Nā Calories ma Blueberries a me ko lākou mau Huakaʻi Ola
ʻO ka Blueberries ka nui loa o nā antioxidants. Aia lākou i loko o nā mea kanu i kapaʻia he anthocyanins i hōʻikeʻia i ka mana antioxidant ma o ka paioʻana i ka pilikia kaulike. Hōʻike kaʻimi i kaʻaiʻana i nā meaʻai me nā anthocyanins e hiki nō hoʻi ke kōkua i ka paleʻana i nā maʻi, e like me ke maʻi maʻi maʻi maʻi a me ke kanesa a me ke kōkua i ka mālama ola.
ʻO keʻano o ka piʻi, he mea nui loa i nā calories a me ka waibole, aʻaʻole e momona.
He mau hua ponoʻoe e hoʻohui ai i kāuʻai, keʻole inā loaʻa iāʻoe ka maʻi maʻi. ʻOi, ua maʻalahi kaʻoluʻolu, ma o lākou iho, ua hoʻohuiʻia i ka smoothies, aiʻole ma keʻano he meaʻai.
| ʻO Blueberries Nutrition Facts | |
|---|---|
| Ka lawelaweʻana i ka Lāki 1 cup raw (148 g) | |
| ʻO ka lawelawe | %ʻAlā Palena * |
| Calories 84 | |
| Nā Kalole mai ka Fat 4 | |
| Ka Honua Hui 0.5g | <1% |
| Sodium 1mg | 0% |
| Pailapila 114mg | 2% |
| ʻO Carbohydrates 21g | 7% |
| Dietary Fiber 3.6g | 14% |
| ʻOihana 15g | |
| Pauna 1g | |
| ʻO ka Vitamin A 1% · Hua'ōlelo C 25% | |
| Ke Komika 0% · Ke Kino 2% | |
* Ma luna o kahi hānaiʻai 2000 | |
Hoʻokahi kīʻaha o blueberries e pili ana paha i 80 calories, 21 grams a me nā haʻalulu, 3.6 grams ke fiber, a me ka 1 gram o ka protein. ʻO kēia lawelaweʻana, ua manaʻoʻiaʻo ia he nuiʻoi aku o nāʻoihana hua. Ināʻoe e nānā i ka lawelaweʻana i kahi hua o ka hua ma ka nohoʻana, e mālama i kāu'āpana i kahi o 3/4 kapu,ʻo ia hoʻi he 60 calories, a 15 grams o ka waihā.
ʻO ka lāʻau paleberries ka waiwai nui, hoʻopiha i ka fiber. He lālā maikaʻi loa ia o ka lāʻau huama C, e hāʻawi ana i 25% ma ke kīʻaha kapu.
Nā Huakaʻi Ola o Blueberries
ʻO ka lāʻau paleberries ka waiwai nui, ka hoʻopiha piha. ʻO ka fiber ka hapa keu o ka waiʻalulu e kōkua ana i ka hauʻoli, kōkua i ka hoʻoponoponoʻana i ka huhū, huki ke cholesterol mai ka puʻuwai, a hiki ke hoʻopaʻa i ke koko.
ʻO ka Blueberries pū i loko o ka resveratrol, kahi hui (he mau waiwai antioxidant) ka mea i pili me ka mālamaʻana a me ka paleʻana i ka maʻi kanesa, ka maʻi maʻi a me nā maʻi neurodegenative.
Eia naʻe, uaʻikeʻia ka hapanui o kaʻimi noiʻi i nā pūnaewele i hanaʻia me ka resveratrol i nā kiʻekiʻe nui aʻe ma mua o ka mea e hiki ke hoʻokōʻia i loko o nā kānaka e lawe ana i ka resveratrol waha. Ua hōʻike kekahi o nā haʻawina i nā kiʻekiʻe o nā antioxidants i nā mīlū'āhiu a me nā mīkini ulu.
ʻO ka hope, hoʻokahi kīʻaha blueberries e hāʻawi i 25 pakeneka o kāu mau lā pono no ka huaora C.ʻO ka Vitamona C he wai ola nui e hoʻopiliʻia i ka wai e hana ai he antioxidant, kōkua i ka hōʻeha i ka maʻi, hoʻopiʻi i ka'ā'ī, a he mau'āpana kahiko.
Nā nīnau kūikawā no nā Blueberries
Hiki iaʻu keʻai i nā blueberries hoʻoheheʻe?
ʻAʻole nā meaʻeha keʻaiʻana i nā'āpana o blueberries. Eia naʻe, i ka manawa e maʻalahi ai ka'ōpunipihi,ʻo ia hoʻi ke'ānaiʻia. ʻAʻole eʻono nā huaʻeleʻele.
He aha kaʻu e hana ai e pili ana i nā'ūnihūliki i koʻu lole?
