Maorikiti muSlawberries uye Utano Hwayo Zvipo
Strawberries ndiyo michero inotapira, inonhuhwirira, ine fiber-yakazara yakazara nemavitamini, uye antioxidants. Maererano neGermplasm Resources Information Network (chikamu cheDhipatimendi Rezvekurima reUnited States), pane zvikamu 103 zvakasiyana siyana uye subspecies yemasipuresi mbeu. Nyaya yepamusoro yegorobheni inowanzoitwa April kusvika munaJune, asi kazhinji kutaura, unogona kuwana strawberries gore rose.
Uye kana iwe neimwe nzira usingakwanisi kuwana strawberries matsva mumusika wako, unogona kugara uchitenga yakaoma
Strawberries iyi michero yakawanda, ine zvinyorwa zvishoma nemakrohydrates mune chikamu chikuru. Imwe mukombe wewashwende inosanganisira 49 makori uye inopa 3 g yemafuta-ane utano uye 12 g chete yemakrohydrate. Mukombe wegorobheni unopawo zvinopfuura kwemazuva aine vitamini C. Unofunga kuwedzera zvishoma kune smoothie yako, unogona kuwedzera ma calorie, fiber, uye makhahydrates emu berry rimwechete: 1 huru (1 3/8-inch ) Sitirobheri: 6 makoriori, 0,4 gramu fiber, 1.4 gramu makhahydrates.
Health Health Benefits of Strawberries
Strawberries yakaderera mu-calorie, yakazara mufiber, mavitamini nemaminerari akadai se vitamini C, folic acid, potassium uye yakazara nemasikironi, anthocyanins, uye quercetin. Iyo fiber uye potassium muwaini yebriwberries inotsigira mwoyo wehutano. Kudya kwepamusoro kwe potassium kwave kuchibatanidzwa nechepakati pangozi yekurohwa.
Folic acid inokosha pakukura kwekurera uye inobatsira kubudisa nekuchengetedza masero matsva. Nhamba yakakwana ye fiber inogona kubatsira kuderedza cholesterol uye kudya kunowanikwa mu potassium kunogona kubatsira mukudzivirira kukwirira kweropa uye ischemic heart disease.
| Strawberries Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 cup, halves (152 g) | |
| Per Serving | % Daily Value * |
| Maoriro 49 | |
| Maorikiti anobva kuFat 4 | |
| Zvose Fat 0.5g | 1% |
| Saturated Fat 0g | 0% |
| Polyunsaturated Fat 0.2g | |
| Monounsaturated Fat 0.1g | |
| Cholesterol 0mg | 0% |
| Sodium 2mg | 0% |
| Potassium 232.56mg | 7% |
| Carbohydrates 11.7g | 4% |
| Dietary Fiber 3g | 12% |
| Zvokudya 7.4g | |
| Protein 1g | |
| Vitamini A 0% · Vitamin C 149% | |
| Calcium 2% · Iron 3% | |
| * Kubva pane zvokudya zviviri zvekoriori | |
Quercetin, flavonoid inowanikwa muwaini, inogona kuderedza kuputika, izvo zvinogona kunge zvisingakwanisi kuita kuti kuderedza hutachiona hwetenda. Mukuwedzera, quercetin inogona kuva nemigumisiro yekare.
Kutsvakurudza kunoratidza kuti kudya kune anthocyanins kunogona kudzivirira dzimwe zvirwere zvisingaperi, kusanganisira chirwere chemwoyo uye mamwe kanzira.
Strawberries inewo yakakwirira ye polyphenol, chimwe chikonzero chinogona kubatsira kubatsira kuderedza ropa.
Mibvunzo Inowanzoenderana NeSrabberries
Ndinofanira kutenga organic strawberries here?
Strawberries ari pa "tsvina dzine gumi" mazita. Simba ravo rakapfava rinoita kuti zvive nyore kune zvinopisa mishonga, kuisa kune imwe yepamusoro yezvipembenene zvezvipembenene. Saka, kana zvichibvira, zvichida zvakanakisisa kutenga zvigadzirwa. Kana mari yakakosha, tarisira kutenga strawberries munzvimbo iyo kana vari mumwaka. Kana zvisina kudaro, funga kutenga zvinhu zvinokonzerwa namajiro echando. Uye kana zvisarudzo izvi zvisati zviripo, tenga strawberries yakasanganiswa uye uasuke zvachose musati watengeswa.
Maererano neUnited States Dietary Guidelines yeAmerica, vanhu vazhinji vanofanira kunge vachiwedzera kubatanidzwa nemichero nemiti yemidziyo (ingave inogadzirwa kana yakasikwa) kuderedza dambudziko rezvirwere zvisingaperi uye kuchengetedza utano hwakanaka.
Ndinogona kudya mbeu pane sitiroberi here?
Hungu, mbeu yakasvibirira pamatareji inodyiwa uye yakachengeteka kudya. Usavatora kunze!
Kutora nekuchengetedza Strawberries
Sarudza strawberries inonhuwira inotapira uye yakafuma, inogwinya, yakajeka. Dzorera purasi uye uiongorore kuti uve. Dzivisa maoriki ayo atanga kuumbwa, sezvo majiki aya anotanga kuparadza. Iwe unodawo kutamba pamusoro pemakroje ayo ari mushy nokuti anofanira kunge aine plump.
Strawberries inofanira kugara mufiriji kwemazuva maviri kusvika matatu. Uzvichengetedze usina kushambwa uye kubvisa chero mawaniro akaodzwa kuti usapararira kupararira kweganda.
Iwe unogona kuvabudisa kunze uye uaise pahwendefa kana kubika pepa rakagadzirwa nemapuritsi emapuranga kuti uwane unyoro uye ufukidze nefirimu yeplastiki. Shenura nguva isati yashandiswa.
Nzira Dzakanaka Dzakagadzirira Maruva Enyoka
Strawberries inogona kushandiswa kunakidza yogurt , cottage cheese, zviyo zvinopisa uye zvinotonhora. Inogona kuiswa mukati me smoothies, yakasarudzwa uye yakaiswa mumasadhi, kurutivi rwemavira, kana salsa. Kunakidza kwavo kwakanaka uye kuve kwakanyanyisa kunoita kuti kuwedzerwa kukuru kuve sarudzo dzakasarudzwa. Strawberries zvakare zvinonhuwa zvinonaka - zvinyorera mu nut butter kana chocolate tsvuku kuitira kunakidza kunonaka, fiber-rich snack kana kuti dessert.
Mapishi nemaSwrberries
> Kwakabva:
> Retelny, Victoria. Chokwadi chinyararire pamusoro peanthocyanins chinokonzerwa nemhando dzakawanda dzinogona kunge dzakaoma. Zvokudya uye Chikafu. 2016; 16-17.