Iibhereji ziindawo eziphezulu zokutya kwi-vitamin C, i-folic acid, i-fibre kunye neeprotochemicals. Njengengxenye yokutya okunempilo, baye badibana nomngcipheko we-cardiovascular disease, ukulahleka kwememori, ukunyamezela kwegazi, umhlaza, kwaye ngoku uthayiphe i-2 yeswekile kwindoda kunye nabasetyhini, ngokutsho kwe-Oktobha 2010.
Amanqanaba aphezulu eFiber Fiber kwiCarbohydrates
Nangona umthombo we-carbohydrates, umxholo ophezulu we-berries wenza ukuba udibaniso oluhle kakhulu kwisicwangciso sesidlo sesifo sikashukela - malunga nesiqingatha seekhalori kufuneka sivela kwi-carbohydrates.
Ixesha elifanelekileyo lokuthenga amajikijolo ngethuba lehlobo kuba lixesha kwaye uza kufumana intengo efanelekileyo. Kodwa ungafungi amajikijolo kuwo wonke unyaka; ujonge ukuthengisa kwiijikijolo ezitsha okanye eziqingqiweyo.
Berry Nutrifacts
Ngamanye ama-servings of berries aya kukunika iikhalori ezingama-60 kunye ne-15 gram ye-carbohydrate:
- 3/4 indebe ye-blueberries okanye iberberries
- 1 inkomishi raspberries
- I-1/4 indebe i-strawberries
Indlela yokuHlanganisa amaBrodwe kwiSidlo sakho
Nazi ezinye iingcamango ezinzulu zokusebenzisa amajikijolo amnandi okanye amaqabunga kwizicwangciso zesidlo sakho sesondlo:
- Amajikijolo athile afanelekile ukuba ahlale ebudeni beenyanga ezinzima xa unokuba uthanda ukufumana isitya sokutya okutshisayo kwasekuseni. Vela nje into encinane kwisitya ngelixa upheka okanye ufefe amaqabunga amaqabunga ngaphezulu kwesidlo esiphekiweyo. Ukufudumala kwesikhalazo kuya kutshabalalisa amajikijolo.
- Sebenzisa amajikijolo amaqabunga (okanye amajikijolo amnandi atyalayo) kwi-smoothies. Xa kwenziwa nge-milk fat-fat, i-token silken, kunye neeshukela ezongezelelweyo, i-smoothies yenza i-sugar-substituted replacement, ephethe i-calcium, i-fibre, iprotheni kunye ne-carbohydrate enhle.
- Ngomso wokutya ngokukhawuleza okanye ukutya okumnandi, gubungela indebe ye-3/4 yeeriteji kunye neepunipoli ezi-2 zama-alimondi okanye i-walnuts kwi-ounces ezi-6 ze-fat yogurt (ii-calori ezingama-250; iigragram ezingama-27 ze-carbohydrates).
- Amajikijolo angenza isaladi sesidlo sesidlo sesondlo esincinci kwaye sinelisekile. Qala nge-2-indebe ye-lettuce imifuno kunye neminye imifuno ephantsi ye-carbohydrate efana nepelepele, iimbotyi eziluhlaza, i-broccoli, izaqathe, isiliva esidliwayo, ikhukhamba, amakhowe okanye utamatisi. Hlanganisa ii-ounces ezimbini zeprotheni, njengengxube enkuni yenkukhu. Phezulu ngekhabe ye-3/4 yeeriteji kunye neepuni ezi-2 zeengubo ezincinci zaseTaliyane (ii-calories eziyi-185; i-gram e-20 ye-carbohydrate).
- Esikhundleni sesiraphu, yongeza i-cup cup ye-berries entsha njenge-topping yakho ye-pancake, i-waffles, isithambiso saseFransi okanye i-dessert njenge-brownies okanye ice cream.
Iiresiphi ezifezekileyo ngeebhere
- I-Diabetic I-Oatmeal Recipes : Iibroji yongezelela ngokuthe ngqo kwi-oatmeal. Ezi zintathu zokupheka zikhetha ukhetho oluhle, olusempilo kwasekuseni.
- I-Diabetic I-Smoothie Recipes : Iingqolowa zinokudibaniswa nakweliphi na le smoothies. I-Smoothies yindawo enhle yokusebenzisa amajikijolo amaqabunga.
- Indlela Yokwenza I-Jam Yongenayo I-Sugar: Ngenxa yokuba ungenawo ushukela akuthethi ukuba awukwazi ukufumana ujamu. Funda indlela yokwenza yakho.
- Recipe-Free Free Fresh Berry Pie Recipe: Le recipe isebenzisa ama-blackberries amasha kunye ne-almond crust.
- Isiraphu esine-Sugar-Free ye-Berry okanye i-Sauce Recipe: Ama-blueberries, ama-raspberries kunye nama-blackberries angene kule sauce eninzi i-pancake okanye i-dessert.