Blueberries: Mfundo Zowonjezera

Ma calories mu Blueberries ndi Zaumoyo Zawo

Blueberries ali ndi mankhwala ochuluka kwambiri a antioxidants. Iwo ali ndi mankhwala omwe amatchedwa anthocyanins omwe asonyezedwa kukhala ndi mphamvu antioxidant polimbana ndi kupanikizika kwa okosijeni. Kafukufuku akusonyeza kuti kudya zakudya ndi anthocyanins kungathandizenso kuteteza matenda, monga matenda a mtima ndi khansa komanso kuthandizira kuchipatala.

Mafuta a Blueberries ali otetezeka kwambiri, otsika kwambiri ndi mavitamini, ndipo alibe mafuta.

Ndizowonadi zipatso imodzi yomwe muyenera kuwonjezera ku zakudya zanu, makamaka ngati muli ndi shuga. Kuphatikizanso apo, zimakhala zosavuta kusangalala nazo, kaya pazokha, kuwonjezera pa smoothies, kapena ngati chakudya.

Chikho chimodzi cha blueberries chiri ndi makilogalamu pafupifupi 80, 21 magalamu a chakudya, 3.6 magalamu, ndi gramu imodzi ya mapuloteni. Kutumikira uku kumaonedwa ngati tad kuposa zipatso imodzi. Ngati mukuyang'ana kuti mugwiritse ntchito imodzi ya zipatso pamakhala, sungani gawo lanu pafupifupi 3/4 chikho, zomwe ziri pafupi makilogalamu 60, ndi magalamu 15 a mavitamini.

Blueberries ali olemera mu mtima wathanzi, akudzaza zitsulo. Ndizochokera kwa vitamini C, zomwe zimapatsa 25 peresenti mu kapu.

Ubwino Wathanzi wa Blueberries

Blueberries ali olemera mu mtima wathanzi, wodzazidwa ndi zitsulo. Fiber ndi gawo lopanda mafuta m'thupi lomwe limathandiza mthupi, limathandiza kuchepetsa matumbo, limatulutsa cholesterol kutali ndi mtima, ndipo imatha kukhazikika shuga wa magazi.

Blueberries imakhalanso ndi resveratrol, kagawo (kamene kali ndi antioxidant katundu) yomwe yakhala ikugwiritsidwa ntchito ndi chithandizo ndi kupewa khansa, matenda a mtima, ndi matenda opatsirana.

Komabe, kafukufuku wambiri wakhala akuwonedwa m'maselo omwe amawunikira ndi resveratrol mwapamwamba kwambiri kusiyana ndi omwe angakwaniritsidwe mwa anthu akudya resveratrol pamlomo. Kafukufuku wina wasonyeza zowonjezera za antioxidants m'matchire amtundu wakuda ndi blueberries.

Pomaliza, chikho chimodzi cha blueberries chimapereka 25 peresenti ya zosowa zanu za tsiku ndi tsiku kwa vitamini C. Vitamini C ndi vitamini wambiri wosungunuka m'madzi omwe amachititsa ngati antioxidant, chithandizo ku machiritso a zilonda, amachititsa chitetezo chokwanira, komanso amakhala ndi mankhwala okalamba.

Mafunso Omwe Akukhudza Blueberries

Kodi ndingadye mitundu yambiri yamabuluu?

Nkhungu za blueberries sizovulaza kudya. Komabe, buluu likayamba kulengedwa, zimatanthauza kuti ikutha. Mafuta owopsa sadzalawa bwino.

Kodi ndingatani pa nsalu zamabuluu pa zovala zanga?

Mitundu ya buluu ya buluu imachokera ku anthocyanins mmenemo. Anthocyanin ndi mtundu wosungunuka wa madzi umene umapanga mitundu yosiyanasiyana kuyambira pa buluu mpaka mithunzi yofiira. Ndipo pamene mtundu wa buluu umathandizira kunyamula mavitamini, minerals ndi antioxidants, ikhoza kuyipitsa zovala ndi mano.

