Summer Ntụziaka: bluuberi jam na chia osisi

Ọtụtụ ụdị nke jam, nke nwere ike kwadebere, bụ dị ụtọ nke ukwuu, na e nwere a mere: jams bụkwanụ esichara sugar. Iji nweta anọgidesi nke mkpụrụ jam ma ọ bụ jelii, ha ga-esiri na sugar na pectin tọhapụrụ. N'ezie, ị pụrụ ịzụta ya na mgbakwunye na ibelata ego nke sugar na okokụre ngwaahịa.

Ma ka na-eme ihe n'eziokwu: nta umi odụk akụ, ka mma. Ọ bụ ya mere a Ntụziaka bluuberi jam bụ ịtụnanya, n'ihi na ọ dịghị nwere ndị dị otú a na-emerụ mgwa nke ahu.

Uru nke chia osisi

Semena Chia na mmiri mụbara site na 9 ugboro, adịru a jel a kpụrụ gburugburu bọl. Nke a-enye gị ohere iji na-enweta nri anọgidesi nke jam na-enweghị kwukwara sugar. Gịnị bụ ọbụna mma, Semena Chia nnọọ edozi ahụ na-eme ka ahụ ike nke digestive usoro.

Ke kiet ke otu òkè ha (28 grams) nwere:

• Eriri - 11 grams;
• protein - 4 grams;
• abụba - 9 grams;
• calcium - 18% of mkpa kwa ụbọchị;
• manganese - 30% of mkpa kwa ụbọchị;
• magnesium - 30% of mkpa kwa ụbọchị;
• site - 27% nke kwa ụbọchị norm.

Ọzọkwa, na osisi nke chia nwere zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) na B2.

Dị ka ị pụrụ ịhụ ha, ha na-jupụtara antioxidants, eriri, protein na Omega-3 ọdụdụ asịd.

The uru nke blueberries

Ma ọ bụrụ na ị na nke a bụ ezughị, blueberries na-ịrịba ama.

Otu cup blueberries (148 g) nwere:

• 4 grams nke eriri;
• 24% nke kwa ụbọchị uru nke vitamin C;
• 36% nke kwa ụbọchị uru nke vitamin K;
• 25% of kwa calcium.

Bluuberi nwere ndị ọzọ nri.

Blueberries na-ewere dị ka "eze" nke antioxidant ngwaahịa. Antioxidants, nke di na nke a beri, akpọkọtara na ebe nke ụbụrụ na dị oké mkpa maka ọgụgụ isi. Dị ka afọ isii ọmụmụ, ha emekọ akwara ozi, selata ha ịka nká. Ọkà mmụta sayensị achọpụtala na blueberries ike oge cognitive ịka nká site 2,5 afọ.

Gịnị na-eme na otú?

Ya mere, na-niile nke ndị a uru, anyị jiri Ntụziaka blackberry jam. Ị ga mkpa:

• 3 iko ọhụrụ blueberries;
• ọcha maple sirop - 3-4 tablespoons (ma ọ bụ ndị ọzọ mmiri mmiri sweetener);
• 2 tablespoons chia nkpuru;
• vanilla wepụ - ½ tsp.

Otú e si esi bluuberi jam?

1. Mix a mịrị amị bilberries na ọcha maple sirop ọnụ na-eme ka ha na-a obụpde na nonstick cookware. Tomato bụ mgbe ọ dị mkpa na-akpali, na ọkụ juru si ike iji nwayọọ na-maka 5 nkeji. Ejighị ya kpọrọ Mash na tomato na a ndụdụ na-enye ya ndị chọrọ udidi.
2. Tinye Semena Chia ma ebido ruo mgbe ị ga-esi a homogeneous ngwakọta. Weta jam ziri ezi na-anọgidesi. Ọ thickened banyere 15 nkeji. igbanwe mgbe mgbe, dị ka ọ na-erube isi n'iwu pan.
3. Mgbe jam ka thickened, wepụ si okpomọkụ na ịgbakwunye vanilla wepụ. ọbụna maple sirop nwere ike kwukwara ma ọ bụrụ na chọrọ (nụrụ ụtọ).
4. Nke a jam zuru okè ka tost, English muffin, oatmeal na nkpọrọ, achịcha, pastries, cocktails na ọtụtụ ndị ọzọ. Jam kwesịrị echekwara maka dịkarịa ala otu izu ná airtight akpa na friji. Ozugbo na ọ ga-iwesa.