1 - Chifukwa Chake Mukufunika Kudya Zipatso Zambiri
Kudya kapena kudya zipatso ndi nthawi yapadera yochizira. Zimakhala zokoma ndi zokongola kwambiri - ganizirani za zipatso zowonongeka, zakuda blueberries, ndi tany cranberries. Mmm ... zabwino kwambiri.
Zipatso ziyeneranso kukhala gawo la zakudya zanu chifukwa zili ndi mavitamini, minerals, ndi fibre, komanso zimakhala ndi ma antioxidants omwe angateteze maselo anu kuwonongeka kwakukulu. Ndipo koposa zonse, iwo ali otsika kwambiri, kotero iwo ndi angwiro kuti aziwonetsa zakudya zolemera.
Wokongola, wokoma, ndi wabwino kwa iwe. Pemphani kuti mudziwe zambiri za miyala yamtengo wapatali imeneyi.
2 - Strawberries
Froberberries ndi zipatso za luscious zomwe zimapezeka mosavuta m'sitolo iliyonse chaka chonse. Iwo ali otchipa komanso amanyamula zakudya zabwino.
Chikho chimodzi cha strawberries chili ndi mamiligalamu oposa 100 a vitamini C, pafupifupi kapu ya madzi a lalanje. Froberries amakhalanso ndi calcium, magnesium, folate, ndi potaziyamu. Ndipo iwo ali otsika mu makilogalamu - chikho chimodzi cha strawberries chiri ndi makilogalamu 53 okha.
Athandizeni kukhala ndi thanzi labwino powasunga mosavuta. Tumikirani zipatso zowonongeka ndi dab wa kukwapulidwa kirimu ndi mapiritsi a amondi. Sungunulani lalikulu strawberries mu chokoleti kuti mukhale ndi zakudya zopatsa thanzi zomwe zimamveka bwino kwambiri.
3 - Raspberries
Raspberries ndi zipatso zokongola zomwe zimakhala bwino mu miyezi ya chilimwe pamene iwo ali pachimake ndipo zimakhala zotsika mtengo. Iwo ndi osakhwima ndipo samakhala motalika kwambiri, choncho muziwagwiritsa ntchito mofulumira. Zambiri zakuda ndi zofiira, koma mukhoza kupeza golidi kapena zakuda zakuda.
Zakudya zopanda thanzi, raspberries ali ndi calcium, magnesium, ndi vitamini C. Zowonjezera, iwo ali otsika kwambiri - chikho chimodzi cha raspberries chiri ndi makilogalamu 64.
4 - Blueberries
Mabulosi amtundu amaoneka ngati amapanga pamwamba pa mndandanda uliwonse wamapamwamba. Mwinanso chifukwa ali ndi mankhwala ophera antioxidants. Blueberries amapezeka chaka chonse, koma ali bwino kwambiri miyezi ya chilimwe.
Amakhalanso abwino ndi zakudya zambiri - chikho chimodzi cha blueberries chili ndi potassium komanso pafupifupi magalamu 4 a fiber. Mudzalandira mlingo wabwino wa vitamini C ndi ma 83 calories okha.
5 - Currants
Mwatsopano wofiira kapena wakuda currants sangakhale ovuta kupeza atsopano, koma mukhoza kupeza zowuma zowonongeka chaka chonse. Mwinjira njira yabwino yopezera ma currants atsopano ndikuyendera misika ya alimi kumapeto kwa kasupe.
Mankhwalawa ali ndi potassium, calcium, ndi vitamini C, ndipo ali ndi fiber. Chikho chimodzi chawatsopano currants chokhala ndi makilogalamu pafupifupi 60.
Ngati mupeza ma currants atsopano, mugule zambiri ndipo muwaunditse.
6 - Blackberries
Blackberries amawoneka ngati zazikulu zakuda zakuda, ndipo ali ndi tangier kukoma. Zili bwino kwambiri kwa inu chifukwa zimakhala ndi calcium, vitamini C, ndi potassium, komanso chikho chimodzi cha mabulosi akuda ali ndi magalamu asanu ndi awiri ofira pafupifupi 60 calories. Ndipo monga zipatso zonse, amanyamula antioxidants.
