Maoriro uye Utano Hwayo Zvipo
Miti yakasviba ndiyo yakaderera michero ye-carbohydrate iyo inotakura muzvokudya zvakakura punch. Inofungidzirwa kuti yakakura, mabheji ane zvinhu zvakambofungidzirwa kuti zvidzivirire pakurwara kwepfungwa, kenza, uye chirwere cheshuga. Nyeredzi ndeyeboka re phytochemicals rinonzi anthocyanins, iro rakave richiremekedzwa nekuda kwekugona kwavo kudzivirira masero kubva pakusununguka kukuru kwemahara.
Mvura yavo yakadzika yepepuru inowedzera simba ravo re antioxidant. Icho chinhu chinonyanya kukosha chefiber, vitamin C, uye ine yekanakisi yean manganese .
| Blackberries Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 mukombe (144 g) | |
| Per Serving | % Daily Value * |
| Maoriro 62 | |
| Maoriro kubva kuFat 6 | |
| Total Fat 0.7g | 1% |
| Saturated Fat 0g | 0% |
| Polyunsaturated Fat 0.4g | |
| Monounsaturated Fat 0.1g | |
| Cholesterol 0mg | 0% |
| Sodium 1mg | 0% |
| Potassium 233.28mg | 7% |
| Carbohydrates 13.8g | 5% |
| Dietary Fiber 7.6g | 31% |
| Shuga 7g | |
| Puroteni 2g | |
| Vitamini A 6% · Vitamin C 50% | |
| Calcium 4% · Iron 5% | |
| * Kubva pane zvokudya zviviri zvekoriori | |
Nyoka dzakasviba dzine zviduku zvekoriyumu kune guru guru rezvibereko. Imwe kapu yemakatekiti ane 62 makorikiti, 13,8 gm carbohydrate, uye 7.6 gm fiber. Iyo RDA ye fiber iri 25 kusvika ku 38 gramu zuva nezuva, naizvozvo, imwe kapu yemakwenzi ebhitakiti inokupa iwe inenge chikamu chetatu che fiber yako inoda zuva rese. Kune vanhu vane chirwere cheshuga, tinokurudzira kudya kwezvakaburiri kwete chete nokuti vane utano, asi mugove wavo wakawanda uye fibhi zvinogadzirwawo zvinogona kunge zvakakwana kuzadza uye zvinogona kuita kuti sutu reropa rigare rakasimba.
Health Health Benefits of Blackberries
Nyoka dzakasviba ndezvakanaka chaizvo zvevhitamine C uye manganese, uye yakanaka yevhitamini K. Inopawo zviyero zvakakura zve antioxidant makemikari, anthocyanins nemamwe flavonoids zvinogona kukurudzira chiyeuchidzo basa. Humwe humwe humwe hunoratidza kuti anthocyanins inoshandisa nzira dzakasiyana-siyana dzekuisa nzira uye maitiro emagetsi anogona kudzivirira zvirwere uye rubatsiro muhutano hwehutano.
Mibvunzo Inowanzoitika Pamusoro peNyberberries
Ko gorova rinogona kukanganisa meno ako here?
Nyoka dzakasviba hazvo pasina mubvunzo zvokudya zvine utano hwakanaka, zvisinei, kuzvidya kazhinji zvinogona kukonzera kudonha pameno ako. Imwechete yakadzika inobatsira kuchengetedza utano hwako inogona kukonzera kushatisa, pasinei nokuti inopedzwa sei (yakakwana, juiced, jelly kana jam).
Kuti urege kusvibisa, usarega kuti varambe vari mumuromo mako kwenguva refu. Kana uri kunwa kudengenyeka kunogadzirwa nemafuta echando, shandisa uswa. Mushure mekunyengedza, tevera nemvura, uye shandura mazino ako kana kuti goroti kuti urwise kusvibisa.
Kusarudza nekuchengetedza Blackberries
Kana iwe uine ruzivo rwekutora mawe machena machena-enda nazvo. Nenguva yemazai machena anotangira muna June kusvika kwekupedzisira kwaAugust. Kana uri kutenga mabriji kubva kuresitoro, ona kuti majekeri anogona kutengwa kutsva kuti adye pakarepo kana kuti mazaya. Kutenga majiroji echando kunogona kuva kumubatsiro wako nguva nenguva, michero yakasvibira inotonhorera pahupamhi hwekunze. Kutaura zvazviri, tsvakurudzo yakawana kuti kuvhenekera michero nemiriwo zvinogona kuwedzera muviri wavo kuchengetedza.
Kana ukaronga pakutengesa maoriro matsva, inhuwone ivo kutanga. Micheka inenge ine tsvina yakawanda inonaka. Kana vasinganhuhwi, iwe unogona kunge uchida kuzvipedza.
Izvi zvinoreva kuti vakanga vasina kuibva pavakasarudzwa. Mhete dzinomira kuibva kamwechete pavanenge vasarudzwa.
Tsvaga avo vane yunifomu muvara uye vasina magetsi. Dzorera mudziyo uende uye uongorore pasi pepuranga yehutu. Kana iwe ukaona chiganda, usatenga majiroji, sekuti mold inoratidza kuti majiroji atanga kuparadza.
Majiro matsva anowanzogara mufiriji kwemazuva mashoma. Kuti varambe vachinge vachinakidza uye vadzivirire kubva pakuparadza kana kuti kuve musimba, rega kushamba kusvikira nguva isati yashandiswa. Kana iwe ukatenga mabriji matsva uye usati waronga kuzvidya pakarepo, uzviise mumudziyo usina kuvhara mufiriji.
Nzira Dzakanaka Dzakagadzirira Gorobheri
Nyoka yakasviba inogona kudyiwa nenzira dzakawanda. Fukidza majeki matsva kana echando pazviyo, yogurt kana smoothies. Wedzera ma berries ku saladi, mbeu, kana kuisa maabriji muzvinhu zvakabikwa zvowedzera fiber, vitamini, nemaminera.
Recipes With Blackberries
Iwe hauzombofi uchitenda kuti zvinhu zvipi zvingaita iwe nemafuta . Tarisa mapeji aya, kubva pane zvakananga kusvika "kufunga kunze kwebhokisi," haunganyadziswi.
> Sources:
> Dombrowski, Margie. Discolored Teeth: Zvokudya Zvishanu Zvinokonzera Stain. Colgate Oral Care Center. http://www.colgate.com/en/us/oc/oral-health/cosmetic-dentistry/teeth-whitening/article/discolored-teeth-five-foods-that-cause-stains-0214.
> Moore, Maris. 4 Mhando dzezvokudya zvekubatsira kukurudzira chiyeuchidzo chako. American Academy of Nutrition uye Dietetics. http://www.eatright.org/resource/health/wellness/healthy-aging/memory-boosting-foods.
> Retelny, Victoria. Izvo Zvakatarisa Chokwadi Pamusoro peAnthocyanins Makuru Akabatanidzwa neMasimba Akawanda Anowanikwa Masimba Akawanda. Zvokudya uye Chikafu. 2016; 16-17.