Kathy Wong ni inzobere mu mirire akaba n'inzobere mu by'ubuzima. Akazi ke kagaragara kenshi mu itangazamakuru nka First For Women, Women's World na Natural Health.
Melissa Nieves, LND, RD, ni inzobere mu mirire kandi wemewe akaba n'inzobere mu mirire akora nk'inzobere mu mirire mu ndimi ebyiri. Yashinze blog y'imyambarire y'ibiribwa n'urubuga rwa interineti Nutricion al Grano ku buntu akaba atuye muri Texas.
Ifu ya Blueberry Extract ni inyongeramusaruro karemano ikomoka ku mutobe wa Blueberry. Ifu ya Blueberry Extract ni isoko ikungahaye ku ntungamubiri na antioxydants birimo ibimera by'ingirakamaro (harimo na flavonol quercetin) na anthocyanins, bivugwa ko bigabanya ububyimbirwe no gukumira indwara z'umutima na kanseri.
Mu buvuzi karemano, ikinyabutabire cy'ubururu cyizewe ko gifite akamaro kenshi ku buzima, harimo no kunoza ubuzima bw'imitsi. Akenshi gikoreshwa mu kuvura cyangwa gukumira indwara zikurikira:
Nubwo ubushakashatsi ku ngaruka z'ibikomoka kuri blueberry ku buzima ari buke, hari ubushakashatsi bwerekana ko blueberry zishobora kugira inyungu zimwe na zimwe.
Ubushakashatsi ku bimera bya blueberry n'ubumenyi bwakoreshejwe ku bimera bya blueberry bishya, ifu ya blueberry, cyangwa umutobe wa blueberry.
Mu bushakashatsi bwasohotse mu kinyamakuru Food & Function mu 2017, abashakashatsi basuzumye ingaruka zo mu bwenge zo kunywa ifu y’ubururu yumye mu buryo bwa frigo cyangwa umuti wa placebo ku itsinda ry’abana bari hagati y’imyaka 7 na 10. Nyuma y’amasaha atatu banywa ifu y’ubururu, abitabiriye bahawe akazi ko gutekereza. Mu bushakashatsi bwasohotse mu kinyamakuru Food & Function mu 2017, abashakashatsi basuzumye ingaruka zo mu bwenge zo kunywa ifu y’ubururu yumye mu buryo bwa frigo cyangwa umuti wa placebo ku itsinda ry’abana bari hagati y’imyaka 7 na 10. Nyuma y’amasaha atatu banywa ifu y’ubururu, abitabiriye bahawe akazi ko gutekereza. Mu bushakashatsi bwasohotse mu kinyamakuru Food & Function mu 2017, abashakashatsi basuzumye ingaruka zo mu mutwe zo kurya ifu y’ubururu yumye mu buryo bwa frigo cyangwa umuti wa placebo mu itsinda ry’abana bari hagati y’imyaka 7 na 10.Nyuma y'amasaha atatu bariye ifu y'ubururu, abitabiriye bahawe akazi ko gutekereza. Mu bushakashatsi bwakozwe mu 2017 bwasohotse mu kinyamakuru Food & Function, abashakashatsi basuzumye ingaruka zo mu mutwe zo kurya ifu y’ubururu yumye mu buryo bwa frigo cyangwa umuti wa placebo mu itsinda ry’abana bari hagati y’imyaka 7 na 10.Nyuma y'amasaha atatu bamaze kunywa ifu y'ubururu, abitabiriye bahawe akazi ko gutekereza. Abitabiriye bafashe ifu y'ubururu byagaragaye ko barangije akazi vuba cyane kurusha abari mu itsinda ry'abagenzuzi.
Ubururu bwumutse mu bukonje bushobora no kunoza imikorere y’ubwonko ku bantu bakuru. Urugero, mu bushakashatsi bwasohotse mu kinyamakuru cy’Uburayi cy’Imirire, abantu bari hagati y’imyaka 60 na 75 bariye ubururu bwumutse mu bukonje cyangwa imiti ya placebo mu gihe cy’iminsi 90. Abitabiriye ubushakashatsi barangije ibizamini byo gutekereza, kuringaniza no kugenda ku murongo mbere y’uko batangira, bongera kugaragara ku munsi wa 45 na 90.
