9 Fa'idodin Lafiyar Bilberries

Wadatacce

• 1. Arziki mai gina jiki
• 2. Shirya mahaɗan shuka masu fa'ida
• 3. Zai iya inganta hangen nesa
• 4. Zai iya rage kumburi
• 5. Zai iya rage matakan suga a cikin jini
• 6. Zai iya inganta lafiyar zuciya
• 7–9. Sauran fa'idodi masu fa'ida
• Yadda ake kara bilberries a cikin abincinku
• Inganci dosages da kuma m illa
• Layin kasa

Bilberi (Vaccinium myrtillus) ƙanana ne, shuɗi mai 'shuɗi' yan asalin Arewacin Turai.

Sau da yawa ana ambaton su da shuɗin shuɗi na Turai, saboda suna da kamanceceniya da bayyanar su da shuwalin Arewacin Amurka ().

An yi amfani da Bilberries don dalilai na magani tun daga Tsararru na Zamani, yayin da ake amfani da ruwan 'ya'yan itace ga fentin lilin da takarda (2).

A zamanin yau, suna da alaƙa da fa'idodi daban-daban na kiwon lafiya, daga ingantaccen hangen nesa zuwa ƙananan sukarin jini da matakan cholesterol.

Anan akwai fa'idodi guda 9 masu tasowa na bilberries, duk suna tallafawa da ilimin kimiyya.

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

1. Arziki mai gina jiki

Kamar yawancin 'ya'yan itace, bilberries sune' ya'yan itace masu wadataccen abinci.

Tare da bayanan abinci mai kama da na blueberries, an fi sanin su da shuɗin shuke-shuke na Turai, saboda suna cikin dangin tsiro iri ɗaya kamar wannan sanannen ɗan itacen ().

Dangane da haka, ana iya tsammanin bilberries su bayar da kusan adadin kuzari 85, gram 15 na sukari da ke faruwa a yanayi, da kuma gram 4 na zare a kowace kofi (gram 148).

Hakanan ga blueberries, wataƙila suna ƙunshe da kusan kashi 85% na ruwa, da kuma yawan manganese da bitamin C da K ().

Takaitawa Bilberries ba su da ƙarancin adadin kuzari, amma kyakkyawan tushen ruwa, zare, manganese, da bitamin C da K.

2. Shirya mahaɗan shuka masu fa'ida

Bilberries suna da wadata a cikin antioxidants, waɗanda ke da mahaɗan tsire-tsire masu amfani waɗanda ke taimakawa kare jikinku daga lalacewa da cuta.

Bincike ya nuna cewa berriesa berriesan ciki, gami da shudaya, suna daga cikin abincin da ke da matakan girma na antioxidant. Saboda dangantaka ta kut da kut da shudawa, mai yiwuwa bilberiy su raba dukiyoyi iri ɗaya (,,).

Bilberries suna dauke da bitamin C da acid mai narkewa kuma sune kyakkyawan tushen anthocyanins, mai karfin flavonoid antioxidant wanda yake ba da ja, da shunayya, da shuɗi da fruitsa fruitsan bluea vegetablesan characteristica andan ganye (,).

Ana tsammanin Anthocyanins suna da alhakin yawancin waɗannan amfanin lafiyar 'ya'yan itacen.

Takaitawa Berry shine ɗayan mafi kyawun tushen abinci na antioxidants. Bilberries shine kyakkyawan tushen asalin anthocyanins, mai ikon antioxidant mai yiwuwa shine ke da alhakin fa'idodin lafiyarsu.

3. Zai iya inganta hangen nesa

Bilberries sun fi shahara saboda tasirin da suke da shi na inganta hangen nesa, musamman hangen nesa na dare.

Fewananan ƙananan karatu sunyi bincike game da waɗannan tasirin kwayar cutar akan hangen nesa na dare amma sun yanke shawarar cewa wannan fa'idar ba ta da goyan bayan shaidu masu ƙarfi ().

Wannan ya ce, bilberries na iya amfani da hangen nesa a wasu hanyoyi.

Studyaya daga cikin nazarin shekaru 2 a cikin mutanen da ke da cutar glaucoma, yanayin da ke haifar da rashin gani a hankali, ya gano cewa shan 120 mg na bilberry anthocyanins a kullum yana inganta aikin gani ta kusan 30%, yayin da rukunin placebo suka sami ci gaban aikin gani ().

Sauran nazarin suna ba da shawarar cewa ƙarawa tare da 160-480 MG na ƙwayar bilberry na foda a kowace rana na iya rage bushewar ido da sauran alamun alamun gajiya na ido da ke faruwa ta hanyar aiki tare da tashoshin nuna bidiyo (, 12,).

Koyaya, ana buƙatar ƙarin bincike don tabbatar da waɗannan fa'idodin.

Takaitawa Bilberries na iya inganta hangen nesa a cikin mutanen da ke da cutar glaucoma da rage gajiya da bushewar ido a cikin mutanen da ke aiki da tashoshin nuna bidiyo. Koyaya, ana buƙatar ƙarin bincike a wannan yankin.

