Raspberries ndi imodzi mwa zipatso zosakhwima kwambiri, zokhala ndi tart komanso maonekedwe abwino. Mtundu wambiri wamabulosi ndi rasipiberi yofiira, koma raspberries angakhalenso wakuda, wofiirira, ndi golidi. Raspberries amapezeka kwambiri ndi nkhungu, choncho raspberries ambiri amakula amagulitsidwa kuti asungidwe. Kawirikawiri, zipatso za mazira zimatha kukhala ndi mavitamini, mchere, ndi antioxidants ambiri chifukwa amatha kuzizira.
Raspberries amatumizidwa kuchokera ku New Zealand ndi South America ndipo, akukololedwa ku Washington ku New York State. Nthenda yamakono yayambira kumapeto kwa May mpaka November.
Raspberries ali otsika kwambiri mu zakudya ndi ma carbohydrate ndipo amakhala olemera mu fiber komanso anthricyanins.
Zoona za Zakudya Zabwino
| Ma Raspberries Nutrition Facts | |
|---|---|
| Kutumikira Kukula 1 chikho (123 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zamakono 64 | |
| Ma calories ochokera ku Fat 7 | |
| Total Mafuta 0.8g | 1% |
| Mafuta okhuta 0g | 0% |
| Mafuta a Polyunsaturated 0.5g | |
| Mafuta a Monounsaturated 0.1g | |
| Cholesterol 0mg | 0% |
| Sodium 1mg | 0% |
| Potaziyamu 185.73mg | 5% |
| Zakudya Zamagazi 14.7g | 5% |
| Matenda a Zakudya 8g | 32% |
| Sugars 5.4g | |
| Mapuloteni 1.5g | |
| Vitamini A 1% · Vitamini C 54% | |
| Calcium 3% · Iron 5% | |
| > * Malinga ndi zakudya 2,000 za calories | |
Pamodzi ndi zipatso zina, monga blackberries ndi strawberries, raspberries ndi limodzi mwa zipatso zisanu za shuga zabwino kwambiri kwa anthu omwe ali ndi shuga komanso omwe akuyang'ana kutsatira zakudya zochepa. Chifukwa cha ichi ndi chakuti kukula kwa gawo ndi wopatsa ndipo zakudya zimakhala zochepa.
Chikho chimodzi cha raspberries chiri ndi makilogalamu 64 okha ndi mapaketi mu majekita 8 a fiber (zopitirira 30 peresenti ya zosowa zanu za tsiku ndi tsiku), zomwe zimawapangitsa iwo kukhala odzaza kwambiri zipatso.
Ubwino wa Zaumoyo
Raspberries ndi odzaza, mtima wathanzi. Fiber ndi gawo lopanda mafuta m'thupi lomwe lingakuthandizeni kuti mukhale odzaza, kukoketsa cholesterol kutali ndi mtima wanu, kuyendetsa matumbo, kutetezera ku khansa zina komanso kuchepetsa msanga wa shuga.
Kafukufuku wasonyeza kuti anthu omwe amadya fiber kwambiri amachepetsa kuchepa kwa matenda a mtima, khansa, ndi shuga. Kuwonjezera apo, anthu omwe amadya chakudya chokwanira chamagetsi ali ndi zolemera kwambiri.
Mtundu wofiira wa rapberries umabwera kuchokera ku chitetezo cha anthocyanins. Kafukufuku akusonyeza kuti anthocyanins ikhoza kuthetsa matenda ena aakulu, kuphatikizapo matenda a mtima ndi khansa zina.
Potsiriza, chikho chimodzi cha raspberries chimapereka 50 peresenti ya zosowa za tsiku ndi tsiku za vitamini C. Vitamini C ndi vitamini C omwe amathandiza kwambiri kuti chitetezo cha mthupi chitetezeke, kukonza matenda, kuthandizira kuchiritsa machiritso komanso kukhala ndi zotsatira zotsutsana ndi ukalamba.
Mafunso Odziwika
N'chifukwa chiyani raspberries dzenje?
Zowoneka zokongola kwambiri pakati pa rasipiberi zimapezeka chifukwa pamene zakupsa mabulosi amachoka mosavuta kuchokera pachimake choyera, kusiya choyimira. Malo osungirako amachititsa kuti zakudya zamasamba zikhale zosangalatsa, monga momwe ana amawaika pamapepala awo.
Kusaka ndi Kusunga
Pamene mukuyang'ana kuti mugule zoumba zatsopano, funani zipatso zowonongeka, zolimba, ndi zonunkhira, mosasamala. Yang'anani zitsulo za nkhungu ndi kupewa omwe ayamba kupanga nkhungu monga zipatsozi zikuyamba kuyenda moipa.
Mukhoza kusunga zipatso zowonongeka m'firiji, pakhomo limodzi pa pepala lopangira mapepala kwa masiku awiri kapena atatu. Pewani kutsuka mpaka pomwe musanayambe kumwa, monga kutsuka posachedwa kungayambitse raspberries.
Mazira amodzi ozizira amatha kukhala mufiriji kwa miyezi 12.
Njira Zabwino Zokonza Raspberries
Idyani raspberries okha ngati chotupitsa kapena ngati gawo la chakudya. Raspberries ndi zodabwitsa Kuwonjezera pa smoothies, kuwonjezera mtundu wolemera ndi fiber. Raspberries mawonekedwe okongola amawapanga iwo zokongoletsa zokha, nawonso.
Zitha kugwiritsidwanso ntchito kuwonjezera wambiri ndi kukoma kwa saladi, mbale zotsalira, komanso msuzi wa mapuloteni ndi mavitamini.
Raspberries amagwiritsidwanso ntchito popanga zakudya zamitundu zosiyanasiyana, kuphatikizapo miyala, maffin, pie, sorbets, ndi zina. Ngakhale kuti zakudyazi sizinthu zabwino kwambiri, monga momwe zimakhalira nthawi zambiri zowonjezera mafuta ndi mafuta, raspberries amatha kuwonjezera zowonjezera, mwina kukuthandizani kudya magawo ang'onoang'ono.
Maphikidwe
Gwiritsani ntchito nsanganizo zowonjezera kapena zowonongeka kuti mugwiritse ntchito chakudya cham'mawa cham'madzi smoothies, saladi wathanzi, ndi mbale zowonjezera, ndi tchizi, ndi tchizi chokoma kuti mupite nawo mapuloteni anu. Pezani kuphika-simungapite molakwika mukamawonjezera zipatso zopatsa thanzi ku phwando lanu la chakudya.
- Couscous ndi Zipatso Saladi
- Nkhuku ya BBQ ndi Raspberry Hoisin Sauce
- Chokoleti Chakumdima-Rasipiberi Pudding
> Zotsatira:
> Retelny, Victoria. Zoonadi zokongola za anthocyanins zovuta zimakhala ndi mphamvu zambiri zovuta. Chakudya ndi Zakudya Zabwino. 2016; 16-17.