Supermarket-a i kal hian strawberry leh blueberries box mawi tak tak i en a, ngaihven takin i lei thin a ni lawm ni? A nih loh leh cake chungah thei sen mawi tak mai... Heng berry te hi a lan danah te te mahse eitur tha tak tak nei mahse, kan hriselna atan a hlawkpui hle. Chuvangin vawiinah hian heng berry te hi eng nge an nih te, kan taksa tana hlawkna an thlen te, kan ei huna fimkhur tur thil te hi han sawi ila.
Heng berry te hi eng nge ni?
A awlsam zawngin, berry chu thei te tak te, a tam zawkah chuan a thlum, a chang chuan a hmin deuh, chi tlemte awmna a ni. Khawvel hmun hrang hrangah he berry hi chi hrang hrang tam tak a awm a. Ṭhenkhat chu chin a ni a, a then chu ramhnuaiah an thang thung.
Ngaihtuah teh, botanically speaking chuan banana leh tomato pawh hi a takah chuan berry an ni! Mahse nitin inbiaknaah ‘berry’ kan tih hian strawberry, blueberries, raspberry ang chi thei chi hrang hrangte hi kan rilruah a lo lang thin a ni lawm ni?
Kan rama strawberry lar tak hi a takah chuan botanically chuan ‘true berry’ a ni lo. Thlai chi hrang hrang a ni. Mahse a nutritional value erawh a tlem lo. Chutiang bawkin Sri Lanka-ah pawh tunah chuan blueberries leh raspberry ang chi thil i hmu thei tawh ang. Kan thei chi hrang hrang cranberry, karamba, himbutu, leh gooseberries te pawh hi he berry chhungkua nen hian an inzawm tlat a ni.
Khawvela berry lar dangte chu Açai leh Goji te an ni. Dry leh powder-in kan lei fo thin.
Berry ei hian hriselna atana hlawkna mak tak a nei
Heng thei te tak te chhunga nutritional power thup hi mak tak a ni. Antioxidants an khat a ni . Chûngte chuan kan taksa cell-te tihchhiat a veng a, natna engemaw zât lakah min vênhim thei bawk.
Thisen sugar level control nan a pui thin
Research atanga a lan dan chuan berry, a bik takin blueberries hian kan thisen sugar level a control thei a ni. Heng berry-a deep blue pigment hian kan ei hnua thisen sugar level sang lutuk control turin a pui niin an sawi.
Cancer laka invenna atan a pui em?
Berry açai leh black raspberry te hi antioxidant a khat a ni. Heng antioxidants te hian free radicals te an do a, chu chuan kan taksa chhunga cell te a tichhe thin. Zirna hrang hrangah cancer chi hrang hrang vei theihna a tihziaawm thei tih hmuhchhuah a ni.
I mit hmuh dan tha takin vawng reng ang che.
Antioxidants hian mit natna a veng thei tih hmuhchhuah a ni a , Age-related Macular Degeneration (AMD) hi mit natna a ni a, mi tam tak chu an tar chhoh zel chuan a vei thin. Antioxidants, berry-a vitamin C awm ang chi hian mitdelna (cataract) a veng thei bawk. Mahse, hemi chungchangah hian zirchianna tam zawk neih a ngai a ni.
A awlsam zawngin sawi ila, berry hi mit tan chuan ei tur tha tak a ni.
Lung hriselna atan a ropui hle
Strawberry, blueberries, leh raspberry ang chi berry te hian soluble fiber a pai tam hle a ni . He fiber hian sponge angin hna a thawk a. Kan intestines-a cholesterol tha lo chu a hip lut a, kan ek hmangin taksa atangin a paih chhuak thin. Ni khatah he soluble fiber hi gram 5-10 vel i eitur ah i dah thei a nih chuan i cholesterol level nasa takin i tihhniam thei a ni.
Weight control naah a pui bawk
He fiber hian kan chaw ei hun chhung a tipung a ni. Chuvangin , hun rei zawk chu kan khat tawkin kan inhria . Hei hian ei tam lutuk control nan a pui a, taksa rihna control nan a pui bawk.
