Kathy Wong ninzobere mu mirire ninzobere mu buzima.Ibikorwa bye bigaragarira buri gihe mubitangazamakuru nka Bwa mbere Kubagore, Isi Yabagore nubuzima Kamere.
Melissa Nieves, LND, RD, ni umuganga w’imirire yemewe kandi ufite ibyokurya byemewe kandi akora akazi ko kuvura imirire ya telemedisine.Yashinze blog yerekana imyambarire yubuntu hamwe nurubuga Nutricion al Grano kandi atuye muri Texas.
Blueberry Extract ninyongera yubuzima busanzwe ikozwe mumitobe yubururu.Ibinyomoro bya Blueberry ni isoko ikungahaye ku ntungamubiri na antioxydants irimo ibimera bifite akamaro (harimo na flavonol quercetin) na anthocyanine, bibwira ko bigabanya gucana no kwirinda indwara z'umutima na kanseri.
Mu buvuzi karemano, ibishishwa bya blueberry byizera ko bifite akamaro kanini mubuzima, harimo nubuzima bwiza bwimitsi.Bikunze gukoreshwa mu kuvura cyangwa gukumira ibintu bikurikira:
Nubwo ubushakashatsi ku ngaruka zubuzima bwibikomoka ku bimera ari bike, ubushakashatsi bumwe bwerekana ko ubururu bushobora kugira inyungu zimwe.
Ubushakashatsi kuri blueberries no kumenya bwakoresheje ubururu bushya, ifu yubururu, cyangwa umutobe wubururu.
Mu bushakashatsi bwasohotse mu biribwa & Imikorere muri 2017, abashakashatsi basuzumye ingaruka zubwenge zo kunywa ifu yubururu yumye cyangwa ifu ya pisine ku itsinda ryabana bari hagati yimyaka 7 na 10. Nyuma yamasaha atatu nyuma yo kurya ifu yubururu, abitabiriye amahugurwa bari yahawe umurimo wo kumenya. Mu bushakashatsi bwasohotse mu biribwa & Imikorere muri 2017, abashakashatsi basuzumye ingaruka zubwenge zo kunywa ifu yubururu yumye cyangwa ifu ya pisine ku itsinda ryabana bari hagati yimyaka 7 na 10. Nyuma yamasaha atatu nyuma yo kurya ifu yubururu, abitabiriye amahugurwa bari yahawe umurimo wo kumenya. Mu bushakashatsi bwasohotse mu kinyamakuru Food & Function mu 2017, abashakashatsi basuzumye ingaruka zubwenge zo kurya ifu yubururu yumye cyangwa ifu ya pisine mu itsinda ryabana bafite hagati yimyaka 7 na 10.Nyuma yamasaha atatu nyuma yo kurya ifu yubururu, abitabiriye amahugurwa bahawe umurimo wo kumenya. Mu bushakashatsi bwakozwe mu mwaka wa 2017 bwasohotse mu kinyamakuru Food & Function, abashakashatsi basuzumye ingaruka zubwenge zo kurya ifu yubururu yumye yumye cyangwa ikibanza cya platbo mu itsinda ryabana bafite hagati yimyaka 7 na 10.Nyuma yamasaha atatu nyuma yo kurya ifu yubururu, abitabiriye amahugurwa bahawe umurimo wo kumenya.Abitabiriye gufata ifu yubururu wasangaga barangiza vuba vuba cyane abo mu itsinda rishinzwe kugenzura.
Ubukonje bwumye bwumye burashobora kandi kunoza ibintu bimwe na bimwe byimikorere yubwenge kubantu bakuru.Kurugero, mubushakashatsi bwasohotse mu kinyamakuru cy’iburayi cy’imirire, abantu bafite hagati y’imyaka 60 na 75 barya ibishishwa byumye bikonje cyangwa byumye mu minsi 90.Abitabiriye amahugurwa barangije ibizamini byo kumenya, kuringaniza no kugenda kuri baseline hanyuma bongera kugaragara kumunsi wa 45 na 90.
