Ụcha na-egbuke egbuke na ísì ụtọ nke raspberries uhie na-eme ka ọ bụghị naanị kichin anyị kamakwa ahụike anyị. Ezoro ezo n'ime obere mkpụrụ osisi a bụ antioxidants siri ike, vitamin na mineral nke na-ejigide usoro nke ndụ. Red raspberry, dị ka otu n'ime akụ na-agwọ ọrịa nke okike na-enye anyị, ọ bụghị nanị na-eju afọ ụtọ anyị kamakwa na-echebe ahụ ike anyị site na ịbanye n'ime ahụ anyị. N'isiokwu a, anyị ga-achọpụta uru nke raspberries na-acha uhie uhie na nyocha nke sayensị ma mee ka ebe mkpụrụ osisi a dị ụtọ sikwuo ike na ndụ anyị.
Ebee ka raspberries uhie na-eto?
Raspberry bụ mkpụrụ osisi a na-eri na ezinụlọ rose. Enwere ọtụtụ ụdị raspberries, gụnyere nwa, odo odo na ọla edo - mana raspberries na-acha uhie uhie, ma ọ bụ Rubus idaeus, bụ ndị a na-ahụkarị.
Raspberries na-acha uhie uhie bụ ndị Europe na ugwu Eshia ma na-eto na mpaghara okpomọkụ na gburugburu ụwa. Na Turkey, raspberries, nke na-amasịkarị ala mmiri, na-eto nke ọma na Northern Anatolia na n'ụsọ oké osimiri Aegean. Mkpụrụ osisi a na-atọ ụtọ nwere ndụ dị mkpụmkpụ ma dị naanị n'oge okpomọkụ na n'oge mgbụsị akwụkwọ.
Uru nri nke Red Raspberries
Raspberry uhie bụ mkpụrụ osisi na-atọ ụtọ ma na-edozi ahụ. Obere mkpụrụ osisi a nwere ọtụtụ vitamin na mineral ndị dị mkpa maka ahụ ike. Nke a bụ ụkpụrụ oriri nke 100 grams nke raspberries uhie:
CalorieIhe dị n'ime: 52 kcal
Su: 85.75 g
protein: 1.2 g
mmanụ: 0.65 g
carbohydrate: 11.94 g
eriri: 6.5 g
sugar: 4.42 g
vitamin C: 26.2 mg
Vitamin E (alfa-tocopherol): 0.87 mg
Vitamin K (phylloquinone): 7.8 mg
calcium: 25 mg
Demir: 0.69 mg
magnesium: 22 mg
site: 29 mg
potassium: 151 mg
sodium: 1 mg
Zinc: 0.42 mg
B vitamin:
Thiamine: 0.03 mg
Riboflavin: 0.04 mg
Niacin: 0.6mg
Vitamin B-6: 0.06 mg
Folate, DFE: 21 μg
Profaịlụ nri a na-egosi ihe kpatara raspberries uhie kwesịrị ịbụ akụkụ nke nri dị mma. Ọ bụ ezie na ọ na-akwado usoro nri nri na nnukwu eriri ya, ọ na-ewusi usoro ahụ ji alụso ọrịa ọgụ ma na-echebe ahụ ike nke akpụkpọ ahụ ekele vitamin C na antioxidants. Na mgbakwunye, ọ na-enyere aka ịchịkwa ibu na obere kalori ya ma gboo mkpa ụtọ gị n'ụzọ dị mma. raspberries na-acha uhie uhie zuru oke dị ka nri nkịtị na nke na-edozi ahụ.
raspberries na-acha uhie uhie nwere antioxidants siri ike na-alụ ọgụ radicals n'efu na ahụ ma belata nrụgide oxidative.
2. Na-akwado ahụike obi
N'ihi nnukwu ọdịnaya fiber na antioxidants, raspberries na-acha uhie uhie na-akwado ahụike obi ma na-enyere aka belata cholesterol ọjọọ.
3.Agụ megide ọrịa kansa
raspberries uhie, nke nwere phytochemicals dị ka ellagic acid, na-egbochi uto mkpụrụ ndụ kansa.
4. Ọ na-enyere aka na njikwa ibu
N'ihi na ọ dị obere na calorie yana nnukwu eriri, raspberries uhie bụ ngwá ọrụ dị irè maka ịchịkwa ibu.
5.Na-eme ka ahụ ike anụ ahụ dịkwuo mma
raspberries na-acha uhie uhie, bara ụba na vitamin C, na-eme ka ahụike akpụkpọ ahụ dịkwuo mma ma na-ebelata ịka nká akpụkpọ ahụ.
6. Na-eme ka usoro ahụ ji alụso ọrịa ọgụ sie ike
Uhie raspberries bara ụba na vitamin C na nri ndị ọzọ na-ewusi usoro ahụ ji alụso ọrịa ọgụ sie ike.
7. Na-achịkwa shuga ọbara
Ndekọ glycemic dị ala nke raspberries nwere ike inye aka dozie shuga ọbara, nke bara uru maka njikwa ọrịa shuga.
