Голубика и черника в чем разница фото: что полезнее, как отличаются ягоды

Черника и голубика – находим отличия и высаживаем по-новому

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  Логин или e-mail: Или войдите с помощью этих сервисов: 90000 about, nutrition data, photos, where found and 483 recipes 90001 90002 What are blueberries? About the ingredient blueberries. Including 468 recipes with blueberries, nutrition data, photos, and where to find it. 90003 90004 90005 About 90006 90007 Blueberries are a berry, ranging from 5-16 millimetres (0.20-0.63 in) diameter with a flared crown at the end; they are pale greenish at first, then reddish-purple, and finally indigo blue when ripe.90003 90007 They have a sweet taste when mature, with variable acidity. Blueberry bushes typically bear fruit in the middle of the growing season: fruiting times are affected by local conditions such as altitude and latitude, so the height of the crop can vary from May to August depending upon these conditions. 90003 90007 Blueberries are sold fresh or processed as individually quick frozen (IQF) fruit, purée, juice, or dried or infused berries which in turn may be used in a variety of consumer goods such as jellies, jams, blueberry pies, muffins, snack foods , and cereals.90003 90007 Blueberries have a diverse range of micronutrients, with notably high levels (relative to respective Dietary Reference Intakes) of the essential dietary mineral manganese, vitamin B6, vitamin C, vitamin K and dietary fiber (table). 90003 90007 One serving provides a relatively low glycemic load score of 4 out of 100 per day. 90003 90007 Especially in wild species, blueberries contain anthocyanins, other antioxidant pigments and various phytochemicals possibly having a role in reducing risks of some diseases, including inflammation and certain cancers.90003 90007 90003 90005 Nutrition 90006 90005 Nutrition Facts 90006 Serving Size 1 cup (148g) 90007 Amount per Serving 90003 90007 90028 Calories 90029 84Calories from Fat 4 90003 90007% Daily Value * 90003 90007 90028 Total Fat 90029 0.5g 1% 90003 90007 Saturated Fat 0.0g 0% 90003 90007 Trans Fat ~ 90003 90007 90028 Cholesterol 90029 0mg 0% 90003 90007 90028 Sodium 90029 1mg 0% 90003 90007 90028 Total Carbohydrate 90029 21.4g 7% 90003 90007 Dietary Fiber 4g 14% 90003 90007 Sugars 14.7 90003 90007 90028 Protein 90029 1.1g 90003 90007 Vitamin A 2% • Vitamin C 24% 90003 90007 Calcium 1% • Iron 2% 90003 90007 * Percent Daily Values ​​are based on a 2,000 calorie diet. Your daily values ​​may be higher or lower depending on your caloric needs. 90003 90005 Where found 90006 90007 Blueberries are usually found in the produce section or aisle of the grocery store or supermarket.90003 90005 Food group 90006 90007 Blueberries are a member of the Fruits and Fruit Juices USDA nutritional food group. 90003 90005 How much do blueberries weigh? 90006 90077 90078 90079 90080 measure 90081 90080 grams 90081 90084 90085 90086 90079 90080 1 cup 90081 90080 148 90081 90084 90079 90080 1 pint as purchased, yields 90081 90080 402 90081 90084 90079 90080 50 berries 90081 90080 68 90081 90084 90105 90106 90077 90079 90080 In Chinese: 90081 90080 蓝莓 90081 90113 90084 90079 90080 British (UK) term: 90081 90080 Blueberries 90081 90113 90084 90079 90080 en français: 90081 90080 la myrtilles 90081 90113 90084 90079 90080 en español: 90081 90080 el arándanos 90081 90113 90084 90106 90005 Recipes using blueberries 90006 90007 There are 483 recipes that contain this ingredient.90003 90007 All 483 recipes 90003 90007 Created: 90144 October 8, 1999. 90145 Last updated: 90146 over 3 years ago 90145 90003 .90000 The Value of Blueberries Vs. Raspberries | Healthy Eating 90001 90002 By Sylvie Tremblay Updated November 19, 2018 90003 90002 Blueberries and raspberries both contribute to a healthy diet, and consuming either berry counts towards your daily fruit intake recommendations of 2 cups for men or 1.5 cups for women, according to the U.S. Department of Agriculture. Raspberries and blueberries share several nutritional similarities — they both contain anthocyanins, a class of antioxidants that may protect against gastrointestinal cancer, as well as manganese, a mineral important for bone health.However, they still vary slightly in their vitamin and fiber contents, and offer slightly different nutritional value. 90003 90006 Fiber Content 90007 90002 Reach for raspberries over blueberries if you’re looking to boost your fiber intake. Raspberries provide a whopping 8 grams of fiber per cup — 31 and 21 percent of the daily recommended fiber intake for women and men, respectively, according to the Linus Pauling Institute. Blueberries offer less fiber per serving, 3.6 grams per cup.Fiber helps fill you up between meals, helps your body stabilize your blood sugar levels, lowers your cholesterol and fights constipation. Incorporate raspberries, along with other fiber-rich foods, into your diet to help protect against Type 2 diabetes and cardiovascular disease. 