Launuka masu ɗorewa da ƙamshi mai daɗi na jan raspberries suna wadatar ba kawai wuraren dafa abinci ba har ma da lafiyar mu. Boye a cikin wannan ƙananan 'ya'yan itace suna da ƙarfi antioxidants, bitamin da ma'adanai waɗanda ke kula da yanayin rayuwa. Jan rasberi, a matsayin daya daga cikin abubuwan warkarwa da yanayi ke ba mu, ba kawai gamsar da ɗanɗanowar ɗanɗano ba amma yana kare lafiyarmu ta hanyar shiga cikin jikinmu mai zurfi. A cikin wannan labarin, za mu gano fa'idar jan raspberries ta hanyar binciken kimiyya da kuma kara karfafa wurin wannan 'ya'yan itace masu dadi a rayuwarmu.
A ina ake girma raspberries ja?
Rasberi shine 'ya'yan itace da ake ci na shuka a cikin dangin fure. Akwai nau'ikan raspberries da yawa, ciki har da baki, shunayya da zinariya - amma ja raspberries, ko Rubus idaeus, sun fi kowa.
Red raspberries na asali ne a Turai da arewacin Asiya kuma ana girma a cikin yankuna masu zafi a duniya. A Turkiyya, raspberries, waɗanda suka fi son ƙasa mai ɗanɗano, suna girma sosai a Arewacin Anatoliya da bakin tekun Aegean. Wannan 'ya'yan itace mai dadi yana da ɗan gajeren rayuwa kuma yana samuwa ne kawai a lokacin rani da kaka.
Darajar Gina Jiki na Red Raspberries
Red rasberi 'ya'yan itace ne mai dadi kuma mai gina jiki. Wannan ƙananan 'ya'yan itace yana dauke da bitamin da ma'adanai masu yawa masu mahimmanci ga lafiya. Anan akwai ƙimar sinadirai na gram 100 na raspberries ja:
kaloriKalori: 52 kcal
Su: 85.75 g
Protein: 1.2 g
mai: 0.65 g
carbohydrate: 11.94 g
Lif: 6.5 g
sugar: 4.42 g
bitamin C: 26.2 MG
Vitamin E (alpha-tocopherol): 0.87 MG
Vitamin K (phylloquinone): 7.8 .g
alli: 25 MG
Demir: 0.69 MG
magnesium: 22 MG
phosphorus: 29 MG
potassium: 151 MG
sodium: 1 MG
tutiya: 0.42 MG
bitamin B:
Thiamine: 0.03 MG
Riboflavin: 0.04 MG
Niacin: 0.6mg
Vitamin B-6: 0.06 MG
Folate, DFE: 21 μg
Wannan bayanin sinadirai masu gina jiki yana nuna dalilin da yasa ja raspberries ya kamata ya zama wani ɓangare na abinci mai kyau. Yayin da yake tallafawa tsarin narkewa tare da babban abun ciki na fiber, yana ƙarfafa tsarin rigakafi kuma yana kare lafiyar fata godiya ga bitamin C da antioxidants. Bugu da ƙari, yana taimakawa sarrafa nauyi tare da ƙananan adadin kuzari kuma yana biyan buƙatun ku mai daɗi a cikin lafiya. Red raspberries cikakke ne a matsayin abun ciye-ciye na halitta da mai gina jiki.
Jajayen raspberries sun ƙunshi antioxidants masu ƙarfi waɗanda ke yaƙi da radicals kyauta a cikin jiki kuma suna rage damuwa na oxidative.
2. Yana tallafawa lafiyar zuciya
Godiya ga babban abun ciki na fiber da antioxidants, jan raspberries yana tallafawa lafiyar zuciya kuma yana taimakawa rage mummunan cholesterol.
3.Yaki da cutar daji
Red raspberries, wanda ya ƙunshi phytochemicals irin su ellagic acid, yana hana ci gaban ƙwayoyin cutar kansa.
4. Yana taimakawa wajen sarrafa nauyi
Saboda yana da ƙananan adadin kuzari kuma yana da girma a cikin fiber, ja raspberries shine kayan aiki mai mahimmanci don sarrafa nauyi.
5.Yana inganta lafiyar fata
Red raspberries, mai arziki a cikin bitamin C, yana inganta lafiyar fata kuma yana rage tsufa na fata.
6. Yana Qarfafa garkuwar jiki
Red raspberries suna da wadata a cikin bitamin C da sauran abubuwan gina jiki waɗanda ke ƙarfafa tsarin rigakafi.
7. Yana daidaita sukarin jini
Ƙananan glycemic index na raspberries na iya taimakawa wajen daidaita sukarin jini, wanda ke da amfani ga sarrafa ciwon sukari.
