Ama-Calories ama-Strawberry kanye nezinzuzo zezempilo
Ama-Strawberries yizithelo ezinhle, ezinomakha, nezithengi ezicebile ezigcwele amavithamini, nama-antioxidants. Ngokusho kwe-Germplasm Resources Information Network (ingxenye yoMnyango wezoLimo wase-United States), kunezinhlobo ezingu-103 ezihlukene nezinsizakalo zezitshalo ze-sitrobheli. Isikhathi esiphezulu se-strawberries ngokuvamile siyi-Ephreli kuya ku-Juni, kodwa ngokuvamile ekhuluma, ungathola ama-strawberries unyaka wonke.
Futhi uma ngandlela-thile ungakwazi ukuthola ama-strawberry amasha emakethe yakho, ungakwazi njalo ukuthenga eyodwa efriziwe
Ama-Strawberries yizithelo eziqhamukayo, aqukethe ama-calories amancane ne-carbohydrate engxenyeni enkulu. Enye indebe yama-strawberries iqukethe ama-calories angu-49 kuphela futhi inikeza 3 g we-fibre enempilo enempilo kanye no-12 g we-carbohydrate kuphela. Ikomishi lama-strawberries linikeza ngaphezu kwe-vitamin C. engamalanga. Uma ufuna ukufaka ama-smoothie akho ezimbalwa, ungafaka ama-calories, ama-fibre, nama-carbohydrate eberry ngalinye: 1 enkulu (1/8-intshi) ) i-strawberry: ama-calories angu-6, ama-gram angu-0.4 ama-fibre, ama-1.4 amagremu ama-carbohydrate.
Izinzuzo zezempilo ze-Strawberries
Ama-strawberries aphansi kakhulu kilojoule, aphethwe yi-fiber, amavithamini namaminerali afana nevithamini C, folic acid, potassium futhi agcwele ama-antioxidants, anthocyanins, ne-quercetin. I-fiber ne-potassium e-strawberries isekela impilo ye-heart. Ukudla okuphezulu kwe-potassium kuhlotshaniswa nengozi encane yokushaywa yisifo.
I-folic acid ibalulekile ekuthuthukiseni ingane futhi isiza ukukhiqiza nokugcina amangqamuzana amasha. Inani elanele le-fiber lingasiza ukunciphisa i-cholesterol kanye nokudla okunomsoco we-potassium kungasiza ekuvimbeleni ukucindezelwa kwegazi eliphezulu nesifo senhliziyo yesichemicic.
| Ama-strawberries Amaqiniso Okudla | |
|---|---|
| Ukukhonza Usayizi 1 indebe, ama-halves (152 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 49 | |
| Ama-calories avela ku-Fat 4 | |
| Ingqikithi yamafutha 0.5g | 1% |
| I-Satatated Fat 0g | 0% |
| I-Polyunsaturated Fat 0.2g | |
| I-Monounsaturated Fat 0.1g | |
| I-cholesterol 0mg | 0% |
| I-sodium 2mg | 0% |
| Potassium 232.56mg | 7% |
| Ama-carbohydrate 11.7g | 4% |
| I-Dietary Fiber 3g | 12% |
| Ama-Sugars 7.4g | |
| Amaprotheni 1g | |
| I-Vitamin A 0% · I-Vitamin C 149% | |
| I-Calcium 2% · I-Iron 3% | |
| * Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
I-Quercetin, i-flavonoid etholakala ku-strawberries, inganciphisa ukuvuvukala, okungaba yisici esizimele ekunciphiseni i-atherosclerosis. Ngaphezu kwalokho, i-quercetin ingase ibe nemiphumela ye-anticancer.
Ucwaningo lubonisa ukuthi ukudla okuqukethe i-anthocyanins kungavimbela izifo ezithile ezingapheli, kuhlanganise nesifo senhliziyo nesifo somdlavuza.
Ama-Strawberries nawo anakho okuqukethwe okuphezulu kwe-polyphenol, esinye isici esingaba khona esingasiza ukunciphisa ukucindezeleka kwegazi.
Imibuzo Ejwayelekile Ngama-Strawberries
Ngidinga ukuthenga ama-strawberries ephilayo?
Ama-Strawberries aselehlwini "lokungcola". Isikhumba sabo esincane senza ukuba sengozini yezidakamizwa zokubulala izibulala-zinambuzane, zibeke isisodwa sezithelo zokuhlala ezibulala izinambuzane. Ngakho-ke, uma kunokwenzeka, kungcono kakhulu ukuthenga izinto eziphilayo. Uma izindleko kuyinkinga, zihlose ukuthenga ama-strawberries endaweni yakubo uma zisesikhathini. Uma kungenjalo, cabanga ukuthenga amajikijolo amaqhwa amaqanda. Futhi uma engekho kulezi zindlela ezitholakalayo, thola ama-strawberries avamile bese uwahlanza kahle ngaphambi kokusetshenziswa.
Ngokusho kwe-US Dietary Guidelines kwabaseMelika, abantu abaningi kufanele baphinde baphinde babhekise izithelo zabo kanye nemifino yabo (kungakhathaliseki ukuthi i-organic or conventional) ukunciphisa ingozi yezifo ezingapheli futhi balondoloze isisindo esinempilo.
Ngingadla imbewu ku-sitrobheli?
Yebo, imbewu emnyama kwi-sitrobheli iyadliwa futhi iphephile ngokuphelele. Ungazikhiphe!
Ukubamba nokugcina ama-Strawberries
Khetha ama-strawberries aphunga amnandi futhi anemibala ecebile, enamandla, ebomvu. Vula iphakheji bese uyihlola ngesikhunta. Gwema amajikijolo aseqalile ukuqala ukubunjwa, njengoba la majikijolo eqala ukulimaza. Uzophinde ufune ukweqa ama-berries angama-mushy ngoba kufanele avele acwebekile.
Ama-Strawberries kufanele agcine efrijini izinsuku ezimbili kuya kwezintathu. Gcina ungahlanjululwa bese ususa noma yikuphi amajikijolo okonakalisiwe ukuvimbela ukusakazeka kwesikhunta.
Ungabathatha uphinde uwabeke epulatifeni noma ebhawini lokubhaka elihlanganiswe namathawula wephepha ukuze athole umswakama futhi amboze ngefilimu yeplastiki. Hlanza ngaphambi kokusetshenziswa.
Izindlela Ezempilo Zokulungisa Ama-Strawberries
Ama-strawberries angasetshenziselwa ukunambitheka i- yogurt , i-cottage shizi, okusanhlamvu okushisayo nokubandayo. Zingahlanganiswa zibe yi-smoothies, ziqoshiwe futhi zibekwe kuma-saladi, izitsha zangasese, noma i-salsa. Ukunambitheka kwabo okumnandi nokuthungwa okunamandla kwenza ukukhetha okunamandla kokukhethwa kwe-dessert enempilo. Ama-strawberries nawo-ke ama-dippers esiphundu - uwagcobe ebhokisini le nut noma i-chocolatele emnyama ukuze kuthokozise okumnandi, ukudla okune-fiber-rich rich or dessert.
Ungadliwa nama-Strawberries
> Umthombo:
> Retelny, uVictoria. Iqiniso elimibalabala mayelana ne-anthocyanins complex lihlanganiswa neminingi eminingi engaba yinkimbinkimbi. Ukudla nokudla. 2016; 16-17.