Micheka yakawanda-yakakura-yakakura mu vitamini C, folic acid, fiber, uye phytochemicals. Sezvimwe chikamu chekudya kwakanaka, vakave vachibatanidza nehuwandu hwehutano hwehutano hwepfungwa, kukanganwa kwepfungwa, kukonzerwa kweropa, kenza, uye iko zvino inonzi 2 chirwere cheshuga muvarume nevakadzi, maererano neOctober 2010 Journal of Nutrition article.
High Fiber Kuenzanisa kweCarbohydrates
Kunyange zvazvo iri gorosi yemakrohydrates, iyo yakakura-fibhi yakagadzirwa nemakroberiti inoita kuti iwedzere kuwedzera kune chirongwa chekudya cheshuga - iyo inenge hafu yekoriyori inofanira kuuya kubva kumakrohydrates.
Nguva yakanakisisa yegore kutenga mabriji ndeye zhizha nekuda kwekuti vari mumwaka uye iwe uchawana mutengo wakanakisisa. Asi usapika majiroji mukati megore rose; Tarisa kutengesa pamajiro matsva kana echando.
Berry Nutrifacts
Chimwe nechimwe chezvinhu izvi zvinoshandiswa majikiji zvichakupa makori 60 uye 15 magamu e-carbohydrate:
- 3/4 kapu yeblueberries kana macheri
- 1 cup raspberries
- 1 uye 1/4 mukombe wakazara sitirobheni
Nzira Yokubatanidza Bhariri Muchidya Chako
Heano mamwe mazano makuru ekushandisa michero yakachena kana yechando muzvirongwa zvako zvekudya zvine chirwere cheshuga:
- Majiroji akaomeswa akanaka kuti arambe achifamba mumwedzi yakaoma apo iwe ungave wakanyanya kufarira kunakirwa ndiro yekutya kwekudya kwekudya kwekudya. Kungosvina zvishoma muhari iyo iri kubika kana kusasa ma berries echando pamusoro pekubika kubika. Kupisa kwechibage kunoparadza majiki.
- Shandisa majikiji akaomeswa (kana maworoji matsva ari kuwana zvishoma-akaibva) mu smoothies. Kana yakagadzirwa nemafuta akacheka-mafuta, sarken tofu, uye pasina shuga yakawedzerwa, smoothies inogadzira zvakanakisisa kudya kwechirwere cheshuga, yakazara ne calcium, fiber, proteine uye yakanaka makhahydrates.
- Kuti uwane kudya kwemasikati nokukurumidza, kusvitsa 3/4 kapu yemakoroti uye 2 tablespoons emarmonds kana walnuts mumashizha matanhatu emafuta e-low fat (250 makoriori 27 gramu yemakrohydrate).
- Mheji inogona kuita chirwere cheshuga chekudya kwemashuga zvishoma zvinonakidza uye zvinogutsa. Tanga ne 2-kapu yekate yevirusi yemichero nemimwe midhi-carbohydrate mishonga yakadai semapuropiti, mahairi vemafuta, broccoli, karoti, celery, cucumber, mushwa kana tomato. Wedzera maawa maviri emupuroteni, senzombe yakakangwa. Pamusoro ne 3/4 kapu yejikiji uye 2 maspuni ezvokudya zveAtaly zvakaderera (185 makoriori; 20 gramu yemakrohydrate).
- Panzvimbo yehushira, wedzera hafu-mukombe wemuchero mutsva sehomwe yako yepancake, waffles, chechi yeFrance kana kunyange kuswa saiyo brownies kana ice cream.
Mapapiro Anokwana Zvidimbu
- Chirwere cheshuga Oatmeal Recipes : Miti yakawanda ndiyo yakakwana kuwedzera kune oatmeal. Aya mapoka matatu anogadzira zvakanaka, utano hwakanaka hwekudya kwemangwanani.
- Dhiyabhorosi Smoothie Recipes : Miti inogona kuwedzerwa kune chero ipi zvayo ye smoothies. Smoothies inzvimbo yakanaka yekushandisa michero yakaoma.
- Nzira Yekuita Shuga-Yakasununguka Jam: Nemhaka yokuti iwe unoenda kusina shuga hazvirevi kuti iwe haugoni kufara jam. Dzidza kuti ungazviita sei.
- Sugar-Free Fresh Berry Pie Recipe: Iri recipe rinoshandisa mutsva uye maarmond.
- Ushu-Huna Matatu-Berry Sirasi kana Recipe yeSuroce: Blueberries, raspberries, uye mabizinga anoenda muuyu uhwu huri hwakanaka hwepakakeke kana mashokiti.