Mabulosi abulu: maubwino ndi momwe mungagwiritsire ntchito

Zamkati

• Zambiri zamabuluu
• Momwe mungagwiritsire ntchito ndalama zingati
• 1. Tiyi wabuluu
• 2. Msuzi wabuluu

Buluu ndi chipatso chodzaza ndi ma antioxidants, mavitamini, ndi ulusi, zomwe zimathandizira kukonza thanzi lamtima, kuteteza chiwindi ndikuchepetsa kuwonongeka kwa kukumbukira komanso kuzindikira.

Chipatso chachikuluchi chili ndi ma calories ochepa ndipo nthawi zambiri chimatha kuphatikizidwa pazakudya zochepetsa thupi. Dzinalo lake lasayansi ndiKatemera wa myrtilluskomanso ndiwokoma mwa mawonekedwe a msuzi kapenanso ngati chowonjezera chopatsa thanzi mu ufa wowonjezera mavitamini, mwachitsanzo.

Ubwino waukulu wathanzi pakumwa ma blueberries ndi awa:

1. Ali ndi antioxidant kanthumakamaka chifukwa lili ndi vitamini C ndi anthocyanins omwe amateteza thupi ku zovulaza zomwe zimachitika chifukwa cha kusintha kwaulere kwaulere;
2. Amathandiza kuchepetsa shuga m'magazi, kuwongolera kuchuluka kwa insulin ndikuwongolera kukhudzidwa kwa insulin, chifukwa chake imawonetsedwa kwa anthu omwe ali ndi matenda ashuga kapena matenda ashuga;
3. Amayendetsa kuthamanga kwa magazi, mwa anthu omwe ali pachiwopsezo cha mtima;
4. Amachepetsa kuwonongeka kwazidziwitso ndipo imathandiza kukumbukira. Izi zitha kuwonedwa mwa anthu omwe ali ndi matenda amisala komanso mwaanthu athanzi;
5. Amathandizira kuchepa kwa cholesterol, LDL;
6. Amateteza mtima ndipo amathandiza kupewa maonekedwe a atherosclerosis;
7. Zimathandiza kuteteza chiwindi, pochepetsa kuchuluka kwa mafuta m'thupi;
8. Zimathandizira kukhalabe athanzi ndi nthabwala zabwino;
9. Angateteze ku fuluwenza, pokhala ndi katundu wothandizira ma virus komanso kukhala ndi vitamini C wambiri;
10. Amathandizira kulimbana ndi matenda amkodzo, Pokhala ndi zinthu zonga kiranberi, zomwe zimalepheretsa kukula kwa E. coli mu thirakiti.

Kuphatikiza apo, kumwa mabulosi abulu kumawonekeranso kuti kumachepetsa kutopa kwa minofu mukachita masewera olimbitsa thupi, chifukwa kumachepetsa kuwonongeka kwa maselo amtundu wa minofu, chifukwa chake itha kugwiritsidwa ntchito pamaphunziro, pokonzekera akugwedezeka kapena mavitamini, mwachitsanzo.

Zambiri zamabuluu

Gome ili likuwonetsa magawo azakudya zama 100 magalamu ablueberries:

Momwe mungagwiritsire ntchito ndalama zingati

Buluu ndi zipatso zosunthika kwambiri zomwe zitha kudyedwa kwathunthu, mu msuzi, zopatsa thanzi, maswiti ngakhale mawonekedwe a tiyi, kuphatikiza kugwiritsa ntchito masamba ake.

Zowonjezera ndi ma blueberries zitha kugulidwa m'malo ogulitsa zakudya, pa intaneti kapena kuma pharmacies ena, ndipo muyenera kutsatira njira yogwiritsira ntchito phukusi. Kumwa zipatso zachilengedwe kumalimbikitsidwa 60 mpaka 120 g.

Njira zina zogwiritsa ntchito fomuyi ndi monga:

1. Tiyi wabuluu

Zosakaniza

• Supuni 1 mpaka 2 ya ma blueberries owuma;
• 200 ml ya madzi otentha.

Kukonzekera akafuna

Ikani ma blueberries mu kapu ndikuwonjezera madzi otentha. Tiyeni tiime kwa mphindi 10, kupsyinjika ndikumwa.

2. Msuzi wabuluu

Zosakaniza

• 1 chikho cha mabulosi abulu;
• 1 chikho cha madzi;
• Masamba 3 mpaka 5 a timbewu tonunkhira;
• ½ ndimu.

Kukonzekera akafuna

Finyani mandimu ndikuwonjezera zotsalazo mu blender. Gaya bwino ndikumwa.