Kodi Mbale ya Acai Ndi Yathanzi? Ma calories ndi Zakudya Zakudya

Zamkati

• Zakudya zowonjezera
• Wolemera ma antioxidants
• Msuzi wa shuga ndi zopatsa mphamvu
• Momwe mungapangire mbale za acai
• Mfundo yofunika
• Chakudya Chaumoyo Chakudya Cham'mawa ndi Pambuyo

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

M'zaka zaposachedwa, mbale za acai ndi imodzi mwazakudya zopatsa thanzi kwambiri pamsika.

Amakonzedwa kuchokera ku zipatso za acai zoyera - zomwe ndi zipatso zomwe zimalimidwa ku Central ndi South America - ndipo zimakhala ngati smoothie mu mphika kapena galasi, zodzaza zipatso, mtedza, mbewu, kapena granola.

Amadziwika chifukwa cha utoto wawo wowoneka bwino, kapangidwe kake kokometsera, komanso kusinthasintha, mbale za acai zimadziwika kuti ndizakudya zabwino kwambiri za antioxidant. Mbali inayi, mbaleyo imatha kukhala ndi zopatsa mphamvu zambiri komanso shuga wowonjezera, ndipo ena amati imatha kuvulaza thanzi lanu.

Nkhaniyi ikuyang'anitsitsa maubwino ndi zovuta za mbale za acai kuti muwone ngati ali athanzi.

Zakudya zowonjezera

Zakudya zanu za mbale ya acai zimasiyana kutengera zosakaniza zomwe mumagwiritsa ntchito.

Izi zati, mbale zambiri zimakhala ndi fiber, antioxidants, ndi micronutrients monga vitamini C, manganese, ndi potaziyamu.

Kuti muwone, mbale ya acai ya 6-gramu (170-gramu) itha kukhala ndi michere yotsatirayi ():

• Ma calories: 211
• Mafuta: 6 magalamu
• Mapuloteni: 3 magalamu
• Ma carbs: 35 magalamu
• Shuga: 19 magalamu
• CHIKWANGWANI: 7 magalamu

Komabe, mitundu yamalonda nthawi zambiri imabwera m'magawo akulu kwambiri ndipo imatha kukhala ndi zopatsa mphamvu mpaka 600 ndi magalamu 75 a shuga mukamatumikira kamodzi, kutengera mtundu wa toppings yomwe mungasankhe.

Kuphatikiza pa zipatso za acai, mbale za acai nthawi zambiri zimakhala ndi zipatso zina monga strawberries, mabulosi abulu, ndi nthochi (,,).

Zipatsozi ndizopatsa mphamvu vitamini C ndi manganese, zonse zomwe zimakhala ngati ma antioxidants omwe amateteza ma cell anu kuti asawonongeke ndi oxidative chifukwa cha mankhwala owopsa omwe amadziwika kuti ma radicals aulere (,).

Amakhalanso ndi potaziyamu wambiri, michere yofunikira yomwe imayang'anira kuthamanga kwa magazi komanso kuteteza kumatenda ngati kufooka kwa mafupa okalamba ndi miyala ya impso ().

Ngakhale mtundu wa michere umasiyana kutengera zosakaniza zomwe zimagwiritsidwa ntchito, mbale zambiri za acai zimakhala ndi fiber, antioxidants, ndi mavitamini ndi mchere, monga vitamini C, manganese, ndi potaziyamu.

Wolemera ma antioxidants

Zipatso za Acai zili ndi ma antioxidants ambiri omwe amathandiza kuchepetsa zopangira zaulere kuti zisawonongeke m'maselo anu ().

Kafukufuku woyeserera akuwonetsa kuti zipatso za acai ndizokwera kwambiri pazomera zomwe zimadziwika kuti anthocyanins, kuphatikiza mitundu ina ya cyanidin 3-glucoside ndi cyanidin 3-rutinoside (,).

Pakafukufuku umodzi, kumwa zamkati mwa acai ndi maapuloseti kuchuluka kwama antioxidants m'magazi mwa akulu akulu athanzi 12 pasanathe maola 24 ().

Kafukufuku waumunthu ndi nyama akuwonetsa kuti zipatso za acai zitha kulumikizidwa ndi kutsika kwa cholesterol, kugwira bwino ntchito kwa ubongo, ndikuchepetsa kukula kwa khansa yam'matumbo chifukwa cha antioxidant iyi (,,).

Mitengo ya Acai imakhala ndi ma antioxidants ambiri ndipo imalumikizidwa ndi maubwino angapo azaumoyo pamaphunziro aumunthu ndi nyama.

