Blueberry muffins, blueberry smoothies, blueberry pancakes-wannan 'ya'yan itace mai dadi da alama sun sannuck a cikin yawa da muke so abinci. Kuma wannan ba wani abu mummuna ba ne. Blueberries suna chock-cike da na gina jiki.
Akwai nau'o'in blueberries da dama, kowannensu yana dauke da nau'o'in kwayoyin sunadarai, irin su anthocyanins, polyphenols, bitamin, da phytosterols.
Mafi sanannun abubuwan mallakar su na antioxidant, blueberries sunyi nazarin maganin wasu yanayi na kiwon lafiya irin su ciwon sukari, cututtuka, ciwon daji, da kuma cutar Alzheimer-duk da sakamakon da aka haɗu. Akwai ƙananan binciken da suka kalli ikon da blueberry ke da shi don kiyaye matakan kafe a rajistan.
Blueberries da Sakamakon su a kan Ruwa
Babu binciken da yawa game da cin abinci blueberries akan cholesterol da matakan triglyceride. Mafi yawan waɗannan nazarin an gudanar da dabbobi, kamar aladu da berayen. Wadannan dabbobi suna ciyar da abincin da ya kunshi blueberries dauke da kimanin kashi 4 na abinci na yau da kullum. A cikin wadannan nazarin, an lura cewa an rage dukkan nauyin cholesterol da kashi 8 cikin dari kuma an saukar da LDL cholesterol zuwa kashi 15 cikin dari bayan makonni takwas.
Abin takaici, akwai kawai nazarin da suka bincika sakamakon blueberry amfani a kan lipids a cikin mutane.
Wadannan karatun, wadanda suka shafi mutane masu lafiya da mutanen da ke fama da cututtuka, ba su ga wasu canje-canje masu yawa ba lokacin da aka cinye blueberries. Duk da haka, a cikin binciken daya, an lura cewa shan shan lita daya na lita na daskare-dried da sabo ne blueberries ya sauke da LDL da kashi 28 cikin 100. LDL mai haɓaka shi ne irin LDL wanda zai iya inganta ci gaban atherosclerosis .
Blueberries dauke da Cholesterol-saukar da kayan shafa
Duk da rashin karatu da ke nuna tasiri na blueberry akan rage yawan cholesterol, akwai koshin sunadarai masu kyau a cikin wannan 'ya'yan itace wanda ke da kayyadadden cholesterol:
- Ɗaya daga cikin binciken ya lura cewa pterostilbene na sinadarai da aka samu a blueberries na iya ɗaura zuwa PPAR-alpha (peroxisome proliferator activated receptor-alpha). Wannan furotin yana rage adadin lipids a cikin jini kuma yayi aiki kamar fibrates , wani nau'i na magungunan maganin lipid.
- Anthocyanin , an yi amfani da sinadarin sinadarin antioxidant mai zurfi, mai launin shuɗi mai launin blueberries da wasu 'ya'yan itatuwa, don nuna rashin daidaituwa ga LDL.
- Fiber, wanda ya ƙunshe da wasu 'ya'yan itatuwa da kuma kayan lambu, yana iya taimakawa wajen rage LDL cholesterol.
- Tsarin dabbobi , da aka samo a blueberries da sauran abinci mai lafiya, an nuna su a cikin nazarin don rage matakan LDL.
- Ana tsammanin Resveratrol ya rage matakan lipids ta hanyar ƙaddamar da ƙwayar ƙwayar ƙwayar ester cholesterol (CETP). Nazarin ya nuna cewa lokacin da wannan furotin ba ya aiki yadda ya dace, za a iya kara girman matakan ku.
Ya kamata ku hada da bishiyoyi a cikin ruwan ku?
Kodayake hukunci shine idan ko dai blueberries na iya rage ƙananan cholesterol da triglycerides, sun ƙunshi abubuwa masu yawa, masu amfani da ke da amfani da zasu taimaka wajen bunkasa lafiyar gaba daya.
Bugu da ƙari, blueberries suna dauke da abinci mai cin abinci cholesterol-suna da girma a LDL-ragewa fiber da phytosterols, yayin da kasancewa low a cikin m mai. Akwai hanyoyi da yawa don hada da wannan 'ya'yan itace mai dadi a cikin rage cin abinci na rage cin abinci na cholesterol, ciki har da:
- blending blueberries a cikin mafi kyau smoothie
- cin abinci mai sauki na blueberries a matsayin mai cin abinci mai sauri
- ta amfani da blueberries a matsayin topping don karin kumallo oatmeal ko yogurt
- kunshi blueberries cikin sauran abinci, kamar yin amfani da blueberries a matsayin mai yatsa ko haɗuwa a gefe - zaka iya ƙara su zuwa kayan zaki maras nauyi
Idan ba ku son dandano blueberries, akwai wani zaɓi don ɗaukar karin kayan ciki dauke da blueberries ko wani tsantsa daga cikin sunadaran lafiya.
Duk da haka, ya kamata ka tabbata cewa ka yi magana da mai bada sabis na kiwon lafiya wanda zai fara ƙarin kariyar blueberry. Wasu karin kayan ciki na blueberry zasu iya ƙunsar wasu samfurori waɗanda zasu iya hulɗa tare da wasu magunguna da kake ɗaukar ko ƙãra wasu yanayin kiwon lafiya.
> Sources:
> Basu A, Du M, Leyva MJ et al. Blueberries rage yawan cututtukan zuciya na zuciya da jijiyoyin jini a cikin maza da mata masu karuwa da ciwon zuciya. J Nutr 2010; 150: 1582-1587.
> Kalt W, Foote K, Fillmore SAE et al. Hanyoyin blueberry ciyar a kan plasma lipids a aladu. Br J Nutr 2008; 100: 70-78.
> Tsarin Tsarin. (2014). Blueberry [Monograph].
> Tonstad S, Klemsdal TO, Landaas S et al. Babu wani tasiri a kan ƙara yawan abincin ruwa akan dan jini da kuma cututtuka na zuciya. Br J Nutr 2006; 96: 993-996.