Amajikijolo amaqanda ayindawo yokulwa nama-antioxidants kanye nokudla okunomsoco
Kanjani indlela enempilo ngayo ama-blueberries? Ufuna amaqiniso omsoco we-blueberry? Funda ku! Ukufuna izindlela zokupheka ezihlaza okwesibhakabhaka? Skrolela phansi ukuze uthole izindlela zokupheka ezingavuthiwe ze-vegan nezithelo ezihlaza okwesibhakabhaka ukuze uzame!
Kungani kufanele udle ama-blueberries akho
Esikhundleni sokudla okuluhlaza okwedlulele kunzima ukuhambisana ne - craze yakamuva kakhulu yokudla . Njalo uma uvula ikhompyutha yakho kukhona enye iberry exotic ukufaka uhlu ukudla antioxidant-ocebile kanye zokulondoloza ukuphila kwamandla okunempilo.
Ngokuvamile lokhu kudla kutholakala ezindaweni ezikude, ezijulile ngaphakathi emahlathini, ngakho-ke kusomisiwe, iqhwa noma kungenjalo kuguqulwe ukuze kuthuthukiswe ishalofu-nokuphila futhi kwenziwe ukuhamba. Ngakolunye uhlangothi, ama-blueberries atholakala kalula futhi afinyeleleka kubantu abaningi eNyakatho Melika ngendlela yabo eluhlaza, engathandeki. Futhi yilokho abazokunikeza khona inani lokudla okunomsoco kakhulu.
Lokhu akusho ukuthi lezi amajikijolo angajwayelekile nezinye izidakamizwa akuzona ezinkulu (isibonelo, isitho , isibonelo, kuyisinqumo esimnandi sezimvini kanye nemifino eluhlaza kanye nomthombo omuhle weprotein yamagciwane ), kodwa noma yikuphi ukudla okungasuswa umvini kusendlini yakho (noma egcekeni lomunye umuntu okungenani!) kuzoba yisinqumo sakho esingcono kakhulu sezakhi zomzimba ekudleni okungenalutho lwe-vegan.
Ama-Blueberry Facts Facts
Nansi ukuphazamiseka okuphelele kokudla okunomsoco we-blueberries:
Enye indebe yama-blueberries (145 grams) inikeza:
- Ama-calories 83, ama-calories avela ku-Fat 5
- Inani Lansuku zonke:
- Ingqikithi yamafutha 0.5g 1%, i-Satatated Fat 0.0g 0%, i-Polyunsaturated Fat 0.2g, i-Monounsaturated Fat 0.1g
- I-cholesterol 0mg 0%
- I-sodium 1mg 0%
- Potassium 112mg 3%
- Ingqikithi yama-carbohydrate 21.0g 7%
- I-Fiber Diet 3.5g 14%
- Ama-Sugars 14.4g
- Amaprotheni 1.1g
- I-Vitamin A 0%, i-Vitamin C 38%, i- Calcium 0%, i-Iron 11%
I-Antioxidant Rich
Ama-blueberries angenye yezinto zokudla ezivuthiwe kakhulu e-antioxidant emhlabeni.
Ama-antioxidants ayadingeka empilweni futhi ayaziwa ngokuphindaphindiwe nokuvimbela isifo senhliziyo ngisho nomdlavuza. Umbala okwesibhakabhaka we-berry uvela kuma-poly phenols awunikeza izindawo eziningi ezakhiwa yi-antioxidant.
I-Manganese
I-Manganese iyimithi yamaminerali okudingekayo kuzo zonke izinto eziphilayo. Kubalulekile ekwakhiweni kwamathambo kanye nokugcoba amaprotheni, ama-carbohydrate namafutha.
I-Fiber
Izithelo nemifino eminingi, kufaka phakathi ama-blueberries, aphezulu e-fibre yokudla. Lezi zinhlamvu ezincane eziluhlaza okwesibhakabhaka zisiza ukugcina i-cholesterol yakho ephansi, okuyinto egcina inhliziyo yakho iphilile. I-fibre nayo iyasiza ngokujwayelekile kwesistimu yakho yokugaya ukudla.
I-Vitamin C
Enye ye-blueberries (cishe 1 inkomishi) inikeza u-25% wokudla okunconywa nsuku zonke nge-vitamin C. I-Vitamin C ingenye yama-antioxidants avamile kakhulu futhi inomthelela ezinsini ezinempilo, ukungena kwensimbi nama-capillary enempilo, ukwakheka kwe-collagen kanye nomzimba omzimba onamandla uhlelo.
Amaqanda amaqabunga amaqabunga e- vegan :
- Ukudla okumnandi okuhlaza okwesibhakabhaka pudding
- I-Blueberry ye-nectarine iphafa
- I-Blueberry isipinashi i-superfood smoothie
Ukupheka okunye okwesibhakabhaka:
- I-sugarberries ebhakabhaka ebhakawa ne-peinapple
- I-cranberry sauce ene-blueberries
- Classic vegan blueberry muffin
- Ikhekhe le-bhokrikhi elenziwe ngokwenziwe
- I-Vegan lemon i-berryberryberry pie
- Yenza i-granola ye-blubhejri eyakhelwe ngaphakathi
- I-sweetsbridi enhle kakhulu nekhadidi legomegranate