Ama-Strawberries, ama-Blueberries, ama Raspberries, ama-Blackberry, ama-Cranberries
Yeka ukuthi ngithanda kanjani iberry isizini! Ngaphandle kokunambitheka, amajikijolo angomunye wemigodi yokudla okunomsoco okuzungezile. I-fat in fat, i-carbs, ne-calories, kodwa i-fibre ephezulu, amavithamini, amaminerali, nama-antioxidants, lezi zinambuzane zokunambitheka ezingenalo nje zenza impilo yonke kodwa zingasiza ekuvimbeleni umdlavuza nesifo senhliziyo, kanye nokunciphisa inqubo yokuguga.
Futhi ngenxa yefriji, singaba nezinzuzo zamajikijolo unyaka wonke.
Isisekelo se-Berry Nutrition
Amajikijolo akuyona imithombo kuphela yokudla okugqamile, kodwa amaphakethe amancane amavithamini, amaminerali kanye ne-fiber. Isibonelo, inkomishi ye-strawberries elinezinyosi iqukethe isidingo sosuku lonke ku-vitamin C. Ikhobe yama-blackberries iqukethe usuku lwama-manganese, kanti inani elifanayo lama-raspberries linikeza okwesithathu kwezidingo zethu ze-niacin zansuku zonke. Ama-blueberries nama-strawberries ayimangalisa imithombo emihle ye-vitamin E. Futhi zonke ziqukethe ama-gremu angu-4 no-9 we-fiber ngayinye.
Kungani ama-berries enhle kithi?
Imbewu yamajikijolo isakazwa kakhulu yizinyoni nezinye izilwane; imibala ekhanyayo yamajikijolo asiza ukuheha labo balezi imbewu. Izikhumba zamajikijolo kufanele zibe mncane ngokwanele ukuze zidliwe kalula, kodwa ngesikhathi esifanayo zingasengozini yezilokazane nezifo. Amakhemikhali abangela umbala futhi avikele isitshalo nawo abe ngcono kithi.
Izinzuzo zezeMpilo
Eziningi zalezi zinhlobo ze-phytonutrients (njenge-anthocyanins, i-quercetin, ne-ellagic acid) zinomthelela we- antioxidant : Ziyakuphikisana nokuketshezeka kwemvelo emzimbeni obangela ukuguga kwezicubu kanye nezifo eziningi eziguga njengomdlavuza, ukucindezeleka komzimba kanye nomonakalo emithanjeni . Ucwaningo olulodwa lwama-blueberries ekudleni lwabonisa ngisho nokukhumbula inkumbulo yamagundane asezingeni eliphakathi.
Eqinisweni, kunzima ukucabanga ngesigaba somzimba esingathinteki kahle lezi zakhi. Ama-blueberries aphezulu ikakhulu kulawa makhemikhali, mhlawumbe ephezulu kunazo zonke izithelo.
Izixhumanisi kolunye ulwazi mayelana namajikijolo ngabanye, nezixhumanisi zokupheka:
Ukukhethwa kwe-Berry nokuGcina
Amajikijolo avame ukuchitha ngokushesha, ikakhulukazi uma ephukile noma egcinwe ezimweni ezinomthunzi. Ngaphambi kokuthenga, hlola ngokucophelela ukubunjwa noma amajikijolo aphukile. Futhi, ungahlanza amajikijolo akho uze ulungele ukuwadla. Uma ungeke ukwazi ukuzidla zingakapheli usuku noma ezimbili, zibafake noma zipheke emsizeni (engeza ucezu kasawoti, kanye ne-sweetener ukunambitha) okungabekwa esiqandisini kuze kube ngesonto (noma iqhwa). Ukuqhwaza nokupheka akulimazi iningi lama-phytochemicals ezitshalweni, nakuba ukupheka kunciphisa okuqukethwe kwe- Vitamin C.
Qaphela izibulala-zinambuzane: I- strawberries ikakhulukazi, nangama-raspberries amancane, kunomthelela wokuba ne-pesticides ngaphezulu kunezinye izithelo nemifino, ngaphandle uma beyizinto eziphilayo. Abanye banomuzwa wokuthi kufanelekile ukufuna ukukhiqizwa kwemvelo, ikakhulukazi okuthiwa " izithelo nemifino engcolile" okuthiwa "ingcolile ."
Ukunikeza iziphakamiso
- Hlanganisa ne-cottage shizi, i-yogurt e-plain, noma i-ricotta ushizi we-high-protein snack, ibhulakufesi noma i-dessert. Engeza imbewu ye- flax yokudla okunomsoco kanye ne-fiber.
- Engeza ama-strawberries kwisaladi eluhlaza , noma uhlanganise nesigqoko sesaladi
- Yiba namajikijolo kanye nosawoti we-dessert ngekhilimu evamile noma ukhilimu oqeqeshwe ngokuzenzela .
- Yenza i-smoothie ihlanganise izinhlobo eziningi zejikijolo ezibandisiwe, noma ngaphandle kwe-yogurt. Nambitha ukunambitha. Le nhlanganisela ingahle iqhwa ibe yizithelo ezimnandi zezithelo.
- Engeza amajikijolo kumaprotheni owuthandayo.
- Yenza isiraphu sebhayisiki ngama- pancake ngokubilisa nge-sweetener encane.
- Beka amajikijolo omisiwe abe yi- low-carb trail mix (kodwa qaphela ushukela!)
- Yenza i- freezer jam elula.
Ukunciphisa okuningi kwe-Carb nge-Berries
Funda kabanzi mayelana namajikijolo nokudla okunomsoco
Ulwazi lwezithelo kanye nezokupheka ezivela ezidlweni ezincane ze-Carb