Kelly Turner
Nthuav lus tseeb txog blueberries
Hauv cov hauv qab no koj yuav pom tias qhov sib txawv ntawm kev cog qoob loo thiab hav zoov blueberries thiab thaum lawv muaj raws caij nyoog.
Puas muaj qhov sib txawv ntawm blueberries?
Dab tsi ntau tus neeg tsis paub: Cultivated blueberries thiab qus blueberries yog sib txawv heev los ntawm ib leeg: cov feem ntau siv lub npe bilberry thiab blueberry yog synonyms rau ob qho tib si qus blueberries thiab cultivated blueberries.
Cov blueberries uas peb yuav hauv lub khw muag khoom yuav luag ib txwm hu ua blueberries cultivated . Lawv tsis yog muab los ntawm ib txwm hav zoov blueberry, tab sis los ntawm cov tsiaj hauv Tebchaws Meskas thiab Canada.
Cultivated blueberries loj hlob ntawm bushes siab ob meters. Cov blueberries no loj dua li hav zoov blueberries, muaj lub teeb, tawv nqaij thiab saj sweeter thiab mos. Vim lawv cov tawv nqaij yog me ntsis thicker, cultivated blueberries muaj ib tug me ntsis ntev txee lub neej.
Hav zoov hav zoov blueberries
Lub hav zoov blueberries, lwm hom blueberry, loj hlob thoob plaws teb chaws Europe nyob rau hauv sparse coniferous forests, tsa bogs thiab heaths. Nws bushes yog hais txog 50 cm siab, cov txiv hmab txiv ntoo ntawm hav zoov blueberry yog hais txog qhov loj ntawm peas. Txij li thaum lawv cov nqaij thiab tawv nqaij muaj xim xiav vim yog cov nroj tsuag ntuj xim anthocyanin, noj blueberries discolors koj tus nplaig thiab cov hniav.
Hav zoov blueberries muaj kev noj qab haus huv dua li cog blueberries vim tias lawv muaj ntau cov anthocyanins. Thaum nws los txog rau cov zaub mov thiab cov vitamins, tsis tshua muaj qhov sib txawv loj. Yog tias koj xav sau hav zoov blueberries koj tus kheej, koj yuav tsum ua kom sov lub blueberries mus rau 70 degrees ua ntej noj lawv, raws li cov qus blueberries yuav kis tau nrog tus hma liab tapeworm.
Lub caij ntawm blueberries
Lub blueberry sau los ntawm Lub Xya hli ntuj mus rau lub Cuaj Hli Ntuj. Blueberries tsuas yog sau thaum lawv siav. Ntawm no, ib yam nkaus, cov qoob loo blueberry sib txawv ntawm cov tsiaj qus: cov qoob loo blueberry ripens dhau lub lis piam thiab yuav tsum tau sau ntau zaus.
Wild Blueberries ripen tib lub sijhawm thiab tuaj yeem sau tag nrho ua ke. Lub npe hu ua blueberry zuag (saib daim duab) feem ntau siv ntawm no.
Nyob rau lub caij ntuj no, blueberries yog imported thiab tuaj xws li los ntawm Peru los yog Chile. Yog tias koj xav kom tsis txhob muaj kev thauj mus los ntev, koj tuaj yeem poob rov qab rau hauv hav zoov khov blueberries txhua xyoo puag ncig. Lawv khov tam sim ntawd tom qab sau thiab tseem muaj cov ntsiab lus vitamin zoo.
Tseem muaj blueberries nyob rau hauv daim ntawv qhuav, piv txwv li blueberry tshuaj yej, nyob rau hauv lub khw. Vim lawv cov ntsiab lus siab ntawm cov tshuaj tanning, cov no pab xws li mob raws plab.
Yuav ua li cas noj blueberries tiag tiag?
Ntawm no koj tuaj yeem nrhiav seb cov khoom xyaw twg me me tau qhab nia nrog.
