Ama-Blueberries: Amaqiniso Okudla

Ama-calories ama-Blueberries kanye nezinzuzo zabo zezempilo

Ama-blueberries anenani eliphakeme kakhulu lama-antioxidants. Zinezinhlanganisela zezitshalo ezibizwa ngokuthi i-anthocyanins eziye zaboniswa ukuthi zinamandla okulwa ne-antioxidant ngokulwa nokucindezeleka okwenziwe nge-oxidative. Ucwaningo lubonisa ukuthi ukudla ukudla nge-anthocyanins kungasiza futhi ukuvikela izifo, ezifana nesifo senhliziyo nesifo somdlavuza kanye nokusiza ekunakekelweni kwezempilo.

Ama-blueberries asezingeni eliphezulu e-fibre, e-calories ephansi ne-carbohydrate, futhi aqukethe cishe amafutha.

Ngokuqinisekile izithelo ezilodwa okufanele uzifake ekudleni kwakho, ikakhulu uma unesifo sikashukela. Ngaphezu kwalokho, kulula kakhulu ukuzithokozisa, mhlawumbe ngokwabo, ezongezwe kuma-smoothies, noma njengengxenye yokudla.

Enye indebe yama-blueberries iqukethe ama-calories angu-80, ama-gramu angu-21 amagremudididrate, ama-3.6 gram fibre, no-1 gram weprotheni. Lokhu kukhonzwa kubhekwa njenge-tad engaphezu kwesisodwa sezithelo. Uma ubheka ukunamathela ekukhonzeni okunye kwezithelo ngokuhlezi, gcina isabelo sakho kumakholomu angama-3/4, okungama-khalori angu-60, no-15 amagremu we-carbohydrate.

Ama-blueberries anenhliziyo ephilile enempilo, egcwalisa i-fiber. Ziwumthombo omuhle kakhulu wevithamini C, okuhlinzeka ngamaphesenti angu-25 ekwenzeni indebe.

Izinzuzo zezempilo ze-Blueberries

Ama-blueberries anenhliziyo enempilo enempilo, egcwalisa i-fiber. I-fibre yiyona ingxenye engapheliyo ye-carbohydrate engasiza ekusizeni, esiza ukulawula amabilonda, idonsa i-cholesterol kude nenhliziyo, futhi ingaqinisa ishukela egazini.

Ama-blueberries nawo aqukethe i-resveratrol, isakhi (esinamakhemikhali e-antioxidant) esiye sahlotshaniswa nokwelashwa nokuvinjelwa komdlavuza, isifo senhliziyo, nezifo ze-neurogengenative.

Kodwa-ke, iningi locwaningo liye labonwa emasethini ahlonywe nge-resveratrol emazingeni aphezulu kunelawo angase atholakale kubantu abasebenzisa i-resveratrol ngomlomo. Ezinye izifundo zibonise amazinga aphezulu e-antioxidants ezinhlobonhlobo eziluhlaza okwesibhakabhakeni nasezinhlathini ezihlaza okwesibhakabhaka.

Okokugcina, indebe eyodwa yama-blueberries inikeza amaphesenti angu-25 ezidingo zakho zansuku zonke nge-vitamin C. I-Vitamin C iyinto ebalulekile yamavithamini ehlanjululwa ngamanzi asebenza njenge-antioxidant, aids ekuphulukeleni kwesilonda, ekwandisa ukuzivikela, futhi enezindawo zokulwa nokuguga.

Imibuzo Ejwayelekile Ngama-Blueberries

Ngingadla ama-blueberry amakhiwane?

Ukubunjwa kwama-blueberries akuyona into eyingozi yokudla. Kodwa-ke, uma i-blubhejeri iqala ukubunjwa, kusho ukuthi iyaphanga. Amajikijolo anesibindi ngeke adlale okuhle.

Ngingenzenjani ngama-blueberry stains ezembatho zami?

Imibala eluhlaza okwesibhakabhaka ivela ku-anthocyanins kuwo. I-Anthocyanin i-pigment yamanzi ehlunga amanzi enika imibala esukela eluhlaza okwesibhakabhaka kuya emanzini obomvu. Futhi ngenkathi umbala ohlaza okwesibhakabhaka usiza ukupakisha amavithamini, amaminerali kanye nama-antioxidants, angangena izingubo namazinyo.

