ʻO nā waihoʻoluʻu ʻoluʻolu a me ka ʻala ʻono o nā raspberry ʻulaʻula e hoʻonui i ko mākou lumi kuke akā i ko mākou olakino. Huna ʻia i loko o kēia hua liʻiliʻi nā antioxidants ikaika, nā huaora a me nā minela e mālama ai i ke ʻano o ke ola. ʻO ka raspberry ʻulaʻula, ʻo ia kekahi o nā waiwai ho'ōla a ke ʻano e hāʻawi mai iā mākou, ʻaʻole wale e māʻona i ko mākou ʻono akā pale pū i ko mākou olakino ma ke komo ʻana i loko o ko mākou kino. Ma kēia ʻatikala, e ʻike mākou i nā pono o nā raspberry ʻulaʻula i ka mālamalama o ka noiʻi ʻepekema a hoʻoikaika hou i kahi o kēia hua ʻono i ko mākou ola.
Ma hea kahi e ulu ai nā raspberries ʻulaʻula?
ʻO Raspberry ka hua ʻai o kahi mea kanu ma ka ʻohana rose. Nui nā ʻano raspberry, me ka ʻeleʻele, ka poni a me ke gula - akā ʻo nā raspberry ʻulaʻula, a i ʻole Rubus idaeus, ka mea maʻamau.
ʻO nā raspberries ʻulaʻula he ʻano maoli ia no ʻEulopa a me ka ʻĀkau ʻĀsia a ua ulu ʻia ma nā wahi mahana a puni ka honua. I Turkey, ua ulu nui nā raspberries, kahi i makemake nui i ka lepo maʻemaʻe, ma Northern Anatolia a me ke kahakai ʻo Aegean. He pōkole ko kēia hua ʻono a loaʻa wale i ke kauwela a me ka hāʻule.
Ka Waiwai o nā Raspberries ʻulaʻula
ʻO ka raspberry ʻulaʻula kahi hua ʻono a momona hoʻi. Aia i loko o kēia hua liʻiliʻi nā huaora a me nā minela e pono ai ke olakino. Eia nā waiwai waiwai o 100 grams o nā raspberries ʻulaʻula:
Kalepona: 52 calories
Su: 85.75 g
kumuʻiʻo: 1.2 g
ka aila: 0.65 g
carbohydrate: 11.94 g
ʻO: 6.5 g
kōpaʻa: 4.42 g
Huaʻaila C: 26.2 mg
Vitamin E (alpha-tocopherol): 0.87 mg
Vitamin K (phylloquinone): 7.8 .g
kalipuna: 25 mg
me ka hao: 0.69 mg
makanekiuma: 22 mg
phosphorus: 29 mg
potasiuma: 151 mg
paʻakai: 1 mg
kiniki: 0.42 mg
Nā huaora B:
Tiamina: 0.03 mg
Riboflavin: 0.04mg
Niacin: 0.6mg
Huaʻai B-6: 0.06 mg
Folate, DFE: 21 µg
Hōʻike kēia ʻike meaʻai i ke kumu e pono ai e lilo nā raspberry ʻulaʻula i ʻāpana o ka meaʻai olakino. ʻOiai ʻo ia e kākoʻo ana i ka ʻōnaehana digestive me kona ʻano fiber kiʻekiʻe, hoʻoikaika ia i ka ʻōnaehana pale a pale i ke olakino o ka ʻili me ka huaʻa C a me nā antioxidants. Eia kekahi, kōkua ia i ka hoʻomalu i ke kaumaha me kāna mau calorie haʻahaʻa a hoʻokō i kāu pono momona ma ke ʻano olakino. ʻO nā raspberries ʻulaʻula maikaʻi loa e like me ka meaʻai maoli a me ka meaʻai.
Loaʻa i nā raspberry ʻulaʻula nā antioxidants ikaika e hakakā i nā radical manuahi i loko o ke kino a hōʻemi i ke kaumaha oxidative.
2. Kākoʻo i ke olakino naʻau
Mahalo i ka nui o ka fiber a me nā antioxidants, kākoʻo nā raspberries ʻulaʻula i ke olakino puʻuwai a kōkua i ka hōʻemi ʻana i ka cholesterol maikaʻi ʻole.
