Melemo e 9 e hlahang ea bophelo bo botle ba li-Bilberries

Litaba

• 1. Ho na le limatlafatsi tse ngata
• 2. Pakela metsoako ea limela e molemo
• 3. E ka ntlafatsa pono
• 4. E ka fokotsa ho ruruha
• 5. E ka fokotsa tsoekere maling
• 6. E ka ntlafatsa bophelo bo botle ba pelo
• 7–9. Melemo e meng e ka bang teng
• Mokhoa oa ho kenya li-bilberry lijong tsa hau
• Litekanyo tse sebetsang le litla-morao tse ka bang teng
• Ntlha ea bohlokoa

Li-bilberry (Vaccinium myrtillus) ke li-monokotsoai tse nyane tse putsoa tse tsoang Europe Leboea.

Hangata li bitsoa li-blueberries tsa Europe, kaha li tšoana haholo ka ponahalo ea li-blueberries tsa Amerika Leboea ().

Ho boleloa hore li-bilberry li 'nile tsa sebelisoa molemong oa bongaka ho tloha Mehleng e Bohareng, ha lero la tsona le ne le tloaetse ho daea line le pampiri (2).

Matsatsing ana, li hokahane le melemo e fapaneng ea bophelo bo botle, ho tloha ponong e ntlafalitsoeng ho theola tsoekere le mali.

Mona ke melemo e 9 e hlahang ea bophelo bo botle ea li-bilberry, tsohle li tšehelitsoe ke mahlale.

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

1. Ho na le limatlafatsi tse ngata

Joalo ka monokotšoai o mongata, li-bilberry le litholoana tse nang le limatlafatsi.

Ka boemo ba phepo e nepahetseng bo ts'oanang le ba li-blueberries, li tsejoa e le li-blueberries tsa Europe, kaha ke tsa lelapa le le leng la semela joaloka tholoana ena e tsebahalang ().

Ka hona, li-bilberry li ka lebelloa hore li fane ka li-calories tse 85, ligrama tse 15 tsa tsoekere e itlhahelang ka tlhaho le ligrama tse 4 tsa faeba ka kopi (ligrama tse 148).

Ka mokhoa o ts'oanang le li-blueberries, li kanna tsa ba le metsi a ka bang 85%, hammoho le bongata ba manganese le livithamini C le K ().

Kakaretso Li-bilberries li na le lik'hilojule tse tlase, empa ke mohloli o motle oa metsi, fiber, manganese le livithamini C le K.

2. Pakela metsoako ea limela e molemo

Li-bilberries li na le li-antioxidants, e leng metsoako ea limela e thusang ho sireletsa 'mele oa hau khahlanong le tšenyo le mafu.

Phuputso e bonts'a hore monokotšoai, ho kenyeletsoa le blueberries, ke tse ling tsa lijo tse nang le li-antioxidant tse phahameng ka ho fetisisa. Ka lebaka la kamano ea bona e haufi le li-blueberries, li-bilberry li ka ba le thepa e tšoanang (,,).

Li-bilberry li na le vithamine C le phenolic acid mme ke mohloli o motle haholo oa li-anthocyanins, e matla ea flavonoid antioxidant e fang litholoana le meroho tse khubelu, tse pherese le tse putsoa ka 'mala oa tsona (,).

Ho nahanoa hore li-Anthocyanins li ikarabella bakeng sa boholo ba melemo ena ea bophelo bo botle ba monokotsoai.

Kakaretso Monokotšoai ke o mong oa mehloli e metle ea phepo ea li-antioxidants. Li-bilberries ke mohloli o motle haholo oa li-anthocyanins, e leng antioxidant e matla e kanna ea ikarabella bakeng sa melemo ea bona ea bophelo bo botle.

3. E ka ntlafatsa pono

Li-bilberries li tsebahala haholo ka bokhoni ba tsona ba ho ntlafatsa pono, haholo pono ea bosiu.

Liphuputso tse fokolang tse fokolang li batlisitse litlamorao tsa monokotšoai ona ponong ea bosiu empa li fihletse qeto ea hore molemo ona ha o tšehetsoe ke bopaki bo matla ().

