Mebala e khanyang le monko o monate oa li-raspberries tse khubelu ha li ruise likhitla tsa rona feela empa le bophelo bo botle ba rona. Ho patiloe ka har'a tholoana ena e nyane ho na le li-antioxidants tse matla, livithamine le liminerale tse bolokang morethetho oa bophelo. Raspberry e khubelu, e le e 'ngoe ea matlotlo a folisang ao tlhaho e re fang eona, ha e khotsofatse feela tatso ea rona empa e boetse e sireletsa bophelo ba rona ka ho kenella ka hare ho' mele ea rona. Sehloohong sena, re tla fumana melemo ea li-raspberries tse khubelu leseling la lipatlisiso tsa saense le ho matlafatsa ka ho eketsehileng sebaka sa tholoana ena e monate bophelong ba rona.
Li-raspberries tse khubelu li mela hokae?
Raspberry ke tholoana e jeoang ea semela sa lelapa la rosa. Ho na le mefuta e mengata ea li-raspberries, tse kenyeletsang tse ntšo, tse pherese le tsa khauta - empa li-raspberries tse khubelu, kapa Rubus idaeus, ke tsona tse tloaelehileng ka ho fetisisa.
Li-raspberries tse khubelu li hlaha Europe le Asia leboea 'me li lengoa libakeng tse futhumetseng ho pota lefatše. Naheng ea Turkey, li-raspberries, tse ratang haholo mobu o mongobo, li lengoa haholo Anatolia Leboea le lebopong la Aegean. Litholoana tsena tse monate li na le nako e khutšoanyane ea bophelo 'me li fumaneha feela lehlabula le hoetla.
Boleng ba phepo e nepahetseng ea Raspberries e khubelu
Raspberry e khubelu ke litholoana tse monate le tse matlafatsang. Litholoana tsena tse nyenyane li na le livithamine le liminerale tse ngata tse bohlokoa bakeng sa bophelo bo botle. Mona ke litekanyetso tsa phepo ea ligrama tse 100 tsa raspberries tse khubelu:
Khalorikhalori: 52 kcal
Su: 85.75 g,
Protein: 1.2 g,
oli: 0.65 g,
k'habohaedreite: 11.94 g,
Lif: 6.5 g,
tsoekere: 4.42 g,
Vithamine ea C26.2 mg
Vithamine E (alpha-tocopherol): 0.87 mg
Vithamine K (phylloquinone): 7.8 likhato
k'halsiamo25 mg
Demir0.69 mg
magnesium22 mg
phosphorus29 mg
potassium151 mg
sodium1 mg
zinki0.42 mg
Li-vithamine tsa B:
Thiamine: 0.03mg
Riboflavin: 0.04mg
Niacin: 0.6mg
Vithamine B-6: 0.06 mg
Folate, DFE: 21 µg
Boemo bona ba phepo e nepahetseng bo bontša hore na ke hobane'ng ha li-raspberries tse khubelu li lokela ho ba karolo ea lijo tse phetseng hantle. Le hoja e tšehetsa tsamaiso ea tšilo ea lijo ka fiber e ngata, e matlafatsa sesole sa 'mele le ho sireletsa bophelo bo botle ba letlalo ka lebaka la vithamine C le antioxidants. Ho phaella moo, e thusa ho laola boima ba 'mele ka lik'hilojule tse tlaase' me e finyella tlhoko ea hau e monate ka tsela e phetseng hantle. Li-raspberries tse khubelu li phethahetse e le seneke sa tlhaho le se nang le phepo.
Li-raspberries tse khubelu li na le li-antioxidants tse matla tse loantšang li-radicals mahala 'meleng le ho fokotsa khatello ea kelello ea oxidative.
2. E tšehetsa bophelo bo botle ba pelo
Ka lebaka la fiber ea eona e phahameng le li-antioxidants, li-raspberries tse khubelu li tšehetsa bophelo bo botle ba pelo le ho thusa ho fokotsa k'holeseterole e mpe.
3.Ho loantša mofetše
Li-raspberries tse khubelu, tse nang le phytochemicals tse kang ellagic acid, li thibela ho hōla ha lisele tsa kankere.
4. E thusa ho laola boima ba 'mele
Kaha e na le lik'hilojule tse fokolang 'me e na le fiber e ngata, li-raspberries tse khubelu ke sesebelisoa se sebetsang sa ho laola boima ba' mele.
5.E ntlafatsa bophelo bo botle ba letlalo
Li-raspberries tse khubelu, tse nang le vithamine C e ngata, li ntlafatsa bophelo bo botle ba letlalo le ho liehisa botsofali ba letlalo.
6. E matlafatsa sesole sa 'mele
Li-raspberries tse khubelu li na le vithamine C e ngata le limatlafatsi tse ling tse matlafatsang sesole sa 'mele.
7. E laola tsoekere e maling
Tekanyo e tlase ea glycemic ea li-raspberries e ka thusa ho leka-lekanya tsoekere ea mali, e leng molemo ho laola lefu la tsoekere.
