Kathy Wong waa khabiir ku takhasusay nafaqada iyo daryeelka caafimaadka. Shaqadeeda waxaa si joogto ah looga soo bandhigaa warbaahinta sida First For Women, Women's World iyo Natural Health.
Melissa Nieves, LND, RD, waa khabiir cunto oo diiwaangashan iyo khabiir cunto oo shati haysta oo ka shaqeeya cunto-yaqaan laba luqadood ku hadla oo ku takhasusay daawada telemedicine. Waxay aasaastay baloogga moodada cuntada ee bilaashka ah iyo mareegta Nutricion al Grano waxayna ku nooshahay Texas.
Soosaarka Blueberry waa kaabis caafimaad oo dabiici ah oo laga sameeyay casiirka blueberry ee xoogga badan. Soosaarka Blueberry waa ilo qani ah oo nafaqooyin iyo antioxidants ah oo ka kooban isku-dhisyo dhir oo faa'iido leh (oo ay ku jiraan flavonol quercetin) iyo anthocyanins, kuwaas oo la rumeysan yahay inay yareeyaan bararka oo ay ka hortagaan cudurrada wadnaha iyo kansarka.
Daawada dabiiciga ah, soosaarka blueberry waxaa la rumeysan yahay inuu leeyahay faa'iidooyin caafimaad oo badan, oo ay ku jiraan caafimaadka xididdada dhiigga oo wanaagsan. Badanaa waxaa loo isticmaalaa in lagu daaweeyo ama looga hortago xaaladaha soo socda:
In kasta oo cilmi-baaris lagu sameeyay saameynta caafimaad ee soosaarka blueberry uu aad u kooban yahay, haddana daraasado qaar ayaa sheegaya in blueberries-ku ay yeelan karaan faa'iidooyin gaar ah oo suurtagal ah.
Daraasado ku saabsan blueberries iyo garashada ayaa loo isticmaalay blueberries cusub, budada blueberry, ama casiirka blueberry ee la isku daray.
Daraasad lagu daabacay Food & Function sannadkii 2017, cilmi-baarayaashu waxay baareen saameynta garashada ee cunista budada blueberry ee la qaboojiyey ama placebo ee koox carruur ah oo da'doodu u dhaxayso 7 iyo 10. Saddex saacadood ka dib markii la cunay budada blueberry, ka qaybgalayaasha waxaa la siiyay shaqo garasho. Daraasad lagu daabacay Food & Function sannadkii 2017, cilmi-baarayaashu waxay baareen saameynta garashada ee cunista budada blueberry ee la qaboojiyey ama placebo ee koox carruur ah oo da'doodu u dhaxayso 7 iyo 10. Saddex saacadood ka dib markii la cunay budada blueberry, ka qaybgalayaasha waxaa la siiyay shaqo garasho. Daraasad lagu daabacay joornaalka Cuntada & Shaqada sanadkii 2017, cilmi-baarayaashu waxay baareen saameynta garashada ee cunista budada blueberry ee la qaboojiyey ama placebo ee koox carruur ah oo da'doodu u dhaxayso 7 ilaa 10 sano.Saddex saacadood ka dib markii la cunay budada blueberry-ka, ka qaybgalayaasha waxaa la siiyay shaqo garasho. Daraasad la sameeyay 2017 oo lagu daabacay joornaalka Food & Function, cilmi-baarayaashu waxay baareen saameynta garashada ee cunista budada blueberry ee la qaboojiyey ama placebo ee koox carruur ah oo da'doodu u dhaxayso 7 ilaa 10 sano.Saddex saacadood ka dib markii la cunay budada blueberry, ka qaybgalayaasha waxaa la siiyay shaqo garasho. Ka qaybgalayaasha qaatay budada blueberry waxaa la ogaaday inay si aad ah uga dhaqso badan yihiin kuwa kooxda xakamaynta.
Buluugyada la qaboojiyey ee la qaboojiyey ayaa sidoo kale horumarin kara qaar ka mid ah dhinacyada shaqada garashada ee dadka waaweyn. Tusaale ahaan, daraasad lagu daabacay Joornaalka Nafaqada Yurub, dadka da'doodu u dhaxayso 60 ilaa 75 sano waxay cuneen buluugyada la qaboojiyey ee la qaboojiyey ama placebo muddo 90 maalmood ah. Ka qaybgalayaashu waxay dhammaystireen imtixaannada garashada, dheelitirka iyo socodka bilowga ah waxayna dib u soo muuqdeen maalmaha 45 iyo 90.