Khoom noj khoom haus tseeb thiab calories ntawm blueberries
Nws yog qhov zoo tshaj plaws mus cuag cov khoom noj khoom haus hauv zos txhua hnub: blueberries muaj calories tsawg thiab nplua nuj nyob hauv cov khoom xyaw tseem ceeb. Vim lawv kuj muaj suab thaj tsawg, blueberries feem ntau siv hauv cov zaub mov poob phaus. Blueberries muaj ntau cov vitamins, minerals thiab antioxidants.
100 g Fresh blueberries muaj:
- Cov calories (kcal): 46
- Yog '(g): 1
- Carbohydrates (g): 6
- Fiber ntau (g): 4.9
Cov zaub mov:
- Potassium (mg): 80
- Calcium (mg): 10
- Magnesium (mg): 2
- Hlau (mg): 0.7
- Zinc (mg): 0.1
Cov vitamins:
- ß-carotene (mg): 35
- Vitamin E (mg): 2.1
- Vitamin B1 (mg): 0.02
- Vitamin B2 (mg): 0.02
- Vitamin B6 (mg): 0.06
- Vitamin C (mg): 20
Cov nyhuv ntawm blueberries - cov khoom xyaw no ua rau lawv noj qab nyob zoo
- Anthocyanins: Cov xim xiav ntawm blueberries los ntawm cov nroj tsuag xim anthocyanin. Nws yog ib qho ntawm cov khoom hu ua cov nroj tsuag theem nrab thiab muaj txiaj ntsig zoo rau lub cev: nws cov nyhuv antioxidant pab tiv thaiv oxidative kev nyuaj siab hauv lub cev. Qhov ntawd txhais tau tias nws tshem tawm cov dawb radicals. Anthocyanins tuaj yeem B txo qis kev pheej hmoo ntawm mob qog noj ntshav, tiv thaiv cov hlwb thiab tuaj yeem ua rau cov txheej txheem laus hauv lub cev. Anthocyanins kuj tseem txhim kho kev nco. Anthocyanins kuj tau hais tias muaj txiaj ntsig zoo rau cov metabolism hauv rog; lawv yuav tsum muaj txiaj ntsig zoo ntawm cov roj (cholesterol) thiab muaj pes tsawg leeg ntawm fatty acids hauv cov ntshav. Anthocyanins tuaj yeem pab tiv thaiv kev mob stroke lossis plawv nres.
- Kev noj haus fiber ntau thiab tannins: Qhov indigestible seem ntawm cov nroj tsuag hauv blueberries muaj txiaj ntsig zoo rau kev noj qab haus huv ntawm lub plab thiab cov hnyuv thiab tuaj yeem pab nrog cov teeb meem digestive me. Cov tannins hauv blueberries muaj cov tshuaj tua kab mob thiab tuaj yeem txo cov kab mob raws plab. Fresh blueberries zoo li muaj cov nyhuv laxative ntawm no, thaum qhuav blueberries tiv thaiv mob raws plab. Tsis tas li ntawd, tannins nyob rau hauv blueberries yog me ntsis anti-inflammatory pab nrog me me o ntawm lub qhov ncauj.
- Vitamin C thiab E hauv blueberries: Blueberries muaj ib feem zoo ntawm ob qho tib si vitamins. Lawv muaj cov antioxidants uas ua haujlwm tiv thaiv oxidative kev nyuaj siab thiab tiv thaiv cov hlwb. Vitamin C kuj boosts collagen ntau lawm, uas yog zoo rau daim tawv nqaij. Vitamin C thiab E hauv blueberries kuj tseem tuaj yeem pab txhawb kev tiv thaiv kab mob.
Yog li ntau blueberries ib hnub yog pom zoo
Raws li kev noj qab haus huv zoo li blueberries, koj yuav tsum tsis txhob noj ntau dhau: 75-100 g ntawm blueberries ib hnub raug pom zoo. Kev noj ntau dhau ntawm cov blueberries tshiab tuaj yeem muaj cov nyhuv laxative.