Ngati mumatha kutenga zovala za blueberries pazovala zanu, mukhoza kuthetsa utoto ngati mutachita nthawi yomweyo. Kudikira kwa nthawi yaitali kungachititse kuti vutoli likhale lovuta, choncho onetsetsani kuti muzimutsuka ndi madzi ofunda pomwepo.

Kodi mabala a blueberries ndi otani?

Mbalame zamtchire zamtchire, zomwe zimadziŵika kuti zipatso zotsika zachitsamba, zimasiyana ndi zipatso zamtchire zowalidwa. Zipatso zamtchire zimakhala zochepa kwambiri kuposa zipatso zamtchire zapamwamba ndipo zimaganiziridwa kuti zimakhala ndi antioxidants komanso zowonjezereka kwambiri.

Kusaka ndi Kusunga Blueberries

Zipangizo zamakono za blueberries, anthocyanins, zimasokoneza mwamsanga ndipo ndizokhalitsa. Chifukwa chake, ndikofunika kupititsa patsogolo nthawi yomwe iwo amanyamulidwa mpaka nthawi yomwe imafika pakamwa panu. Kafukufuku wasonyeza kuti njira imodzi yosungira mavitamini, mchere, zitsulo ndi zotetezera mbeu ndikutsegula mabala a buluu atatha kukolola, kupanga mazira a blueberries kukhala njira yabwino.

Ngati mutenga kugula blueberries, yang'anani nkhungu. Nkhungu imasonyeza kuti blueberries ayamba kuwononga. Sankhani zipatso zomwe ziri zowala kwambiri popanda kutuluka. Ayenera kununkhira fruity ndi okoma.

Mitundu ya Blueberries imatha kugulitsidwa zouma, monga madzi, jams kapena kufalikira. Mitundu ya zinthu zamabuluu imakhala ndi shuga wambiri, motero ndikofunika kufufuza gawo lanu.

Njira Zabwino Zokonzekera Madzi a Blueberries

Mabulosi a Blueberries angaphatikizidwe mu zinthu zophika-zikondamoyo, muffini, mipiringidzo. Angathe kudyedwa ndi yogurt, kanyumba tchizi, oatmeal, kapena kuphatikiza ndi smoothies. Mabala a Blueberries akhoza kuponyedwa mu saladi kuti awonjezerenso mitundu yotsitsimula, kapena akhoza kuponyedwa mkamwa mwanu momwemo. Gwiritsani ntchito blueberries kukongoletsa mbale yanu, kapena chophimba chanu pamwamba-chipatso chokongoletsera chamtunduwu chikhoza kugwiritsidwa ntchito kupanga chirichonse.

Maphikidwe Ndi Blueberries

Idyani blueberries kuti mudye chakudya cham'mawa, chamasana, chotukuka, ndi chakudya chamadzulo. Idyani nawo kapena kuwaponyera mu saladi yanu, thupi lanu ndi mimba yanu sizidzanong'oneza bondo.

• Mabulosi a Buluu Wamchere Zakudya Zam'madzi Pudding
• Yogurt Chia Pudding Ndi Compreberberry Compote
• Mabulosi a Buluu a Banana Wosakaniza Mkate

> Zotsatira:

> Basu A, Du M, Leyva MJ et al. Madzi a Blueberries Amachepetsa Matenda Aakulu Amtima Amuna Amuna ndi Akazi Omwe Amakhala ndi Matenda a Zamadzimadzi. The Journal of Nutrition. 2010; 140 (9): 1582-1587.

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

> Retelny, Victoria. Zoonadi zokongola za anthocyanins zovuta zimakhala ndi mphamvu zambiri zovuta. Chakudya ndi Zakudya Zabwino. 2016; 16-17.

> Zakale za Blueberries. FAQ. http://www.wildblueberries.com/the-better-blueberry/faq/