Blueberries shine abin da ake kira superfood, yana ba da nau'ikan bitamin da ma'adanai da kuma mahimman antioxidants. Yana kariya daga tsufa da ciwon daji.
Ana iya cin 'ya'yan itacen danye, sabo ko busasshe, ko ƙara zuwa wasu girke-girke. Ga dadi blueberry muffin girke-girke...
Girke-girke na Blueberry Cake
Fresh Blueberry Cake
kayan
Qwai na 2
1 kofuna na sukari
¾ kofin mai
Kofin madara na 1
Rabin gilashin ruwan 'ya'yan itace lemun tsami
gari da yawa
Cokali 2 na baking soda ko 1 teaspoon na yin burodi foda
1 kofin sabo blueberries, wanke da niƙa a cikin gari
square cake mold
Yaya ake yi?
– Preheat tanda zuwa 175 digiri.
– A doke qwai da sukari a dakin da zafin jiki har sai kumfa.
– A zuba madara da mai da ruwan lemun tsami sai a kwaba kadan.
– A hada garin da baking soda a cikin turmi a ci gaba da murzawa.
– Daga karshe sai a zuba blueberries din da aka wanke da gari, sai a hada su da cokali daya sai a zuba a cikin fulawar biredi.
– Saka kek a cikin tanda.
- A CI ABINCI LAFIYA!
Girke-girke na Blueberry Cake
kayan
Gilashin ruwa 1 ma'aunin mai
Kofin madara na 1
1 kofuna na sukari
3 kofin gari
1 lemun tsami
3 qwai
1 kwano na goro
1 teaspoon na blueberries
Kunshin 1 kunshin
Fakiti 1 na yin burodi
Yaya ake yi?
– Ɗauki gilashin sukari 1, qwai a cikin kwano kuma a kwaba sosai. Sai ki zuba madara da mai.
– Azuba gefen waje na lemo 1 a cikin hadin.
– A zuba fakiti 1 na vanilla da kwano 1 na goro a gauraya. Ki zuba fulawa ki zuba baking powder ki gauraya.
– A haxa blueberries da aka jika da gari da cokali.
– Bayan kin shafa wa cake din mai, sai ki zuba hadin da kika yi a cikin kwanon biredin. Gasa a cikin tanda preheated 180 ° na minti 30.
Da farko, sai a yi wa ƙwai da sukari har sai sun zama fari.
– Sannan a zuba madara da mai a sake juyewa.
– Daga karshe sai ki zuba fulawa, koko, vanilla, baking powder da blueberries ki gauraya.
– Zuba a cikin wani greased m kuma gasa a preheated tanda a 170 digiri na 40 minutes.
– Bayan an cire shi daga murhu, sai a bar biredin ya huta na tsawon mintuna 10 domin ya samu zafinsa na farko.
A gefe guda kuma, a sa cokali 1 na granulated sukari da cokali 2 na koko a cikin gilashin madara 1 a gauraya.
– Sai ki zuba a kan sauran biredin ki yi masa hidima bayan ya huce.
- A CI ABINCI LAFIYA!
Chocolate Blueberry Cake
kayan
Qwai na 3
1 kofuna na sukari
2.5-3 kofuna waɗanda gari
1 vanilla
1 yin burodi foda
Gilashin ruwa 1 ma'aunin mai
Kofin madara na 1
1 kofin blueberries
Rabin gilashin cakulan cakulan
akan ;
Chocolate sauce (na zaɓi)
Yaya ake yi?
– A doke qwai 3 da sukari har sai kumfa.
– Sannan a zuba mai, vanilla, madarar gilashi 1 sai a kwaba. Sai ki zuba garin sifted da baking powder.
– Ki zuba blueberries da cakulan cakulan a cikin gari. Zuba shi a kan tire mai maiko ba tare da haɗuwa da yawa ba kuma a gasa a cikin tanda a digiri 150-160 na kimanin awa 1.
– Bayan dafa abinci, za a iya shirya da kuma zuba cakulan sauce a kai.
