John Myers
Amajikijolo anephunga elimnandi futhi anambitheka kamnandi. Phela, basiza kuzo zonke izinhlobo zezifo ezifana nezinkinga zokugaya ukudla, ukuvuvukala, kanye nezifo zenhliziyo.
Amajikijolo isithelo sasehlathini esinempilo
I-blueberry (Vaccinium myrtillus), njenge-lingonberry kanye ne-cranberry, ingeyomndeni wakwa-heather. Bonke bathanda umhlabathi ongenazo izakhi kanye ne-asidi futhi bathanda ikakhulukazi ukugawulwa kwamahlathi, i-moorland, ne-heatland. Izihlahla ezincanyana zizizwa zisekhaya nasezintabeni: endaweni yaseSwitzerland yaseGraubunden zikhula kahle ngamamitha angu-2,800 ngaphezu kogu lolwandle.
Yile ndlela ama-blueberries anambitha ngayo
Izithelo zasehlathini ezimnandi - ezaziwa nangokuthi amajikijolo aluhlaza noma amajikijolo - ziyisibiliboco sangempela ngenxa yokunambitheka kwazo okumuncu, okunephunga elimnandi.
Ingabe i-blueberry iyisitshalo sokwelapha?
Izinganekwane ezindala nezinganekwane zisikisela ukuthi i-blueberry yake yathathwa njengesitshalo esingaqondakali. Ngakho-ke kufanele ikhule lapho okungenwa khona embusweni ongaphansi komhlaba wama-dwarves futhi ibavikele kanye nengcebo yabo ebubini.
Ezweni lezinganekwane, ngokuyinhloko izitshalo zokwelapha ezichazwa njengezingaqondakali. Lokhu kusebenza futhi kuma-blueberries. Imithombo yenkathi ephakathi ibonisa ukuthi amajikijolo namaqabunga asetshenziswe isikhathi eside (futhi kuze kube namuhla) njengekhambi lazo zonke izinhlobo zezifo ezifana nokuphazamiseka kwamathumbu kanye nezinkinga zolwelwesi lomlomo nomphimbo.
Yini ama-blueberries atshaliwe?
Njengoba ama-blueberries ehlala ethandwa kakhulu, kube nemizamo eminingi engaphumelelanga yokuwakhulisa. Lesi sitshalo sidinga kakhulu ngokwekhwalithi yenhlabathi, indawo, njll., ngakho-ke kwaze kwaba sekuqaleni kwekhulu lama-20 lapho umlimi wezitshalo wase-US u-Elizabeth Coleman White ephumelele ukutshala ama-blueberries.
Ngokushesha ngemva kwalokho, ama-blueberries okuqala atshalwa nawo atshalwa eYurophu. INetherlands neJalimane zaziphakathi kwamaphayona. Manje sekunezinhlobo ezingaphezu kwekhulu emhlabeni wonke, futhi ezingaba ngu-100 ziyamakethwa. Kodwa ngokuphambene nalokho okuvame ukucatshangwa, zonke izinhlobo aziveli kuma-blueberries ethu asendle aseYurophu, kodwa zivela ku-American blueberry (Vaccinium corymbosum).
Uyini umehluko phakathi kwama-blueberries asendle nama-blueberries atshaliwe?
Amajikijolo aluhlaza atshaliwe ahlukile ezihlotsheni zawo zasendle eYurophu ngokuthi makhudlwana futhi anenyama emhlophe kunenyama eluhlaza okwesibhakabhaka. Ngaphezu kwalokho, amajikijolo aluhlaza anambitheka kamnandi futhi anephunga elimnandi kakhulu. Lokhu kuncike ekubunjweni kwezithako. Isibonelo, amajikijolo aluhlaza atshaliwe aqukethe ushukela ongu-B owengeziwe kanye ne-citric acid, kuyilapho okuqukethwe kwe-quinic acid kuphezulu kumajikijolo asendle.
Yiziphi izakhamzimba eziqukethe ama-blueberries?
