Li-Blueberries: Linnete tsa phepo e nepahetseng

Li-calories tse Blueberries le Bophelo ba Bona Melemo

Li-blueberries li na le li-antioxidants tse ngata ka ho fetisisa. Li na le limela tse bitsoang anthocyanins tse bontšitsoeng hore li na le matla a antioxidant ka ho loantša khatello ea lik'hemik'hale. Lipatlisiso li bontša hore ho ja lijo tse nang le anthocyanins ho ka boela ha thusa ho thibela mafu a kang lefu la pelo le kankere le thuso ea tlhokomelo ea bophelo.

Li-blueberries li na le litlheferetsi tse ngata, lik'hilojule tse tlaase le lik'habohaedreite, 'me ha li na mafura a mangata.

Ka sebele ke tholoana e le 'ngoe eo u lokelang ho eketsa lijo tsa hao, haholo-holo haeba u na le lefu la tsoekere. Ho feta moo, li bonolo haholo ho thabela, ebang ke tsa bona, li kenyelletsoa smoothies, kapa karolo ea lijo.

Senoelo se seng sa blueberries se na le lik'hilojule tse ka bang 80, digrama tse 21 tsa lik'habohaedreite, 3.6 dikgerama, le 1 grama ea protheine. Tšebeletso ena e nkoa e le tad e fetang e le 'ngoe ea litholoana. Haeba u batla ho khomarela tšebetso e le 'ngoe ea litholoana ka ho lula, boloka karolo ea hau ho senoelo sa 3/4, e leng lik'hilojule tse ka bang 60 le 15 dikgerama tsa lik'habohaedreite.

Li-blueberries li na le pelo e phetseng hantle, li tlatsa fiber. Ke mohloli o motle haholo oa vithamine C, o fanang ka karolo ea 25 lekholong ea bohlokoa ka senoelo.

Melemo ea Bophelo bo Botle ba Blueberries

Li-blueberries li na le lihlahisoa tsa pelo tse phetseng hantle, tse nang le phepo. Fiber ke karolo ea lik'habohaedreite e thusang batho ho satiety, e thusa ho laola matšoao, e hula k'holeseterola hōle le pelo, 'me e ka tsitsisa tsoekere ea mali.

Li-blueberries li boetse li na le resveratrol, e nang le lik'hemik'hale (tse nang le antioxidant properties) tse 'nileng tsa amahanngoa le phekolo le thibelo ea kankere, lefu la pelo le mafu a neurogengen.

Leha ho le joalo, boholo ba lipatlisiso bo 'nile ba hlokomeloa ka lisele tse lengoang le resveratrol likhahla tse phahameng ho feta tse ka fumanoang ho batho ba jang resveratrol molomo. Liphuputso tse ling li bontšitse litekanyetso tse phahameng tsa li-antioxidants li-blueberries tse hlaha le li-blueberries tse hōlileng ka bongata.

Qetellong, senoelo se le seng sa blueberries se fana ka karolo ea 25 lekholong ea litlhoko tsa hau tsa letsatsi le letsatsi bakeng sa vithamine C. Vithamine C ke vithamine ea bohlokoa e nang le metsi e nang le metsi a mangata, e thusang ho folisa maqeba, e matlafatsa tšoaetso ea meriana, ebile e na le thepa ea ho tsofala.

Lipotso Tse Tloaelehileng ka Li-blueberries

Nka ja li-blueberries tse nang le hlobo?

Sebaka sa blueberries ha se kotsi ho ja. Leha ho le joalo, hang ha blueberry e fumana hlobo, e bolela hore e senya. Lijalo tse monate li ke ke tsa latsoa hantle.

Ke eng seo nka se etsang ka lithase tsa blueberry liaparo tsa ka?

Blueberries 'mala o mosehla o tsoa ho anthocyanins ho eona. Anthocyanin ke pigment e nang le metsi e fanang ka mebala e fapaneng ho tloha bofubelu ho ea ho e khubelu. 'Me le hoja' mala o moputsoa o thusa ho jara ka divithamini, diminerale le li-antioxidants, e ka senya liaparo le meno.

