Ngaba wakha wasibona isiqhamo esincinci, esibomvu, nesintle evenkileni yokutya? Yirasbheri leyo. Yindibaniselwano entle yeswiti nesomuncu. Ezimbalwa zezi rasbheri zincinci zinokwenza isidlo esiqhelekileyo sibe sikhethekileyo. Kwakhona, irasbheri enye izaliswe ziivithamini, iiminerali, ii-antioxidants, kunye nefayibha. Ngoku ungazifumana kwiivenkile ezinkulu kwilizwe lethu. Iirasbheri ezintsha kunye neerasbheri eziqandisiweyo ziyafumaneka unyaka wonke. Eyona nto ingcono kukuba ixabiso lesondlo lazo zombini liphantse lifane.
Zithini iingenelo zempilo ze-raspberries?
Esi siqhamo sincinci sinexabiso elikhulu lesondlo ngaphakathi. Makhe sijonge indlela esi siqhamo sincinci esiluncedo ngayo emizimbeni yethu.
Impilo yentliziyo
Khawucinge nje, zine -potassium, ebalulekileyo ekusebenzeni kwentliziyo yethu. Kuye kwangqinwa ukuba le potassium inceda ekunciphiseni uxinzelelo lwegazi oluphezulu. Ayipheleli apho, iirasbheri zikwanazo nesondlo esikhethekileyo esibizwa ngokuba yi-Omega-3 fatty acids . Ezi zinceda ekuthinteleni isifo sohlangothi kunye nesifo sentliziyo.
Enye into kukuba esi siqhamo sikwanayo neminerali ebizwa ngokuba yiManganese . Oku kubalulekile kwinkqubo yamathambo nesikhumba esisempilweni. Kwakhona, iManganese inceda ekulawuleni amanqanaba eswekile egazini.
Inceda ekulawuleni isifo seswekile
Ikomityi yerasbheri ineegram ezisi-8 zefayibha. Enyanisweni, le ininzi kakhulu xa ithelekiswa nezinye iziqhamo. Ifayibha ibaluleke kakhulu emizimbeni yethu. Ifayibha inceda ekunciphiseni amanqanaba eswekile egazini, i-cholesterol, kunye noxinzelelo lwegazi.
Ukutya ukutya okunefayibha eninzi kukunceda uzive uhluthi ixesha elide, nto leyo enceda ekulawuleni umnqweno wakho wokutya. Oku kunokukunceda nasekulawuleni ubunzima bakho .
Xa kuthelekiswa nezinye iziqhamo ezininzi, iirasbheri zinoshukela omncinci kakhulu. Ikomityi epheleleyo ineegram ezi-5 kuphela zeswekile. Ngenxa yoko, ukuzitya akuyi kubangela ukuba amanqanaba eswekile egazini lakho anyuke ngequbuliso. Ekubeni iirasbheri zinoshukela wendalo, unganciphisa ubungakanani beswekile yokwenziwa oyiyongezayo ekutyeni kwakho. Le yindlela entle yokunciphisa umzimba nokulawula isifo seswekile.
Zikhusele kwizifo.
Ngamafutshane, iirasbheri ziziqhamo ezizaliswe zii -antioxidants . Ezi antioxidants zikhusela iiseli zomzimba wethu kwiisuntswana ezingazinzanga ezibizwa ngokuba zii-free radicals, ezinokuzonakalisa. Ii-free radicals zizinto eziyingozi ezonakalisa iiseli zethu kwaye zinegalelo kwizifo ezininzi, kubandakanya ukwaluphala, isifo samathambo, umhlaza, isifo sentliziyo, kunye nesifo sika-Alzheimer.
Ngoko ke ii-antioxidants zibamba ezi free radicals kwaye ziyeke umonakalo eziwenzayo. Ke ngoko, ukutya ii-raspberries yindlela entle yokuzikhusela kwezi zifo. Phakathi kweentlobo zee-raspberries, ii-raspberries ezimnyama zinezona zi-antioxidants zininzi. Okulandelayo ziintlobo ezibomvu nezigolide. Khumbula, okukhona umbala wesiqhamo umnyama, kokukhona ixabiso le-antioxidant liphezulu .
