Blueberries bụ ihe a na-akpọ superfood, na-enye vitamin na mineral dị iche iche yana antioxidants dị mkpa. Na-echebe megide ịka nká na ọrịa kansa.
Enwere ike iri mkpụrụ osisi ahụ nke ọma, nke ọhụrụ ma ọ bụ nke a mịrị amị, ma ọ bụ tinye ya na ntụziaka ụfọdụ. Ebe a na-atọ ụtọ blueberry muffin Ezi ntụziaka...
Ntụziaka achịcha blueberry
Achịcha blueberry ọhụrụ
ihe
2 akwa
1 iko shuga
¾ iko mmanụ
Iko mmiri ara ehi 1
Ọkara otu iko ihe ọṅụṅụ lemon
Dị ka ntụ ọka ị nwetara
2 teaspoons nke mmiri soda ma ọ bụ 1 teaspoon nke ntụ ntụ ntụ
1 iko blueberries ọhụrụ, saa ya na ntụ ọka
square achicha ebu
Olee otu esi eme ya?
- Kpoo oven ahụ ruo ogo 175.
- Tie akwa na shuga n'ime ụlọ ruo mgbe ụfụfụ.
- Tinye mmiri ara ehi, mmanụ na ihe ọṅụṅụ lemon ma fesaa obere ihe.
- Gwakọta ntụ ọka ahụ na soda n'ime ngwa ngwa wee gaa n'ihu na-afụ ụfụ.
- N'ikpeazụ, gbakwunye blueberries a na-asacha na ntụ ọka, jikọta ngwakọta na enyemaka nke ngaji ma wụsa ya n'ime ntụ ọka achicha.
– Tinye achicha na oven.
- KPORIE NRI GỊ!
Achịcha Blueberry Ntụziaka
ihe
1 iko iko mmiri mmanụ
Iko mmiri ara ehi 1
1 iko shuga
3 iko ntụ ọka
1 lemon
3 akwa
1 nnukwu efere walnuts
1 teaspoon nke blueberries
1 ngwugwu nke vanilla
1 ngwugwu ntụ ntụ
Olee otu esi eme ya?
– Were otu iko shuga, àkwá n'ime efere ma fesaa nke ọma. Mgbe ahụ tinye mmiri ara ehi na mmanụ.
– Ghichaa elu elu nke lemon 1 n'ime ngwakọta.
- Tinye 1 ngwugwu vanilla na 1 nnukwu walnuts na mix. Tinye ntụ ọka, tinye ntụ ntụ na mix.
– Gwakọta blueberries tinye ntụ ọka na ngaji.
– Mgbe mmanụ na achicha ebu, wụsa ngwakọta ị mere n'ime achicha ebu. Ime na oven preheated 180 ° maka nkeji 30.
Nke mbụ, gbanye àkwá na shuga ruo mgbe ha na-acha ọcha.
– Mgbe ahụ tinye mmiri ara ehi na mmanụ na whisk ọzọ.
- N'ikpeazụ, tinye ntụ ọka, koko, vanilla, ntụ ntụ na blueberries na mix.
- Wunye n'ime ihe tee mmanụ ma mee ya na oven preheated na ogo 170 maka nkeji 40.
- Mgbe ị wepụsịrị ya na oven, hapụ ka achicha ahụ zuru ike maka nkeji 10 ka o wee nweta okpomọkụ mbụ ya.
N'akụkụ nke ọzọ, tinye 1 tablespoons nke granulated sugar na 2 tablespoon nke koko na 1 iko mmiri ara ehi na mix.
– Mgbe ahụ, wunye ya n'elu achịcha fọdụrụ ma jeere ya ozi mgbe ọ jụrụ.
- KPORIE NRI GỊ!
Chocolate blueberry achicha
ihe
3 akwa
1 iko shuga
2.5-3 iko ntụ ọka
1 vanilla
1 ntụ ntụ ntụ
1 iko iko mmiri mmanụ
Iko mmiri ara ehi 1
1 iko blueberries
Ọkara otu iko chocolate ibe
na;
Chocolate ihendori (nhọrọ)
Olee otu esi eme ya?
– Tie akwa 3 na shuga ruo mgbe ụfụfụ.
– Mgbe ahụ tinye mmanụ, vanilla, 1 iko mmiri ara ehi na whisk. Mgbe ahụ, gbakwunye ntụ ọka a gbasasịa na ntụ ntụ.
