1 - Nei Uchida Kudya Zvibereko Zvakawanda
Kusarudza kana kudya michero kunokosha. Iyo inonaka uye inofadza-funga pamusoro pefuma yakawanda yemajeka, jerry blueberries, uye tangy cranberries. Mmm ... saka zvakanaka.
Michero inofanirawo kuva chikamu chekudya kwako nokuti inotakura mavitamini, zvicherwa, uye fiber, pamwe chete vakapfuma mu antioxidants inogona kudzivirira masero ako kubva mukusununguka-kuparadza kukuru. Uye zvakanakisisa kune zvose, ivo vakaderera mumakirori, saka ivo vakakwana kurema-kutarisa mhuka.
Yakanaka, inonaka, uye yakanaka kwauri. Verenga pamusoro kuti udzidze zvakawanda pamusoro pezvipfeko zvakakwana zvekudya.
2 - Strawberries
Strawberries ine mavriki anocheka ayo ari nyore kuwana mune gore rose rezvokudya. Izvo zvinodhura uye zvinotakurwa nehutano hwakanaka.
Imwe mukombe wewashwende inowedzera mamamiriyoni zana e vitamin C, inenge yakawanda sekapu yejusi rearangi. Strawberries inewo calcium, magnesium, folate, uye potassium. Uye ivo vakaderera mumakorikori - imwe kapu yemaswisiro ine 53 makorikori chete.
Ivachengetedze hupenyu kuburikidza nekuzvichengeta zviri nyore Shumirai yakakanyiwa majiroji ne dab yekukwapwa kamuki uye maarumondi. Dhadza jira rakawanda muchokoti kuti ive nenyanya inonaka iyo inonzwa ichinetseka zvachose.
3 - Raspberries
Raspberries akanaka majiroji anonyanya kunaka mukati memwedzi yezhizha kana ari pamwero wepamusoro uye anonyanya kutenga. Ivo vakagadzikana uye havakwanisi kugara kwenguva yakareba, saka vashandise nokukurumidza. Yakawanda yakasvibira yakatsvuka, asi iwe unogona kuwana goridhe kana mavara machena, zvakare.
Zvokudya zvinovaka muviri, raspberries yakafuma mu calcium, magnesium, uye vitamini C. Zvimwe, zvakaderera mumakorikori - imwe kapu ye raspberries ine 64 makorikori.
4 - Blueberries
Mabhekweti anoita seanoita kumusoro kweanenge mapeji ose ezvokudya. Zvichida nokuti ivo vakagadzikana zvizere zve antioxidants. Bhabheri rinowanikwa gore rose, asi ivo vari pakunaka kwavo mumwedzi yezhizha.
Izvo zvakanakawo zvekudya zvakawanda - imwe kapu yeblueberries ine potassium yakawanda uye inenge 4 gramu ye fiber. Iwe uchawanawo mukana wakanaka we vitamini C uye 83 chete makoriyori.
5 - Currants
Zvitsva zvitsvuku kana zvitsvuku zvinokonzera zvingave zvisiri nyore kuwana mutsva, asi unogona kuwana dzakaomeswa currants gore rose. Zvichida nzira yakanakisisa yekuwana mitsva yema currants ndeyokushanyira misika yevarimi mumakore ekupedzisira.
Currants yakakwirira mu potassium, calcium, uye vitamini C, uye ivo vakapfuma mune fiber. Imwe kapu yemvura yakachena yakakura ine makero makumi matanhatu.
Kana iwe uchinge uwana mapazi matsva, tenga zvakawanda uye uvafadze.
6 - Nyuchi
Nyoka yakasviba inoita sehombe dzakasvibirira, uye dzine tangier flavor. Zvakanaka kwazvo kwauri nokuti dzakakwirira mu calcium, vitamini C, uye potassium, pamwe chete nekombe imwe yemakwenzi emakrisberries inopfuura magiramu manomwe e fiber anenge makumi matanhatu emakori. Uye semafuta ose, ivo vakatakura antioxidants.