Manyowa ndi okoma mu smoothies kapena amatumikira ndi kachilombo kena kakang'ono.
7 - Lingonberries
Tart koma chokoma lingonberries amadziwika bwino ku Scandinavia maphikidwe ndipo nthawi zambiri ntchito kusungira ndi timadziti. Lingoniberry kupanikizana si kovuta kuti mupeze koma kuyang'ana mazira ang'onberries pa intaneti.
Lingonberries ali ndi zakudya zochepa (ngakhale kuti nthawi zambiri amafunikira shuga kuti agonjetse tartness). Amakhalanso ndi vitamini C, magnesium, ndi fiber.
Yesani jamisi ya jekeseni ndi brunost (bulauni tchizi) pa chidutswa cha mkate wa pumpernickel.
8 - Bilberries
Bilberries amawoneka mofanana ndi blueberries, koma iwo sali. Bilberries ndi zipatso zakutchire zomwe zimabwera kuchokera ku British Isles, kotero zimapezeka kwambiri maphikidwe a ku Britain. Bilberries amathandizanso chifukwa cha umoyo wawo chifukwa cha antioxidant.
Mafuta atsopano angakhale ovuta kupeza, koma mungapeze ma bilberries owuma pa intaneti omwe amapanga chakudya chokoma komanso chokoma.
Ubwino waumoyo wa Bilberry
9 - Cranberries
Cranberries amachokera ku North America ndipo amatumizidwa nthawi zambiri pa maholide. Zimakhala zosavuta kupeza zitsamba zamakono kapena zowonongeka m'masitolo ambiri, kuphatikizapo pali mitundu yambiri ya madzi a kiranberi.
Pankhani ya zakudya ndi thanzi, cranberries ali ndi vitamini C kwambiri ndipo ali ndi antioxidants ambiri. Iwo ali ndi mankhwala omwe angathandize kuteteza matenda a chikhodzodzo .
Cranberries ndi mapapu ambiri omwe amawunikira shuga koma pali maphikidwe abwino omwe alipo.
10 - Elderberries
Elderberries ndi zipatso zofiira zofiirira komanso zokoma kwambiri. Mwinamwake amakhala akugwirizanitsa ndi vinyo wa elderberry ndi syrup elderberry omwe amagwiritsidwa ntchito mu chifuwa cha chifuwa ndi mazira ozizira. Sizowonjezera kupeza akuluakulu m'masitolo, koma akhoza kusonyeza misika ya alimi. Kapena mungathe kukula anu akuluberries.
Akuluakulu a vitamini C ali ndi vitamini C, calcium, ndi potassium, ndipo ali ndi vitamini A kwambiri komanso fiber.
11 - Bwanji Za Cherries?
Mwachidziwitso, yamatcheri si zipatso chifukwa ali ndi maenje osakanikirana, koma zipatso zofiira izi zimagwiritsidwa ntchito mofananamo.
Zakudya zamakiti zili ndi michere yambiri ndi antioxidants, ndipo yamatcheri amdima ndiwo gwero labwino kwambiri la melatonin - mofanana ndi hormone yomwe imakula m'thupi lanu pamene mukugona. Ndipotu, kukung'onong'onong'onong'ono ka timatcheri tisanayambe kugona kungakuthandizeni kugona bwino.
Kutumikira yamatcheri odulidwa ndi yogulu yogagisi ya Chigriki kapena yogurt yogurt. Kapena onjezani cherries ku smoothie ndi nthochi, strawberries, kapena zipatso zina.
Zotsatira
Nile SH, Park SW. "Zakudya zodyedwa: zigawo zikuluzikulu za Bioactive ndi zotsatira zake pa thanzi laumunthu." Http://www.nutritionjrnl.com/article/S0899-9007(13)00220-7/abstract.
Dipatimenti ya Ulimi ya United States Yogwiritsa Ntchito Zachipatala National Nutrient Database ya Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/search4.