Yuav ua li cas ua Blueberry ncuav mog qab zib Daim ntawv qhia Blueberry

Blueberries yog lub npe hu ua superfood, muab ntau yam vitamins thiab minerals nrog rau cov antioxidants tseem ceeb. Tiv thaiv kev laus thiab mob qog noj ntshav.

Cov txiv hmab txiv ntoo tuaj yeem noj nyoos, tshiab lossis qhuav, lossis ntxiv rau qee yam zaub mov txawv. Ntawm no yog qab blueberry muffin zaub mov txawv...

Blueberry ncuav mog qab zib Recipes

Fresh Blueberry ncuav mog qab zib

ntaub ntawv

• 2 lub qe
• 1 khob suab thaj
• ¾ khob roj
• 1 khob mis
• Ib nrab ib khob ntawm txiv qaub kua txiv
• Zoo li hmoov ntau npaum li koj tau txais
• 2 teaspoons ntawm baking soda los yog 1 teaspoon ntawm ci hmoov
• 1 khob ntawm blueberries tshiab, ntxuav thiab hauv av hauv hmoov
• square ncuav mog qab zib pwm

Yuav ua li cas yog nws ua tiav?

- Preheat qhov cub kom 175 degrees.

- Yeej qe thiab qab zib hauv chav sov kom txog thaum foamy. 

- Ntxiv mis nyuj, roj thiab txiv qaub kua txiv thiab whisk maj mam. 

- Sib tov cov hmoov nplej thiab ci dej qab zib rau hauv mortar thiab txuas ntxiv mus. 

- Thaum kawg, ntxiv cov txiv hmab txiv ntoo ntxuav thiab hmoov nplej, sib tov nrog kev pab los ntawm ib rab diav thiab ncuav nws mus rau hauv lub ncuav mog qab zib floured.

- Muab lub ncuav mog qab zib tso rau hauv qhov cub.

- Txaus siab rau koj pluas noj!

Blueberry Cake Recipe

ntaub ntawv

• 1 khob dej ntsuas roj
• 1 khob mis
• 1 khob suab thaj
• 3 khob hmoov
• 1 txiv qaub
• 3 ouj
• 1 khob ntawm walnuts 
• 1 teaspoon ntawm blueberries
• 1 pob ntawv ntawm vanilla
• 1 pob ntawv ci hmoov

Yuav ua li cas yog nws ua tiav?

- Nqa 1 khob suab thaj, qe rau hauv ib lub tais thiab sib tov zoo. Tom qab ntawd ntxiv mis nyuj thiab roj. 

- Grate sab nrauv ntawm 1 txiv qaub rau hauv qhov sib tov.

- Ntxiv 1 pob ntawv ntawm vanilla thiab 1 lub tais ntawm walnuts thiab sib tov. Ntxiv cov hmoov nplej, ntxiv cov hmoov ci thiab sib tov. 

- Sib tov cov hmoov nplej-soaked blueberries nrog ib diav.

- Tom qab oiling lub ncuav mog qab zib pwm, ncuav qhov sib tov uas koj tau ua rau hauv lub ncuav mog qab zib pwm. Ci hauv qhov cub preheated 180 ° rau 30 feeb. 

- Txaus siab rau koj pluas noj!

Blueberry ncuav mog qab zib

ntaub ntawv

• 3 ouj
• 1 khob granulated qab zib
• 1 khob mis
• 1 teacup ntawm cov roj
• 1 pob ntawv ntawm vanilla
• 1 pob ntawv ci hmoov
• 8 tablespoons hmoov
• 4 tablespoons ntawm cocoa
• mus txog 1 teaspoon ntawm blueberries

Rau saum toj no;

• 1 khob mis
• 2 tablespoon ntawm granulated qab zib
• 1 lub kua zaub hmoov cocoa

Yuav ua li cas yog nws ua tiav?

Ua ntej, nplawm cov qe thiab qab zib kom txog thaum lawv tig dawb. 

– Tom qab ntawd ntxiv mis nyuj thiab roj thiab nplawm dua. 

- Thaum kawg, ntxiv cov hmoov nplej, cocoa, vanilla, ci hmoov thiab blueberries thiab sib tov.

- Ncuav rau hauv cov pwm greased thiab ci hauv qhov cub preheated ntawm 170 degrees rau 40 feeb. 

- Tom qab tshem tawm ntawm qhov cub, cia lub ncuav mog qab zib so rau 10 feeb kom nws tau txais thawj qhov kub. 

Nyob rau lwm sab, muab 1 tablespoons granulated qab zib thiab 2 tablespoon ntawm cocoa nyob rau hauv 1 khob mis nyuj thiab sib tov. 

- Tom qab ntawd ncuav nws tshaj lub ncuav mog qab zib so thiab pab nws tom qab nws txias. 

- Txaus siab rau koj pluas noj!