Msuzi wa shuga ndi zopatsa mphamvu

Mbale za Acai nthawi zambiri zimakhala ndi zojambulidwa monga zipatso, mtedza, mbewu, ndi granola.

Ngakhale zosakaniza izi ndizopatsa thanzi pazokha, ndizosavuta kupitirira m'madzi ndi ma tola anu ndikusandutsa chotupitsa chokwanira kukhala chosangalatsa cha kalori.

Kuphatikiza apo, mbale za acai zogulidwa m'masitolo ndi m'malesitilanti nthawi zambiri zimagulitsidwa m'mitundu yayikulu, nthawi zina mumakhala mbale ziwiri kapena zitatu mu mphika umodzi.

Kudya zopatsa mphamvu zochulukirapo kuposa zomwe mumagwiritsa ntchito tsiku lililonse kumatha kukulitsa kunenepa pakapita nthawi ().

Kuphatikiza apo, mbale zokhala ndi malonda a acai zili ndi shuga wambiri. Kuphatikiza pakuthandizira kunenepa, kumwa shuga wochulukirapo kumathandizira kukulitsa mavuto a chiwindi, matenda amtima, ndi mtundu wa 2 shuga ().

Malangizo aposachedwa kwambiri pa Zakudya kwa anthu aku America amalimbikitsa kuti musamamwe shuga wambiri tsiku lililonse osapitilira supuni 12 kwa iwo omwe amadya zakudya zopatsa mphamvu ma calorie 2,000, omwe ali ofanana ndi magalamu 48 a shuga ().

Phukusi limodzi lokha la 6-ounce (170-gramu) la acai limanyamula pafupifupi magalamu 11 a shuga wowonjezera, kapena pafupifupi 23% ya malire a tsiku ndi tsiku ().

Mbale za Acai - makamaka zomwe zimakonzedwa kuti zizigulitsa - zili ndi zopatsa mphamvu zambiri komanso shuga, zomwe zimathandizira kunenepa komanso mavuto azaumoyo monga mavuto a chiwindi, matenda amtima, ndi mtundu wachiwiri wa shuga.

Momwe mungapangire mbale za acai

Njira imodzi yabwino yopezera mwayi pazabwino za mbale za acai ndikupanga yanu.

Yambani pophatikiza zosakaniza zotsekemera, zakuda za acai purée kapena ufa wa acai ndi madzi kapena mkaka pang'ono kuti mupange maziko a mbale yanu ya acai.

Kenaka, onjezerani zosankha zanu, monga zipatso zosakaniza, cacao nibs, kapena ziphuphu za kokonati. Komanso, lingalirani kuwonjezera mtedza wanu wokonda, mbewu, kapena batala wa nati kuti mulimbikitse zomanga thupi m'mbale yanu, kukupangitsani kuti mukhale omva kwanthawi yayitali ().

Izi zati, onetsetsani kuti masungidwe anu asapitirire pang'ono ndikuchepetsa zisankho zazikulu ngati mukufuna kuti muchepetse.

Muthanso kuyesa kuphatikiza masamba obiriwira ngati kale kapena sipinachi m'munsi mwa mbale yanu ya acai kuti muwonjeze phindu lake.

Pomaliza, kumbukirani kuwunika magawo anu kuti muzisunga shuga, carbs, ndi ma calories.

Kupanga mbale yanu ya acai kunyumba kumatha kukulitsa zabwino zomwe zingakhalepo ndi thanzi lanu. Onetsetsani kuti zolemba zanu zisamayende bwino ndikuwunika kukula kwanu.

Mfundo yofunika

Mbale za Acai zimapangidwa kuchokera ku zipatso za acai ndipo nthawi zambiri zimakhala zowonjezera zipatso, kenako zimakhala ndi zosakaniza monga zipatso, mtedza, mbewu, ndi granola.

Ngakhale ali ndi michere yambiri komanso amakhala ndi ma antioxidants ambiri, mitundu yamalonda nthawi zambiri imagulitsidwa m'mitundu yayikulu ndipo imatha kukhala ndi shuga wowonjezera komanso zopatsa mphamvu.

Kupanga mbale yanu ya acai kunyumba kumatha kukuthandizani kuti muchepetse kukula kwamagawo anu ndipo ndi njira yabwino yosamalira zomwe mukuyika pa mbale yanu.

Ngati mukufuna kukonza mbale yanu ya acai, mutha kupeza ufa wa acai m'masitolo apadera komanso pa intaneti.

Chakudya Chaumoyo Chakudya Cham'mawa ndi Pambuyo