90003 90010 Vitamin K Content 90007 90002 Blueberries offer superior nutritional value when it comes to vitamin K. Your body relies on vitamin K to form blood clots. This helps prevent excessive bruising and protects you from blood loss after tissue damage.Vitamin K also plays a role in cell growth and stimulates bone development to keep your skeleton strong. A cup of blueberries offers 29 micrograms of vitamin K — 33 percent of the recommended vitamin K intake for women or 25 percent for men, according to the Linus Pauling Institute. Raspberries contain less vitamin K — 10 micrograms per serving. 90003 90014 Vitamin C Content 90007 90002 Raspberries and blueberries both boost your vitamin C intake, but raspberries are a much richer source of the vitamin.Vitamin C helps your brain produce neurotransmitters — chemicals needed for nerve cell communication — and maintains strong bones, teeth, blood vessels and skin. Vitamin C also works as an antioxidant, protecting your cells from free radicals that can damage DNA and cause disease. A cup of raspberries offers 32 milligrams of vitamin C — 43 percent of the recommended daily intake for women or 36 percent for men, according to the Linus Pauling Institute. Blueberries contain less than half as much vitamin C, providing just 14 milligrams per cup.90003 90018 Consuming More Raspberries and Blueberries 90007 90002 Add blueberries and raspberries to your breakfasts — simply sprinkle a handful of berries over cereal with milk, cook blueberries or raspberries into hot cereal or combine frozen berries with low-fat milk for a nutrient-packed smoothie. Get creative in the kitchen by making baked oatmeal with raspberries and chopped almonds, or use blueberries, oat flour and egg whites to make healthy blueberry protein pancakes. Eat raspberries or blueberries throughout the day on their own as a snack, or make a refreshing and sweet salad by topping a bowl of spinach with berries, chopped bell pepper and caramelized onions.90003.90000 11 Reasons Why Berries Are Among the Healthiest Foods on Earth 90001 90002 Berries are among the healthiest foods you can eat. 90003 90002 They’re delicious, nutritious, and provide a number of impressive health benefits. 90003 90002 Here are 11 good reasons to include berries in your diet. 90003 90002 Berries contain antioxidants, which help keep free radicals under control. 90003 90002 Free radicals are unstable molecules that are beneficial in small amounts but can damage your cells when their numbers get too high, causing oxidative stress (1).90003 90002 Berries are a great source of antioxidants, such as anthocyanins, ellagic acid, and resveratrol. In addition to protecting your cells, these plant compounds may reduce disease risk (2, 3). 90003 90002 One study showed that blueberries, blackberries, and raspberries have the highest antioxidant activity of commonly consumed fruits, next to pomegranates (4). 90003 90002 In fact, several studies have confirmed that the antioxidants in berries may help reduce oxidative stress (5, 6, 7, 8, 9).90003 90002 One study in healthy men found that consuming a single, 10-ounce (300-gram) portion of blueberries helped protect their DNA against free radical damage (8). 90003 90002 In another study in healthy people, eating 17 ounces (500 grams) of strawberry pulp every day for 30 days decreased a pro-oxidant marker by 38% (9). 90003 90022 90023 SUMMARY 90024 Berries are high in antioxidants like anthocyanins, which may protect your cells from free radical damage. 90025 90002 Berries may improve your blood sugar and insulin levels.90003 90002 Test-tube and human studies suggest that they may protect your cells from high blood sugar levels, help increase insulin sensitivity, and reduce blood sugar and insulin response to high-carb meals (10, 11, 12, 13). 90003 90002 Importantly, these effects appear to occur in both healthy people and those with insulin resistance. 90003 90002 In one study in healthy women, eating 5 ounces (150 grams) of puréed strawberries or mixed berries with bread led to a 24-26% reduction in insulin levels, compared to consuming the bread alone (13).90003 90002 Moreover, in a six-week study, obese people with insulin resistance who drank a blueberry smoothie twice per day experienced greater improvements in insulin sensitivity than those who consumed berry-free smoothies (14). 90003 90022 90023 SUMMARY 90024 Berries may improve blood sugar and insulin response when consumed with high-carb foods or included in smoothies. 