyo wanu kuti adziwe ngati zili zoyenera kwa inu.
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Wolemba Kathy Wong Kathy Wong ndi katswiri wazakudya komanso wazaumoyo. Ntchito zake zimawonetsedwa pafupipafupi m'ma TV monga First For Women, Women's World ndi Natural Health.