- A CI ABINCI LAFIYA!
Dry Blueberry Lemon Cake
kayan
Qwai na 3
1 kofuna na sukari
Kofin madara na 1
Gilashin ruwa 1 ma'aunin mai
3 kofin gari
Fakiti 1 na yin burodi
1 fakiti na sukari vanilla
1 kofin busassun blueberries
1 lemun tsami
Yaya ake yi?
– Da farko sai a daka qwai da sukari har sai sun yi fari, sai a zuba madara da mai a ci gaba da murzawa.
– Ki zuba fulawa da baking powder da sugar vanilla sai ki gauraya a matsakaicin saurin mahautsini har sai ya samu daidaito.
– A kwaba lemun tsami a ciki, sai a zuba blueberry din, a gauraya, sai a yi man shafawa, sai a zuba a ciki, sai a saka a cikin tanda a zafin jiki na digiri 175.
- Bayan mintuna 45, cake ɗinku yana shirye.
- A CI ABINCI LAFIYA!
Blueberry Cake
kayan
1 kofin yogurt low-mai
3 tablespoons na man fetur
2 farin kwai
Rabin gilashin sukari
Kofuna 1 da rabi na gari
zest na 1 lemun tsami
2 teaspoon na yin burodi foda
½ teaspoon na yin burodi soda
¼ teaspoon gishiri
1 da rabi kofuna na sabo ne ko daskararre blueberries (idan ana amfani da daskararre, bari su narke kafin ƙara su zuwa cake.)
– Mix yogurt, mai, kwai fari da sukari a cikin kwano hadawa.
– Ƙara sauran sinadaran banda blueberries da haɗuwa.
– Add da blueberries da kuma Mix a hankali.
– Zuba kayan da aka yi a cikin gyaffan biredi ko tire a gasa a cikin tanda a digiri 175 na minti 45.
– Bayan ya fito daga cikin tanda, sai a bar shi ya zauna na mintuna 10 sannan a yanka shi.
- A CI ABINCI LAFIYA!
Menene Amfanin Blueberry?
High a cikin antioxidants
Antioxidants mahadi ne waɗanda ke yaƙi da radicals masu cutarwa kuma suna ba da fa'idodin kiwon lafiya da yawa. Antioxidants ba wai kawai suna hana lalacewar sel ba har ma suna kare nau'ikan cututtuka na yau da kullun, kamar ciwon daji, cututtukan zuciya, da ciwon sukari.
BlueberriesYana daya daga cikin mafi kyawun tushen antioxidants.
Wani bincike da aka yi a kasar Sin ya kwatanta karfin antioxidant na blueberries, blackberries, da strawberries kuma ya gano cewa blueberries ba wai kawai suna da mafi girman ƙarfin maganin antioxidant ba, har ma sun ƙunshi takamaiman nau'ikan antioxidants, ciki har da phenols, flavonoids, da anthocyanins.
yana yaki da ciwon daji
Bincike na baya-bayan nan ya gano wasu abubuwan ban sha'awa game da ikon blueberries don kariya daga wasu nau'in ciwon daji.
Misali, wani binciken da aka gudanar a shekarar 2010 ya nuna cewa tsantsa na bilberry na iya hana ci gaba da yaduwar kwayoyin cutar kansar nono, yana sanya blueberry tsantsa masu cutar kansa.
Hakazalika, wani bincike-tube da aka yi a shekara ta 2007 ya nuna cewa ƙananan ruwan 'ya'yan itacen blueberry ya rage girma na nau'in ciwon daji da dama, ciki har da ciki, prostate, hanji, da kuma ciwon nono.
Taimakawa rage nauyi
Blueberries suna da ƙarancin adadin kuzari, amma suna ba da gram 3.6 na fiber kowace kofi, haɗuwa har zuwa kashi 14 na fiber ɗin ku na yau da kullun a cikin hidima ɗaya.
