Kathy Wong ƙwararriyar masaniyar abinci ce kuma ƙwararriyar ma'aikaciyar kula da lafiya. Ana nuna ayyukanta akai-akai a kafafen yaɗa labarai kamar First For Women, Women's World da Natural Health.
Melissa Nieves, LND, RD, ƙwararriyar masaniyar abinci ce mai rijista kuma ƙwararriyar masaniyar abinci mai lasisi wacce ke aiki a matsayin ƙwararren mai ilimin abinci mai harsuna biyu. Ta kafa shafin yanar gizo na kayan abinci kyauta da gidan yanar gizo na Nutricion al Grano kuma tana zaune a Texas.
Ruwan 'Blueberry Extract' wani ƙarin abinci ne na halitta wanda aka yi daga ruwan 'blueberry' mai ƙarfi. Ruwan 'Blueberry' wani tushen abinci ne mai gina jiki da antioxidants wanda ke ɗauke da sinadarai masu amfani ga tsirrai (gami da flavonol quercetin) da anthocyanins, waɗanda ake tsammanin suna rage kumburi da hana cututtukan zuciya da ciwon daji.
A cikin maganin halitta, ana kyautata zaton ruwan blueberry yana da fa'idodi da yawa ga lafiya, gami da inganta lafiyar jijiyoyin jini. Sau da yawa ana amfani da shi don magance ko hana waɗannan yanayi:
Duk da cewa bincike kan tasirin ruwan blueberry a lafiyar jiki yana da iyaka, wasu bincike sun nuna cewa blueberry na iya samun wasu fa'idodi masu yuwuwa.
Nazarin da aka yi kan blueberries da fahimta sun yi amfani da sabbin blueberries, foda blueberry, ko ruwan blueberry concentrate.
A cikin wani bincike da aka buga a cikin Food & Function a shekarar 2017, masu bincike sun binciki tasirin fahimta na shan foda blueberry da aka daskare ko placebo ga ƙungiyar yara tsakanin shekaru 7 zuwa 10. Awanni uku bayan shan foda blueberry, an ba wa mahalarta aikin fahimta. A cikin wani bincike da aka buga a cikin Food & Function a shekarar 2017, masu bincike sun binciki tasirin fahimta na shan foda blueberry da aka daskare ko placebo ga ƙungiyar yara tsakanin shekaru 7 zuwa 10. Awanni uku bayan shan foda blueberry, an ba wa mahalarta aikin fahimta. A cikin wani bincike da aka buga a mujallar Food & Function a shekarar 2017, masu bincike sun binciki tasirin fahimta na cin foda blueberry busasshe ko placebo a cikin rukunin yara 'yan shekara 7 zuwa 10.Bayan sa'o'i uku da shan garin blueberry, an ba wa mahalarta aikin fahimta. A cikin wani bincike da aka buga a shekarar 2017 a mujallar Food & Function, masu bincike sun binciki tasirin fahimta na cin foda blueberry busasshe ko placebo a cikin rukunin yara 'yan shekara 7 zuwa 10.Awa uku bayan shan foda mai launin shuɗi, an ba wa mahalarta aikin fahimta. An gano cewa mahalarta da suka sha foda mai launin shuɗi sun kammala aikin da sauri fiye da waɗanda ke cikin rukunin kulawa.
Busasshen blueberries da aka daskare na iya inganta wasu fannoni na aikin fahimta a cikin manya. Misali, a cikin wani bincike da aka buga a cikin Jaridar Abinci ta Turai, mutane masu shekaru 60 zuwa 75 sun ci busasshen blueberries ko placebo na tsawon kwanaki 90. Mahalarta sun kammala gwaje-gwajen fahimta, daidaito da tafiya a farkon kuma sun sake bayyana a ranakun 45 da 90.
Waɗanda suka sha blueberries sun fi samun sakamako mai kyau a gwaje-gwajen fahimta, ciki har da sauya ayyuka da koyon harshe. Duk da haka, babu wani ci gaba a tafiya ko daidaito.
Shan abubuwan sha na blueberry na iya inganta jin daɗin rayuwa. Wani bincike da aka buga a shekarar 2017 ya shafi yara da matasa waɗanda suka sha abin sha na blueberry ko placebo. An tantance yanayin mahalarta sa'o'i biyu kafin da kuma bayan shan abin sha.
Masu binciken sun gano cewa abin shan blueberry yana ƙara tasirinsa amma bai yi wani tasiri sosai kan mummunan motsin rai ba.
A cikin wani rahoto na shekarar 2018 da aka buga a cikin Review of Food Science and Nutrition, masu bincike sun yi bitar gwaje-gwajen asibiti da aka buga a baya na blueberries ko cranberries don rage sukarin jini a cikin ciwon suga na nau'in 2.