Chocolate Blueberry ncuav mog qab zib

ntaub ntawv

• 3 lub qe
• 1 khob suab thaj
• 2.5-3 khob hmoov nplej
• 1 vanilla
• 1 ci hmoov
• 1 khob dej ntsuas roj
• 1 khob mis
• 1 khob ntawm blueberries
• Ib nrab khob ntawm chocolate chips

ntawm;

• Chocolate sauce (yeem)

Yuav ua li cas yog nws ua tiav?

- Yeej 3 qe thiab qab zib kom txog thaum foamy. 

- Tom qab ntawd ntxiv roj, vanilla, 1 khob mis nyuj thiab whisk. Tom qab ntawd ntxiv sifted hmoov thiab ci hmoov. 

- Drizzle blueberries thiab chocolate chips hauv hmoov. Ncuav nws rau ntawm lub tais greased tsis sib tov ntau thiab ci hauv qhov cub ntawm 150-160 degrees rau li 1 teev. 

- Tom qab ua noj, koj tuaj yeem npaj thiab ncuav chocolate sauce rau nws. 

- Txaus siab rau koj pluas noj!

Qhuav Blueberry Lemon Cake 

ntaub ntawv

• 3 lub qe
• 1 khob suab thaj
• 1 khob mis
• 1 khob dej ntsuas roj
• 3 khob hmoov
• 1 pob ntawv ci hmoov
• 1 pob ntawv ntawm vanilla qab zib
• 1 khob qhuav blueberries
• 1 txiv qaub

Yuav ua li cas yog nws ua tiav?

- Ua ntej, tuav lub qe thiab qab zib kom txog thaum lawv tig dawb, ces ntxiv cov mis nyuj thiab roj thiab ntxiv whisking.

- Ntxiv cov hmoov nplej, ci hmoov thiab vanilla qab zib thiab sib tov ntawm qhov nruab nrab ceev ntawm lub tov kom txog thaum cov kua dej sib xws.

- Grate lub rind ntawm txiv qaub rau hauv nws, ntxiv blueberry, sib tov, grease lub ncuav mog qab zib pwm, muab tso rau hauv, muab tso rau hauv ib tug preheated qhov cub ntawm 175 degrees. 

- Tom qab 45 feeb, koj lub ncuav mog qab zib npaj txhij. 

- Txaus siab rau koj pluas noj!

Blueberry ncuav mog qab zib

ntaub ntawv

• 1 khob mis nyuj yogurt
• 3 tablespoons roj
• 2 lub qe dawb
• Ib nrab khob suab thaj
• 1 thiab ib nrab khob hmoov nplej
• zest ntawm 1 txiv qaub
• 2 teaspoon ntawm ci hmoov
• ½ teaspoon ntawm ci dej qab zib
• ¼ teaspoon ntsev
• 1 thiab ib nrab khob ntawm tshiab los yog khov blueberries (yog tias siv khov, cia lawv thaw ua ntej ntxiv rau lub ncuav mog qab zib.)

Yuav ua li cas yog nws ua tiav?

- Sib tov yogurt, roj, qe dawb thiab qab zib rau hauv lub tais sib tov.

- Ntxiv lwm cov khoom xyaw tshwj tsis yog blueberries thiab sib tov.

- Ntxiv blueberries thiab sib tov kom zoo.

- Ncuav cov khoom xyaw rau hauv lub ncuav mog qab zib greased los yog tais thiab ci hauv qhov cub ntawm 175 degrees rau 45 feeb.

- Tom qab nws tawm hauv qhov cub, cia nws zaum rau 10 feeb thiab hlais nws.

- Txaus siab rau koj pluas noj!

Cov txiaj ntsig ntawm Blueberry yog dab tsi?

High nyob rau hauv antioxidants

Antioxidants yog cov tebchaw uas tawm tsam cov dawb radicals uas tsim kev puas tsuaj thiab muab kev noj qab haus huv ntau. Antioxidants tsis tsuas yog tiv thaiv cell puas tab sis kuj tiv thaiv ntau hom kab mob, xws li mob qog noj ntshav, kab mob plawv, thiab ntshav qab zib.

Npauj npaim tuajNws yog ib qho ntawm qhov zoo tshaj plaws ntawm antioxidants.

Ib txoj kev tshawb fawb ua nyob rau hauv Suav teb piv cov antioxidant muaj peev xwm ntawm blueberries, blackberries, thiab strawberries thiab pom tias blueberries tsis tsuas yog muaj lub siab tshaj plaws tag nrho cov antioxidant muaj peev xwm, tab sis kuj muaj ntau yam tshwj xeeb antioxidants, xws li phenols, flavonoids, thiab anthocyanins.

fights mob qog noj ntshav

Kev tshawb fawb tsis ntev los no tau nthuav tawm qee qhov kev tshawb pom zoo txog lub peev xwm ntawm blueberries los tiv thaiv qee yam mob qog noj ntshav.

Piv txwv li, xyoo 2010 txoj kev tshawb fawb-tube tau tshaj tawm tias bilberry extract muaj peev xwm inhibit qhov kev loj hlob thiab kev sib kis ntawm cov qog nqaij hlav cancer ntawm lub mis, ua rau blueberry extracts muaj peev xwm tiv thaiv qog noj ntshav. 

