Wake wasibona isithelo esihle esibukeka njengebhola elimnyama elinsomi-luhlaza okwesibhakabhaka uma uya esitolo esikhulu? Lesi sithelo abantu abaningi abathanda ukusidla sibizwa ngokuthi i-blueberry. Namuhla sizokhuluma ngalesi sithelo esimnandi esicishe singabi nembewu futhi sinambitheka kamnandi futhi simuncu kancane. Uzomangala ukwazi ukuthi zingaki izakhiwo eziyigugu ezifihliwe ngaphakathi kwalesi sithelo esincane somzimba wakho!
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Ziyini ngempela lezi zinhlobo zama-blueberry?
Ama-blueberry ayizithelo eziluhlaza okwesibhakabhaka ezikhula esihlahleni esidabuka eNyakatho Melika. AmaNdiya aseMelika adle ama-blueberry, aluhlaza futhi omisiwe, izinkulungwane zeminyaka. Asebenzise namajikijolo, amaqabunga, izimbali, iziqu kanye nezimpande zalesi sihlahla njengomuthi wezifo ezahlukahlukene.
Nakuba kungavamile ezweni lakithi, manje sesingakwazi ukuthenga ama-blueberry ezitolo ezinkulu cishe unyaka wonke.
Ingabe ama-blueberries amasha noma aqandisiwe angcono?
Lena inkinga abantu abaningi abanayo. Ama-blueberry asanda kukhiwa alahlekelwa ezinye zezakhamzimba zawo ngokuhamba kwesikhathi. Kodwa-ke, ama-blueberry aqandisiwe ayawagcina lawa ma-nutrients ngisho noma esanda kukhiwa. Kodwa-ke, kukhona into eyodwa engenzeka: inani le-vitamin C kuma-blueberry aqandisiwe lingase libe phansi kancane.
Izinzuzo ezimangalisayo zezempilo zama-blueberries
Ama-blueberry ayingcebo yamavithamini, amaminerali kanye nama-antioxidants. Ake sibheke ukuthi leli jikijolo elincane lingasiza kanjani empilweni yethu.
1. Icebile ngama-antioxidant
Kalula nje, kunezinhlayiya eziyingozi emzimbeni wethu ezilimaza amangqamuzana, zisigugise ngokushesha, futhi zibangele izifo. Lezi zibizwa ngokuthi 'ama-free radicals'. Ama-antioxidants afana nama-superhero alwa nalezo zinhlayiya eziyingozi futhi avikele imizimba yethu. Kuthiwa ama-blueberry aqukethe inani eliphakeme kakhulu lama-antioxidants phakathi kwezithelo nemifino esivame ukuyidla.
2. Yehlisa amazinga e-cholesterol embi
I-cholesterol ephezulu iyingozi kakhulu enhliziyweni. Lokhu kungenxa yokuthi le cholesterol ingafakwa ezindongeni zemithambo yegazi yethu futhi iyivimbele. Isizathu esiyinhloko sale nqubo ukushiswa kwe-cholesterol egazini. Ama-antioxidants anamandla kuma-blueberry angamisa lokhu kushiswa kwe-cholesterol futhi avikele inhliziyo.
3. Ilawula umfutho wegazi ophakeme
Uma une-high blood pressure, kungumqondo omuhle ukwengeza ama-blueberry ambalwa ekudleni kwakho nsuku zonke. Ucwaningo luthole ukuthi ama-phytochemicals abizwa ngokuthi ama-anthocyanins, anika ama-blueberry umbala wawo omuhle oluhlaza okwesibhakabhaka nonsomi, yiwona ngokuyinhloko abangela lokhu.
4. Kuhle kubantu abanesifo sikashukela
Uma unesifo sikashukela sohlobo lwesibili, ama-blueberry angakusiza ukulawula amazinga kashukela egazini lakho. Ucwaningo luye lwabonisa ukuthi ukudla ama-blueberry njalo kuthuthukisa ukuzwela kwe-insulin, okusho ukuthi ikhono lomzimba lokulawula amazinga kashukela egazini liyakhula.
