Na o kile wa bona tholwana e ntle e shebahalang jwalo ka bolo e lefifi e pherese-putsoa ha o ya lebenkeleng le leholo? Tholwana ena eo batho ba bangata ba e ratang e bitswa blueberry. Kajeno re tlo bua ka tholwana ena e monate e batlang e se na peo mme e na le tatso e monate le e bolila hanyane. O tla makala ho tseba hore na ke ditholwana tse kae tsa bohlokwa tse patilweng ka hare ho tholwana ena e nyane bakeng sa mmele wa hao!
Hantle-ntle di-blueberries tsena ke eng?
Li-blueberry ke litholoana tse putsoa tse tebileng tse melang sehlahleng se tsoaletsoeng Amerika Leboea. Matsoalloa a Amerika a 'nile a ja li-blueberry, tse tala le tse omisitsoeng, ka lilemo tse likete. Hape ba sebelisitse li-berry, makhasi, lipalesa, likutu le metso ea sefate sena e le moriana oa mafu a fapaneng.
Leha e se ntho e tloaelehileng naheng ea habo rona, joale re ka reka li-blueberry mabenkeleng a maholo hoo e ka bang selemo ho pota.
Na li-blueberries tse foreshe kapa tse leqhoa li molemo?
Ena ke bothata boo batho ba bangata ba nang le bona. Li-blueberry tse sa tsoa khuoa li lahleheloa ke tse ling tsa limatlafatsi tsa tsona ha nako e ntse e ea. Leha ho le joalo, li-blueberry tse hatselitsoeng li boloka limatlafatsi tsena leha li le foreshe. Leha ho le joalo, ho na le ntho e le 'ngoe e ka etsahalang: bongata ba vithamine C ka har'a li-blueberry tse hatselitsoeng bo ka ba tlase hanyane.
Melemo e makatsang ea bophelo bo botle ea li-blueberries
Li-blueberry ke letlotlo la livithamine, liminerale le li-antioxidants. A re shebeng kamoo monokotšoai ona o monyenyane o ka thusang bophelo ba rona.
1. E na le li-antioxidants tse ngata
Ka bokhutšoanyane, ho na le likaroloana tse kotsi 'meleng ea rona tse senyang lisele, li re tsofala kapele, 'me li baka mafu. Tsena li bitsoa 'li-free radicals'. Li-antioxidants li tšoana le li-superhero tse loantšang likaroloana tseo tse kotsi le ho sireletsa 'mele ea rona. Ho thoe li-blueberry li na le palo e phahameng ka ho fetisisa ea li-antioxidants har'a litholoana le meroho eo re e jang ka kakaretso.
2. E fokotsa maemo a k'holeseterole e mpe
K'holeseterole e phahameng e kotsi haholo pelong. Lebaka ke hobane k'holeseterole ena e ka lula maboteng a methapo ea mali ea rona 'me ea e thibela. Lebaka le ka sehloohong la ts'ebetso ena ke ho oxidation ha k'holeseterole maling. Li-antioxidants tse matla tse ka har'a li-blueberry li ka emisa ho oxidation hona ha k'holeseterole le ho sireletsa pelo.
3. E laola khatello e phahameng ea mali
Haeba o na le kgatelelo e phahameng ya madi, ke mohopolo o motle ho eketsa di-blueberry tse mmalwa dijong tsa hao letsatsi le letsatsi. Diphuputso di fumane hore dikhemikhale tsa phytochemical tse bitswang anthocyanins, tse fang di-blueberry mmala wa tsona o motle o moputswa-pherese, ke tsona tse ikarabellang haholo bakeng sa sena.
4. E loketse batho ba nang le lefu la tsoekere
Haeba o na le Lefu la Tsoekere la Mofuta oa 2, li-blueberry li ka u thusa ho laola maemo a tsoekere maling a hau. Lithuto li bontšitse hore ho ja li-blueberry khafetsa ho ntlafatsa kutloisiso ea insulin, e leng se bolelang hore bokhoni ba 'mele ba ho laola maemo a tsoekere maling boa eketseha.