3.Fights kū'ē i ke kanesa
ʻO nā raspberries ʻulaʻula, aia nā phytochemical e like me ka ellagic acid, ke kāohi i ka ulu ʻana o nā maʻi maʻi maʻi.
4. He kōkua me ka hoʻomalu kaumaha
Ma muli o ka haʻahaʻa o ka calorie a me ke kiʻekiʻe o ka fiber, ʻo nā raspberry ʻulaʻula kahi mea hana pono no ka mālama kaumaha.
5. Hoʻomaikaʻi i ke olakino ʻili
ʻO nā raspberry ʻulaʻula, waiwai i ka vitamina C, hoʻomaikaʻi i ke olakino o ka ʻili a hoʻolohi i ka ʻelemakule.
6. Hoʻoikaika i ka ʻōnaehana pale
He waiwai nui nā raspberry ʻulaʻula i ka huaora C a me nā meaʻai ʻē aʻe e hoʻoikaika ai i ka ʻōnaehana pale.
7. Hoʻoponopono i ke kō koko
Hiki i ka glycemic index haʻahaʻa o nā raspberries ke kōkua i ke kaulike ʻana i ke kō koko, he mea pono ia no ka mālama ʻana i ka maʻi diabetes.
8. Mālama i ke ola o ka maka
Mālama ʻo Zeaxanthin i loko o nā raspberry i ke olakino o ka maka a pale i ka pili o ka makahiki hoʻohaʻahaʻa macular hoemi i ka pilikia.
9. He mau waiwai anti-inflammatory
Loaʻa i nā raspberry ʻulaʻula nā mea kūlohelohe e kōkua i ka hoʻohaʻahaʻa ʻana i ka mumū.
10. Hoʻomaikaʻi i ke olakino digestive
Me kona ʻano fiber kiʻekiʻe, kōkua nā raspberry ʻulaʻula e pale i nā pilikia e like me ka constipation ma ka hoʻoponopono ʻana i ka ʻōnaehana digestive.
He aha nā maʻi e maikaʻi ai ka Red Raspberry?
E like me nā mea ʻulaʻula e ʻā ana ma lalo o ka lā, hoʻonani nā raspberry i kā mākou māla. ʻAʻole wale kēia mau hua ʻulaʻula ʻulaʻula e hoʻomāʻona i ko mākou mau maka akā i ko mākou olakino pū kekahi. Ua piha nā raspberry ʻulaʻula i nā antioxidants, nā huaora, a me nā minela, a ʻo kēlā me kēia o kēia mau mea he hero i kona pono ponoʻī no ko mākou kino.
Palekana e kūʻē i ke kanesa: He kuleana koʻikoʻi ka Raspberries i ka hakakā ʻana i ka maʻi kanesa. Hiki i nā ellagitannins ke pale i ka hoʻokumu ʻana o ka umauma, colon, pancreas, puʻu, ʻili a me ka prostate cancer cells.
Kiaʻi ʻōnaehana pale: Hoʻonui ʻia me nā antioxidants ikaika e like me ka vitamina C a me ka ellagic acid, pale nā raspberry i ke kino mai nā maʻi a hoʻoikaika i ka ʻōnaehana pale.
Pilikia ka Metabolism: fiber a me manganese ʻO Raspberry, waiwai i nā meaʻai, kākoʻo i ka hoʻoemi ʻana a kōkua i ka hoʻokele kaumaha. Eia kekahi, loaʻa iā ia nā ketones puhi momona a hoʻoikaika i ka puhi ʻana i ka momona ma ka wikiwiki ʻana i ka metabolism.
Lapaʻau mālama ʻili: Hoʻopaneʻe ka Raspberry i ka ʻelemakule a hoʻonani i ka ʻili. ʻO kēia huaʻai, piha i nā antioxidants, hoʻomālamalama i kou ʻili a hoʻomāliʻi i ka ʻōpio.
Mea hoʻonui hoʻomanaʻo: Hoʻonui ka Raspberry i nā hana o ka lolo a hoʻoikaika i ka hoʻomanaʻo. Hāʻawi kēia i kahi pōmaikaʻi nui, ʻoi aku hoʻi i ka wā ʻelemakule.
