Kathy Wong ndi katswiri wazakudya komanso wa zaumoyo. Ntchito yake imapezeka nthawi zonse m'manyuzipepala monga First For Women, Women's World ndi Natural Health.
Melissa Nieves, LND, RD, ndi katswiri wolembetsa zakudya komanso katswiri wovomerezeka wa zakudya yemwe amagwira ntchito ngati katswiri wolankhulana ndi anthu awiri pa intaneti. Iye anayambitsa blog yaulere ya mafashoni azakudya ndi tsamba lawebusayiti la Nutricion al Grano ndipo amakhala ku Texas.
Blueberry Extract ndi chowonjezera chachilengedwe cha thanzi chopangidwa kuchokera ku madzi a blueberry okhuthala. Blueberry Extract ndi gwero lolemera la michere ndi ma antioxidants okhala ndi mankhwala opindulitsa a zomera (kuphatikizapo flavonol quercetin) ndi anthocyanins, zomwe zimaganiziridwa kuti zimachepetsa kutupa ndikuletsa matenda a mtima ndi khansa.
Mu mankhwala achilengedwe, chotsitsa cha blueberry chimakhulupirira kuti chili ndi ubwino wambiri pa thanzi, kuphatikizapo thanzi labwino la mitsempha yamagazi. Nthawi zambiri chimagwiritsidwa ntchito pochiza kapena kupewa matenda otsatirawa:
Ngakhale kuti kafukufuku wokhudza zotsatira za blueberry extract pa thanzi ndi wochepa, kafukufuku wina akusonyeza kuti blueberries ikhoza kukhala ndi ubwino winawake.
Kafukufuku pa mabuluberi ndi nzeru wagwiritsa ntchito mabuluberi atsopano, ufa wa mabuloberi, kapena madzi a mabuloberi.
Mu kafukufuku wofalitsidwa mu Food & Function mu 2017, ofufuza adafufuza zotsatira za kuzindikira za kumwa ufa wa blueberry wouma mufiriji kapena placebo pa gulu la ana azaka zapakati pa 7 ndi 10. Maola atatu atamwa ufa wa blueberry, ophunzirawo adapatsidwa ntchito yozindikira. Mu kafukufuku wofalitsidwa mu Food & Function mu 2017, ofufuza adafufuza zotsatira za kuzindikira za kumwa ufa wa blueberry wouma mufiriji kapena placebo pa gulu la ana azaka zapakati pa 7 ndi 10. Maola atatu atamwa ufa wa blueberry, ophunzirawo adapatsidwa ntchito yozindikira. Mu kafukufuku wofalitsidwa mu magazini ya Food & Function mu 2017, ofufuza adafufuza zotsatira za kuzindikira za kudya ufa wa blueberry wouma mufiriji kapena placebo m'gulu la ana azaka zapakati pa 7 ndi 10.Patatha maola atatu atamwa ufa wa mabulosi, ophunzirawo anapatsidwa ntchito yowunikira. Mu kafukufuku wa 2017 wofalitsidwa mu magazini ya Food & Function, ofufuza adafufuza zotsatira za kuzindikira za kudya ufa wa blueberry wouma mufiriji kapena placebo m'gulu la ana azaka zapakati pa 7 ndi 10.Patatha maola atatu atamwa ufa wa blueberry, ophunzirawo anapatsidwa ntchito yowunikira. Ophunzira omwe adamwa ufa wa blueberry adapezeka kuti amamaliza ntchitoyi mwachangu kwambiri kuposa omwe anali m'gulu lowongolera.
Mabuluu ouma mufiriji angathandizenso kuti anthu akuluakulu azigwira bwino ntchito yawo yozindikira zinthu. Mwachitsanzo, mu kafukufuku wofalitsidwa mu European Journal of Nutrition, anthu azaka zapakati pa 60 ndi 75 adadya mabuluu ouma mufiriji kapena placebo kwa masiku 90. Ophunzirawo adamaliza mayeso a ubongo, kulinganiza bwino zinthu komanso kuyenda bwino poyamba ndipo adawonekeranso pa masiku 45 ndi 90.