Abafashe inzoga z'ubururu bagaragaje ubuhanga mu bizamini byo mu mutwe, harimo guhinduranya imirimo no kwiga ururimi. Ariko, nta n'ubwo bashoboye kugenda cyangwa kuringaniza.
Kunywa ibinyobwa bya blueberry bishobora kongera imibereho myiza y’umuntu. Ubushakashatsi bwasohotse mu 2017 bwakorewe ku bana n’urubyiruko banyoye ikinyobwa cya blueberry cyangwa placebo. Imitekerereze y’abitabiriye yapimwe amasaha abiri mbere na nyuma yo kunywa ikinyobwa.
Abashakashatsi basanze ikinyobwa cya blueberry cyongera ingaruka nziza ariko kitagira ingaruka nyinshi ku marangamutima mabi.
Muri raporo yo mu 2018 yasohotse mu kinyamakuru Review of Food Science and Nutrition, abashakashatsi basuzumye igeragezwa ryakorewe ku burozi cyangwa cranberries ryasohotse mbere mu rwego rwo kugenzura isukari mu maraso ku bantu barwaye diyabete yo mu bwoko bwa 2.
Mu isuzuma ryabo, basanze gukoresha inyunganiramirire y’ibinure cyangwa ifu (itanga miligarama 9.1 cyangwa 9.8 (mg) za anthocyanines, uko zikurikirana) mu gihe cy’ibyumweru 8 kugeza kuri 12 byafashije mu kugenzura urugero rw’isukari mu maraso ku bantu barwaye diyabete yo mu bwoko bwa 2.
Mu buvuzi karemano, ikinyabutabire cy'ubururu gifite akamaro ku buzima, harimo kunoza ubuzima bw'imitsi no gufasha kugabanya umuvuduko w'amaraso ku bantu bafite umuvuduko ukabije w'amaraso.
Ubundi bushakashatsi bwagaragaje ko kurya imbuto z'umukara buri munsi mu gihe cy'ibyumweru bitandatu bitagabanya umuvuduko w'amaraso. Ariko, byanogeje imikorere y'inyuma y'amaraso. (Urugingo rw'imbere rwa arteriole, endothelium, rugira uruhare mu mirimo myinshi y'ingenzi y'umubiri, harimo no kugenzura umuvuduko w'amaraso.)
Kugeza ubu, nta byinshi birazwi ku mutekano w'inyongeramusaruro y'ibikomoka kuri blueberry mu gihe kirekire. Ariko, ntabwo birazwi ingano y'ibikomoka kuri blueberry ishobora gufatwa neza.
Kubera ko ikinyabutabire cya blueberry gishobora kugabanya urugero rw'isukari mu maraso, abantu bafata imiti ya diyabete bagomba gukoresha iyi nyongeramusaruro bitonze.
Umuntu wese wabazwe agomba kureka gufata umuti wa blueberry nibura ibyumweru bibiri mbere y’uko abagwa kuko hashobora kubaho hypoglycemia.
Ifu y'ubururu iboneka mu tunyangingo, mu tunyangingo, mu ifu, no mu binyangingo bishongesha amazi. Iboneka mu maduka y'ibiribwa karemano, muri farumasi no kuri interineti.
Nta gipimo gisanzwe cy'umuti wa blueberry uhari. Hakenewe ubushakashatsi bwinshi mbere yuko hamenyekana ubwoko bw'umuti wizewe.
Kurikiza amabwiriza ari ku rupapuro rw'inyongera, ubusanzwe ikiyiko kimwe cy'ifu yumye, ikinini 1 (kirimo mg 200 kugeza 400 za blueberry concentrate), cyangwa utuyiko 8 kugeza 10 twa blueberry concentrate.