Abafashe ubururu bitwaye neza mugupima ubwenge, harimo guhinduranya imirimo no kwiga ururimi.Ariko, ntabwo kugenda cyangwa kuringaniza byateye imbere.
Kunywa ibinyobwa bya blueberry birashobora guteza imbere ubuzima bwiza.Ubushakashatsi bwasohotse mu 2017 bwarimo abana n’abakiri bato banywa ibinyobwa bya blueberry cyangwa umwanya wa platbo.Imyitwarire y'abitabiriye amahugurwa yasuzumwe amasaha abiri mbere na nyuma yo kunywa.
Abashakashatsi basanze ibinyobwa bya blueberry byongera ingaruka nziza ariko ntibyagize ingaruka nke kumarangamutima mabi.
Muri raporo yo mu mwaka wa 2018 yasohotse mu Isuzuma ry’ubumenyi bw’ibiribwa n’imirire, abashakashatsi basuzumye ibizamini by’amavuriro byashyizwe ahagaragara mbere y’ubururu cyangwa cranberries kugira ngo bagabanye isukari mu maraso muri diyabete yo mu bwoko bwa 2.
Mu isuzuma ryabo, basanze gukoresha ibishishwa bya blueberry cyangwa inyongeramusaruro (gutanga miligarama 9.1 cyangwa 9.8 (mg) za anthocyanine) mu byumweru 8 kugeza 12 byafashaga mu kugenzura isukari mu maraso ku bantu barwaye diyabete yo mu bwoko bwa 2.Ubwoko.
Mu buvuzi karemano, ibishishwa bya blueberry bifite akamaro k'ubuzima, harimo kuzamura ubuzima bw'amaraso no gufasha kugabanya umuvuduko w'amaraso ku bantu bafite umuvuduko ukabije w'amaraso.
Ubundi bushakashatsi bwerekanye ko kurya ubururu buri munsi mu byumweru bitandatu bidahindura umuvuduko wamaraso.Ariko, byateje imbere imikorere ya endoteliyale.(Igice cyimbere cya arterioles, endotelium, igira uruhare mubikorwa byinshi byingenzi byumubiri, harimo no kugenzura umuvuduko wamaraso.)
Kugeza magingo aya, bike bizwi kubijyanye numutekano wigihe kirekire wongeyeho ubururu.Ariko, ntabwo bizwi umubare wibimera bya blueberry bifite umutekano gufata.
Kubera ko ibishishwa bya blueberry bishobora kugabanya isukari mu maraso, abantu bafata imiti ya diyabete bagomba gukoresha iyi nyongera bitonze.
Umuntu wese wabazwe agomba guhagarika gufata ibimera byibura ibyumweru bibiri mbere yo kubagwa byateganijwe kuko hypoglycemia ishobora kubaho.
Ikirayi cya Blueberry kiraboneka muri capsules, tincure, ifu, hamwe nibikomoka kumazi.Iraboneka kububiko bwibiribwa bisanzwe, farumasi, no kumurongo.
Nta gipimo gisanzwe cya blueberry.Ubushakashatsi burakenewe mbere yuko urwego rwumutekano rushobora kugenwa.
Kurikiza icyerekezo kiri kuri label yinyongera, mubisanzwe ikiyiko 1 cyifu yumye, ibinini 1 (birimo mg 200 kugeza 400 mg ya blobe yubururu), cyangwa ikiyiko 8 kugeza 10 cyibihingwa bya blueberry.
Ikirayi cya Blueberry kiboneka mubuhinzi burebure buhingwa cyangwa buto buto bwo mu gasozi.Hitamo ubwoko kama ubushakashatsi bwerekana ko buri hejuru muri antioxydants nintungamubiri kuruta imbuto zidasanzwe.
Nyamuneka menya ko ibimera byubururu bitandukanye nibibabi bya blueberry.Ibinyomoro bya Bilberry biboneka mu mbuto z'ubururu, naho ibibabi bivamo amababi y'ibihuru by'ubururu.Bafite inyungu zuzuzanya, ariko ntizihinduka.
