Izinzuzo eziyi-10 zezempilo eziqinisekisiwe zama-Blueberries

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Ufuna ukuthuthukisa impilo yakho ngamajikijolo? Bheka ezinye zezinzuzo zezempilo ezifakazelwe zalawa ma-blueberries emzimbeni wakho, njenge ukunciphisa izinga likashukela egazini kanye nokuvikelwa kwe-cholesterol

Amajikijolo aluhlaza angenye yezinto ezivamile, ezinomsoco, futhi ezinoshukela emndenini wamajikijolo. Ziyisinqumo esihle kakhulu sabantu abafuna ukudla okunama-calories aphansi. Amajikijolo ahamba phambili ohlwini lwama-superfoods emvelo amangalisayo. Banezimfanelo zokulwa nezifo, okubenza babe ukukhetha okungcono kakhulu kwesidalwa esinempilo. Amajikijolo anikeza ukuvikelwa kwezempilo kwakusihlwa. Cabangela ukuwangeza ekudleni kwakho. Zincane ngosayizi phakathi kwezinye izinhlobo zezithiyo ezinezakhi ezinomsoco kakhulu. Abantu abaningi bazibheka njengesithelo esikahle, esihlwabusayo nesithandwa kakhulu. Kodwa-ke, abanye abantu basazibuza ukuthi ama-blueberries agcina kanjani impilo yabo yesikhumba. Nazi izinzuzo eziyi-10 ezifakazelwe zezempilo zama-blueberries.

Ama-Blueberries Aphansi Nge-calories kodwa Aphezulu Ezakhiweni

Isigaba se-Vaccinium. I-Cyanococcus uhlobo lwesihlahla esitholakala emazweni asentshonalanga esikhiqiza umbala onsomi, oluhlaza okwesibhakabhaka. Izihlahla zama-blueberry zifana eduze nezihlahla ezikhiqiza ama-huckleberries nama-cranberries. Amajikijolo aluhlaza yimibala evame kakhulu enomsoco. Amajikijolo aqukethe amagremu angu-4 efayibha, 24% kavithamini C, 25% we-manganese, kanye no-36% wevithamini K. Lokhu kuwenza abe isithelo esingcono kakhulu sokudla okufanele. Futhi, aqukethe amagremu angu-15 okudla okunikeza amandla (ama-carbohydrate). Lesi sithelo siyisinqumo esihle kuwe njengoba sinikeza imisoco embalwa ebalulekile.

Ama-Blueberries ayinkosi ye-Antioxidant Foods

Ama-Antioxidants kuma-blueberries alungele umzimba wakho. Ama-blueberries aqukethe amazinga aphezulu kakhulu e-antioxidants kuyo yonke imifino nezithelo ezidumile. Lawa ma-antioxidants avikela umzimba kuma-radicals. Ama-radicals amahhala angalimaza kalula amaseli akuvikela ezifweni ezinjengomdlavuza noma umfutho wegazi ophakeme. Ama-antioxidants ku-hue ayingxenye ye-flavonoids. Ngaphansi kwaleli qembu, kukhona ama-anthocyanins, okungenye yezakhi ezisezithiyo ezinomthwalo wemfanelo wokunikeza imiphumela ebalulekile yezempilo emzimbeni wakho.

Yehlisa Amathuba Okulimala Kwe-DNA

Ama-Blueberries anesibopho sokuvikela umzimba wakho ezifweni ezinjengomdlavuza nokuguga. Abantu basheshe bakhule ngenxa yokulimala kwe-DNA. Lokhu kuyinto eyenzekayo nsuku zonke empilweni yomuntu. Umzimba wakho awukwazi ukulwa nokuguga ngaphambi kwesikhathi noma umdlavuza lapho kulimala i-DNA. Kodwa-ke, ama-blueberries anganciphisa ama-radicals mahhala futhi awavimbele ekulimazeni i-DNA yakho. Ungadla amajikijolo ayimpuphu noma amasha ukuze uthole imiphumela engcono.

Ukuvikelwa Kwe-Cholesterol

I-cholesterol ingenye yezakhi ezibalulekile egazini, futhi uma zonakalisiwe, lokhu kungase kubangele izinkinga zempilo. I-DNA namaseli kuxhunyaniswa ne-cholesterol. Uma sezifakwe i-oxidized, inhliziyo yakho ingase ibe nezifo. Kodwa-ke, njengoba ama-blueberries enama-antioxidants aphakeme kakhulu, angadliwa ukuvimbela i-cholesterol ukuthi yonakale. Futhi, lokhu kunciphisa izingozi eziphezulu zezifo zenhliziyo.

Kwangathi Kwehlisa Umfutho Wegazi

Umfutho wegazi ophakeme ubangelwa izici eziningi, kusukela ekukhuluphaleni kuya kuma-calories amaningi. Ukubhekana nalesi sifo akubanga wuhambo olulula kwabaningi. Kodwa-ke, ama-blueberries angena njengendlela yokuvimbela enganciphisa umfutho wegazi wakho ubuyele esimweni esivamile. Umfutho wegazi ophezulu uletha izimo zenhliziyo ezehlukene okungenzeka aziphephile. Ukudla amagremu angama-50 amajikijolo anamandla ngosuku kuzokusiza unciphise amathuba aphezulu okujwayela inhliziyo. Ukudla amajikijolo aluhlaza kwehlisa umfutho wegazi, ngokusho kocwaningo oluningi.