- Wunye blueberries na ibe chocolate n'ime ntụ ọka. Wunye ya na tray a na-ete mmanụ na-agwakọtaghị oke ma mee ya na oven na 150-160 degrees maka ihe dịka otu awa.
– Mgbe esichara, ị nwere ike ịkwadebe ma wụsa chocolate ihendori na ya.
- KPORIE NRI GỊ!
Achịcha lemon Blueberry akọrọ
ihe
3 akwa
1 iko shuga
Iko mmiri ara ehi 1
1 iko iko mmiri mmanụ
3 iko ntụ ọka
1 ngwugwu ntụ ntụ
1 ngwugwu vanilla sugar
1 iko mịrị amị blueberries
1 lemon
Olee otu esi eme ya?
– Nke mbụ, tie akwa na shuga ruo mgbe ha na-acha ọcha, tinyezie mmiri ara ehi na mmanụ ma nọgide na-afụ ụfụ.
- Tinye ntụ ọka, ntụ ntụ na sugar vanilla na mix na ọkara ọsọ nke igwekota ruo mgbe mmiri na-agbanwe agbanwe.
– Ghichaa mpempe lemon n'ime ya, gbakwunye blueberry, gwakọta, tee achicha achicha ahụ, tinye ya, tinye ya na oven dị ọkụ na ogo 175.
- Mgbe nkeji 45 gachara, achicha gị dị njikere.
- KPORIE NRI GỊ!
Achịcha blueberry
ihe
1 iko yogọt dị obere
3 tablespoons mmanụ
2 akwa ọcha
Ọkara otu iko shuga
1 na ọkara iko ntụ ọka
zest nke 1 lemon
2 teaspoon nke ntụ ntụ ntụ
½ teaspoon nke mmiri soda
¼ teaspoon nnu
1 na ọkara iko blueberries ọhụrụ ma ọ bụ oyi kpọnwụrụ (ọ bụrụ na ị na-eji oyi kpọnwụrụ, hapụ ha ka ha kpoo tupu ha agbakwunye ha na achicha ahụ.)
- Gwakọta yogọt, mmanụ, akwa ọcha na shuga na nnukwu efere.
- Tinye ihe ndị ọzọ ma e wezụga blueberries na mix.
– Tinye blueberries ma gwakọta nke ọma.
- Wunye ihe ndị ahụ n'ime achịcha tere mmanụ ma ọ bụ tray ma mee na oven na ogo 175 maka nkeji 45.
– Mgbe o si na oven pụta, hapụ ya ka ọ nọdụ ala maka nkeji iri ma bee ya.
- KPORIE NRI GỊ!
Kedu ihe bara uru nke blueberry?
Akwa na antioxidants
Antioxidants bụ ogige ndị na-alụ ọgụ maka radicals na-emerụ ahụ ma na-enye ọtụtụ uru ahụike. Ọ bụghị nanị na antioxidants na-egbochi mmebi cell kamakwa ọ na-echebekwa pụọ n'ọtụtụ ụdị ọrịa na-adịghị ala ala, dị ka ọrịa kansa, ọrịa obi, na ọrịa shuga.
BlueberriesỌ bụ otu n'ime isi mmalite kachasị mma nke antioxidants.
Nnyocha e mere na China tụnyere ikike antioxidant nke blueberries, blackberries, na strawberries wee chọpụta na ọ bụghị nanị na blueberries nwere ikike antioxidant kachasị elu, kamakwa ọ nwere ọtụtụ ụdị antioxidants, gụnyere phenols, flavonoids, na anthocyanins.
na-alụ ọgụ kansa
Nnyocha e mere n'oge na-adịbeghị anya ekpughere ụfọdụ ihe nchoputa dị egwu gbasara ikike blueberries nwere ichebe megide ụdị ọrịa cancer ụfọdụ.
Dịka ọmụmaatụ, nchọpụta nyocha tube nke afọ 2010 kọrọ na mpụta bilberry nwere ike igbochi uto na mgbasa nke mkpụrụ ndụ kansa ara, na-eme ka blueberry wepụ ihe ndị nwere ike ịlụ ọgụ cancer.
N'otu aka ahụ, nnyocha nyocha-tube nke afọ 2007 gosiri na obere ihe ọṅụṅụ blueberry na-ebelata uto nke ụdị ọrịa cancer dị iche iche, gụnyere afọ, prostate, eriri afọ na ọrịa ara ara.
