Blackberries yakazara mavhitamini, zvicherwa, uye antioxidants uye anowanzo kunakidzwa kutsva, sejamu, kana muzvinhu zvakabikwa. Iwo ane hukama hwepedyo ne raspberries uye anozivikanwa se "aggregate michero" nekuti anogadzirwa neakawanda maruva ovaries anobatanidza kuita muchero mumwe chete.
Mablackberries anowanikwa kunyanya munzvimbo dzinodziya dzekuchamhembe, uye shanduro yemusango yakawanda muNorth America nePacific neAtlantic.
Blackberries zvinovaka muviri ruzivo
Kapu imwe yakaenzana nekushumira kamwe uye ine:
- Maoriro: 62
- Yese Mafuta: 0.7g
- Cholesterol: 0 mg
- Sodium: 1.4 mg
- Yese Carbs: 13.8g
- Chikafu fiber: 7.6 g
- Shuga: 7g
- Yakawedzerwa shuga: 0g
- Mapuroteni: 2 g
Macronutrients
- Mafuta ose: Imwe kapu yemabhureki ane 0.7 magiramu emafuta akazara, ayo anosanganisira 0.4 magiramu emafuta ane polyunsaturated, 0.07 magiramu emafuta anonzi monounsaturated, 0 magiramu emafuta akazara, uye 0 magiramu emafuta anochinja.
- Carbohydrate: ine 13.8 magiramu emacarbohydrates, kusanganisira 7.6 magiramu efayibha uye 7 magiramu eshuga chaiyo.
- Mapuroteni: Kutenda kana kwete, inopa 2 gramu yeprotein.
Mavhitamini, Minerals uye Zvimwe Micronutrients
- Manganese: 40% yeDaily Value (DV)
- Vitamin C: 34% DV
- Mhangura: 26% DV
- Vitamin K: 24% DV
- Vitamin E: 11% DV
- Folate: 9% DV
- Pantothenic Acid (B5): 8% DV
- Magnesium: 7% DV
- Zinc: 7% DV
- Niacin (B3): 6% DV
- Simbi: 5% DV
- Potassium: 5% DV
- Vitamin B6: 3% DV
- Calcium: 3% DV
- Phosphorus: 3% DV
- Riboflavin (B2): 3% DV
Ndezvipi zvinobatsira zvavanounza kuhutano?
Kufanana nemamwe majiroji, mablackberries ane hupfumi uye hwakasiyana-siyana hwekudya. Izvo zvine zvakasiyana-siyana zvakasiyana-siyana zvevhitamini, zvicherwa uye antioxidants.
Vanogona kubatsira nekudzora uremu
Blackberries ndiyo yakanakisa sosi yekudya fiber, inotsigira hutano hwekurasikirwa uremu zvinangwa uye inobatsira kuchengetedza huremu hune hutano. Muchokwadi, kuwedzera fiber pakudya kwako kwakabatana nekudzika kwehuremu hwemuviri, sekureva kwaApril 2013 kudzidza muNutrints.
Dietary fiber inogadzira yakawanda uye inowedzera fecal mvura yemukati, iyo inobatsira kuti iwe ugare wakazara uye yako intestinal turakiti inoshanda zvakanaka. Fiber inogonawo kubatsira kuvandudza kushivirira kweglucose, kuwedzera insulin senitivity, uye kuderedza cholesterol yeropa uye triglyceride mazinga.
Kuwedzera kudya kwako kwefiber kusvika kumagiramu makumi matatu pazuva inzira inoshanda yekuderedza uremu, sezvakaratidzwa muna Kukadzi 30 Annals yeInternal Medicine kudzidza.
Pamusoro pezvo, maererano netsvakiridzo yakaitwa muna Mbudzi 2018 muNutrition uye Diabetes, kudya chikafu chakakwira mumichero yakazara (senge mabheri), pamwe nemiriwo, mbambaira, uye nzungu, kwakaratidzwa inzira inoshanda yekurapa kufutisa.
Zvicherwa zvinogona kutsigira mapfupa ane utano
Muchero uyu une zvicherwa zvine chekuita nehutano hwakanaka hwemapfupa, senge manganese, mhangura, zinc, magnesium, uye vitamin K.
