Kuwo wonke amajikijolo, abantu abaningi banikeza ama-blueberries - amanye ngenxa yokunambitheka kwawo, abanye - ngezindawo zawo eziwusizo. Le berry ebomvu esenyakatho iningi kunezici eziningi kunezinye izinhlobo zezilwane ngokwezinto ezakhiwa izakhi kanye nemiphumela eyinkimbinkimbi emzimbeni. Kodwa kungenzeka yini ukuyisebenzisa kulabo abalahlekelwa isisindo? Kusukela kulesi sihloko uzofunda ukuthi mangaki amakhilogremu anama-blueberries nokuthi angafakwa kanjani ekudleni kwakho.
Okuqukethwe kwamavithamini ku-blueberries
Ku-bilberry kukhona izinto eziningi eziwusizo - phakathi kwazo i-flavonoids, i-pectin, amafutha abalulekile nama-acids e-organic. Kukhona amavithamini amaningi - A, B1, B6, C no PP, kanye namaminerali - i-magnesium, i- phosphorus , i-calcium, ithusi, i-sodium, i-iron ne-potassium.
Ngenxa yalokhu kubumba, ama-blueberries anesiqiniseko esijwayelekile, umphumela wokuzivikela emzimbeni. Ngaphezu kwalokho, kuthuthukisa ukusebenza kwesistimu ye-genitourinary kanye nayo yonke imigudu yesisu.
Mangaki amakhilogremu angama-blueberries?
Ku-100 g we-blueberries kuyadingeka 44 kcal (kusuka ku-1 g amaprotheni no-8 g we-carbohydrate, futhi akukho mafutha nhlobo). Leli berry elilula futhi elimnandi, elingasusa kalula i-dessert ngokudla - kuyoba okuhlwabusayo futhi okuwusizo.
Okuqukethwe kwama-caloric ama-blueberries amasha kanye noshukela kakhulu kakhulu - i-241.5 kcal ngamagremu angu-100 omkhiqizo ophelile. Lokhu kungenxa yokuthi ushukela unenani eliphakeme le-caloric, futhi lokhu iresiphi idinga okuningi kakhulu.
Okuqukethwe kwe-caloric ye-jamelberry jam - 221,5 khal. Kumele kucatshangelwe ukuthi kokubili i-jam ne-berry fresh ne-ushukela ngumkhiqizo ophezulu we-carbohydrate, ophikisana ngqo nesifo sikashukela, ukukhuluphala kanye nezinkinga zesisindo. Ngakho-ke, ekudleni kokunciphisa umzimba ungasebenzisa kuphela amajikijolo amasha ngaphandle kokufaka ushukela.
Ukudla ku-blueberry
Zonke izinhlobo zezidlo zesikhathi esifushane ezenza umuntu anike okwesikhashana ukudla okujwayelekile akusebenzi: Phela, isisindo esiningi sivela emisebenzini yakho evamile yokudla engafanele, futhi kuze kube yilapho wena
Cabanga ngokukhethwa kwemenyu yokudla kwi-blueberries, esekelwe ezimisweni zokudla okunempilo futhi ikuvumela ukuba uhambe kancane (1 kg ngesonto), kodwa kuyiqiniso ukunciphisa isisindo ngaphandle kokulimaza umzimba.
- Ukudla kwasekuseni : amaqanda amaqanda amabili, ingxenye iklabishi noma isaladi isaladi, itiye ngaphandle ushukela.
- Usuku lokudla : ukukhishwa kwesobho esincane, isinkwa sesinkwa.
- Isinkwa : ingilazi ye-blueberries kanye nengilazi yamanzi amaminerali.
- Isidlo : inhlanzi noma inkukhu enezinhlobonhlobo zemifino enamanzi noma emisha.
Ukondla ngalesi simiso, uzothatha isisindo ngokushesha futhi uthole imikhuba yokudla enempilo ezokusiza ukuba ugcine isisindo.