Bohlokoa: Haeba o ntse o phekoloa lefu la tsoekere kapa khatello e phahameng ea mali, etsa bonnete ba hore o buisana le ngaka ea hau pele o eketsa ntho e kang blueberries lijong tsa hau.
5. E nolofatsa tshilo ya dijo.
Li-blueberry li na le faeba e ngata lijong. Faeba ena e thusa ho laola ts'ebetso ea sistimi ea rona ea tšilo ea lijo le ho thibela mathata a kang ho patoa.
Li-blueberries li na le phepo e nepahetseng joang?
A re boneng hore na boleng ba phepo bo joang ka koping ea li-blueberries (hoo e ka bang ligrama tse 150).
| Karolo ea phepo e nepahetseng | Bongata bo ka koping (hoo e ka bang) |
|---|---|
| Likhalori | Hoo e ka bang 80 |
| Lik'habohaedreite | ligrama tse 22 |
| Faeba ea lijo | ligrama tse 4 |
| Tsoekere | ligrama tse 15 |
| Protheine | gram e le 1 |
| Mafura | Ka tlase ho gram e le 'ngoe |
| Vithamine C | 25% ea tlhoko ea letsatsi le letsatsi |
| Vithamine K | Mohloli o motle |
| Manganese | Mohloli o motle |
A re ithuteng hape ka Tee ea Blueberry.
Joalo ka li-blueberry, tee e entsoeng ka ho tšela makhasi a blueberry ka metsing a chesang le eona e molemo haholo. Ena e boetse e na le melemo e tšoanang le ea li-blueberry.
- E matlafatsa sesole sa 'mele: Vithamine C le li-anthocyanine tse fumanehang makhasing a blueberry li matlafatsa sesole sa 'mele sa rona' me li thusa ho itšireletsa khahlanong le mafu.
- E loketse ts'ebetso ea boko: Lipatlisiso tsa pele li bontšitse hore metsoako e makhasi a blueberry e ka thusa ho fokotsa ho ruruha bokong bo amanang le mafu a kang Alzheimer's.
Empa hopola, 'tee ea blueberry' eo u e fumanang mabenkeleng a mang e ka 'na ea e-ba tee feela e nang le tatso ea blueberry. Ka hona, ho bohlokoa ho hlahloba hore na tee e entsoe ka makhasi a blueberry.
Litsela tse bonolo tsa ho eketsa li-blueberries lijong tsa hau
Ka lebaka la monate oa li-blueberries, li ka eketsoa lijong tsa rona ka litsela tse fapaneng.
- Kenya li-blueberries tse ling ho oatmeal kapa yogurt ea hau bakeng sa lijo tsa hoseng.
- E kenye ka har'a salate ea litholoana.
- Etsa smoothie.
- Kenya ha o etsa li-pancake.
- E je joaloka lifeiga tse omisitsoeng.
Ntho e le 'ngoe eo u lokelang ho e hopola: Ha li-blueberry li futhumatsoa, joalo ka ha li apehiloe, tekanyo ea tsona ea antioxidant e ka fokotseha hanyane. Kahoo ho molemo ho li ja li le tala ka hohle kamoo ho ka khonehang.
Molaetsa oo u ka o isang hae
- Li-blueberry ke litholoana tse ntle tse tletseng li-antioxidants, tse sireletsang lisele tsa 'mele hore li se ke tsa senyeha.
- E thusa haholo bakeng sa bophelo bo botle ba pelo. E thusa ho laola khatello e phahameng ea mali le maemo a cholesterol e mpe.
- E ka thusa batho ba nang le lefu la tsoekere ho laola maemo a bona a tsoekere maling. Leha ho le joalo, buisana le ngaka ea hau.
- Li-blueberry li na le fiber e ngata lijong, e leng se etsang hore tšilo ea lijo e be bonolo.
- Leka ho kenyelletsa di-blueberry lijong tsa hao neng kapa neng ha ho khoneha. Di-blueberry tse tala le tse hatselitsoeng li monate.
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