Na-enyere aka ịkwụsị ibu
Blueberries dị obere na calorie, mana na-enye gram 3.6 nke eriri kwa iko, na-ezute ihe ruru pasenti 14 nke eriri mkpa gị kwa ụbọchị n'otu nri.
Fiber na-arụ ọrụ nwayọọ nwayọọ na tract digestive, na-abawanye satiety ma na-eme ka ahụ dịkwuo gị mma ruo ogologo oge iji nyere aka belata ibu.
Ọtụtụ nchọpụta anụmanụ ekwenyela na mmetụta bara uru nke blueberries na ọnwụ dị arọ. Ọmụmaatụ, Ejiri otu Nnyocha anụmanụ nke e bipụtara na magazin Cell Science chọpụtara na ihe ọṅụṅụ kranberị gbochiri oke ibu na ụmụ oke na-eri nri nwere oke abụba.
Nnyocha anụmanụ ọzọ nke Cardiovascular Center na Michigan Integrative Medicine Programme mere gosiri na ejikọtara oriri blueberry na mbelata abụba afọ maka oke oke ibu.
Bara uru maka ụbụrụ
Otu n'ime uru ahụike kachasị mma nke blueberries bụ ikike ya ịkwalite ahụike ụbụrụ. Enweela ọtụtụ ọmụmụ na-egosi na iri blueberries nwere ike imeziwanye ebe nchekwa na cognition.
na European Journal of Nutrition Nnyocha e mere n'afọ 2016 na nso nso a nke e bipụtara na Sayensị chọpụtara na iri ihe ọṅụṅụ blueberry mere ka ọrụ ọgụgụ isi dịkwuo mma na ụmụaka 21 ma e jiri ya tụnyere placebo. Nnyocha ọzọ gosiri na ịṅụ ihe ọṅụṅụ blueberry kwa ụbọchị maka izu iri na abụọ mere ka ncheta ndị toro eto dịkwuo mma.
Na mgbakwunye, blueberries jupụtara na antioxidants nke nwere ike ichebe ụbụrụ pụọ na mmebi radical free ma kwalite ịka nká nke ụbụrụ.
Na-ebelata mbufụt
Ọ bụ ezie na mbufụt bụ nzaghachi mgbochi nkịtị nke na-enyere aka ichebe ahụ pụọ na ọrịa na mmerụ ahụ, mbufụt na-adịghị ala ala bụ mgbọrọgwụ nke ọtụtụ ọrịa.
N'ezie, a na-eche na mbufụt na-ebute ọrịa dịgasị iche iche, gụnyere ọrịa cancer, ọrịa autoimmune, ọrịa obi, na ọbụna ịda mbà n'obi.
N'ihi ọdịnaya antioxidant dị elu ya, egosipụtara na blueberries nwere mmetụta mgbochi mkpali dị ukwuu n'ime ahụ.
Nnyocha nyocha tube na 2014 chọpụtara na polyphenols ndị a chọtara na blueberries nyere aka belata ọrụ nke akara dị iche iche nke mbufụt.
Na-akwado mgbaze
gram 3,6 nke eriri kwa iko, gụnyere otu blueberries ma ọ bụ abụọ, nwere ike inye aka gboo mkpa eriri ma na-akwalite nhazi oge na mgbari nri.
Fiber na-agafe traktị nri nri anaghị agbaze ma na-agbakwunye nnukwu stool iji mee ka ị na-adị mgbe niile. Na World Journal of Gastroenterology Otu nyocha lere nsonaazụ nyocha ise wee chọpụta na ịba ụba nke eriri nri nwere ike inye aka ịbawanye ugboro stool na ndị nwere afọ ntachi.
Na-akwalite ahụ ike obi
Nnyocha na-egosi na iri blueberries nwere ike inye aka belata ihe ụfọdụ nwere ike ibute ọrịa obi.
Dịka ọmụmaatụ, nnyocha e mere n'afọ 2015 chọpụtara na iri blueberries kwa ụbọchị maka izu asatọ mere ka ọbara mgbali elu dị ala na akwara akwara na ụmụ nwanyị 48.
na Journal of Nutrition Nnyocha ọzọ e bipụtara na-akọ na mgbakwunye blueberry mere ka mbelata ọbara mgbali elu na oxidized LDL cholesterol, isi ihe abụọ dị ize ndụ maka ọrịa obi, ma e jiri ya tụnyere otu njikwa.