Seo se boletse, li-bilberry li ka thusa pono ea hau ka litsela tse ling.

Phuputso e le 'ngoe ea lilemo tse peli ho batho ba nang le glaucoma, e leng boemo bo lebisang ho lahleheloeng ke pono butle-butle, e fumane hore ho nka li-antigcyanin tse 120 mg tsa letsatsi le letsatsi ho ntlafatsa tšebetso ea pono ka 30%, athe sehlopha sa placebo se bile le boiphihlelo bo mpefetseng ba pono ().

Liphuputso tse ling li fana ka maikutlo a hore ho tlatselletsa ka 160-480 mg ea phofshoana ea bilberry e nang le phofshoana letsatsi le letsatsi ho ka fokotsa ho omella ha mahlo le matšoao a mang a mokhathala oa mahlo o bakoang ke ho sebetsa le lits'oants'o tsa video (, 12,).

Leha ho le joalo, lipatlisiso tse ling lia hlokahala ho netefatsa melemo ena.

Kakaretso Li-bilberries li ka ntlafatsa pono ho batho ba nang le glaucoma le ho fokotsa mokhathala oa mahlo le ho omella ho batho ba sebetsang ka li-terminals tsa li-video. Leha ho le joalo, lipatlisiso tse ling sebakeng sena lia hlokahala.

4. E ka fokotsa ho ruruha

Li-bilberry li ka thusa ho loants'a ho ruruha, ho lumeloang hore ke sesosa sa mafu a mangata.

Phello ena e kanna ea ba ka lebaka la likahare tsa tsona tsa li-anthocyanins, tse li-antioxidants tse nang le thepa e khahlanong le ho ruruha ().

Phuputsong e le 'ngoe ea libeke tse 3, batho ba nkang tlatsetso e nang le 300 mg ea li-anthocyanin tsa bilberry letsatsi le leng le le leng ba bile le phokotso ea 38-60% ea matšoao a ho ruruha, ha e bapisoa le phokotso ea 4-6% sehlopheng sa placebo ().

Ho feta moo, phuputso e nyane ea libeke tse 4 e hlokometse hore ho noa li-ounces tse 330 (330 ml) ea lero la bilberry letsatsi le leng le le leng ho fokolitse matšoao a ho ruruha haholo, ha ho bapisoa le placebo ().

Leha ho le joalo, lipatlisiso tse ling lia hlokahala ho netefatsa litlamorao tsena.

Kakaretso Li-bilberries li na le li-anthocyanin tse ngata, e leng li-antioxidants tse ka fokotsang matšoao a ho ruruha.

5. E ka fokotsa tsoekere maling

Li-bilberries ke pheko e tsebahalang ea litlama e sebelisetsoang ho theola maemo a tsoekere maling ho batho ba nang le mofuta oa 2 oa lefu la tsoekere ().

Litsebi li lumela hore monokotšoai o thibela ho senyeha le ho monngoa ha carbs ka maleng a hau, ka mokhoa o ts'oanang le meriana e theolelang tsoekere maling ().

Liphuputso tsa liphoofolo li fana ka maikutlo a hore li-anthocyanin tse li-bilberry le tsona li ka ts'ehetsa sephiri sa insulin, hormone e hlokahalang ho thusa ho tsamaisa tsoekere maling a hau ho ea liseleng tsa hau ().

Phuputso e 'ngoe e tlalehile hore ho ntša bilberry ho fokotsa maemo a tsoekere maling ho batho ba baholo ba nang le lefu la tsoekere la mofuta oa 2 ka katleho ho feta placebo. Sehlahisoa sena se fane ka ligrama tse 50 tsa li-bilberry tse ncha ().

Phuputso e 'ngoe ea libeke tse 8 e bontšitse hore lijo tse matlafalitsoeng ka li-bilberry tse ncha li ekelitse ho boloka insulin ho batho ba baholo ba nang le ts'oaetso ea metabolic, sehlopha sa maemo a eketsang kotsi ea mofuta oa lefu la tsoekere la 2, lefu la stroke le lefu la pelo ().

