Yu dɔn ɛva si wan smɔl, rɛd, fayn frut na wan grosa? Dat na wan raspberry. Na wan fayn fayn kɔmbaynshɔn fɔ swit ɛn sɔl. Sɔm pan dɛn smɔl smɔl raspberry dɛn ya kin mek ivin ɔdinari it spɛshal. Dɔn bak, wan raspberry kin pak wit vaytamɛn, minral, antiɔksidant, ɛn fayv. Yu kin fɛn dɛn naw na supamakit dɛn na wi kɔntri. Fresh raspberry ɛn frozen raspberry de ɔlsay na di ia. Di bɛst pat na dat di it we dɛn ɔl tu gɛt na di sem tin.
Wetin na di wɛlbɔdi bɛnifit dɛn we raspberry gɛt?
Dis smɔl frut gɛt bɔku tin fɔ it insay. Lɛ wi tek wan luk aw dis smɔl frut gud fɔ wi bɔdi.
Fɔ mek yu at gɛt wɛlbɔdi
Jɔs tink bɔt dat, dɛn gɛt potashɔm, we rili impɔtant fɔ mek wi at wok. Dɛn dɔn pruv se dis potashɔm de ɛp fɔ ridyus di ay blɔd prɛshɔn. Nɔto dat nɔmɔ, raspberry gɛt wan spɛshal tin bak we dɛn kɔl Omega-3 fatty acids . Dɛn tin ya kin ɛp fɔ mek yu nɔ gɛt strok ɛn at sik.
Wan ɔda tin na dat dis frut gɛt wan minral bak we dɛn kɔl Manganese . Dis impɔtant fɔ mek yu gɛt wɛlbɔdi skel sistɛm ɛn skin. Dɔn bak, Manganese de ɛp fɔ kɔntrol di shuga we de na di blɔd.
I de ɛp fɔ kɔntrol dayabitis
Wan kɔp raspberry gɛt lɛk 8 gram fayv. Infakt, dis na bɔku tin we yu kɔmpia am to ɔda frut dɛn. Fayba rili impɔtant fɔ wi bɔdi. Fayba kin ɛp fɔ ridyus di blɔd shuga, kɔlɔstrel, ɛn blɔd prɛshɔn.
If yu it it dɛn we gɛt bɔku fayv, dat kin ɛp yu fɔ fil ful fɔ lɔng tɛm, ɛn dis kin ɛp fɔ kɔntrol yu apɛtit. Dis kin ɛp yu bak fɔ kɔntrol yu wet .
We yu kɔmpia am wit bɔku ɔda frut dɛn, raspberry nɔ gɛt bɔku shuga. Wan ful kɔp gɛt 5 gram shuga nɔmɔ. So, if yu it dɛn, dat nɔ go mek yu blɔd shuga go ɔp wantɛm wantɛm. Bikɔs raspberry gɛt natura l swit, yu kin ridyus di atifishal shuga we yu de ad to yu it. Dis na fayn we bak fɔ lɛf fɔ it bɔku bɔku it ɛn fɔ kɔntrol dayabitis.
Protɛkt yusɛf frɔm sik dɛn.
Fɔ tɔk am simpul wan, raspberry na supa frut we pak wit antiɔksidant . Dɛn antiɔksidant ya de protɛkt wi bɔdi in sɛl dɛn frɔm tin dɛn we nɔ stebul we dɛn kɔl fri radikal, we kin pwɛl dɛn. Fri radikal na bad bad tin dɛm wae de pwɛl wi sɛl dɛm ɛn kin mek wi gɛt bɔku sik dɛm, lɛk fɔ ol, at at sik, kansa, at sik, ɛn Alzaima sik.
So di antiɔksidant dɛn kin kech dɛn fri radikal ya ɛn stɔp di damej we dɛn kin mek. So, fɔ it raspberry rili fayn fɔ protɛkt yusɛf frɔm dɛn kayn sik ya. Pan di kayn raspberry, blak raspberry gɛt di mɔ antiɔksidant. Di nɛks wan na di wan dɛn we gɛt rɛd ɛn gold. Mɛmba se di mɔ di frut in kɔlɔ dak, na di mɔ i gɛt antiɔksidant prɔpati .