Fiber yana aiki sannu a hankali a cikin sashin narkewar abinci, yana ƙara jin daɗi kuma yana sa ku ji daɗi na tsawon lokaci don taimakawa asarar nauyi.
Yawancin nazarin dabba sun tabbatar da tasirin blueberries akan asarar nauyi. Misali, PLoS Daya Wani binciken dabba da aka buga a mujallar Cell Science ya gano cewa ruwan 'ya'yan itacen cranberry yana hana kiba a cikin berayen da ke ciyar da abinci mai kitse.
Wani binciken dabba da Cibiyar Kula da Zuciya da Cibiyar Magunguna ta Michigan Integrative Medicine suka gudanar ya nuna cewa shan blueberry yana da alaƙa da raguwar kitsen ciki ga berayen masu kiba.
Mai amfani ga kwakwalwa
Ɗaya daga cikin fa'idodin kiwon lafiya mafi ban sha'awa na blueberries shine ikonsa na inganta lafiyar kwakwalwa. An yi nazari da yawa da ke nuna cewa cin blueberries na iya inganta ƙwaƙwalwa da fahimta.
a cikin Jaridar Turai na Gina Jiki Wani bincike na 2016 na baya-bayan nan da aka buga a Kimiyya ya gano cewa cinye abin sha na blueberry ya inganta aikin fahimi a cikin yara 21 idan aka kwatanta da placebo. Wani bincike ya nuna cewa shan ruwan 'ya'yan itace blueberry a kowace rana tsawon makonni 12 yana inganta ƙwaƙwalwar ajiyar tsofaffi.
Bugu da ƙari, blueberries an ɗora su da antioxidants waɗanda za su iya kare kwakwalwa daga lalacewa mai lalacewa da kuma inganta tsufa na kwakwalwa.
Yana rage kumburi
Yayin da kumburi shine amsawar rigakafi ta al'ada wanda ke taimakawa kare jiki daga cututtuka da rauni, kumburi na kullum shine tushen yawancin cututtuka.
A gaskiya ma, ana tsammanin kumburi yana taimakawa ga cututtuka iri-iri, ciki har da ciwon daji, cututtuka na autoimmune, cututtukan zuciya, har ma da damuwa.
Godiya ga babban abun ciki na antioxidant, an nuna blueberries suna da tasiri mai mahimmanci a cikin jiki.
Wani bincike-tube na gwaji a cikin 2014 ya gano cewa polyphenols da aka samu a cikin blueberries sun taimaka wajen rage ayyukan alamomi daban-daban na kumburi.
Yana goyan bayan narkewa
Giram 3,6 na fiber a kowace kofi, gami da blueberries guda ɗaya ko biyu, na iya taimakawa wajen biyan buƙatun fiber yayin da kuma inganta daidaito da narkewar abinci.
Fiber yana wucewa ta hanyar narkewar abinci ba tare da narkewa ba kuma yana ƙara girma zuwa stool don kiyaye ku akai-akai. A cikin Jaridar Duniya na Gastroenterology Ɗaya daga cikin bincike ya kalli sakamakon binciken guda biyar kuma ya gano cewa ƙara yawan abincin fiber na abinci zai iya taimakawa wajen ƙara yawan stool a cikin wadanda ke da maƙarƙashiya.
Yana inganta lafiyar zuciya
Nazarin ya nuna cewa cin blueberries na iya taimakawa wajen rage wasu abubuwan haɗari ga cututtukan zuciya.
Misali, wani bincike da aka gudanar a shekarar 2015 ya gano cewa cin blueberries a kullum na tsawon makonni takwas yana haifar da raguwar hawan jini da taurin jini a cikin mata 48.
a cikin Jaridar Gina Jiki Wani binciken da aka buga ya ba da rahoton cewa ƙarar blueberry ya haifar da raguwar hauhawar jini da kuma oxidized LDL cholesterol, manyan abubuwan haɗari guda biyu na cututtukan zuciya, idan aka kwatanta da ƙungiyar kulawa.
