Calories thiab Lawv Cov Kev Pab Noj Qab Haus Huv
Blackberries yog cov txiv hmab txiv ntoo uas tsis muaj carbohydrate uas ntim rau hauv cov khoom noj khoom haus loj. Pom zoo ib qho superfood , blackberries muaj cov khoom uas tau raug xav los pab thaiv kev mob plawv, cancer, thiab ntshav qab zib. Blackberries muaj rau ib pawg phytochemicals hu ua anthocyanins, uas tau raug revered rau lawv cov peev xwm los tiv thaiv hlwb dawb radical puas.
Lawv cov hawj liab sib zog ua rau lawv lub hwj huam antioxidant. Lawv yog ib qho zoo heev ntawm fiber ntau, vitamin C, thiab muaj ib hnub muaj nqis ntawm manganese .
| Blackberries Khoom Noj Khoom Haus | |
|---|---|
| Kev Pab Cuam 1 khob (144 g) | |
| Ib Pab | % Txhua Hnub Txiav * |
| Calories 62 | |
| Calorie los ntawm roj 6 | |
| Tag Nres Rog 0.7g | 1% |
| Saturated rog 0g | 0% |
| Polyunsaturated rog 0.4g | |
| Monounsaturated roj 0.1g | |
| Cholesterol 0mg | 0% |
| Sodium 1mg | 0% |
| Tshuaj Phaus Dej Siab 233.28mg | 7% |
| Carbohydrates 13.8g | 5% |
| Kev noj haus Fiber 7.6g | 31% |
| Qab Zib 7g | |
| Protein 2g | |
| Vitamin A 6% Cov Vitamin C 50% | |
| Calcium 4% · Iron 5% | |
| * Raws li 2,000 calorie diet | |
Blackberries muaj ib qho me me ntawm calories rau ib tug loj ntim ntawm txiv hmab txiv ntoo. Ib khob ntawm blackberries muaj 62 calories, 13.8 grams carbohydrate, thiab 7,6 grams fiber. Lub RDA rau fiber ntau yog 25 mus rau 38 gram txhua hnub, yog li ntawd, ib khob ntawm blackberries muab koj nrog ze li ntawm ib feem peb ntawm koj cov fiber ntau xav tau rau hnub ntawd. Rau cov neeg uas muaj ntshav qab zib, peb xav kom cov txais ntawm cov txiv hmab txiv ntoo tsis yog vim lawv noj qab nyob zoo xwb, tab sis lawv cov voluminous thiab fiber cov ntsiab lus kuj tseem ua tsis taus thiab ua rau cov ntshav tsis muaj suab thaj.
Cov Nyiaj Noj Qab Haus Huv Rau Cov Txiv Neej
Blackberries yog ib qhov chaw zoo ntawm vitamin C thiab manganese, thiab ib qhov zoo ntawm cov vitamin K. Lawv kuj muab cov tshuaj antioxidant tebchaw, anthocyanins thiab lwm yam flavonoids uas yuav ua rau nco kev ua haujlwm. Qee cov pov thawj pom tias cov anthocyanins qhib ntau txoj kev taw qhia cov xov tooj thiab cov txheej txheem ntawm tes uas muaj peev xwm fend tawm cov kab mob thiab kev pab them nqi kho mob.
Cov Lus Nug Txog Blackberry
Muaj peev xwm blackberries tsuas koj cov hniav?
Blackberries yog tsis muaj ib qho khoom noj khoom haus zoo heev, tab sis, noj zaub mov feem ntau yuav ua tau rau koj cov hniav. Qhov sib sib zog nqus Hawj uas yuav pab tiv thaiv koj kev noj qab haus huv tuaj yeem ua rau muaj mob, tsis hais seb lawv siv li cas (tag nrho, kua txiv, jelly lossis jam).
Kom tsis txhob tseg, tsis txhob cia lawv nyob ua si hauv koj lub qhov ncauj ntev heev. Yog hais tias koj haus ib co co ua nrog blackberries, siv ib tug straw. Tom qab noj mov, ua raws li cov dej, thiab txhuam koj cov hniav los yog khom qhov ncauj los tiv thaiv cov nyhuv tawm.
