Blueberries yog luscious me ntsis berries nrog tsaus xiav daim tawv nqaij. Vim tias lawv zoo rau koj, blueberries top daim ntawv teev cov txiv hmab txiv ntoo noj qab haus huv thiab cov txiv hmab txiv ntoo, thiab kuv xav tias kuv twb pom lawv ntawm txhua daim ntawv teev kuv superfoods kuv puas tau rov los saib dua.
Xav paub ntau ntxiv? Nov yog qee yam yog vim li cas koj thiaj li yuav tsum tau noj blueberries.
Blueberries Cov Antioxidant-Rich
Nroj tsuag hu ua phytochemicals muab blueberries lawv cov tsos kob zoo nkauj thiab ua haujlwm ua antioxidants.
Qhov ntawd txhais tau hais tias lawv pab tiv thaiv kom tsis txhob muaj kev puas tsuaj rau cov hlwb. Antioxidants tau xav tias muaj ntau yam kev noj qab haus huv - yam tsawg kawg thaum koj noj zaub mov noj. Noj tshuaj antioxidants li tshuaj tsis zoo li ua haujlwm thiab.
Blueberries Yog Tsis Zoo
Blueberries yog ib qho zoo heev ntawm B-cov vitamins koj lub cev yuav tsum hloov khoom noj rau lub zog thiab cov vitamins C thiab E uas ntxiv ntau yam tshuaj tiv thaiv kev kub ntxhov. Blueberries muaj ntau cov minerals tawm - xws li poov tshuaj, selenium, zinc, hlau, thiab manganese.
Blueberries Muaj tsawg hauv Calories
Ib khob puv ntawm cov tshiab blueberries tsuas muaj li 80 calories, uas yog qhov zoo rau koj lub sijhawm. Lawv yog ib qhov chaw zoo ntawm cov fiber ntau nibbling rau ntawm ib co blueberries tuaj yeem pab koj ntxiv txog koj qhov noj mov tom ntej uas tsis muaj kev cuam tshuam koj cov khoom noj.
Blueberries Yooj Yim Los Nrhiav
Blueberries feem ntau piv rau goji berries thiab acai , uas yog me ntsis ntau kab txawv, nyuaj nrhiav thiab kim kim.
Blueberries, txawm li cas los xij, yog yooj yim dua mus nrhiav hauv khw muag khoom - thiab lawv nyob rau xyoo puag ncig. Koj yuav pom cov tshiab blueberries hauv cov khoom seem. Saib rau berries uas yog plump thiab tsaus hauv xim - tsis txhob blueberries uas yog shriveled los yog moldy. Blueberries kuj muaj nyob rau hauv lub seem freezer.
Blueberries yog Delicious
Kuv thawj plaub yam uas koj yuav tsum tau noj zaub mov yog tsis muaj nqis ntau dua yog tias koj tsis kam noj lawv. Tab sis hais tias qhov yooj yim ib feem - lawv yog li ntawd six. Lawv tuaj yeem tau txais kev pabcuam raws li cov khoom noj qab zib yooj yim uas muaj me ntsis ntab saum txaj thiab tee nti lossis ntxiv rau ib lub tais ntawm kub lossis txias cereal. Blueberries kuj ua ib qho zoo sib ntxiv rau kev noj qab haus huv nyias thiab tuaj yeem siv tau raws li muaj nyob rau hauv qee yam zaub mov txawv.
Noj qab nyob zoo Blueberry Recipes
Saib xyuas cov zaub mov uas tsis tshua muaj suab thaj lossis rog thiab hu rau cov khoom xyaw kom zoo xws li cov txiv hmab txiv ntoo, lwm yam txiv hmab txiv ntoo thiab zaub thiab cov lean protein. Sim ua qhov no kom tau koj pib:
Cov Khoom Noj Khoom Haus rau Blueberries
Cov lus qhia txog kev noj zaub mov nram qab no yog los ntawm Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Loo (United States Department of Agriculture). Nws yog rau ib khob ntawm raw blueberries.
Macronutrients
- Dej: 122.10 gram
- Calories: 83
- Protein: 1.07 grams
- Carbohydrates: 21.01 grams
- Fiber: 3.5 grams
- Qab zib: 14.44 grams
- Tag Nrho Cov Rog: 0.48 grams
- Saturated roj: 0.041 grams
- Monounsaturated Rog: 0.068 grams
- Polyunsaturated Muaj roj: 0.212 grams
- Roj Cholesterol: 0 milligrams
Micronutrients
- Calcium: 9 milligrams
- Hlau: 0.41 milligrams
- Magnesium: 9 milligrams
- Phosphorus: 17 milligrams
- Poov tshuaj: 112 milligrams
- Sodium: 1 milligrams
- Zinc: 0.23 milligrams
- Vitamin C: 14.1 milligrams
- Thiamin: 0.054 milligrams
- Riboflavin: 0.059 milligrams
- Niacin: 0.606 milligrams
- Pantothenic Acid: 0.180 milligrams
- Vitamin B6: 0.075 milligrams
- Vitamin B12: 0 micrograms
- Folate: 9 micrograms
- Vitamin A: 78 Lub Ntiaj Teb Tshwj Xeeb
- Vitamin E: 0.83 milligrams
- Vitamin K: 28.0 micrograms
Phytonutrients
- beta-Carotene: 46 micrograms
- beta-Cryptoxanthin: 0 micrograms
- Lycopene: 0 micrograms
- Lutein thiab Zeaxanthin: 116 micrograms
Source:
Kev Tshawb Fawb Txog Kev Tshawb Fawb Tebchaws Tebchaws Meskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Teb Tebchaws Lub Tebchaws DTP rau Standard Reference Release 28. "Cov Ntaub Ntawv Qhia Tshaj: 09050, Blueberries, Raw." Tau Lub Peb Hlis 2, 2016. http://ndb.nal.usda.gov/ndb/foods/show/2166.