UKathy Wong yingcali yesondlo kunye nengcali yezempilo. Umsebenzi wakhe uvela rhoqo kwiindaba ezifana neFirst For Women, Women's World kunye neNatural Health.
UMelissa Nieves, LND, RD, yingcali yokutya ebhalisiweyo kwaye inelayisenisi yokutya esebenza njengengcali yokutya ethetha iilwimi ezimbini nge-telemedicine. Waseka ibhlog yasimahla yefashoni yokutya kunye newebhusayithi yeNutricion al Grano kwaye uhlala eTexas.
I-Blueberry Extract sisongezelelo sempilo sendalo esenziwe ngejusi ye-blueberry eqokelelweyo. I-Blueberry Extract ngumthombo otyebileyo wezondlo kunye nee-antioxidants eziqulethe iikhompawundi zezityalo eziluncedo (kuquka i-flavonol quercetin) kunye nee-anthocyanins, ekucingelwa ukuba zinciphisa ukudumba kwaye zithintele izifo zentliziyo kunye nomhlaza.
Kwizonyango zendalo, i-blueberry extract ikholelwa ukuba ineenzuzo ezininzi zempilo, kuquka impilo ephucukileyo yemithambo yegazi. Idla ngokusetyenziselwa ukunyanga okanye ukuthintela ezi meko zilandelayo:
Nangona uphando malunga nemiphumo ye-blueberry extract kwimpilo lulinganiselwe, ezinye izifundo zibonisa ukuba iiblueberries zinokuba neenzuzo ezithile.
Izifundo ngeeblueberries kunye nolwazi zisebenzise iiblueberries ezintsha, umgubo weblueberry, okanye ijusi yeblueberry eyongeziweyo.
Kwisifundo esapapashwa kwiFood & Function ngo-2017, abaphandi bahlolisise iziphumo zengqondo zokutya umgubo weblueberry owomileyo oqandisiweyo okanye i-placebo kwiqela labantwana abaphakathi kweminyaka esi-7 neli-10 ubudala. Emva kweeyure ezintathu besitya umgubo weblueberry, abathathi-nxaxheba banikwa umsebenzi wokuqonda. Kwisifundo esapapashwa kwiFood & Function ngo-2017, abaphandi bahlolisise iziphumo zengqondo zokutya umgubo weblueberry owomileyo oqandisiweyo okanye i-placebo kwiqela labantwana abaphakathi kweminyaka esi-7 neli-10 ubudala. Emva kweeyure ezintathu besitya umgubo weblueberry, abathathi-nxaxheba banikwa umsebenzi wokuqonda. Kwisifundo esapapashwa kwiphephancwadi i-Food & Function ngo-2017, abaphandi bahlolisise iziphumo zengqondo zokutya umgubo we-blueberry owomileyo oqandisiweyo okanye i-placebo kwiqela labantwana abaneminyaka esi-7 ukuya kweli-10 ubudala.Emva kweeyure ezintathu emva kokutya umgubo weblueberry, abathathi-nxaxheba banikwa umsebenzi wokuqonda. Kwisifundo sika-2017 esapapashwa kwiphephancwadi i-Food & Function, abaphandi bahlolisise iziphumo zengqondo zokutya umgubo we-blueberry owomileyo oqandisiweyo okanye i-placebo kwiqela labantwana abaneminyaka esi-7 ukuya kweli-10 ubudala.Emva kweeyure ezintathu emva kokusela umgubo weblueberry, abathathi-nxaxheba banikwa umsebenzi wokuqonda. Abathathi-nxaxheba abathathe umgubo weblueberry bafunyenwe bewugqiba umsebenzi ngokukhawuleza kakhulu kunabo bakwiqela lolawulo.