Ngokuphathelene nama-macronutrients, i-wild and form etshaliwe ihluke kancane komunye nomunye. Zombili ziqukethe amanzi acishe abe ngamaphesenti angama-85 futhi anamaprotheni amancane nama-carbohydrate amaningi. I-100 g yamajikijolo aluhlaza aqukethe cishe:
- amanzi 85g
- ama-carbohydrate 7 g
- I-Fiber 5g
- amaprotheni 1 g
- Amafutha 1g
Mangaki ama-calories kuma-blueberries?
Okuqukethwe kwekhalori yamagremu ayi-100 amajikijolo aluhlaza kuphakathi kuka-40 no-60 kcal, kuye ngezinhlobonhlobo futhi ngenxa yalokho okuqukethwe ushukela.
Imaphi amavithamini aqukethe ama-blueberries?
Nakuba amajikijolo asendle ecebile ngamavithamini, angakwazi ukuthola amaphuzu amathathu kuphela uma kufikwa ekuhlanganiseni imfuneko yansuku zonke. Isibonelo, ukuphakelwa okukodwa kwamagremu angu-200 amajikijolo aluhlaza kwanele ukumboza amaphesenti angu-60 esidingo esisemthethweni sikavithamini C, cishe amaphesenti angu-35 kavithamini E, kanye namaphesenti angaba ngu-30 kavithamini K.
Amajikijolo aluhlaza atshaliwe enza kabi kakhulu uma eqhathaniswa ngoba okuqukethwe kwawo kwevithamini kuphansi ngokuphelele: Nokho, cishe amaphesenti angama-30 esidingo sikavithamini C angambozwa ngamagremu angu-200 esithelo esisanda kutshalwa.
Imaphi amaminerali aqukethe ama-blueberries?
I-blueberry ayiyona isimangaliso samaminerali, kodwa izithelo zasendle ikakhulukazi ziwumthombo omuhle kakhulu we-manganese. Lesi sici sokulandelela sisekela ukwakheka kwe-collagen, ivuselela ukwakheka kwe-cartilage kanye ne-intervertebral disc tissue, futhi yenza umnikelo obalulekile ekulweni nama-radicals mahhala. Amagremu ayi-100 amajikijolo asendle aluhlaza anele ukuhlangabezana namaphesenti angama-25 ezidingo zakho zansuku zonke.
Amajikijolo aluhlaza alinyiwe nawo awakwazi ukuhambisana nesimo sasendle mayelana nokuqukethwe kwezimbiwa: kuzomele udle amajikijolo aluhlaza ngokuphindwe kathathu alinyiwe ukuze uthole idinominator efanayo.
Uyini umthwalo we-glycemic wama-blueberries?
Amajikijolo anomthwalo we-glycemic ophansi kakhulu we-1.5 (amanani afika ku-10 abhekwa njengephansi) futhi ngenxa yalokho anomphumela omncane kuphela emazingeni kashukela egazini. Ngakho-ke akumangazi ukuthi izithelo ezimnandi ziye zasetshenziswa ngokumelene nesifo sikashukela emithini yendabuko isikhathi eside.
Kungani ama-blueberries aluhlaza okwesibhakabhaka?
Amajikijolo aluhlaza ngenxa yokubukeka kwawo okuhlaza okwesibhakabhaka okumangalisayo ngenxa yemibala ethile yezitshalo ebizwa ngokuthi ama-anthocyanins. Lezi yizinto ezibaluleke kakhulu ze-bioactive kuma-blueberries, nawo angenye yemithombo engcono kakhulu yama-anthocyanins emhlabeni.
Ngo-2018, ukuhlaziya eNyuvesi yaseModena naseReggio Emilia kwembula ukuthi phakathi kwama-582 nama-795 milligrams we-anthocyanins afihlwe kumagremu ayi-100 wama-blueberries asendle aqoqwe enyakatho ye-Italy. Uma kuqhathaniswa, inani elifanayo lama-raspberries liqukethe cishe ama-milligrams angu-365, futhi ama-cherry cishe ama-milligrams angu-122 kuphela.
