ʻO nāʻano bunchcious berries me kaʻiliʻulaʻulaʻeleʻele. Ma muli o ko lākou maikaʻi noʻoe, ke kau nei nā blueberries i ka papa inoa o nā huaʻona maikaʻi a me nā hua, a ke manaʻo nei wau uaʻike wau iā lākou ma nā papa kūʻai nui loa aʻu i nānā ai.
Makemakeʻoe eʻike hou? Eia kekahi mau kumu nui no ke kumu eʻai aiʻoe i ka blueberries.
ʻO Blueberries He Antioxidant-Kūpono
ʻO nā pūhui kanu i kapaʻia nā phytochemicals e hāʻawi i ka blueberries i ko lākou nani nani a me ka hanaʻana i nā antioxidants.
ʻO ia ka mea e kōkua iā lākou e pale i ka pōʻino-ʻole i nā pūnaewele. Ke manaʻoʻia nei ka nui o nā pono olakino āpau - keʻoleʻoe eʻai ia mau mea i keʻano o ka meaʻai. ʻO ka laweʻana i nā antioxidants e like me nā mea hoʻopihapiha ,ʻaʻole makemakeʻia e hana.
ʻO ka Blueberries he mea kūpono
ʻO ka Blueberries he kumu maikaʻi loa ia o nā huaola B-kūpīpī e pono ana i kou kino e hoʻololi i ka meaʻai i ka ike a me nā huaora C a me E e hoʻonui i kahi hana antioxidant. ʻO Blueberries nui ka nui o nā alumina - me ka potassium, selenium, zinc, hao, a me manganese.
Aia nā Blueberries i Kalowale ma Calories
Hoʻokahi wale nō kīʻaha o nā blueberries hou he 80 paha calories wale nō, he mea nui ia no kou waistline. He kumu maikaʻi lākou o ka fiber i ke kaniʻana ma kekahi mau mea blueberries e hiki ke kōkua iāʻoe i ka wā eʻai hou aiʻoe me kaʻole eʻai i kāuʻai.
He mea maʻalahiʻo Blueberries e Loaʻa
Hoʻohālikelikeʻia nā blueberries me nā hua goji a me ka acai , nā mea liʻiliʻi nui loa, paʻakikī eʻike aʻoi aku ka maikaʻi.
Akā,ʻoi aku ka maʻalahi o ka lole Blueberries ma kahi hale kūʻai - a loaʻa lākou i ka makahiki ā puni. Eʻikeʻoe i nā blueberries hou i ka māhele huahana. E nānā i nā hua'alapili aʻeleʻele i kaʻalohi - e pale i nāʻano uliuli i'ōwiliʻia aiʻole hoʻohemo. Aia nō nāʻano Blueberries ma ka māhele papaha.
ʻO Blueberries He Delicious
ʻO kaʻu mau kumuʻehā mua eʻai aiʻoe i nā blueberries,ʻaʻole ia he waiwai nui keʻoleʻoe eʻai. Akā,ʻo ia kahi maʻalahi - ua maʻalahi lākou. Hiki ke hoʻohanaʻia iā lākou e like me ka meaʻala maikaʻi me kahi'āpala liʻiliʻi a me nāʻokiʻoki liʻiliʻi a iʻole i hoʻokomoʻia i kahi pola o ka pākī wela a mahana paha. ʻOi akuʻo Blueberries i ka hoʻonui nui i kahi saladila maikaʻi a hiki ke hoʻohanaʻia e like me ka meaʻai i kekahi mau meaʻai.
ʻO ka Recipes Healthberry Blueberry
E nānā i nāʻoihana iʻoiʻole ke kiʻekiʻe ma ka paʻakai a iʻole ka momona a kāhea aku i nā meaʻai maikaʻi e like me ka'ōpalaʻokoʻa, nā hua a me nā huaʻai a me nā kumu kīʻaha lean. E ho'āʻo i kēia e hoʻomaka aiʻoe e hoʻomaka:
Nāʻike pilina no Blueberries
ʻO kaʻikepili kūpono e loaʻa mai nei mai ka waihonaʻikepili momona waiwai nuiʻoʻAmelika Hui PūʻIa. ʻO ia no hoʻokahi kīʻaha o nā mīkini hua.
Macronutrients
- Wahi: 122.10 ka papa
- Kāleka: 83
- Pauna: 1.07 kamu
- Carbohydrates: 21.01 grams
- Fiber: 3.5 grams
- Nalu: 14.44 grams
- Ka Honua Nui: 0.48 kemu
- Ka momona momona: 0.041 grams
- Ka momona momona: 0.068 grams
- Ka momona momona: 0.212 grams
- ʻO Cholesterol: 0 milligrams
Nā Mikronutrients
- Kalakium: 9 miligrams
- ʻOka: 0.41 milligrams
- ʻO ka Magnesium: 9 milligrams
- Phophorus: 17 milligrams
- Pōmilaka: 112 milligrams
- Sodium: 1 milligrams
- Zinc: 0.23 milligrams
- ʻO Ka Vitamin C: 14.1 miligram
- ʻO Thiamin: 0.054 milligrams
- ʻO ka hopena: 0.059 milligrams
- Niacin: 0.606 milligrams
- Pantothenic Acid: 0.180 miligram
- ʻO ka Vitamin B6: 0.075 miligram
- Hua'ōlelo B12: 0 micrograms
- Palena: 9 micrograms
- ʻO ka Vitamin A: 78 Nā Mokuna Pākahi
- ʻO ka Vitamin E: 0.83 milligrams
- Hua'ōlelo K: 28.0 micrograms
Phytonutrients
- Beta-Carotene: 46 micrograms
- beta-Cryptoxanthin: 0 micrograms
- Lycopene: 0 micrograms
- Lutein a me Zeaxanthin: 116 micrograms
Puna:
KūkākūkāʻImi Waiwai HuiʻAmelika Hui PūʻIa Nūnakau Kūʻokoʻa Nūnū Kūʻokoʻa no ke Kūlana Kūlana Kūlana 28. "Hōʻike Hoʻokaʻaʻike: 09050, Blueberries, Raw." Loaʻa iā Malaki 2, 2016. http://ndb.nal.usda.gov/ndb/foods/show/2166.