Maorikiti muBlueberries uye Utano Hwayo Mafaro
Mafuta e-blueberries ane zvizhinji zvakanyanya zve antioxidants. Iine mishonga yemiti inonzi anthocyanins iyo yakaratidzwa ine simba rinoshandiswa ne antioxidant kuburikidza nekurwisa chinokonzera kushushikana. Kutsvakurudza kunoratidza kuti kudya zvokudya ne anthocyanins kunogonawo kubatsira kudzivirira zvirwere, zvakadai sepfungwa yepfungwa uye kenza uye rubatsiro muhutano hwehutano.
Bhabheri rinowedzera mu fiber, pasi mukoriori uye makhahydrates, uye inenge isina mafuta.
Ichokwadi kuti chimwe chibereko chaunofanira kunge uchiwedzera pakudya kwako, kunyanya kana une chirwere cheshuga. Uyezve, ivo vari nyore nyore kufara, kana ivo pachavo, vakawedzera ku smoothies, kana sechikamu chekudya.
| Blueberries Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 cup yakasviba (148 g) | |
| Per Serving | % Daily Value * |
| Maoriro 84 | |
| Maorikiti anobva kuFat 4 | |
| Zvose Fat 0.5g | <1% |
| Sodium 1mg | 0% |
| Potassium 114mg | 2% |
| Carbohydrate 21g | 7% |
| Dietary Fiber 3.6g | 14% |
| Zvokudya 15g | |
| Protein 1g | |
| Vitamini A 1% · Vitamin C 25% | |
| Calcium 0% · Iron 2% | |
* Kubva pane zvokudya zviviri zvekoriori | |
Imwe kapu yeblueberries inenge inenge makumi mashanu emakori, 21 gramu makhahydrates, 3.6 gramu fiber, uye 1 gramu yemapuroteni. Iko kushumira kunofungidzirwa se tad kupfuura imwe yekushandira michero. Kana uri kutarisa kunamatira kune umwe kushandira wezvibereko pahugaro, chengetedza chikamu chako kune 3/4 kapu, iyo inenge makirogiramu makumi matanhatu, uye 15 gramu yemakrohydrate.
Bhabheri rinopfuma mumoyo moutano, kuzadza fiber. Izvo zvinokonzera zvakakwana vitamini C, zvichipa 25 muzana mune mukombe.
Nheutano Inobatsira yeBlueberries
Bhabheri rinopfumbira mumoyo-hutano, kuzadza fiber. Fibre ndiyo inotengeswa yega yehydrohydrate iyo inobatsira mukugadzikana, inobatsira kudzora matumbo, inokwevera cholesterol kure nemwoyo, uye inogona kugadzirisa shuga yeropa.
Bhabheri rinosanganisira resveratrol, kemukari (iyo ine antioxidant properties) iyo yave ichibatanidzwa nehutano uye kudzivirira kenza, mwoyo yehutachiona, uye zvirwere zveurourogengenative.
Zvisinei, dzakawanda zvekutsvakurudza dzakaratidzwa mumasero akakurudzirwa ne resveratrol mune zvakanyanya kuwedzera pane izvo zvinogona kuwanikwa kuvanhu vanodya resveratrol mumuromo. Zvimwe zvidzidzo zvakaratidza mazinga akakwirira e-antioxidants mumasango machena machena uye mumaruva machena.
Pakupedzisira, imwe kapu yeblueberries inopa 25 muzana yezvinodiwa zvako zvezuva nezuva zvevhitamini C. Vitamin C inokosha yemavamini yakasvibiswa nemvura inoita se antioxidant, rubatsiro mukurapa kwechirema, inoita kuti utachiona huvepo, uye inopesana nekukwegura.
Mibvunzo Inowanzoenderana neBlueberries
Ndinokwanisa kudya chikafu chinonzi blueberries?
Iyo yakagadzirwa ne-blueberries haikuvadzi kudya. Zvisinei, kamwe bhabheribheni inowanikwa, inoreva kuti iri kuparadza. Moldy berries haazonakire zvakanaka.
