Acai Bowls Kune Hutano Here? MaCalori uye Chikafu

Zvemukati

• Nutrient-dense
• Akapfuma mune antioxidants
• Yakakwirira mushuga uye macalorie
• Kugadzira sei acai mbiya
• Chinokosha
• Kudya Kunopa Utano Kugadzirira Pfungwa dzeKudya kwemangwanani uye Kupfuura

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Mumakore achangopfuura, acai mbiya dzave imwe yeakanyanya hyped-up hutano chikafu pamusika.

Ivo vakagadzirirwa kubva kune yakachenwa acai majiroji - ayo ari michero yakasimwa muCentral neSouth America - uye anoshanda se smoothie mundiro kana girazi, rakaputirwa nemichero, nzungu, mhodzi, kana granola.

Inozivikanwa nemavara avo akajeka, kugadzirwa kwakasviba, uye kuita kwakawanda, acai mbiya dzinoitwa senge antioxidant-yakapfuma superfood. Kune rimwe divi, iyo ndiro inogona kuve yakakwira macalorie uye yakawedzera shuga, uye vamwe vanoti inogona kukuvadza zvakanyanya kupfuura zvakanaka kana zvasvika kune hutano hwako.

Chinyorwa ichi chinonyatso tarisa mabhenefiti nezvikanganiso zveacai mbiya kuti uone kuti vane hutano here.

Nutrient-dense

Nhoroondo yehutano yeacai mbiya yako inosiyana zvichienderana nemidziyo inoshandiswa.

Izvo zvakati, mbiya zhinji dzakakwira mune fiber, antioxidants, uye micronutrients senge vhitamini C, manganese, uye potasium.

Zvekureva, 6-ounce (170-gramu) acai mbiya inogona kunge iine zvinotevera mishonga ():

• Makorori: 211
• Mafuta: 6 magiramu
• Mapuroteni: 3 magiramu
• Carbs: 35 magiramu
• Shuga: 19 magiramu
• Fiber: 7 magiramu

Nekudaro, mhando dzekutengesa dzinowanzouya muzvikamu zvakakurisa uye dzinogona kuve nemazana mazana matanhatu emakori uye 75 magiramu eshuga mukushandira kumwe chete, zvichienderana nekuti ndeapi matopu aunosarudza.

Pamusoro pemabriji eacai, mbiya dzeacai dzinowanzo kuve nemimwe michero yakaita semastrawberry, bhuruu, uye mabhanana (,,).

Michero iyi inopa mavitamini C uye manganese, ese ari maviri anoita seantioxidants inochengetedza maseru ako kubva kukuvara kweiyo oxidative inokonzerwa nemakomputa anokuvadza anozivikanwa semahara radicals (,).

Iwo zvakare akakwirira mu potassium, chinhu chakakosha chinovaka muviri icho chinogadzirisa huwandu hweropa uye inodzivirira pamamiriro akaita sekurasikirwa kwemapfupa ane hukama nezera uye mabwe eitsvo ().

Kunyangwe chimiro chemuviri chichisiyana zvichienderana nemidziyo inoshandiswa, mbiya zhinji dzeacai dzakakwira mu fiber, antioxidants, uye mavitamini nemamineral, senge vhitamini C, manganese, uye potasium.

Akapfuma mune antioxidants

Acai ma berries akakwirira muma antioxidants ayo anobatsira kudzikisira mahara radicals kudzivirira kukuvara kune ako maseru ().

Kwayedza-chubhu ongororo inoratidza kuti acai majiroji anonyanya kukwirisa mumakomponi emiti anozivikanwa seanthocyanins, kusanganisira chaiwo mhando senge cyanidin 3-glucoside uye cyanidin 3-rutinoside (,).

Mune kumwe kuongorora, kudya acai pulp uye maapuloauce akawedzera mazinga e antioxidants muropa mune gumi nevaviri vakuru vane hutano mukati memaawa makumi maviri nemana ().

Zvidzidzo zvevanhu uye zvemhuka zvinoratidza kuti acai majiroji anogona kubatanidzwa nekudzikisa cholesterol mazinga, zvirinani kushanda kwehuropi, uye kudzikira kenza yekenza yekoloni kukura nekuda kweiyi antioxidant zvemukati (,,).

Acai majiroji akakwirira mune antioxidants uye anga achifambidzana neanoverengeka hutano mabhenefiti muvanhu nemhuka zvidzidzo.

