Kathy Wong waa nafaqeeye iyo xirfadle daryeel caafimaad.Shaqadeeda si joogto ah ayaa loogu soo bandhigaa warbaahinta sida First For Women, World Women's iyo Caafimaadka Dabiiciga ah.
Melissa Nieves, LND, RD, waa cunto yaqaan diiwaan gashan iyo cunto yaqaan shati leh oo u shaqeeya sidii cunto yaqaan telemedicine ah oo laba luqale ah.Waxay aasaastay blog-ka moodada cuntada bilaashka ah iyo mareegta Nutricion al Grano waxayna ku nooshahay Texas.
Soosaarka blueberry waa kaab caafimaad oo dabiici ah oo laga sameeyay casiirka blueberry oo la uruuriyay.Soosaaray blueberry waa il qani ah oo nafaqooyin ah iyo antioxidants oo ay ku jiraan xeryahooda dhirta faa'iido leh (oo ay ku jiraan flavonol quercetin) iyo anthocyanins, kuwaas oo loo maleynayo inay yareeyaan bararka iyo ka hortagga cudurrada wadnaha iyo kansarka.
Daawooyinka dabiiciga ah, soosaarka blueberry waxaa la rumeysan yahay inuu leeyahay faa'iidooyin caafimaad oo badan, oo ay ku jiraan caafimaadka xididada oo la hagaajiyay.Inta badan waxaa loo isticmaalaa in lagu daweeyo ama looga hortago xaaladaha soo socda:
In kasta oo cilmi-baadhis ku saabsan saamaynta caafimaad ee laga soosaaray blueberry ay aad u xaddidan tahay, cilmi-baadhisyada qaarkood waxay soo jeedinayaan in blueberries ay yeelan karto faa'iidooyin suurtagal ah.
Daraasadaha ku saabsan blueberries iyo garashada waxay adeegsadeen blueberries cusub, budada blueberry, ama casiirka blueberry.
Daraasad lagu daabacay Food & Function ee 2017, cilmi-baarayaashu waxay baareen saamaynta garashada ee isticmaalka budada blueberry ee la qalajiyey ama placebo ee koox carruur ah oo da'doodu u dhaxayso 7 iyo 10. Saddex saacadood ka dib qaadashada budada blueberry, ka qaybgalayaashu waxay ahaayeen la siiyay hawl garasho. Daraasad lagu daabacay Food & Function ee 2017, cilmi-baarayaashu waxay baareen saamaynta garashada ee isticmaalka budada blueberry ee la qalajiyey ama placebo ee koox carruur ah oo da'doodu u dhaxayso 7 iyo 10. Saddex saacadood ka dib qaadashada budada blueberry, ka qaybgalayaashu waxay ahaayeen la siiyay hawl garasho. Daraasad lagu daabacay joornaalka Food & Function ee 2017, cilmi-baarayaashu waxay baareen saameynta garashada ee cunista budada blueberry ee la qalajiyey ama placebo ee koox caruur ah oo da'doodu u dhaxayso 7 ilaa 10 sano.Saddex saacadood ka dib markii la cunay budada blueberry, ka qaybgalayaasha waxaa la siiyay hawl garasho. Daraasad 2017 ah oo lagu daabacay joornaalka Food & Function, cilmi-baarayaashu waxay baareen saameynta garashada ee cunista budada blueberry ee la qalajiyey ama placebo ee koox caruur ah oo da'doodu u dhaxayso 7 ilaa 10 sano.Saddex saacadood ka dib markii la cunay budada blueberry, ka qaybgalayaasha waxaa la siiyay hawl garasho.Ka-qaybgalayaasha qaatay budada blueberry-ka ayaa la ogaaday inay hawsha si aad uga dhakhso badan u dhammaystiraan kuwa ku jira kooxda kantaroolka.
blueberries la qaboojiyey ayaa sidoo kale wanaajin kara qaybo ka mid ah hawlaha garashada ee dadka waaweyn.Tusaale ahaan, daraasad lagu daabacay Joornaalka Nafaqada ee Yurub, dadka da'doodu u dhaxayso 60 ilaa 75 waxay cuneen blueberries barafaysan ama placebo muddo 90 maalmood ah.Ka qaybgalayaashu waxay dhammeeyeen imtixaannada garashada, dheelitirnaanta iyo socodka ee gunta waxayna dib u soo baxeen maalmihii 45 iyo 90.
