Ama-blueberries angama-berries amancane ama-berries anekhanda elihlaza okwesibhakabhaka. Ngenxa yokuthi kukuhle kuwe, ama-blueberries aphezulu ohlwini lwezithelo ezinempilo namajikijolo, futhi ngicabanga ukuthi ngibabone kuzo zonke izinhlobo ze-superfoods engake ngizibuyekezile.
Ufuna ukwazi okuningi? Nazi ezinye izizathu ezinhle zokuthi kungani kufanele udle ama-blueberries.
Ama-blueberries Anama-antioxidant-acebile
Izakhi zezitshalo ezibizwa ngokuthi i- phytochemicals zinika ama-blueberries umbala wazo omuhle futhi zisebenza njengama-antioxidants.
Lokho kusho ukuthi basiza ukuvimbela umonakalo omkhulu omkhulu kumaseli. Ama-Antioxidants acatshangwa ukuthi anezinhlobonhlobo zezinzuzo zempilo - okungenani uma uzidla ngendlela yokudla. Ukuthatha ama-antioxidants njengamaphilisi akubonakali ukusebenza kahle.
Ama-blueberries Anempilo
Ama-blueberries angumthombo omuhle kakhulu wamavithamini ama-B anesidumbu umzimba wakho udinga ukuguqula ukudla amandla kanye namavithamini C no-E okwengeza umsebenzi omningi we-antioxidant. Ama-blueberries anamaminerali amaningi - ahlanganisa i-potassium, i-selenium, i-zinc, i-iron, ne-manganese.
Ama-blueberries aphansi kuma-calories
Ikomidi elilodwa eligcwele lama-blueberries elisha linama-calories angu-80 kuphela, okuyiyona enhle emgqeni wakho. Ziwumthombo omuhle we-fiber ngakho-ke ukubhabhisa ngamanye ama-blueberries angakusiza ekugcineni kuze kube sekudleni kwakho okulandelayo ngaphandle kokuchitha ukudla kwakho.
Ama-Blueberries Alula Ukuthola
Ama-blueberries avame ukufaniswa nama- goji amajikijolo nama- acai , okuyizinto ezingavamile, okulukhuni ukuthola futhi okubiza kakhulu.
Kodwa-ke, ama-blueberries alula kakhulu ukuthola kunoma yisiphi isitolo esitolo - futhi ayatholakala unyaka wonke. Uzothola ama-blueberries amasha esigabeni sokukhiqiza. Bheka amajikijolo anemibala emnyama neyomnyama - gwema ama-bluebride aphihliwe noma anezinkuni. Ama-blueberries nawo atholakalayo esigabeni samahhala.
Ama-blueberries Ayanandi
Izizathu zami ezine zokuqala okufanele udle ama-blueberries awubalulekile kakhulu ngaphandle kokuba uzimisele ukuzidla. Kodwa yilokho okuyingxenye elula - bahle kakhulu. Zingakhonzwa njenge-dessert elula ngamantongomane aqoshiwe noma aqoshiwe noma afakwe esitsheni sokushukela okushisayo noma okubandayo. Ama-blueberries nawo enza ukwengeza okukhulu kwisaladi enempilo futhi angasetshenziswa njengesithako kwezinye zokupheka.
I-Healthy Blueberry Recipes
Funa izindlela zokupheka ezingekho kakhulu ushukela noma amafutha futhi ezibiza izithako ezinempilo ezinjengezinhlamvu ezigcwele, ezinye izithelo nemifino kanye nemithombo yamaprotheni emandla. Zama lokhu ukuze uqale:
Ukwaziswa okunomsoco we-Blueberries
Ulwazi olulandelayo lokudla okunomsoco luvela e-United States uMnyango wezoLimo omkhulu wemithombo yokondla. Kungenxa yendebe eyodwa yama-blueberries aluhlaza.
Ama-Macronutrients
- Amanzi: 122.10 amagremu
- Amakholori: 83
- Amaprotheni: 1.07 amagremu
- Ama-carbohydrate: 21.01 amagremu
- I-fibre: 3.5 amagremu
- Ama-Sugars: 14.44 amagremu
- Ingqikithi Yamafutha: 0.48 amagremu
- I-Fat egcweleyo: 0.041 amagremu
- I-Monounsaturated Fat: 0.068 amagremu
- I-Polyunsaturated Fat: 0.212 amagremu
- I-cholesterol: 0 milligrams
Ama-Micronutrients
- I-calcium: ama-milligram angu-9
- I-Iron: 0.41 milligrams
- I-magnesium: ama-milligram angu-9
- I-Phosphorus: ama-milligram angu-17
- Potassium: 112 milligrams
- I-sodium: 1 milligrams
- I-Zinc: 0.23 milligrams
- I-Vitamin C: 14.1 milligrams
- Thiamin: 0.054 milligrams
- Riboflavin: 0.059 milligrams
- I-Niacin: 0.606 milligrams
- I-Pantothenic Acid: 0.180 milligrams
- I-Vitamin B6: 0.075 milligrams
- I-Vitamin B12: 0 micrograms
- I-folate: ama-microgram angu-9
- I-Vitamin A: 78 Izinyunyana Zomhlaba Wonke
- I-Vitamin E: 0.83 milligrams
- I-Vitamin K: 28.0 i-micrograms
Ama-Phytonutrients
- I-beta-Carotene: ama-micrograms angu-46
- I-beta-Cryptoxanthin: 0 micrograms
- I-Lycopene: ama-micrograms angu-0
- I-Lutein ne-Zeaxanthin: ama-micrograms angu-116
Umthombo:
Isevisi Yokucwaninga Ngezolimo E-United States UMnyango Wezolimo I-National Nutrient Database ye-Standard Reference Release 28. "Umbiko Oyisisekelo: 09050, ama-Blueberry, amaRaw." Ifinyelele ngomhla ka-2 Mashi, 2016. http://ndb.nal.usda.gov/ndb/foods/show/2166.