Thaum koj mus rau lub khw muag khoom loj, koj puas tau pom ib lub txiv zoo nkauj uas zoo li lub pob xiav-ntsuab tsaus nti? Cov txiv no uas ntau tus neeg nyiam noj hu ua txiv blueberry. Hnub no peb yuav tham txog cov txiv qab no uas yuav luag tsis muaj noob thiab muaj qab zib thiab me ntsis qaub. Koj yuav xav tsis thoob thaum paub tias muaj pes tsawg yam khoom muaj nqis zais rau hauv cov txiv me me no rau koj lub cev!
Cov blueberries no yog dab tsi tiag?
Txiv pos nphuab xiav yog ib hom txiv hmab txiv ntoo xiav tob uas loj hlob ntawm ib tsob ntoo uas nyob hauv North America. Cov Neeg Amelikas ib txwm noj txiv pos nphuab xiav, tsis hais nyoos thiab qhuav, tau ntau txhiab xyoo. Lawv kuj tau siv cov txiv pos nphuab, nplooj, paj, qia, thiab cov hauv paus ntawm tsob ntoo no ua tshuaj rau ntau yam kab mob.
Txawm hais tias tsis tshua muaj nyob hauv peb lub tebchaws, tam sim no peb tuaj yeem yuav cov blueberries hauv cov khw muag khoom loj yuav luag txhua lub xyoo puag ncig.
Cov blueberries tshiab los yog khov zoo dua?
Qhov no yog ib qho teeb meem uas ntau tus neeg muaj. Cov txiv pos nphuab tshiab uas nyuam qhuav khaws cia poob qee yam ntawm lawv cov as-ham raws sijhawm. Txawm li cas los xij, cov txiv pos nphuab khov khaws cov as-ham no txawm tias thaum lawv tshiab. Txawm li cas los xij, muaj ib yam uas tuaj yeem tshwm sim: qhov ntau ntawm cov vitamin C hauv cov txiv pos nphuab khov yuav raug txo qis me ntsis.
Cov txiaj ntsig zoo kawg ntawm blueberries rau kev noj qab haus huv
Cov txiv pos nphuab xiav yog cov khoom muaj nqis ntawm cov vitamins, minerals, thiab antioxidants. Cia peb saib seb cov txiv pos nphuab me me no tuaj yeem pab peb txoj kev noj qab haus huv li cas.
1. Muaj ntau yam antioxidants
Hais yooj yim xwb, muaj cov khoom me me hauv peb lub cev uas ua rau cov hlwb puas tsuaj, ua rau peb laus sai, thiab ua rau muaj kab mob. Cov no hu ua 'free radicals'. Cov tshuaj antioxidants zoo li cov superheroes uas tawm tsam cov khoom me me ntawd thiab tiv thaiv peb lub cev. Lawv hais tias blueberries muaj cov antioxidants ntau tshaj plaws ntawm cov txiv hmab txiv ntoo thiab zaub uas peb feem ntau noj.
2. Txo cov roj cholesterol phem
Cov roj cholesterol ntau dhau ua rau lub plawv puas tsuaj heev. Qhov no yog vim cov roj cholesterol no tuaj yeem tso rau ntawm phab ntsa ntawm peb cov hlab ntsha thiab thaiv lawv. Qhov laj thawj tseem ceeb rau cov txheej txheem no yog qhov oxidation ntawm cov roj cholesterol hauv cov ntshav. Cov tshuaj antioxidants muaj zog hauv blueberries tuaj yeem tiv thaiv qhov oxidation ntawm cov roj cholesterol thiab tiv thaiv lub plawv.
3. Tswj cov ntshav siab
Yog tias koj muaj ntshav siab, nws yog ib lub tswv yim zoo kom ntxiv ob peb lub txiv blueberry rau hauv koj cov zaub mov txhua hnub. Kev tshawb fawb tau pom tias cov phytochemicals hu ua anthocyanins, uas ua rau cov txiv blueberry muaj xim xiav-ntshav zoo nkauj, yog qhov ua rau muaj qhov no.
4. Zoo rau cov neeg uas muaj mob ntshav qab zib
Yog koj muaj tus kab mob ntshav qab zib hom 2, cov txiv pos nphuab tuaj yeem pab koj tswj koj cov ntshav qab zib. Cov kev tshawb fawb tau qhia tias kev noj cov txiv pos nphuab tsis tu ncua txhim kho kev nkag siab ntawm insulin, uas txhais tau tias lub cev lub peev xwm los tswj cov ntshav qab zib nce ntxiv.