Anthu omwe adamwa mabulosi abuluu adachita bwino kwambiri pa mayeso amisala, kuphatikizapo kusintha ntchito ndi kuphunzira chilankhulo. Komabe, kuyenda kapena kukhazikika sikunasinthe.
Kumwa zakumwa za blueberry kungathandize kuti munthu akhale ndi thanzi labwino. Kafukufuku wofalitsidwa mu 2017 adakhudza ana ndi achinyamata omwe adamwa chakumwa cha blueberry kapena placebo. Maganizo a ophunzirawo adawunikidwa maola awiri asanayambe kumwa komanso atamwa.
Ofufuzawo adapeza kuti chakumwa cha buluu chimawonjezera zotsatira zabwino koma sichinakhudze kwambiri malingaliro oipa.
Mu lipoti la 2018 lomwe linasindikizidwa mu Review of Food Science and Nutrition, ofufuza adawunikanso mayeso azachipatala omwe adasindikizidwa kale a mabuloberi kapena ma cranberries kuti achepetse shuga m'magazi mwa odwala matenda a shuga amtundu wachiwiri.
Mu ndemanga yawo, adapeza kuti kugwiritsa ntchito chotsitsa cha buluu kapena zowonjezera ufa (zopereka ma milligram 9.1 kapena 9.8 (mg) a anthocyanins, motsatana) kwa masabata 8 mpaka 12 kunali kothandiza poletsa kuchuluka kwa shuga m'magazi mwa anthu omwe ali ndi matenda a shuga amtundu wa 2.
Mu mankhwala achilengedwe, chotsitsa cha blueberry chili ndi ubwino pa thanzi, kuphatikizapo kukonza thanzi la mitsempha yamagazi komanso kuthandiza kuchepetsa kuthamanga kwa magazi mwa anthu omwe ali ndi kuthamanga kwa magazi.
Kafukufuku wina adapeza kuti kudya mabuloberi tsiku lililonse kwa milungu isanu ndi umodzi sikunawongolere kuthamanga kwa magazi. Komabe, kunawongolere kugwira ntchito kwa endothelium. (Gawo lamkati mwa arterioles, endothelium, limakhudzidwa ndi ntchito zambiri zofunika m'thupi, kuphatikizapo kuwongolera kuthamanga kwa magazi.)
Mpaka pano, palibe chomwe chikudziwika bwino chokhudza chitetezo cha kuwonjezera kwa mabulosi abuluu kwa nthawi yayitali. Komabe, sizikudziwika kuti ndi kuchuluka kotani kwa mabulosi abuluu komwe kuli kotetezeka kumwa.
Popeza kuti chotsitsa cha mabulosi abuluu chimatha kuchepetsa shuga m'magazi, anthu omwe akumwa mankhwala a shuga ayenera kugwiritsa ntchito chowonjezera ichi mosamala.
Aliyense amene wachitidwa opaleshoni ayenera kusiya kumwa blueberry extract milungu iwiri asanachite opaleshoni yokonzedweratu chifukwa hypoglycemia ikhoza kuchitika.
Chotsitsa cha mabulosi abuluu chimapezeka m'ma kapisozi, ma tincture, ufa, ndi zotsitsa zosungunuka m'madzi. Chimapezeka m'masitolo ogulitsa zakudya zachilengedwe, m'ma pharmacies, komanso pa intaneti.
Palibe mlingo wokhazikika wa chotsitsa cha mabulosi abuluu. Kafukufuku wowonjezereka akufunika kuti adziwe mtundu wotetezeka wa mankhwala.
Tsatirani malangizo omwe ali pa chizindikiro chowonjezera, nthawi zambiri supuni imodzi ya ufa wouma, piritsi limodzi (lokhala ndi 200 mpaka 400 mg ya blueberry concentrate), kapena supuni 8 mpaka 10 za blueberry concentrate.
