Li-monokotsoai tse monate ke sebaka sa li-antioxidants le phepo e nepahetseng
Ke hantle hore blueberries e phetse hantle hakae? Ke batla lintlha tse nang le phepo e monate ea blueberry? Bala ka holimo! Ke batla li-recipe tsa bleberry tse phetseng hantle? Fata fatše bakeng sa mekhabiso ea li- vegan tse nang le phepo e ntle le tse ling tse ngata ho leka!
Lebaka leo u lokelang ho ja li-blueberries tsa hau
Sebakeng sa lijo tse tala tse tala, ho thata ho boloka lijo tsa morao-rao tse ngata . Nako le nako ha o bula khomphuta ea hau ho na le melee e meng e sa tloaelehang e fetisang lenane la lijo tse matlafatsang tsa antioxidant le matlo a matla a polokelo ea bophelo.
Hangata lijo tsena li tsoa libakeng tse hōle, ka hare ho meru, ka hona li omisitsoe, li qhibililoe kapa li fetoloa ho hong ho ntlafatsa sethala-bophelo le ho etsa lipalangoang. Ka lehlakoreng le leng, li-blueberries li fumaneha habonolo ebile li fumaneha ho batho ba Amerika Leboea ka foromo ea bona e tala, e sa silafatsoang. 'Me ke kamoo ba tlang ho u fa bohlokoa bo nang le phepo e nepahetseng kateng.
Seo ha se bolele hore li-monokotsoai tsena tse sa tloaelehang le tse ling tse supang ha li monate haholo (mohlala, mohlala, ke khetho e tsotehang bakeng sa vegans le vegans e tala le mohloli o moholo oa liprotheine tsa vegan ), empa lijo leha e le life tse ka khaoloang sefate sa morara ka mor'a ntlo ea hau (kapa ntlo ea motho e mong bonyane!) e tla ba khetho ea hao e ntle bakeng sa limatlafatsi ka lijo tse tala tsa vegan.
Linnete tsa Blueberry Lijo
Mona ho senyeha ho feletseng bakeng sa phepo e nepahetseng bakeng sa blueberries:
Senoelo se seng sa blueberries (145 grams) se fana ka:
- Li-calorie 83, lik'hilojule tse tsoang ho Fat 5
- % Ea letsatsi le letsatsi:
- Kakaretso ea fatše 0.5g 1%, Saturated Fat 0.0g 0%, Polyunsaturated Fat 0.2g, Monounsaturated Fat 0.1g
- Cholesterol 0mg 0%
- Sodium 1mg 0%
- Potassium 112mg 3%
- Kakaretso ea lik'habohaedreite 21.0g 7%
- Dietary Fiber 3.5g 14%
- Litlhapi tse 14.4g
- Protein 1.1g
- Vithamine A 0%, Vithamine C 38%, Calcium 0%, Iron 11%
Rich Antioxidant
Li-blueberries ke e 'ngoe ea li-antioxidant tse ngata tse ruileng lefatšeng.
Li-antioxidants li hlokahala bakeng sa bophelo 'me li tsejoa hantle ho fetola le ho thibela lefu la pelo esita le kankere. Mmala o moputsoa oa melee o tsoa ho poly-phenols tse fanang ka boholo ba thepa ea antioxidant.
Manganese
Manganese ke setsi sa merafo se hlokahalang bakeng sa lintho tsohle tse phelang. Ke habohlokoa ho ntlafatsa masapo hammoho le liprotheine tse nang le metabolizing, lik'habohaedreite le mafura.
Fiber
Litholoana le meroho e mengata, ho kenyeletsa le blueberries, li phahame lijong tsa lijo. Lintho tsena tse nyenyane tsa leputsoa li thusa ho boloka k'holeseterole e tlase e leng eona e bolokang pelo ea hao e phetse hantle. Fiber e boetse e thusa ka mokhoa o tloaelehileng oa tsamaiso ea hau ea lijo.
Vithamine C
Tšebeliso e 'ngoe ea li-blueberries (hoo e ka bang 1 senoelo) e fana ka karolo ea 25 lekholong ea tlhahiso ea vithamine C. ea letsatsi le leng le le leng. Vithamine C ke e' ngoe ea li-antioxidants e tloaelehileng ka ho fetisisa 'me e tlatsetsa mokhoeng o phetseng hantle, ho kenngoa ha tšepe le capillaries e phetseng hantle, ho thehoa ha collagen le immune e matla system.
Li -recipe tse monate tsa li-blueberry tsa vegan :
- Lijo tse monate tsa li-blueberry pudding
- Blueberry ea nectarine e phethahetse
- Blueberry spinach superfood smoothie
Li-recipe tse ngata tsa blueberry:
- Setlolo se sa tsoekere sa bohobe le bohobe bo nang le phaenepa
- Seroce sa Cranberry le blueberries
- Li-muffins tsa li-blueberry tsa vegan
- Pie e entsoeng ka letsoho ea blueberry
- Setlolo sa likhama sa lekhalo la blueberry
- Blueberry bran granola
- Lijo tse monate tsa li-blueberry le salate ea kharenate