Chii chandingaita pamusoro pebhurukiti mavara panguvo dzangu?
Blueberries bluu ruvara runobva kune anthocyanins mairi. Anthocyanin isu inogadziriswa nemvura iyo inopa mavara kubva kune bhuruu kusvika mumvuri yekundu. Uye apo ruvara rwebhuruu runobatsira kutakura mavitamini, zvicherwa uye antioxidants, zvinogona kukonzera nguo nemeno.
Kana iwe uchikwanisa kuwana mabhairbheri pamapfeko ako, unogona kukwanisa kubvisa tsvina kana iwe ukaita pakarepo. Kumirira kwenguva refu kunogona kuita kuti dhati rive rakaoma kubata, saka iva nechokwadi chekushambidza nemvura inodziya pakarepo.
Chii chinonzi bluberries?
Masango machena machena, ayo anozivikanwawo seakadered berries, akasiyana neanomirirwa, maori berries. Majikiji emusango madiki mashoma kupfuura majero akakwirira emuti uye anofungidzirwa kuti ane mamwe antioxidants uye anowedzera, tangy flavor.
Kusarudza nekuchengetedza Blueberries
Mapikemikemikemikari emabhaberberries, anthocyanins, anonyorera nokukurumidza uye anogara kwenguva pfupi. Saka, zvakakosha kuwedzerwa kubudirira kwavo kubva panguva yavanosarudzwa kusvikira nguva yava kusvika pamuromo wako. Kutsvakurudza kwakaratidza kuti imwe nzira yekuchengetedza mavitamini, mineral, fiber uye kuchengetedza phytochemicals ndeyekudzikisa bhabhijiki mushure mekukohwa, zvichiita kuti mazai machena machena ave sarudzo huru.
Kana iwe ukasarudza kutenga mabhebheri matsva, tarisa huni. Mhumho inoratidza kuti blubheri rinotanga kuparadza. Sarudza mahonjiya akajeka muvara uye pasina kubuda kwemavara. Vanofanira kunhuhwirira fruity uye kutapira.
Bhabheri rinogona kutengwa zvakare, seji, jams kana kupararira. Aya marudzi eBraberryberry ane shuga yakawanda, saka zvakakosha kuongorora chikamu chako.
Nzira Dzakanaka Dzakagadzirira Blueberries
Mafuta e-blueberries anogona kushandiswa muzvigadzirwa zvakagadzirwa-pancake, muffin, mabhairi. Inogona kudyiwa ne yogurt, cottage cheese, oatmeal, kana kuiswa mu smoothies. Bhabheri rinogona kukandirwa mu saladhi kuitira kuwedzera kunotapira kuwedzera, kana kuti kunogona kupinda mumuromo mako sezvazviri. Shandisa blueberries kuti ufukidze ndiro yako, kana yepamusoro-soro yako-ichi chibereko chakaisvonaka, chine michero chinogona kushandiswa kuita chero chinhu.
Recipes With Blueberries
Idya blueberries kwekudya chamangwanani, masikati, mashomanana, uye kudya kwemanheru. Bika navo kana kuti udzikandire mu saladhi yako, muviri wako uye mimba yako hazvizozvidemba.
- Bhabheribheri Amamondi Mudhadharo Pudding
- Yogurt Chia Pudding NeBlueberry Compote
- Blueberry Bhanki Yakagadzirwa Bread
> Sources:
> Basu A, Du M, Leyva MJ et al. MaBlueberries Anoderedza Kuora Mwoyo Mungozi muVese Varume nevakadzi vane Metabolic Syndrome. Journal of Nutrition. 2010; 140 (9): 1582-1587.
> Linus Pauling Institute. Resveratrol. http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/resveratrol#reference23
> Retelny, Victoria. Chokwadi chinyararire pamusoro peanthocyanins chinokonzerwa nemhando dzakawanda dzinogona kunge dzakaoma. Zvokudya uye Chikafu. 2016; 16-17.
> Wild Blueberries. FAQ. http://www.wildblueberries.com/the-better-blueberry/faq/