Iiblueberries ezomisiweyo ngokuqandisa zinokuphucula ezinye iinkalo zomsebenzi wokuqonda kubantu abadala. Umzekelo, kuphononongo olupapashwe kwi-European Journal of Nutrition, abantu abaneminyaka engama-60 ukuya kwengama-75 ubudala batya iiblueberries ezomisiweyo ngokuqandisa okanye i-placebo kangangeentsuku ezingama-90. Abathathi-nxaxheba bagqibe uvavanyo lokuqonda, ukulinganisela kunye nokuhamba ekuqaleni kwaye baphinda babonakala kwiintsuku ezingama-45 kunye nama-90.
Abo bathathe iiblueberries baqhube kakuhle kwiimvavanyo zengqondo, kuquka ukutshintsha imisebenzi kunye nokufunda ulwimi. Nangona kunjalo, ukuhamba okanye ukulinganisela akuzange kuphucuke.
Ukusela iziselo zeblueberry kunokuphucula impilo-ntle yomntu. Uphononongo olwapapashwa ngo-2017 lubandakanya abantwana kunye nabantu abadala abancinci abasela isiselo seblueberry okanye i-placebo. Imo yengqondo yabathathi-nxaxheba yavavanywa kwiiyure ezimbini ngaphambi nasemva kokusela isiselo.
Abaphandi bafumanise ukuba isiselo se-blueberry sonyusa iziphumo ezilungileyo kodwa asinampembelelo ingako kwiimvakalelo ezimbi.
Kwingxelo ka-2018 eyapapashwa kwi-Review of Food Science and Nutrition, abaphandi baphonononge uvavanyo lweklinikhi olupapashwe ngaphambili lweeblueberries okanye iicranberries zokulawula iswekile yegazi kwisifo seswekile sohlobo lwesibini.
Kuphononongo lwabo, bafumanise ukuba ukusebenzisa i-blueberry extract okanye izongezo zepowder (ezibonelela nge-9.1 okanye i-9.8 milligrams (mg) ye-anthocyanins, ngokulandelelana) kangangeeveki ezisi-8 ukuya kwezili-12 kuluncedo ekulawuleni amanqanaba eswekile egazini kubantu abanesifo seswekile sohlobo lwesibini.
Kwizonyango zendalo, i-blueberry extract ineengenelo zempilo, kuquka ukuphucula impilo yemithambo yegazi kunye nokunceda ukunciphisa uxinzelelo lwegazi kubantu abanoxinzelelo lwegazi oluphezulu.
Olunye uphando lufumanise ukuba ukutya iiblueberries imihla ngemihla kangangeeveki ezintandathu akuzange kuyiphucule uxinzelelo lwegazi. Nangona kunjalo, kuyiphucule ukusebenza kwe-endothelium. (Umaleko ongaphakathi we-arterioles, i-endothelium, ubandakanyeka kwimisebenzi emininzi ebalulekileyo yomzimba, kuquka nokulawula uxinzelelo lwegazi.)
Ukuza kuthi ga ngoku, kuncinci okwaziwayo malunga nokhuseleko lokongeza i-blueberry extract ixesha elide. Nangona kunjalo, akwaziwa ukuba ingakanani i-blueberry extract ekhuselekileyo ukuyisebenzisa.
Ngenxa yokuba i-blueberry extract inokwehlisa amanqanaba eswekile egazini, abantu abasebenzisa amayeza eswekile kufuneka basebenzise esi songezo ngononophelo.
Nabani na okhe watyandwa kufuneka ayeke ukuthatha i-blueberry extract ubuncinane iiveki ezimbini ngaphambi kotyando olucwangcisiweyo kuba i-hypoglycemia inokubakho.
I-Blueberry extract ifumaneka kwiikhaphu, iitinctures, iipowders, kunye nee-extracts ezinyibilikayo emanzini. Ifumaneka kwiivenkile zokutya zendalo, kwiikhemesti, nakwi-intanethi.
Akukho dosi iqhelekileyo ye-blueberry extract. Kufuneka uphando oluthe kratya ngaphambi kokuba kuchongwe uhlobo olukhuselekileyo lwe-blueberry.
Landela imiyalelo ekwileyibhile yesongezelelo, ngokuqhelekileyo yipuni e-1 yomgubo owomileyo, ithebhulethi e-1 (equlethe i-200 ukuya kwi-400 mg ye-blueberry concentrate), okanye iitisipuni ezi-8 ukuya kwezi-10 ze-blueberry concentrate.