Fɔ mek yu gɛt wɛlbɔdi ɛn gɛt raytin skin
Raspberry gεt bכku vaytam in C. Vitamin C implεnt fכ mek kolagen, we na wan protin we de mek 75% pan wi skin. As wi de ol, dis kolagen de dכn. Dis na we di skin kin bigin fɔ rɔtin ɛn sag. So, if yu it raspberry, we gɛt bɔku vaytamɛn C, i de ɛp di skin fɔ mek di kolagen we i nid. Vitamin C de ɛp bak fɔ mek di skin nɔ pwɛl ɛn mek i fayn .
Lɛ wi luk di nyutrishɔn valyu fɔ raspberry?
Ilɛksɛf na fresh ɔ frɔz, raspberry kin pak wit valyu tin dɛn. Lɛ wi tek wan luk pan di nyutrishɔn valyu fɔ wan kɔp (lɛk 123 gram) we gɛt fresh rɛd raspberry.
| Nutrient sɛkshɔn | Amount we de insay wan kɔp |
|---|---|
| Kalori dɛn we yu kin gɛt | 64. Na di 64 |
| Protɛin we de mek pɔsin gɛt | 1.5 gram |
| Bɔmp | 0.8 gram na di wan |
| Kabohaydrɛt dɛn | 14.7 gram na yu |
| Fayba we dɛn kɔl | 8 gram na yu |
| Suga | 5.4 gram na di gram |
Tek kia ɔf dis bak.
Yu fɔ tek tɛm smɔl wit di prɛ-miks raspberry yogɔt we yu kin fɛn na di stoa. Sɔm brand dɛn kin gɛt lɛk 25 gram carbs ɛn 18 gram shuga pan wan kɔp. Dat min se dɛn gɛt mɔ shuga pas raspberry . Bifo dat, if yu tek klin Grik yogɔt ɛn ad lɛk 1/2 kɔp raspberry to am, i go gɛt 14 gram carbs ɛn lɛs dan 10 gram shuga. Dat na bɔku wɛlbɔdi, nɔto so?
Wetin na sɔm fayn fayn we dɛn fɔ it raspberry?
Fo kayn raspberry de: rɛd, blak, pepul, ɛn gold. Ɛni kayn we gɛt difrɛn teys. Di rɛd raspberry na di wan dɛn we yu kin si mɔ na wi stɔ dɛn.
Ad sɔm raspberry to yu brɛf, ɔtmil, pankɛk, ɔ waf. Yu kin yuz dɛn bak fɔ swit smok, mafin, ɔ frut salad. Ɔ, dɛn fayn as midde snek.
Na sɔm ɔda we dɛn we yu kin yuz raspberry:
- Mek wan fayn fayn parfait bay we yu ad smɔl raspberry ɛn granola to wan skɔp Grik yogɔt.
- Mek wan fayn jam wit raspberry ɛn it am wit bred.
- We yu de mek yu fav wayt chɔklɛt kuki, tray fɔ ad sɔm raspberry to dɛn.
- Ad sɔm fresh ɔ frɔzɛn raspberry to lemonade ɔ ays ti fɔ mek i swit mɔ.
- If yu gɛt sɔm ɛkstra rayp raspberry, mek raspberry bred wit dɛn.
- Yuz wan fayn fayn vinaigrette we dɛn mek wit raspberry as dresin fɔ salad.
Mɛsej we dɛn kin kɛr go na os
- Raspberry na frut we gɛt fayn fayn tin dɛn we gɛt vaytamɛn, minral, fayv, ɛn antiɔksidant.
- Dɛn tin ya nɔ gɛt bɔku shuga ɛn dɛn gɛt bɔku fayv, we kin ɛp fɔ mek pɔsin gɛt dayabitis ɛn fɔ kɔntrol yu wet.
- Di antiɔksidant dɛm we de insay raspberry de ɛp fɔ protɛkt yusɛf frɔm sik dɛm lɛk at sik, ay blɔd prɛshɔn, ɛn sɔm kansa dɛm.
- I gɛt bɔku vaytamɛn C, we de ɛp fɔ mek kolagen, we impɔtant fɔ mek di skin gɛt wɛlbɔdi ɛn we de shayn.
- Insted of raspberry yogurt we yu bai fo stoa wit ad shuga, i go fayn fo ad fresh raspberry to plain yogurt.
- If yu gɛt sik, i impɔtant fɔ go to yu dɔktɔ bifo yu ad nyu tin lɛk raspberry to yu it.
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