90025 90002 Berries are a good source of fiber, including soluble fiber. Studies show that consuming soluble fiber slows down the movement of food through your digestive tract, leading to reduced hunger and increased feelings of fullness.90003 90002 This may decrease your calorie intake and make weight management easier (15, 16). 90003 90002 What’s more, fiber helps reduce the number of calories you absorb from mixed meals. One study found that doubling your fiber intake could make you absorb up to 130 fewer calories per day (17). 90003 90002 In addition, the high fiber content of berries means that they’re low in digestible or net carbs, which are calculated by subtracting fiber from total carbs. 90003 90002 Here are the carb and fiber counts for 3.5 ounces (100 grams) of berries (18, 19, 20, 21): 90003 90050 90051 90023 Raspberries: 90024 11.9 grams of carbs, 6.5 of which are fiber 90054 90051 90023 Blackberries: 90024 10.2 grams of carbs, 5.3 of which are fiber 90054 90051 90023 Strawberries: 90024 7.7 grams of carbs, 2.0 of which are fiber 90054 90051 90023 Blueberries: 90024 14.5 grams of carbs, 2.4 of which are fiber 90054 90067 90002 Note that a typical serving size for berries is 1 cup, which converts to about 4.4-5.3 ounces (125-150 grams) depending on the type.90003 90002 Because of their low net carb content, berries are a low-carb-friendly food. 90003 90022 90023 SUMMARY 90024 Berries contain fiber, which may increase feelings of fullness, as well as reduce appetite and the number of calories your body absorbs from mixed meals. 90025 90002 Berries are low in calories and extremely nutritious. In addition to being high in antioxidants, they also contain several vitamins and minerals. 90003 90002 Berries, especially strawberries, are high in vitamin C.In fact, 1 cup (150 grams) of strawberries provides a whopping 150% of the RDI for vitamin C (20). 90003 90002 With the exception of vitamin C, all berries are fairly similar in terms of their vitamin and mineral content. 90003 90002 Below is the nutrition content of a 3.5-ounce (100-gram) serving of blackberries (19): 90003 90050 90051 90023 Calories: 90024 43 90054 90051 90023 Vitamin C: 90024 35% of the Reference Daily Intake (RDI) 90054 90051 90023 Manganese: 90024 32% of the RDI 90054 90051 90023 Vitamin K1: 90024 25% of the RDI 90054 90051 90023 Copper: 90024 8% of the RDI 90054 90051 90023 Folate: 90024 6% of the RDI 90054 90067 90002 The calorie count for 3.5 ounces (100 grams) of berries ranges from 32 for strawberries to 57 for blueberries, making berries some of the lowest-calorie fruits around (20, 21). 90003 90022 90023 SUMMARY 90024 Berries are low in calories yet rich in several vitamins and minerals, especially vitamin C and manganese. 90025 90002 Berries have strong anti-inflammatory properties. 90003 90002 Inflammation is your body’s defense against infection or injury. 90003 90002 However, modern lifestyles often lead to excessive, long-term inflammation due to increased stress, inadequate physical activity, and unhealthy food choices.90003 90002 This type of chronic inflammation is believed to contribute to conditions like diabetes, heart disease, and obesity (22, 23, 24). 90003 90002 Studies suggest that the antioxidants in berries may help lower inflammatory markers (25, 26, 27, 28). 90003 90002 In one study in overweight people, those drinking a strawberry beverage with a high-carb, high-fat meal noticed a more significant decrease in certain inflammatory markers than the control group (28). 90003 90022 90023 SUMMARY 90024 Berries may help reduce inflammation and decrease your risk of heart disease and other health problems.90025 90002 Berries are a heart-healthy food. 90003 90002 Black raspberries and strawberries have been shown to help lower cholesterol in people who are obese or have metabolic syndrome (29, 30, 31, 32, 33, 34). 90003 90002 In an 8-week study, adults with metabolic syndrome who consumed a beverage made from freeze-dried strawberries daily experienced an 11% drop in LDL (bad) cholesterol (31). 90003 90002 What’s more, berries may help prevent LDL cholesterol from becoming oxidized or damaged, which is believed to be a major risk factor for heart disease (32, 33, 34, 35, 36, 37).90003 90002 In a controlled study in obese people, those eating 1.5 ounces (50 grams) of freeze-dried blueberries for 8 weeks noticed a 28% reduction in their oxidized LDL levels (37). 90003 90022 90023 SUMMARY 90024 Berries have been shown to lower LDL (bad) cholesterol levels and help protect it from becoming oxidized, which may reduce your risk of heart disease. 90025 90002 Berries may help reduce skin wrinkling, as their antioxidants help control free radicals, one of the leading causes of skin damage that contributes to aging (38).90003 90002 Though research is limited, ellagic acid appears responsible for some of the skin-related benefits of berries. 