Taksa chhunga inflammation a tihziaawm
Chronic inflammation, kan taksaa kan hriat lohva awm hian natna chi hrang hrang a thlen thei a, chung zingah chuan thinlung natna, zunthlum, cancer, thau lutuk te pawh a tel. Berry-a polyphenols leh antioxidants awmte hian taksain he inflammation hi a do thei a ni.
Berry hi engtiang chiahin nge a nutritious?
Berry chi hrang hrang a tam em avangin nutritional value pawh a inang lo deuh thei a ni. Entirna thenkhat chu hetiang hi a ni:
| Ei leh in lama hlutna | Lenzawng tehna |
|---|---|
| Blueberry - cup 1/2 vel a hmin | |
| Calorie a awm bawk | 42. A rilru a hah lutuk |
| Fiber a ni | 2 gram a ni |
| Vitamin C a ni | 7 milligram a ni |
| Blackberry - cup 1/2 vel a hmin | |
| Calorie a awm bawk | 31. A rilru a hah lutuk |
| Fiber a ni | Gram 4 a ni |
| Vitamin C a ni | 15 milligram a ni |
A tlangpuiin ni khatah i eitur ah berry cup chanve vel dah mai mai a tawk.
Ramngaw a lo thang berry ei hian fimkhur hle ang che!
Kan khuaah hian ramngaw thei chi hrang hrang, mango, mangosteen, leh karamba te hi kan la khawm a, kan ei thin. Mahse, ramngaw thei i hriat loh i ching a, i ei hmain ngaihtuah nawn leh tur a ni. A chhante chu hetiang hi a ni:
- Fimkhur rawh: Ei theih thei ang maia lang mah se, ramsa thei ṭhenkhat chu a rimchhia hle . An ei hian natna khirh tak a thlen thei che a ni. Chuvangin, 100% a i rin loh zawng zawng ei suh.
- Kawngpui sirah thei ching suh: Lirthei atanga meikhu leh leivut hian kawngpui sira thing rah a tibawlhhlawh thei a ni. Chuvangin ramngaw chhunga tlem a hla deuh thing atang hian thei rah la rawh.
- Pesticides lakah fimkhur rawh: Ramsa thei a nih pawhin mi tu emaw chuan pesticide chi khat emaw a theh mai thei.
- Ei hmain silfai tur: Eng thei rah pawh ei la, ei hmain tui thianghlim hmanga uluk taka silfai a pawimawh.
Pawimawh tak: Nangmah emaw, i chhungkuaa mi tu emaw chuan i hriat loh thil i ei hnua lungawi lohna, luak chhuak emaw, pum na emaw i neih chuan damdawi in hnai ber Emergency Department (ETU) pan nghal rawh. Colombo National Hospital-a National Poison Information Center-ah pawh thurawn dil theih a ni bawk.
I chaw eiah berry dah dan awlsam tak tak
Berry hi a raw emaw, chaw chi hrang hranga dah emaw a ei tui tak a ni. Chaw siam hian vitamin C awm zat tlem a tihtlem thei a, mahse nghawng lian tak a ni lo.
- I zing oatmeal, yogurt, pancake emaw cereal emaw ah berry thenkhat dah la.
- I salad siam tur ah hian berry tlem te te dah la.
- Nitin chawhmeh te tak te angin raw ei thin ang che.
- Berry, yogurt leh banana thenkhat nen smoothie tui tak siam rawh.
- Lemonade glass khatah raspberry tlem te dah la, enjoy rawh.
Take-Home Thuchah a ni
- Berry hi a te ang reng hle a, mahse antioxidants, vitamin leh fiber tamna superfood a ni.
- Hengte hi i ei leh inah telh fo hian thinlung natna, zunthlum leh cancer chi hrang hrang lakah a veng thei a ni.
- Wild berry ei hian fimkhur hle ang che. I hriat chian loh chuan ei ngai suh. Ringhlel i neih chuan doctor thurawn la nghal rawh.
- I hriselna emaw, ei leh in emaw chungchangah harsatna i neih chuan i chhungkaw doctor nen sawiho rawh.
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