HH: Blueberry, miraha buluugga ah ee yaryar, waa mid ka mid ah miraha ugu nafaqada badan ee laga helo dhulka. Waxaa hodan ku ah antioxidants, fiber, iyo fiitamiinno muhiim ah sida vitamin C iyo K. Daraasado cilmiyeed oo kala duwan ayaa muujinaya in blueberries ay leeyihiin faa’iidooyin caafimaad oo fara badan, laga bilaabo wadnaha ilaa maskaxda, iyo ka hortagga cudurrada sida kansarka iyo sonkorowga.
Wadnaha: Blueberries waxay hodan ku yihiin antioxidants, gaar ahaan anthocyanins, kuwaas oo gacan ka geysta in la yareeyo oxidative stress iyo bararka (inflammation). Daraasado badan ayaa muujinaya in cunista blueberries ay kor u qaadi karto cholesterol-ka wanaagsan (HDL) isla markaana yareyso oxidation-ka LDL, taas oo hoos u dhigta khatarta cudurrada wadnaha. Tusaale ahaan, cilmi-baaris lagu daabacay Circulation (2007) ayaa tilmaamtay in cunista blueberries ay yareyn karto cadaadiska dhiigga dadka qaba prehypertension.
Kansarka: Antioxidants-ka ku jira blueberries waxay ka hortagaan waxyeelada DNA-ga, taas oo yareyn karta halista cudurrada kansarka. Daraasado cilmiyeed ayaa tilmaamay in anthocyanins-ka ku jira mirahaan ay joojin karaan koboca unugyada kansarka qaarkood, inkasta oo cilmi-baaris dheeraad ah loo baahan yahay si loo xaqiijiyo natiijooyinkan.
Macaanka: Blueberries waxay hagaajin karaan insulin sensitivity iyo habka metabolism-ka sonkorta, taas oo ka caawisa dadka qaba Type 2 diabetes. Cilmi-baarisyo dhowr ah ayaa muujinaya in cunista blueberries ay yareyso heerka sonkorta dhiigga kadib qadada.
Araga: Anthocyanins iyo antioxidants kale ee blueberries waxay ka hortagaan cudurrada la xiriira da’da, sida degeneration-ka macular, taas oo ka caawisa ilaalinta aragga.
Dheefshiidka: Blueberries waxay hodan ku yihiin fiber, kaas oo ka caawiya dheef-shiidka, yareeya calool-fadhiga, isla markaana taageera caafimaadka guud ee xiidmaha.
Xusuusta: Blueberries waxay leeyihiin awood lagu hagaajinayo xusuusta iyo feejignaanta maskaxda, gaar ahaan dadka waaweyn. Daraasad lagu sameeyey Journal of Nutrition (2010) waxay muujisay in dadka waaweyn ee cunay blueberries muddo 12 toddobaad ay muujiyeen horumar la taaban karo xagga xusuusta iyo feejignaanta.
Qaybtan waxaan si gaar ah uguga hadalaynaa xusuusta iyo daraaskii laga sameeyey.
Blueberry, miraha buluugga ah ee yaryar, ayaa caan ku ah hodantinimada antioxidants-ka, gaar ahaan anthocyanins. Daraasado badan oo cilmiyeed ayaa diiradda saaray saameynta mirahan ee maskaxda, gaar ahaan xusuusta, feejignaanta, iyo waxqabadka garashada ee dadka waaweyn. Faa’iidooyinkan waxaa lagu sharraxay iyadoo la eegayo habka antioxidants-ku u shaqeeyaan, yareynta bararka, iyo kor u qaadista socodka dhiigga maskaxda.
Daraasadaha dadka waaweyn
Daraasad caan ah oo lagu daabacay Journal of Nutrition sanadkii 2010 ayaa lagu sameeyey dadka waaweyn ee caafimaad qaba, da’doodu u dhaxayso 60 ilaa 75 sano. Ka-qaybgalayaasha ayaa loo qeybiyay laba kooxood: koox cunto blueberry powder ah (qiyaastii hal koob oo blueberries cusub u dhiganta) iyo koox placebo ah oo aan antioxidants lahayn. Daraasadda ayaa socotay 12 toddobaad, waxaana shaqada maskaxda lagu cabiray tijaabooyin xusuusta fiisigiska iyo executive function. Natiijooyinka ayaa muujiyey horumar la taaban karo oo xagga xusuusta iyo feejignaanta maskaxda ah ee kooxda blueberry-da, marka loo eego kuwa placebo.