Ngokocwaningo lwaseSlovenia, okuqukethwe kwe-anthocyanins nezinye izithako kuyehluka kuye ngendawo. Ngenxa yokuthi i-shadier yayiyiyo, iholo liyancipha.
Ingabe amajikijolo asendle anama-anthocyanins amaningi kunama-blueberries atshaliwe?
Ucwaningo oluhlukahlukene lubonise ukuthi amajikijolo asendle anokuqukethwe okuphezulu kwe-anthocyanin kune-blueberries etshaliwe. Lokhu sekuvele kubonakala ngokubukeka njengoba umbala uqukethwe esikhunjeni kanye nasenyameni yama-blueberries asendle aseYurophu. Ngakolunye uhlangothi, ama-blueberries alinyiwe anenyama emhlophe, ngakho-ke ama-anthocyanins asesikhumbeni kuphela.
Ukuthi i-anthocyanin iphakeme kangakanani akuxhomekile kuphela ezinhlobonhlobo noma ezinhlobonhlobo, njengoba abacwaningi baseFinland bathola. Bahlola ukuthi kwenzekani lapho amajikijolo aluhlaza atshalwa lapho ngokuvamile kukhula amajikijolo aluhlaza okwesibhakabhaka, okungukuthi enyakatho ye-Italy Alps. Kuvele ukuthi okuqukethwe kwe-anthocyanin kukhuphuka kakhulu lapho ama-blueberries atshaliwe ekhula ezindaweni eziphakeme. Ngakho-ke futhi kuncike ekushiseni nasekuphakameni.
Uyini umphumela we-anthocyanins?
Ama-anthocyanins avikela isithelo ekukhanyeni kwe-UV nama-radicals mahhala. Lapho abantu noma izilwane zidla ama-blueberries, nazo ziyazuza emiphumeleni ye-agent enemibala. Ucwaningo luye lwabonisa ukuthi ama-anthocyanins aphakathi kwe-antioxidant enamandla kakhulu futhi isb B. ngokumelene nokuvuvukala, izifo zenhliziyo nemithambo yegazi, ukukhuluphala, isifo sikashukela, i-Alzheimer's, i-Parkinson, kanye nomdlavuza ziyasebenza.
Ngaphezu kwalokho, ngaphezu kwama-anthocyanins, ama-blueberries aqukethe ezinye izinto eziningi zezitshalo zesibili ezifana ne-chlorogenic acid, i-resveratrol, ne-quercetin, kodwa futhi i-vitamin C ne-vitamin E, esebenza njengama-antioxidants. Ukusebenzisana kwazo zonke lezi zinto kwandisa umphumela we-antioxidant kakhulu.
Ingabe ama-anthocyanins avela ku-blueberries angasetshenziswa ngumzimba nhlobo?
Ngokwezifundo ezindala, abacwaningi bamemezele ukuthi i-bioavailability ye-anthocyanins yayingamaphesenti angu-1 kuphela ngakho-ke yayimpofu kangangokuthi akukho nzuzo yezokwelapha eyayingalindelwa kubo - isitatimende esiye saphindwa kwabezindaba kusukela ngaleso sikhathi. Kodwa-ke, lokhu kwaphethwa kuphela ngesisekelo sokugxila okuphansi kwe-anthocyanin ku-plasma yegazi nomchamo.
Nokho, okwamanje, ososayensi abaningi kade bavuma ukuthi imithombo emihle ye-anthocyanins efana nama-blueberries inamandla amakhulu okulwa ne-antioxidant. Manje sekucatshangwa ukuthi izinga lokumunca liphakeme futhi kuyaziwa nokuthi ama-anthocyanins aguqulwa abe ezinye izinto ezisebenzayo phakathi nenqubo yokugaya.
Uyini umphumela wokuphulukisa we-blueberry?
I-blueberry ine-astringent, antidiabetic, antiseptic, ne-hemostatic properties futhi iyingxenye ebalulekile ye-phytotherapy (umuthi wezitshalo). Ngisho neKomidi Lemikhiqizo Yemithi Yemithi (uhlaka olukhethekile lwe-European Medicines Agency (EMA)) lihlukanise amajikijolo omisiwe namasha njengemithi yendabuko yamakhambi.