90003 90002 Test-tube and animal studies suggest that this antioxidant may protect skin by blocking the production of enzymes that break down collagen in sun-damaged skin (39, 40, 41). 90003 90002 Collagen is a protein that is part of your skin’s structure. It allows your skin to stretch and remain firm. When collagen is damaged, your skin may sag and develop wrinkles. 90003 90002 In one study, applying ellagic acid to the skin of hairless mice exposed to ultraviolet light for eight weeks decreased inflammation and helped protect collagen from damage (41).90003 90022 90023 SUMMARY 90024 Berries contain the antioxidant ellagic acid, which may help decrease wrinkling and other signs of skin aging related to sun exposure. 90025 90002 Several antioxidants in berries, including anthocyanins, ellagic acid, and resveratrol, may reduce cancer risk (42, 43, 44). 90003 90002 Specifically, animal and human studies suggest that berries may protect against cancer of the esophagus, mouth, breast, and colon (45, 46, 47, 48, 49). 90003 90002 In a study in 20 people with colon cancer, eating 2 ounces (60 grams) of freeze-dried raspberries for 1-9 weeks improved tumor markers in some participants, though not all (49).90003 90002 Another test-tube study found that all types of strawberries had strong, protective effects on liver cancer cells, regardless of whether they were high or low in antioxidants (50). 90003 90022 90023 SUMMARY 90024 Berries have been shown to reduce markers associated with tumor growth in animals and people with several types of cancer. 90025 90002 Berries can be included in many kinds of diets. 90003 90002 Though people on low-carb and ketogenic diets often avoid fruit, you can usually enjoy berries in moderation.90003 90002 For example, a half-cup serving of blackberries (70 grams) or raspberries (60 grams) contains less than 4 grams of digestible carbs (18, 19). 90003 90002 Liberal amounts of berries can be incorporated into paleo, Mediterranean, vegetarian, and vegan diets. 90003 90002 For people who want to lose weight, the few calories in berries make them ideal to include in meals, snacks, or desserts. 90003 90002 Organic and wild berries are now widely available in many parts of the world. When they’re not in season, frozen berries can be purchased and thawed as needed.90003 90002 The only people who need to avoid berries are those who require a low-fiber diet for certain digestive disorders, as well as individuals who are allergic to berries. Allergic reactions to strawberries are most common. 90003 90022 90023 SUMMARY 90024 Berries can be enjoyed on most diets, as they’re low in calories and carbs and widely available fresh or frozen. 90025 90002 In addition to lowering cholesterol, berries provide other benefits for heart health, including improving the function of your arteries.90003 90002 The cells that line your blood vessels are called endothelial cells. They help control blood pressure, keep blood from clotting, and perform other important functions. 90003 90002 Excessive inflammation can damage these cells, inhibiting proper function. This is referred to as endothelial dysfunction, a major risk factor for heart disease (51). 90003 90002 Berries have been found to improve endothelial function in studies in healthy adults, individuals with metabolic syndrome, and people who smoke (29, 52, 53, 54, 55, 56).90003 90002 In a controlled study in 44 people with metabolic syndrome, those consuming a daily blueberry smoothie showed significant improvements in endothelial function, compared to the control group (56). 90003 90002 Though fresh berries are considered healthiest, berries in processed form may still provide some heart-healthy benefits. Baked berry products are considered processed, whereas freeze-dried berries are not. 90003 90002 One study found that although baking blueberries reduced their anthocyanin content, total antioxidant concentrations remained the same.Arterial function improved similarly in people who consumed baked or freeze-dried berries (57). 90003 90022 90023 SUMMARY 90024 Berries have been found to improve arterial function in several studies in healthy people, those with metabolic syndrome, and people who smoke. 90025 90002 Berries are undeniably delicious. They make a wonderful snack or dessert, whether you use one type or a mix of two or more. 90003 90002 Though they’re naturally sweet and require no additional sweetener, adding a bit of heavy or whipped cream can transform them into a more elegant dessert.90003 90002 For breakfast, try berries topped with either plain Greek yogurt, cottage cheese, or ricotta cheese, along with some chopped nuts. 90003 90002 Another way to include berries in your diet is as part of a salad. 