Pa zipatso zonse, anthu ambiri amapereka blueberries - ena chifukwa cha kukoma kwake, ena - chifukwa chothandiza. Mabulosi amtundu wakuda wa kumpotowa ndi ambiri kuposa mitundu ina yokhudzana ndi zakudya zomwe zimakhudza thupi komanso zotsatira zake. Koma kodi n'zotheka kuzigwiritsa ntchito kwa iwo omwe ameta thupi? Kuchokera m'nkhaniyi, muphunzira momwe zilili zambiri mu blueberries komanso momwe zingaphatikizidwe mu zakudya zanu.
Zamkati mwa mavitamini mu blueberries
Mu bilberry ndi zinthu zambiri zothandiza - pakati pawo flavonoids, pectins, mafuta ofunikira ndi organic acid. Pali mavitamini ambiri - A, B1, B6, C ndi PP, komanso minerals - magnesium, phosphorous , calcium, copper, sodium, iron ndi potassium.
Chifukwa cha zokometsera izi, blueberries ali ndi mphamvu yowonjezera, kuteteza thupi kuthupi. Kuonjezerapo, zimapangitsa kuti ntchito yogwiritsira ntchito mankhwala okhudzana ndi matenda a m'mimba komanso zochitika m'mimba zikhale bwino.
Kodi ndi zotani zingapo zomwe ziri mu blueberries?
Pa 100 g ya blueberries mwamsanga 44 kcal (kuchokera 1 g ya mapuloteni ndi 8 g wa chakudya, ndipo palibe mafuta nkomwe). Imeneyi ndi mabulosi ophweka komanso osangalatsa, omwe angakhale m'malo mwa mchere ndi chakudya - zidzakhala zokoma komanso zothandiza.
Caloric watsopano wa blueberries ndi shuga ndi apamwamba kwambiri - 241.5 kcal pa 100 gm ya mankhwala omaliza. Izi ndi chifukwa chakuti shuga ili ndi mtengo wapatali wa caloric, ndipo chifukwa chophikira ichi chikusowa zambiri.
Kaloriki wothira kupanikizana - 221,5 cal. Tiyenera kukumbukira kuti kupanikizana ndi mabulosi atsopano ndi shuga ndi mankhwala apamwamba kwambiri, omwe amatsutsana kwambiri ndi matenda a shuga, kunenepa kwambiri ndi kulemera. Choncho, mu zakudya zolemetsa mukhoza kugwiritsa ntchito mwatsopano zipatso popanda kuwonjezera shuga.
Kudya pa buluu
Zakudya zamitundu yaying'ono zomwe zimapangitsa munthu kusiya nthawi yambiri kudya sikugwira ntchito: Zonsezi, kulemera kwakukulu kumawoneka kuchokera ku zizoloŵezi zanu zozoloŵera zosayenera, mpaka mpaka
Ganizirani za zakudya zamtundu wa zakudya pa blueberries, zomwe zimatsatira mfundo zoyenera kudya ndipo zimakupatsani pang'onopang'ono (1 makilogalamu pa sabata), koma ndi zoona kuti muchepetse kulemera popanda kuvulaza thupi.
- Chakudya cham'mawa : mazira ochokera mazira awiri, gawo la kabichi kapena nkhaka saladi, tiyi popanda shuga.
- Chakudya : Chakudya cha mafuta otsika kwambiri, chidutswa cha mkate.
- Snack : galasi la blueberries ndi galasi la madzi amchere.
- Chakudya : Nsomba kapena nkhuku ndi zokongoletsa za ndiwo zamasamba.
Kudyetsa pa mfundo imeneyi, mutha kulemera mwamsanga ndikupeza zakudya zabwino zomwe zingakuthandizeni kuti mukhale wolemera.