Supermarket-a i kal hian theipui mawi tak, dark purple-blue ball ang maia lang i hmu ngai em? He thei hi mi tam takin an ei duh em em hi blueberry an ti a. Vawiin hian he thei tui tak, thlai chi nei lo tluk zeta thlum leh thlum tlem te nei hi kan sawi dawn a ni. He thei te tak te chhungah hian i taksa tan thil hlu tak tak engzat nge thup tih i hriat chuan mak i ti hle ang!
Heng blueberries te hi eng nge ni tak tak?
Blueberries hi a rah dum thuk tak a ni a, North America atanga lo piang bush-ah a thang thin. Native American-te hian kum sang tam tak chhung chu blueberries, raw leh dried te chu an ei tawh a ni. He thing rah te, a hnah te, a pangpar te, a hnah te, a zung te hi natna chi hrang hrang damdawi atan an hmang tawh bawk.
Kan ramah chuan a awm lo nain, tunah chuan kum khat chhung zawng deuhthaw supermarket-ah blueberry kan lei thei tawh a ni.
Blueberry thar emaw, frozen emaw hi a tha zawk em?
Hei hi mi tam takin harsatna an neih a ni. Blueberry thar chhuah thar hian hun kal zelah a ei tur tha thenkhat a hloh thin. Mahse, frozen blueberries hian a thar lai pawhin heng nutrients te hi a vawng reng a ni. Mahse, thil thleng thei pakhat a awm a, chu chu frozen blueberries-a vitamin C awm zat hi a tlahniam deuh thei a ni.
Blueberry hian hriselna atana a thatna mak tak tak
Blueberry hi vitamin, mineral leh antioxidant tam tak a ni. He berry te tak te hian kan hriselna a puih theih dan hi han thlir ila.
1. Antioxidants a tam
A awlsam zawngin kan taksaah hian cell tichhe thei, min upa thuai a, natna thlentu thil tha lo tak tak a awm a. Chungte chu ‘free radicals’ an ti a. Antioxidants hi superhero ang mai an ni a, chu thil tha lo tak takte chu dotu leh kan taksa humhimtu an ni. Kan ei tlangpui thei leh thlai zingah hian blueberries hian antioxidant a pai tam ber niin an sawi.
2. Cholesterol tha lo level a tihniam
Cholesterol sang hi thinlung tan a pawi hle. Hei hi a chhan chu he cholesterol hi kan thisen kalna bang-ah a awm a, a block thei a ni. Hetianga a tih chhan ber chu thisen a cholesterol oxidation vang a ni. Blueberry-a antioxidant chak tak takte hian he cholesterol oxidation hi a titawp thei a, thinlung a venghim thei bawk.
3. Thisen sang a control thei
Thisen sang i neih chuan nitin i eitur ah blueberry tlem te te dah tel a tha. Research atanga a lan dan chuan blueberries te hi a rawng mawi tak blue-purple pe theitu anthocyanins an tih phytochemicals te hian a chhan ber a ni.
4. Zunthlum vei tan a tha
Type 2 Diabetes i vei chuan blueberries hian i thisen sugar level a control thei a ni. Zirna hrang hrangah chuan blueberries ei fo hian insulin sensitivity a ti tha a, chu chu taksain thisen sugar level a control theihna a tisang tihna a ni.
Pawimawh: Zunthlum emaw thisen sang emaw enkawl i nih chuan i ei leh inah blueberries ang chi i dah hmain doctor nen inbiakna neih hmasak phawt ang che.
5. Chaw ei a ti awlsam.
Blueberry hian dietary fiber a pai tam hle. He fiber hian kan ei leh in hnathawh dan a tidanglam a, constipation ang chi harsatna a veng thei bawk.
Engtin nge blueberries hi nutritional lamah a awm?
Blueberry cup khat (gram 150 vel) ah hian nutritional value engzat nge awm tih i en ang u.
| Nutrition lam hawi section | Cup khat chhunga awm zat (approximate) . |
|---|---|
| Calorie a awm bawk | Kum 80 vel a ni |
| Carbohydrates a awm bawk | 22 gram a ni |
| Dietary fiber atanga siam a ni | Gram 4 a ni |
| Chini | gram 15 a ni |
| Protein a awm a | 1 gram a ni |
| Thau | Gram 1 aia tlem lo |
| Vitamin C a ni | Nitin mamawh zat atanga 25% a ni |
| Vitamin K a ni | Source tha tak a ni |
| Manganese a ni | Source tha tak a ni |
Blueberry Tea chungchang pawh i zir ve ang u.
Blueberry ang bawkin blueberry hnah tui lum a thun a siam tea pawh hi a hlawkthlak hle. Hei hian blueberries ang bawka hlawkna a keng tel bawk.
- Immunity a tichak: Blueberry hnah a vitamin C leh anthocyanins awm hian kan taksa immune system a tichak a, natna laka invenna a pui bawk.
- Thluak hnathawhna atan a tha: Zirchianna hmasa berah chuan blueberry hnah a compound awm hian Alzheimer’s ang natna nena inzawm thluaka inflammation tihziaawmna kawngah a pui thei tih hmuhchhuah a ni.
Mahse, dawr thenkhata ‘blueberry tea’ i hmuh chu blueberry flavoring dah tel tea mai a ni thei tih hre reng ang che. Chuvangin tea hi blueberry hnah atanga siam a nih leh nih loh enfiah a pawimawh hle.
I ei leh in ah blueberry dah belh dan awlsam tak tak
Blueberry a thlum em avangin kan chaw eiah hian kawng hrang hrangin kan dah tel thei a ni.
- Chawhmeh atan i oatmeal emaw yogurt emaw ah blueberries tlem te te dah la.
- Fruit salad ah dah la.
- Smoothie siam rawh.
- Pancake siam dawnin dah tel bawk ang che.
- Theipui hring ang maiin ei rawh.
Thil pakhat hriat reng tur: Blueberry hi a lum a nih chuan, a hmin lai ang chiah hian a antioxidant awm zat chu tlem a tlahniam thei a ni. Chuvangin a raw thei ang bera ei hi a tha ber.
Take-Home Thuchah a ni
- Blueberries hi superfruit a ni a, antioxidants a khat a, chu chuan taksa cell te chu a chhiat loh nan a venghim a ni.
- Lung hriselna atan a hlawkpui hle. Thisen sang leh cholesterol tha lo level control nan a pui thin.
- Zunthlum vei te chu an thisen sugar level control turin a pui thei a ni. Mahse, doctor rawn rawh.
- Blueberry hian dietary fiber a pai tam hle a, hei hian chaw ei a ti awlsam hle.
- A theih phawt chuan i eitur ah blueberries telh tum ang che. Blueberry raw leh frozen te hi a tha vek.
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