Ifu y'imbuto z'ubururu iboneka mu mbuto z'ubururu ndende zihingwa cyangwa imbuto nto zo mu gasozi. Hitamo ubwoko bw'umwimerere ubushakashatsi bwerekana ko bufite antioxydants nyinshi n'izindi ntungamubiri kurusha imbuto zitari iz'umwimerere.
Menya ko ifu y'ubururu itandukanye n'ifu y'ubururu. Ifu y'ubururu ikomoka ku mbuto z'ubururu, naho ifu y'ubururu ikomoka ku mababi y'igiti cy'ubururu. Ifite inyungu zimwe na zimwe, ariko ntishobora guhindurwa.
Ibirango by'inyongera bigomba kugaragaza niba icyo gicuruzwa ari icyavuye mu mbuto cyangwa amababi, bityo rero menya neza ko wagenzuye kugira ngo ubashe kugura icyo gicuruzwa wifuza. Nanone menya neza ko wasomye urutonde rwose rw'ibintu bikoreshwa. Inganda nyinshi zongera izindi vitamine, intungamubiri, cyangwa ibindi bintu bikomoka ku bimera kuri icyo gicuruzwa cy'ibimera.
Inyongeramusaruro zimwe na zimwe, nka vitamine C (aside ascorbic), zishobora kongera ingaruka z'ibikomoka kuri blueberry, mu gihe izindi zishobora kugira ingaruka mbi ku muti cyangwa zigatera ingaruka mbi. By'umwihariko, inyongeramusaruro za marigold zishobora gutera ingaruka mbi ku bantu bakunze kwandura ragweed cyangwa izindi ndabyo.
Nanone, reba ku kirango niba hari ikimenyetso cyizewe cy’umuntu wa gatatu, nka USP, NSF International, cyangwa ConsumerLab. Ibi ntibihamya ko ibicuruzwa bizakora neza, ariko bigaragaza ko ibintu biri ku kirango ari byo ubona mu by’ukuri.
Ese ni byiza gufata umuti wa blueberry kuruta kurya blueberry zose? Uduce twa blueberry zose n'uduce twa blueberry ni isoko ikungahaye kuri vitamine n'imyunyungugu. Bitewe n'uburyo bwo kubyaza umusaruro, inyongeramusaruro za blueberry zishobora kuba zirimo intungamubiri nyinshi kurusha imbuto zose.
Ariko, fibre zikurwaho mu gihe cyo gukuramo fibre. Imbuto z'ubururu zifatwa nk'isoko nziza ya fibre, aho garama 3.6 kuri buri gikombe 1. Ukurikije indyo ya karori 2.000 ku munsi, ibi ni 14% by'ifunguro ryawe rya buri munsi rya fibre. Niba indyo yawe isanzwe idafite fibre, fibre zose zishobora kuba nziza kuri wewe.
Ni ibihe biribwa cyangwa inyongeramusaruro zirimo anthocyanine? Izindi mbuto n'imboga bikungahaye kuri anthocyanine birimo imbuto z'umukara, sheri, raspberries, pomegranate, imizabibu, ibitunguru bitukura, radish, n'ibishyimbo. Inyongeramusaruro nyinshi za anthocyanine zirimo blueberries, acai, aronia, marmalade cherries, na elderberries.
Nubwo hakiri kare cyane kwemeza ko umuti wa blueberry ushobora gukumira cyangwa gukiza indwara iyo ari yo yose, ubushakashatsi bwerekana neza ko blueberry yose ari isoko ikomeye y’intungamubiri, harimo vitamine, imyunyungugu, na antioxydants z’ingenzi. Niba urimo gutekereza gufata inyongeramusaruro za blueberry, vugana n’umuganga wawe kugira ngo amenye niba ikubereye.
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Byanditswe na Kathy Wong Kathy Wong ni inzobere mu mirire n'ubuzima. Akazi ke kagaragara kenshi mu itangazamakuru nka First For Women, Women's World na Natural Health.