Maoriri muCherries uye Utano Hwayo Mazano
Kunyange zvazvo cherries inowanzokwirira mune shuga (inenge 1 gramu yemakrohydrate mune imwe neimwe), ine zviyero zvakawanda zvepirtonutrients . Vafumi avo vane ruvara rutsvuku vanovaita kuwedzerwa kukuru kune zvokudya zvinoda kuratidza. Imwe hama yepecaches, plums, uye apricots (zvinonzi semichero yemabwe), cherries inogona kushandiswa mumapirase nenzira dzakadai-dessert, toppings yezvikafu, kana kungodyiwa sezvazviri.
Zvisinei, kana uri kutarisa kudya kwako kwegluidhydrate, edza kunamatira kusvika 12 kusvika ku15 cherries pane imwechete.
Kune marudzi akasiyana-siyana emakrisari, mamwe acho anotapira kupfuura mamwe, uye mamwe anonwisa akaoma. Cherries inogona kusiyana kubva kune tsvuku yakajeka, maroon, kusvika kune tsvuku-tsvuku muvara. Nzira yakakurumbira ye cherries ndeyeBing cherries. Mamwe marudzi anosanganisira Rainer uye Washington Red Cherries.
| Cherries Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 mukombe yakasviba (138 g nemakomba) | |
| Per Serving | % Daily Value * |
| Maoriro 87 | |
| Maorikiti anobva kuFat 5 | |
| Total Fat 0.3g | 1% |
| Potassium 306.01mg | 9% |
| Carbohydrates 22g | 7% |
| Dietary Fiber 3g | 12% |
| Zvokudya 17.6g | |
| Protein 1.4g | |
| Vitamini A 2% · Vitamin C 15% | |
| Calcium 2% · Iron 2% | |
* Kubva pane zvokudya zviviri zvekoriori | |
Imwe kapu yemari inotapira inenge ine 90 makorikiti, 22 gm carbohydrate, 3 gramu fiber uye 1.4 gramu mapuroteni. Cherries ndiyo yakanaka yevhitamini C, inopa 15 muzana yezvinodiwa zvako zvezuva nezuva mune imwe kapu inokosha.
Health Health Benefs of Cherries
Cherries 'yakaisvonaka reddish maroon pigment inobva pakuchengetedza utano anthocyanins. Kutsvakurudza kunoratidza kuti anthocyanins inogona kudzivirira dzimwe zvirwere zvisingaperi, kusanganisira chirwere chemwoyo nemamwe makondombera.
Cherries zvakarewo mavara akanaka. Zvidzidzo zvakaratidza kuti vanhu vanodya fiber zvakagadzikana zvikafu zvakaderedza dambudziko rehutano hwemwoyo, kuchengetedza hutano hwakanaka, uye kubudirira kuronga shuga yekutonga.
Panewo kutsvakurudza pamusoro pemigumisiro ye cherries mumhando dzakasiyana-siyana, sejisi uye bark, pamusana pekusuruvara , mamiriro ezvinhu ehutano zvakasiyana nearthritis, uye hutano hwehutano.
Are Cherry Pits Zvokudya Here kana Kuti Zvinotyisa?
Izvo zvave zvichifungidzirwa kuti kudya zvimiti zve cherries inotyisa nekuti zvine kemikari inogadzira makemikari. Izvi zvinoratidzika kunge zvinopesana. Nepo vamwe vanhu vanotenda mbeu idzi dzine uturu, vamwe vanoti vanorapa.
Mbeu yeApple, matanda e cherry, nemamwe mbeu kubva kumhuri yePrunis ine chinhu chechisiki chinonzi amygdalin, icho chinogona kusvibiswa mumigumo yakawanda yekupedzisira, imwe yeyo hydrogen cyanide. Hydrogen cyanide ine chepfu. Nhamba ye cyanide inoratidzika ine chepfu kune muviri inobva pakushandiswa. Zvichida zvakakodzera kudiridza mbeu yakangwara, asi kudya mbeu dzose zvichida hazvina kungwara. Kana usina mubvunzo, zvine musoro kuti urege kudya mbeu.
Kusarudza nekuchengetedza Cherries
Sarudza cherry itsva dzisingabhadhari uye dzichioneka dzakakura muhukuru. Havafanire kupera. Tarisa kune avo vanyoro uye vakasimba nemaruva emiti akabatanidzwa. Dzivisa kushamba cherries kusvikira yava nguva yekuidya. Kushambidza navo nokukurumidza kuchaita kuti vawande nokukurumidza.
Chengetai cherry mufriji muhomwe yepurasitiki kana mupurasitiki yakavharwa. Cherries ichagara mufiriji kwemazuva anenge mashanu kusvika gumi uye mufiriji kwemwedzi mitanhatu kusvika kumasere.
Cherries inogona kutengwa zvakare mazaya ega kana kutengwa patsva kuti uzvipire iwe pachako. Kana ukaronga pakukanda ma cherry yako, zvichida zvakanakisisa kubvisa matangi kutanga.
Paunenge uchitenga cherry dzakaomeswa kana makedheni, verenga mabhii musati wadya uye musunga kune umwe kushumira. Funga kushandisa gorosi rakagadzirwa mumakwenzi ako nokuti vanosimudza zvakanaka uye iwe unongoda chikamu chiduku kuti ugamuchire mararamiro emakrisiti anobata.
Nzira Dzakanaka Yokugadzira Makherries
Cherries inogona kushandiswa mumhando dzakawanda dzereji.
Wedzera cherries ku-fat-fat greek yogurt, cottage cheese, kana ricotta cheese nokuda kwepuroteni yakakura yemangwanani kana kuti nyoka. Tora cherry shomanana mu salads kana kusanganisira cherry muzvokudya zvakanakisa kuti uwedzere kutapira, ruvara, nekugadzirwa. Cherries inogona kushandiswa kuita zvimwe zvisarudzo zvezvokudya zvakajeka zvakare sezvo zvichisanganisira zvipembenene zvinowanikwa muzvinhu zvakabikwa, zvakadai semape namafuro. Shandisai marudzi aya ezvokudya mumwero, sechirongwa chinokosha.
Cherry Recipes
Kushandisa cherries yakachena uye yakaoma inogona kuva nzira yakanaka yekuwedzera ruvara, kutapira, uye antioxidants kune kudya kwako. Usatya kutora zvigadzirwa nemari yako cherries. Pasi apa uchawana nzira dzakasiyana dzekuisa ma cherries muchirongwa chekudya chako.
- Old Fashioned Cherry Granola
- Wild Rice uye Cherry Pilaf
- Cherry Glazed Nguruve Chop
> Sources:
> American Academy of Nutrition uye Dietetics. Nzvimbo yeAmerica Dietetic Association: Health Implications of Dietary Fiber. J Ndokudya Assoc. 2008; 108: 1716-1731.
> Retelny, Victoria. Chokwadi chinyararire pamusoro peanthocyanins chinokonzerwa nemhando dzakawanda dzinogona kunge dzakaoma. Zvokudya uye Chikafu. 2016; 16-17.