Li-blueberry li-mufins, li-blueberry smoothies, li-pancake tsa blueberry-tholoana ena e monate e bonahala e se e ntse e ja lijo tse ngata tseo re li ratang. 'Me sena hase hakaalo ntho e mpe. Li-blueberries li na le limatlafatsi tse ngata.
Ho na le mefuta e sa tšoaneng ea blueberries, e 'ngoe le e' ngoe e na le lik'hemik'hale tse fapaneng tse phetseng hantle, tse kang anthocyanins, polyphenols, livithamine le li-phytosterol.
Tse tsebahalang ka ho fetisisa bakeng sa thepa ea bona ea antioxidant, blueberries le tsona li ithutile ho phekola maemo a itseng a bongaka a kang lefu la tsoekere, tšoaetso, kankere le lefu la Alzheimer-tsohle tse nang le liphello tse tsoakaneng. Ho na le lithuto tse fokolang tse 'nileng tsa sheba bokhoni ba blueberry ho boloka litekanyetso tsa hau tsa lipilisi ho hlahloba.
Li-Blueberries le Liphello Tsa Bona Lipilong Tsa Hao
Ha ho liphuputso tse ngata tse shebang phello ea ho ja blueberries ka li-cholesterol le maemong a triglyceride. Boholo ba lithuto tsena li entsoe liphoofolong, tse kang likolobe le likhoto. Liphoofolo tsena li ne li feptjoa lijo tse nang le blueberries tse etsang karolo ea 4 lekholong ea lijo tsa letsatsi le letsatsi tsa lijo. Liphuputsong tsena, ho ile ha hlokomeloa hore litekanyo tsa k'holeseterole kaofela li theoleloa ke bonyane liphesente tse 8 le cholesterol ea LDL e theoleloa ke karolo ea 15 lekholong ka mor'a libeke tse robeli.
Ka bomalimabe, ho na le lithuto tse 'maloa feela tse hlahlobileng phello ea tšebeliso ea li-blueberry lipids bathong.
Lithuto tsena, tse amanang le batho ba phetseng hantle le batho ba nang le mafu a ts'oaetso, ha baa ka ba bona liphetoho tse kholo ha li-blueberries li ne li chesoa. Leha ho le joalo, thuputsong e le 'ngoe, ho ile ha boleloa hore ho noa motsoako o le mong-litere tse omisitsoeng o omisitsoeng le o hloekileng o theolela LDL ka karolo ea 28 lekholong. Oxidized LDL ke mofuta oa LDL o ka tsoelang pele ho thehoa ha atherosclerosis .
Li-Blueberries Li na le Liqhomik'hale Tse Nyenyane Tsa Cholesterol
Ho sa tsotellehe ho haelloa ke lithuto tse bontšang katleho ea blueberry ho theola k'holeseterole, ho na le lik'hemik'hale tse ngata tse phetseng hantle ka har'a litholoana tsena tse nang le lik'hemik'hale tse theolelang:
- Phuputso e 'ngoe e hlokometse hore lik'hemik'hale tsa pterostilbene tse fumanoang ka blueberries li ka' na tsa tlama PPAR-alpha (peroxisome proliferator activated receptor-alpha). Protheine ena e fokotsa palo ea lipids maling 'me e sebetsa e tšoana le fibrates , sehlopha sa meriana e fokolang lipilisi.
- Anthocyanin , k'hemik'hale e nang le antioxidant e ikarabellang bakeng sa 'mala o pherese oa borose oa li-blueberries le litholoana tse ling, e bontšitsoe ho fokotsa ho fokotsa ha LDL.
- Li-fibre, tse nang le litholoana tse ling le li-veggies, li ka boela tsa thusa ho fokotsa li-cholesterol tsa LDL.
- Li-phytosterol , li fumanoang li-blueberries le lijong tse ling tse phetseng hantle, li bontšitsoe liphuputsong ho mekhahlelo e fokolang ea LDL.
- Resveratrol ho nahanoa hore e fokotsa maemo a lipid ka ho lebisa protheine ea phetoho ea cholesteryl ester (CETP). Liphuputso li bontšitse hore ha liprotheine tsena li sa sebetse hantle, litekanyetso tsa hau tsa lipid li ka 'na tsa phahama.
Na U Lokela ho Kenyelletsa Li-Blueberries Lipetlisong Tsa Hao Tsa Lipilisi?
Le hoja qeto ena e le hore na blueberries kapa che e ka fokotsa k'holeseterole le triglycerides ea hau, li na le limatlafatsi tse ngata tse molemo tse ka thusang ho khothaletsa bophelo bo botle.
Ho phaella moo, li-blueberries li nkoa e le lijo tse nang le bothata ba k'holeseterole-li phahame LDL-ho theola fiber le li-phytosterol, ha li ntse li le tlase mafura a mangata. Ho na le mekhoa e mengata ea ho kenyelletsa litholoana tsena tse monate ka lijo tsa hau tse fokolang tsa k'holeseterole, ho akarelletsa:
- ho hlahisa smoothie ea hau e ratang
- ho ja liatla tse ngata tsa blueberries e le bohobe bo potlakileng
- ho sebelisa blueberries e le topping bakeng sa lijo tsa hoseng tsa oatmeal kapa ea yogurt
- ho kenyelletsa li-blueberries lijong tse ling, tse kang ho sebelisa li-blueberries tse mashed e le topping kapa tse tsoakaneng lehlakoreng-u ka li kenya le lijo tse fokolang tse ngata
Haeba o sa rate tatso ea blueberries, ho na le khetho ea ho nka setulong tse nang le blueberries kapa lisebelisoa tsa lik'hemik'hale tse phetseng hantle.
Leha ho le joalo, u lokela ho etsa bonnete ba hore u bua le mofani oa hao oa tlhokomelo ea bophelo o qalang tlatsetso ea blueberry. Lijo tse ling tse nang le li-blueberry li ka 'na tsa e-ba le lihlahisoa tse ling tse ka sebelisanang le meriana e itseng eo u e nkang kapa ea eketsa maemo a itseng a bongaka.
> Mehloli:
> Basu A, Du M, Leyva MJ le al. Li-blueberries li fokotsa menyetla ea kotsi ea meriana ho banna le basali ba nang le bothata ba methapo ea boima. J Nutrso 2010; 150: 1582-1587.
> Kalt W, Foote K, Fillmore SAE le al. Phello ea ho fepa li-blueberry lipids tsa mali ka likolobe. Br J Nutritie 2008; 100: 70-78.
> Tloaelo ea tlhaho. (2014). Blueberry [Monograph].
> Tonstad S, Klemsdal TO, Landaas S et al. Ha ho na phello ea ho eketsa metsi a kenang lijong tsa viscosity ea mali le lisosa tsa kotsi tsa pelo. Br J Nutritious 2006; 96: 993-996.