A cikin bitar da suka yi, sun gano cewa amfani da ruwan blueberry ko kuma foda (wanda ke samar da milligrams 9.1 ko 9.8 (mg) na anthocyanins, bi da bi) na tsawon makonni 8 zuwa 12 yana da amfani wajen daidaita matakan sukari a cikin jini a cikin mutanen da ke fama da ciwon sukari na nau'in 2.
A cikin maganin gargajiya, ruwan 'ya'yan itace blueberry yana da fa'idodi ga lafiya, gami da inganta lafiyar jijiyoyin jini da taimakawa rage hawan jini ga mutanen da ke da hawan jini.
Wani bincike ya gano cewa cin blueberries kowace rana tsawon makonni shida bai inganta hawan jini ba. Duk da haka, ya inganta aikin endothelium. (Matsakaicin matakin jijiyoyin jini, endothelium, yana da hannu a cikin muhimman ayyuka da yawa na jiki, gami da daidaita hawan jini.)
Zuwa yanzu, ba a san komai game da amincin ƙarin ruwan 'ya'yan itacen blueberry na dogon lokaci ba. Duk da haka, ba a san adadin ruwan 'ya'yan itacen blueberry da za a iya sha ba.
Saboda ruwan blueberry zai iya rage yawan sukari a jini, mutanen da ke shan magungunan ciwon suga ya kamata su yi amfani da wannan ƙarin maganin da taka tsantsan.
Duk wanda aka yi masa tiyata ya kamata ya daina shan ruwan 'ya'yan itace blueberry aƙalla makonni biyu kafin a yi masa tiyata domin yana iya haifar da raguwar sukari a jini.
Ana samun ruwan 'blueberry' a cikin capsules, tinctures, foda, da kuma ruwan 'ya'yan itace masu narkewa cikin ruwa. Ana samunsa a shagunan abinci na halitta, shagunan magani, da kuma a yanar gizo.
Babu wani magani na yau da kullun na ruwan 'ya'yan itace blueberry. Ana buƙatar ƙarin bincike kafin a iya tantance adadin da ya dace.
Bi umarnin da ke kan lakabin kari, yawanci cokali 1 na busasshen foda, kwamfutar hannu 1 (mai ɗauke da 200 zuwa 400 MG na blueberry concentrate), ko kuma cokali 8 zuwa 10 na blueberry concentrate.
Ana samun ruwan 'ya'yan itacen Blueberry daga dogayen 'ya'yan itacen blueberry ko ƙananan 'ya'yan itacen blueberry na daji. Zaɓi nau'ikan halittu waɗanda bincike ya nuna sun fi yawan antioxidants da sauran abubuwan gina jiki fiye da 'ya'yan itatuwa marasa Organic.
A lura cewa ruwan blueberry ya bambanta da ruwan blueberry. Ana samun ruwan bilberry daga 'ya'yan itacen blueberry, kuma ana samun ruwan ganye daga ganyen bishiyar blueberry. Suna da wasu fa'idodi masu kama da juna, amma ba za a iya musanya su ba.
Ya kamata a rubuta sunayen ƙarin sinadaran idan ruwan 'ya'yan itace ne ko ganye, don haka tabbatar da duba don ku iya siyan samfurin da kuke so. Haka kuma ku tabbata kun karanta cikakken jerin sinadaran. Yawancin masana'antun suna ƙara wasu bitamin, abubuwan gina jiki, ko sinadaran ganye a cikin ruwan 'ya'yan itace.
Wasu kari, kamar bitamin C (ascorbic acid), na iya ƙara tasirin ruwan blueberry, yayin da wasu kuma na iya yin mu'amala da maganin ko kuma haifar da mummunan sakamako. Musamman ma, kari na marigold na iya haifar da rashin lafiyan ga mutanen da ke fama da rashin lafiyar ragweed ko wasu furanni.
Haka kuma, duba lakabin don samun ingantaccen hatimin ɓangare na uku, kamar USP, NSF International, ko ConsumerLab. Wannan ba ya tabbatar da ingancin samfurin, amma yana tabbatar da cewa sinadaran da aka jera a kan lakabin sune ainihin abin da kuke samu.
Shin ya fi kyau a sha ruwan blueberry fiye da a ci ruwan blueberry gaba ɗaya? Ruwan blueberry gaba ɗaya da ruwan blueberry suna da wadataccen tushen bitamin da ma'adanai. Dangane da dabarar, ƙarin ruwan blueberry na iya ƙunsar ƙarin adadin abubuwan gina jiki fiye da 'ya'yan itatuwa gaba ɗaya.
Duk da haka, ana cire zare a lokacin cirewa. Ana ɗaukar Blueberries a matsayin kyakkyawan tushen zare, tare da gram 3.6 a kowace kofi 1. Dangane da abincin da ke ɗauke da adadin kuzari 2,000 a rana, wannan shine kashi 14 cikin 100 na abincin da ake ba da shawarar ku ci kowace rana na fiber. Idan abincinku ya riga ya rasa fiber, blueberries gaba ɗaya na iya zama mafi kyau a gare ku.