Nws yuav tsum tau muab sau tseg tias blueberries muaj salicylic acid. Cov tshuaj no kuj pom muaj nyob rau hauv cov tshuaj aspirin thiab muaj cov ntshav-thinning nyhuv. Yog li ceev faj thaum noj tshuaj B. kuj muaj salicylic acid. Tsis tas li ntawd, qee cov neeg ua xua rau salicylic acid, uas tuaj yeem ua rau mob taub hau thiab ua pob khaus.
5 lub tswv yim rau kev yuav thiab khaws blueberries
- Tshwj xeeb yog aromatic: Nws yog qhov zoo tshaj plaws los yuav blueberries thaum lawv nyob rau hauv lub caij no, piv txwv li thaum Lub Xya Hli thiab Cuaj Hli. Tom qab ntawd blueberries tsis tau muaj kev thauj mus los ntev tom qab lawv thiab tshwj xeeb tshaj yog muaj ntxhiab tsw.
- Saib xyuas pwm: Koj yuav tsum xyuam xim rau plump, undamaged blueberries, vim hais tias cov rhiab txiv hmab txiv ntoo pwm sai sai.
- Nws yog qhov zoo tshaj kom noj lawv tam sim ntawd: blueberries muaj qhov tsw zoo tshaj plaws thaum lawv noj tam sim ntawd. Ua li no, raus blueberries nyob rau hauv sawv kais dej thiab ntxuav luv luv, ces ntws zoo.
- Cia hauv lub fridge: Blueberries tuaj yeem khaws cia hauv lub tub yees li ib lub lim tiam.
- Khov los yog dehydrate: Blueberries zoo heev rau khov, ces lawv khaws cia rau 12 lub hlis. Yog tias koj muaj lub cev qhuav dej, koj tuaj yeem qhuav blueberries. Cov blueberries qhuav saj zoo hauv cov zaub mov xws li muesli lossis ncuav qab zib, tab sis kuj yog khoom noj txom ncauj noj qab haus huv.
Cov lus nug nquag nug txog blueberries
Muaj pes tsawg calorie ntau ntau hauv blueberries?
Blueberries muaj calorie tsawg: lawv tsuas muaj 46 calories ib 100 g thiab yog ib qho khoom noj txom ncauj zoo heev kom poob phaus. Blueberries yog tag nrho ntawm cov vitamins, minerals thiab cov nroj tsuag muaj txiaj ntsig.
Muaj pes tsawg blueberries koj yuav tsum noj ib hnub?
Blueberries feem ntau muaj txiaj ntsig zoo rau lub cev. Tab sis muaj pes tsawg blueberries noj qab nyob zoo? Txawm tias txhua yam, ib tug yuav tsum tsis txhob noj ntau blueberries ib hnub twg: Ib tug kom muaj nuj nqis ntawm 75-100 g ntawm blueberries ib hnub yog pom zoo, vim hais tias ntau ntau yuav muaj ib tug laxative nyhuv los yog mob taub hau thiab daim tawv nqaij ua pob liab vog tuaj yeem tshwm sim rau cov neeg uas muaj salicylic acid intolerance.
Cov vitamins dab tsi blueberries muaj?
Blueberries yog tshwj xeeb tshaj yog nplua nuj nyob rau hauv cell-tiv thaiv vitamin C thiab E.
Muaj pes tsawg carbs nyob hauv blueberries?
Blueberries yog ib qho ntawm cov txiv hmab txiv ntoo qis-carbohydrate. Blueberries tsuas muaj txog 6 g ntawm carbohydrates ib 100 g. Hauv kev sib piv:
Carbohydrate-nplua nuj txiv hmab txiv ntoo xws li txiv tsawb muaj txog 21 g ntawm carbohydrates. Yog li, blueberries yog zoo suited xws li nyob rau hauv ib tug tsawg-carb noj.