Amajikijolo amasha
Izithelo ezintsha zinconywa ukuqunjelwa. Ngaphezu kwalokho, okukhishwayo kwenziwa kuyo: Okuqukethwe kwe-anthocyanin kufanele kube amaphesenti angu-25 kulezi, futhi umthamo owodwa ungamamiligremu angu-100 we-anthocyanins. Ezinye izinkomba zihlanganisa imithambo ye-varicose, imilenze ebuhlungu futhi esindayo, imithambo yamehlo, ukungasebenzi kahle kwemithambo yegazi nokuvimbela ubumpumputhe ebusuku.
Faka amagremu ama-5 kuya kwayi-10 esithelo esigayiwe ngamamililitha ayi-150 amanzi abandayo bese ulethe emathunjini. Ngemuva kwemizuzu eyi-10 ungahlunga itiye. Itiye lamajikijolo lingase libe usizo ngokwezihloko njenge-gargle yezilonda emlonyeni nasemphinjeni, kanye namanxeba nokuqubuka.
Amaqabunga ama-Blueberry
Emithi yesintu, amaqabunga e-bilberry, acebile nge-tannin, asetshenziselwa ukwelapha isifo sohudo. Thela amamililitha angu-150 wamanzi abilayo phezu kwe-1 kuya ku-2.5 amagremu wamaqabunga aqoshwe kahle bese ucwenga itiye ngemva kwemizuzu emihlanu kuya kweyi-5. Umthamo wansuku zonke yizinkomishi ezi-10 kuya kwezi-3. Kodwa-ke, njengoba amaqabunga aqukethe ama-alkaloid futhi angaholela ebuthini uma esetshenziswa isikhathi eside, akunconywa.
Ukusetshenziswa kwangaphandle ngendlela yokugeza nokuwasha, ngakolunye uhlangothi, akunankinga futhi kusiza isib B. nge-eczema. Ukuze ugeze, engeza amagremu angu-150 wamaqabunga amajikijolo amasha noma omisiwe kumalitha angu-2 amanzi abandayo bese ubilisa kafushane. Shiya itiye limbozwe imizuzu engu-20 bese ulithela emanzini okugeza ngemva kokuhlunga.
Asebenza kanjani ama-blueberries ekwelapheni isifo sohudo nokuqunjelwa?
Endabeni yohudo, ama-blueberries omisiwe asetshenziswa njalo, anomphumela wokuqunjelwa ngenxa yokuqukethwe kwawo okuphezulu kwe-tannin. Amajikijolo amasha, ngakolunye uhlangothi, avame ukukhuthaza ukuthunjwa futhi angasetshenziswa ukwelapha ukuqunjelwa.
Ingabe Ama-Blueberries Anciphisa Ukuvuvukala?
Ngo-2018, abacwaningi baseNdiya babhekisisa izitshalo ezihlukahlukene zokwelapha, kuhlanganise nama-blueberries, asetshenziswa emithini yesintu ukulwa nokuvuvukala. Bathole ukuthi izithako zabo ezisebenzayo - isb. B. the anthocyanins - ziphikisana nezinqubo zokuvuvukala kanye nemithi elwa nokuvuvukala. Kodwa-ke, ama-blueberries anenzuzo yokuthi aphephile uma kuqhathaniswa nezidakamizwa ezilwa nokuvuvukala futhi azibangeli imiphumela emibi.
Izinqubo zokuvuvukala zidlala indima ezifweni eziningi ezifana ne-B. arteriosclerosis ne-metabolic syndrome zidlala indima ebalulekile. Igama elithi “metabolic syndrome” lihlanganisa izinkinga ezine: umfutho wegazi ophakeme, amazinga aphezulu kashukela egazini, amazinga aphezulu e-lipid egazini, kanye nokukhuluphala.