8. E sireletsa bophelo bo botle ba mahlo
Zeaxanthin e fumanehang ka har'a li-raspberries e sireletsa bophelo bo botle ba mahlo le ho thibela ho amana le lilemo ho senyeha ha macular fokotsa kotsi.
9.E na le lintho tse thibelang ho ruruha
Li-raspberries tse khubelu li na le lisebelisoa tsa tlhaho tse thusang ho fokotsa ho ruruha.
10.E ntlafatsa bophelo bo botle ba tšilo ea lijo
Ka li-fiber tse ngata, li-raspberries tse khubelu li thusa ho thibela mathata a kang ho patoa ka ho laola tsamaiso ea lijo.
Ke Mafu Afe a Molemo Raspberry?
Joaloka mabenyane a khubelu a khanyang tlas'a letsatsi, raspberries e khabisa lirapa tsa rona. Litholoana tsena tse mebala-bala ha li khotsofatse mahlo a rōna feela empa li boetse li khotsofatsa bophelo ba rōna. Li-raspberries tse khubelu li tletse li-antioxidants, livithamine le liminerale, 'me e' ngoe le e 'ngoe ea metsoako ena ke mohale ka boeona bakeng sa' mele ea rona.
Thebe Khahlanong le Kankere: Li-raspberries li phetha karolo ea bohlokoa ho loantša kankere. Ellagitannins eo e nang le eona e ka thibela ho thehoa ha letsoele, colon, manyeme, 'metso, letlalo le lisele tsa kankere ea senya.
Mohlokomeli oa Tsamaiso ea 'mele ea ho itšireletsa mafung: E matlafalitsoe ka li-antioxidants tse matla tse kang vithamine C le ellagic acid, li-raspberries li sireletsa 'mele khahlanong le tšoaetso le ho matlafatsa sesole sa' mele.
Metabolism e Metsoalle: fiber le mankanese Raspberry, e nang le limatlafatsi tse ngata, e tšehetsa tšilo ea lijo 'me e thusa ho laola boima ba' mele. Ho phaella moo, e na le li-ketone tse chesang mafura 'me e khothalletsa ho chesa mafura ka ho potlakisa metabolism.
Setsebi sa Tlhokomelo ea Letlalo: Raspberry e liehisa ho tsofala ha letlalo le ho khabisa letlalo. Litholoana tsena, tse tletseng li-antioxidants, li khantša letlalo la hao le ho etsa hore le shebahale le le monyenyane.
Memori Booster: Raspberry e eketsa ts'ebetso ea boko le ho matlafatsa mohopolo. Sena se fana ka molemo o moholo, haholo-holo nakong ea botsofali.
Mosireletsi oa pelo: Li-raspberries tse khubelu li ntlafatsa mosebetsi oa endothelial le ho fokotsa khatello ea mali. Kaha e na le fiber e ngata, e thusa ho theola k'holeseterole le ho fokotsa kotsi ea stroke.
Ka likarolo tsena, raspberry e khubelu ke motšehetsi ea babatsehang bakeng sa bophelo bo botle. Ho fumana tsebo ea bophelo bo botle ea li-raspberries tse khubelu, u ka li ja li le foreshe, ua li sebelisa ka li-smoothie kapa u etsa jeme. Ka mefuta eohle ea eona, li-raspberries li tla tsoela pele ho eketsa tatso le bophelo bo botle bophelong ba rona.
Mokhoa oa ho ja li-raspberries tse khubelu?
Li-raspberries tse khubelu li tsejoa ka mekhoa ea tsona e fapaneng le e monate ea ho sebelisoa. Mona ke tse ling tsa likhetho tse tsebahalang:
tshebediso e ncha: Li-raspberries li ka jeoa hang ka mor'a ho kha, li u fa monyetla oa ho utloa tatso ea tlhaho ea litholoana ka hohle kamoo li ka khonang.
jeme le marmalade: Tatso e monate le e bolila ea raspberries e loketse ho etsa jeme le marmalade. Ka mokhoa ona, o ka lelefatsa bophelo ba litholoana mme oa ntlafatsa lijo tsa hau tsa hoseng.
li-raspberries tse hoamisitsoeng: U ka hatsetsa li-raspberries nako e telele 'me u li sebelise neng kapa neng ha u li hloka. Li-raspberries tse hatselitsoeng li loketse ho sebelisoa ho li-smoothies kapa li-dessert.
li-dessert tse phehiloeng: Li-raspberries li ka sebelisoa ka li-dessert tse halikiloeng tse kang likuku, liphae le li-tarts. Tatso ea tholoana e bonahala haholoanyane ha e kopantsoe le mocheso.
Tee ea raspberry le asene: Li-raspberries li ka boela tsa sebelisoa ho etsa tee kapa asene. Sena se o nolofalletsa ho fumana melemo ea litholoana ka mokhoa o fapaneng.
