I-Raspberry Ebomvu vs. I-Raspberry emnyama: Yintoni umahluko?

Umxholo

• Zithini iirasibheri ezibomvu kunye namaqunube amnyama?
• Amaqunube amnyama aphezulu kwii-antioxidants
• Ukufumaneka kunye nokusetyenziswa
• Iirubheri ezibomvu
• Amaqunube amnyama
• Zombini zinesondlo
• Umgca wezantsi

Iirasberry ziziqhamo ezimnandi ezipakishwe zizakhamzimba.

Phakathi kweentlobo ezahlukeneyo, iirasibheri ezibomvu zezona zixhaphakileyo, ngelixa amaqunube amnyama eluhlobo olukhethekileyo olukhula kuphela kwiindawo ezithile.

Eli nqaku liphonononga umahluko ophambili phakathi kwamaqunube abomvu namnyama.

Zithini iirasibheri ezibomvu kunye namaqunube amnyama?

Amaqunube amnyama, ekwabizwa ngokuba zii-black caps okanye i-thimbleberries, ziintlobo zerasberry.

Zombini iirubheri ezibomvu nezimnyama zincinci, zineziko elingenanto, kwaye zigqunywe ziinwele ezincinci ezimhlophe. Zombini ezi ntlobo zinencasa efanayo, nangona abanye abantu befumana amaqunube amnyama eswiti.

Kungakhathaliseki umbala wabo, i-raspberries isondlo kakhulu. Ikomityi enye yamaqunube (123 gram) ibonelela ngoku kulandelayo ():

• Iikhalori: Iikhalori ezingama-64
• IiCarbs: Iigrama ezili-15
• Iprotheni: 1 gram
• Amafutha: ngaphantsi kwe-1 gram
• Ifayibha: I-29% yeNgeniso yoSuku lwemihla ngemihla (i-RDI)
• Vitamin C: Iipesenti ezingama-43 ze-RDI
• Vitamin K: I-11% ye-RDI
• Vitamin E: I-7% ye-RDI

I-Raspberries ngumthombo ogqwesileyo wefiber, kunye ne-1-cup (123-gram) ekhonza i-29% ye-RDI. Ifayibha yokutya ixhasa inkqubo yokugaya ukutya, ikhuthaza impilo yentliziyo, kwaye inokunceda ukunciphisa umzimba (,,).

Njengezinye iziqhamo, iirasibheri zizityebi ngeevithamini C kunye no-E, ezinemisebenzi enamandla yokulwa namandla emzimbeni wakho. Antioxidants yimixube ethintela ukonakala kweseli okubangelwa ziimolekyuli ezibizwa ngokuba ziiradical radicals ().

Amaqunube amnyama nabomvu afanayo ngobukhulu, i-anatomy, kunye nencasa. I-Raspberries ngumthombo otyebileyo wezondlo ezibalulekileyo ezifana nefayibha kunye neevithamini C kunye no-E.

Amaqunube amnyama aphezulu kwii-antioxidants

Zombini iirasibheri ezibomvu nezimnyama zinee-antioxidants ezinamandla ezikhusela iiseli zakho kumonakalo obangelwe ngamanqanaba aphezulu eeradicals ezisimahla emzimbeni wakho. Ibhalansi esempilweni ye-antioxidants kunye neeradicals zasimahla ziyimfuneko ukugcina impilo ().

Oko kwathethi, amaqunube amnyama aphezulu kwii-antioxidants kuneentlobo ezibomvu (,).

Ngokukodwa, amaqunube amnyama anamanqanaba aphezulu e-polyphenols, eziyimixube yezityalo ezinomsebenzi wokulwa ne-antioxidant kwaye zibonelela ngezibonelelo zempilo. Oku kulandelayo zezona polyphenols ziphambili kwii-raspberries ezimnyama (,):

• anthocyanins
• ellagitannins
• phenolic acid

Amanqanaba aphezulu ee-antioxidants kwii-raspberries ezimnyama anokucacisa amandla abo okulwa nomhlaza.

Olunye uphononongo lunike abantu abanomdlavuza omnyama we-60 gram ye-raspberry powder emnyama yonke imihla ukuya kwiiveki ezili-9. Umgubo uyeke ukusasazeka kwaye wabangela ukusweleka kweeseli zomhlaza wekolon kwabo bathathe umgubo ubuncinci iintsuku ezili-10 ().