Ucwaningo olulawulwa yi-placebo eNyuvesi yase-Justus Liebig namavolontiya e-30 anempilo athola ukuthi ama-smoothies namajusi wezithelo (ama-milliliters angu-330 ngosuku ngamaviki angu-2) acebile kuma-anthocyanins avikela ukucindezeleka kwe-oxidative futhi abe nomthelela omuhle emingceleni yokuvuvukala.
Ocwaningweni olwenziwa eNyuvesi yaseMpumalanga Finland, abantu abangu-15 abane-metabolic syndrome banikezwa amagremu angu-400 amajikijolo amasha ngosuku, kanti abangu-12 bagcina ukudla kwabo okuvamile. Abacwaningi baphinde bathola ukuthi ukusetshenziswa okuvamile kwama-blueberries kunganciphisa ukuvuvukala futhi ngaleyo ndlela sengozini ye-metabolic syndrome ngokuhamba kwesikhathi.
Ingabe amajikijolo ayasiza nge-gingivitis?
Ucwaningo olwenziwa eNyuvesi yaseKristianstad lubheke ngqo ukuthi ama-blueberries angasiza yini nge-gingivitis. Izifundo azitholanga ukwelashwa kwamazinyo futhi zithole amagremu angama-250 amajikijolo aluhlaza, amagremu angama-500 amajikijolo aluhlaza, noma i-placebo nsuku zonke. Iqembu lesine kwakuyiqembu lokulawula, elathola ukwelashwa kwamazinyo.
Ngemva kwesikhathi esingaphezu kwesonto, iziguli zaphinde zahlolwa. Kwatholakala ukuthi izinsini ezophayo zingancishiswa ngamaphesenti angu-41 nangama-59 ngokwesilinganiso ngamagremu angu-250 namagremu angu-500 amajikijolo, ngokulandelana. Iqembu elingamagremu angu-500 lenze kangcono nakakhulu kuneqembu elilawulwa ngemithi, elanciphisa izinsini ezophayo ngamaphesenti angu-58.
Amanani okuvuvukala ayethuthuke kakhulu kuphela kulezo zihloko zokuhlolwa ezazidle amagremu angu-500 amajikijolo.
Ungakwazi yini ukudla amajikijolo uma unesifo sikashukela?
Njengoba ukukhuluphala kungenye yezimbangela eziyinhloko zesifo sikashukela sohlobo 2, umsoco udlala indima ebalulekile mayelana nokuvimbela. Kodwa-ke, ngaphandle kwesisindo somzimba, ngokusho kokuhlolwa (36) kwezifundo ezintathu zesikhathi eside nezinkulungwane zezifundo, ukudla okukhethekile okufana namajikijolo aluhlaza kwenza umnikelo ocacile kakhulu ekwehliseni ubungozi besifo sikashukela.
Abacwaningi baseFinland bahlukanise abantu abangu-47 engozini enkulu yesifo sikashukela ngamaqembu ama-3, bathola ama-blueberries noma amanye amajikijolo anokuqukethwe okuphansi kwe-anthocyanin njengama-blueberries. B. ama-raspberries noma ukudla okulawulayo. Imiphumela emihle kumazinga kashukela egazini kanye nokukhululwa kwe-insulin kungabonwa kuphela eqenjini lama-blueberry.
Abanesifo sikashukela bavame ukuxwayiswa ukuthi bangadli isithelo ngoba siqukethe i-fructose. Ucwaningo lweminyaka engu-7 olunabantu abangu-500,000 abahlolwa ngokusobala luphikisana nalesi sixwayiso: Abantu abanesifo sikashukela abadla izithelo ezintsha bavame ukuba nezinkinga kancane futhi baphile isikhathi eside.
Phakathi naleso sikhathi, ucwaningo oluhlukahlukene luye lwabonisa ukuthi izinto zezitshalo ezitholakala kuma-blueberries zinezakhiwo ze-antidiabetic njengoba isb zithuthukisa ukumelana ne-insulin. Ngokusho kwabacwaningi base-Iranian, abanesifo sikashukela bangamelana nokuphazamiseka kwe-glucose ne-lipid metabolism ngokudla amajikijolo aluhlaza.