4. Zai iya rage kumburi

Bilberries na iya taimakawa wajen yaƙar kumburi, wanda aka yi imanin cewa shi ne asalin cututtukan da yawa.

Wannan tasirin na iya zama wani bangare saboda abubuwan su na anthocyanins, wadanda suke antioxidants tare da abubuwan da ke da kumburi ().

A cikin nazarin mako 3, mutane da ke ɗaukar ƙarin abin da ke ƙunshe da 300 mg na bilberry anthocyanins yau da kullun sun sami raguwar 38-60% a cikin alamomin kumburi, idan aka kwatanta da ragin 4-6% a cikin rukunin wuribo ().

Abin da ya fi haka, karamin binciken na mako 4 ya lura cewa shan oci 11 (330 ml) na ruwan bilberry a kowace rana ya rage alamun alamun ƙonewa, idan aka kwatanta da placebo ().

Koyaya, ana buƙatar ƙarin bincike don tabbatar da waɗannan tasirin.

Takaitawa Bilberries suna da wadata a cikin anthocyanins, waɗanda sune antioxidants waɗanda zasu iya rage alamomin kumburi.

5. Zai iya rage matakan suga a cikin jini

Bilberries sanannen magani ne na ganye da ake amfani dashi don rage matakan sukarin jini a cikin mutane masu ciwon sukari na 2 ().

Masana sunyi imanin cewa 'ya'yan itacen sun hana fashewa da shayar da carbs a cikin hanjin ku, kamar sauran magunguna masu rage jini-().

Nazarin dabba ya ba da shawarar cewa anthocyanins a cikin bilberries na iya kuma motsa kwayar insulin, sinadarin hormone da ake bukata don taimakawa motsa suga daga jininka zuwa cikin kwayoyinku ().

Studyaya daga cikin binciken ya ruwaito cewa cirewar bilberry ya rage matakan sukarin jini a cikin manya da ke da ciwon sukari na 2 fiye da wuribo. Cirewar tayi daidai da gram 50 na sabbin bishiyoyi ().

Wani bincike na sati 8 ya nuna cewa abincin da aka wadata tare da sabbin bishiyoyi ya kara kwayar insulin a cikin manya masu fama da ciwo mai ciwuwa, wani rukuni na yanayin da ke kara kasadar kamuwa da cutar sikari ta 2, bugun jini, da cututtukan zuciya ().

Koyaya, ana buƙatar ƙarin nazarin ɗan adam kafin a iya yanke shawara mai ƙarfi.

Takaitawa Bilberries na iya haifar da ɓoyewar insulin da kuma hana ɓarkewar carbs a cikin hanjinku, duka biyun na iya taimakawa rage matakan sukarin jini. Duk da haka, ana buƙatar ƙarin nazarin ɗan adam.

6. Zai iya inganta lafiyar zuciya

Bilberries na iya amfani da lafiyar zuciyar ku.

Wannan na iya zama wataƙila saboda suna da wadataccen bitamin K, bitamin da ke taimakawa wajen hana samuwar daskarewar jini, rage haɗarin kamuwa da ciwon zuciya da shanyewar jiki (21).

Binciken gwajin-tube ya kara ba da shawarar cewa takamaiman cakuda anthocyanins a cikin bilberries na iya taimakawa rage saukar karfin jini ().

A cikin nazarin mako 8, mutane 35 da suka ɗauki cakuda na 'ya'yan itace daban-daban, gami da bilber, yau da kullun sun sami ci gaba na aikin platelet, hawan jini, da HDL (mai kyau) matakan cholesterol - duk alamomin da ke da alaƙa da lafiyayyar zuciya ().

A wani binciken na mako 12, mutanen da ke shan 320 mg na anthocyanins daga blackcurrants da bilberries yau da kullun sun sami karuwar 11% a HDL (mai kyau) cholesterol, kazalika da raguwar 14% a matakan LDL (mara kyau) cholesterol, idan aka kwatanta da ƙasa da 1% sauke a cikin ƙungiyar placebo ().

Duk da haka, ana buƙatar ƙarin bincike don tabbatar da waɗannan tasirin.

Takaitawa Bilberries na iya taimakawa rage saukar jini, rage LDL (mara kyau) cholesterol, kara HDL (mai kyau) cholesterol, da kuma kiyaye ka daga daskarewar jini, don haka inganta lafiyar zuciyar ka. Koyaya, ana buƙatar ƙarin nazarin ɗan adam.

