9 Nā pono olakino e kū mai nei ʻo Bilberry

Anter

• 1. Loaʻa i nā mea momona
• 2. Hoʻopili i nā mea kanu pono
• 3. Hiki ke hoʻomaikaʻi i ka ʻike
• 4. Hiki ke hōʻemi i ka pehu
• 5. Hiki i nā pae kō kō ke hoʻohaʻahaʻa
• 6. Hiki ke hoʻomaikaʻi i ke olakino puʻuwai
• 7–9. Nā pōmaikaʻi kūpono ʻē aʻe
• Pehea e hoʻohui ai i nā bilberry i kāu papaʻai
• Nā hana kūpono a me nā hopena ʻē aʻe
• Ke laina lalo

Bilberry (Vaccinium myrtillus) he mau hua liʻiliʻi, uliuli no ka ʻĀkau o ʻEulopa.

Kāhea pinepine ʻia lākou e like me nā blueberry ʻEulopa, no ka mea, ʻano like lākou i ka helehelena me nā blueberry ʻĀkau o ʻAmelika.

Hoʻohana ʻia nā bilberry no nā lāʻau lapaʻau mai ka wā waena, ʻoiai hoʻohana mau ʻia kā lākou wai e kala ai i ka lilina a me ka pepa (2).

I kēia mau lā, pili lākou i nā pono olakino like ʻole, mai ka ʻike maikaʻi i hoʻohaʻahaʻa ʻia i ke kō kō a me nā kiʻekiʻe kolesterol.

Eia nā pōmaikaʻi olakino e 9 e kū mai nei, i kākoʻo ʻia e ka ʻepekema.

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

1. Loaʻa i nā mea momona

E like me ka nui o nā hua, ʻo ka bilberry kahi hua momona.

Me kahi ʻano pilikino e like me ka blueberry, ʻike ʻia lākou he mau blueberry ʻEulopa, no ka mea pili lākou i ka ʻohana mea kanu like me kēia hua ().

No laila, hiki ke hāʻawi ʻia nā bilberry e hāʻawi ma kahi o 85 mau calorie, 15 gram o ke kō i kūlohelohe, a me 4 mau huna o ka puluniu i kēlā me kēia kīʻaha (148 gram).

Pēlā nō i nā blueberry, loaʻa paha iā lākou ma kahi o 85% wai, a me nā nui o nā manganese a me nā huaora C a me K ().

Hōʻuluʻulu Manaʻo Haʻahaʻa iki nā bilberry i nā calories, akā kahi kumu maikaʻi o ka wai, fiber, manganese, a me nā huaora C a me K.

2. Hoʻopili i nā mea kanu pono

Nui ka waiwai o nā bilberry i nā antioxidant, kahi mea pono e hoʻopili i nā mea kanu e kōkua i ka pale ʻana i kou kino mai ka hōʻino a me ka maʻi.

Hōʻike ka noiʻi i nā hua, me blueberry, i waena o nā meaʻai me nā pae antioxidant kiʻekiʻe loa. Ma muli o ko lākou pili loa i nā blueberry, pili like paha nā bilberry i nā waiwai like (,,).

Loaʻa nā bilberry i ka wikamina C a me nā phenolic acid a kumu waiwai maikaʻi loa ia o nā anthocyanins, ka mana flavonoid antioxidant e hāʻawi i nā huaʻulaʻula, poni, a me nā uliuli i ko lākou ʻano kala (,).

Manaʻo ʻia ʻo Anthocyanins ke kuleana no ka hapa nui o kēia mau hua berry.

Hōʻuluʻulu Manaʻo ʻO nā hua kekahi o nā kumu kūʻai maikaʻi loa o nā antioxidant. ʻO Bilberry kahi kumu maikaʻi o nā anthocyanins, kahi antioxidant ikaika e kuleana ai i ko lākou olakino olakino.

3. Hiki ke hoʻomaikaʻi i ka ʻike

Kaulana nui nā bilberry no ko lākou hiki ke hoʻomaikaʻi i ka ʻike, ʻo ka ʻike maka i ka pō.

Ua noiʻi kekahi mau noiʻi liʻiliʻi i kēia mau hua i ka ʻike ʻana i ka pō akā ua hoʻoholo ʻia ʻaʻole kākoʻo ʻia kēia pōmaikaʻi e nā hōʻike ikaika ().

I ʻōlelo ʻia, maikaʻi paha nā bilberry i kāu ʻike ma nā ʻano ʻē aʻe.