Ingabe I-Organic Blueberries Ingcono?
Nakuba ama-blueberries engcoliswe kancane kakhulu ngezibulala-zinambuzane kunama-strawberries, asakhokhela ukuhamba nge-organic. Uma kuqhathaniswa nezithelo ezikhule ngokujwayelekile, ama-blueberries e-organic ngokuvamile enza kahle kakhulu.
Ngo-2014, ukuhlaziya okwenziwa umagazini wabathengi baseSwitzerland i-Saldo kwabonisa ukuthi wonke ama-blueberries e-organic ayengenazo izibulala-zinambuzane. Ohlolweni olwenziwa yi-Salzburg Chamber of Labor ngo-2017, wonke amajikijolo aluhlaza athola amamaki aphezulu ngoba azikho izinsalela ezitholakele.
Ungakwazi yini ukuzitshalela ama-blueberries?
Njengoba wazi kakade, ukutshala ama-blueberries kwakungewona umsebenzi olula. Ukutshalwa kwama-blueberries atshaliwe akukabi lula impela. Umhlabathi kanye nokukhethwa kwezinhlobonhlobo nendawo kubaluleke kakhulu. Izinhlobonhlobo ezifana ne-Vaccinium Bluecrop, u-Elizabeth, ne-Duke zibhekwa njengeziqinile futhi zimelana.
Uma umhlabathi ucebile ngezakhi kanye ne-loamy, ama-blueberries awazizwa kahle nhlobo. Khona-ke kuyadingeka ukushintsha umhlabathi emgodini wokutshala ingxube evulekile yamagxolo noma umquba wamaqabunga nesihlabathi. Ungathenga futhi inhlabathi ekhethekile yamajikijolo. Indawo kufanele libalele. Lapho utshala, izimpande zezimpande kufanele ziphume ngomunwe owodwa kuya kwemibili emhlabathini, ngaphandle kwalokho, izimpande zizofa ngenxa yokuntuleka komoya-mpilo.
Nisela izitshalo kuphela ngamanzi emvula noma amanzi ampompi ane-lime ephansi kakhulu, njengoba umcako uholela ekulimazeni ukukhula. Kusukela esikhathini sokuqhakaza, inhlabathi kufanele ibe manzi ngokulinganayo, ngaphandle kwalokho, amajikijolo azohlala emancane futhi awe ngaphambi kwesikhathi.
Asetshenziselwani ama-blueberries ekhishini?
Kungakhathaliseki ukuthi kusaladi yezithelo, kumaroli asekuseni, ku-muesli, noma ngokwawo: amajikijolo aluhlaza anambitheka njengezinkondlo. Ungasebenzisa futhi izithelo ukuze ulungise ijusi yama-blueberry noma ama-dessert njengekhekhe elimnandi lama-blueberry, u-ayisikhilimu oqabulayo, noma uphudingi werayisi. Abantu abaningi bafunga ngamajikijolo aluhlaza kumasaladi noma ngisho nakukhari.
Ukunambitheka okukhethekile i-blueberry jam. Ukupheka nakho kungagcina isithelo isikhathi eside. Kodwa-ke, njengoba ushukela wezimboni unomphumela omubi empilweni, kufanele uthembele kwezinye izindlela ezifana nesiraphu ye-agave. Udinga amagremu angu-250 ama-blueberries kuwo wonke amagremu angu-500. Uma wengeza ama-apula ambalwa peels kanye nejusi yesigamu selamula, i-jam izobeka ngokumangalisayo.
I-Blueberry puree inenzuzo enkulu ngoba awudingi ushukela wezimboni nanoma yimuphi omunye ubumnandi. I-blueberry puree entsha izogcinwa efrijini izinsuku ezimbili kuya kwezine. Kodwa-ke, uma ubilisa amakhowe ezitsheni ezifakwe inzalo kuma-mason degrees cishe imizuzu engama-75 (ebhavini lamanzi noma kuhhavini), ungawagcina izinyanga ezimbalwa.