Smoothies le li-cocktails: Li-Raspberries ke khetho e ntle ea ho eketsa monate o monate ho li-smoothies le li-cocktails. Tsoekere ea tlhaho ea litholoana e eketsa monate ho lino tsa hau ntle le ho kenya li-sweeteners tse eketsehileng.
Mekhoa ena e u lumella ho bona tatso le boleng ba phepo ea li-raspberries tse khubelu ka litsela tse fapaneng. Mokhoa o mong le o mong o senola likarolo tse fapaneng tsa raspberries, o fana ka litsela tse monate tsa ho kenyelletsa tholoana ena e monate lijong tsa hau.
Mokhoa oa ho boloka li-Raspberries tse khubelu?
Ho na le mekhoa e 'maloa ea ho boloka litholoana tsa raspberry tse khubelu:
Mokhoa o tloaelehileng oa setshelo sa polokelo
Nka setshelo sa hau sa polokelo ea kichine e thata 'me u se kenye ka lithaole tsa pampiri.
Beha li-raspberries ka sekotlolo. Lithaole tsa pampiri li liehisa ho hōla ha hlobo ka ho monya mongobo o tsoang litholoana.
Koala setshelo ka thata 'me u boloke ka sehatsetsing.
Mokhoa oa ho hatsela
Hlophisa tse tala, li hlatsoe 'me u li omise hantle.
Kenya tse thata ka ho toba ka mekotleng ea ice cream.
Beha tse bonolo ka har'a moalo o le mong ka mokotleng 'me u li boloke ka sehatsetsing.
mokhoa oa nkho ea khalase
Kamora ho omisa li-raspberries ka mokhoa oa thaole ea pampiri, li behe ka nkhong ea khalase.
Koala molomo oa hao ka thata. Khalase e na le thuso ho feta hobane e fetisa moea o fokolang ho feta polasetiki.
Ka mekhoa ena, u ka boloka li-raspberries tsa hau li le ncha ka matsatsi a seng makae. Leha ho le joalo, hopola hore li-raspberries li ka senyeha kapele, ka hona li lokela ho jeoa kapele kamoo ho ka khonehang. Haeba u batla ho eketsa nako ea polokelo, u ka lokisa motsoako oa ¾ metsi le asene e tšoeu ea ¼ 'me u hlatsoe li-raspberries ka bonolo motsoako ona. Asene e tšoeu e tla eketsa nako ea polokelo ka ho fokotsa mosebetsi oa likokoana-hloko.
Leha melemo ea raspberry e khubelu e sebetsa hantle, e ka ba kotsi maemong a mang. Tse ling tsa lits'enyehelo ke tsena:
Mathata a ho noa ho feta tekano: Li-raspberries tse khubelu li phetse hantle ha li jeoa ka tekanyo e tloaelehileng; Leha ho le joalo, tšebeliso e feteletseng e ka baka bohloko ba ka mpeng, letšollo le makhopho a letlalo.
Maemo a estrogen: Li-Raspberries li ka eketsa secretion ea estrogen, e ka bakang keketseho ea lihomone tsa estrogen le ho mpefala ha mathata ana, haholo-holo ho basali ba nang le kankere ea matsoele, ea mahe a bomme le ea popelo.
Nako ea bokhachane le ea ho anyesa: Li-raspberries li ka baka ho senyeheloa ke mpa haeba li jeoa haholo nakong ea bokhachane. Nakong ea ho anyesa, ho khothalletsoa hore bo-'mè ba lule hole le tse tala nakong ena, kaha e ka 'na ea e-ba le liphello tse mpe lebeseng la matsoele.
mathata a tshilong ya dijo: Tšebeliso e feteletseng ea li-raspberries e ka baka mathata a tšilo ea lijo haholo-holo mathata a kang letšollo.
ho hana ho hana: Batho ba bang ba ka 'na ba hana ho raspberries. Matšoao a ho kula a kang ho hema ka thata, ho ruruha ha sefahleho le molomo, ho ruruha ha leleme le 'metso ho ka etsahala ka mor'a ho sebelisoa.
Majoe a liphio le gout: Raspberries ka mpefatsa pathologies gastrointestinal le goutE ka mpefatsa boemo Tšebeliso ea li-raspberries ha e khothalletsoe ho batho ba nang le majoe a liphio.
Ka hoo;
Li-raspberries tse khubelu ke lijo tse monate haholo eseng feela litholoana tse monate, empa hape li na le melemo e mengata ea bophelo bo botle. E ruile ka li-antioxidants, livithamine le liminerale, lehakoe lena le khubelu le fana ka melemo e mengata ea bophelo bo botle, ho tloha ho tšehetsa bophelo bo botle ba pelo ho matlafatsa sesole sa 'mele esita le thepa ea ho loantša kankere. Re ka sebelisa melemo ena e ikhethang ea li-raspberries tse khubelu ha re li kenyelletsa lijong tsa rona tsa letsatsi le letsatsi. Ka hona, li-raspberries tse khubelu li lokela ho ba le sebaka sa bohlokoa ka kichineng bakeng sa mang kapa mang ea batlang ho phela bophelo bo botle.