8. Na-echebe ahụ ike anya
Zeaxanthin dị na raspberries na-echebe ahụike anya ma gbochie afọ macular degeneration na-ebelata ihe ize ndụ.
9.Ọ nwere mgbochi mkpali Njirimara
Red raspberries nwere ihe ndị sitere n'okike na-enyere aka belata mbufụt.
10.Na-eme ka ahụ ike digestive dịkwuo mma
N'ịbụ nke nwere nnukwu eriri fiber, raspberries na-acha uhie uhie na-enyere aka igbochi nsogbu dị ka afọ ntachi site na ịhazi usoro nri nri.
Kedu ọrịa ndị na-acha uhie uhie dị mma maka?
Dị ka ihe ịchọ mma na-acha uhie uhie na-enwu n'okpuru anyanwụ, raspberries na-achọ ubi anyị mma. Mkpụrụ osisi ndị a na-egbuke egbuke na-eju ọ bụghị naanị anya anyị kamakwa ahụike anyị. Uhie raspberries jupụtara na antioxidants, vitamin, na mineral, na nke ọ bụla n'ime ihe ndị a bụ dike n'onwe ya maka ahụ anyị.
Ọta megide Ọrịa Cancer: Raspberries na-ekere òkè dị mkpa n'ọgụ megide ọrịa cancer. Ellagitannins dị n'ime ya nwere ike igbochi ịmepụta ara, colon, pancreas, akpịrị, akpụkpọ ahụ na mkpụrụ ndụ tumor cancer prostate.
Onye na-ahụ maka usoro mgbochi ọrịa: N'ịbụ ndị nwere antioxidants dị ike dị ka vitamin C na ellagic acid bara ụba, raspberries na-echebe ahụ pụọ n'ọrịa ma na-ewusi usoro ahụ ji alụso ọrịa ọgụ sie ike.
Metabolism enyi na enyi: eriri na manganese Raspberry, ọgaranya na-edozi ahụ, na-akwado mgbaze ma na-enyere aka ịchịkwa ibu. Na mgbakwunye, ọ nwere ketones na-ere abụba ma na-akwalite abụba na-ere ọkụ site na ime ka metabolism dị ngwa.
Ọkachamara nlekọta anụ ahụ: Raspberry na-egbu oge ịka nká ma na-achọ akpụkpọ ahụ mma. Mkpụrụ a, jupụtara na antioxidants, na-eme ka akpụkpọ ahụ gị dịkwuo mma ma mee ka ọ dị ka nwata.
Ihe nkwalite ebe nchekwa: Raspberry na-abawanye ọrụ ụbụrụ ma na-ewusi ebe nchekwa ike. Nke a na-enye uru dị ịrịba ama, karịsịa n'oge usoro ịka nká.
Ihe nchekwa obi: Uhie raspberries na-eme ka ọrụ endothelial dịkwuo mma ma belata ọbara mgbali elu. N'ihi nnukwu eriri ya, ọ na-enyere aka belata ọkwa cholesterol ma na-ebelata ohere nke ọrịa strok.
Site na njirimara ndị a, raspberry uhie bụ ezigbo onye nkwado maka ndụ ahụike. Iji chọpụta ọkachamara ahụike nke raspberries uhie, ị nwere ike iri ha dị ọhụrụ, jiri ya na smoothies ma ọ bụ mee jam. N'ụdị ya niile, raspberries ga-anọgide na-agbakwunye uto na ahụike na ndụ anyị.
Kedu ka esi eri Red raspberries?
A maara raspberries uhie maka ụzọ oriri ha dị iche iche na nke na-atọ ụtọ. Nke a bụ nhọrọ ụfọdụ ama ama:
oriri ọhụrụ: Enwere ike iri mkpụrụ osisi raspberries ọhụrụ ozugbo ị tụtụchara, na-enye gị ohere ịhụ ụtọ mkpụrụ osisi ahụ nke ọma.
jam na marmalade: Ụtọ ụtọ na utoojoo nke raspberries zuru oke maka ịme jams na marmalades. Site na usoro a, ị nwere ike ịgbatị ndụ mkpụrụ osisi ma mee ka nri ụtụtụ gị dịkwuo mma.
raspberries oyi kpọnwụrụ: Site na raspberries na-ekpo ọkụ, ị nwere ike ịchekwa ha ogologo oge ma jiri ya mee ihe mgbe ọ bụla ịchọrọ ha. Raspberries oyi kpọnwụrụ dị mma maka ojiji na smoothies ma ọ bụ desserts.
sie desserts: Enwere ike iji raspberries mee ihe na desserts esiri esi dị ka achịcha, pies na tart. Ụtọ nke mkpụrụ osisi na-apụtawanye ìhè mgbe ejikọtara ya na okpomọkụ.
Raspberry tii na mmanya: A pụkwara iji raspberries mee tii ma ọ bụ mmanya. Nke a na-enye gị ohere ịnweta uru nke mkpụrụ osisi n'ụdị dị iche.
Smoothies na cocktails: Raspberries bụ nhọrọ dị mma iji tinye ihe na-atọ ụtọ na smoothies na cocktails. Ọdịnaya shuga sitere n'okike nke mkpụrụ osisi na-agbakwunye ụtọ na ihe ọṅụṅụ gị na-enweghị itinyekwu ihe ụtọ.
