Har'a li-monokotsoai kaofela, batho ba bangata ba fana ka li-blueberries - tse ling bakeng sa tatso ea tsona, tse ling - bakeng sa thepa ea eona e molemo. Berry ena e lefifi e ka leboea e na le mefuta e mengata e phahametseng mefuta e meng ka mefuta ea limatlafatsi le liphello tse rarahaneng 'meleng. Empa na ho khoneha ho e sebelisa ho ba fokolang boima ba 'mele? Ho tsoa sehloohong sena u tla ithuta hore na ke lik'hilojule tse kae tse blueberries le hore na li ka kenngoa joang lijong tsa hau.
Tse ka hare tsa divithamini ka blueberries
Li-bilberry li na le lintho tse ngata tse thusang - har'a tsona flavonoids, pectins, oli ea bohlokoa le li-acid acid. Ho na le livithamine tse ngata - A, B1, B6, C le PP, hammoho le liminerale - magnesium, phosphorus , calcium, koporo, sodium, tšepe le potasiamo.
Ka lebaka la mokhabo ona, blueberries li matlafatsang ka kakaretso, 'mele oa bona oa ho itšireletsa mafung. Ho phaella moo, e ntlafatsa ts'ebeliso ea tsamaiso ea genitourinary le phetoho eohle ea meno.
Ke lik'hilojule tse kae ka blueberries?
Ka 100 g ea blueberries ho hlokahala 44 kcal (ho tloha ho bona 1 g ea protheine le 8 g ea lik'habohaedreite, 'me ha ho na mafura ho hang). Ena ke melee e bonolo le e monate, e ka nkeloang sebaka habonolo ka lijo tse nang le lijo tse nang le lijo tse monate - e tla ba monate ebile e molemo.
Li-caloric tsa li-blueberries tse ncha tse nang le tsoekere li phahame haholo - 241.5 kcal ka ligrama tse 100 tsa sehlahisoa se feliloeng. Sena se bakoa ke hore tsoekere e na le boleng bo phahameng ba caloric, 'me bakeng sa risepe ena e hloka haholo haholo.
Li-caloric tsa jeme ea boroberi - 221,5 kh. Ho lokela ho nkoa hore jeme le melee e meholo le tsoekere ke sehlahisoa se phahameng sa lik'habohaedreite, se hanyetsanang le lefu la tsoekere, botenya le mathata a boima. Ka hona, ka ho ja lijo bakeng sa boima ba 'mele u ka sebelisa feela a hloekileng monokotsoai ntle le eketsa tsoekere.
Lijoe ka blueberry
Mefuta eohle ea lijo tse khutšoanyane tse etsang hore motho a khaotse ho ja lijo tse tloaelehileng ha li sebetse: ho feta moo, boima bo feteletseng bo hlaha ho tloaelehileng ho tloaelehileng ha ho ja, le ho fihlela u
Nahana ka kgetho ea menu ea lijo tse hlahisitsoeng ka blueberries, e thehiloeng melao-motheong ea phepo e nepahetseng 'me e u lumelle ho tsamaea butle-butle (1 lik'hilograma ka beke), empa ke' nete ho fokotsa boima ba 'mele ntle le kotsi ho' mele.
- Kamore ea lijo tsa hoseng : mahe a mahe a mabeli, karolo ea hop kapa likomkomere salate, tee ntle le tsoekere.
- Lijo tsa motšehare : ho ja sopho e tlaase ea mafura, sengoathoana sa bohobe.
- Snack : khalase ea blueberries le khalase ea metsi a mangata.
- Lijo tsa lijo tsa mantsiboea : tlhapi kapa khōhō e nang le monate oa meroho e tsoekere kapa e ncha.
Ho fepa molao-motheo ona, u tla potlakela ho theola boima ba ' mele ' me u fumane mekhoa e metle ea ho ja e tla u thusa ho boloka boima ba 'mele.