Rasipiberi: Zinsinsi zazikulu zathanzi zomwe zimabisika mu chipatso chofiira ichi!

Kodi mudawonapo chipatso chaching'ono, chofiira, komanso chokongola m'sitolo yogulitsira zakudya? Ndi rasiberi. Ndi kuphatikiza kodabwitsa kwa zokoma ndi zowawasa. Ma rasiberi ang'onoang'ono awa amatha kupanga chakudya chapadera ngakhale chapadera. Komanso, rasiberi imodzi ili ndi mavitamini, mchere, ma antioxidants, ndi ulusi. Tsopano mutha kuwapeza m'masitolo akuluakulu mdziko lathu. Ma rasiberi atsopano ndi ma rasiberi ozizira amapezeka chaka chonse. Gawo labwino kwambiri ndilakuti zakudya zonse ziwiri ndizofanana.

Kodi ubwino wa raspberries pa thanzi ndi wotani?

Chipatso chaching'ono ichi chili ndi zakudya zambiri mkati. Tiyeni tiwone momwe chipatso chaching'ono ichi chilili chabwino m'thupi lathu.

Thanzi la mtima

Tangoganizani, ali ndi potaziyamu, yomwe ndi yofunika kwambiri pakugwira ntchito kwa mtima wathu. Zatsimikiziridwa kuti potaziyamu iyi imathandiza kuchepetsa kuthamanga kwa magazi. Sikuti zokhazo, ma raspberries alinso ndi michere yapadera yotchedwa Omega-3 fatty acids . Izi zimathandiza kupewa sitiroko ndi matenda a mtima.

Chinanso n'chakuti chipatsochi chilinso ndi mchere wotchedwa Manganese . Izi ndizofunikira kwambiri pa thanzi la mafupa ndi khungu. Komanso, Manganese imathandiza kuchepetsa kuchuluka kwa shuga m'magazi.

Zimathandiza kuwongolera matenda a shuga

Chikho chimodzi cha raspberries chili ndi pafupifupi magalamu 8 a ulusi. Ndipotu, izi ndi zambiri poyerekeza ndi zipatso zina. Ulusi ndi wofunikira kwambiri m'thupi lathu. Ulusi umathandiza kuchepetsa shuga m'magazi, cholesterol, ndi kuthamanga kwa magazi.

Poyerekeza ndi zipatso zina zambiri, ma raspberries ali ndi shuga wochepa kwambiri. Chikho chonse chimakhala ndi magalamu 5 okha a shuga. Chifukwa chake, kudya ma raspberries sikungapangitse shuga m'magazi mwanu kukwera mwadzidzidzi. Popeza ma raspberries ali ndi kukoma kwachilengedwe, mutha kuchepetsa shuga wopangidwa womwe mumawonjezera pazakudya zanu. Iyi ndi njira yabwino yochepetsera thupi ndikuletsa matenda a shuga.

Dzitetezeni ku matenda.

Mwachidule, rasiberi ndi chipatso chodzaza ndi ma antioxidants . Ma antioxidants amenewa amateteza maselo a thupi lathu ku tinthu tosakhazikika totchedwa ma free radicals, zomwe zingawawononge. Ma free radicals ndi zinthu zoopsa zomwe zimawononga maselo athu ndipo zimayambitsa matenda ambiri, kuphatikizapo ukalamba, nyamakazi, khansa, matenda a mtima, ndi matenda a Alzheimer's.

Choncho ma antioxidants amagwira ma free radicals awa ndikuletsa kuwonongeka komwe amayambitsa. Chifukwa chake, kudya ma rasiberi ndi njira yabwino yodzitetezera ku matenda awa. Pakati pa mitundu ya ma rasiberi, ma rasiberi akuda ali ndi ma antioxidants ambiri. Ena ndi mitundu yofiira ndi yagolide. Kumbukirani, mtundu wa chipatso ukakhala wakuda, antioxidant imakhala yokwera .

Khungu labwino komanso lowala

Ma rasiberi ali ndi vitamini C wambiri. Vitamini C ndi wofunikira popanga collagen, puloteni yomwe imapanga 75% ya khungu lathu. Pamene tikukalamba, collagen iyi imachepa. Apa ndi pamene khungu limayamba kukwinya ndi kufooka. Chifukwa chake, kudya ma rasiberi, omwe ali ndi vitamini C wambiri, kumathandiza khungu kupanga collagen yomwe limafunikira. Vitamini C imathandizanso kupewa ndikukonza kuwonongeka kwa khungu komwe kumachitika chifukwa cha dzuwa .

Tiyeni tiwone phindu la zakudya la raspberries?

Kaya ndi atsopano kapena ozizira, ma raspberries ali ndi michere yamtengo wapatali. Tiyeni tiwone kufunika kwa zakudya mu kapu (pafupifupi magalamu 123) ya ma raspberries atsopano ofiira.

Samalaninso izi.

Muyenera kusamala pang'ono ndi yogati ya raspberry yosakanizidwa yomwe mumapeza m'sitolo. Mitundu ina imatha kukhala ndi magalamu 25 a chakudya cham'mawa ndi magalamu 18 a shuga pa chikho chilichonse. Izi zikutanthauza kuti ali ndi shuga wochuluka kuposa raspberries . M'malo mwake, ngati mutenga yogati wamba wa ku Greek ndikuwonjezera pafupifupi theka la chikho cha raspberries, idzakhala ndi magalamu 14 a chakudya cham'mawa ndi magalamu ochepera 10 a shuga. Ndizabwino kwambiri, eti?

Kodi njira zina zabwino zodyera raspberries ndi ziti?

Pali mitundu inayi ya ma rasiberi: ofiira, akuda, ofiirira, ndi agolide. Mtundu uliwonse uli ndi kukoma kosiyana. Ma rasiberi ofiira ndi omwe mumawaona nthawi zambiri m'masitolo athu.

Onjezani ma raspberries ku chakudya chanu cham'mawa, oatmeal, makeke, kapena ma waffle. Muthanso kuwagwiritsa ntchito pokometsera ma smoothies, ma muffin, kapena saladi ya zipatso. Kapena, ndi abwino kwambiri ngati chakudya chamasana.

Nazi njira zina zomwe mungagwiritsire ntchito raspberries:

• Pangani parfait yokoma powonjezera pang'ono rasiberi ndi granola ku supuni imodzi ya yogati yachi Greek.
• Pangani jamu yokoma kuchokera ku rasiberi ndipo idyani ndi buledi.
• Mukapanga makeke oyera a chokoleti omwe mumakonda, yesani kuwonjezera ma raspberries.
• Onjezani ma raspberries atsopano kapena oundana ku mandimu kapena tiyi wozizira kuti zikhale zokoma kwambiri.
• Ngati muli ndi ma raspberries okhwima pang'ono, pangani mkate wa raspberries nawo.
• Gwiritsani ntchito vinaigrette yokoma yopangidwa ndi raspberries ngati kuvala saladi.