Wadanne abinci ko kari ne ke ɗauke da anthocyanins? Sauran 'ya'yan itatuwa da kayan lambu masu ɗauke da anthocyanin sun haɗa da blackberries, ceri, raspberries, rumman, inabi, albasa ja, radishes, da wake. Karin anthocyanin masu yawa sun haɗa da blueberries, acai, aronia, marmalade ceri, da elderberries.
Duk da cewa lokaci ya yi da za a yanke hukunci cewa ruwan blueberry zai iya hana ko warkar da kowace cuta, bincike ya nuna a fili cewa cikakken blueberry tushen sinadarai ne masu ƙarfi, gami da bitamin, ma'adanai, da mahimman antioxidants. Idan kuna tunanin shan ƙarin ruwan blueberry, yi magana da mai ba da sabis na kiwon lafiya don tantance ko ya dace da ku.
Ma Li, Sun Zheng, Zeng Yu, Luo Ming, Yang Jie. Tsarin kwayoyin halitta da tasirin magani na abubuwan da ke aiki na blueberries akan cututtukan ɗan adam na yau da kullun. Int J Mol Sci. 2018;19(9). doi: 10.3390/ijms19092785
Krikoryan R., Shidler MD, Nash TA da sauransu. Karin kayan lambu na Blueberry suna inganta ƙwaƙwalwa a cikin tsofaffi. J Agro-food chemistry. 2010;58(7):3996-4000. doi: 10.1021/jf9029332
Zhu Yi, Sun Jie, Lu Wei da sauransu. Tasirin ƙarin blueberry akan hawan jini: bita mai tsari da kuma nazarin gwaje-gwajen asibiti da bazuwar. J Hum Hypertension. 2017;31(3):165-171. doi: 10.1038/jhh.2016.70
White AR, Shaffer G., Williams KM Tasirin buƙatun fahimta kan aikin zartarwa bayan shan blueberry na daji a cikin yara 'yan shekara 7 zuwa 10. aikin abinci. 2017;8(11):4129-4138. doi: 10.1039/c7fo00832e
Miller MG, Hamilton DA, Joseph JA, Shukitt-Hale B. Blueberries masu cin abinci suna inganta fahimta ga tsofaffi a cikin gwajin da aka yi bazuwar, makafi biyu, da kuma placebo. Mujallar abinci ta Turai. 2017. 57(3): 1169-1180. doi: 10.1007/s00394-017-1400-8.
Khalid S, Barfoot KL, May G, da sauransu. Tasirin flavonoids masu ƙamshi na blueberry akan yanayi a cikin yara da matasa. abubuwan gina jiki. 2017;9(2). doi: 10.3390/nu9020158
Rocha DMUP, Caldas APS, da Silva BP, Hermsdorff HHM, Alfenas RCG. Tasirin amfani da blueberry da cranberry akan sarrafa glycemic a cikin ciwon sukari na nau'in 2: bita mai tsari. Crit Rev Food Sci Nutr. 2018;59(11):1816-1828. doi: 10.1080/10408398.2018.1430019
Najjar RS, Mu S., Feresin RG Polyphenols na Blueberry suna ƙara matakan nitric oxide kuma suna rage damuwa da oxidative da angiotensin II ke haifarwa da siginar kumburi a cikin ƙwayoyin endothelial na aortic na ɗan adam. Antioxidant (Basel). 23 ga Maris 2022; 11 (4): 616. doi: 10.3390/antiox11040616
Stull AJ, Cash KC, Champagne CM, da sauransu. Blueberries suna inganta aikin endothelial amma ba hawan jini ba ga manya masu fama da ciwon metabolism: wani gwaji na asibiti wanda bazuwar, makafi biyu, wanda placebo ke sarrafawa. abubuwan gina jiki. 2015;7(6):4107-23. doi: 10.3390/nu7064107
Crinnion WJ Abincin da aka gina a cikin kwayoyin halitta yana da yawan sinadarai masu gina jiki, yana da ƙarancin magungunan kashe kwari, kuma yana iya amfanar lafiyar masu amfani. Altern Med Rev. 2010;15(1):4-12
Ƙungiyar Zuciya ta Amurka. Hatsi cikakke, hatsi mai kyau da zare na abinci. An sabunta Satumba 20, 2016
Khoo HE, Azlan A., Tan ST, Lim SM Anthocyanins da Anthocyanins: Launuka masu launi a matsayin abinci, sinadaran magunguna, da kuma fa'idodin kiwon lafiya. Tankin samar da abinci. 2017;61(1):1361779. doi: 10.1080/16546628.2017.1361779
Kathy Wong ce ta rubuta littafin Kathy Wong, kwararriya a fannin abinci da lafiya. Ana nuna ayyukanta akai-akai a kafafen yada labarai kamar First For Women, Women's World da Natural Health.