Strawberries, Blueberries, Raspberries, Blackberries, Cranberries
Ndinoda sei berry mwaka! Kunze kwekuva kunakidza, majekiti ndeimwe yezvokudya zvakanakisisa zvakapoteredza. Zvishoma mumafuta, carbs, uye makoriyori, asi zvakanyanya mu fiber, mavitamini, zvicherwa, uye antioxidants, izvi zvinokonzerwa nekunaka hazvisi izvo zvinoita kuti zvive nehutano hwehutano asi zvinogona kubatsira kubvisa kenza uye chirwere chemwoyo, pamwe nekudzikisa kukwegura.
Uye nekuda kwefriji, tinogona kuva nezvakanaka zvemabriji gore rose.
Basic Berry Nutrition
Mahariro haasi kungova mavhenekeri chete, asi mapepa maduku emavitamini, mineral, uye fiber. Semuenzaniso, mukombe wewaini yakasanganiswa unoshandiswa zuva rose nokuda kwevhitamini C. Mukombe wemakwenzi emabhandi anokwana manganese ezuva, asi reyspberries yakafanana inopa chimwe chetatu chezvatinoda zuva nezuva. Bhuberries uye strawberries zvinoshamisika kuti zvinokonzerwa nemavhithamini E. Uye zvose zvinomira pakati pe4 ne9 magiramu e fiber pamakombe.
Sei Zviyo Zvakanaka Kwazvo?
Mbeu yejikiji inowanzoparadzirwa ne shiri nedzimwe mhuka; iyo mivara yakajeka yemakroberiti inobatsira kutema avo mbeu-vaparidzi. Ihombodo yemakroberi inofanirwa kuve yakaonda zvokuti inogona kudyiwa nyore, asi panguva imwechete isingatambudziki kune zvirwere uye zvirwere. Mikemikari inokonzera mararamiro uye kudzivirira muchero unoitawo kuti ave akanaka kwatiri.
Health Benefits
Zvizhinji zvezviputitrients (zvakadai seanthocyanins, quercetin, uye ellagic acid) zvine simba rinopesana nehutachiona : Vanopikisa hutachiona hwemhuka mumuviri hunobatsira kukwegura kwemasumbu uye zvirwere zvakawanda zvinokanganisa zvakadai sekenza, kuora mwoyo, uye kukanganisa kwemishonga . Chimwe chidzidzo che blueberries muzvokudya chakaratidza kuti yakagadziridza chiyeuchidzo chepakati-yekare.
Ichokwadi, zvakaoma kufunga nezvechikamu chemuviri chisina kunaka chinokanganisa nezvibereko izvi. Mafuta machena anove akakwirira zvikuru mumakemikari aya, zvichida kumusoro kwezvibereko zvose.
Kushamwaridzana kune mamwe mashoko pamusoro pemabriji mumwe nomumwe, ane zvibatanidziro kune mapoka:
Berry Selection uye Kuchengetedza
Micheka inowanzopamba zvakakurumidza, kunyanya kana yakaputsika kana kuchengetwa mumamiriro emvura. Usati watenga, chengetedza iwo zvakanyatsogadzirwa nehuni kana kuputsika majikiji. Uyewo, usasuka majiki ako kusvikira wagadzirira kuzvidya. Kana iwe usingakwanisi kuzvidya mukati mezuva rimwe chete kana maviri, zvive zvikavhenekera kana kuti zvibike mumuchero (kuwedzera pini yemunyu, uye kutapira kunonaka) izvo zvingave zvakanatswa kusvika kwevhiki (kana firiwa). Kusunungura uye kubika hazvikuvadzi zvakanyanya zvepirtochemicals muchero, kunyange zvazvo kubika kunowedzera pasi ma Vitamin C.
Nyaya yezvipembenene: Strawberries kunyanya, uye kusvika zvishoma zvishoma raspberries, anowanzova nemishonga yakawanda kupfuura zvimwe zvibereko nemiriwo, kunze kwekuti iine organic. Vamwe vanofunga kuti zvakafanira kutsvaga michero yemiti, kunyanya kune izvo zvinonzi "tsvina tsvina" michero nemiriwo.
Kushumira mazano
- Bata pamwe nekottage cheese, yogurt yakachena, kana ricotta cheese yepamusoro-puroteni, zvokudya zvekudya, kana kuti dessert. Wedzera firk mbeu yezvokudya zvakakwana uye fiber.
- Wedzera strawberries kune gorosi rakadii , kana kusanganiswa mukapfeke yehudhi
- Iva nemabriji nekrimu yekaseti nemakisi ekara kana kuti yakagadzirwa nemapurogiramu ekamu .
- Itai slackothie kusanganisa mhando dzakasiyana dzemabriji akaomeswa, ane kana asina yogurt. Kunaka kunonaka. Izvi zvinosanganiswa zvinogonawo kuve zvakanyungudutswa kuva zvinonaka zvemichero pops.
- Wedzera ma berries kumapuroteni ako aunofarira.
- Itai bhisikirosiki yepencake nekubikira neinotapira zvishoma.
- Isai maoriki akaomeswa mucheka -carb trail mix (asi tarisa shuga!)
- Itai kuti muve nesheji yejerijisi iri nyore.
Zvimwe Zvishoma-Carb Recipes neBriries
Dzidza Zvakawanda Pamusoro peBherries uye Chikafu
Fruit Information uye Recipes kubva kuCot Carb Zvokudya