Hoʻokahi mau makahiki 2 i hoʻopaʻa ʻia i ka poʻe me ka glaucoma, kahi ʻano e alakaʻi i ka nalo ʻana o ka maka, ua ʻike ʻia ʻo ka lawe ʻana i 120 mg o ka bilberry anthocyanins i kēlā me kēia lā e hoʻomaikaʻi i ka hana ʻike ma kahi o 30%, akā ʻo ka hui placebo i ʻike i ka ʻoi aku o ka hana ʻike ().

Hōʻike nā haʻawina ʻē aʻe i ka hoʻopili ʻana me 160-480 mg o ka pauma bilberry extract i kēlā me kēia lā e hōʻemi i ka maloʻo o ka maka a me nā ʻōuli ʻē aʻe o ka luhi o ka maka i hana ʻia me nā pahu hōʻike wikiō (, 12,).

Eia naʻe, pono e noiʻi hou e hōʻoia i kēia mau pono.

Hōʻuluʻulu Manaʻo Hiki i ka Bilberry ke hoʻomaikaʻi i ka hihiʻo i ka poʻe me ka glaucoma a hoʻoliʻiliʻi i ka luhi o ka maka a me ka maloʻo i ka poʻe e hana nei me nā pahu hōʻike wikiō. Eia naʻe, pono hou aku ka noiʻi ʻana i kēia wahi.

4. Hiki ke hōʻemi i ka pehu

Hiki i nā bilberry ke kōkua i ke kaua ʻana i ka mumū, ka mea i manaʻo ʻia he kumu kumu o nā maʻi he nui.

Pili paha kēia hopena ma muli o kā lākou ʻike o anthocyanins, ʻo ia nā antioxidants me nā anti-inflammatory ().

I loko o hoʻokahi mau hebedoma 3 mau pule, ua lawe ka poʻe i kahi waihona i piha i ka 300 mg o ka bilberry anthocyanins i kēlā me kēia lā i kahi 38-60% hoʻoliʻiliʻi o nā marker inflammatory, i hoʻohālikelike ʻia me ka 4-6% hoʻoliʻiliʻi o ka placebo group ().

ʻO ka mea hou aʻe, ua hōʻike ʻia kahi noiʻi liʻiliʻi he 4 mau pule e inu ana i 11 auneke (330 ml) o ka wai bilberry i kēlā me kēia lā e hoʻoliʻiliʻi nui i nā marker o ka mumū, ke hoʻohālikelike ʻia me kahi placebo ().

Eia naʻe, pono e noiʻi hou e hōʻoia i kēia mau hopena.

Hōʻuluʻulu Manaʻo Nui ka waiwai o nā bilberry i nā anthocyanins, he mau antioxidant ia e hoʻoliʻiliʻi i nā māka o ka mumū.

5. Hiki i nā pae kō kō ke hoʻohaʻahaʻa

ʻO Bilberry kahi lāʻau lapaʻau kaulana i hoʻohana ʻia e hoʻohaʻahaʻa i nā pae kō kō i nā poʻe me ka maʻi diabetes 2 ().

Manaʻo ka poʻe loea i ka pale ʻana o nā hua i ka haki a me ka omo ʻana o nā carbs i loko o kou ʻōpū, e like me kekahi o nā lāʻau hoʻohaʻahaʻa kō-kō.

Hōʻike nā haʻawina holoholona i nā anthocyanins i nā bilberry e hoʻonāukiuki paha i ka huna ʻana o ka insulin, ʻo ka hormone e pono ai e kōkua i ka neʻe ʻana o ke kō i kou koko i kāu mau hunaola.

Ua hōʻike ʻia kahi noiʻi kahi bilberry extract e hōʻemi i nā pae kō kō i nā poʻe mākua me ka maʻi diabetes type 2 ma mua o kahi placebo. Hāʻawi ka unuhi i ka like o 50 mau gram o nā bilberry hou ().

Ua hōʻike ʻia kahi noiʻi hou he 8 mau pule e hoʻonui ʻia kahi papaʻai me nā bilberry hou i ka hoʻonui ʻana o ka insulin i nā mākua me ka maʻi metabolic, kahi hui o nā kūlana e hoʻonui ai i kāu makaʻu o ka maʻi diabetes type 2, stroke, a me nā maʻi puʻuwai ().

Eia nō naʻe, pono i nā noi kanaka hou aʻe ma mua o ka hiki ke huki ʻia nā hopena ikaika.

Hōʻuluʻulu Manaʻo Hiki i nā Bilberry ke hoʻonāukiuki i ka huna ʻana o ka insulin a pale i ka haki ʻana o nā carbs i loko o kou ʻōpū, a ʻo ia mau mea ʻelua e kōkua i ka hoʻohaʻahaʻa ʻana i nā pae kō kō. Eia nō naʻe, pono hou ʻia ka ʻike kanaka.