Unyango nge-raspberry powder emnyama ikwabonakalise izibonelelo ezichasayo kunye nokunciphisa ukonakala kweselula kwisifundo esincinci kubantu abane-Barrett's esophagus, isifo esinxulunyaniswa nomngcipheko ophezulu wesifo somhlaza ().

Ngaphezulu, ezinye ityhubhu yokuvavanya kunye nezifundo zezilwanyana zifumanise ukuba isicatshulwa esimnyama se-raspberry sinokunceda ukukhusela kwizifo ezithile zomhlaza ezinje ngesifuba, ikholon, kunye nomhlaza wedlala lendlala (,,).

Nangona kunjalo, ezi zifundo zisebenzise iindlela ezijolise kakhulu zokukhupha i-raspberry emnyama okanye umgubo- ayizizo ii-raspberries ezipheleleyo.

Uphando olongezelelekileyo luyafuneka ukumisela into enokubakho yokulwa nokudumba kunye nokulwa nomhlaza kwiirasibheri emnyama.

Amaqunube amnyama anexabiso eliphezulu lee-antioxidants kunamaqunube abomvu, anokuthi achaze umsebenzi wabo onokubangela umdlavuza.

Ukufumaneka kunye nokusetyenziswa

Iirasibheri ezibomvu nezimnyama zikhuliswa kwaye zisetyenziswa kwimveliso yokutya ngokwahlukileyo.

Iirubheri ezibomvu

Iirasibheri ezibomvu zihlala zifumaneka kwivenkile yakho yendawo yakho iinyanga ezininzi zonyaka.

Zikhulile kwihlabathi liphela kwiindawo ezinemozulu epholileyo.

Ungazitya ngokwakho iirasibheri ezibomvu okanye uzongeze kukutya okufana ne-oatmeal okanye i-smoothies yobumnandi bendalo.

Amaqunube amnyama

Amaqunube amnyama kunzima ukuwafumana kwaye afumaneka kuphela kwiiveki ezimbalwa ngexesha lasehlotyeni.

Amaqunube amnyama asendle akhula eMantla mpuma e-United States, kodwa uninzi lwamaqunube amnyama athengiswayo akhuliswa kwiphondo lase-Oregon ().

Ngelixa ungonwabela i-raspberries ezimnyama zintsha, uninzi lwamaqunube amnyama asetyenziselwa ukuthengisa asetyenziswa kukutya okukhethekileyo okunje ngejam kunye neepurees okanye kusetyenziswa ukwenza iimveliso ezinje ngezongezo zokutya kunye nokutya kwendalo.

Zombini zinesondlo

Nangona amaqunube amnyama ephezulu kwii-antioxidants kunamaqunube abomvu, zombini ezi zikhetho zinesondlo kakhulu ezinokunceda impilo yakho.

Njengezinye iziqhamo, zonke iirasibheri zizityebi ngeevithamini, iiminerali kunye nefayibha. Ngokubanzi, kuyacetyiswa ukuba utye ukutya okuneziqhamo kunye nemifuno ukwandisa impilo yakho kunye nokunciphisa umngcipheko wesifo esinganyangekiyo.

Unokonwabela amaqunube amnyama okanye abomvu ngokwawo, okanye uwasebenzise njengokongeza okutsha kunye nokunambitheka kwiyogathi, i-oatmeal, okanye i-smoothies.

Zombini iirasibheri ezibomvu nezimnyama zinokongeza esempilweni kwindlela otya ngayo.

Umgca wezantsi

Iirasibheri ezibomvu nezimnyama zityebile kwizakhamzimba ezifana nefayibha kunye novithamini C kwaye ziyafana ngobukhulu, incasa, kunye nolwakhiwo.

Nangona kunjalo, amaqunube amnyama aphezulu kwii-antioxidants kunamaqunube abomvu, anokuthi achaze into enokubakho yokulwa nomhlaza onxulunyaniswe nomqombothi omnyama.

Ngelixa uhlala ufumana amaqunube abomvu kwivenkile yakho yendawo, amaqunube amnyama kunzima ukuwafumana. Nokuba ukhetha oluphi uhlobo, zombini ziyindlela emnandi yokuphucula ukutya kwakho okunesondlo.