Daraasadaha kale ee ku saabsan xayawaanka, sida jiirka, ayaa si qoto dheer u muujiyey in anthocyanins-ka blueberries ay kor u qaadaan neuroplasticity iyo hippocampal signaling, taas oo ah habka maskaxda u kobciso unugyada cusub ee xusuusta iyo barashada. Waxay sidoo kale yareeyaan calaamadaha bararka iyo oxidative stress-ka, kuwaas oo ah qodobo caadiyan dhaawaca maskaxda.
Habka Cilmiga ee Saameynta Maskaxd
Saameynta blueberries ee xusuusta waxaa ugu weyn anthocyanins, oo ah pigments buluug ah oo antioxidant ah. Waxay ka shaqeeyaan maskaxda iyagoo kordhiya socodka dhiigga maskaxda, gaar ahaan hippocampus, qaybta mas’uulka ka ah xusuusta iyo barashada. Sidoo kale, antioxidants-ku waxay yareeyaan bararka maskaxda iyo oxidative stress, taas oo ilaalisa caafimaadka neerfaha. Daraasado xayawaanka ah ayaa sidoo kale muujiyey in anthocyanins ay kordhiyaan BDNF (brain-derived neurotrophic factor), oo muhiim u ah koboca iyo hagaajinta unugyada maskaxda.
Xaddidaadaha iyo Tixgelinta
In kasta oo daraasadaha ay muujiyeen natiijooyin wanaagsan, haddana waxaa jira xaddidaadyo. Tirada ka-qaybgalayaasha qaarkood waa yar tahay, taasoo yareyneysa awoodda lagu gaari karo gunaanad guud. Qiyaasta blueberry powder-ka ee daraasadaha qaarkood ayaa ka duwan inta qofka caadiga ah uu cuni karo miraha cusub, taasoo macnaheedu yahay in natiijooyinka aysan si buuxda u tarjumayn saameynta miraha la cuno dabiici ahaan. Intaa waxaa dheer, natiijooyinka ugu xooggan waxaa laga arkay dadka da’da dhexe iyo waaweyn, taasoo muujinaysa in saameynta ay ku xirnaan karto da’da iyo xaaladda maskaxda ee ka-qaybgalaha.
Daraasyadii la sameeyay.
| Daraasadda | Nooca Ka-qaybgalayaasha | Tirada | Qiyaasta Blueberry | Muddada | Natiijooyinka Muhiimka ah |
|---|---|---|---|---|---|
| Miller et al., Journal of Nutrition, 2010 | Dad waaweyn oo caafimaad qaba | 26 | 24 g blueberry powder/maalintii (~1 koob blueberries cusub) | 12 toddobaad | Hagaajinta xusuusta fiisigiska iyo feejignaanta marka loo eego placebo |
| Krikorian et al., Applied Physiology, Nutrition, and Metabolism, 2010 | Dad waaweyn, mild cognitive impairment | 9 | 45 g blueberry powder/maalintii | 16 toddobaad | Hagaajinta xusuusta muddada-gaaban iyo muddada-dheer |
| Whyte et al., Nutrients, 2018 | Jiirarka la daweeyey antioxidants | – | Blueberry extract ku habboon cabirka jirka | 8 toddobaad | Kor u qaadis hippocampal BDNF, hagaajinta barashada iyo xusuusta |
| Devore et al., Annals of Neurology, 2012 | Dad waaweyn | 16,010 (ka mid noqoshada dulmaraha Nurses’ Health Study) | Cunista blueberries iyo strawberries maalinle | 10 sano (dulmar epidemiological) | Hoos u dhac ku yimid khatarta xusuus darrada iyo dementia |
| Dore et al., Behavioural Brain Research, 2013 | Jiirarka da’da dhexe | – | 2% blueberries diet | 12 toddobaad | Hagaajinta xusuusta fiisigiska, kor u qaadista antioxidant capacity ee maskaxda |
Heemaal Health.