Leha ho le joalo, ho hlokahala lithuto tse ngata tsa batho pele ho ka fihleloa liqeto tse matla.

Kakaretso Li-bilberries li ka matlafatsa tšireletso ea insulin le ho thibela ho senyeha ha carbs ka maleng a hao, tseo ka bobeli li ka thusang ho theola tsoekere maling. Leha ho le joalo, lithuto tse ling tsa batho lia hlokahala.

6. E ka ntlafatsa bophelo bo botle ba pelo

Li-bilberry li ka thusa bophelo ba pelo ea hau.

Karolo e 'ngoe e kanna ea ba hobane ba ruile vithamine K, vithamine e thusang ho thibela ho theoa hoa mali, ho fokotsa menyetla ea ho hlaseloa ke pelo le stroke (21).

Patlisiso ea "tube-test" e tsoela pele ho fana ka maikutlo a hore motsoako o khethehileng oa li-anthocyanin tse li-bilberry o ka thusa ho theola khatello ea mali ().

Phuputsong e le 'ngoe ea libeke tse 8, batho ba 35 ba nkileng motsoako oa monokotsoai o fapaneng, ho kenyeletsoa le li-bilberry, letsatsi le leng le le leng ba bile le boiphihlelo bo ntlafalitsoeng ba platelet, khatello ea mali, le maemo a cholesterol a HDL (a hantle) - matšoao ohle a hokahaneng le pelo e phetseng hantle ().

Phuputsong e 'ngoe ea libeke tse 12, batho ba noang li-anthocyanin tse 320 mg ho tsoa ho li-blackcurrants le li-bilberry letsatsi le leng le le leng ba bile le keketseho ea 11% ea cholesterol ea HDL (e ntle), le ho theoha ha 14% maemong a LDL (mpe) a k'holeseterole, ha e bapisoa le e ka tlase ho Ho theoha ha 1% sehlopheng sa placebo ().

Leha ho le joalo, ho hlokahala lipatlisiso tse ling ho netefatsa litlamorao tsena.

Kakaretso Li-bilberries li ka thusa ho theola khatello ea mali, ho fokotsa k'holeseterole ea LDL (e mpe), ho eketsa k'holeseterole ea HDL (e ntle), le ho u sireletsa liphoofolong tsa mali, ka tsela eo ho ntlafatsa bophelo ba pelo ea hau. Leha ho le joalo, lithuto tsa batho tse ling lia hlokahala.

7–9. Melemo e meng e ka bang teng

Li-bilberries li ka fana ka melemo e meng e latelang ea bophelo bo botle:

1. E kanna ea ntlafatsa ts'ebetso ea boko. Li-supplement tsa bilberry tse nang le phofo li hokahantsoe le mohopolo o ntlafalitsoeng oa nako e telele le o sebetsang ho batho ba baholo ba baholo ().
2. E ka bolaea libaktheria. Liphuputso tsa li-tube-test li bonts'a hore li-bilberry li kanna tsa ba le litlamorao tsa likokoana-hloko khahlano le libaktheria tse ka bang kotsi, joalo ka Salmonella le Staphylococcus aureus (, ).
3. E ka ntlafatsa matšoao a ulcerative colitis (UC). Phuputso ho batho ba 13 e fumane hore ho kenella ka tlatsetso ea bilberry letsatsi le leng le le leng ho fokotsa ho ruruha ho sa foleng ha colon le rectum ho batho ba nang le UC ().

Hopola hore lithuto tsena li ne li le nyane, 'me tse ling li ne li se na sehlopha sa placebo, ho etsa hore ho be thata ho tseba hore na li-bilberry li tlatsetsa ke tsona tse bakileng litlamorao. Ka hona, lithuto tse ling lia hlokahala.

Kakaretso Li-bilberry li ka ntlafatsa ho ithuta le ho hopola ho batho ba baholo, tsa loantša libaktheria tse ling, le ho fokotsa matšoao a ulcerative colitis. Leha ho le joalo, ho hlokahala lithuto tse ling ho netefatsa litlamorao tsena.