6. Hiki ke hoʻomaikaʻi i ke olakino puʻuwai

Pōmaikaʻi paha ka bilberry i ke olakino o kou puʻuwai.

Loaʻa paha kēia ma muli o ka waiwai o ka huaʻai K, kahi huaola e kōkua ai i ka pale ʻana i ke kūkulu ʻia ʻana o ke koko, e hoʻemi ana i kou makaʻi o ka puʻuwai a me ka hahau ʻana (21).

Hōʻike hou kahi noiʻi noiʻi-paipu i ka hoʻohui kikoʻī ʻana o anthocyanins i nā bilberry e kōkua i ka hoʻohaʻahaʻa i ke kahe o ke koko ().

I loko o hoʻokahi mau hebedoma 8 mau pule, 35 mau poʻe i lawe i ka huikau o nā hua like ʻole, e like me nā bilberry, i kēlā me kēia lā ʻike i ka hoʻomaikaʻi ʻana i ka platelet, ke kahe o ke koko, a me nā kiʻekiʻe kolesterol HDL (maikaʻi) - hoʻopili ʻia nā māka āpau i ka puʻuwai olakino ().

Ma kahi haʻawina he 12 mau pule ʻē aʻe, ua lawe ka poʻe i 320 mg o nā anthocyanins mai nā blackcurrants a me nā bilberry i kēlā me kēia lā i ka piʻi ʻana o 11% i ka HDL (maikaʻi) kolamu, a me ka hāʻule ʻana he 14% o nā pae kolamu LDL (maikaʻi), hoʻohālikelike ʻia me ka liʻiliʻi ma mua o ka 1% kulu i ka pae placebo ().

Eia naʻe, pono hou ʻia kahi noiʻi e hōʻoia i kēia mau hopena.

Hōʻuluʻulu Manaʻo Hiki i nā bilberry ke kōkua i ka hoʻohaʻahaʻa i ke kahe o ke koko, hoʻoliʻiliʻi i ka LDL (maikaʻi) kolesterol, hoʻonui i ka HDL (maikaʻi) cholesterol, a pale iā ʻoe mai ke kō koko, a laila hoʻomaikaʻi i kou olakino puʻuwai Eia nō naʻe, pono hou ʻia ka ʻike kanaka.

7–9. Nā pōmaikaʻi kūpono ʻē aʻe

Hāʻawi paha ʻo Bilberry i nā keu olakino hou aʻe:

1. Hiki ke hoʻomaikaʻi i ka hana o ka lolo. Hoʻopili ʻia nā mea hoʻopihapiha bilberry Powder i ka hoʻomaikaʻi wā lōʻihi a me ka hoʻomanaʻo ʻana i nā mākua ().
2. Pepehi kanaka make koʻohune. Hōʻike nā hōʻike hoʻokolohua hoʻowalewale i nā hopena bilimona i nā hopena antimicrobial e kūʻē i nā bacteria weliweli, e like me Salmonella a Staphylococcus aureus (, ).
3. Hiki ke hoʻomaikaʻi i nā ʻōuli o ka ulcerative colitis (UC). Ua ʻike ʻia kahi noiʻi i ka poʻe 13 i kēlā me kēia lā o ka lawe ʻana i ka waihona bilberry e hoʻemi ana i ka mumū mau o ke kolona a me ke kī ma nā poʻe me UC ().

E hoʻomanaʻo heʻuʻuku kēia mau aʻo ʻana, a ua nele kekahi i kahi hui placebo, paʻakikī e hoʻoholo inā ʻo nā bilberry supplement nā mea i hopena i nā hopena maikaʻi. No laila, pono hou nā aʻo ʻana.

Hōʻuluʻulu Manaʻo Hiki i ka Bilberry ke hoʻomaikaʻi i ke aʻo ʻana a me ka hoʻomanaʻo ʻana i nā mākua makua, e hakakā me kekahi bacteria, a e hōʻemi i nā ʻōuli o ka ulcerative colitis. Eia naʻe, pono i nā noi hou aku e hōʻoia i kēia mau hopena.

Pehea e hoʻohui ai i nā bilberry i kāu papaʻai

Nui nā ala e hoʻohui i nā bilberry i kāu papaʻai.

Loaʻa iā lākou kahi ʻono like i ʻoi aku ka ikaika ma mua o nā blueberry. Hiki iā ʻoe ke ʻai hou a hoʻomaloʻo paha iā lākou, iā lākou iho, a i ʻole ma ke ʻano he ʻāpana o kēlā me kēia meaʻai e komo pū ana me nā blueberry.