Yakakwirira mushuga uye macalorie

Acai mbiya dzinowanzo kuve nekuwedzera matopu semichero, nzungu, mhodzi, uye granola.

Kunyange zvinhu izvi zviine hutano pachavo, zviri nyore kuti upfuure neako toppings uye wochinje chinwiwa chine hutano kuva chakakwirira chekoriori.

Zvakare, acai ndiro dzakatengwa kubva kuzvitoro neresitorendi dzinowanzo kutengeswa mumatanho makuru, dzimwe nguva dziine maviri kana matatu servings mundiro imwe.

Kudya macalorie akawanda kupfuura aunoshandisa zuva rega rega kunogona kubatsira mukuwedzera uremu nekufamba kwenguva ().

Uyezve, mbiya dzakagadzirirwa zvekutengesa acai dzakakwira mushuga. Pamusoro pekupa mukuremerwa, kushandisa shuga yakawandisa kunogona kukurudzira kukura kwechinetso chechiropa, chirwere chemwoyo, uye mhando 2 chirwere cheshuga ().

Idzo dzichangoburwa Dhairekitori Dhairekitori kumaAmerican dzinokurudzira kudzora yako yezuva nezuva yakawedzerwa shuga kunwa isapfuure gumi nemaviri mashupuni kune avo vanotevera 2,000-koriori chikafu, icho chakaenzana nezve 48 magiramu eshuga ().

Ingori imwe chete -6-ounce (170-gramu) acai mbichana mapake mukati megumi nerimwe magiramu eshuga yakawedzerwa, kana ingangoita 23% yemuganhu wezuva nezuva ().

Acai mbiya - kunyanya idzo dzakagadzirirwa zvekutengesa - dzakakwira macalorie neshuga, izvo zvinogona kubatsira mukuwedzera huremu uye nenyaya dzehutano senge matambudziko echiropa, chirwere chemwoyo, uye mhando 2 chirwere cheshuga.

Kugadzira sei acai mbiya

Imwe yedzakanakisa nzira dzekutora mukana kune mazhinji anogona hutano mabhenefiti eacai mbiya ndeyekuita yako.

Tanga nekusanganisa unsweetened, chando acai purée kana acai poda nemvura shoma kana mukaka kuti uite hwaro hweacai mbiya yako.

Tevere, wedzera zvaunosarudza zvetopping, senge yakachekwa michero, cacao nibs, kana coconut flakes. Uyezve, funga kuwedzera ako aunofarira nzungu, mbeu, kana nati ruomba kusimudzira mapuroteni zviri mundiro yako, kukuchengetedza uchinzwa kuzere kwenguva yakareba ().

Izvo zvakati, ive shuwa yekuchengeta ako ekukwirisa mune zvine mwero uye kudzikamisa yakakwira macalorie sarudzo kana iwe uri kutsvaga kudzikira uremu.

Iwe unogona zvakare kuyedza kusanganisa mimwe magidhi senge kare kana sipinashi mukati mehombekombe yeako acai mbiya yekukwirisa kukosha kwayo kwehutano zvakanyanya.

Chekupedzisira, yeuka kuongorora yako saizi saizi kuti uchengetedze kudya kwako shuga, carbs, uye macalorie ari pasi pesimba.

Kugadzira yako yega acai mbiya kumba kunogona kuwedzera mikana inogona kuve yehutano. Ive neshuwa yekuchengeta toppings yako zvine mwero uye woongorora yako chikamu masayizi.

Chinokosha

Acai ndiro dzakagadzirwa kubva kuacai michero uye kazhinji zvinowedzerwa michero, zvobva zvasungirwa nemidziyo yakaita semichero, nzungu, mhodzi, uye granola.

Kunyangwe ihwo hune huturu hwakakora uye hwakapfuma muma antioxidants, mhando dzekutengesa dzinowanzo kutengeswa muzvikamu zvakakura uye dzinogona kunge dzakakura mushuga yakawedzerwa uye macalorie.

Kugadzira yako yega acai mbiya kumba kunogona kubatsira iwe kuyera zvikamu zvako uye ndiyo nzira yakanaka yekutora izvo zvauri kuisa mundiro yako.

Kana iwe uchida kugadzira yako yega acai mbiya, unogona kuwana acai poda mune zvepamusoro zvitoro uye online.

Kudya Kunopa Utano Kugadzirira Pfungwa dzeKudya kwemangwanani uye Kupfuura