Kuwa qaatay blueberries waxay si fiican u sameeyeen imtixaanada garashada, oo ay ku jiraan beddelka shaqada iyo barashada luqadda.Si kastaba ha ahaatee, socodka iyo dheelitirka midna ma hagaagin.
Cabitaanka cabitaannada blueberry waxay wanaajin kartaa fayoobida shakhsi ahaaneed.Daraasad la daabacay 2017 ayaa ku lug lahayd carruur iyo dhallinyaro waaweyn oo cabbay cabitaanka blueberry ama placebo.Dareenka ka qaybgalayaasha ayaa la qiimeeyay laba saacadood ka hor iyo ka dib cabitaanka cabitaanka.
Cilmi-baadhayaashu waxay ogaadeen in cabitaanka blueberry uu kordhay saameyn togan laakiin uu saameyn yar ku leeyahay dareenka xun.
Warbixin 2018 ah oo lagu daabacay Dib u eegista Sayniska Cunnada iyo Nafaqada, cilmi-baarayaashu waxay dib u eegeen tijaabooyin caafimaad oo hore loo daabacay ee blueberries ama cranberries si loo xakameeyo sonkorta dhiigga ee nooca 2 ee sonkorowga.
Dib-u-eegistooda, waxay ogaadeen in isticmaalka laga soosaaray blueberry ama supplements budada ah (oo bixisa 9.1 ama 9.8 milligrams (mg) ee anthocyanins, siday u kala horreeyaan) 8 ilaa 12 toddobaad waxay waxtar u leedahay xakamaynta heerarka sonkorta dhiigga ee dadka qaba nooca 2 ee sonkorowga.nooca.
Daawada dabiiciga ah, soosaarka blueberry wuxuu leeyahay faa'iidooyin caafimaad, oo ay ku jiraan hagaajinta caafimaadka xididdada dhiigga iyo caawinta hoos u dhigista cadaadiska dhiigga ee dadka qaba dhiig karka.
Daraasad kale ayaa lagu ogaaday in cunista blueberries maalin kasta lix toddobaad aysan wanaajin cadaadiska dhiigga.Si kastaba ha ahaatee, waxay hagaajisay shaqada endothelial.(Lakabka ugu hooseeya ee arterioles, endothelium, wuxuu ku lug leeyahay hawlo badan oo jirka ah oo muhiim ah, oo ay ku jiraan nidaaminta cadaadiska dhiigga.)
Ilaa hadda, wax yar ayaa laga og yahay badbaadada kaabitaanka soosaarka blueberry ee muddada-dheer.Si kastaba ha ahaatee, lama yaqaan inta laga soosaaray blueberry ay badbaado u tahay in la qaato.
Sababtoo ah soosaarka blueberry wuxuu hoos u dhigi karaa heerarka sonkorta dhiigga, dadka qaata daawooyinka sonkorowga waa inay si taxadar leh u isticmaalaan kabkan.
Qof kasta oo qaliin lagu sameeyay waa inuu joojiyo qaadashada laga soosaaray blueberry ugu yaraan laba usbuuc ka hor qaliinka la qorsheeyay sababtoo ah hypoglycemia ayaa dhici karta.
Soosaarka blueberry waxaa lagu heli karaa kaabsal, tinctures, budo, iyo biyo-milmi kara.Waxaa laga heli karaa dukaamada cuntada dabiiciga ah, farmashiyaha, iyo online.
Ma jiro qiyaas caadi ah oo laga soosaaray blueberry.Cilmi baaris dheeraad ah ayaa loo baahan yahay ka hor inta aan la go'aamin xadka badbaadada leh.
Raac tilmaamaha ku yaal calaamadda dheeriga ah, badiyaa 1 qaado oo budo qalalan, 1 kiniin ah (oo ka kooban 200 ilaa 400 mg oo blueberry ah), ama 8 ilaa 10 qaado oo ah uruur blueberry.
