Uyenza njani iBlueberry Cake Iiresiphi zeBlueberry

I-Blueberries yinto ebizwa ngokuba yi-superfood, inika iindidi zeevithamini kunye neeminerali kunye nee-antioxidants ezibalulekileyo. Ikhusela ukuguga kunye nomhlaza.

Isiqhamo sinokutyiwa sikrwada, sisitsha okanye somisiwe, okanye songezwe kwezinye iiresiphi. Nazi ezimnandi iiresiphi zeblueberry muffin...

Iiresiphi zekhekhe zeBlueberry

Ikeyiki entsha yeBlueberry

izinto

• amaqanda ama-2
• I-1 iglasi yeswekile
• ¾ ikomityi yeoli
• Iikomityi ezimbini zobisi
• Isiqingatha seglasi yejusi yelamuni
• umgubo kangangoko
• Iitipuni ezi-2 zesoda yokubhaka okanye i-1 ithispoon yomgubo wokubhaka
• I-1 indebe ye-blueberries entsha, ihlanjwe kwaye igaywe ngomgubo
• ukungunda ikeyiki square

Kwenziwa njani?

– Tshisa i-oven ukuya kwi-175 degrees.

– Betha amaqanda obushushu begumbi kunye neswekile de kube namagwebu. 

– Yongeza ubisi, ioyile kunye nejusi yelamuni kwaye ujiwuze kancinci. 

– Xuba umgubo kunye nesoda yokubhaka eludaka uze uqhubeke ubhuqa. 

– Ekugqibeleni, yongeza i-blueberries ehlanjwe kunye nomgubo, xuba umxube ngoncedo lwecephe kwaye ugalele kwi-mold cake cake.

– Beka ikeyiki eziko.

- KONWABELE UKUTYA KWAKHO!

Iresiphi yekhekhe leBlueberry

izinto

• 1 iglasi yamanzi umlinganiselo weoli
• Iikomityi ezimbini zobisi
• I-1 iglasi yeswekile
• Iiglasi ezi-3 zomgubo
• 1 ilamuni
• amaqanda ama-3
• 1 isitya se-walnuts 
• 1 ithisipuni yeblueberries
• Ipakethi e-1 yevanilla
• 1 ipakethe yokubhaka powder

Kwenziwa njani?

– Thatha iglasi e-1 yeswekile, amaqanda kwisitya kwaye ujiwuze kakuhle. Emva koko yongeza ubisi kunye neoli. 

– Hlikihla umphandle welamuni enye kumxube.

Yongeza ipakethi enye ye-vanilla kunye nesitya esinye se-walnuts kwaye udibanise. Yongeza umgubo, yongeza i powder yokubhaka kwaye udibanise. 

– Xuba amaqunube afakwe umgubo ngecephe.

– Emva kokuthambisa umngundo wekeyiki, galela umxube owenze kwimold yekeyiki. Bhaka kwi-oven ye-180 ° yangaphambili kwimizuzu engama-30. 

- KONWABELE UKUTYA KWAKHO!

Ikhekhe leBlueberry emanzi

izinto

• amaqanda ama-3
• 1 iikomityi iswekile granulated
• Iikomityi ezimbini zobisi
• 1 ikomityi yeoli
• Ipakethi e-1 yevanilla
• 1 ipakethe yokubhaka powder
• Iipunipoli ezi-8 zomgubo
• Iipunipoli ezi-4 ze-cocoa
• ukuya kuthi ga kwi-1 teaspoon yeblueberries

Kwezi zingentla;

• Iikomityi ezimbini zobisi
• Iipuniponi ezi-2 zeswekile ye-granulated
• 1 iisupuni zepuni zecocoa

Kwenziwa njani?

Okokuqala, xuba amaqanda kunye noshukela de abe mhlophe. 

– Emva koko yongeza ubisi ne-oyile uze ujiwuze kwakhona. 

– Okokugqibela, yongeza umgubo, ikokho, ivanila, umgubo wokubhaka kunye namaqunube uze udibanise.

- Thela kwi-mold yokugcoba kwaye ubhaka kwi-oven eshushu ngaphambili kwi-170 degrees imizuzu engama-40. 

Emva kokuyisusa kwi-oveni, yiyeke ikeyiki iphumle imizuzu eli-10 ukuze ifumane ubushushu bayo bokuqala. 

Ngakolunye uhlangothi, faka iipunipoons ezi-1 zeshukela kunye ne-2 isipuni se-cocoa kwi-1 iglasi yobisi kwaye udibanise. 

– Yigalele kwikeyiki ephumlileyo kwaye uyiphakele emva kokuba ipholile. 

- KONWABELE UKUTYA KWAKHO!

Ikhekhe leBlueberry yeChocolate

izinto

• amaqanda ama-3
• I-1 iglasi yeswekile
• 2.5 – 3 iikomityi zomgubo
• 1 ivanilla
• 1 umgubo wokubhaka
• 1 iglasi yamanzi umlinganiselo weoli
• Iikomityi ezimbini zobisi
• 1 indebe yeblueberries
• Isiqingatha seglasi yeetships zetshokolethi

kwi

• Isosi yetshokholethi (ukhetho)

Kwenziwa njani?

