Wake wasibona isithelo esincane, esibomvu, esihle esitolo sokudla? Leso i-raspberry. Inhlanganisela emangalisayo yobumnandi nomuncu. Ama-raspberry ambalwa angenza ngisho nokudla okuvamile kube okukhethekile. Futhi, i-raspberry eyodwa igcwele amavithamini, amaminerali, ama-antioxidants, kanye ne-fiber. Manje ungawathola ezitolo ezinkulu ezweni lakithi. Ama-raspberry amasha nama-raspberry aqandisiwe ayatholakala unyaka wonke. Ingxenye engcono kakhulu ukuthi inani lokudla okunempilo lazo zombili licishe lifane.
Ziyini izinzuzo zezempilo zama-raspberry?
Lesi sithelo esincane sinokudla okuningi ngaphakathi. Ake sibheke ukuthi lesi sithelo esincane simnandi kangakanani emizimbeni yethu.
Ngempilo yenhliziyo
Cabanga nje, aqukethe i-potassium, ebalulekile ekusebenzeni kwenhliziyo yethu. Kuye kwafakazelwa ukuthi le potassium iyasiza ekunciphiseni umfutho wegazi ophakeme. Akukhona lokho kuphela, ama-raspberry aqukethe nesakhi esikhethekile esibizwa ngokuthi ama-Omega-3 fatty acids . Lawa asiza ekuvimbeleni isifo sohlangothi kanye nesifo senhliziyo.
Enye into ukuthi lesi sithelo siqukethe neminerali ebizwa ngokuthi iManganese . Lokhu kubalulekile ohlelweni lwamathambo kanye nesikhumba esinempilo. Futhi, iManganese isiza ekulawuleni amazinga kashukela egazini.
Kusiza ukulawula isifo sikashukela
Inkomishi yama-raspberry iqukethe cishe amagremu angu-8 e-fiber. Eqinisweni, lokhu kuningi kakhulu uma kuqhathaniswa nezinye izithelo. I-fiber ibaluleke kakhulu emizimbeni yethu. I-fiber isiza ekunciphiseni amazinga kashukela egazini, i-cholesterol, kanye nomfutho wegazi.
Ukudla ukudla okune-fiber eningi kukusiza ukuthi uzizwe usuthi isikhathi eside, okusiza ukulawula isifiso sakho sokudla. Lokhu kungakusiza futhi ukuthi ulawule isisindo sakho .
Uma kuqhathaniswa nezinye izithelo eziningi, ama-raspberry anoshukela omncane kakhulu. Inkomishi egcwele iqukethe amagremu ama-5 kuphela kashukela. Ngakho-ke, ukuwadla ngeke kubangele amazinga kashukela egazini lakho akhuphuke ngokuzumayo. Njengoba ama-raspberry enoshukela wemvelo, unganciphisa inani likashukela wokwenziwa owufaka ekudleni kwakho. Lokhu futhi kuyindlela enhle yokunciphisa isisindo nokulawula isifo sikashukela.
Zivikele ezifweni.
Kalula nje, ama-raspberry ayizithelo ezinhle kakhulu ezigcwele ama-antioxidants . Lawa ma-antioxidants avikela amangqamuzana omzimba wethu ezinhlayiyeni ezingazinzile ezibizwa ngokuthi ama-free radicals, ezingawalimaza. Ama-free radicals ayizinto eziyingozi ezilimaza amangqamuzana ethu futhi zinegalelo ezifweni eziningi, okuhlanganisa ukuguga, isifo samathambo, umdlavuza, isifo senhliziyo, kanye nesifo i-Alzheimer's.
Ngakho-ke ama-antioxidants abamba la ma-free radical futhi avimbele umonakalo awenzayo. Ngakho-ke, ukudla ama-raspberry kuyindlela enhle yokuzivikela kulezi zifo. Phakathi kwezinhlobo zama-raspberry, ama-raspberry amnyama anama-antioxidants amaningi. Okulandelayo izinhlobo ezibomvu nezigolide. Khumbula, uma umbala wezithelo umnyama, inani le-antioxidant liphakama .
Kwesikhumba esinempilo nesikhanyayo
Ama-raspberry acebile nge -vithamini C. I-Vitamin C ibalulekile ekukhiqizweni kwe -collagen, iphrotheni eyakha u-75% wesikhumba sethu. Njengoba siguga, le-collagen iyancipha. Yilapho isikhumba siqala ukushwabana nokuwa. Ngakho-ke, ukudla ama-raspberry, acebile nge-vithamini C, kusiza isikhumba ukukhiqiza i-collagen esiyidingayo. I-Vitamin C iyasiza futhi ekuvimbeleni nasekulungiseni umonakalo wesikhumba obangelwa yilanga .
