Bhabheri rinoshuva michero yakasvibirira ine ganda rebhuruu rima. Nemhaka yokuti dzakakunakira iwe, mabhebheri kumusoro pamusoro pezvibereko zvehutano uye michero, uye ndinofunga kuti ndakazviona pane zvinyorwa zvese zvepamusoro zvandakamboongorora.
Unoda kuziva zvakawanda here? Heano zvimwe zvikonzero zvikuru nei iwe uchifanira kunge uchidya mabharukeri.
Blueberries Are Antioxidant-Rich
Miti yemiti inonzi phytochemicals inopa blueberries mavara avo akanaka uye inoshandiswa se antioxidants.
Izvozvo zvinoreva kuti vanobatsira kudzivirira kusununguka-kukanganisa kwakanyanya kumasero. Antioxidants inofungidzirwa kuva nezvakasiyana-siyana zvehutano hunobatsira - kana iwe paunozvidya nenzira yezvokudya. Kutora antioxidants sezvinowedzera kuwedzera hakuratidzi kushanda zvakare.
Blueberries Inonwisa
Mafuta e-blueberries ndiwo maitiro akanaka kwazvo emu B-mavhithamini yakaoma muviri wako unoda kushandura zvokudya kune simba uye mavitamini C uye E izvo zvinowedzera mamwe antioxidant basa. Bhabheri rine zvizhinji zvemaminera zvakare - kusanganisira potasium, selenium, zinc, iron, uye manganese.
Mafuta eBlueberries Akaderera Mumakorikiti
Imwe mukombe wakakwana weblueberries yakangwara ine mazana anenge makumi manomwe emakori, iyo yakakosha yeunoinline yako. Izvo zvakanaka zvinobva kune fiber saka kubbling pane mamwe mabharukeri inogona kukubatsira kukurudzira kusvika pakudya kwako kunotevera pasina kuparadza kudya kwako.
Mafuta eBlueberries Akajeka Kuwana
Mafuta e-blueberries anowanzofananidzwa nejijiji goji uye acai , izvo zvishoma zvisiri zvekare, zvakaoma kuwana uye zvinodhura.
Zvitsvuku, zvisinei, zvakanyanya nyore kuwana mune chero doro rekudya - uye zvinowanikwa gore rose. Iwe uchawana matsva e-blueberries muchikamu chezvibereko. Tarisa michero yakasvibiswa uye yakasvibirira muvara - rega bhabheri rakasviba kana kuti moldy. Mafuta e-blueberries anowanikwawo mufiriji.
Blueberries Are Delicious
Zvikonzero zvangu zvina zvokutanga iwe unofanirwa kudya blubhebheri hazvisi zvekukosha zvikuru kunze kwekuti iwe uchida kuzvidya. Asi ichocho chikamu chiri nyore - ivo vanonaka kwazvo. Inogona kushandiswa se dessert yakasara nechingwa chiduku chinoputika uye yakasvikwa kana kuwedzerwa kune ndiro yehuni inotonhora kana inotonhora. Bhabheri rinoitawo kuwedzerwa kukuru kune sariti yakagadzikana uye inogona kushandiswa sezvikamu mune mamwe mapeji.
Healthy Blueberry Recipes
Tarisa mapeji asina kunyanya kukura muhuga kana mafuta uye izvo zvinoshandiswa kune zvigadzirwa zvine utano zvakadai sezviyo zvakakwana, zvimwe zvibereko nemiriwo uye zvakakosha mapuroteni. Edza izvi kuti uite:
Nutritional Information for Blueberries
Mashoko anotevera ekudya kunovaka muviri anouya kubva kuUnited States Dhipatimendi reZvesita guru guru rekudya. Ndiyo imwe kapu yebhuruu yebhuruu.
Macronutrients
- Mvura: 122.10 gm
- Makorori: 83
- Puroteni: 1.07 gramu
- Carbohydrates: 21.01 gramu
- Fiber: 3.5 gramu
- Zvokudya: 14.44 gramu
- Total Fat: 0.48 gramu
- Saturated Fat: 0.041 gramu
- Monounsaturated Fat: 0.068 gm
- Polyunsaturated Fat: 0.212 gm
- Cholesterol: 0 milligrams
Micronutrients
- Calcium: 9 milligrams
- Iron: 0.41 milligrams
- Magnesium: 9 milligrams
- Phosphorus: 17 milligrams
- Potassium: 112 milligrams
- Sodium: 1 milligrams
- Zinc: 0.23 milligrams
- Vitamini C: 14.1 milligrams
- Thiamin: 0.054 milligrams
- Riboflavin: 0.059 milligrams
- Niacin: 0.606 milligrams
- Pantothenic Acid: 0.180 milligrams
- Vitamini B6: 0.075 milligrams
- Vitamini B12: 0 micrograms
- Rudo: 9 micrograms
- Vitamini A: 78 Unite Dzepasi Pese
- Vitamin E: 0.83 milligrams
- Vitamin K: 28.0 micrograms
Phytonutrients
- Beta-Carotene: 46 micrograms
- beta-Cryptoxanthin: 0 micrograms
- Lycopene: 0 micrograms
- Lutein naZeaxanthin: 116 micrograms
Kunobva:
Ongororo Yezvekurima muUnited States Dhipatimendi Rezvekurima National Nutrient Database ye Standard Standard Release 28. "Basic Report: 09050, Blueberries, Raw." Yakasvika musi waMarch 2, 2016. http://ndb.nal.usda.gov/ndb/foods/show/2166.