1 - Kungani Kudingeka Yidla Amajikijolo Angaphezulu
Ukuthatha noma ukudla amajikijolo kuyinto ekhethekile yokwelapha ehlobo. Ziyiphunga futhi zinhle kakhulu - cabanga ngama-strawberries abomvu acebile, ama-blueberries amnandi, nama-cranberries ama-tangy. Mmm ... kuhle kakhulu.
Amajikijolo kumele abe yingxenye yokudla kwakho ngoba alayishwe amavithamini, amaminerali, kanye ne-fiber, futhi abuye acebile kuma-antioxidants angakwazi ukuvikela amangqamuzana akho emonakalweni ekhululekile. Futhi ngaphezu kwakho konke, aphansi kwamakhalori, ngakho-ke aphelele ekudleni okubukeka ngesisindo.
Kuhle, okumnandi, futhi kuhle kuwe. Funda ukufunda ukuze ufunde kabanzi mayelana nalezi zinhle zokudla okunomsoco.
2 - ama-Strawberries
Ama-strawberries anama-berries e-luscious alula ukuthola kuzo zonke izidlo ngonyaka. Futhi ayabizi futhi alayishwa ukudla okunomsoco omuhle.
Enye indebe yama-strawberries iqukethe i-vitamin C engaphezu kuka-100, cishe cishe indebe ye-orange juice. Ama-Strawberries nawo ane-calcium, i-magnesium, i-folate, ne-potassium. Futhi aphansi kwamakhalori - indebe eyodwa yama-strawberries inama-khalori angu-53 kuphela.
Zigcine ziphilile ngokuzigcina zilula. Khonza amajikijolo ahlutshiwe nge-dab ye-cream ehlutshiwe nama-almond slivers. Gubha ama-strawberries amakhulu nge-tshokoleti ukuze uthole umsoco onomsoco ozwa sengathi unqabile.
3 - ama-Raspberries
Ama-Raspberries amahle amajikijolo amahle kakhulu ezinyangeni zasehlobo lapho ephakeme futhi engabizi kakhulu. Ayisimanga futhi angahlali isikhathi eside kakhulu, ngakho-ke uwasebenzise ngokushesha. Ama-raspberries amaningi abomvu, kodwa ungathola i-gold noma ama-raspberries amnyama, nawo.
Ngokungahambisani nalokho, ama-raspberries anesithambile se-calcium, i-magnesium, ne-vithamini C. Ngaphezu kwalokho, aphansi kwamakholori - indebe eyodwa yama-raspberries inama-khalori angu-64.
4 - ama-Blueberries
Ama-blueberries abonakala enza phezulu phezulu cishe kuwo wonke uhlu lwaphezulu. Mhlawumbe ngoba badonsa ama-antioxidants. Ama-blueberries atholakale unyaka wonke, kodwa angcono kakhulu ezinyangeni zasehlobo.
Zilungele futhi izitha eziningi - indebe eyodwa yama-blueberries ine-potassium eningi futhi cishe amagremu angu-4 e-fiber. Uzothola isilinganiso esiningi samavithamini C kanye nama-calories angu-83 kuphela.
5 - i-Currants
Ama-currants amasha abomvu noma amnyama angeke kube lula ukuthola amasha, kodwa ungathola ama-currants omisiwe unyaka wonke. Mhlawumbe indlela engcono kakhulu yokuthola ama-currants amasha ukuvakashela izimakethe zamafama ngasekupheleni kwentwasahlobo.
I-currants iphezulu e-potassium, i-calcium, ne-vitamin C, futhi zicebile fiber. Enye indebe yama currants eluhlaza anama-calories angama-60.
Uma uthola ama-currants amasha, thenga okuningi bese ubamisa.
6 - ama-Blackberries
Ama-blackberries abukeka njengama-raspberries amakhulu amnyama, futhi ane-flavor tangier. Zikuhle kakhulu kuwe ngoba ziphakeme nge-calcium, i-vitamin C, ne-potassium, kanye nekomishi eyodwa yama-blackberries inamapremu angu-7 e-fibre cishe ngamakhalori angu-60. Futhi njengawo wonke amajikijolo, alayishwe ama-antioxidants.