– Betha amaqanda ama-3 kunye neswekile de kube namagwebu. 

– Emva koko yongeza ioyile, ivanilla, iglasi e-1 yobisi kunye ne-whisk. Emva koko yongeza umgubo ococekileyo kunye ne-baking powder. 

– Gafa amaqunube kunye neechips itshokolethi kumgubo. Yithulule kwi-tray yokugcoba ngaphandle kokuxuba kakhulu kwaye ubhake kwi-oven kwi-150-160 degrees malunga neyure eli-1. 

– Emva kokupheka, ungalungiselela kwaye ugalele isosi yetshokholethi kuyo. 

- KONWABELE UKUTYA KWAKHO!

Ikhekhe lemon yeBlueberry eyomileyo 

izinto

• amaqanda ama-3
• 1 iikomityi zeswekile
• Iikomityi ezimbini zobisi
• 1 iglasi yamanzi umlinganiselo weoli
• Iiglasi ezi-3 zomgubo
• 1 ipakethe yokubhaka powder
• 1 ipakethe yeswekile ye-vanilla
• I-1 indebe ye-blueberries eyomileyo
• 1 ilamuni

Kwenziwa njani?

– Okokuqala, betha amaqanda kunye neswekile de ajike abe mhlophe, emva koko yongeza ubisi kunye ne-oyile kwaye uqhubeke u-whisking.

– Yongeza umgubo, umgubo wokubhaka kunye neswekile yevanila uze udibanise ngesantya esiphakathi somxube de ube ulwelo lufana.

– Gcoba i-rind ye-lemon kuyo, yongeza i-blueberry, xuba, ugcobe i-mold yekhekhe, uyifake, uyibeke kwi-oven eshushu ngaphambi kwe-175 degrees. 

Emva kwemizuzu engama-45, ikhekhe lakho lilungile. 

- KONWABELE UKUTYA KWAKHO!

Ikhekhe leBlueberry

izinto

• 1 ikomityi yeyogathi enamafutha aphantsi
• Iipunipoli ezi-3 zeoli
• Iqanda eli-2 elimhlophe
• Isiqingatha seglasi yeswekile
• I-1 kunye nesiqingatha sekomityi yomgubo
• i-zest ye-1 lemon
• 2 ithisipuni ye powder yokubhaka
• ½ ithisipuni yesoda yokubhaka
• I-¼ yetisipuni yetyuwa
• I-1 kunye nesiqingatha sekomityi ye-blueberries entsha okanye efriziwe (ukuba usebenzisa i-frozen, vumela ukuba inyibilike ngaphambi kokuba uyifake kwikhekhe.)

Kwenziwa njani?

– Xuba iyogathi, ioyile, iqanda elimhlophe kunye neswekile kwisitya sokuxuba.

-Yongeza ezinye izithako ngaphandle kwamaqunube kwaye udibanise.

– Yongeza amaqunube kwaye udibanise ngononophelo.

- Galela izithako kwi-mold cake okanye i-tray kwaye ubhake kwi-oven nge-175 degrees imizuzu engama-45.

Emva kokuba iphumile e-oveni, yiyeke ihlale imizuzu eli-10 kwaye uyinqunqe.

- KONWABELE UKUTYA KWAKHO!

Ziziphi iingenelo zeBlueberry?

Iphezulu kwi-antioxidants

Ii-Antioxidants ziikhompawundi ezilwa neeradicals zasimahla kwaye zibonelela ngeenzuzo ezininzi zempilo. I-Antioxidants ayithinteli kuphela umonakalo weseli kodwa ikhusela kwiintlobo ezininzi zezifo ezingapheliyo, ezifana nomhlaza, isifo senhliziyo kunye nesifo seswekile.

IiblueberriesNgomnye wemithombo engcono kakhulu ye-antioxidants.

Uphononongo olwenziwe e-China luthelekisa amandla e-antioxidant yamaqunube, amaqunube amnyama, kunye namaqunube kwaye yafumanisa ukuba iiblueberries azinayo nje eyona nto iphezulu ye-antioxidant, kodwa ikwaneentlobo ezininzi ze-antioxidants, kubandakanya i-phenols, i-flavonoids, kunye ne-anthocyanins.

ulwa nomhlaza

Uphando lwakutsha nje lufumene iziphumo ezinomtsalane malunga nekhono leblueberries ukukhusela kwiintlobo ezithile zomhlaza.

Ngokomzekelo, uphando olwenziwe ngo-2010 lubonisa ukuba i-bilberry extract yakwazi ukuthintela ukukhula kunye nokusasazeka kweeseli zomhlaza webele, okwenza i-blueberry extracts ezinokuthi zibe zizixhobo zokulwa nomhlaza. 

