Blueberries: Cov Khoom Noj Khoom Haus

Calories nyob hauv Blueberries thiab Lawv Cov Kev Noj Qab Haus Huv

Blueberries muaj ntau tshaj ntawm cov tshuaj antioxidants. Lawv muaj cov tshuaj cog hu ua anthocyanins uas tau pom tias muaj antioxidant zog los ntawm kev tiv thaiv kev nyuab siab oxidative. Kev tshawb nrhiav qhia tias noj zaub mov nrog anthocyanins kuj pab tau kom tsis txhob mob kab mob, xws li kab mob plawv thiab cancer thiab pab kho mob.

Blueberries muaj fiber ntau, tsis muaj calorie ntau ntau thiab muaj carbohydrate, thiab muaj roj tsawg.

Lawv yog cov txiv hmab txiv ntoo uas koj yuav tsum tau ntxiv rau koj cov khoom noj, tshwj xeeb tshaj yog tias koj muaj ntshav qab zib. Tsis tas li ntawd xwb, lawv yoojyim rau kev lomzem, tsis hais lawv tus kheej, ntxiv rau cov plhaws, los yog thaum noj mov.

Ib khob ntawm blueberries muaj li 80 calories, 21 grams carbohydrates, 3.6 grams fiber, thiab 1 gram ntawm cov protein. Qhov kev pab no yog ib qho tad ntau tshaj ib qho kev pab txiv hmab txiv ntoo. Yog tias koj tab tom nrhiav lo rau ib qho txiv hmab txiv ntoo noj ib zaum, khaws koj li txog 3/4 khob, uas yog li 60 calories, thiab 15 grams carbohydrate.

Blueberries yog nplua nuj hauv plawv noj qab haus huv, filling fiber. Lawv yog ib qho zoo heev ntawm cov vitamin C, muab 25 feem pua ​​ntawm ib lub khob tsim nyog.

Kev Noj Qab Haus Huv Ntawm Blueberries

Blueberries yog nplua nuj hauv plawv-noj qab nyob zoo, filling fiber. Fibre yog qhov tseem ceeb tshaj plaws ntawm carbohydrate uas pab hauv satiety, pab tswj cov bowels, rub cov roj cholesterol tawm ntawm lub plawv, thiab tswj tau cov ntshav qab zib.

Blueberries kuj muaj resveratrol, ib qho chaw (uas muaj antioxidant zog) uas tau txuam nrog kev kho thiab kev tiv thaiv kev mob qog nqaij hlav, kab mob hauv lub plawv, thiab cov kab mob neurodegenative.

Txawm li cas los xij, feem ntau ntawm cov kev tshawb fawb tau raug pom hauv hlwb uas muaj resveratrol hauv ntau dua li cov uas yuav tau ua tiav hauv tib neeg haus resveratrol lus. Qee cov kev tshawb fawb tau qhia ntau dua cov tshuaj antioxidants hauv cov tsiaj qus blueberries thiab nyob rau hauv cov tsiaj txhu loj hlob blueberries.

Thaum kawg, ib khob ntawm cov blueberries muab 25 feem pua ​​ntawm koj cov kev tu ncua rau vitamin C. Vitamin C yog ib qho tseem ceeb hauv cov dej vitamin uas yog ua antioxidant, aids hauv qhov txhab zoo, tiv thaiv kev tiv thaiv, thiab muaj kev tiv thaiv kev laus.

Cov Lus Nug Txog Cov Kev Sib Tham ntawm Blueberries

Kuv puas noj mis nyuj moldy blueberries?

Cov molds ntawm blueberries tsis tsim kev puas tsuaj noj. Txawm li cas los xij, thaum ib lub blueberry tau txais moldy, nws txhais tau tias nws yog spoiling. Mouldy berries yuav tsis saj zoo.

Kuv yuav ua li cas txog cov nplhaib blueberry rau kuv cov ris tsho?

