Mabulosi a mtundu wa Blueberries ndi zipatso zazing'ono zosavuta ndi khungu lakuda buluu. Chifukwa ndi zabwino kwa inu, blueberries pamwamba pa mndandanda wa zipatso zabwino ndi zipatso, ndipo ndikuganiza kuti ndawawona pa mndandanda uliwonse wa zakudya zomwe ndakhala ndikuziwonapo.
Mukufuna kudziwa zambiri? Nazi zifukwa zazikulu zomwe muyenera kukhalira ndi blueberries.
Mafuta a Blueberries Ndi Antioxidant-Wolemera
Mitengo ya zomera yotchedwa phytochemicals imapatsa mtundu wa blueberries mtundu wawo wokongola komanso imakhala ngati antioxidants.
Izi zikutanthauza kuti zimathandiza kuteteza kuwonongeka kwakukulu kwa maselo. Antioxidants amaganiza kuti ali ndi ubwino wambiri wathanzi - ngati mukudya nawo monga chakudya. Kutenga antioxidants monga zowonjezeretsa sikukuwonekeranso kugwira ntchito.
Blueberries Ndi Othandiza
Blueberries ndi gwero labwino kwambiri la mavitamini ozungulira B thupi lanu limafuna kusintha chakudya ndi mphamvu ndi mavitamini C ndi E zomwe zowonjezeranso ntchito zowononga antioxidant. Mabulosi a Blueberries ali ndi mchere wochuluka - kuphatikizapo potaziyamu, selenium, zinki, chitsulo, ndi manganese.
Mitundu Yambiri ya Mabulosi Ophulika Ndi Ochepa M'makirori
Chikho chimodzi chodzaza cha blueberries chiri ndi makilogalamu okwana 80 okha, omwe ndi okongola kwambiri pa nsalu yanu. Iwo ali ndi magwero abwino a fiber kotero kuti akugwedeza pa blueberries ena akhoza kukuthandizani mpaka chakudya chanu chotsatira popanda kuwononga chakudya chanu.
Mafuta a Blueberries Ndi Ovuta Kupeza
Mabala a Blueberries nthawi zambiri amauyerekezera ndi goji zipatso ndi acai , zomwe zimangokhala zovuta kwambiri, zovuta kupeza komanso zodula.
Blueberries, komabe, zimakhala zosavuta kupeza m'sitolo iliyonse - ndipo zimapezeka chaka chonse. Mudzapeza atsopano a blueberries mu gawo la zokolola. Fufuzani zipatso zomwe zimakhala zakuda komanso zakuda - peĊµani ma blueberries omwe afota kapena owoneka. Blueberries amapezekanso mu gawo lafriji.
Mitundu ya Blueberries Ndi Yokoma
Zifukwa zanga zoyamba zomwe muyenera kudya ma blueberries sizikhala za mtengo wapatali pokhapokha ngati mukufuna kuzidya. Koma ndizophweka - ndizo zokoma kwambiri. Angathe kutumikiridwa monga mchere wamba ndi pang'ono kukwapula mtedza ndi mtedza wodula kapena kuwonjezera ku mbale ya zotentha kapena ozizira. Blueberries imapangitsanso kuwonjezera pa saladi yathanzi ndipo ikhoza kugwiritsidwa ntchito monga mankhwala mu maphikidwe ena.
Maphikidwe a Buluu Wathanzi
Fufuzani maphikidwe omwe sali otsika kwambiri mu shuga kapena mafuta komanso omwe amapempha zakudya zabwino monga mbewu zonse, zipatso zina ndi ndiwo zamasamba komanso mapuloteni oonda kwambiri. Yesani izi kuti muyambe:
Zomwe Amadya Zakudya Zam'madzi
Mfundo zotsatirazi zokhudzana ndi zakudya zimachokera ku deta ya United States ya Dipatimenti ya Zaulimi. Ndiko kapu imodzi ya blueberries yaiwisi.
Macronutrients
- Madzi: 122.10 magalamu
- Zikhala: 83
- Mapuloteni: 1.07 magalamu
- Zakudya Zam'madzi: 21.01 magalamu
- Fiber: 3.5 magalamu
- Sugars: 14.44 magalamu
- Mafuta Onse: 0,48 magalamu
- Mafuta okhuta: 0.041 magalamu
- Mafuta a Monounsaturated: 0.068 magalamu
- Mafuta a Polyunsaturated: 0.212 magalamu
- Cholesterol: 0 milligrams
Micronutrients
- Calcium: 9 milligrams
- Iron: 0.41 milligrams
- Magesizi: 9 milligrams
- Phosphorus: 17 milligrams
- Potaziyamu: 112 milligrams
- Sodium: 1 milligrams
- Zinc: 0.23 milligrams
- Vitamini C: 14.1 milligrams
- Thiamin: 0.054 milligrams
- Riboflavin: 0.059 milligrams
- Niacin: 0.606 milligrams
- Pantothenic Acid: 0.180 milligrams
- Vitamini B6: 0.075 milligrams
- Vitamini B12: 0 micrograms
- Folate: micrograms 9
- Vitamini A: 78 Mgwirizano Wadziko Lonse
- Vitamini E: 0.83 milligrams
- Vitamini K: 28.0 micrograms
Phytonutrients
- beta-carotene: 46 micrograms
- beta-Cryptoxanthin: 0 micrograms
- Lopopeni: 0 micrograms
- Lutein ndi Zeaxanthin: 116 micrograms
Chitsime:
Dipatimenti Yofufuzira zaulimi United States Dipatimenti ya Zamalonda National Nutrient Database ya Standard Reference Release 28. "Basic Report: 09050, Blueberries, Raw." Inapezeka pa March 2, 2016. http://ndb.nal.usda.gov/ndb/foods/show/2166.