Ama-blackberries ayiphundu ama-smoothies noma asebenza kancane nge-creme fraiche.
7 - amaLingonberries
I-tart kodwa i-lingonberries enesiphundu iyaziwa kakhulu emahokisini aseScandinavia futhi ngokuvamile isetshenziselwa ukugcina namanzi. I-Lingonberry jam ayinzima kakhulu ukuthola kepha bheka ama-lingonberries afriziwe ku-intanethi.
Ama-lingonberries aphansi kakhulu kwamakholori (nakuba ngokuvamile adinga ushukela ukuze anqobe i-tartness). Zine-vitamin C ephakeme, i-magnesium, ne-fiber.
Zama i-jaronberry jam ne-brunost (ushizi obomvu) esiqwini sesinkwa se-pumpernickel.
8 - ama-Bilberries
Ama-Bilberries abheka okuningi njenge-blueberries, kodwa awakhona. Ama-berberries angamajikijolo asendle avela eBritish Isles, ngakho ajwayelekile kakhulu ekuphekeni kweBrithani. Ama-Bilberries nawo ayabaluleka ngenxa yezinzuzo zabo zezempilo ngenxa yokuqukethwe kwawo kwe-antioxidant.
Ama-bilberries amasha angase kube nzima ukuthola, kodwa ungathola ama-bilberries omisiwe e-intanethi enza isiphuzo esiphundu nesempilo.
Izinzuzo zezempilo zikaBilberry
9 - ama-Cranberries
Ama-Cranberries azalwa eNyakatho Melika futhi ajwayele ukukhonzwa ngesikhathi samaholide. Kulula kakhulu ukuthola ama-cranberries amasha noma amaqabunga ezindaweni eziningi zokudla, futhi kunezinhlobo eziningi ze-juriberry juice.
Ngokuqondene nokudla kanye nempilo, ama-cranberries anesisindo se-vitamin C futhi anama-antioxidants amaningi. Futhi aqukethe ama-compounds angasiza ekuvimbeleni ukutheleleka kwesisu .
I-Cranberries i-tart kakhulu ngakho ukupheka okuningi kudinga ushukela kodwa kunezindlela zokupheka ezithokozayo ezitholakalayo.
10 - Ama-Elderberries
Ama-Elderberries angamajikijolo amancane aphuzi okwesibhakabhaka futhi anambitheka kakhulu. Kungenzeka ukuthi bahlotshaniswa kakhulu newayini le-elderberry ne-elderberry isiraphu esetshenziselwa ukukhwehlela i-syrups kanye ne-tonic ebandayo. Akulula ukuthola ama-elderberries ezitolo, kepha angabonisa emakethe yezolimo. Noma ungakhula ama-oldberries akho.
Ama-Elderberries aphezulu ku-vitamin C, i-calcium, ne-potassium, futhi aphezulu kakhulu ku-vitamin A kanye ne-fiber.
11 - Kuthiwani Ngama Cherries?
Ngokuqinisekile, ama-cherries awawona amajikijolo ngoba anezimbobo ezingenayo, kodwa lezi zithelo ezincane ezibomvu zisetshenziswa ngendlela efanayo.
I-cherries iqukethe izakhi eziningana nama-antioxidants, futhi ama cherry amnyama yiwona mthombo omuhle kakhulu we-melatonin - efana ne-hormone eyanda emzimbeni wakho njengoba uthola ukulala. Eqinisweni, ukubhoboza i-cherry encane yama cherry ngaphambi kokulala kungakusiza ukuba ulale kangcono.
Khonza ama-cherries ane-pitted nge-yogurt ye-Greek ecacile noma i-yogurt efriziwe efakwe efrijini. Noma engeza ama-cherries ku-smoothie ngebhanana, ama-strawberries, noma ezinye izithelo.
Imithombo
Nile SH, Park SW. "Amajikijolo athengwayo: izingxenye ze-bioactive nomphumela wazo empilweni yabantu." Http://www.nutritionjrnl.com/article/S0899-9007(13)00220-7/abstract.
I-United States uMnyango Wezolimo wezoLimo lwezoLimo lwezeMisebenzi yezoLimo lwezoLwazi lweNational for Nutrient Database for Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/search4.