90003 90002 To discover the nearly endless versatility of berries, browse the internet for healthy recipes. 90003 90022 90023 SUMMARY 90024 Berries are delicious when served alone, with cream, or in healthy recipes. 90025 90002 Berries taste great, are highly nutritious, and provide many health benefits, including for your heart and skin.90003 90002 By including them in your diet on a regular basis, you can improve your overall health in a very enjoyable way. 90003.90000 Weight Loss, Insulin Sensitivity & More 90001 90002 Blueberries are rich in a variety of nutrients, including: 90003 90002 One cup of fresh blueberries contains about: 90003 90006 90007 84 calories 90008 90007 22 grams of carbohydrate 90008 90007 4 grams of fiber 90008 90007 0 grams of fat 90008 90015 90002 In fact, the American Diabetes Association (ADA) calls blueberries a diabetes superfood. While there’s no technical definition of the term «superfood,» blueberries are packed with vitamins, antioxidants, minerals, and fiber that promote overall health.They may also help prevent disease. 90003 90002 For people living with diabetes, blueberries may help with glucose processing, weight loss, and insulin sensitivity. Read on to learn more about the benefits of blueberries for diabetes. 90003 90002 Glycemic index (GI) measures the effects of carbohydrate-containing foods on your blood sugar level, also called blood glucose level. 90003 90002 The GI index ranks foods on a scale of 0 to 100. Foods with a high GI number raise blood glucose levels more quickly than foods with a medium or low GI number.GI rankings are defined as: 90003 90006 90007 90026 Low: 90027 55 or less 90008 90007 90026 Medium: 90027 56-69 90008 90007 90026 High: 90027 70 or more 90008 90015 90002 The glycemic index of blueberries is 53, which is a low GI . This is about the same as kiwi fruit, bananas, pineapple and mango. Understanding the GI of foods, as well as the glycemic load, can help people with diabetes plan their meals. 90003 90002 Glycemic load (GL) includes portion size and digestible carbohydrates along with GI.This gives you a more complete picture of a food’s effect on blood sugar by measuring: 90003 90006 90007 how quickly a food makes glucose enter the bloodstream 90008 90007 how much glucose per serving it delivers 90008 90015 90002 Like the GI, the GL has three classifications : 90003 90006 90007 90026 Low: 90027 10 or less 90008 90007 90026 Medium: 90027 11-19 90008 90007 90026 High: 90027 20 or more 90008 90015 90002 One cup of blueberries with an average portion size of 5 ounces (150 g) has a GL of 9.6. A smaller serving (100 g) would have a GL of 6.4. 90003 90002 By comparison, a standard-sized potato has a GL of 12. This means a single potato has nearly twice the glycemic effect of a small serving of blueberries. 90003 90002 Blueberries might aid in the efficient processing of glucose. A University of Michigan study on rats found that feeding the rats powdered blueberry lowered abdominal fat, triglycerides, and cholesterol. It also improved fasting glucose and insulin sensitivity. 90069 90003 90002 When combined with a low-fat diet, the blueberries also resulted in lower fat mass as well as lower overall body weight.Liver mass was also reduced. An enlarged liver is linked to insulin resistance and obesity, which are common features of diabetes. 90003 90002 More research is needed to determine the effects of blueberries on glucose processing in humans. 90003 90002 According to a 2010 study published in The Journal of Nutrition, obese adults with prediabetes improved insulin sensitivity by drinking blueberry smoothies. The study suggested that blueberries can make the body more responsive to insulin, which may help people with prediabetes.90003 90002 Since blueberries are low in calories but high in nutrients, they may help with weight loss. For people who are overweight or obese, eating a healthy balanced diet that includes fruits such as blueberries may help prevent diabetes and improve overall health. 90003 90002 A 2015 study of 118,000 people over 24 years concluded that increasing fruit consumption — specifically berries, apples, and pears — results in weight loss. 90003 90002 The study suggested that this information could offer guidance for the prevention of obesity, which is a primary risk factor of health conditions such as diabetes.90003 90002 Although more studies are needed to determine the biological effect of blueberries, some research suggests that eating blueberries can help people lose weight and improve insulin sensitivity. As such, blueberries could be beneficial for people with diabetes. Speak with your doctor or dietician for more information on eating a healthy diet for diabetes. 90003.