Ngokufanayo, uphando olwenziwe ngo-2007 lubonise ukuba ijusi ye-blueberry ephantsi ye-blueberry yanciphisa ukukhula kweentlobo ezininzi zomhlaza, kuquka isisu, i-prostate, amathumbu kunye neeseli zomhlaza wamabele.

Inceda ukunciphisa umzimba

Amaqunube aneekhalori eziphantsi, kodwa abonelela nge-3.6 grams yefiber ngekomityi nganye, edibana ukuya kuthi ga kwi-14 lepesenti yeemfuno zakho zemihla ngemihla zefiber kwinkonzo enye.

Ifayibha isebenza ngokucothayo kumjelo wokwetyisa, inyusa ukuhlutha kwaye ikwenza uzive ugcwele ixesha elide ukunceda ukwehla kobunzima.

Izifundo ezininzi zezilwanyana ziqinisekisile imiphumo emihle ye-blueberries ekulahlekeni kwesisindo. Umzekelo, PLoS One Uphononongo lwezilwanyana olupapashwe kwijenali yeCell Science yafumanisa ukuba ijusi yecranberry ithintele ukutyeba kakhulu kwiimpuku ezondla ukutya okunamafutha aphezulu.

Olunye uphando lwezilwanyana oluqhutywe yi-Cardiovascular Centre kunye ne-Michigan Integrative Medicine Programme lubonise ukuba i-blueberry intake idibene nokunciphisa isisu kwiigundane ezigqithiseleyo.

Iluncedo kwingqondo

Enye yezona zinto zinomdla kwimpilo yeblueberries kukukwazi ukukhuthaza impilo yengqondo. Kukho izifundo ezininzi ezibonisa ukuba ukutya i-blueberries kunokuphucula imemori kunye nokuqonda.

kwi-European Journal of Nutrition Uphononongo lwakutsha nje luka-2016 olupapashwe kwiSayensi lufumanise ukuba ukutya isiselo esiluhlaza kuphucule ukusebenza kwengqondo kubantwana abangama-21 xa kuthelekiswa ne-placebo. Olunye uphando lubonise ukuba ukusela ijusi yeblueberry yonke imihla kwiiveki ezili-12 kuphucule inkumbulo yabantu abadala.

Ukongeza, iiblueberries zilayishwe ngama-antioxidants anokukhusela ubuchopho kumonakalo omkhulu wasimahla kunye nokukhuthaza ukuguga kwengqondo okunempilo.

Yehlisa ukudumba

Nangona ukuvuvukala kuyimpendulo ye-immune eqhelekileyo enceda ukukhusela umzimba kwizifo kunye nokulimala, ukuvuvukala okungapheliyo kuyingcambu yezifo ezininzi.

Enyanisweni, ukuvuvukala kucingelwa ukuba negalelo kwiintlobo ezininzi zezifo, kuquka umhlaza, ukuphazamiseka kwe-autoimmune, isifo senhliziyo, kunye nokudakumba. 

Ngombulelo kumxholo wayo ophezulu we-antioxidant, i-blueberries ibonakaliswe ukuba inempembelelo ebalulekileyo yokuchasana nokuvuvukala emzimbeni.

Uphononongo lwe-tube yovavanyo kwi-2014 yafumanisa ukuba i-polyphenols efunyenwe kwi-blueberries yanceda ukunciphisa umsebenzi wamanqaku ahlukeneyo okuvuvukala. 

Ixhasa ukwetyisa

I-3,6 grams yefiber ngekomityi nganye, kubandakanywa iblueberries enye okanye ezimbini, inokunceda ukuhlangabezana neemfuno zefiber ngelixa ikwakhuthaza rhoqo kunye nokugaya okunempilo.

Ifayibha idlula kwindlela yokwetyisa ingagaywanga kwaye yongeza isambuku kwisitulo ukukugcina rhoqo. KwiJenali yeHlabathi yeGastroenterology Olunye uphononongo lujonge iziphumo zezifundo ezintlanu kwaye lwafumanisa ukuba ukonyusa ifayibha yokutya kunokunceda ukwandisa ukuphindaphinda kwesitulo kwabo banokuqhina.

Ikhuthaza impilo yentliziyo

Uphononongo lubonisa ukuba ukutya iiblueberries kunokunceda ukunciphisa umngcipheko wesifo sentliziyo.

Uphononongo luka-2015, umzekelo, lufumanise ukuba ukutya iiblueberries mihla le iiveki ezisibhozo kubangele uxinzelelo lwegazi olusezantsi kunye nokuqina komthambo kubafazi abangama-48.  

kwiJenali yeZondlo Olunye uphando olupapashiweyo luchaze ukuba i-blueberry supplementation yabangela ukunciphisa okukhulu kwixinzelelo lwegazi kunye ne-oxidized LDL cholesterol, izinto ezimbini ezinobungozi besifo senhliziyo, xa kuthelekiswa neqela lokulawula.