1 - Vim Li Cas Koj Yuav Tsum Noj Ntxiv Berries?
Khoom noj los yog noj cov txiv hmab txiv ntoo yog ib qho kev kho mob tshwj xeeb rau lub caij nplooj ntoos hlav. Lawv zoo nkauj heev thiab zoo nkauj - xav txog nplua nuj liab txiv pos nphuab, kua nplaum liab, thiab tangy cranberries. Mmm ... zoo heev.
Cov txiv hmab txiv ntoo yuav tsum yog ib feem ntawm koj cov khoom noj vim lawv muaj cov vitamins, minerals, thiab fiber ntau, ntxiv rau lawv cov nplua nuj nyob hauv cov antioxidants uas tuaj yeem tiv thaiv koj lub hlwb kom txhob muaj kev puas tsuaj. Thiab qhov zoo tshaj plaws, tag nrho cov calorie ntau ntau, yog li lawv zoo tagnrho rau cov khoom noj hnyav.
Zoo nkauj, qab, thiab zoo rau koj. Nyeem rau kom paub ntau ntxiv txog cov kev ua noj haus zoo tshaj plaws.
2 - Txiv pos nphuab
Strawberries yog luscious berries uas yooj yim mus nrhiav nyob rau hauv txhua txhua lub khw muag khoom noj xyoo. Lawv kuj yog pheej yig thiab ua tiav nrog kev noj zaub mov zoo.
Ib khob ntawm txiv pos nphuab muaj tshaj 100 milligrams ntawm vitamin C, yuav luag npaum li ib khob kua txiv kab ntxwv. Strawberries kuj muaj calcium, magnesium, folate, thiab potassium. Thiab lawv nyob rau hauv calorie tsawg - ib khob ntawm txiv pos nphuab muaj 53 roj calorie xwb.
Cia lawv noj qab nyob zoo los ntawm kev ua kom yooj yim. Pab hlais cov txiv hmab txiv ntoo nrog ib lub dab ntawm whipped cream thiab almond slivers. Hlw loj txiv pos nphuab hauv chocolate rau ib qho khoom noj txom ncauj zoo uas pom tau tias muaj suab tsis zoo.
3 - Raspberries
Raspberries yog zoo nkauj berries uas zoo tshaj plaws nyob rau hauv lub caij ntuj sov lub hlis thaum lawv nyob rau ntawm lawv cov ncov thiab feem ntau pheej yig. Lawv nyiam muag thiab tsis txhob ntev heev, yog li siv lawv sai sai. Feem ntau cov txiv hmab txiv ntoo liab, tab sis koj yuav pom kub los yog dub raspberries, ib yam nkaus thiab.
Nutritionwise, raspberries yog nplua nuj nyob rau hauv calcium, magnesium, thiab vitamin C. Ntxiv, lawv yog cov tsawg calories - ib khob ntawm raspberries muaj 64 calorie ntau ntau.
4 - Blueberries
Blueberries zoo li ua kom nws mus rau sab saum toj ntawm yuav luag txhua daim ntawv teev npe superfoods. Tej zaum vim hais tias lawv nyob nraum chock tag nrho ntawm antioxidants. Blueberries muaj nyob rau txhua xyoo, tab sis lawv nyob ntawm lawv qhov zoo tshaj plaws thaum lub caij ntuj sov.
Lawv kuj zoo rau cov khoom noj kom ntau - ib khob ntawm blueberries muaj ntau ntau cov potassium thiab yuav luag 4 grams fiber ntau. Koj tseem yuav tau txais ib koob tshuaj vitamin C thiab tsuas 83 calorie ntau ntau.
5 - Currants
Tshiab liab los yog dub currants tej zaum yuav tsis yooj yim mus nrhiav tau tshiab, tab sis koj muaj peev xwm nrhiav tau qhuav currants xyoo puag ncig. Tej zaum qhov zoo tshaj plaws uas yuav tau tuav ntawm cov tshiab currants yog mus xyuas cov khw muag khoom hauv lub caij nplooj ntoos hlav lig.
Currants muaj ntau hauv cov potassium, calcium, thiab vitamin C, thiab lawv nyob hauv cov roj. Ib lub khob ntawm tshiab nyoos currants muaj ib ncig ntawm 60 calorie ntau ntau.
Yog tias koj pom tshiab currants, yuav kom txaus thiab khov lawv.
6 - Blackberries
Blackberries zoo li loj dub raspberries, thiab lawv muaj ib tug tangier qab. Lawv zoo heev rau koj vim lawv siab nyob rau hauv calcium, vitamin C, thiab potassium, ntxiv rau ib khob ntawm blackberries muaj li 7 grams fiber ntau txog 60 calories. Thiab zoo li tag nrho cov txiv hmab txiv ntoo, lawv nyob nraum loaded nrog antioxidants.
