Blueberries inopa hutano husingaverengeki hunobatsira, huchiita simba re antioxidants uye vadziviriri kubva kune utachiona, apo ichivandudza kutenderera. Zvinotoshamisa ndezvokuti, muchero uyu wakasarudzika hauwanzo kuwanikwa muculinary repertoire yedu. Naizvozvo, zvakakosha kuti tizive nzira dzakakodzera dzekushandisa, kuchengetedza uye kubatanidza blueberries mukudya kwedu.
Naizvozvo, mune ino chinyorwa tichakuudza zvese zvaunoda kuziva nezve blueberries uye simba ravo re antioxidant.
Hunhu hweblueberries
Mablueberries ane hunhu hunoyemurika hunoita kuti huve hunoshamisa. Kunyange zvazvo inowanzobatanidzwa neNorth America uye nyika dzeNordic dzeEurope, ma berries aya anogona kuwanikwa kunze kwematunhu iwayo. Kunyange vana vanobva kuchamhembe kweIberia Peninsula vane mukana wekuona kunaka kwemuchero uyu panguva yekufamba kwavo kwezhizha mumakomo. Iine rima rayo reblue hue, kutapira kwayo kunonaka uye kubata kwayo kusinganzwisisike kweasidhi, Blueberries inopa kunzwa kunonaka kunonaka.
Blueberries inopa zvikomborero zvisingaverengeki, zvichiita kuti ive pfuma inokosha yepeninsula. Blueberries inowanikwa kuSpain neEurope inozivikanwa seVaccinium myrtillus, shrub diki inokura pakati pegumi ne10 cm kureba. Aya makwenzi anogona kuwanikwa pane heaths, padyo nemipaini uye pakati pemaferns.
Mablueberries, anobva kunyika dzakati wandei, kusanganisira United States neSouth Africa, anobva kurudzi rweVaccinium corymbosum, shrub inokwanisa kukura kusvika pamamita mana pakureba.
KuUnited States ndiko kwakabva bhurawuni, iyo inowanzotengeswa yakaomeswa fomu kana kubvisa nokuda kwemishonga yayo. Uyezve, kune misiyano mitsvuku yemuchero uyu.
Blueberries uye simba ravo re antioxidant
Blueberries ine huwandu hwezvivakwa, ichipa huwandu hukuru hwezvinovaka muviri zvinosimbisa immune system uku ichichengetedza kugara zvakanaka kwemoyo, digestive system uye uropi. Iwo akawanda mune antioxidants.
Tsvagiridzo yakaitwa kuClemson University uye United States Dhipatimendi rekurima yakanangana nekuongorora maitiro eblueberries. Zvidzidzo izvi zvinoisa blueberries semuchero une yakanyanya antioxidant kugona kwemichero makumi mana yakaongororwa uchishandisa nzira yeORAC, iyo inoyera kukwanisa kutora mahara radicals.
Iyo yakasarudzika ruvara rwe organic acids mune ino antioxidant simba inoratidzwa kune yakaunganidzwa pesvedzero ye15 anthocyanins, kusanganisira myrtilin, cyanidin, delphinidin, malvidin, peonidin uye petunidin.
Uyezve, michero iyi ine proanthocyanidins, zvakasiyana-siyana zveflavonoids, uye tannins inobereka migumisiro yakafanana. Pakati pemakomponi aya pane resveratrol, inogona kuwanikwawo mumazambiringa matema uye inozivikanwa neayo anti-gomarara.
Blueberries ine huwandu hwakasiyana hwemamicronutrients, kusanganisira akakosha huwandu hwemaminerari akakosha senge manganese (20% yezvinodiwa zvezuva nezuva inogona kuwanikwa kubva ku100 g yeblueberries), vhitamini C (17%) uye akati wandei mavhitamini B.
Hutano hunobatsira
Izvo zvikamu zvikuru zveblueberries ndeye anthocyanins, iyo inopa ruvara rwavo rwakajeka uye inobatsira kune akawanda mabhenefiti ane hukama neblueberries. Aya makomisheni akanyanya kuwanda mumablueberries emusango ane mavara ane ruvara rwakanyanya uye ane anocherekedza antioxidant uye anti-kuzvimba hunhu.
Nekunyatso gadzirisa maitiro emahara radicals, shandisa huwandu hwakakwana hwezvinhu izvi inogona kuderedza zvakanyanya mukana wekuita zvirwere zvakasiyana-siyana.
