Amajikijolo ayi-superfood - aphezulu ku-vitamin C, i-folic acid, i-fiber, nama-phytochemicals. Njengengxenye yokudla okunempilo, baye baxhunyaniswa nomngcipheko wokunciphisa isifo senhliziyo, ukulahlekelwa inkumbulo, ukucindezeleka kwegazi, umdlavuza, futhi manje uthayiphe u-2 wesifo sikashukela kulawo madoda nabesifazane, ngokwemibhalo ka-Okthoba 2010 ethi Journal of Nutrition.
Izilinganiso eziphezulu ze-Fiber ama-carbohydrate
Nakuba umthombo wama-carbohydrate, okuqukethwe okuphezulu kwe-friji ama-berries kwenza kube ngcono kakhulu ekuhleleni uhlelo lokudla lwesifo sikashukela - okungenani ingxenye yesigamu sekhalori kufanele ivela kuma-carbohydrate.
Isikhathi esihle kakhulu sonyaka sokuthenga amajikijolo yisikhathi sehlobo ngoba sisezinkathini futhi uzothola intengo engcono kakhulu. Kodwa ungafungi amajikijolo kulo lonke unyaka; bukela ukuthengiswa kwamajikijolo amasha noma amaqanda.
I-Berry Nutrifacts
Ngamunye walawa ma-berries uzokunika ama-calorie angu-60 kanye nama-gramu angu-15 we-carbohydrate:
- 3/4 indebe blueberries noma ama-blackberries
- 1 inkomishi raspberries
- I-1/4 indebe i-strawberry yonke
Indlela Yokufaka Ama-Berries Esidlweni Sakho
Nazi eminye imibono emihle yokusebenzisa amajikijolo amasha noma amaqanda ezinhlelweni zakho zokudla zesifo sikashukela:
- Amajikijolo afriziwe amnandi ukuhlala ezinyangeni ezinzima lapho ungase uthandeke kakhulu ukujabulela isitsha sokusanhlamvu kwasekuseni okushisayo. Vele usho into encane ebhodweni ngenkathi epheka noma ufafaza amajikijolo amaqhwa phezulu kwesidlo esiphekiwe. Ukushisa kwe-cereal kuzosusa amajikijolo.
- Sebenzisa amajikijolo amaqhwa (noma amajikijolo amasha athola kancane kancane) ku-smoothies. Uma kwenziwa nge-milk fat-fat, i-token silken, futhi akukho ushukela oweneziwe, i-smoothies yenza isisindo esihle sokudla sikashukela, egcwele i-calcium, i-fibre, amaprotheni nama-carbohydrate amahle.
- Ukuze uthole ukudla kwasekuseni okusheshayo noma okunamandla, gubha indebe ye-3/4 yamajikijolo nezipuni ezimbili zama-alimondi noma ama-walnuts zibe ama-ounces angu-6 e-yogurt aphansi-ama-kilojoule angu-250; ama-gramu angu-27 we-carbohydrate.
- Amajikijolo angenza isaladi sesidlo sikashukela esithakazelisayo nakakhulu. Qala ngesisekelo se-2-indebe ye-ulethisi imifino kanye neminye imifino ephansi-carbohydrate efana nepelepele, ubhontshisi obuluhlaza, broccoli, izaqathe, isilimo esidliwayo esinamagatsha anamanzi, ikhukhamba, amakhowe noma utamatisi. Engeza ama-ounces amabili amaprotheni, njengebele elikhuni yenkukhu. Okuphezulu ngekhabe elingu-3/4 lamajikijolo nezipuni ezimbili zokugqoka amafutha ase-Italian aphansi (ama-kilojoule angu-185; amagremu angu-20 we-carbohydrate).
- Esikhundleni sesiraphu, engeza isigamu sehafu samajikijolo amasha njenge-topping yakho yama-pancake, ama-waffles, isinkwa seFrance noma ngisho nama-dessert njengama-brownies noma i-ayisikhilimu.
Ukupheka Okuphelele Ngama-Berries
- I-Diabetes Oatmeal Ungadliwa : Amajikijolo yi-addition ephelele ye-oatmeal. Lezi zokupheka ezintathu zenza okukhethwa kukho kwasekuseni okuhle, okunempilo.
- Isifo sikashukela Smoothie Ungadliwa : Amajikijolo anganyelwa kunoma iyiphi yalezi smoothies. Ama-smoothie yindawo enhle yokusebenzisa amajikijolo amaqhwa.
- Indlela Yokwenza IJam Yokukhululeka Okushukela: Ngenxa yokuthi uhamba ushukela akusho ukuthi awukwazi ukujabulela ujamu. Funda ukuthi ungenza kanjani.
- I-Recipe ye-Fresh Berry Pie Yama-Sugar-Free: Le recipe isebenzisa ama-blackberries amasha kanye ne-almond crust.
- I-Sugar Free Free-Three Berry Isiraphu Noma I-Sauce Recipe: Ama-blueberries, ama-raspberries nama-blackberries angena kulolu sauce oluhle kakhulu ngama-pancake noma e-dessert.