Pale Puʻuwai: Hoʻomaikaʻi nā raspberry ʻulaʻula i ka hana endothelial a hoʻemi i ka hypertension. Me kona ʻano fiber kiʻekiʻe, kōkua ia i ka hoʻohaʻahaʻa ʻana i nā pae cholesterol a hoʻemi i ka pilikia o ka hahau ʻana.
Me kēia mau hiʻohiʻona, ʻo ka raspberry ʻulaʻula kahi kākoʻo maikaʻi loa no ke ola olakino. No ka ʻike ʻana i ka wizardry olakino o nā raspberries ʻulaʻula, hiki iā ʻoe ke ʻai iā lākou hou, hoʻohana iā lākou i ka smoothies a i ʻole e hana i ka jam. Ma kona ʻano a pau, e hoʻomau ka raspberries i ka ʻono a me ke olakino i ko mākou ola.
Pehea e ʻai ai i nā Raspberry ʻulaʻula?
Ua ʻike ʻia nā raspberries ʻulaʻula no kā lākou ʻano ʻai ʻokoʻa a ʻono. Eia kekahi mau koho kaulana:
ʻai hou: Hiki ke ʻai hou ʻia nā Raspberries ma hope koke o ka ʻohi ʻana, e ʻae iā ʻoe e ʻike i ka ʻono maoli o ka hua i ko lākou maikaʻi loa.
jam a me ka marmalade: ʻO ka ʻono ʻono a me ka ʻawaʻawa o nā raspberry he kūpono no ka hana ʻana i nā jams a me nā marmalades. Me kēia ala, hiki iā ʻoe ke hoʻolōʻihi i ke ola o ka hua a hoʻonui i kāu ʻaina kakahiaka.
raspberries paʻa: Ma ka hoʻoheheʻe ʻana i nā raspberry, hiki iā ʻoe ke mālama iā lākou no ka manawa lōʻihi a hoʻohana iā lākou i kēlā me kēia manawa āu e pono ai. He kūpono nā raspberries paʻa no ka hoʻohana ʻana i nā smoothies a i ʻole nā mea ʻono.
mea ʻai i kālua ʻia: Hiki ke hoʻohana ʻia nā raspberry i loko o nā mea ʻono i kālua ʻia e like me nā keke, nā pies a me nā tart. ʻOi aku ka maikaʻi o ka ʻono o ka hua ke hui pū me ka wela.
Raspberry kī a me ka vīneka: Hiki ke hoʻohana ʻia nā raspberry e hana i ke kī a i ʻole ka vīneka. Hiki iā ʻoe ke loaʻa nā pōmaikaʻi o ka hua ma kahi ʻano ʻokoʻa.
Smoothies a me ka cocktails: ʻO nā Raspberry kahi koho maikaʻi loa e hoʻohui i kahi paʻi maikaʻi i ka smoothies a me ka cocktails. ʻO ke kō maoli o ka huaʻai e hoʻohui i ka ʻono i kāu mau mea inu me ka ʻole e hoʻohui i nā mea ʻono.
Hāʻawi kēia mau ala iā ʻoe e ʻike i ka ʻono a me ka waiwai o nā raspberries ʻulaʻula ma nā ʻano like ʻole. Hōʻike kēlā me kēia ʻano i nā ʻano like ʻole o nā raspberry, e hāʻawi ana i nā ala leʻaleʻa e hoʻokomo i kēia hua ʻono i kāu ʻai.
Pehea e mālama ai i nā Raspberry ʻulaʻula?
Nui nā ala no ka mālama ʻana i nā hua raspberry ʻulaʻula:
ʻano pahu waihona maʻamau
E lawe i kāu pahu waihona kīhini paʻakikī a kau iā ia me nā kāwele pepa.
E kau i nā raspberries i loko o ke pola. Hoʻopaneʻe nā kāwele pepa i ka ulu ʻana o ka poʻi ma o ka lawe ʻana i ka wai mai nā hua.
E pani paʻa i ka ipu a mālama i loko o ka friji.
ʻO ke ala hau
E hoʻokaʻawale i nā raspberries, holoi a maloʻo loa.
E hoʻokomo pololei i nā ʻeke ice cream.
E kau i nā mea palupalu i kahi papa hoʻokahi i loko o kahi ʻeke a mālama iā lākou i loko o ka pahu hau.