Xaiv thiab Khaws Blackberries
Yog hais tias koj muaj kev xaiv los xaiv koj tus kheej blackberries-mus rau nws. Lub caij rau blackberries yog thaum ntxov Lub rau hli ntuj mus lig Lub yim hli ntuj. Yog hais tias koj yuav berries los ntawm lub khw muag khoom, nco ntsoov tias blackberries yuav yuav tshiab kom tau noj tam sim ntawd los yog khov. Kev yuav khoom khib nyiab tuaj yeem ua rau koj cov nyiaj poob haujlwm ntawm oftentimes, khov txiv hmab txiv ntoo yog khov ntawm nws ncov freshness. Qhov tseeb tiag, kev tshawb nrhiav pom tau hais tias kom khov txiv hmab txiv ntoo thiab zaub tuaj yeem ua rau lawv qhov kev tuav pov hwm.
Yog hais tias koj npaj rau kev yuav khoom tshiab berries, hnoos lawv thawj. Berries uas muaj ntxhiab tsw ntxhiab tsw zoo tshaj plaws. Yog tias lawv tsis hnov tsw, koj yuav xav muab kom dhau.
Qhov no txhais tau hais tias lawv tsis tau siav thaum lawv tau khaws. Berries nres ripening thaum lawv khaws.
Nrhiav cov neeg tsis muaj tsoos tsho xim thiab tsis muaj teeb ci. Tig lub khob rau hauv thiab soj ntsuam hauv qab ntawm pob rau pwm. Yog hais tias koj pom pwm, tsis txhob yuav cov berries, li pwm qhia hais tias berries tau pib lwj.
Tshiab berries tau feem ntau khaws cia rau hauv lub tub yees rau ob peb hnub. Txhawb kom lawv qab thiab tiv thaiv kom tsis txhob ua los yog ua moldy, caiv txhob ntxuav kom txog thaum muaj cai ua ntej noj. Yog tias koj yuav cov txiv hmab txiv ntoo tshiab thiab tsis npaj noj lawv tam sim ntawd, muab tso rau hauv lub thawv rau hauv lub tub yees txias.
Txoj Kev Noj Qab Haus Huv Rau Kev Npaj Yuav Ua Tau Blackberries
Blackberries tau noj nyob rau hauv ntau txoj kev. Sprinkle tshiab los yog khov berries on cereal, yogurt los yog smoothies. Ntxiv cov txiv hmab txiv ntoo rau zaub nyoos, nplej, los yog koom nrog cov txiv hmab txiv ntoo rau cov khoom ci ntxiv rau cov roj, cov vitamins, thiab lwm yam minerals.
Zaub mov txawv nrog Blackberries
Koj yuav tsis ntseeg tias muaj pes tsawg yam uas koj tuaj yeem ua nrog cov txiv hmab txiv ntoo . Ntsuam xyuas cov zaub mov no, los ntawm cov lus qhuab qhia kom "xav sab nraum lub thawv", koj yuav tsis poob siab.
> Qhov chaw:
> Dombrowski, Margie. Discolored Teeth: Tsib Cov Khoom Noj uas Ua Rau Stains. Colgate Qhov Ncauj Mob Center. http://www.colgate.com/en/us/oc/oral-health/cosmetic-dentistry/deeth-whitening/article/discolored-teeth-five-foods-that-cause-stains-0214.
> Moore, Maris. 4 Hom Khoom Noj Yuav Pab Tau Koj Lub Neej. American Academy of Nutrition and Dietetics. http://www.eatright.org/resource/health/wellness/healthy-aging/memory-boosting-foods.
> Retelny, Victoria. Qhov tseeb muaj tseeb txog Anthocyanins Complex Cov Muaj Feem Nrog Muaj Feem Pua Muaj Zog. Zaub Mov thiab Khoom Noj. 2016; 16-17.