8. Yana kare lafiyar ido
Zeaxanthin da ke cikin raspberries yana kare lafiyar ido kuma yana hana abubuwan da suka shafi shekaru macular degeneration yana rage haɗari.
9.Yana da anti-mai kumburi Properties
Red raspberries sun ƙunshi sinadaran halitta waɗanda ke taimakawa rage kumburi.
10.Yana inganta lafiyar narkewar abinci
Tare da babban abun ciki na fiber, jan raspberries yana taimakawa hana matsaloli kamar maƙarƙashiya ta hanyar daidaita tsarin narkewa.
Wadanne Cututtuka Ne Ja Rasberi Yayi Kyau Ga?
Kamar jajayen lu'ulu'u masu haske a ƙarƙashin rana, raspberries suna ƙawata lambunan mu. Waɗannan ƴaƴan ƴaƴan ƴaƴan launuka masu ƙoshin lafiya suna gamsar da ba idanunmu kaɗai ba amma har da lafiyarmu. Jan raspberries suna cike da antioxidants, bitamin, da ma'adanai, kuma kowane ɗayan waɗannan sinadarai jarumi ne a kansa ga jikinmu.
Garkuwa Da Cutar Daji: Raspberries suna taka muhimmiyar rawa wajen yaki da ciwon daji. Ellagitannins da ke cikin ta na iya hana samuwar nono, hanji, pancreas, makogwaro, fata da ƙwayoyin cutar kansar prostate.
Mai gadin Tsarin rigakafi: Wadatar da abubuwan antioxidants masu ƙarfi kamar bitamin C da ellagic acid, raspberries suna kare jiki daga cututtuka da ƙarfafa tsarin rigakafi.
Metabolism Friendly: fiber da manganese Rasberi, mai wadataccen abinci mai gina jiki, yana tallafawa narkewa kuma yana taimakawa sarrafa nauyi. Bugu da ƙari, yana ƙunshe da ketones masu ƙona kitse kuma yana haɓaka ƙona kitse ta hanyar haɓaka metabolism.
Kwararrun Kula da Fata: Rasberi yana jinkirta tsufan fata kuma yana ƙawata fata. Wannan 'ya'yan itace, cike da antioxidants, yana haskaka fata kuma ya sa ya zama matashi.
Ƙwaƙwalwar Ƙwaƙwalwa: Rasberi yana ƙara ayyukan kwakwalwa kuma yana ƙarfafa ƙwaƙwalwa. Wannan yana ba da fa'ida mai mahimmanci, musamman a lokacin tsarin tsufa.
Mai Kariyar Zuciya: Red raspberries inganta aikin endothelial kuma rage hauhawar jini. Tare da babban abun ciki na fiber, yana taimakawa rage matakan cholesterol kuma yana rage haɗarin bugun jini.
Tare da waɗannan fasalulluka, ja rasberi shine kyakkyawan mataimaki ga rayuwa mai lafiya. Don gano magungunan kiwon lafiya na ja raspberries, zaku iya cinye su sabo, amfani da su a cikin santsi ko yin jam. A cikin kowane nau'i, raspberries za su ci gaba da ƙara dandano da lafiya ga rayuwarmu.
Yadda ake Amfani da Red Raspberries?
Red raspberries an san su don nau'o'in nau'in abinci iri-iri da dadi. Ga wasu shahararrun zaɓuɓɓuka:
sabo da amfani: Za a iya cinye raspberries sabo nan da nan bayan dasawa, yana ba ku damar dandana daɗin ɗanɗanon 'ya'yan itacen a mafi kyawun su.
jam da marmalade: Zaƙi da ɗanɗano mai ɗanɗano na raspberries ya dace don yin jams da marmalades. Ta wannan hanyar, zaku iya tsawaita rayuwar 'ya'yan itacen kuma ku wadatar da karin kumallo.
daskararre raspberries: Ta hanyar daskarewa raspberries, za ku iya adana su na dogon lokaci kuma ku yi amfani da su a duk lokacin da kuke buƙatar su. Daskararre raspberries suna da kyau don amfani a cikin smoothies ko kayan zaki.
kayan zaki gasa: Ana iya amfani da raspberries a cikin gasasshen kayan zaki kamar kek, pies da tarts. Dandan 'ya'yan itacen yana ƙara bayyana lokacin da aka haɗa shi da zafi.
Rasberi shayi da vinegar: Ana iya amfani da raspberries don yin shayi ko vinegar. Wannan yana ba ku damar samun amfanin 'ya'yan itace a cikin wani nau'i daban-daban.
Smoothies da cocktails: Raspberries babban zaɓi ne don ƙara abin taɓawa mai daɗi ga santsi da cocktails. Abubuwan da ke cikin sigar halitta na 'ya'yan itace suna ƙara zaƙi ga abubuwan sha ba tare da ƙara ƙarin kayan zaki ba.