Ụzọ ndị a na-enye gị ohere ịnweta ma ekpomeekpo na uru bara uru nke raspberries uhie n'ụzọ dịgasị iche iche. Usoro ọ bụla na-ekpughe akụkụ dị iche iche nke raspberries, na-enye ụzọ mara mma isi tinye mkpụrụ osisi a na-atọ ụtọ na nri gị.
Kedu ka esi echekwa Red Raspberries?
Enwere ụzọ dị iche iche maka ịchekwa mkpụrụ osisi rasberi uhie:
Usoro akpa nchekwa ọkọlọtọ
Were akpa nchekwa kichin gị siri ike ma were akwa akwa were kwụchie ya.
Tinye raspberries na nnukwu efere. Akwa nhicha akwụkwọ na-ebelata uto ebu site na ịmịkọrọ mmiri sitere na mkpụrụ osisi.
Mechie akpa ahụ nke ọma ma chekwaa na friji.
Usoro kefriza
Hazie raspberries, saa ha ma kpoo ha nke ọma.
Tinye ndị siri ike ozugbo n'ime akpa ice cream.
Tinye ndị dị nro na otu oyi akwa n'ime akpa ma chekwaa ha na friza.
usoro ite iko
Mgbe ihicha raspberries na-eji usoro towel akwụkwọ, tinye ha n'ime ite iko.
Mechie ọnụ gị nke ọma. Glass bara uru n'ihi na ọ na-agafe obere ikuku karịa rọba.
Site na usoro ndị a, ị nwere ike ime ka raspberries gị dị ọhụrụ maka ụbọchị ole na ole. Otú ọ dị, cheta na raspberries nwere ike imebi ngwa ngwa, ya mere a ga-eri ya ozugbo enwere ike. Ọ bụrụ na ịchọrọ ịbawanye oge nchekwa, ị nwere ike ịkwadebe ngwakọta nke ¾ mmiri na ¼ mmanya ọcha ma jiri nwayọọ sachaa raspberries na ngwakọta a. Mmanya ọcha ga-agbatị oge nchekwa site n'ibelata ọrụ nke ihe ndị dị ndụ.
Ọ bụ ezie na uru raspberry uhie na-arụ ọrụ nke ọma, ọ nwere ike imerụ ahụ n'ọnọdụ ụfọdụ. Nke a bụ ụfọdụ n'ime mmebi ndị a:
Nsogbu iribiga ihe ókè: Uhie raspberries na-adị mma mgbe a na-eri ya na oke nkịtị; Otú ọ dị, ịṅụbiga mmanya ókè nwere ike ịkpata mgbu afọ, afọ ọsịsa na ọnya akpụkpọ ahụ.
Ọkwa estrogen: Raspberries nwere ike ịba ụba estrogen secretion, nke nwere ike ime ka mmụba nke estrogen hormones na njọ nke nsogbu ndị a, karịsịa na ndị inyom nwere ara, ovarian na uterine cancer.
Oge ime na nwa ara: Raspberries nwere ike ime ka ime ọpụpụ ma ọ bụrụ na rie ya nke ukwuu n'oge ime ime. N'oge a na-enye nwa ara, a na-atụ aro ka ndị nne na-anọpụ na raspberries n'oge a, n'ihi na ọ nwere ike inwe mmetụta ọjọọ na mmiri ara ara.
nsogbu digestive: Iri oke nke raspberries nwere ike bute nsogbu mgbari nri na ọkachasị nsogbu dịka afọ ọsịsa.
mmeghachi omume nfụkasị ahụ: Ụfọdụ ndị mmadụ nwere ike na-enwe ihe nfụkasị na raspberries. Mmeghachi omume nfụkasị ahụ dị ka iku ume siri ike, ọzịza nke ihu na egbugbere ọnụ, ọzịza nke ire na akpịrị nwere ike ime mgbe erichara ya.
Nkume akụrụ na gout: Raspberries nwere ike ime ka pathologies eriri afọ ka njọ na goutO nwere ike ka njọ A naghị atụ aro iri raspberries maka ndị nwere akụrụ akụrụ.
N'ihi ya;
Uhie raspberries bụ nri dị ukwuu nke na-abụghị naanị mkpụrụ osisi na-atọ ụtọ, kamakwa ọ nwere ọtụtụ uru ahụike. Ọgaranya na antioxidants, vitamin na mineral, mkpuru uhie a na-enye ọtụtụ uru ahụike, site n'ịkwado ahụike obi na ịkwalite usoro ahụ ji alụso ọrịa ọgụ na ọbụna ihe ndị na-alụso ọrịa cancer ọgụ. Anyị nwere ike ime ọtụtụ uru ndị a pụrụ iche nke raspberries uhie mgbe anyị tinyere ha na nri anyị kwa ụbọchị. Ya mere, raspberries uhie kwesịrị inwe ebe dị mkpa na kichin maka onye ọ bụla chọrọ ibi ndụ ahụike.