Haeba u khona ho fumana li-blueberries liaparong tsa hau, u ka khona ho fumana letheba haeba u itšoara hang-hang. Ho leta nako e telele ho ka etsa hore letheba le sebetse ka thata, kahoo etsa bonnete ba hore u hlatsoe ka metsi a futhumetseng hang-hang.

Li-blueberries tsa naha ke eng?

Li-blueberries tse hlaha, tse tsejoang hape e le monokotsoai o tlaase oa lihlahla, li fapane le monokotšoai o lengoang haholo. Li-berries tse hlaha li nyenyane haholo ho feta monokotsoai o phahameng oa lihlahla 'me li nahana hore li na le li-antioxidants tse ngata le tatso e matla haholoanyane.

Ho Nata le ho boloka Blueberries

Lik'hemik'hale tsa lik'hemik'hale tsa blueberries, anthocyanins, li nyenyefatsa kapele 'me li phela nakoana. Ka lebaka leo, ke habohlokoa ho atolosa katleho ea bona ho tloha ha ba khethoa ho fihlela ha ba fihla molomong oa hau. Lipatlisiso li bontšitse hore tsela e le 'ngoe ea ho boloka livithamine, diminerale, fiber le limela tse sireletsang limela tsa phytochemicals ke ho tlosa li-blueberries hang ka mor'a ho kotuloa, ho etsa hore ho be le khetho e kholo ea serame se nang le serame.

Haeba u etsa qeto ea ho reka blueberries e ncha, shebella hlobo. Mongo e bontša hore blueberries e qala ho senya. Khetha monokotšoai o khanyang ka 'mala o se nang discoloration. Ba lokela ho fofonela fruity le monate.

Li-blueberries li ka boela tsa rekoa li omisitsoeng, joaloka lero, li jams kapa li jala. Lintho tsena tsa lintho tsa blueberry li na le tsoekere e eketsehileng, kahoo ke habohlokoa hore u shebe karolo ea hau.

Mokhoa o Molemo oa ho Lokisetsa Blueberries

Li-blueberries li ka kenngoa lihlahisoa tse halikiloeng-li-pancakes, li-muffins, li-bars. Li ka jeoa ka yogurt, cottage chisi, oatmeal, kapa li kopantsoe ka smoothies. Li-blueberries li ka akhotsoa ka salate bakeng sa ho eketsa mebala e khathollang, kapa li ka kenngoa molomong oa hao joalo ka. Sebelisa li-blueberries ho khabisa sefaha sa hau, kapa ka holimo-thollo-thollo ea hau-litholoana tse ntle tse nang le limatlafatsi li ka sebelisetsoa ho etsa letho.

Recipes Le Blueberries

Ja li-blueberries bakeng sa lijo tsa hoseng, tsa motšehare, li-snack le tsa lijo tsa motšehare. Tlatsoa le bona kapa u li lahlele ka salate ea hau, 'mele oa hau le mesifa ea hau e ke ke ea ikoahlaea.

• Alberry Blueberry Almond Breakfast Pudding
• Pula ea Chia Pudding Le Compote ea Blueberry
• Banana Blueberry Li-Walnut Spelled Bread

> Mehloli:

> Basu A, Du M, Leyva MJ le al. Li-Blueberries li fokotsa menyetla ea kotsi ea meriana ho banna le basali ba nang le boloetse ba metabolic. Journal of Nutrition. 2010; 140 (9): 1582-1587.

> Linus Pauling Institute. Resveratrol. http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/resveratrol#reference23

> Retelny, Victoria. 'Nete e mebala-bala ka ho rarahana ha anthocyanins e na le matla a mangata a mangata a thata. Lijo le phepo e nepahetseng. 2016; 16-17.

> Li-blueberries tsa naha. LBH. http://www.wildblueberries.com/the-better-blueberry/faq/