Ngaba wakha wasibona isiqhamo esihle esifana nebhola emnyama emfusa-blu xa usiya kwivenkile enkulu? Esi siqhamo abantu abaninzi abathanda ukusitya sibizwa ngokuba yi-blueberry. Namhlanje siza kuthetha ngesi siqhamo simnandi esiphantse singabi nambewu kwaye sinencasa emnandi nemuncu kancinci. Uza kumangaliswa kukwazi ukuba zingaphi iimpawu ezixabisekileyo ezifihliweyo ngaphakathi kwesi siqhamo sincinci emzimbeni wakho!
Zithini kanye kanye ezi blueberries?
Iiblueberries ziziqhamo eziluhlaza okwesibhakabhaka ezikhula kwisihlahla esihlala eMntla Melika. AmaMerika aseMelika ebesoloko esitya iiblueberries, zombini ziluhlaza nezomileyo, kangangeminyaka engamawaka. Asebenzise neeberry, amagqabi, iintyatyambo, iziqu kunye neengcambu zalo mthi njengeyeza lezifo ezahlukeneyo.
Nangona kungaqhelekanga kwilizwe lethu, ngoku singathenga iiblueberries kwiivenkile ezinkulu phantse unyaka wonke.
Ngaba iiblueberries ezintsha okanye eziqandisiweyo zingcono?
Le yingxaki abantu abaninzi abanayo. Iiblueberries ezisandula ukuvunwa zilahlekelwa zezinye zezondlo zazo ngokuhamba kwexesha. Nangona kunjalo, iiblueberries eziqandisiweyo ziyazigcina ezi zondlo nokuba zintsha. Nangona kunjalo, kukho into enye enokwenzeka: ubungakanani bevithamini C kwiiblueberries eziqandisiweyo bunokuba sezantsi kancinci.
Iingenelo ezimangalisayo zempilo ze-blueberries
Iiblueberries zizityebi zeevithamini, iiminerali kunye nee-antioxidants. Makhe sijonge indlela eli qunube lincinci elinokunceda ngayo impilo yethu.
1. Ityebile kwii-antioxidants
Ngamafutshane, kukho amasuntswana anobungozi emzimbeni wethu awonakalisa iiseli, asigugise ngokukhawuleza, aze abangele izifo. La masuntswana abizwa ngokuba yi-'free radicals'. Amasuntswana akhusela imizimba yethu afana nee-superheroes ezilwa namasuntswana anobungozi kwaye zikhusele imizimba yethu. Kuthiwa amablueberries aqulathe inani eliphezulu lama-antioxidants phakathi kweziqhamo nemifuno esiyityayo ngokubanzi.
2. Yehlisa amanqanaba e-cholesterol embi
I-cholesterol ephezulu iyingozi kakhulu entliziyweni. Oku kungenxa yokuba le cholesterol inokufumaneka eludongeni lwemithambo yegazi yethu ize iyivale. Isizathu esiphambili sale nkqubo kukubola kwe-cholesterol egazini. Ii-antioxidants ezinamandla kwi-blueberries zinokumisa ukubola kwe-cholesterol kwaye zikhusele intliziyo.
3. Ilawula uxinzelelo lwegazi oluphezulu
Ukuba une-high blood pressure, licebo elihle ukongeza iiblueberries ezimbalwa ekutyeni kwakho yonke imihla. Uphando lufumanise ukuba ii-phytochemicals ezibizwa ngokuba yi-anthocyanins, ezinika iiblueberries umbala wazo omhle oluhlaza okwesibhakabhaka-mfusa, zizo ezibangela oku.
4. Ilungele abantu abanesifo seswekile
Ukuba unesifo seswekile sohlobo lwesibini, iiblueberries zinokukunceda ulawule amanqanaba eswekile egazini lakho. Izifundo zibonise ukuba ukutya iiblueberries rhoqo kuphucula uvakalelo lwe-insulin, oko kuthetha ukuba amandla omzimba okulawula amanqanaba eswekile egazini ayakhula.