Zvicherwa izvi zvinoshanda pamwe chete kutsigira bone homeostasis. Manganese inobatsira nefupa remetabolism, kubatsira mukudzivirira osteoporosis, maererano neNational Institutes of Health (NIH), nepo mhangura uye zinc zvinobatsira nekugadzirwa kwepfupa uye chimiro chakazara, maererano neAmerican Bone Health.
Yakawanda ye magnesium mumitumbi yedu inowanikwa mumapfupa edu uye inoshanda padhuze ne calcium uye phosphorous. Vitamin K inobata basa rakakosha mumapfupa metabolism uye yakakosha kune hutano hwemapfupa.
Iine simba re antioxidant properties
Zvibereko zvine huwandu hwehutano-hunokurudzira hutano, hwakadai se phytochemicals manganese uye vitamini C, iyo yakawanikwa ichirapa kune zvirwere zvakasiyana-siyana zvepamuviri uye zvirwere zvekudzivirira zvirwere, maererano nemagazini yaOctober 2017. kubva Nutrition Reviews.
Manganese inobatsira scavenge reactive oxygen marudzi, ayo anozivikanwa semahara radicals, uye anobatsira muviri kubata neoxidative kusagadzikana, sekureva kwaApril 2018 mushumo muOxidative Medicine uye Cellular Longevity. Blackberries ine 40 muzana yezvaunoda zuva nezuva.
Zvichakadaro, vhitamini C inobatsira kudzikisira zvinokuvadza zvemahara radicals kuburikidza neayo antioxidant basa, zvese zvine mhedzisiro yakanaka padumbu remudumbu uye kusadzivirirwa.
Pane ngozi here pakudzishandisa?
Parizvino hapana akasimbiswa kana anozivikanwa allergies echikafu kana kusangana kwezvinodhaka zvine chekuita nemablackberries. Iva nechokwadi chekukurukura chero kushandiswa kwezvinodhaka-zvekudya nachiremba wako.
Zhizha ndiyo mwaka wemabheriri uye kana michero yakakora iine ruvara rwakapfuma, rwakadzama, hwema hunonhuhwirira uye inogona kuravira zvirinani.
Dzivisa idzo dzine ngowani dzakasungirirwa pakati, zvichiratidza kuti dzakaunganidzwa dzisati dzanyatsoibva. Mablackberries emumagaba haafanire kurongedzerwa zvakasimba, ane mavara kana hunyoro hwakanyanya, kana kutaridzika akapwanyika kana kuumbwa. Iwe unogona zvakare kuwana mabheri akaomeswa nechando gore rose muchikamu chefiriza chechitoro chako chegirosari.
Pakugadzira michero, tevedzera izvi kuchenesa mazano kudzivirira michero yakapfava kubva mukukuvara:
- Kuti uchenese, zadza ndiro nemvura inotonhora uye wobva wawedzera mablackberries, zunza zvinyoro, wozodira mu strainer.
- Neimwe nzira, unogona kunyatsoaisa mucolander uye woageza zvinyoro nyoro pasi pekumanikidzwa kwakareruka kubva papombi.
- Bvisa iwo akachekwa kana iwe uchaita kuti vamwe vaumbe nekukurumidza. Kuti udzivise kupwanya uye kuparara, ungangoda kuzvitamisa kubva pakurongedzerwa kwavo kwekutanga kuenda kune imwechete layer mundiro yegirazi isina kudzika yakavharwa netauro repepa rakanyorova.
Nzira yekuomesa sei mablackberries?
Kana iwe usingakwanise kudya michero mukati memazuva maviri, unogona kuiomesa nyore nyore.
- Zvigeze woapukuta nebepa.
- Zviparadzire papepa rekubikira mune imwe chete.
- Isa pepa rekubikira mufiriji uye omesa kusvikira waoma.
- Chinja mablackberries akaomeswa nechando kune zip-top freezer bag kana mugaba usina mhepo. Dzakaomeswa nechando dzinofanira kugara dziri nyowani kusvika gore.