Zvidzidzo zvinogara zvichiratidza kushamisa kunoshamisa kwehutano hwakanaka hweblueberries, inowanzonzi "chibereko che21st century," ichisiya vaongorori vachishamisika. Imwe yemabhenefiti makuru eblueberries kugona kwavo kudzivirira kuderera kwehuropi.
Ongororo dzakawanda dzakaratidza kuti kugara uchishandiswa kwechinhu ichi kunononoka kukanganiswa kwekuziva kunowanzobatanidzwa nechirwere cheAlzheimer uye mamiriro ekuderera akafanana. Uyezve, ine simba rekudzivirira urinary tract infections.
Tsvagiridzo yesainzi yakasimbisa kutenda kwakagara kwenguva refu kuti cranberries inoshanda mukudzivirira nekurapa zvirwere zveurinary tract. Uku kushandiswa kwechinyakare kwemacranberries nemaNative America kwakatsigirwa nezvidzidzo zvemazuva ano.
Chiito chayo chakapetwa kaviri. Chekutanga, kuvepo kwe organic acids muhuwandu kunowedzera acidity level yeweti, ichitadzisa kukura kwebhakitiriya. Panzvimbo yechipiri, Flavonoids inoshanda kuderedza kuzvimba mumadziro etsinga, zvinobudirira kudzivirira kunamatira uye kuwanda kwema microorganisms.
Zvikamu zveBlueberry zvakawanikwa kuti zvinorwisa mavhairasi anokonzera zvirwere zvekugaya uye zvinoita kuti zviome kune mabhakitiriya, akadai seHelicobacter pylori, kunamatira kumadziro emudumbu, nokudaro kudzivirira kukura kwemaronda uye kungangoita gomarara. Tsvagiridzo yakakura yakaitwa muUnited States, Israel neChina yagara yakaratidza izvi zvinobatsira zveblueberries pahutano hwekugaya.
Izvo zvinopesana negomarara zvimiro zve Ellagic, chlorogenic uye coumaric organic acids inowedzerwazve kana zvasvika pakurwisa mamota mudumbu, chiropa, colon uye ganda. Uyezve, aya asidhi ane mhedzisiro yakanaka pakutenderera.
Ongororo yokuwedzera yakaratidza kushanda kwekurapa uku mukudzora kukwira kweropa, kuderedza triglyceride mazinga, kuwedzera kunobatsira cholesterol mazinga, uye kuvharidzira oxidation yecholesterol inokuvadza. Iyi mibairo yakanaka inoita basa rakakosha mukudzivirira kutenderera kweropa uye mamiriro emoyo.
Maitiro ekuapedza nemazvo
Iko kunhuhwirira kwakasiyana kweblueberries, ine inotapira uye inonhuhwirira nuances, inogona kuverengerwa kuvepo kwephenolic compounds uye anthocyanins. Panyaya yekuravira, cranberries inopa kuravira kunozorodza kuri zvese tart uye zvinovava zvinovava.
Fresh blueberries anowanikwa pamusika kubva munaJune kusvika Zvita, anowanzoiswa mumatireyi madiki. Culinary applications inosanganisira dzakasiyana siyana sarudzo, kusanganisira kutonhora, kuomeswa, canning, kudzvanya, uye kuisa mujusi kana gelatin, pamwe nekuishandisa mune yavo nyowani fomu.
Inowanzo kunakidzwa sekutapira, cranberries inowanzodyiwa mumaseseti, pamwe nekubatanidzwa mujusi uye zvimwe zvisikwa zvekubika. Zvibereko zvakanaka zvinogara zviripo kana michero yabatanidzwa. Kuti ugadzire mutsauko unonaka wekunaka, unogona kusarudza michero mitsvuku senge sitirobheri, raspberries kana currants, kana kusarudza kunhuhwirira kwakanaka kwemango yakaibva, apuro kana chinanazi kana peya.
Kana zvasvika kumakeke nemakeke, michero iyi yakasarudzika. Vanowedzera kubata kunonaka pasina kukurira mukanwa uye kubata chimiro chavo zvakakwana kunyangwe mushure mekubikwa. Iyo inowanzoiswa pamusoro pekrimu tartlets yakaputirwa nesyrup kana gelatin, kana kuiswa sechinonaka chinozadza mumaffin.
Ndinovimba kuti neruzivo urwu iwe unogona kudzidza zvakawanda nezve blueberries uye yavo antioxidant simba.