Ama-calories nemisebenzi yabo yezempilo
Ama-blackberries yizithelo ezincane ze-carbohydrate ezifaka amaphakheji emgqonyeni omkhulu wokudla. Kucatshangwa ukuthi i- superfood , ama- blackberries aqukethe izindawo eziye zacatshangwa ukusiza ukuvikela izifo zenhliziyo, umdlavuza, nesifo sikashukela. Ama-blackberries ayingxenye yamakhemikhali e-phytochemicals okuthiwa i-anthocyanins, ahlonishwe ngamakhono awo okukwazi ukuvikela amangqamuzana avela emonakalweni omkhulu wamahhala.
I-hue yabo ejulile ephuphuthekile ikhulisa amandla awo e-antioxidant. Ziwumthombo omuhle kakhulu wefayibha, i-vitamin C, futhi iqukethe ama- manganese asemini .
| Ama-Blackberries Facts Nutrition | |
|---|---|
| Ukukhonza Usayizi 1 inkomishi (144 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 62 | |
| Ama-calories avela ku-Fat 6 | |
| Ingqikithi yamafutha 0.7g | 1% |
| I-Satatated Fat 0g | 0% |
| I-Polyunsaturated Fat 0.4g | |
| I-Monounsaturated Fat 0.1g | |
| I-cholesterol 0mg | 0% |
| I-sodium 1mg | 0% |
| Potassium 233.28mg | 7% |
| Ama-carbohydrate 13.8g | 5% |
| I-Fiber Diet 7.6g | 31% |
| Ama-sugar Suggestions 7g | |
| Amaprotheni 2g | |
| I-Vitamin A 6% · I-Vitamin C 50% | |
| I-calcium 4% · I-Iron 5% | |
| * Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Ama-Blackberries aqukethe inani elincane lamakorikhi wevolumu enkulu yezithelo. Enye indebe yama-blackberries iqukethe ama-calories angu-62, ama-13,8 amagremudididrate, nama-gram angu-7.6 we-fiber. I-RDA ye-fibre ingama-gramu angu-25 kuya ku-38 nsuku zonke, ngakho-ke, indebe eyodwa yama-blackberries inikeza cishe ingxenye yesithathu yezidingo zakho ze-fiber usuku lonke. Kubantu abanesifo sikashukela, sikhuthaza ukudla amajikijolo hhayi kuphela ngoba banempilo, kodwa isabelo sabo esiyinkimbinkimbi kanye nokuqukethwe kwefayibha nakho kungagcwalisa kakhulu futhi kungagcina ishukela legazi lizinzile.
Izinzuzo zezeMpilo zama-Blackberries
Ama-blackberries angumthombo omuhle kakhulu wevithamini C kanye nama-manganese, nomthombo omuhle we-vitamin K. Banikeza futhi amanani amaningi e-antioxidant, anthocyanins namanye ama-flavonoids angakhuphula imemori yomsebenzi. Ubufakazi obunye bubonisa ukuthi i-anthocyanins isebenzise izindlela eziningi zokubonisa izimpawu nezinqubo zamaselula ezingase zivimbele izifo nokusiza ekunakekelweni kwezempilo.
Imibuzo Ejwayelekile Mayelana Nama-Blackberries
Ingabe ama-blackberries angadonsa amazinyo akho?
Ama-blackberries akungabazeki ukuthi ukudla okunomsoco kakhulu, noma kunjalo, ukuwadla ngokuvamile kungabangela ukubola emagqeni akho. I-hue efanayo ejulile esiza ukuvikela impilo yakho ingabangela ngempela ukubola, kungakhathaliseki ukuthi idliwe kanjani (lonke, i-juiced, i-jelly noma i-jam).
Ukuze ugweme ukubola, ungawavumeli bahlale emlonyeni wakho isikhathi eside kakhulu. Uma uphuza ukuxubha okwenziwa ngama-blackberries, sebenzisa utshani. Ngemuva kokungenisa, landela ngamanzi, uphinde uqhube amazinyo akho noma ugqoke ukulwa nomphumela wokubola.
Ukubamba nokugcina ama-blackberries
Uma unokufinyelela ekukhethweni ama-blackberries wakho-yiya kuwo. Isikhathi sama-blackberries ekuqaleni kuka-Juni kuze kuphele u-Agasti. Uma uthenga amajikijolo kusuka esitolo, qaphela ukuthi ama-blackberries angathengwa okusha ukuze adliwe ngokushesha noma aqhwaqwe. Ukuthenga amajikijolo afriziwe kungaba yinzuzo yakho njalo ngezikhathi ezithile, izithelo ezifriziwe ziqhwale ekuqhumeni kwawo okuphakeme. Eqinisweni, ucwaningo luye lwathola ukuthi ukuqothula izithelo nemifino kungandisa amandla abo okugcina izakhi.
Uma uhlela ukuthenga amajikijolo amasha, funga kuqala. Amajikijolo anesiphunga esisha se-berry angcono kakhulu. Uma bengasuki, cishe uzofuna ukudlulisa.
Lokhu kusho ukuthi babengavuthi lapho bekhethwa. Amajikijolo ayeke ukuvuthwa lapho bekhethwa.
Bheka labo abafana nombala futhi abanakho iziphambeko zokukhanya. Vula isitsha bese uhlola phansi iphakheji yesikhunta. Uma uthola isikhunta, ungathengi amajikijolo, njengoba isikhunta sibonisa ukuthi amajikijolo aseqalile ukulimaza.
Amajikijolo amasha ngokuvamile angahlala esiqandisini izinsuku ezimbalwa. Ukuze ulondoloze ukunambitheka kwawo nokuvimbela ekubhubhiseni noma ekubunjeni, gwema ukugeza kuze kube khona ngaphambi kokusetshenziswa. Uma uthenga amajikijolo amasha futhi ungahle uhlele ukuwadla ngokushesha, uwafake esitsheni esingenalutho efrijini.
Izindlela Ezempilo Zokulungisa Amabhisikidi
Ama-blackberries angadliwa ngezindlela eziningi. Fafaza amajikijolo amasha noma amaqanda ku-cereal, i-yogurt noma i-smoothies. Engeza amajikijolo kuma-salads, okusanhlamvu, noma ufake amajikijolo kuzimpahla ezibhakawe nge-fibre, amavithamini namaminerali engeziwe.
Ukupheka Ngezinwele Ezibomvu
Ngeke ukholwe ukuthi zingaki izinto ongazenza ngamabherebhisi . Hlola lezi zokupheka, kusukela ngokujwayelekile ukuya "ukucabanga ngaphandle kwebhokisi," ngeke udumale.
> Imithombo:
> Dombrowski, Margie. Amazinyo Ahlukanisiwe: Ukudla Okuyisihlanu Okubangela Ukulondoloza. Isikhungo sokunakekelwa komlomo se-Colgate. http://www.colgate.com/en/us/oc/oral-health/cosmetic-dentistry/teeth-whitening/article/discolored-teeth-five-foods-that-cause-stains-0214.
> Moore, uMaris. Izinhlobo Zokudla Zokusiza Ukuthuthukisa Imemori Yakho. I-American Academy Yokudla Ne-Dietetics. http://www.eatright.org/resource/health/wellness/healthy-aging/memory-boosting-foods.
> Retelny, uVictoria. I-Colorful Truth About Anthocyanins Eyinkimbinkimbi Ehlanganiswe Namandla Amandla Amandla Ayingqayizivele. Ukudla nokudla. 2016; 16-17.