I-Blueberry extract ifumaneka kwiiblueberries ezinde ezikhuliswe okanye iiblueberries zasendle ezincinci. Khetha iintlobo ze-organic ezibonisa ukuba ziphezulu kwi-antioxidants kunye nezinye izondlo kuneziqhamo ezingezizo ze-organic.
Nceda uqaphele ukuba i-blueberry extract yahlukile kwi-blueberry leaf extract. I-Bilberry extract ifumaneka kwisiqhamo se-blueberry, kwaye i-leaf extract ifumaneka kumagqabi e-blueberry bush. Zineengenelo ezithile ezifanayo, kodwa azinakutshintshwa.
Iilebhile zezongezo kufuneka zichaze ukuba isicatshulwa sivela kwiziqhamo okanye kumagqabi, ngoko ke qiniseka ukuba uyajonga ukuze ukwazi ukuthenga imveliso oyifunayo. Kwakhona qiniseka ukuba uyifunda yonke uluhlu lwezithako. Abavelisi abaninzi bongeza ezinye iivithamini, izondlo, okanye izithako zemifuno kwisicatshulwa se-blueberry.
Ezinye izongezo, ezifana ne-vitamin C (i-ascorbic acid), zinokuphucula imiphumo ye-blueberry extract, ngelixa ezinye zinokusebenzisana neyeza okanye zibangele impendulo engalunganga. Ngokukodwa, izongezo ze-marigold zinokubangela iimpendulo ze-allergy kubantu abanovelwano kwi-ragweed okanye kwezinye iintyatyambo.
Kwakhona, jonga ilebhile ukuze ubone ukuba itywinwe ngumntu wesithathu onokuthenjwa, njenge-USP, i-NSF International, okanye i-ConsumerLab. Oku akuqinisekisi ukusebenza kakuhle kwemveliso, kodwa kungqina ukuba izithako ezidweliswe kwilebhile zezona uzifumanayo ngokwenene.
Ngaba kungcono ukuthatha i-blueberry extract kunokutya i-whole blueberries? I-whole blueberries kunye ne-blueberry extracts zizityebi kwiivithamini kunye neeminerali. Ngokuxhomekeke kwifomyula, izongezo ze-blueberry extract zinokuba needosi eziphezulu zezondlo kuneziqhamo ezipheleleyo.
Nangona kunjalo, iifayibha ziyasuswa ngexesha lenkqubo yokukhupha. Iiblueberries zithathwa njengomthombo olungileyo wefayibha, kunye ne-3.6 grams kwikomityi e-1. Ngokusekelwe kukutya kweekhalori ezingama-2,000 ngosuku, oku yi-14 ekhulwini yefayibha oyityayo imihla ngemihla. Ukuba ukutya kwakho sele kunqongophele kwifayibha, iiblueberries ezipheleleyo zinokuba ngcono kuwe.
Zeziphi ezinye ukutya okanye izongezo eziqulethe ii-anthocyanins? Ezinye iziqhamo nemifuno etyebileyo kwi-anthocyanin ziquka ii-blackberries, ii-cherries, ii-raspberries, iipomegranate, iidiliya, i-anyanisi ebomvu, iiradishes, kunye neembotyi. Izongezo eziphezulu kwi-anthocyanin ziquka ii-blueberries, i-acai, i-aronia, ii-marmalade cherries, kunye nee-elderberries.
Nangona kusekutsha kakhulu ukugqiba kwelokuba i-blueberry extract inokuthintela okanye iphilise nasiphi na isifo, uphando lubonisa ngokucacileyo ukuba i-blueberries epheleleyo ingumthombo onamandla wezondlo, kuquka iivithamini, iiminerali, kunye nee-antioxidants ezibalulekileyo. Ukuba ucinga ngokuthatha izongezo ze-blueberry extract, thetha nomboneleli wakho wezempilo ukuze ubone ukuba ikulungele na.