Kuwa qaatay blueberries waxay si fiican uga soo baxeen imtixaanada garashada, oo ay ku jiraan beddelka shaqada iyo barashada luqadda. Si kastaba ha ahaatee, socodka iyo dheelitirka midna ma soo hagaagin.
Cabitaanka cabitaannada blueberry waxay hagaajin karaan fayoobaanta shakhsi ahaaneed. Daraasad la daabacay 2017 ayaa ku lug lahayd carruur iyo dhallinyaro qaangaar ah oo cabbay cabitaan blueberry ah ama placebo. Niyadda ka qaybgalayaasha waxaa la qiimeeyay laba saacadood ka hor iyo ka dib cabitaanka cabitaanka.
Cilmi-baarayaashu waxay ogaadeen in cabitaanka blueberry uu kordhiyay saameynta wanaagsan laakiin uusan saameyn badan ku lahayn shucuurta taban.
Warbixin 2018 ah oo lagu daabacay Dib-u-eegista Sayniska Cuntada iyo Nafaqada, cilmi-baarayaashu waxay dib u eegeen tijaabooyin caafimaad oo hore loo daabacay oo ku saabsan blueberries ama cranberries si loo xakameeyo sonkorta dhiigga ee nooca 2aad ee sonkorowga.
Dib-u-eegistooda, waxay ogaadeen in isticmaalka soosaarka blueberry ama kaabisyada budada ah (oo bixiya 9.1 ama 9.8 milligrams (mg) oo anthocyanins ah, siday u kala horreeyaan) muddo 8 ilaa 12 toddobaad ah ay waxtar u lahayd xakamaynta heerarka sonkorta dhiigga ee dadka qaba nooca 2aad ee sonkorowga.
Daawada dabiiciga ah, soosaarka blueberry wuxuu leeyahay faa'iidooyin caafimaad, oo ay ku jiraan hagaajinta caafimaadka xididdada dhiigga iyo ka caawinta yareynta cadaadiska dhiigga ee dadka qaba dhiigkarka.
Daraasad kale ayaa lagu ogaaday in cunista blueberries maalin kasta muddo lix toddobaad ah aysan hagaajin cadaadiska dhiigga. Si kastaba ha ahaatee, waxay hagaajisay shaqada endothelial-ka. (Lakabka ugu hooseeya ee xididdada dhiigga, endothelium, wuxuu ku lug leeyahay hawlo badan oo muhiim ah oo jirka ah, oo ay ku jiraan nidaaminta cadaadiska dhiigga.)
Ilaa hadda, wax yar ayaa laga ogyahay badbaadada dheeraadka ah ee laga helo soosaarka blueberry ee muddada dheer. Si kastaba ha ahaatee, lama oga inta ay ammaan tahay in la qaato soosaarka blueberry.
Maadaama soosaarka blueberry uu hoos u dhigi karo heerarka sonkorta dhiigga, dadka qaata daawooyinka sonkorowga waa inay si taxaddar leh u isticmaalaan kabkaan.
Qof kasta oo qalliin lagu sameeyay waa inuu joojiyaa qaadashada soosaarka blueberry ugu yaraan laba toddobaad ka hor qalliinka loo qorsheeyay sababtoo ah hypoglycemia ayaa dhici karta.
Soosaarka Blueberry waxaa laga heli karaa kaabsal, tinctures, budo, iyo soosaarayaal biyo ku milma. Waxaa laga heli karaa dukaamada cuntada dabiiciga ah, farmashiyeyaasha, iyo internetka.
Ma jiro qiyaas caadi ah oo laga soo saaray blueberry. Cilmi-baaris dheeraad ah ayaa loo baahan yahay ka hor inta aan la go'aamin meel ammaan ah.
Raac tilmaamaha ku qoran calaamadda dheeraadka ah, badanaa 1 qaado oo budo qalalan ah, 1 kiniin (oo ka kooban 200 ilaa 400 mg oo ah isku-darka buluugga), ama 8 ilaa 10 qaado oo shaah ah oo ah isku-darka buluugga.
Soosaarka blueberry-ga waxaa laga helaa blueberries-ka dhaadheer ee la beero ama blueberries-ka duurjoogta ah ee yaryar. Dooro noocyada dabiiciga ah ee daraasaduhu muujinayaan inay ka badan yihiin antioxidants-ka iyo nafaqooyinka kale marka loo eego miraha aan dabiiciga ahayn.