Miraha blueberry waxaa laga helaa blueberries dhaadheer oo la beeray ama blueberries duurjoogta ah oo yaryar.Dooro noocyo dabiici ah oo ay daraasaduhu muujinayaan inay ka sarreeyaan antioxidants iyo nafaqooyinka kale marka loo eego midhaha aan organic ahayn.
Fadlan ogow in laga soosaaray blueberry uu ka duwan yahay soosaarista caleen blueberry.Soosaarida Bilberry waxaa laga helaa midhaha blueberry, iyo caleenta caleenta waxaa laga helaa caleemaha baadiyaha blueberry.Waxay leeyihiin faa'iidooyin is dulsaaran, laakiin lama beddeli karo.
Calaamadaha dheeraadka ah waa inay sheegaan haddii laga soosaaray midhaha ama caleemaha, markaa hubi inaad hubiso si aad u iibsato alaabta aad rabto.Sidoo kale hubi inaad akhrido dhammaan liiska walxaha.Soosaarayaal badan ayaa ku dara fiitamiino kale, nafaqooyin, ama maaddooyinka dhirta laga soosaaray blueberry.
Qaar ka mid ah kaabisyada, sida fitamiin C (ascorbic acid), ayaa laga yaabaa inay kor u qaadaan saameynta soosaarka blueberry, halka kuwa kale ay la falgalaan daroogada ama ay keenaan falcelin xun.Gaar ahaan, supplements marigolds waxay keeni kartaa dareen-celin xasaasiyadeed dadka u nugul ragweed ama ubaxyo kale.
Sidoo kale, ka hubi calaamadda shaabad la isku halayn karo oo dhinac saddexaad ah, sida USP, NSF International, ama ConsumerLab.Tani ma dammaanad qaadayso waxtarka alaabta, laakiin waxay caddaynaysaa in maaddooyinka ku qoran calaamaddu ay yihiin waxa aad dhab ahaantii helayso.
Miyay ka wanaagsan tahay inaad qaadato soosaar blueberry intii aad cuni lahayd blueberries oo dhan?Blueberries oo dhan iyo soosaaryada blueberry waa ilo qani ah oo fiitamiino iyo macdan ah.Iyada oo ku xidhan caanaha, kaabayaasha soosaaray blueberry waxaa laga yaabaa inay ku jiraan qiyaaso nafaqo oo sarreeya marka loo eego midhaha oo dhan.
Si kastaba ha ahaatee, fiilooyinka ayaa la saaraa inta lagu jiro habka soo saarista.Blueberries waxaa loo arkaa il wanaagsan oo fiber ah, oo leh 3.6 garaam 1 koobkiiba.Iyada oo ku saleysan cunto ah 2,000 oo kalooriyo ah maalintii, tani waa 14 boqolkiiba qaadashada maalinlaha ah ee fiber-ka ee lagu taliyey.Haddii cuntadaadu ay hore ugu yaraatay fiber, blueberries oo dhan ayaa kuu fiicnaan karta.
Waa maxay cuntooyinka kale ama kaabisyada ay ku jiraan anthocyanins?Miraha iyo khudaarta kale ee anthocyanin-ku hodanka ku ah waxaa ka mid ah blackberries, cherry, raspberries, rummaan, canab, basasha cas, dabocase, iyo digirta.Kaabayaasha sare ee anthocyanin waxaa ka mid ah blueberries, acai, aronia, jeeriga marmalade, iyo berryberry.
Iyadoo ay goor hore tahay in la soo gabagabeeyo in laga soosaaray blueberry ay ka hortagi karto ama daaweyn karto cudur kasta, cilmi-baaristu waxay si cad u muujinaysaa in blueberries oo dhan ay yihiin ilo awood leh oo nafaqo leh, oo ay ku jiraan fiitamiinada, macdanta, iyo antioxidants muhiimka ah.Haddii aad ka fekereyso qaadashada kaabayaasha laga soosaaray blueberry, la hadal bixiyaha xanaanada caafimaadkaaga si aad u go'aamiso haddii ay kugu habboon tahay.
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Waxaa qortay Kathy Wong Kathy Wong waa cunto yaqaan iyo xirfadle caafimaad.Shaqadeeda si joogto ah ayaa loogu soo bandhigaa warbaahinta sida First For Women, World Women's iyo Caafimaadka Dabiiciga ah.