Li-calories tsa Morara le Bophelo ba Bona Melemo
Botle bo bongata ba morara ha bo ipiletse ho leihlo feela, empa le ka lehare. Morara o monate, o monate ebile o khathollang. Tsejoa e le karolo e ka sehloohong ea ho etsa mefuta e sa tšoaneng ea morara, morara o hlaha ka mefuta eohle e fapaneng (ho potoloha ho sebopeho sa lehe), boholo (tse nyenyane ho isa ho tse kholo), monate (monate ho bolila) le mebala (e tšoeu, e tala, e ntšo le e khubelu ).
Morara oa morara o na le tatso e ngata, empa batho ba bangata ba khetha ho ja morara o se nang litholoana.
Morara, ebang ke Europe kapa Amerika, o hōlileng United States. Morara oa Europe o kotuloa California, boholo ba ho etsa le ho omisa morara o omisitsoeng, ha morara oa Amerika o sebelisetsoa ho etsa jeme, jelly, lero le lihlahisoa tse ling tsa lijo. Ho na le mefuta e sa tšoaneng ea morara oa morara, ho tloha ho tšoeu, botšo, botala le bofubelu ba ruby. Se fumanehang ka lebenkeleng ho itšetlehile ka nako ea selemo. Mehlala e meng e kenyelletsa, Adora, Almeria, Botle bo se nang litholoana, Krimson seedless, Concord, Moemphera, Niagra (lirosa tsa motsoako o mosoeu), Sefubelu se Lefubelu, Ribier, Ruby seedless seed, Scarlotta, Thompson Seedless le tse ling. Mofuta o mong le o mong oa morara o na le tatso e sa tšoaneng.
| Morara Mahlo a Nutrition | |
|---|---|
| Ho Sebedisa Matla a 1 senoelo se se nang seedless (160 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likoroloji 104 | |
| Li-calories tse tsoang ho Fat 0 | |
| Total Fat 0.2g | <1% |
| Ho khotsofatsoa Fat 0.1g | <1% |
| Polyunsaturated Fat 0.1g | |
| Monatsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 3mg | 0% |
| Potasiamo 288.4mg | 8% |
| Li-carbohydrates 27.3g | 9% |
| Dietary Fiber 1.4g | 5% |
| Litlhapi 23.4g | |
| Protein 1.1g | |
| Vithamine A 11% · Vithamine C 7% | |
| Calcium 2% · Iron 1% | |
| * Ho itšetlehile ka lijo tse 2 000 tsa khalori | |
Morara o na le lik'habohaedreite tse ngata le tsoekere. Haeba u latela lijo tse entsoeng ka lik'habohaedreite, u hopole hore morara o le mong o na le gramme e le 'ngoe ea lik'habohaedreite. Ha u ja morara, u ikemiselitse ho boloka karolo ea hau ho morara oa sefateng o ka bang 12 ho ea ho o 15, o lekanang le senoelo sa halofo. Phapang ea phepo e teng pakeng tsa mefuta e mengata ha e kholo.
Nako e 'ngoe le e' ngoe ea tšebeletso ea likotlolo e sebetsa e le mohloli o motle oa vithamine K, C, thiamine le vithamine B6.
Vithamine K ke ea bohlokoa bakeng sa masapo a matla le ho koala mali. Hlokomela, haeba u nka coumadin kapa mali a tšesaane, vitele ea hau e lokela ho ba e tsitsitseng. Vithamine C e thusa ho boloka tšireletso ea meriana e matla le ho thusa ho lokisa lisele, tse kang pholiso ea maqeba. Li-vithamine tsa B ke ntho ea bohlokoa ho metabolism, le ho boloka moriri o matla le lipekere.
Melemo ea Bophelo ea Morara
Ntle le ho ba mohloli o motle oa vithamine C le K, morara o na le li-phytonutrients tse ngata, haholo-holo li-flavonoids, tse kang resveratrol (e fumanehang ka ho fetisisa matlong a morara o mofubelu). Resveratrol e na le antioxidants, e ka thusang ho fokotsa kotsi ea k'holeseterole e phahameng, khatello e phahameng ea mali, maqeba a mali le lefu la pelo. E fumanoa ka matlalo a li-purple, tse khubelu le a morara o motšo, ho etsa hore mefuta ena e be mohloli o ruileng oa li-antioxidants, ho fapana le morara o tala. Liphuputso tse ling li bontša hore ho kenngoa holimo ha resveratrol ho ka boela ha thusa ho ntlafatsa mohopolo le ts'ebetso ea tsebo ho batho ba baholo ba baholo.