7–9. Sauran fa'idodi masu fa'ida

Bilberries na iya bayar da ƙarin fa'idodin kiwon lafiya masu zuwa:

1. Zai iya inganta aikin kwakwalwa. Abubuwan haɗin bilberry na foda suna da alaƙa da ingantaccen dogon lokaci da ƙwaƙwalwar aiki a cikin tsofaffi ().
2. Zai iya kashe kwayoyin cuta. Karatun-bututun gwaji ya nuna cewa bilberries na iya samun tasirin kwayar cutar akan kwayoyin cuta masu cutarwa, kamar su Salmonella kuma Staphylococcus aureus (, ).
3. Zai iya inganta bayyanar cututtuka na ulcerative colitis (UC). Wani binciken da aka yi a cikin mutane 13 ya gano cewa yawan cin abinci na bilberry a kullum na rage kumburin ciki na hanji da dubura a cikin mutane masu cutar UC ().

Ka tuna cewa waɗannan karatun ba su da yawa, kuma wasu basu da rukunin wuribo, yana mai da wuya a tantance ko ƙarin abubuwan bilberry shine abin da ya haifar da fa'idodi mai fa'ida. Saboda haka, ana buƙatar ƙarin karatu.

Takaitawa Bilberries na iya inganta koyo da ƙwaƙwalwar ajiya a cikin tsofaffi, yaƙi da wasu ƙwayoyin cuta, da rage alamun ulcerative colitis. Koyaya, ana buƙatar ƙarin karatu don tabbatar da waɗannan tasirin.

Yadda ake kara bilberries a cikin abincinku

Akwai hanyoyi da yawa don ƙara bilberries a cikin abincinku.

Suna da irin wannan ɗanɗano mai ɗanɗano mai ɗanɗano fiye da shuɗi mai farin. Kuna iya cin su sabo ko busasshe, da kansu, ko kuma wani ɓangare na kowane girke-girke wanda zai haɗa da shuɗi mai launin shuɗi.

Misali, bilberries suna yin babban ƙari ga fanke, muffins, da sauran kayan da aka toya. Hakanan zaka iya haɗa su cikin santsi, oatmeal, salads, da yogurt parfaits.

Ari da, ana iya amfani da su don yin juji, ko kuma kawai za a iya murza su da cokali mai yatsu don amfani da su azaman saurin yaɗuwa a kan toast ɗin ku.

Bilarin Bilberry shine madadin hanya don ƙara wannan fruita fruitan itacen a abincinku. Ana iya samun su azaman saukad da ruwa ko a cikin nau'ikan allunan hoda ko kawunansu a cikin shagunan lafiya da kuma kan layi.

Koyaya, dukkan fruita fruitan itacen na iya zama mafi fa'ida, saboda tana iya samar da wasu abubuwan gina jiki da ba a samun su a mafi yawan kari.

Takaitawa Za a iya cin sabo da busasshen bilberi da kansu ko kuma a shigar da su cikin girke-girke iri-iri. Hakanan ana iya samun bilberi a cikin abubuwan ƙura da na ruwa.

Inganci dosages da kuma m illa

Ana ɗaukar bilberries amintacce ga yawancin mutane lokacin cinyewa a cikin adadin su.

Koyaya, mafi girman allurai da aka samo a wasu ƙarin na iya zama matsala, musamman idan aka ɗauki tsawan lokaci ().

Bilberries na iya ƙara haɗarin zub da jini a cikin mutanen da ke fama da cutar zub da jini ko waɗanda ke shan magungunan rage jini. Hakanan suna iya haifar da matakan sukarin jini ya ragu sosai a cikin waɗanda ke kan magunguna masu rage-sukari.

Bilarin Bilberry na iya zama ba lafiya ga yara, da mata masu ciki ko masu shayarwa. Hakanan zasu iya hulɗa tare da wasu magunguna, don haka tabbatar da tuntuɓar mai ba da lafiyar ku kafin ƙara su zuwa abincinku.

Kodayake wani lokacin ana amfani da shayin ganyen bilberry a matsayin magani na ganye, ana daukar ganyen mai guba ne kuma masana ba sa ba su shawarar wannan amfani ().

Limitedayyadaddun yawan karatun da manyan canje-canje a cikin sashi yana sa ya zama ƙalubale don ƙayyade kashi mafi inganci. Duk da haka, yawancin karatun ɗan adam sunyi amfani da ko'ina tsakanin gram 50 na sabbin bishiyoyi zuwa 500 MG na kari na bilberry.

Takaitawa Fresh bilberries gabaɗaya ana ɗaukarsu amintattu, amma manyan allurai da aka samo a wasu ƙarin na iya zama matsala. Yara, waɗanda ke shan wasu magunguna, da mata masu ciki da masu shayarwa na iya buƙatar kauce wa abubuwan karin sinadarin bilberry.

Layin kasa

Bilberries ƙananan shuɗi ne na Turai waɗanda ke da wadataccen abinci mai gina jiki da mahadi masu amfani.

Suna da alaƙa da rage kumburi da matakan sikarin jini, da inganta gani da lafiyar zuciya. Suna iya ma inganta aikin kwakwalwa, yaƙi da ƙwayoyin cuta, da rage alamun ulcerative colitis.

Kamar yadda lamarin yake tare da yawancin 'ya'yan itacen berry, bilberries sune lafiyayyen ƙari ga abincinku.