ʻO ka blueberries blue keʻano mai ke anthocyanins i loko. ʻO Anthocyanin he mea hoʻokaheʻia ka wai e hoʻololi ai i nā lau mai ka uliuli a me nāʻulaʻula. A oiai ka 'uliuli e kōkua i ka mālamaʻana i loko o ka huaora, nā minela a me nā antioxidants, hiki ke hoʻomaʻemaʻe i nā lole a me nā niho.
Inā hiki iāʻoe ke kiʻi i kahi blueberries ma kou mauʻaʻahu, hiki iāʻoe ke kiʻi i kahiʻeleʻele ināʻoe e hana koke. ʻO ka lōʻihi lōʻihi e hiki ai iā ia ke hana i kaʻili iʻoi aku ka maʻalahi, no laila e hoʻomaʻemaʻeʻia me ka wai maloʻo.
He aha nā lāʻau lole hihiu?
ʻO nā huaʻula blue, iʻikeʻia hoʻi he mauʻano ulu lāʻau pipi, heʻano likeʻole ia i nā mea kanu, nā mea ulu ulu nui. ʻO nā hua liʻiliʻi, heʻano liʻiliʻi ia ma mua o nā kumulāʻau ululāʻau nui a manaʻoʻia he nui aku nā antioxidants a heʻoi aku ka ikaika, hāʻai ke kī.
Ke kiʻi a me ka mālamaʻana i nā Blueberries
ʻO nā phtyochemicals i blueberries, anthocyanins, hoʻohaʻahaʻa koke a ua pōkole. No laila, he mea nui ka hoʻopau i ko lākou pono mai ka manawa i kohoʻia ai a hiki i ka wā e hiki ai i kou waha. Ua hōʻikeʻia kaʻimi i hoʻokahi ala e mālama ai i nā huaora, nā mineral, ka fiber a me nā kinipeneka palekana, e hoʻokuʻu i nā blueberries ma hope o ka hōʻiliʻiliʻana, me ka ulana i nā kānana.
Inā hoʻoholoʻoe e kūʻai i nā blueberries hou, e makaʻala no ka ula. Hoʻomaka ka pilikino i ka hoʻomakaʻana o nā lāʻau melemele e hao. E koho i nā huaʻoluʻolu i ka'ōniʻoniʻo me ka weheʻole. Hiki lākou keʻono i ka momona a me kaʻono.
Hiki ke kūʻaiʻia hoʻi he mau maloʻo, i like me ka wai, jams, a pālahalaha paha. ʻO kēiaʻano o nā mea blueberryʻoi aku ka nui o ke kō, no laila he mea nui e nānā i kāu mahele.
Nā Huakaʻi Ola e hoʻomākaukau i nā Blueberries
Hiki ke hoʻokomoʻia i nā lole Blueberries i loko o nā mea i kāluaʻia-pancakes, muffins, pa. Hiki iā lākou keʻaiʻia me ka yogurt, ka nihi, ka oatmeal, a hoʻohuiʻia paha i ka leʻaleʻa. Hiki ke hoʻolei i nā lole Blueberry i loko o ka saladi no kahi hōʻailona hōʻoluʻolu hou, aiʻole e hiki ke hoʻopiliʻia i loko o kou waha e like me. E hoʻohana i nā blueberries e hoʻonani i kāu pāpale, aiʻole ma luna o kāu meaʻalani-kēiaʻano momona, nā huaʻai momona e pono ke hoʻohana ponoʻia e hana i kekahi mea.
Nā Recipes me Blueberries
Eʻai i nā blueberries no ka'ōpō kakahiaka, kaʻaina awakea, ka meaʻai, a me kaʻaina ahiahi. Eʻai pū me lākou iʻole e hoʻolei iā lākou i loko o kāu salad,ʻaʻole nō e noʻonoʻo i kou kino a me kou puʻuwai.
- ʻO'Amondona Blueberry Pudding
- ʻO Yogurt Chia Pudding me Blueberry Compote
- ʻO ka palaoa Bunch Banana Spelled
> Kālā:
> Basu A, Du M, Leyva MJ et al. ʻO ka Blueberries hāʻuleʻana i nā kumu o ke kīpona cardiovascular i Obese i nā kāne a me nā wāhine me ka maʻi metabolic. ʻO ka Journal of Nutrition. 2010; 140 (9): 1582-1587.
> Linus Pauling Institute. Hoʻomau Resveratrol. http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/resveratrol#reference23
> Retelny, Victoria. ʻO kaʻoiaʻiʻo o kaʻoiaʻiʻo e pili ana i nā pūnaewele complexes anthocyanins me nā mana koʻikoʻi. Nā Meaʻai a me nā Meaʻai. 2016; 16-17.
> Wildberries. FAQ. http://www.wildblueberries.com/the-better-blueberry/faq/