Chotsitsa cha mabuloberi chimapezeka kuchokera ku mabuloberi ataliatali omwe amalimidwa kapena mabuloberi ang'onoang'ono akuthengo. Sankhani mitundu yachilengedwe yomwe kafukufuku akuwonetsa kuti ili ndi ma antioxidants ambiri ndi michere ina kuposa zipatso zopanda organic.
Dziwani kuti chotsitsa cha blueberry ndi chosiyana ndi chotsitsa cha tsamba la blueberry. Chotsitsa cha blueberry chimachokera ku chipatso cha blueberry, ndipo chotsitsa cha tsamba chimachokera ku masamba a blueberry bush. Zili ndi ubwino wofanana, koma sizingasinthidwe.
Zolemba zowonjezera ziyenera kunena ngati chotsitsacho chachokera ku zipatso kapena masamba, choncho onetsetsani kuti mwayang'ana kuti mugule chinthu chomwe mukufuna. Onetsetsaninso kuti mwawerenga mndandanda wonse wa zosakaniza. Opanga ambiri amawonjezera mavitamini ena, michere, kapena zosakaniza za zitsamba ku chotsitsa cha buluu.
Ma supplements ena, monga vitamini C (ascorbic acid), angapangitse kuti ma blueberry extract agwire bwino ntchito, pomwe ena angakhudzidwe ndi mankhwalawa kapena kuyambitsa zotsatira zoyipa. Makamaka, ma marigold supplements angayambitse ziwengo kwa anthu omwe ali ndi vuto la ragweed kapena maluwa ena.
Komanso, yang'anani chizindikirocho kuti muwone ngati pali chizindikiro chodalirika cha chipani chachitatu, monga USP, NSF International, kapena ConsumerLab. Izi sizikutsimikizira kuti chinthucho chigwira ntchito bwino, koma zimatsimikizira kuti zosakaniza zomwe zili pa chizindikirocho ndi zomwe mukupezadi.
Kodi ndi bwino kumwa blueberry extract kuposa kudya blueberries yonse? Ma blueberries onse ndi blueberry extracts ndi magwero ambiri a mavitamini ndi mchere. Kutengera ndi njira yopangira, zowonjezera za blueberry extract zitha kukhala ndi michere yambiri kuposa zipatso zonse.
Komabe, ulusi umachotsedwa panthawi yochotsa. Mabulosi abuluu amaonedwa kuti ndi gwero labwino la ulusi, wokhala ndi magalamu 3.6 pa chikho chimodzi. Kutengera ndi zakudya zama calories 2,000 patsiku, izi ndi 14 peresenti ya zakudya zomwe mumalimbikitsidwa kudya tsiku lililonse za ulusi. Ngati zakudya zanu zili kale ndi ulusi wochepa, mabulosi abuluu athunthu angakhale abwino kwa inu.
Ndi zakudya zina ziti kapena zowonjezera zomwe zili ndi anthocyanins? Zipatso ndi ndiwo zamasamba zina zokhala ndi anthocyanins ndi monga mabulosi akuda, ma cherries, raspberries, mapomegranate, mphesa, anyezi ofiira, radish, ndi nyemba. Zowonjezera zambiri za anthocyanin ndi ma blueberries, acai, aronia, ma cherries a marmalade, ndi ma elderberries.
Ngakhale kuti n’koyambirira kwambiri kunena kuti chotsitsa cha buluu chingateteze kapena kuchiritsa matenda aliwonse, kafukufuku akusonyeza momveka bwino kuti mabuluu onse ndi gwero lamphamvu la michere, kuphatikizapo mavitamini, mchere, ndi ma antioxidants ofunikira. Ngati mukuganiza zomwa zowonjezera za chotsitsa cha buluu, lankhulani ndi dokotala wanu kuti mudziwe ngati chili choyenera kwa inu.
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Yolembedwa ndi Kathy Wong Kathy Wong ndi katswiri wa zakudya komanso zaumoyo. Ntchito yake imapezeka nthawi zonse m'manyuzipepala monga First For Women, Women's World ndi Natural Health.