Blueberries xiav xim los ntawm cov anthocyanins hauv nws. Anthocyanin yog cov dej ua kua dej uas ua rau tawv nqaij uas tsis muaj xim xws li xiav kom ntxoov liab. Thiab thaum lub xiav xim kom pab ntim rau hauv cov vitamins, minerals thiab antioxidants, nws tuaj yeem cev khaub ncaws thiab cov hniav.

Yog tias koj tswj kom tau ib co blueberries ntawm koj cov khaub ncaws, tej zaum koj yuav muaj peev xwm tau txais lub siab tawm yog koj ua tam sim ntawd. Tos ntev ntev yuav ua rau qhov nyuab nyuab dua, ua kom paub tseeb tias yaug dej yaug nrog dej sov.

Dab tsi yog cov tsiaj qus blueberries?

Qos blueberries, tseem hu ua li tsawg Bush berries, yog txawv los ntawm cultivated, high school Bush berries. Qos yaj ywm berries yog ib tug me me loj tshaj high school Bush berries thiab yog xav kom muaj ntau antioxidants thiab ib tug ntau khaus, tangy qab.

Xaiv thiab khaws cia Blueberries

Lub phtyochemicals nyob rau hauv blueberries, anthocyanins, degrade sai sai thiab yog short-lived. Yog li ntawd, nws tseem ceeb heev kom nthuav lawv cov viability ntawm lub sij hawm lawv yuav khaws kom txog thaum lub sij hawm lawv mus txog koj lub qhov ncauj. Kev tshawb fawb pom tau hais tias ib txoj kev los kho cov vitamins, minerals, fiber ntau thiab phytochemicals tiv thaiv yog khov blueberries txoj cai tom qab cog, ua khov blueberries ib qho kev xaiv zoo.

Yog tias koj txiav txim siab yuav khoom tshiab blueberries, saib xyuas pwm. Pwm qhia tias lub blueberries pib lwj. Xaiv cov txiv hmab txiv ntoo uas ci ntsa iab uas tsis muaj kab tshuam. Lawv yuav tsum hnov ​​ntxhiab tsw thiab qab zib.

Blueberries kuj tau yuav nqus ziab, xws li kua txiv, jams lossis kis. Cov khoom blueberry no muaj ntau qab zib, yog li nws yog qhov tseem ceeb los soj ntsuam koj feem.

Txoj Kev Noj Qab Nyob Zoo rau Npaj Teb Blueberries

Blueberries yuav muab tso rau hauv cov khoom noj khoom haus-pancakes, muffins, tuav. Lawv tuaj yeem noj nrog yogurt, tsev cheese, oatmeal, los yog blended rau smoothies. Blueberries yuav raug pov rau hauv nyias rau nyias noj qab haus huv ntxiv, los yog lawv tuaj yeem nkag mus rau hauv koj lub qhov ncauj zoo li. Siv cov blueberries los kho koj lub phaj, los yog sab saum toj koj toast-no zoo nkauj, nutrient packed txiv hmab txiv ntoo yeej siv tau los ua txhua yam.

Zaub mov txawv nrog Blueberries

Noj blueberries rau pluas tshais, pluas su, khoom txom ncauj, thiab noj hmo. Ci nrog lawv lossis pov lawv rau hauv koj cov zaub xam lav, koj lub cev thiab koj lub plab yuav tsis khuv xim nws.

• Blueberry Almond Noj tshais Pudding
• Kua mis nyeem qaub Chia Pudding nrog Blueberry Compote
• Txiv tsawb iav Blueberry Walnut Spelled Cij

> Qhov chaw:

> Basu A, Du M, Leyva MJ li al. Blueberries Txo Cov Mob Hlav Hauv Cov Txiv Neej thiab Cov Ntxhais nrog Metabolic Syndrome. Cov Khoom Noj Khoom Haus. 2010; 140 (9): 1582-1587.

> Linus Pauling lub koom haum. Resveratrol. http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/resveratrol#reference23

> Retelny, Victoria. Cov yeeb yuj tseeb txog anthocyanins complex sib txuas nrog ntau ntau txoj powers. Zaub Mov thiab Khoom Noj. 2016; 16-17.

> Qus Blueberries. FAQ. http://www.wildblueberries.com/ the-better-blueberry/faq/