Kubalulekile: Ukuba unyangwa isifo seswekile okanye uxinzelelo lwegazi oluphezulu, qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba wongeze into efana neeblueberries ekutyeni kwakho.
5. Inceda ekugayweni kokutya.
Iiblueberries zityebile kwi-diet fiber. Le fiber inceda ekulawuleni ukusebenza kwenkqubo yethu yokugaya ukutya kwaye ithintele iingxaki ezifana nokuqhinwa.
Iiblueberries zinjani ngokwezondlo?
Makhe sibone ukuba zithini ixabiso lesondlo kwikomityi yeeblueberries (malunga ne-150 grams).
| Icandelo lesondlo | Ubungakanani obukwikomityi (malunga) |
|---|---|
| Iikhalori | Malunga nama-80 |
| Iicarbohydrate | Iigram ezingama-22 |
| Ifayibha yokutya | Iigram ezi-4 |
| Iswekile | Iigram ezili-15 |
| Iiproteni | Igram e-1 |
| Amafutha | Ngaphantsi kwe-1 gram |
| Ivithamini C | 25% yemfuneko yemihla ngemihla |
| Ivithamini K | Umthombo olungileyo |
| IManganese | Umthombo olungileyo |
Masifunde nangeBlueberry Tea.
Njengeeblueberries, iti eyenziwe ngokufaka amagqabi eblueberry emanzini ashushu nayo iluncedo kakhulu. Oku kukwaqulethe iingenelo ezifanayo nezeblueberries.
- Yomeleza amasosha omzimba: I-vitamin C kunye nee-anthocyanins ezifumaneka kumagqabi e-blueberry zomeleza amasosha omzimba wethu kwaye zinceda ekukhuseleni izifo.
- Ilungele ukusebenza kwengqondo: Uphando lokuqala lubonise ukuba iikhompawundi ezikwimagqabi eblueberry zinokunceda ekunciphiseni ukudumba kwingqondo okunxulunyaniswa nezifo ezifana ne-Alzheimer's.
Kodwa khumbula, 'iti yeblueberry' oyifumana kwezinye iivenkile isenokuba yiti enencasa yeblueberry. Ke ngoko, kubalulekile ukujonga ukuba iti yenziwe ngamagqabi eblueberry na.
Iindlela ezilula zokongeza iiblueberries ekutyeni kwakho
Ngenxa yokuba iiblueberries zimnandi, zingongezwa kwizidlo zethu ngeendlela ezahlukeneyo.
- Yongeza iiblueberries kwi-oatmeal okanye kwi-yogurt yakho kwisidlo sakusasa.
- Yibeke kwisaladi yeziqhamo.
- Yenza i-smoothie.
- Yongeza xa usenza iipancakes.
- Yidle njengeekhiwane ezomisiweyo.
Into enye ekufuneka uyikhumbule: Xa iiblueberries zishushu, njengaxa zibhakwa, umxholo wazo we-antioxidant ungancitshiswa kancinci. Ngoko ke kungcono ukuzitya ziluhlaza kangangoko kunokwenzeka.
Umyalezo Wokuya Ekhaya
- Iiblueberries ziziqhamo ezigcwele ii-antioxidants, ezikhusela iiseli zomzimba ekonakalisweni.
- Iluncedo kakhulu kwimpilo yentliziyo. Inceda ekulawuleni uxinzelelo lwegazi oluphezulu kunye namanqanaba e-cholesterol embi.
- Inokunceda abantu abanesifo seswekile ukuba balawule amanqanaba eswekile egazini labo. Nangona kunjalo, qhagamshelana nogqirha wakho.
- Iiblueberries zityebile kwi-dietary fiber, nto leyo eyenza kube lula ukugaya ukutya.
- Zama ukufaka iiblueberries ekutyeni kwakho nanini na xa kunokwenzeka. Zombini iiblueberries eziluhlaza neziqandisiweyo zilungile.
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