Miraha waa wax aad u sarreeya - sareeya fitamiin C, folic acid, fiber, iyo phytochemicals. Iyadoo qayb ka ah cunto caafimaad leh, waxay ku xiran yihiin halista khatarta cudurrada wadnaha, xusuus la'aanta, cadaadiska dhiigga oo sareeya, kansarka, iyo hadda nooca 2aad ee sonkorowga ragga iyo dumarka labadaba, sida laga soo xigtay Jariidadda Maqaalka Nafaqada.
Fiber Fiber Balances Carbohydrates
Inkasta oo isha laga helayo karbohidraatka, macmacaanka sare ee fawaakihda ayaa ka dhigaya in lagu daro qorshaha cuntada macaanka ee sonkorowga - taas oo qiyaastii kala bar kaloriiyeyaashu ka yimaadaan carbohydrateska.
Waqtiga ugu wanaagsan ee sanadka si aad u iibsato berry waa inta lagu jiro xagaaga sababtoo ah waxay joogaan xilliga oo waxaad heli doontaa qiimaha ugu fiican. Laakiin ha ku dhaarin moyaha inta lagu jiro sanadka intiisa kale; isha ku hayso dukaamada cusub ama la qaboojiyey.
Berry Nutifacts
Mid kasta oo ka mid ah miisaankani wuxuu ku siin doonaa 60 calories iyo 15 garaam oo ah carbohydrate:
- 3/4 koob blueberries ama madow
- 1 koob oo raspberries ah
- 1 iyo 1/4 koob oo strawberries oo dhan
Sida Loo Diyaariyo Khudaarta Cuntada
Halkan waxaa ah fikrado wanaagsan oo loogu talagalay isticmaalka miraha cusub ama la qaboojiyey ee qorshahaaga cuntada ee sonkorowga:
- Berryada barafku waa kuwo aad u fiican in ay gacanta ku hayaan bilaha qaboobaha marka aad laga yaabo inaad ku raaxaysato inaad ku raaxeyso baaquli quraac oo quraac ah. Kaliya ha ku riixin godka dheriga inta uu karsanayo ama ku rusheynayo berry barafaysan on top of cunto kariyey. Kuleylka firilaydu wuxuu ka jarayaa berry.
- Isticmaal miraha la qaboojiyey (ama beruud cusub oo helaya wax yar oo u bislaaday) ee suntan. Marka la sameeyo caanaha dufan-yar, silic-tufu, iyo sonkorta lagu daro, suntan waxay samaysaa bedel macaan oo macaan leh, oo ay ku jirto kalsiyum, fiber, protein iyo carbohydrates wanaagsan.
- Si qaddi degdeg ah ama qashin, ku walaaq 3/4 koob oo beruud ah iyo 2 qaado oo ah badmaalka ama walaaqo 6 wiqiyadood oo caano fadhi ah (250 calories), 27 garaam oo karbohidrat ah.
- Berry wuxuu sameyn karaa salad casho macaan wax yar oo xiiso leh oo qancinaya. Ku bilow salada 2 koob oo caleenta saliidda ah iyo khudaarta kale ee yar-karbohaydhka sida basbaaska, digirta cagaaran, broccoli, karootada, celery, qajaar, boqoshaada ama yaanyada. Ku dar 2 wiqiyadood oo borotiin ah, sida naaska dufanka leh. Ku dar 3/4 koob oo ah nooca berry iyo 2 qaado oo ah dharka tufaaxa yar ee Talyaaniga (185 calories, 20 garaam oo karbohidrat).
- Bedelkii sharoobada, ku dar nus koob oo ah nooca berry ah sida dusha sare ee loo yaqaan 'pancakes, waffles', 'spice toast' ama xitaa macmacaanka sida brownies ama jalaato.
Cunnooyinka ku Dhaqan Beeraha
- Cunnooyinka macaan ee sonkorta leh : Beerta ayaa ah midda ugu fiican ee dabiiciga ah. Saddexda cuntooyinkaas waxay sameeyaan quraac iyo quraac caafimaad leh.
- Cunnooyinka Diabetes Smoothie : Cunnooyinka ayaa lagu dari karaa mid kasta oo ka mid ah kuwan sahlan. Smoothies waa meel fiican oo loo isticmaalo berry la qaboojiyey.
- Sidee loo dhigaa Jam aan-qabin: Maadaama aad sonkorta ku baxdo micnaheedu maaha inaad weli ku raaxeysan karto macaanka. Baro sida aad u sameysan karto.
- Cunto khudrad ah oo la kariyey oo la kariyey: Cunto-qabadani waxay isticmaashaa madow madow iyo qolof ah.
- Khudaar Saddex-Berry ah ama Qorshe Shiidan: Blueberries, raspberries, iyo blackberries u galaan suugaan taas oo u fiican for canjeelada ama macmacaanka.