Li-blueberries ke tse monate tse monate tse nang le letlalo le letšo le letšo. Hobane li u tsoela molemo, li-blueberries lilimo lethathamong la litholoana tse phetseng hantle le monokotsoai, 'me ke nahana hore ke li bontsitse lenaneng le leng le le leng la supfood tseo ke kileng ka li hlahloba.
U batla ho tseba ho eketsehileng? Mona ke mabaka a mangata a maholo ao u lokelang ho ja li-blueberries.
Li-Blueberries Li na le Antioxidant-Rich
Likokoana-hloko tse bitsoang phytochemicals li fa blueberries 'mala oa tsona o motle' me li sebetsa hape e le li-antioxidants.
Seo se bolela hore ba thusa ho thibela tšenyo e khōlō ho lisele. Li-antioxidants li nahana hore li na le melemo e fapaneng ea bophelo bo botle - bonyane ha u li ja ka mokhoa oa lijo. Ho nka li-antioxidants e le lisebelisoa ha ho bonahale ho sebetsa hape.
Li-blueberries li na le phepo e nepahetseng
Li-blueberries ke mohloli o motle oa li-vithamine tse rarahaneng 'mele oa hau o hloka ho fetola lijo ho matla le li-vithamine C le E tse eketsang ts'ebetso ea antioxidant. Li-blueberries li na le liminerale tse ngata - tse akarelletsang potasiamo, selenium, zinki, tšepe le manganese.
Li-Blueberries li Fokotsehile ka Lik'halori
Senoelo se seng se tletseng sa li-blueberries li na le lik'hilojule tse ka bang 80 feela, tse ntle bakeng sa leistline. Li na le mohloli o motle oa fiber e le hore u kokotse ka li-blueberries tse ling li ka u thusa ho u phehella ho fihlela lijo tse latelang li senya lijo tsa hau.
Li-blueberries li bonolo ho li fumana
Hangata li-blueberries li tšoantšoa le monokotsoai le li- acai , tseo e seng tsa bohlokoa haholo, tse thata ho li fumana le ho theko e boima.
Leha ho le joalo, li-blueberries li bonolo haholo ho li fumana lijong tsa korosari - 'me li fumaneha selemo ho pota. U tla fumana li-blueberries tse ncha sebakeng sa lihlahisoa. Sheba monokotsoai o motenya le o lefifi - qoba li-blueberries tse senyehileng kapa tse nang le hlobo. Li-blueberries li fumaneha hape karolong ea lekhasi.
Blueberries Are Delicious
Mabaka a ka a mane a mabeli ao u lokelang ho a ja blueberries ha a bohlokoa haholo ntle le haeba u ikemiselitse ho e ja. Empa eo ke karolo e bonolo - e monate haholo. Li ka sebelisoa e le lijo tse bonolo tse nang le linate tse nkiloeng le tse nkiloeng kapa tse kenngoa sekotlolo sa lijo tse chesang kapa tse batang. Li-blueberries li boetse li etsa phaello e kholo ho salate e phetseng hantle 'me e ka sebelisoa e le motsoako litlhapi tse ling.
Li-Recipe tsa Li-Blueberry tse phetseng hantle
Sheba likerepe tse seng tse phahameng ka ho fetisisa ka tsoekere kapa mafura le tse bitsang lisebelisoa tse phetseng hantle joaloka lijo tse feletseng, litholoana le meroho le likokoana-hloko tse senyehileng. Leka sena ho u qalisa:
Boitsebiso bo nang le phepo bakeng sa li-Blueberries
Lintlha tse latelang tsa phepo e nepahetseng li tsoa boitsebisong bo boholo ba limatlafatsi tsa United States Lefapheng la Temo. Ke bakeng sa kopi e le 'ngoe ea blueberries e tala.
Macronutrients
- Metsi: 122,10 dikgerama
- Likorolo: 83
- Protheine: 1.07 dikgerama
- Li-carbohydrates: 21.01 dikgerama
- Fiber: 3.5 dikgerama
- Litlhapi: 14.44 dikgerama
- Kakaretso ea Mafura: 0,48 dikgerama
- Letsoai le khotsofatsang: 0.041 dikgerama
- Letlalo la Monounsaturated: 0.068 dikgerama
- Letlalo la Polyunsaturated: 0.212 dikgerama
- Cholesterol: 0 milligrams
Micronutrients
- Calcium: limiligrama tse 9
- Letšepe: 0,41 milligrams
- Magnesiamo: limiligrama tse 9
- Phosphorus: limiligrama tse 17
- Potasiamo: limiligrama tse 112
- Sodium: milligrams tse 1
- Zinc: 0,25 milligrams
- Vithamine C: 14.1 milligrams
- Thiamin: 0.054 milligrams
- Riboflavin: 0.059 milligrams
- Niacin: 0,606 milligrams
- Pantothenic Acid: 0.180 milligrams
- Vithamine B6: 0.075 milligrams
- Vithamine B12: 0 micrograms
- Folate: micrograms tse 9
- Vithamine A: 78 Lihlopha tsa Machaba
- Vithamine E: limiligrama tse 0,83
- Vitamin K: 28,0 micrograms
Phytonutrients
- beta-carotene: micrograms tse 46
- beta-Cryptoxanthin: 0 micrograms
- Lipuo tse nyenyane: li-micrograms tse 0
- Lutein le Zeaxanthin: micrograms tse 116
Mohloli:
Tlhahlobo ea Tlhahlobo ea Temo United States Lefapha la Temo Lefapheng la Tlhahiso ea Sechaba sa Standard Reference Release 28. "Tlaleho ea Motheo: 09050, Li-Blueberries, Raw." E fihliloe ka la 2 March, 2016. http://ndb.nal.usda.gov/ndb/foods/show/2166.