Tseem Ceeb: Yog tias koj tab tom kho mob ntshav qab zib lossis ntshav siab, nco ntsoov nrog koj tus kws kho mob tham ua ntej ntxiv ib yam dab tsi zoo li txiv pos nphuab rau hauv koj cov zaub mov noj.
5. Nws pab txhawb kev zom zaub mov.
Cov txiv pos nphuab xiav muaj cov fiber ntau. Cov fiber no pab tswj kev ua haujlwm ntawm peb lub cev zom zaub mov thiab tiv thaiv cov teeb meem xws li cem quav.
Yuav ua li cas cov blueberries muaj txiaj ntsig zoo rau kev noj qab haus huv?
Cia peb saib seb cov txiaj ntsig ntawm cov khoom noj khoom haus hauv ib khob blueberries (kwv yees li 150 grams).
| Tshooj lus txog kev noj haus | Tus nqi muaj nyob rau hauv ib khob (kwv yees li) |
|---|---|
| Cov Calories | Kwv yees li 80 |
| Cov Carbohydrates | 22 grams |
| Cov khoom noj muaj fiber ntau | 4 grams |
| Qab zib | 15 grams |
| Cov protein | 1 gram |
| Rog | Tsawg dua 1 gram |
| Vitamin C | 25% ntawm qhov xav tau txhua hnub |
| Vitamin K | Qhov chaw zoo |
| Manganese | Qhov chaw zoo |
Cia peb kawm txog Blueberry Tea thiab.
Ib yam li txiv pos nphuab, tshuaj yej uas muab nplooj txiv pos nphuab tso rau hauv dej kub kuj muaj txiaj ntsig zoo heev. Qhov no kuj muaj cov txiaj ntsig zoo ib yam li txiv pos nphuab.
- Txhawb kev tiv thaiv kab mob: Cov vitamin C thiab anthocyanins pom muaj nyob rau hauv nplooj blueberry txhawb nqa peb lub cev tiv thaiv kab mob thiab pab tiv thaiv kab mob.
- Zoo rau kev ua haujlwm ntawm lub hlwb: Kev tshawb fawb thawj zaug tau qhia tias cov tshuaj hauv nplooj blueberry yuav pab txo qhov o ntawm lub hlwb uas cuam tshuam nrog cov kab mob xws li Alzheimer's.
Tiam sis nco ntsoov, cov 'tshuaj yej blueberry' uas koj pom hauv qee lub khw tej zaum tsuas yog tshuaj yej uas muaj cov tsw qab blueberry ntxiv rau xwb. Yog li ntawd, nws yog ib qho tseem ceeb uas yuav tsum xyuas seb cov tshuaj yej puas yog ua los ntawm nplooj blueberry.
Cov hau kev yooj yim los ntxiv cov blueberries rau koj cov zaub mov noj
Vim yog qhov qab zib ntawm blueberries, lawv tuaj yeem ntxiv rau peb cov zaub mov hauv ntau txoj kev.
- Ntxiv qee cov txiv pos nphuab rau koj cov oatmeal los yog yogurt rau pluas tshais.
- Muab tso rau hauv ib lub txiv hmab txiv ntoo zaub xam lav.
- Ua ib qho smoothie.
- Ntxiv thaum ua pancakes.
- Noj nws zoo li txiv tsawb qhuav.
Muaj ib qho uas yuav tsum nco ntsoov: Thaum cov txiv blueberries raug cua sov, xws li thaum ci, lawv cov antioxidant cov ntsiab lus yuav txo qis me ntsis. Yog li nws yog qhov zoo tshaj plaws kom noj lawv nyoos ntau li ntau tau.
Cov Lus Qhia Txog Kev Coj Mus Tsev
- Cov txiv pos nphuab xiav yog cov txiv hmab txiv ntoo superfruit uas muaj cov antioxidants, uas tiv thaiv cov hlwb ntawm lub cev kom tsis txhob puas tsuaj.
- Nws muaj txiaj ntsig zoo rau kev noj qab haus huv ntawm lub plawv. Nws pab tswj cov ntshav siab thiab cov roj cholesterol phem.
- Nws tuaj yeem pab cov neeg uas muaj ntshav qab zib tswj lawv cov ntshav qab zib. Txawm li cas los xij, sab laj nrog koj tus kws kho mob kom tau lus qhia.
- Cov blueberries muaj cov fiber ntau, uas ua rau kev zom zaub mov yooj yim dua.
- Sim noj cov txiv pos nphuab thaum twg ua tau. Cov txiv pos nphuab nyoos thiab khov los yeej zoo.
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Tsis muaj lus teb tau muab tso tawm. Ntxiv koj cov lus tawm ntawm no thawj zaug.
Ntxiv koj cov lus