Berries ne mai cin abinci - high a cikin bitamin C, folic acid, fiber, da phytochemicals. A matsayin wani ɓangare na cin abinci mai kyau, an danganta su da rage cututtukan zuciya na zuciya, ƙwaƙwalwar ƙwaƙwalwa, cutar hawan jini, ciwon daji, kuma yanzu sunada 2 ciwon sukari a cikin maza da mata, bisa ga wani Littafin Labari na Abinci na Oktoba 2010.
Babban Fiber Daidaita da Carbohydrates
Kodayake tushen carbohydrates, abun ciki na fiber na berries yana sanya su kyakkyawan ƙarin adadin abincin ciwon sukari - wanda kusan rabin calories ya kamata ya fito daga carbohydrates.
Lokacin mafi kyau na shekara don saya berries shine lokacin bazara saboda suna cikin kakar kuma zaka sami mafi kyawun farashi. Amma kada ka rantse berries a ko'ina cikin sauran shekara; watch for tallace-tallace a kan sabo ne ko kuma daskararre berries.
Berry Nutrifacts
Kowane ɗayan waɗannan hidimomin berries zai ba ku 60 adadin kuzari da 15 grams na carbohydrate:
- 3/4 kofin blueberries ko blackberries
- 1 kofin raspberries
- 1 da 1/4 kofin dukan strawberries
Yadda za a hada da lambun cikin jikin ku
Ga wasu manyan ra'ayoyin don yin amfani da sabo ne ko daskararre a cikin abincin ku na ciwon sukari:
- Ƙwararruwan berries suna da kyau don ci gaba da hannunka a cikin watanni masu sanyi fiye da lokacin da za ku iya jin dadin sha'awar jin dadi na abincin karin kumallo. Kawai kaɗa dintsi a cikin tukunya yayin da yake dafa abinci ko yayyafa 'ya'yan itatuwa da aka daskare a saman dafa abinci. Rashin zafi na hatsi za ta lalata berries.
- Yi amfani da ɓangaren daskararre (ko sabo ne berries waɗanda ke samun dan kadan) a cikin santsi. Lokacin da aka yi da kiwo mai laushi, siliki tofu, kuma babu wani sukari da aka ƙara, smoothies suna da kyau maye gurbin ci abinci mai cike da ciwon sukari, tare da calcium, fiber, furotin da mai kyau carbohydrates.
- Don gaggawa abincin rana ko abun ciye-ciye, kunna 3/4 kopin berries da 2 tablespoons na almonds ko walnuts zuwa 6 ozo na low-mai yogurt (calories 250: 27 grams na carbohydrate).
- Berries iya yin salatin abincin dare salad kadan dan sha'awa kuma mai gamsarwa. Fara da gilashi 2-gwairan gisas da wasu kayan lambu mai ƙananan carbohydrate kamar barkono, kore wake, broccoli, karas, seleri, kokwamba, namomin kaza ko tumatir. Ƙara 2 haɗin gina jiki, kamar ƙwayar kajin kaza. Top da 3/4 kopin berries da 2 tablespoons na low-mai Italiyanci miya (185 da adadin kuzari, 20 grams na carbohydrate).
- Maimakon syrup, ƙara rabin rabin nau'i na sabo ne berries a matsayin zane-zane don pancakes, waffles, kayan gargajiya na Faransa ko ma kayan abinci irin su brownies ko ice cream.
Recipes wanda yake cikakke ga Berries
- Ciwon sukari na Oatmeal : Ciyayi ne cikakkiyar ƙari ga oatmeal. Wadannan girke-girke guda uku suna yin kyakkyawan zaɓi na karin kumallo.
- Ciwon sukari na Smoothie Recipes : Za'a iya ƙara bishiyoyi ga kowane daga cikin wadannan sassan. Abin farin ciki shine wuri mai kyau don amfani da berries.
- Yadda za a yi Sugar-Free Jam: Kamar yadda kake tafiya ba tare da sukari ba yana nufin ba za ka iya jin dadin wasu jam ba. Koyi yadda zaka yi naka.
- Sugar-Free Fresh Berry Pie Recipe: Wannan girke-girke amfani da sabo ne blackberries da almond ɓawon burodi.
- Sugar-Free Uku-Berry Syrup ko Sauce Recipes: Blueberries, raspberries, da blackberries je cikin wannan miya da yake da kyau ga pancakes ko desserts.