Cranberries yatsopano ndi yaying'ono muzakudya, koma zopangidwa zokonzeka siziri
Cranberries ali ndi shuga otsika kwambiri pomwe ali ndi mitsempha yambiri ndi zakudya. Mukhoza kugula matumba atsopano a cranberries m'dzinja kuti awononge ndi kugwiritsa ntchito chaka chonse. Vuto lina ndi cranberries ndilokha iwo ali ndi tart kwambiri, kotero shuga wambiri amawonjezeredwa ku zakudya pogwiritsa ntchito cranberries. Onetsetsani kuti muwerenge malemba a msuzi wa kronberi, madzi a jranberry, ndi mankhwala ena a kiranberi ngati mukulepheretsa chakudya.
Zakudya za Zakudya Zam'madzi ndi Ma Fiber
- 1 gramberries yatsopano: 2 magalamu a mphamvu (ukonde) makapu ndi ma gramu 1 a fiber ndi 13 calories.
- 1/2 chikho cha cranberries yatsopano: 4 magalamu a mphamvu (ukonde) makapu ndi ma gramu 2.5 a fiber ndi makilogalamu 25.
- 1/2 chikho cha cranberries yatsopano: magalamu 4 ogwira ntchito (ukonde) makapu ndi 2 magalamu a mchere ndi makilogalamu 23.
Mndandanda wa Mayendedwe
Monga momwe zimakhalira zipatso zomwe zimakhala zochepa m'maguluphadidwe, palibe sayansi yophunzira za glycemic index ya cranberries. Zina mwazinthu zatulutsidwa kuchokera ku zakudya zina zofananako kuti zikhale m'munsi wochepa. Kumbukirani kuti izi ndi za cranberries zosatulutsidwa zokha.
Mtolo Wopweteka
Mliri wodwalayo umaganizira kuchuluka kwa chakudya chomwe amadya komanso chiwerengero chake cha m'mimba. Mtengo wa zosachepera 10 umadziwika kuti uli wotsika ndipo suyenera kukhala ndi zotsatira zochepa pa shuga kapena magazi a shuga. Pano pali katundu wong'onong'ono wa granberries:
- 1 ogriberries atsopano: 0
- 1/2 chikho cha jranberries yowonongeka: 1
- 1/2 chikho cha cranberries yatsopano: 1
Ubwino wa Zaumoyo ndi Mavuto
Cranberries ndi gwero la vitamini C ndi manganese. Iwo ali olemera mu phytonutrients , makamaka antioxidants. Cranberries ingakhalenso ndi kachilombo ka HIV kamene kamakhala pamatumbo, m'mimba, komanso m'matope chifukwa cha dongosolo lapadera la tizilombo toyambitsa matenda.
Kafukufuku m'deralo ndiwotheka, ndi zotsatira zosiyana zothandizira kuteteza matenda a mkodzo. Akuluakulu a zamankhwala amanena kuti madzi a jerryberry, supprimentalberry, ndi mankhwala ena a granberry sayenera kukhala m'malo mwa mankhwala oletsa tizilombo toyambitsa matenda ngati muli ndi kachilombo ka HIV.
Kumwa madzi ambiri a cranberry kungakhumudwitse m'mimba mwako ndipo kungapangitse ngozi za impso ngati mukuzichita nthawi yaitali. Ngati mutenga Coumadin (warfarin) ngati magazi owonda, madzi ambiri a kranberry angasinthe mazenera, choncho kambiranani ndi dokotala wanu.
Maphikidwe a Carb Low
Ngati mukulepheretsa chakudya, mukhoza kuyang'ana msuzi wa kranberry kuti musangalale ndi nyama, yogurt, kapena tchizi. Mukhozanso kupanga msuzi wa kranberi kunyumba ndikugwiritsira ntchito sweetener osasakaniza kuti mulawe. Sangalalani mbewu yamapulangwe ya granberry yamanfine kuti mugwire chakudya cham'mawa. Chakudya chamasana, khalani ndi saladi yopanda shuga ya kiranberi vinaigrette saladi . Kenaka ikani maluso anu kuti mupange nkhuku yokongola komanso yokoma ndi cranberries ndi msuzi wofiira wa vinyo kuti mudye chakudya. Chophikira chophika, kuphika mtanda wa cranberry walnut makeke .
> Zotsatira:
> Atkinson FS, Foster-Powell K, Brand-Miller JC. Ma tebulo a Glycemic Index ndi Ma Glycemic Load Values: 2008. Chisamaliro cha shuga . 2008; 31 (12): 2281-2283. onetsani: 10.2337 / dc08-1239.
> Kiranberi. National Institutes of Health. https://nccih.nih.gov/health/cranberry.
> USDA National Nutrient Database ya Standard Reference, Dipatimenti ya Ulimi ya United States. https://ndb.nal.usda.gov/ndb/.