Fadlan ogow in soosaarka blueberry uu ka duwan yahay soosaarka caleenta blueberry. Soosaarka Bilberry waxaa laga helaa midhaha blueberry, soosaarka caleentuna waxaa laga helaa caleenta geedka blueberry. Waxay leeyihiin faa'iidooyin is dulsaaran, laakiin lama beddeli karo.
Calaamadaha dheeraadka ah waa inay sheegaan haddii soosaarku ka yimid miro ama caleemo, markaa hubi inaad hubiso si aad u iibsan karto badeecada aad rabto. Sidoo kale hubi inaad akhrido liiska maaddooyinka oo dhan. Soo-saareyaal badan ayaa ku dara fiitamiinno kale, nafaqooyin, ama walxo dhir ah soosaarka blueberry.
Qaar ka mid ah kaabista, sida fiitamiin C (ascorbic acid), waxay kor u qaadi karaan saameynta soosaarka blueberry, halka kuwa kalena ay la falgalaan daawada ama ay sababi karaan falcelin xun. Gaar ahaan, kaabista marigold waxay sababi kartaa falcelin xasaasiyadeed dadka xasaasiyadda u leh geed ama ubaxyo kale.
Sidoo kale, hubi calaamadda shaabad dhinac saddexaad ah oo la isku halleyn karo, sida USP, NSF International, ama ConsumerLab. Tani ma dammaanad qaadayso waxtarka badeecada, laakiin waxay caddaynaysaa in maaddooyinka ku qoran calaamadda ay yihiin waxa aad dhab ahaantii helayso.
Ma ka wanaagsan tahay in la qaato soosaarka blueberry halkii laga cuni lahaa blueberry oo dhan? Soosaarka blueberry oo dhan iyo soosaarka blueberry waa ilo hodan ah oo fiitamiinno iyo macdano ah. Iyada oo ku xidhan qaacidada, kaabisyada soo saarista blueberry waxay ka koobnaan karaan qiyaaso nafaqo oo ka sarreeya miraha oo dhan.
Si kastaba ha ahaatee, faybarka waa la saaraa inta lagu jiro habka soo saarista. Blueberries waxaa loo arkaa inay yihiin ilo wanaagsan oo faybar ah, iyadoo 3.6 garaam halkii koobba. Iyada oo ku saleysan cuntada 2,000 kaloori maalintii, tani waa 14 boqolkiiba qaadashada faybarka maalinlaha ah ee lagu taliyay. Haddii cuntadaadu ay horeba ugu yar tahay faybarka, blueberries oo dhan ayaa laga yaabaa inay kuu fiicnaato.
Cuntooyin ama kaabisyo kale noocee ah ayaa ku jira anthocyanins? Miraha iyo khudaarta kale ee hodanka ku ah anthocyanin waxaa ka mid ah blackberries, jeeriga, raspberries, rummaan, canab, basasha cas, radishes, iyo digirta. Kaabayaasha anthocyanin ee badan waxaa ka mid ah blueberries, acai, aronia, jeeriga marmalade, iyo elderberries.
In kasta oo ay aad u horeeyso in la soo gabagabeeyo in soosaarka blueberry uu ka hortagi karo ama daaweyn karo cudur kasta, cilmi-baaristu waxay si cad u muujineysaa in blueberry oo dhan uu yahay ilo awood leh oo nafaqooyin ah, oo ay ku jiraan fiitamiinno, macdanno, iyo antioxidants muhiim ah. Haddii aad ka fiirsaneyso inaad qaadato kaabisyada soosaarka blueberry, la hadal bixiyahaaga daryeelka caafimaadka si aad u ogaato inay adiga kugu habboon tahay.
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Krikoryan R., Shidler MD, Nash TA et al. Kaabayaasha Blueberry waxay hagaajiyaan xusuusta dadka waayeelka ah. J Agro-food chemistry. 2010;58(7):3996-4000. doi: 10.1021/jf9029332
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Waxaa qortay Kathy Wong Kathy Wong waa khabiir ku takhasusay cuntada iyo caafimaadka. Shaqadeeda waxaa si joogto ah looga soo bandhigaa warbaahinta sida First For Women, Women's World iyo Natural Health.