Okubalulekile: Uma welashwa isifo sikashukela noma umfutho wegazi ophakeme, qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokufaka okuthile okufana nama-blueberries ekudleni kwakho.
5. Kwenza kube lula ukugaya ukudla.
Ama-blueberry acebile nge-fiber yokudla. Le fiber isiza ekulawuleni ukusebenza kwesimiso sethu sokugaya ukudla futhi ivimbele izinkinga ezifana nokuqunjelwa.
Ama-blueberries adla kanjani ngokwempilo?
Ake sibone ukuthi amanani okudla angakanani enkomishini yama-blueberries (cishe amagremu ayi-150).
| Isigaba sokudla okunempilo | Inani eliqukethwe enkomishini (cishe) |
|---|---|
| Amakhalori | Cishe ngo-80 |
| Ama-carbohydrate | amagremu angu-22 |
| Ifayibha yokudla | amagremu angu-4 |
| Ushukela | Amagremu angu-15 |
| Amaprotheni | Igremu eli-1 |
| Amafutha | Ngaphansi kwegremu eli-1 |
| I-Vitamin C | 25% wesidingo sansuku zonke |
| I-Vitamin K | Umthombo omuhle |
| I-Manganese | Umthombo omuhle |
Ake sifunde nangetiye le-Blueberry.
Njengama-blueberry, itiye elenziwe ngokufaka amaqabunga ama-blueberry emanzini ashisayo nalo liwusizo kakhulu. Lokhu kuqukethe nezinzuzo ezifanayo nama-blueberry.
- Kuqinisa amasosha omzimba: I-Vitamin C kanye nama-anthocyanins atholakala emaqabunga e-blueberry aqinisa amasosha omzimba wethu futhi asiza ekuvikeleni ezifweni.
- Kuhle ekusebenzeni kobuchopho: Ucwaningo lokuqala lukhombisile ukuthi amakhemikhali asemaqabungeni e-blueberry angasiza ekunciphiseni ukuvuvukala ebuchosheni okuhlobene nezifo ezifana ne-Alzheimer's.
Kodwa khumbula, 'itiye le-blueberry' olithola kwezinye izitolo lingaba yitiye elinokunambitheka kwe-blueberry. Ngakho-ke, kubalulekile ukuhlola ukuthi itiye lenziwe ngamaqabunga e-blueberry.
Izindlela ezilula zokwengeza ama-blueberry ekudleni kwakho
Ngenxa yobumnandi bama-blueberry, angafakwa ekudleni kwethu ngezindlela ezahlukene.
- Faka ama-blueberry ku-oatmeal noma ku-yogurt yakho ukuze uthole isidlo sasekuseni.
- Kufake kusaladi yezithelo.
- Yenza i-smoothie.
- Faka uma wenza ama-pancake.
- Yidle njengamakhiwane omisiwe.
Into eyodwa okufanele uyikhumbule: Uma ama-blueberry eshiswa, njengalapho ebhakwa, okuqukethwe kwawo okulwa ne-antioxidant kungancishiswa kancane. Ngakho-ke kungcono ukuwadla engaphekiwe ngangokunokwenzeka.
Umlayezo Wokuya Nawe Ekhaya
- Ama-blueberry ayizithelo ezicebile ngama-antioxidants, avikela amangqamuzana omzimba ekulimaleni.
- Kuwusizo kakhulu empilweni yenhliziyo. Kusiza ekulawuleni umfutho wegazi ophakeme kanye namazinga e-cholesterol embi.
- Kungasiza abantu abanesifo sikashukela ukulawula amazinga abo kashukela egazini. Kodwa-ke, xhumana nodokotela wakho ukuze uthole iseluleko.
- Ama-blueberry acebile nge-fiber yokudla, okwenza kube lula ukugaya ukudla.
- Zama ukufaka ama-blueberry ekudleni kwakho noma nini lapho kungenzeka. Ama-blueberry aluhlaza kanye naqandisiwe alungile.
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