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UKrikoryan R., Shidler MD, Nash TA et al. Izongezo zeBlueberry ziphucula inkumbulo kubantu abadala. J Agro-food chemistry. 2010;58(7):3996-4000. doi: 10.1021/jf9029332
UZhu Yi, uSun Jie, uLu Wei nabanye. Iziphumo zokongezwa kweblueberry kuxinzelelo lwegazi: uphononongo olucwangcisiweyo kunye nohlalutyo lwe-meta lwezilingo zeklinikhi ezingacwangciswanga. J Hum Hypertension. 2017;31(3):165-171. doi: 10.1038/jhh.2016.70
I-White AR, uShaffer G., uWilliams KM Iziphumo zeemfuno zengqondo ekusebenzeni komsebenzi wolawulo emva kokutyiwa kwe-blueberry yasendle kubantwana abaneminyaka eyi-7 ukuya kweyi-10. umsebenzi wokutya. 2017;8(11):4129-4138. doi: 10.1039/c7fo00832e
UMiller MG, uHamilton DA, uJoseph JA, uShukitt-Hale B. Iiblueberries zokutya ziphucula ukuqonda kubantu abadala kuvavanyo olucwangcisiweyo, olungaboni kabini, nolulawulwa yi-placebo. Imagazini yokupheka yaseYurophu. 2017. 57(3): 1169-1180. doi: 10.1007/s00394-017-1400-8.
Khalid S, Barfoot KL, May G, et al. Iziphumo ze-blueberry flavonoids ezibukhali kwimood ebantwaneni nakubantu abadala abancinci. izondlo. 2017;9(2). doi: 10.3390/nu9020158
URocha DMUP, uCaldas APS, uDa Silva BP, uHermsdorff HHM, uAlfenas RCG. Iziphumo zokusetyenziswa kweblueberry kunye necranberry kulawulo lwe-glycemic kwisifo seswekile sohlobo lwesibini: uphononongo olucwangcisiweyo. I-Crit Rev Food Sci Nutr. 2018;59(11):1816-1828. doi: 10.1080/10408398.2018.1430019
UNajjar RS, uMu S., uFeresin RG Iipolyphenols zeBlueberry zonyusa amanqanaba e-nitric oxide kwaye zinciphisa uxinzelelo lwe-oxidative olubangelwa yi-angiotensin II kunye ne-inflammatory signaling kwiiseli ze-aortic endothelial zabantu. I-Antioxidant (iBasel). 2022 Matshi 23; 11 (4): 616. doi: 10.3390/antiox11040616
I-Stull AJ, iCash KC, iChampagne CM, njl. Iiblueberries ziphucula ukusebenza kwe-endothelial kodwa hayi uxinzelelo lwegazi kubantu abadala abane-metabolic syndrome: uvavanyo lweklinikhi olucwangcisiweyo, olungaboni kabini, olulawulwa yi-placebo. izondlo. 2015;7(6):4107-23. doi: 10.3390/nu7064107
Ukutya okuphilayo okunezakhamzimba ezininzi kunezakhamzimba ezithile, kuncinci kwizinambuzane ezibulala izinambuzane, kwaye kunokunceda impilo yabathengi. I-Altern Med Rev. 2010;15(1):4-12
I-American Heart Association. Iinkozo ezipheleleyo, iinkozo ezicociweyo kunye nefayibha yokutya. Ihlaziywe nge-20 kaSeptemba, ngo-2016
Khoo HE, Azlan A., Tan ST, Lim SM Anthocyanins kunye neeAnthocyanins: Iipigment ezinemibala njengokutya, izithako zamayeza, kunye neenzuzo zempilo ezinokubakho. Itanki yokubonelela ngokutya. 2017;61(1):1361779. doi: 10.1080/16546628.2017.1361779
Ibhalwe nguKathy Wong UKathy Wong yingcali yokutya kunye nengcali yezempilo. Umsebenzi wakhe uboniswa rhoqo kwiindaba ezifana neFirst For Women, Women's World kunye neNatural Health.