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!
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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