Mokhoa oa ho kenya li-bilberry lijong tsa hau

Ho na le mekhoa e mengata ea ho eketsa li-bilberry lijong tsa hau.

Ba na le tatso e ts'oanang le e matla ho feta li-blueberries. U ka li ja li le ncha kapa li omisitsoe ka botsona, kapa e le karolo ea risepe efe kapa efe e ka kenyelletsang li-blueberries.

Mohlala, li-bilberry li eketsa haholo lipanekuku, limafine le lintho tse ling tse besitsoeng. U ka li kenyelletsa hape ka li-smoothies, oatmeal, salate le parfaits ea yogurt.

Hape, li ka sebelisoa ho etsa jeme, kapa u ka li tšela ka fereko hore u li sebelise e le ho hasanya kapele ho toast ea hau.

Lisebelisoa tsa Bilberry ke tsela e 'ngoe ea ho eketsa tholoana ena lijong tsa hau. Li ka fumanoa e le marotholi kapa ka mokhoa oa matlapa a phofshoana kapa li-capsules mabenkeleng a bophelo bo botle le inthaneteng.

Leha ho le joalo, tholoana eohle e ka ba molemo haholo, kaha e kanna ea fana ka mefuta e meng ea limatlafatsi tse sa fumanoeng lijong tse ngata.

Kakaretso Li-bilberry tse ncha le tse omisitsoeng li ka jeoa ka botsona kapa tsa kenyelletsoa mefuteng e fapaneng ea lipepepe. Li-bilberries li ka fumaneha hape le lipompong tse nang le phofshoana le metsi.

Litekanyo tse sebetsang le litla-morao tse ka bang teng

Li-bilberry li nkoa li sireletsehile ho batho ba bangata ha li jeoa ka bongata bo tloaelehileng.

Leha ho le joalo, litekanyo tse kholo tse fumanoang li-supplement tse ling li ka ba bothata, haholo ha li nkuoa nako e telele ().

Li-bilberries li ka eketsa kotsi ea ho tsoa mali ho batho ba nang le mathata a ho tsoa mali kapa ba noang meriana e fokotsang mali. Li ka baka le maemo a tsoekere maling a theohelang tlase haholo ho a meriana e theolang tsoekere maling.

Lisebelisoa tsa Bilberry li kanna tsa se bolokehe bakeng sa bana, hammoho le basali ba baimana kapa ba anyesang. Ba kanna ba sebelisana le meriana e meng, kahoo etsa bonnete ba hore o buisana le mofani oa tlhokomelo ea bophelo pele o li eketsa lijong tsa hau.

Le ha ka linako tse ling tee ea lekhasi la bilberry e sebelisoa e le moriana oa litlama, makhasi a nkuoa a le chefo mme litsebi ha li ba khothaletse ts'ebeliso ena ().

Palo e lekanyelitsoeng ea lithuto le mefuta e meholo ea litekanyo e etsa hore ho be thata ho fumana lethal dose e sebetsang ka ho fetisisa. Leha ho le joalo, lithuto tsa batho tse ngata li sebelisitse kae kapa kae lipakeng tsa ligrama tse 50 tsa li-bilberry tse ncha ho 500 mg ea li-supplement tsa bilberry.

Kakaretso Li-bilberry tse ncha ka kakaretso li nkuoa li sireletsehile, empa tekanyetso e kholo e fumanoang lijong tse ling e ka ba bothata. Bana, ba noang meriana e itseng, le basali ba baimana le ba anyesang ba ka hloka ho qoba litlatsetso tsa bilberry.

Ntlha ea bohlokoa

Li-bilberry ke li-blueberries tse nyane tsa Europe tse nang le limatlafatsi tse ngata le metsoako e metle.

Li hokahane le ho fokotsa ho ruruha le maemo a tsoekere maling, hammoho le pono e ntlafalitsoeng le bophelo bo botle ba pelo. Li ka ba tsa ntlafatsa tšebetso ea boko, tsa loantša libaktheria le ho fokotsa matšoao a ulcerative colitis.

Joalo ka ha ho na le monokotsoai o mongata, li-bilberry ke tlatsetso e phetseng hantle lijong tsa hau.