Li-calories le Melemo ea Bophelo ba Bona
Li-blackberries ke litholoana tse tlaase tsa lik'habohaedreite tse kenang lijong tse kholo tse matlafatsang. Ho nkoa e le lijo tse monate , li-blackberries li na le thepa eo ho 'nileng ha nahanoa hore e ka e sireletsa khahlanong le lefu la pelo, kankere le lefu la tsoekere. Li-blackberries ke tsa sehlopha sa likokoana-hloko tse bitsoang li-anthocyanins, tse hlomphuoang ka lebaka la bokhoni ba tsona ba ho sireletsa lisele ho tloha tšenyo e khōlō ea mahala.
Boea ba tsona bo tebileng ba pherese bo eketsa matla a bona a antioxidant. Ke mohloli o motle haholo oa fiber, vithamine C, 'me o na le li- manganese tsa letsatsi.
| Li-Blackberries Nutrition Facts | |
|---|---|
| Ho Sebeletsa Senoelo se 1 (144 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 62 | |
| Lik'halori tse tsoang Fate 6 | |
| Kakaretso ea Fat 0.7g | 1% |
| Fatouated Fat 0g | 0% |
| Polyunsaturated Fat 0.4g | |
| Monatsaturated Fat 0.1g | |
| Cholesterol 0mg | 0% |
| Sodium 1mg | 0% |
| Potasiamo 233.28mg | 7% |
| Lihabohaedreite 13.8g | 5% |
| Fibete ea lijo 7.6g | 31% |
| Litlhapi tse 7g | |
| Protheine 2g | |
| Vithamine A 6% · Vithamine C 50% | |
| Calcium 4% · Iron 5% | |
| * Ho itšetlehile ka lijo tse 2 000 tsa khalori | |
Li-blackberries li na le lik'hilojule tse nyane bakeng sa boholo ba litholoana. Senoelo se seng sa li-blackberries se na le lik'hilojule tse 62, ligrama tse 13,8 tsa lik'habohaedreite, le ligrama tse 7,6 tsa fiber. RDA bakeng sa fiber ke ligrama tse 25 ho isa ho tse 38 ka letsatsi, ka hona, senoelo se seng sa li-blackberries se u fa hoo e batlang e le karolo ea boraro ea litlhoko tsa hao tsa fiber bakeng sa letsatsi lohle. Bakeng sa batho ba nang le lefu la tsoekere, re khothalletsa ho ja lijalo tse ntle hobane feela li phetse hantle, empa karolo ea tsona e matla le fiber e ka ba teng haholo 'me e ka boloka tsoekere ea mali e tsitsitse.
Melemo ea Bophelo ea Meriana
Li-blackberries ke mohloli o motle haholo oa vithamine C le manganese, le mohloli o motle oa vithamine K. Ba boetse ba fana ka metsoako e mengata ea antioxidant, anthocyanins le li-flavonoids tse ling tse ka matlafatsang mohopolo oa mohopolo. Bopaki bo bong bo bontša hore anthocyanins e sebelisa litsela tse 'maloa tsa ho paka le lisebelisoa tsa cellular tse ka thibelang maloetse le thuso ho tlhokomelo ea bophelo bo botle.
Lipotso Tse Tloaelehileng ka Mefuta e Mongobo
Na blackberries e ka hlokisa meno a hau?
Ha ho pelaelo hore li-blackberries li ja lijo tse matlafatsang, leha ho le joalo, ho li ja hangata ho ka baka meno. Ntho e ts'oanang e tebileng e thusang ho sireletsa bophelo bo botle ka nnete e ka baka ts'oaetso, ho sa tsotellehe hore na e sebelisoa joang (e phethehileng, e jiced, e jelly kapa e jeme).
E le hore u qobe ho silafatsa, u se ke ua ba lumella hore li lule li le molomong oa hao ka nako e telele haholo. Haeba u noa ho sisinyeha ho entsoeng ka li-blackberries, sebelisa joang. Kamora ho tsuba, latela metsi, 'me u phunye meno kapa sesepa sa hau ho loantša tšoaetso.
Ho Nata le ho boloka Blackberries
Haeba u na le monyetla oa ho ikhethela li-blackberries-e-ea bakeng sa eona. Nako ea li-blackberries ke ea pele ho June ho fihlela bofelong ba August. Haeba u reka monokotsoai ho tloha ka lebenkeleng, hlokomela hore li-blackberries li ka rekoa ha li sa tsoa jeoa kapa li koahetsoe. Ho reka monokotsoai o nang le serame ho ka ba molemo molemong oa hau khafetsa, litholoana tse nang le maqhubu a leqhoa li na le serame boemong bo phahameng. Ha e le hantle, lipatlisiso li fumanoe hore ho khaola litholoana le meroho ho ka eketsa ts'ebetso ea bona ea phepo e nepahetseng.
Haeba u rerile ho reka monokotšoai o ncha, o fofone pele. Lijoana tse nang le monokotšoai o monate li molemo ka ho fetisisa. Haeba ba sa fofone, mohlomong u batla ho li fetisetsa.
Sena se bolela hore ha baa ka ba butsoa ha ba khethoa. Li-berries li khaotsa ho butsoa hang ha li khethoa.
Batla ba apereng seaparo sa 'mala' me ba se na li-splotches tse nyenyane. Tlosa setshelo mme u hlahlobe tlase ea sephutheloana sa hlobo. Haeba u bona hlobo, u se ke ua reka monokotsoai, kaha hlobo e bontša hore monokotsoai o qalile ho senya.
Hangata monokotsoai o lula o le ka sehatsetsing matsatsi a 'maloa. E le ho boloka tatso ea bona le ho qoba ho senya kapa ho fetoha hlobo, qoba ho hlatsoa ho fihlela pele ho sebelisoa. Haeba u reka monokotsoai o mocha 'me u se ke ua rera ho li ja hang-hang, li behe setsing se se nang metsi sehatsetsing.
Mekhoa e Metle ea ho Lokisetsa Litshobe tse Mongobo
Li-blackberries li ka jeoa ka litsela tse ngata. Fafatsa monokotšoai o mocha kapa o monate ka lijo-thollo, yogurt kapa smoothies. Eketsa monokotsoai ho salate, lijo-thollo kapa ho kenya li-monokotsoai ka lihlahisoa tse behiloeng bakeng sa fiber, li-vithamine le liminerale.
Recipes With Blackberries
Ha ho mohla u tla lumela lintho tse ngata tseo u ka li etsang ka li-blackberries . Sheba lirepepe tsena, ho tloha ho tloaelehileng ho "nahana ka ntle ho lebokose," u ke ke ua soetseha.
> Mehloli:
> Dombrowski, Margie. Teeth e khethollohileng: Lijo tse hlano tse etsang hore Stains li be teng. Setsi sa tlhokomelo ea mokuli sa Colgate. http://www.colgate.com/en/us/oc/oral-health/cosmetic-dentistry/teeth-whitening/article/discolored-teeth-five-foods-that-cause-stains-0214.
> Moore, Maris. 4 Mefuta ea Lijo ho Thusa ho Ntlafatsa Khopolo ea Hao. American Academy of Nutrition le Dietetics. http://www.eatright.org/resource/health/wellness/healthy-aging/memory-boosting-foods.
> Retelny, Victoria. 'Nete e Halalelang ka Anthocyanins Complex Complex le Matla a Mangata a Mangata a Makhaola-khang. Lijo le phepo e nepahetseng. 2016; 16-17.