Blackberries yog delicious nyob rau hauv smoothies los yog muab nrog me ntsis ntawm creme fraiche.
7 - Lingon txiv hmab txiv ntoo
Tart tab sis cua lingonberries yog qhov zoo tshaj plaws nyob rau hauv Scandinavian recipes thiab feem ntau yog siv los ua preserves thiab juices. Lingonberry jam tsis yog ib qho nyuaj rau koj nrhiav tau, tiam sis saib rau khov lingonberries online.
Lingonberries muaj cov calorie ntau ntau (tab sis lawv feem ntau xav tau ib co qab zib kom kov yeej qhov kev sib tw). Lawv kuj muaj cov vitamin C, magnesium, thiab fiber.
Sim qee lub txiv lingonberry thiab brunost (xim av daj) ntawm daim nplaub tshev ntawm pumpernickel cij.
8 - Bilberries
Bilberries zoo li ntau xws li blueberries, tab sis lawv tsis yog. Bilberries yog cov txiv hmab txiv ntoo qus uas yog los ntawm British Isles, yog li feem ntau pom nyob rau hauv cov zaub mov hauv British. Bilberries kuj tau prized rau lawv cov kev pab cuam noj qab haus huv vim lawv cov ntsiab lus muaj cov tshuaj tua kab mob antioxidant.
Tshiab bilberries tej zaum yuav nyuaj rau nrhiav, tab sis koj muaj peev xwm nrhiav tau qhuav bilberries online uas ua rau ib tug six thiab noj qab nyob zoo noj txom ncauj.
Health Benefits ntawm Bilberry
9 - Cranberries
Cranberries yog nyob rau North America thiab feem ntau lawv tau txais kev pab thaum lub caij so. Nws yog yooj yim yooj yim mus nrhiav cov tshiab los yog khov cranberries hauv khw muag khoom noj feem ntau, ntxiv rau ntau hom kua txiv cranberry.
Raws li kev noj haus thiab kev noj qab haus huv, cranberries muaj siab nyob rau hauv vitamin C thiab lawv muaj ntau cov antioxidants. Lawv kuj muaj cov sib txuas lus uas yuav pab tiv thaiv zais zis .
Cranberries yog heev tart thiaj li feem ntau cov zaub mov hu rau ib co qab zib tiam sis muaj qee cov zaub mov muaj kev noj qab haus huv muaj.
10 - Txwj Laug
Elderberries yog me me tob tob liab berries thiab heev six. Tej zaum lawv feem ntau txuam nrog elderberry wine thiab elderberry phoov uas siv los ntawm hnoos syrups thiab txias tonics. Nws tsis yog yooj yim mus nrhiav elderberries nyob rau hauv khw muag khoom, tab sis lawv yuav qhia nyob rau ntawm lub khw muag zaub ua lag luam hauv zos. Los yog koj yuav cog qoob loo koj cov laus.
Cov txwj laus yog cov muaj vitamin C, calcium, thiab potassium, thiab muaj vitamin A thiab fiber ntau heev.
11 - Cas Cherries?
Technically, cherries tsis berries vim hais tias lawv tau inedible pits, tab sis cov me ntsis liab txiv hmab txiv ntoo yog siv nyob rau hauv ib tug zoo xws li fashion.
Cherries muaj ntau as-ham thiab antioxidants, thiab tsaus cherries yog ib qho zoo heev ntawm melatonin - zoo ib yam li lub hormone uas tsub kom nyob hauv koj lub cev thaum koj tsaug tsaug zog. Nyob rau hauv qhov tseeb, nibbling on ib tug me me bowl ntawm cherries ua ntej yuav mus pw tsaug zog xwb yuav pab tau koj pw zoo dua.
Ua pitted cherries nrog dawb Greek yogurt los yog ib tug tart khov yogurt. Los yog ntxiv cherries rau ib smoothie nrog txiv tsawb, txiv pos nphuab, los yog lwm yam txiv hmab txiv ntoo.
Cov chaw
Nile SH, Chaw ua si SW. "Nqaij nyoos: Bioactive Cheebtsam thiab cov nyhuv rau tibneeg txoj kev noj qab haus huv." Http://www.nutritionjrnl.com/article/S0899-9007(13)00220-7/abstract.
Tebchaws Asmesliskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Ua Loo Lub Tebchaws Kev Tshawb Fawb Cov Ntaub Ntawv Nto Heev rau Kev Tshaj Tawm Siv Lus 28. https://ndb.nal.usda.gov/ndb/search4.