ʻO kahi laʻana, hana nā bilberry i mea hoʻohui maikaʻi loa i nā pancakes, muffins, a me nā mea i hoʻomoʻa ʻia ʻē aʻe. Hiki iā ʻoe ke hoʻokomo pū iā lākou i ka mānoanoa, ka oatmeal, nā salakeke, a me nā paratiits yogurt.

Hoʻohui, hiki iā lākou ke hoʻohana e hana i ka jam, a i ʻole hiki iā ʻoe ke mash iā lākou me kahi puna e hoʻohana ai ma ke ʻano he hoʻolaha wikiwiki i kāu toast.

ʻO nā mea hoʻopihapiha Bilberry kahi ala ʻokoʻa e hoʻohui i kēia hua i kāu papaʻai. Hiki ke loaʻa iā lākou ma ke ʻano he mau kulu a i ʻole ke ʻano o nā pauka pauka a i ʻole nā ​​capsule i nā hale kūʻai olakino a me ka pūnaewele.

Eia nō naʻe, ʻoi aku paha ka maikaʻi o ka hua holoʻokoʻa, no ka mea, hāʻawi paha ia i kahi hui o nā meaola ʻē aʻe i loaʻa ʻole i ka hapa nui o nā mea hoʻopili.

Hōʻuluʻulu Manaʻo Hiki ke ʻai ʻia nā bilberry hou a maloʻo ma kā lākou iho a i ʻole hoʻokomo ʻia i loko o nā ʻano like ʻole. Hiki ke loaʻa nā bilberry i ka pauka a me nā mea hoʻopili wai.

Nā hana kūpono a me nā hopena ʻē aʻe

Manaʻo ʻia ʻo Bilberry palekana no ka hapa nui o ka poʻe ke pau i ka nui maʻamau.

Eia nō naʻe, he pilikia paha nā lāʻau nui aʻe i loaʻa i kekahi mau mea hoʻopili, keu hoʻi i ka wā i lawe ʻia i nā wā lōʻihi ().

Hiki i nā bilberry ke hoʻonui i ka makaʻu o ke kahe ʻana i ka poʻe me nā maʻi koko a i ʻole ka mea lawe i nā lāʻau hoʻoliʻiliʻi koko. Hiki iā lākou ke kumu i ke kiʻekiʻe o ke kō i ke kō i nā mea ma nā lāʻau hoʻohaʻahaʻa kō-kō.

ʻAʻole palekana ʻo Bilberry supplement no nā keiki, a me nā wahine hāpai a hānai paha. Hiki paha iā lākou ke launa pū me kekahi mau lāʻau, no laila e noʻonoʻo e nīnau i kāu kauka olakino ma mua o ka hoʻohui ʻana iā lākou i kāu papaʻai.

ʻOiai hoʻohana ʻia ka tī lau bilberry i kekahi manawa ma ke ʻano he lāʻau lapaʻau, manaʻo ʻia nā lau a ʻona a ʻaʻole koi ka poʻe loea iā lākou no kēia hoʻohana ().

ʻO ka helu palena o nā haʻawina a me nā ʻano nui i nā lāʻau e hoʻonāukiuki ai e hoʻoholo i ka hopena ʻoi loa. Eia nō naʻe, ua hoʻohana ka hapanui o nā noiʻi kanaka i kahi ma waena o 50 mau gram o nā bilberry hou i 500 mg o nā mea hoʻohui bilberry.

Hōʻuluʻulu Manaʻo Manaʻo nui ʻia nā bilberry hou he palekana, akā ʻo nā ʻōpala nui i loaʻa i kekahi mau mea hoʻopili paha he pilikia paha. ʻO nā keiki, nā mea e lawe nei i kekahi mau lāʻau, a me nā wahine hāpai a hānai paha e pono e hōʻalo i nā mea hoʻopihapiha bilberry.

Ke laina lalo

ʻO nā bilberry kahi mau blueberry ʻEulopa e waiwai i nā meaola he nui a me nā mea hoʻohui maikaʻi.

Pili lākou i ka hoʻemi ʻia o ka mumū a me nā kō i ke kō, a me ka ʻike maikaʻi a me ka olakino puʻuwai. Hiki paha iā lākou ke hoʻomaikaʻi i ka hana o ka lolo, hakakā i nā bacteria, a hoʻemi i nā ʻōuli o ka ulcerative colitis.

E like me ka hihia me ka nui o nā hua, bilberry kahi hoʻohui olakino i kāu papaʻai.