Strawberries, Blueberries, Raspberries, Blackberries, Cranberries
Ndimakonda bwanji mabulosi nyengo! Kuwonjezera pa zokoma, zipatso ndi imodzi mwa zakudya zabwino kwambiri zolimbitsa thupi. Ochepa mu mafuta, carbu, ndi ma makilogalamu, koma mavitamini, mavitamini, mchere, ndi antioxidants. Izi zimapangitsa kuti anthu azikhala ndi thanzi labwino komanso zingathandize kupewa khansa ndi matenda, komanso kuchepetsa ukalamba.
Ndipo chifukwa chafriji, tikhoza kukhala ndi ubwino wa zipatso chaka chonse.
Basic Berry Nutrition
Zipatso sizongowonjezera zokhazokha, koma mapaketi a mavitamini, mchere, ndi zitsulo. Mwachitsanzo, kapu ya sitiroberi yowonjezera ili ndi mavitamini C. Tsiku lililonse chikho cha mabulosi akuda chimakhala ndi manganese tsiku, koma raspberries yomweyi imapereka gawo limodzi mwa magawo atatu a zosowa zathu za tsiku ndi tsiku. Mitundu ya Blueberries ndi strawberries ndi zodabwitsa kuti zimapezeka mu vitamini E. Ndipo zonsezi zili ndi pakati pa 4 ndi 9 magalamu a fiber pa chikho.
Nchifukwa Chiyani Mitengo Yabwino Ndi Yabwino kwa Ife?
Nthanga za zipatso zimakonda kufalikira ndi mbalame ndi zinyama zina; Mitundu yowala ya zipatso imathandizira kukopa mbewuzi. Zikopa za zipatso zimayenera kukhala zochepa kwambiri kuti zidyedwe mosavuta, koma nthawi yomweyo sizikhala zovuta kwa tizirombo ndi matenda. Mankhwala omwe amayambitsa mtundu ndi kuteteza chomera amakhalanso abwino kwa ife.
Ubwino wa Zaumoyo
Ambiri mwa tizilombo toyambitsa matenda (monga anthocyanins, quercetin, ndi ellagic acid) amachititsa kuti antioxidant ikhale ndi mphamvu : Amatsutsana ndi kutayika kwa chilengedwe m'thupi lomwe limapangitsa kukalamba kwa ziwalo ndi matenda ambiri otayika monga khansa, dementia, ndi kuwonongeka kwa mitsempha . Kafukufuku wina wa blueberries mu zakudya komanso akuwonetsa bwino kukumbukira makoswe okalamba.
Ndizovuta kuganiza za gawo la thupi limene silikukhudzidwa ndi zakudya zamtunduwu. Mabala a Blueberries ndi okwera kwambiri mu mankhwala awa, mwina zipatso zabwino kwambiri.
Zolinga zamtundu wambiri za zipatso zamtundu uliwonse, zomwe zimagwirizana ndi maphikidwe:
Berry Kusankha ndi Kusungirako
Zipatso zimakonda kusokoneza mwamsanga, makamaka ngati zathyoledwa kapena zosungidwa m'matope. Musanagule, fufuzani mosamala nkhungu kapena zipatso zosweka. Komanso musamatsukitse zipatso zanu mpaka mutakonzeka kuzidya. Ngati simungathe kuzidya mkati mwa tsiku limodzi kapena awiri, muziwamasula kapena kuphika mu msuzi (onjezerani mchere wambiri, ndi sweetener kuti mulawe) zomwe zingathe kuziziritsidwa kwa sabata (kapena mazira). Kuzizira ndi kuphika sikuwononga kwambiri mankhwala a phytochemicals mu chipatso, ngakhale kuphika kuchepa kwa Vitamini C.
Zindikirani pa mankhwala ophera tizilombo: Frobriries makamaka, ndi tochepa raspberries, amakonda kukhala ndi mankhwala ophera tizilombo kuposa zipatso zina ndi masamba, kupatula ngati ali organic. Ena amaganiza kuti kuli kofunika kupeza zokolola zamtundu, makamaka pa zomwe zimatchedwa "zonyansa" zipatso ndi ndiwo zamasamba.
Malingaliro Othandizira
- Phatikizani ndi tchizi tchizi, yogagasi, kapena ricotta tchizi kuti tipeze zakudya zopatsa thanzi, chakudya cham'mawa, kapena mchere. Onjezerani mbewu ya fulakesi kuti mukhale ndi zakudya zina komanso zowonjezera.
- Onjezerani strawberries ku saladi wobiriwira , kapena muphatikize mu kuvala saladi
- Khalani ndi zipatso ndi zonona za mchere ndi nthawi zonse zonona kapena zokometsera zokwapulidwa zonona .
- Pangani smoothie kuphatikiza mitundu yambiri ya mazira, kapena popanda yogurt. Zosangalatsa kuti zilawe. Kusakaniza kumeneku kungakhalenso mazira ku zipatso zokoma.
- Yikani zipatso ku mapuloteni omwe mumakonda kwambiri.
- Pangani zitsamba za mabulosi chifukwa cha otentha pang'ono.
- Ikani zipatso zouma mu msewu wotsika-carb (koma penyani shuga!)
- Pangani kupanikizana kosavuta.
More Low-Carb Maphikidwe ndi Zipatso
Dziwani zambiri za zipatso ndi zakudya
Zipatso Zowonjezera ndi Maphikidwe kuchokera ku Zakudya Zochepa za Carb