Ulusu olusempilweni nolukhazimlayo
Iiraspberries zityebile kwivithamini C. Ivithamini C ibalulekile ekuvelisweni kwe -collagen, iproteni eyenza i-75% yolusu lwethu. Njengoko sikhula, le collagen iyancipha. Kulapho ulusu luqala ukushwabana nokuwa. Ngoko ke, ukutya iiraspberries, ezityebileyo kwivithamini C, kunceda ulusu luvelise i-collagen oluyidingayo. Ivithamini C ikwanceda ukuthintela nokulungisa umonakalo wolusu obangelwa lilanga .
Makhe sijonge ixabiso lesondlo lee-raspberries?
Nokuba zintsha okanye ziqandisiwe, iirasberi zizele zizakhamzimba ezibalulekileyo. Makhe sijonge ixabiso lesondlo sekomityi (malunga ne-123 grams) yeerasberi ezibomvu ezintsha.
| Icandelo lezondlo | Isixa esikwikomityi enye |
|---|---|
| Iikhalori | 64 |
| Iiproteni | 1.5 iigram |
| Amafutha | 0.8 iigram |
| Iicarbohydrate | Iigram ezili-14.7 |
| Ifayibha | Iigram ezi-8 |
| Iswekile | 5.4 iigram |
Nale nto yinyamekele.
Kufuneka ulumke kancinci ngeyogathi yeraspberry exutyiweyo oyifumana evenkileni. Ezinye iimveliso zinokuba ne-25 grams yee-carbs kunye ne-18 grams yeswekile kwikomityi nganye. Oko kuthetha ukuba zineswekile engaphezulu kunee-raspberries . Endaweni yoko, ukuba uthatha iyogathi yesiGrike ecacileyo uze wongeze malunga ne-1/2 yekomityi yee-raspberries kuyo, iya kuba ne-14 grams yee-carbs kunye ne-10 grams yeswekile engaphantsi. Oko kunempilo kakhulu, akunjalo?
Ziziphi ezinye iindlela ezimnandi zokutya ii-raspberries?
Kukho iintlobo ezine zeeraspberry: ezibomvu, ezimnyama, ezimfusa, nezigolide. Uhlobo ngalunye lunencasa eyahlukileyo. Iiraspberry ezibomvu zezona uzibona rhoqo kwiivenkile zethu.
Yongeza ama-raspberries kwisidlo sakho sakusasa, i-oatmeal, ii-pancake, okanye ii-waffles. Ungazisebenzisa ukwenza ii-smoothies, ii-muffins, okanye isaladi yeziqhamo zibe mnandi. Okanye, zilungile njengesidlo sasemini.
Nazi ezinye iindlela zokusebenzisa i-raspberries:
- Yenza i-parfait emnandi ngokongeza intwana ye-raspberries kunye ne-granola kwiqhekeza leyogathi yamaGrike.
- Yenza ijam emnandi ngeeraspberries uze uyitye nesonka.
- Xa usenza iicookies zakho zetshokolethi ezimhlophe ozithandayo, zama ukongeza iirasbheri kuzo.
- Yongeza ama-raspberries amatsha okanye aqandisiweyo kwi-lemonade okanye kwiti ebandayo ukuze ibe mnandi ngakumbi.
- Ukuba unezinye iirasbheri ezivuthiweyo, yenza isonka serasbheri ngazo.
- Sebenzisa i-vinaigrette emnandi eyenziwe ngee-raspberries njengesoso kwisaladi.
Umyalezo Wokuya Ekhaya
- Iiraspberries ziziqhamo ezinesondlo ezizaliswe ziivithamini, iiminerali, ifayibha kunye nee-antioxidants.
- Ezi zineswekile encinci kwaye zinefayibha eninzi, nto leyo enceda kwisifo seswekile kunye nokulawula ubunzima bomzimba.
- Ii-antioxidants ezikwi-raspberries zinceda ekukhuseleni kwizifo ezifana nesifo sentliziyo, uxinzelelo lwegazi oluphezulu, kunye neminye imihlaza.
- Ityebile kwi-vitamin C, enceda ekuveliseni i-collagen, ebalulekileyo kulusu olusempilweni nolukhazimlayo.
- Endaweni yeyogathi yeraspberry ethengwe evenkileni eneswekile eyongeziweyo, kusempilweni ukongeza iiraspberry ezintsha kwiyogathi eqhelekileyo.
- Ukuba unesifo esithile, kubalulekile ukubonisana nogqirha wakho ngaphambi kokuba wongeze into entsha, efana neeraspberries, ekutyeni kwakho.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho