Mafuta a Strawberries ndi Zaumoyo Wawo
Froberberries ndi zipatso zabwino kwambiri zonunkhira, zonunkhira, zomwe zimadzaza ndi mavitamini, ndi antioxidants. Malingana ndi Germplasm Resources Information Network (mbali ya Dipatimenti ya Ulimi ya United States), pali mitundu 103 ndi mitundu yambiri ya zomera za sitiroberi. Nyengo yapamwamba ya strawberries nthawi zambiri imakhala April mpaka June, koma nthawi zambiri kulankhula, mukhoza kupeza strawberries chaka chonse.
Ndipo ngati mwanjira ina simungapeze atsopano a strawberries mumsika wanu, mutha kugula chisanu chimodzi
Froberberries ndi zipatso zowonjezera, zomwe zimakhala ndi timchere tambiri komanso timagawidwe m'thupi. Chikho chimodzi cha strawberries chili ndi makilogalamu 49 okha ndipo chimapereka 3 g wa tizilombo tomwe timakhala ndi thanzi labwino komanso 12 g ya timadzi timene timayambitsa matenda. Chikho cha strawberries chimaperekanso mavitamini C. osapitirira tsiku. Ngati mukuyang'ana kuti muonjezere ochepa anu a smoothie, mungathe kugawa mavitamini, makatani, ndi mavitamini a mabulosi onse: 1 lalikulu (1/8-inch) ) sitiroberi: makilogalamu 6, makilogalamu 0,4, magazi 1.4 gaga.
Ubwino Wathanzi wa Strawberries
Ma strawberries ali ochepa kwambiri mu mavitamini, mavitamini ndi mchere monga vitamini C, folic acid, potassium ndipo amadzaza ndi antioxidants, monga anthocyanins, ndi quercetin. Mafuta ndi potaziyamu mu strawberries amathandiza moyo wa thanzi. Zakudya zazikulu za potaziyamu zakhala zikugwiridwa ndi chiwopsezo chochepa cha kupwetekedwa.
Folic acid ndi ofunikira kukula kwa fetus ndipo amathandiza kupanga ndi kusunga maselo atsopano. Mafuta okwanira angathandize kuchepetsa cholesterol ndi zakudya zowonjezera potassium zingathandize kupeŵa kuthamanga kwa magazi ndi matenda a mtima wa ischemic.
| Zoona Zowona Zakudya za Strawberries | |
|---|---|
| Kutumikira Kukula 1 chikho, halves (152 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zowonjezera 49 | |
| Ma calories ochokera ku Fat 4 | |
| Total mafuta 0.5g | 1% |
| Mafuta okhuta 0g | 0% |
| Mafuta a Polyunsaturated 0.2g | |
| Mafuta a Monounsaturated 0.1g | |
| Cholesterol 0mg | 0% |
| Sodium 2mg | 0% |
| Potaziyamu 232.56mg | 7% |
| Zakudya Zakudya 11.7g | 4% |
| Fiber Fiber 3g | 12% |
| Sugars 7.4g | |
| Mapuloteni 1g | |
| Vitamini A 0% · Vitamini C 149% | |
| Calcium 2% · Iron 3% | |
| * Malingana ndi zakudya zokhudzana ndi kalori 2,000 | |
Quercetin, flavonoid yomwe imapezeka mu strawberries, ikhoza kuchepetsa kutupa, zomwe zingakhale zozizwitsa pokhapokha kuti kuchepetsa kuthamanga kwa magazi kumakhala kochepa. Komanso, quercetin ikhoza kukhala ndi zotsatira zowonongeka.
Kafukufuku amasonyeza kuti zakudya zomwe zili ndi anthocyanins zimatha kuteteza matenda enaake, kuphatikizapo matenda a mtima ndi khansa zina.
Froberries amakhalanso ndi mapuloteni ambiri, chinthu china chomwe chingathandize kuchepetsa kuthamanga kwa magazi.
Mafunso Omwe Amagwirizana Ndi Froberries
Kodi ndikufunika kugula organic strawberries?
Ma strawberries ali pa mndandanda wa "khumi ndi khumi". Khungu lawo lofewa limawapangitsa kukhala osatetezeka ku malo ophera tizilombo, kuwayika iwo limodzi mwa zipatso zowonjezera kwambiri za mankhwala ophera tizilombo. Choncho, ngati n'kotheka, ndibwino kuti mugulitse organic. Ngati ndalama ndizovuta, yesetsani kugula strawberries m'dera lanu mukakhala mu nyengo. Apo ayi, taganizirani kugula zipatso zamtundu wakuda. Ndipo ngati palibe njira izi zilipo, yogula strawberries wamba ndipo muzimutsuka musanadye.
Malinga ndi malangizo a US American Dietary Guidelines kwa Amereka, anthu ambiri ayenera kuwirikiza kawiri zipatso zawo ndi masamba (ngati aliwonse kapena ochiritsira) kuchepetsa chiopsezo cha matenda osatha ndi kukhala ndi kulemera kwabwino.
Kodi ndingadye nyemba pa sitiroberi?
Inde, mbewu zakuda pa sitiroberi ndizodya ndipo zimakhala zotetezeka kudya. Musati muwatenge iwo!
Kusaka ndi Kusunga Strawberries
Sankhani strawberries omwe amavuta zokoma ndipo ndi olemera, obiriwira, ofiira. Tsegulani phukusi ndikuyang'anirani nkhungu. Pewani zipatso zomwe zayamba kuumba, monga zipatsozi zikuyamba kuwononga. Mudzafunanso kudumpha zipatso za mushy chifukwa ziyenera kuwonekera.
Froberries ayenera kukhala m'firiji masiku awiri kapena atatu. Sungani osasamba ndikuchotsa zipatso zilizonse zowonongeka kuti zisawononge kufalikira kwa nkhungu.
Mutha kuwatulutsa ndikuwapaka pa mbale kapena kuphika pepala lokhala ndi mapepala amapepala kuti adziwe chinyezi ndi kuphimba ndi filimu ya pulasitiki. Sungani musanagwiritse ntchito.
Njira Zabwino Zokonzekera Froberries
Froberries angagwiritsidwe ntchito kukometsera yogurt , kanyumba tchizi, chimanga chozizira ndi chimfine. Zikhoza kuphatikizidwa mu smoothies, zidulidwa ndikuikidwa mu saladi, mbale zotsalira, kapena salsa. Kukoma kwawo kokoma ndi kapangidwe kake kumaphatikizapo kuwonjezera pa zosankha zabwino zamchere. Froberries ndi zokometsetsa zokoma - kuziviika mu mtedza wa mafuta kapena chokoleti cha mdima kuti azikoma, zakudya zowonjezera mchere kapena mchere.
Maphikidwe ndi Strawberries
> Chitsime:
> Retelny, Victoria. Zoonadi zokongola za anthocyanins zovuta zimakhala ndi mphamvu zambiri zovuta. Chakudya ndi Zakudya Zabwino. 2016; 16-17.