Strawberries, Blueberries, Raspberries, Blackberries, Cranberries
Yuav ua li cas kuv nyiam Berry lub caij! Dhau li ua qab, berries yog ib qho ntawm qhov zoo tshaj plaws kev noj haus bargains ib ncig. Cov roj, carbs, thiab calorie ntau ntau, tab sis muaj fiber, vitamins, minerals, thiab cov antioxidants, cov yummy nuggets ntawm flavour tsis tsuas ua rau tag nrho kev noj qab haus huv, tiam sis tej zaum yuav pab tiv thaiv kom txhob mob cancer thiab plawv mob, thiab ua rau kom tsis txhob muaj txoj kev laus.
Thiab ua tsaug rau lub freezer, peb muaj peev xwm muaj qhov zoo ntawm berries xyoo puag ncig.
Basic Berry Khoom Noj
Berries tsis tsuas yog qhov chaw ntawm concentrated qab, tab sis me ntsis pob khoom ntawm cov vitamins, minerals, thiab fiber. Piv txwv li, ib khob ntawm cov txiv hmab txiv ntoo uas muaj kua txiv hmab txiv ntoo muaj ib hnub tseem ceeb rau vitamin C. Ib lub khob ntawm blackberries muaj ib hnub tsim nyog ntawm manganese, thaum tib qhov khoom ntawm raspberries khoom siv ib feem peb ntawm peb txhua hnub niacin xav tau kev pab. Blueberries thiab txiv pos nphuab yog ib qho tseem ceeb ntawm cov vitamin E kuj ceeb toom thiab lawv txhua tus muaj nyob ntawm 4 thiab 9 grams fiber ntau ib khob.
Vim li cas Berries thiaj zoo rau peb?
Cov noob ntawm berries yog kis tau los ntawm cov noog thiab lwm yam tsiaj; qhov ci xim ntawm berries pab txuas cov noob-distributors. Cov tawv nqaij ntawm berries muaj yuav nyias nyias thiaj li hais tias lawv yog yooj yim noj, tab sis nyob rau tib lub sij hawm tsis yooj yim rau pests thiab kab mob. Cov tshuaj uas ua kom muaj xim thiab tiv thaiv cov nroj tsuag kuj dhau los ua qhov zoo rau peb.
Nyiaj Noj Qab Haus Huv
Muaj ntau cov phytonutrients (xws li cov anthocyanins, quercetin, thiab ellagic acid) muaj cov kab mob antioxidant : Lawv tiv thaiv cov pa oxidation hauv lub cev uas ua rau cov laus ntawm cov ntaub so ntswg thiab muaj kab mob ntau yam xws li mob cancer, dementia, thiab kev puas tsuaj rau cov hlab ntsha . Ib txoj kev tshawb ntawm blueberries hauv kev noj haus txawm pom tsom siab nco txog nruab nrab cov hnub nyoog laus.
Qhov tseeb, nws nyuaj rau koj xav txog ib qho ntawm lub cev uas tsis muaj qhov cuam tshuam los ntawm cov kev pabcuam no. Blueberries yog tshwj xeeb tshaj yog siab ntawm cov chemicals, tej zaum qhov siab tshaj plaws ntawm tag nrho cov txiv hmab txiv ntoo.
Txuas mus rau cov lus qhia ntxiv txog tus kheej berries, nrog kev mus rau cov zaub mov txawv:
Berry Xaiv thiab Cia
Berries yuav qaub sai sai, tshwj xeeb tshaj yog yog hais tias lawv tawg los yog khaws cia nyob rau hauv damp tej yam kev mob. Ua ntej yuav muas, xyuas kom zoo zoo rau cov pwm los yog tawg cov txiv hmab txiv ntoo. Tsis tas li ntawd, tsis txhob yaug koj cov txiv hmab txiv ntoo kom txog thaum koj npaj noj lawv. Yog tias koj noj tsis tau rau hauv ib hnub los sis ob hnub, los yog khov lawv los yog ua noj ua ke (ntxiv ntsev ntsev, thiab ua kom qab zib) uas tuaj yeem tso rau hauv ib lub limtiam (lossis khov). Khov thiab ua noj tsis ua rau feem ntau cov phytochemicals hauv cov txiv hmab txiv ntoo, tab sis ua noj ua kom txo cov Vitamin C cov ntsiab lus.
Ceeb toom rau cov tshuaj tua kab: Cov txiv pos nphuab hauv particular, thiab kom tsawg dua txiv kabmob, yuav muaj ntau yam tshuaj tua kab ntau dua li lwm cov txiv hmab txiv ntoo thiab zaub, tshwj tsis yog tias lawv yog cov organic. Ib txhia xav hais tias nws tsim nyog tshawb nrhiav cov khoom organic, tshwj xeeb tshaj yog rau lub npe hu ua "dirty dozen" txiv hmab txiv ntoo thiab zaub.
Muab Tswv Yim Pab Tswv Yim
- Ua ke nrog tsev cheese, cov kua mis nyeem qaub, los yog ricotta cheese rau cov khoom noj txom ncauj, noj tshais, lossis khoom noj. Ntxiv cov noob flax ntxiv rau khoom noj khoom haus thiab fiber ntxiv.
- Ntxiv cov txiv pos nphuab rau cov zaub ntsuab , lossis muab tso rau hauv ib lub tshuab nyias
- Muaj berries thiab cream rau dessert nrog li cream los yog hauv tsev whipped cream .
- Ua ib tug smoothie combining ntau ntau yam ntawm khov berries, nrog los yog tsis muaj yogurt. Sweeten mus saj. Cov dej sib xyaw no kuj tau khov rau hauv cov txiv hmab txiv ntoo delicious.
- Ntxiv berries rau koj nyiam cov protein ntau co .
- Ua ib tug Berry syrup rau pancakes by boiling nrog ib tug me ntsis sweetener.
- Muab qhuav berries mus rau hauv ib txoj kev tsawg-carb txoj (tab sis saib rau qab zib!)
- Ua kom yooj yim lub freezer jam .
Ntau Low-Carb Recipes nrog Berries
Kawm Ntxiv Txog Berries thiab Khoom Noj
Cov Ntaub Ntawv Qhia Txog Txiv Hmab Txiv Ntoo thiab Cov Zaub Mov Noj Los Ntawm Cov Khoom Noj Tsawg