ʻano ipu aniani
Ma hope o ka hoʻomaloʻo ʻana i nā raspberry me ka hoʻohana ʻana i ke ʻano kāwele pepa, e waiho iā lākou i loko o kahi ipu aniani.
E pani paʻa i kou waha. ʻOi aku ka maikaʻi o ke aniani no ka mea ʻoi aku ka liʻiliʻi o ka ea ma mua o ka plastic.
Me kēia mau ʻano, hiki iā ʻoe ke mālama i kāu raspberry hou no kekahi mau lā. Eia naʻe, e hoʻomanaʻo e hiki ke hoʻopau koke i nā raspberries a no laila pono e hoʻopau ʻia i ka wā hiki. Inā makemake ʻoe e hoʻonui hou i ka manawa mālama, hiki iā ʻoe ke hoʻomākaukau i ka hui ʻana o ¾ wai a me ¼ winika keʻokeʻo a holoi mālie i nā raspberry i loko o kēia hui. E hoʻolōʻihi ka vīneka keʻokeʻo i ka manawa mālama ma ka hoʻemi ʻana i ka hana o nā mea olaola.
ʻOiai ʻoi aku ka maikaʻi o nā pono raspberry ʻulaʻula, hiki ke hōʻeha i kekahi mau hihia. Eia kekahi o keia mau poho.
Nā pilikia hoʻohana nui: He olakino nā raspberry ʻulaʻula ke ʻai ʻia i nā mea maʻamau; Eia naʻe, hiki i ka ʻai nui ʻana ke hoʻoulu i ka ʻeha o ka ʻōpū, ka ʻōpū a me ka ʻili ʻili.
Nā pae estrogen: Hiki i nā Raspberries ke hoʻonui i ka huna ʻana o ka estrogen, kahi e hoʻonui ai i nā hormones estrogen a me ka hoʻonui ʻana i kēia mau maʻi, ʻoi aku hoʻi i nā wahine me ka umauma, ovarian a me ka ʻōpū.
Ka wā hāpai a me ka wā hānai: Hiki i nā Raspberries ke hana i ka hāʻule ʻole inā ʻai nui ʻia i ka wā hāpai. I ka wā o ka hānai ʻana, ua ʻōlelo ʻia e haʻalele nā makuahine i nā raspberry i kēia wā, no ka mea he hopena maikaʻi ʻole ia i ka waiū umauma.
nā maʻi ʻeha: ʻO ka ʻai nui ʻana i nā raspberry hiki ke alakaʻi i nā pilikia e like me nā maʻi digestive a me ka maʻi maʻi.
nā maʻi maʻi: Hiki i kekahi poʻe ke maʻi i nā raspberry. ʻO nā hopena maʻi e like me ka pilikia o ka hanu ʻana, ka pehu ʻana o ka maka a me nā lehelehe, hiki mai ka pehu o ke alelo a me ka puʻu ma hope o ka ʻai ʻana.
ʻO nā pōhaku ʻāʻī a me ka gout: Hiki i nā Raspberry ke hoʻonāukiuki i nā pathologies gastrointestinal a goutHiki ke hoʻonui i ka ʻAʻole ʻōlelo ʻia ka hoʻohana ʻana i nā raspberry no ka poʻe me nā pōhaku ʻāʻī.
Ma ka hopena;
ʻO nā raspberry ʻulaʻula he meaʻai nui ʻaʻole ia he hua ʻono wale nō, akā he nui nā pono olakino. Loaʻa i nā antioxidants, nā huaora a me nā minela, hāʻawi kēia ʻulaʻula i ka nui o nā pono olakino, mai ke kākoʻo ʻana i ke olakino o ka naʻau a hiki i ka hoʻoikaika ʻana i ka ʻōnaehana pale a hiki i nā waiwai hakakā ʻana i ka maʻi kanesa. Hiki iā mākou ke hana i ka hapa nui o kēia mau pono kūʻokoʻa o nā raspberry ʻulaʻula ke hoʻokomo mākou iā lākou i kā mākou meaʻai i kēlā me kēia lā. No laila, pono e loaʻa i nā raspberry ʻulaʻula kahi wahi koʻikoʻi i ka lumi kuke no ka mea makemake e ola i ke ola olakino.