Miti yakasviba inonaka mumashandi e smoothies kana kushandiswa necheki ye creme fraiche.
7 - Lingonberries
Tart asi chinonaka chinongberberries chinonyanya kuzivikanwa muScandinavia mapepa uye inowanzoshandiswa kuchengetedza nemiti. Lingonberry jam haisi yakanyanya kuoma kuwana asi tsvaga ingonberries yakaoma paIndaneti.
Lingonberries yakaderera mumakori (kunyange zvazvo kazhinji inoda shuga kukunda tartness). Izvo zvinowedzerawo mu vitamini C, magnesium, uye fiber.
Edza imwe jam yejonberry uye brunost (brown cheese) pachikamu chepumpernickel chingwa.
8 - Bilberries
Bhabheri inotarisa yakawanda se-blueberries, asi haisi. Mabhiribheri ndiwo mazambiringa anobva kuBritish Isles, saka anowanzoonekwa muBritish mapeji. Mabhiribheri anokoshawo pamusana pehutano hwehutano hwavo hunokonzerwa nehupenyu hwavo hwehupenyu.
Mvura yakachena inogona kuva yakaoma kuwana, asi unogona kuwana mabhiribheri akaomeswa paIndaneti anogadzira chikafu chinonaka uye chine utano.
Hupenyu Hwezvibereko zveBilberry
9 - Cranberries
Cranberries inowanikwa kuNorth America uye inowanzoshandiswa munguva dzezororo. Zviri nyore kuti uwane cranberries itsva kana yechando mumabhuku akawanda ezvitoro, pamwe chete pane zvakawanda zvezvigadzirwa zvejerberry juice.
Nezvokudya zvinovaka muviri uye utano, cranberries inowedzera mu vitamini C uye ine dzakawanda zve-antioxidants. Izvo zvinewo makemikari anogona kubatsira kudzivirira zvirwere zvechirwere .
Cranberries vane tart yakawanda saka mapepa akawanda anoshevedza shuga asi pane zvimwe zvinonaka zvekupora zviripo.
10 - Elderberries
Vakuru vakuru vane micheka yakasvibira yepepuru uye inonaka. Vangangodaro vanowanzobatanidzwa ne elderberry wine uye elderberry syrup iyo inoshandiswa mukukanganiswa kwemakumbo uye kutonhorera. Hazvisi nyore kuwana vakuruberries muzvitoro, asi zvinogona kuratidzira pamisika yevarimi vemo. Kana iwe unogona kukura wako mukuruberries.
Vakuru vakakura mu vitamini C, calcium, uye potasium, uye yakanyanya kwazvo mu vitamini A uye fiber.
11 - Zvakadini NeCherries?
Zvechokwadi, cherries haisi majiroji nokuti ane makumbo asina kukwana, asi izvi zviduku zvitsvuku zvinoshandiswa nenzira yakafanana.
Cherries ane michina yakawandisa uye antioxidants, uye cherry yakasviba ndiyo inonyanya kukosha ye melatonin - yakafanana nehomoni inowedzera mumuviri wako apo iwe unorara. Muzvokwadi, kusvetuka pane zvidhinari zvemakrisries asati avata nguva ingangokubatsira iwe kurara zviri nani.
Shumira pitted cherries neAvident Greek yogurt kana tart yakasungwa yogurt. Kana kuwedzera cherries kuS smoothie nebhanana, strawberries, kana zvimwe zvibereko.
Sources
Nile SH, Park SW. "Edible berries: Zvigadzirwa zve Bioactive uye zvavanoita pane hutano hwevanhu." Http://www.nutritionjrnl.com/article/S0899-9007(13)00220-7/abstract.
United States Dhipatimendi Rezvekurima Chirongwa Chekutsvakurudza Mune Zita National Nutrient Database ye Standard Standard Release 28. https://ndb.nal.usda.gov/ndb/search4.