Uma uphatha ukuthola ama-blueberries ezembatho zakho, ungase ukwazi ukuthola ikhanda uma wenza ngokushesha. Ukulinda isikhathi eside kungenza kube nzima ukubhekana nebala, ngakho qiniseka ukuthi ugeza ngamanzi ashisayo ngokushesha.

Ziyini ama-blueberries asendle?

Ama-berries ama-wild, awaziwa nangokuthi ama-berries aphansi e-bush, ahluke kumakha amajikijolo amahlumela aphezulu. Amajikijolo asendle angamazinga amancane kunamajikijolo aphezulu ehlathini futhi acatshangwa ukuthi anama-antioxidants amaningi futhi anambitheka kakhulu, amnandi.

Ukuthatha nokugcina ama-Blueberries

Amakhemikhali e-phtyo ama-blueberries, i-anthocyanins, ahlaziye ngokushesha futhi ahlala isikhathi esifushane. Ngakho-ke, kubalulekile ukwandisa ukusebenza kwabo kusukela ngesikhathi abathwayo kuze kube yisikhathi lapho befika emlonyeni wakho. Ucwaningo luye lwabonisa ukuthi enye indlela yokugcina amavithamini, amaminerali, ama-fiber kanye nama-phytochemicals okuvikelwa ukuvikela ama-blueberries ngemuva kokuvuna, okwenza ama-blueberries afriziwe abe yindlela enhle.

Uma ukhetha ukuthenga ama-blueberries amasha, qaphela isikhunta. Isikhumba sibonisa ukuthi ama-blueberries aqala ukuphazamiseka. Khetha amajikijolo anembala enombala engenakho ukudilika. Kufanele bakha iphunga elimnandi futhi elimnandi.

Ama-blueberries nawo angathengwa omisiwe, njengejusi, amajamu noma asakazeka. Lezi zinhlobo zezinto ze-blueberry ziqukethe ushukela owengeziwe, ngakho-ke kubalulekile ukuqapha isabelo sakho.

Izindlela Ezempilo Zokulungisa Amagrebhisi

Ama-blueberries angafakwa ezintweni ezibhakiwe-ama-pancake, ama-muffins, imigoqo. Kungadliwa nge-yogurt, i-cottage shizi, i-oatmeal, noma ihlanganiswe nama-smoothies. Ama-blueberries angaphonswa esaladini ukuze uthole okunye okuqabulayo okweqabulayo, noma kungangena emlonyeni wakho njengoba kunjalo. Sebenzisa ama-blueberries ukuhlobisa ipuleti yakho, noma isobho sakho phezulu-lesi sithelo esihle, esinezakhi singasetshenziswa ukwenza noma yini.

Ungadliwa Nge-Blueberries

Yidla ama-blueberries ukuze uthole isidlo sasekuseni, isidlo sasemini, ukudla okudliwayo, nokudla. Bhaka nabo noma ubaphonsa esaladini lakho, umzimba wakho kanye nesisu sakho ngeke usizisole.

• I-alberryberry i-Almondberry Breakfast Breakfast Pudding
• I-yogurt Chia Pudding Nge-Blueberry Compote
• I-Banana Blueberryberry I-Walnut iqoshiwe Isinkwa

> Imithombo:

> Basu A, Du M, Leyva MJ et al. Ama-blueberries Nciphisa Izinto Eziyingozi Emzimbeni Emadodeni Nabafazi Abanama-Metabolic Syndrome. I-Journal of Nutrition. 2010; 140 (9): 1582-1587.

> I-Linus Pauling Institute. I-Resveratrol. http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/resveratrol#reference23

> Retelny, uVictoria. Iqiniso elimibalabala mayelana ne-anthocyanins complex lihlanganiswa neminingi eminingi engaba yinkimbinkimbi. Ukudla nokudla. 2016; 16-17.

> Ama-Blueberries aseMvelo. FAQ. http://www.wildblueberries.com/the-better-blueberry/faq/