Ibirango byinyongera bigomba kuvuga niba ibivuye mu mbuto cyangwa amababi, bityo rero menya neza niba ushobora kugura ibicuruzwa ushaka.Kandi urebe neza ko wasomye urutonde rwibigize byose.Ababikora benshi bongeramo izindi vitamine, intungamubiri, cyangwa ibimera bikomoka kuri blueberry.
Bimwe mu byongeweho, nka vitamine C (acide acorbike), bishobora kongera ingaruka ziva mubururu, mugihe izindi zishobora gukorana nibiyobyabwenge cyangwa bigatera ingaruka mbi.By'umwihariko, inyongera ya marigold irashobora gutera allergie reaction kubantu bumva neza indabyo cyangwa izindi ndabyo.
Kandi, reba ikirango kubimenyetso byizewe byabandi, nka USP, NSF International, cyangwa ConsumerLab.Ibi ntabwo byemeza neza ibicuruzwa, ariko birerekana ko ibigize urutonde kuri label aribyo urimo kubona.
Nibyiza gufata ibimera byubururu kuruta kurya ubururu bwose?Ibinyomoro byose hamwe nubururu bwa blueberry ni isoko ikungahaye kuri vitamine n imyunyu ngugu.Ukurikije amata, inyongeramusaruro yubururu irashobora kuba irimo intungamubiri nyinshi kuruta imbuto zose.
Ariko, fibre ikurwaho mugihe cyo kuyikuramo.Ubururu bufatwa nk'isoko nziza ya fibre, hamwe na garama 3,6 ku gikombe 1.Ukurikije indyo ya karori 2000 kumunsi, iyi ni 14 ku ijana byifuzo bya fibre ya buri munsi.Niba indyo yawe isanzwe ibuze fibre, ubururu bwose bushobora kuba bwiza kuri wewe.
Ni ibihe bindi biribwa cyangwa inyongera birimo anthocyanine?Izindi mbuto n'imboga bikungahaye kuri anthocyanine zirimo blackberry, cheri, raspberries, amakomamanga, inzabibu, igitunguru gitukura, radis, n'ibishyimbo.Inyongera nyinshi za anthocyanin zirimo ubururu, acai, aroniya, cheri ya marmalade, hamwe na basaza.
Nubwo hakiri kare gufata umwanzuro ko ibimera byubururu bishobora gukumira cyangwa gukiza indwara iyo ari yo yose, ubushakashatsi bwerekana neza ko ubururu bwose ari isoko ikomeye yintungamubiri, harimo vitamine, imyunyu ngugu, na antioxydants ikomeye.Niba utekereza gufata inyongeramusaruro yubururu, vugana nubuvuzi bwawe kugirango umenye niba bikubereye.
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Krikoryan R., Shidler MD, Nash TA n'abandi.Blueberry inyongera itezimbere kwibuka mubantu bakuze.J Ubuhinzi bwibiryo.2010; 58 (7): 3996-4000.doi: 10.1021 / jf9029332
Zhu Yi, Sun Jie, Lu Wei n'abandi.Ingaruka zo kongeramo ubururu kumuvuduko wamaraso: isuzuma rifatika hamwe na meta-gusesengura ibizamini byamavuriro byateganijwe.J Hum Umuvuduko ukabije.2017; 31 (3): 165-171.doi: 10.1038 / jhh.2016.70
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Rocha DMUP, Caldas APS, da Silva BP, Hermsdorff HHM, Alfenas RCG.Ingaruka zo kurya ubururu na cranberry mugukumira glycemic muri diyabete yo mu bwoko bwa 2: isubiramo buri gihe.Crit Rev Ibiryo Sci Nutr.2018; 59 (11): 1816-1828.doi: 10.1080 / 10408398.2018.1430019
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Ishyirahamwe ryumutima wabanyamerika.Ibinyampeke byuzuye, ibinyampeke binonosoye hamwe na fibre y'ibiryo.Yavuguruwe ku ya 20 Nzeri 2016
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Byanditswe na Kathy Wong Kathy Wong numuhanga mu bijyanye nimirire ninzobere mubuzima.Ibikorwa bye bigaragarira buri gihe mubitangazamakuru nka Bwa mbere Kubagore, Isi Yabagore nubuzima Kamere.