Bangase Basize Ukuvimbela Izifo Zenhliziyo

Ukusetshenziswa njalo kwama-hues kuvimbela ukulimala kwe-cholesterol futhi kwehlisa umfutho wegazi. Kodwa-ke, kufanele uqonde ukuthi lezi ezimbili azizona izifo kodwa ziyizici nje. Kungabaluleka ukwazi ukuthi i-hue ingasiza yini ukuvikela inhliziyo yakho ezifweni eziyingozi. Isifo senhliziyo singesinye sezimo zenhliziyo ezivamile ezibulala abantu abaningi emhlabeni jikelele. Kodwa-ke, ukusetshenziswa okuphezulu kwama-blueberries acebile ngama-anthocyanins kunciphisa ingozi yokuhlaselwa yinhliziyo. Njengoba kusekelwe ocwaningweni, abukho ubufakazi bokuthi ama-blueberries anganciphisa izingozi zenhliziyo.

Ama-Hues Angasiza Ukugcina Ukusebenza Kobuchopho Futhi Kuthuthukise Inkumbulo

Ubuchopho yisitho esibucayi kakhulu empilweni yomuntu. Ilawula yonke imisebenzi yansuku zonke yomzimba, kusukela ekulaleni, ukukhuluma, ukugijima, ukuhamba, ukuya ekusebenzeni. Ngakho-ke noma yikuphi ukuphazamiseka kwengqondo kungamisa yonke into. Ezimweni eziningi, ukungabi nandaba kushintsha ukusebenza kobuchopho, futhi ukucindezeleka kuletha inqubo yokuguga. Ucwaningo lubonisa ukuthi ama-blueberries anenzuzo kukho kokubili ukugcinwa kwenkumbulo nokusebenza kobuchopho. Amazinga aphezulu ama-antioxidants kuma-hues asiza ekugcineni ukusebenza kobuchopho bakho futhi abambezele ukwehla kwengqondo.

I-Anthocyanins ku-Blueberries Ingase ibe nemiphumela yokulwa nesifo sikashukela

Amajikijolo ahluke ngokuhlukile kwezinye izinhlobo zamajikijolo. Ngokungafani nezinye izithelo, ziqukethe inani elilinganayo le-sucrose. Isifo sikashukela sibangelwa ukushintshashintsha kwamazinga kashukela egazini futhi singabangela ukufa kalula uma singalawulwa. Ama-anthocyanins asesithelweni sama-blueberry kukholakala ukuthi anemiphumela enenzuzo kukho kokubili i-glucose metabolism kanye nokuzwela kwe-insulin. Ukumelana ne-insulin kungalawulwa ngokudla amajikijolo nsuku zonke ukuze kuthuthukiswe ukuzwela kwe-insulin nokunciphisa amazinga kashukela egazini. Ukuzwela kwe-insulin kunesibopho sokwehlisa ubungozi bohlobo 2 lwesifo sikashukela kanye nesifo se-metabolic.

Kungase Kusize Ukulwa Nezifo Zomchamo

Izifo zomgudu womchamo zingenye yezimo ezijwayeleke kakhulu kwabesifazane. I-cranberry yaziwa kakhulu ngokuvimbela lezi zifo. Njengoba ama-cranberries nama-blueberries ehlobene eduze, angakwazi ukwenza umsebenzi ofanayo. Amajikijolo aluhlaza kanye nama-cranberries aqukethe izinto ezilwa nokunamathela ezivimbela amagciwane afana ne-E. coli ukuthi aphazamise esinyeni. Futhi, lezi zinto zisebenza njengesithiyo ekuthelelekeni komgudu womchamo. Cabangela ukudla ama-blueberries noma ama-cranberries nsuku zonke ukuze uthole imiphumela engcono.

Bangase Banciphise Ukulimala Kwemisipha Ngemva Kokuzivocavoca Okuqinile

Ukuzivocavoca kubalulekile empilweni yakho. Nokho, ezinye ezifana nokuvivinya umzimba okukhandlayo zingabangela kalula ukukhathala noma ubuhlungu bemisipha. Ukukhathala okuzwakala ngemva kokuzivocavoca kuqhutshwa ukucindezeleka kwe-oxidation kanye nokubabomvu kwezicubu zemisipha. Kodwa-ke, i-blueberry iqukethe izithako ezinciphisa umonakalo wokunciphisa ubuhlungu nokululama kwemisipha.

Iphuzu Eliyinhloko

Ama-Blueberries angesinye sezithelo ezivame kakhulu futhi ezinomsoco kakhulu. Anempilo, ngaleyo ndlela awenze abe yisinqumo esiphelele kuwe. Lawa majikijolo aqukethe izinto ezahlukene ezizuzisa umzimba wakho. Bangathuthukisa ukusebenza kobuchopho, impilo yenhliziyo, nezinye izimo ezihlobene nempilo emzimbeni. Ngaphezu kwalokho, anemibala egqamile, amnandi, futhi ayajatshulelwa lapho esesimweni esiqandisiwe, esinamandla, noma esisha.

Okuthunyelwe kwakamuva ngu-Crystal Kadir (bona konke)

MS, Durham University
GP

Umsebenzi kadokotela womndeni uhlanganisa ukuhlukahluka okubanzi komtholampilo, okudinga ulwazi oluningi kanye ne-erudition evela kuchwepheshe. Nokho, ngikholelwa ukuthi into ebaluleke kakhulu ngodokotela womkhaya ukuba umuntu ngoba ukubambisana nokuqondana phakathi kukadokotela nesiguli kubalulekile ekuqinisekiseni ukunakekelwa kwezempilo okuphumelelayo. Ezinsukwini zami zokuphumula, ngiyathanda ukuba semvelweni. Kusukela ebuntwaneni, bengikuthanda kakhulu ukudlala i-chess nethenisi. Noma nini lapho nginesikhathi sokuphumula, ngijabulela ukuzungeza umhlaba.

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