Ib yam li ntawd, txoj kev tshawb fawb-tube los ntawm xyoo 2007 tau pom tias cov kua txiv hmab txiv ntoo qis qis txo qhov kev loj hlob ntawm ntau hom mob qog noj ntshav, suav nrog lub plab, prostate, plab hnyuv, thiab qog nqaij hlav cancer mis.

Pab kom poob phaus

Blueberries muaj calories tsawg, tab sis muab 3.6 grams fiber ntau rau ib khob, sib ntsib txog 14 feem pua ​​​​ntawm koj cov fiber ntau txhua hnub hauv ib qho kev pabcuam.

Fiber ua maj mam nyob rau hauv lub plab zom mov, ua kom satiety thiab ua rau koj xav tias fuller rau ntev mus pab yuag.

Ntau qhov kev tshawb fawb tsiaj tau lees paub qhov txiaj ntsig zoo ntawm blueberries ntawm kev poob phaus. Piv txwv li, PLOS Ib Ib txoj kev tshawb fawb tsiaj luam tawm nyob rau hauv phau ntawv xov xwm Cell Science pom tias cov kua txiv cranberry tiv thaiv kev rog hauv cov nas noj cov zaub mov muaj roj ntau.

Lwm txoj kev tshawb fawb tsiaj ua los ntawm Lub Chaw Cardiovascular thiab Michigan Integrative Medicine Program tau qhia tias kev noj blueberry tau cuam tshuam nrog kev txo qis hauv plab rau cov nas rog rog.

Muaj txiaj ntsig zoo rau lub hlwb

Ib qho txiaj ntsig zoo rau kev noj qab haus huv ntawm blueberries yog nws lub peev xwm los txhawb lub hlwb kev noj qab haus huv. Muaj ntau txoj kev tshawb fawb qhia tias noj blueberries tuaj yeem txhim kho kev nco thiab kev paub.

nyob rau hauv European Journal of Nutrition Ib txoj kev tshawb fawb 2016 tsis ntev los no tau tshaj tawm hauv Science pom tias haus blueberry haus tau txhim kho kev txawj ntse hauv 21 tus menyuam piv rau cov placebo. Lwm txoj kev tshawb fawb tau pom tias haus cov kua txiv blueberry txhua hnub rau 12 lub lis piam txhim kho kev nco ntawm cov neeg laus.

Tsis tas li ntawd, blueberries tau ntim nrog antioxidants uas tuaj yeem tiv thaiv lub hlwb los ntawm kev puas tsuaj dawb radical thiab txhawb kev noj qab haus huv ntawm lub hlwb.

Txo qhov mob

Thaum o yog ib qho kev tiv thaiv kab mob uas pab tiv thaiv lub cev los ntawm cov kab mob thiab kev raug mob, kev mob ntev yog ntawm cov hauv paus hniav ntawm cov kab mob.

Qhov tseeb, qhov mob tau xav tias yuav ua rau muaj ntau yam mob, nrog rau mob qog noj ntshav, mob autoimmune, kab mob plawv, thiab txawm tias kev nyuaj siab. 

Ua tsaug rau nws cov ntsiab lus antioxidant siab, blueberries tau pom tias muaj cov txiaj ntsig tseem ceeb hauv lub cev.

Kev tshawb fawb-tube hauv xyoo 2014 pom tias cov polyphenols pom hauv blueberries pab txo qis kev ua haujlwm ntawm ntau yam cim ntawm qhov mob. 

Txhawb kev zom zaub mov

3,6 grams fiber ntau rau ib khob, suav nrog ib lossis ob lub blueberries, tuaj yeem pab ua kom tau raws li qhov xav tau ntawm fiber ntau thaum tseem txhawb nqa kev noj qab haus huv thiab kev zom zaub mov.

Fiber kis tau los ntawm lub plab zom mov undigested thiab ntxiv ntau rau cov quav kom koj tsis tu ncua. Hauv World Journal of Gastroenterology Ib qho kev soj ntsuam tau saib ntawm tsib qhov kev tshawb fawb thiab pom tias kev noj zaub mov muaj fiber ntau tuaj yeem pab ua kom quav ntau zaus hauv cov neeg uas cem quav.

Txhawb kev mob plawv

Cov kev tshawb fawb pom tau tias noj blueberries tuaj yeem pab txo qee yam kev pheej hmoo rau kab mob plawv.

Ib txoj kev tshawb fawb xyoo 2015, piv txwv li, pom tias noj blueberries txhua hnub rau yim lub lis piam ua rau txo cov ntshav siab thiab mob hlab ntsha hauv 48 tus poj niam.  

hauv phau ntawv Journal of Nutrition Lwm qhov kev tshawb fawb luam tawm tau tshaj tawm tias blueberry supplementation ua rau txo qis hauv cov ntshav siab thiab oxidized LDL cholesterol, ob lub ntsiab tseem ceeb ntawm cov kab mob plawv, piv rau pawg tswj hwm.