Ake sibheke inani lokudla okunempilo lama-raspberry?
Kungakhathaliseki ukuthi ama-raspberry amasha noma aqandisiwe, agcwele izakhamzimba ezibalulekile. Ake sibheke inani lokudla okunempilo lendebe (cishe amagremu angu-123) yama-raspberry amasha abomvu.
| Isigaba sezakhamzimba | Inani eliqukethwe enkomishini eyodwa |
|---|---|
| Amakhalori | 64 |
| Amaprotheni | 1.5 amagremu |
| Amafutha | Amagremu angu-0.8 |
| Ama-carbohydrate | Amagremu angu-14.7 |
| I-Fiber | amagremu angu-8 |
| Ushukela | 5.4 amagremu |
Nalokhu futhi nakekela.
Kufanele uqaphele kancane nge-yogathi yama-raspberry exutshwe ngaphambilini oyithola esitolo. Amanye amabhrendi angaba namagremu angu-25 ama-carbohydrate kanye namagremu angu-18 kashukela ngendebe ngayinye. Lokho kusho ukuthi anoshukela omningi kunama-raspberry . Esikhundleni salokho, uma uthatha i-yogurt yesiGreki ecacile bese ufaka cishe indebe eyodwa kwengxenye yama-raspberry kuyo, izoba namagremu angu-14 ama-carbohydrate kanye namagremu angaphansi kuka-10 kashukela. Lokho kunempilo kakhulu, akunjalo?
Yiziphi ezinye izindlela ezimnandi zokudla ama-raspberry?
Kunezinhlobo ezine zama-raspberry: obomvu, omnyama, onsomi, nogolide. Uhlobo ngalunye lunokunambitheka okuhlukile. Ama-raspberry abomvu yiwo owabona kakhulu ezitolo zethu.
Faka ama-raspberry ekudleni kwakho kwasekuseni, i-oatmeal, ama-pancake, noma ama-waffle. Ungawasebenzisa futhi ukwenza ama-smoothie abe mnandi, ama-muffin, noma isaladi yezithelo. Noma, amnandi njengesidlo sasemini.
Nazi ezinye izindlela zokusebenzisa ama-raspberry:
- Yenza i-parfait emnandi ngokufaka ama-raspberry ne-granola kancane esitsheni se-yogurt yamaGreki.
- Yenza ijamu elimnandi ngama-raspberry bese ulidla nesinkwa.
- Uma wenza amakhukhi akho owathandayo kashokoledi omhlophe, zama ukufaka ama-raspberry kuwo.
- Faka ama-raspberry amasha noma aqandisiwe ku-lemonade noma itiye elibandayo ukuze kube mnandi kakhulu.
- Uma unezimbaza ezimbalwa ezivuthiwe, yenza isinkwa se-raspberry ngazo.
- Sebenzisa i-vinaigrette emnandi eyenziwe ngama-raspberry njenge-dressing yamasaladi.
Umlayezo Wokuya Nawe Ekhaya
- Ama-raspberry ayizithelo ezinempilo ezigcwele amavithamini, amaminerali, i-fiber kanye nama-antioxidants.
- Lezi zinoshukela omncane futhi zino-fiber omningi, okusiza ngesifo sikashukela kanye nokulawula isisindo.
- Ama-antioxidants atholakala kuma-raspberry asiza ekuvikeleni ezifweni ezifana nesifo senhliziyo, umfutho wegazi ophakeme, kanye neminye imidlavuza.
- Icebile nge-vitamin C, esiza ekukhiqizeni i-collagen, ebalulekile esikhumbeni esinempilo nesikhanyayo.
- Esikhundleni se-raspberry yogurt ethengwe esitolo enoshukela owengeziwe, kunempilo ukwengeza ama-raspberry amasha ku-yogurt engenalutho.
- Uma unesifo esithile, kubalulekile ukubonisana nodokotela wakho ngaphambi kokufaka okuthile okusha, njengama-raspberry, ekudleni kwakho.
💬 Comments (0)
Awekho amazwana athunyelwe okwamanje. Faka amazwana akho lapha okokuqala ngqa.
Engeza amazwana akho