Morara o boetse o na le quercetin (flavonoid e fumanehang liapole), e ka thusang ho sireletsa lisele tsa rona ho senya. Ho na le bopaki ba ho fokotseha ha kankere le lefu la pelo ho tsoa likotsing tsena.
Na Meroho e Tšoeu e Tšoeu e Sireletsehile ho E ja?
Morara o nang le liaparo tse tšoeu tsa powdery o bolokehile ho ja. Ha e le hantle, ho roala ho hlile ho bitsoa palesa , ntho e tloaelehileng e sireletsang morara ho lahleheloa ke mongobo le ho senyeha. Ka linako tse ling ha e hlatsoe habonolo, empa ho bolokehile ho ja.
Ho Nata le ho Bokella Morara
Ha u reka morara, qoba morara ka hlobo kapa tse senyehileng. Khetha morara o nang le 'mala o motle. Morara oa morara ke monate le o motle haholo ha o le mosehla o mosehla. Morara o mofubelu le o motšo o molemo ka ho fetisisa ha o e-na le 'mala o feletseng.
Haeba li bolokiloe ka nepo, morara o ka lula lihatsetsing libeke tse 'maloa.
Ho boloka bocha bo hloekileng, latela mehato ena:
- Hlahloba ka ntle: Hlahloba matšoao a hlobo, ho phatloha, kapa ho se mahlahahlaha. Morara leha e le ofe o nang le matšoao ana a ka 'na oa senyeha ka potlako mme o ama ba bang. Lahla morara leha e le ofe o ka 'nang oa se ke oa e-ba boemong bo botle.
- E boloke e le Bohale: Morara o boloka hantle ha a bata. Li behe haufi le ka morao ho sehatsetsing (sebaka se batang haholo) ho tloha lijong tsa pungent, tse kang liiee, kaha li na le bokhoni ba ho amohela monko o monate.
- Boloka Pokete ea Pele: Ho boloka morara ka setsing sa bona sa pele ho tla thibela hore e se ke ea squished. Ho phaella moo, setshelo seo ba se behileng ka tloaelo se na le sekoahelo se nepahetseng le moea o motlakase ho thusa ho eketsa marulelo bophelong.
- Li boloke li sa hlatsuoa : Joaloka litholoana tse ngata, morara o lokela ho bolokoa o sa hlatsoa. Ho hlatsoa pele ho polokelo ho ka matlafatsa mongobo o ka potlakisang ts'ebetso ea ho senya. Ho e-na le hoo, hlatsoa morara oa hau pele u noa.
- U ka ba lokolla Hape: E le hore u sebelise nako e telele haholo ho tloha morara oa hau, u ba qobelle hore o sebelise hamorao smoothie, ka li-cocktails kapa esita le serame se pholileng se khathollang.
Mokhoa o Molemo oa ho Lokisetsa Morara
Morara o tsejoa haholo ka ho jeoa e le bohobe bo monate, e mong ka e mong. Li monate, lero la tsona li sebetsa e le motheo oa lijo tse monate. Morara o ka boela oa eketsa li-salate le ho babatsa li-cheeses le lihloaare tse ntle tse ntle. Qetellong, morara o ka sebelisoa ho etsa li-dessert kapa ho khaola litholoana tsa salate.
Recipes ka Morara
Hlalosa mekhoa e metle ea morara ka ho bōpa lijo tsa hoseng, motšehare, lijo tsa motšehare, bohobe bo bobebe kapa di-dessert ka mefuta e sa tšoaneng.
- Green Grape Vanilla Smoothie
- Ho phuthela sehlabelo se monate le Sefate sa Morara oa Morara
- PB le Rollups ea Morara
> Mehloli:
> Berkeley Wellness. Mefuta ea morara. http://www.berkeleywellness.com/healthy-eating/food/article/types-grapes
> Ho kula, M, Vita, J. Morara le lefu la pelo. Journal of Nutrition. 2009; 17788S-1798S. http://jn.nutrition.org/content/139/9/1788S.full.pdf+html
> 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.