Blueberry: fa'idodi da yadda ake cin su

Wadatacce

• Bayanin abinci mai gina jiki na Blueberry
• Ta yaya kuma nawa za'a cinye
• 1. Shayin Blueberry
• 2. Ruwan Blueberry

Blueberry ɗan itace ne mai matukar wadata a cikin antioxidants, bitamin, da zare, waɗanda kaddarorinsu ke taimakawa wajen inganta lafiyar zuciya, da kiyaye hanta da jinkirta lalacewar ƙwaƙwalwar ajiya da san zuciya.

Wannan 'ya'yan itace mai launin shuɗi yana da ƙarancin adadin kuzari kuma ana iya saka shi cikin abinci mai nauyi. Sunan kimiyya shineVaccinium myrtilluskuma yana da daɗi a cikin ruwan 'ya'yan itace ko ma a matsayin ƙarin abinci mai gina jiki a cikin hoda don ƙara bitamin, misali.

Babban fa'idar amfani da shudawa shine:

1. Yana da aikin antioxidantmusamman saboda yana dauke da bitamin C da kuma anthocyanins wadanda ke kare jiki daga lalacewar da masu radadi ke haifarwa;
2. Yana taimakawa rage yawan sukarin jini, don sarrafa matakan insulin da inganta ƙwarewar insulin, saboda haka ana nuna shi ga mutanen da ke fama da pre-ciwon sukari ko ciwon sukari;
3. Yana daidaita hawan jini, a cikin mutanen da ke cikin haɗarin zuciya da jijiyoyin jini;
4. Rage ƙarancin fahimi kuma yana taimakawa wajen kiyaye ƙwaƙwalwa. Ana iya ganin wannan fa'idar a cikin mutanen da ke da tabin hankali da kuma cikin masu lafiya;
5. Taimaka ƙananan ƙwayar cholesterol mara kyau, LDL;
6. Kare zuciya kuma yana taimakawa wajen hana bayyanar atherosclerosis;
7. Yana taimaka kare hanta, ta hanyar rage tarin kitse a cikin gabar;
8. Yana taimaka kula da lafiya da kuma barkwanci;
9. Zai iya kariya daga mura, don samun ƙwayoyin cuta da kuma wadatar bitamin C;
10. Taimaka wajen yaki da cututtukan fitsari, don samun abubuwa kamar-cranberry, wanda ke hana ci gaban E. coli a cikin hanyoyin urinary.

Bugu da kari, yawan amfani da sinadirin 'blueberry' yana da alama yana rage gajiya ta tsoka bayan yin wasu nau'ikan motsa jiki, tunda yana rage lalacewa a cikin kwayoyin zarurun tsoka, sabili da haka ana iya amfani da shi a bayan-horo, a shirye-shiryen girgiza ko bitamin, alal misali.

Bayanin abinci mai gina jiki na Blueberry

Wannan tebur yana nuna abubuwan da ke gina jiki na gram 100 na blueberries:

Ta yaya kuma nawa za'a cinye

Blueberry itace fruita fruitan itace masu fa'ida sosai wanda za'a iya cinye su duka cikin yanayin su, a cikin ruwan 'ya'yan itace, a cikin abubuwan ƙoshin abinci, a cikin zaƙi da ma a cikin sigar shayi, gami da amfani da ganyen sa.

Ana iya siyan kari tare da shudaya a shagunan abinci na kiwon lafiya, ta yanar gizo ko a wasu kantunan magani, kuma dole ne ku bi hanyar amfani da marufi. Ana ba da shawarar amfani da 'ya'yan itace na halitta don 60 zuwa 120 g.

Sauran hanyoyin cinye wannan fom sun hada da:

1. Shayin Blueberry

Sinadaran

• 1 zuwa 2 tablespoons na busassun shuɗi;
• 200 ml na ruwan zãfi.

Yanayin shiri

Sanya shudayen a cikin kofi sai a hada da ruwan dafa ruwa. A bari ya tsaya na mintina 10, a tace a sha.

2. Ruwan Blueberry

Sinadaran

• 1 kofin blueberries;
• 1 kofin ruwa;
• Ganyen mint 3 zuwa 5;
• ½ lemun tsami

Yanayin shiri

Ki matse lemon sai ki kara sauran kayan hadin a cikin injin markade. Nika sosai sai a sha.