Wadannan hanyoyin suna ba ku damar dandana duka dandano da ƙimar sinadirai na ja raspberries ta hanyoyi daban-daban. Kowace hanya tana bayyana bangarori daban-daban na raspberries, suna ba da hanyoyi masu ban sha'awa don haɗa wannan 'ya'yan itace mai dadi a cikin abincin ku.
Yadda ake Ajiye Red Raspberries?
Akwai hanyoyi da yawa don adana jajayen 'ya'yan itacen rasberi:
Daidaitaccen hanyar kwantena
Ɗauki kwandon ajiyar ajiyar kicin ɗin ku mai ƙarfi kuma ku jera shi da tawul ɗin takarda.
Sanya raspberries a cikin kwano. Tawul ɗin takarda yana rage jinkirin girma ta hanyar ɗaukar danshi daga 'ya'yan itatuwa.
Rufe akwati sosai kuma adana a cikin firiji.
Hanyar daskarewa
Sanya raspberries, wanke su kuma bushe su sosai.
Saka masu tauri kai tsaye cikin jakunkuna na ice cream.
Sanya masu laushi a cikin Layer guda a cikin jaka kuma adana su a cikin injin daskarewa.
hanyar gilashin kwalba
Bayan bushewa raspberries ta amfani da hanyar tawul na takarda, sanya su a cikin gilashin gilashi.
Rufe bakinka sosai. Gilashin ya fi amfani saboda yana wucewa ƙasa da iska fiye da filastik.
Tare da waɗannan hanyoyin, zaku iya kiyaye raspberries sabo na 'yan kwanaki. Duk da haka, tuna cewa raspberries na iya lalacewa da sauri don haka ya kamata a cinye shi da wuri-wuri. Idan kuna son ƙara yawan lokacin ajiya, zaku iya shirya cakuda ¾ ruwa da ¼ farin vinegar kuma a hankali ku wanke raspberries a cikin wannan cakuda. Farin vinegar zai tsawaita lokacin ajiya ta hanyar rage ayyukan kwayoyin halitta.
Kodayake fa'idodin jan rasberi suna da tasiri sosai, yana iya zama cutarwa a wasu lokuta. Ga wasu daga cikin irin wannan lalacewa:
Matsalolin wuce gona da iri: Red raspberries suna da lafiya lokacin cinyewa a cikin adadin al'ada; Duk da haka, yawan amfani da shi na iya haifar da ciwon ciki, gudawa da raƙuman fata.
Matakan estrogen: Raspberries na iya ƙara haɓakar isrogen, wanda zai iya haifar da karuwa a cikin hormones na estrogen da kuma tsananta wa waɗannan cututtuka, musamman a cikin mata masu ciwon nono, ovarian da kuma ciwon daji na mahaifa.
Lokacin ciki da shayarwa: Raspberries na iya haifar da zubar da ciki idan an sha da yawa yayin daukar ciki. A lokacin shayarwa, ana ba da shawarar cewa iyaye mata su nisanta daga raspberries a wannan lokacin, saboda yana iya haifar da mummunan tasiri akan nono.
rashin narkewar abinci: Yawan amfani da raspberries na iya haifar da matsalolin narkewar abinci musamman ma matsaloli kamar gudawa.
rashin lafiyan halayen: Wasu mutane na iya zama rashin lafiyar raspberries. Abubuwan rashin lafiyar kamar wahalar numfashi, kumburin fuska da lebe, kumburin harshe da makogwaro na iya faruwa bayan cin abinci.
Ciwon koda da gout: Raspberries na iya kara tsananta cututtukan gastrointestinal da goutYana iya kara tsanantawa Ba a ba da shawarar yin amfani da raspberries ga mutanen da ke da duwatsun koda.
A sakamakon haka;
Red raspberries wani abinci ne mai ban sha'awa wanda ba kawai 'ya'yan itace masu dadi ba ne, har ma yana da fa'idodin kiwon lafiya da yawa. Mai wadatar antioxidants, bitamin da ma'adanai, wannan jan gem yana ba da fa'idodin kiwon lafiya da yawa, daga tallafawa lafiyar zuciya don haɓaka tsarin rigakafi har ma da kaddarorin yaƙar kansa. Za mu iya yin amfani da mafi yawan waɗannan fa'idodi na musamman na jan raspberries idan muka haɗa su a cikin abincinmu na yau da kullun. Saboda haka, ja raspberries ya kamata ya sami wuri mai mahimmanci a cikin ɗakin dafa abinci ga duk wanda yake so ya yi rayuwa mai kyau.
