Raspberries ndeimwe yemichero yakaoma kwazvo, ine tart flavour uye velvety texture. Rudzi rwakanyanya kunyanya berry ndiro ra-rapberry-mutsvuku, asi raspberries inogonawo kuva yerima, yepepuru, uye yegoridhe. Raspberries inonyanya kuve yakaumbwa, naizvozvo mazhinji emajukisi akakura anokutengeswa kuti ave mazaya. Kazhinji, maoriro echando anogona kuva nemavhithamini, mineral, uye antioxidants zvino zvakare nokuti yakanyorova pahupamhi hwekunze.
Raspberries inotengeswa kubva kuNew Zealand uye kuSouth America uye, inokohwa kuWashington kuNew York State. Nhamba yepamusoro yekutengesa yakabva kubva munaMay kusvika kuNovember.
Raspberries yakaderera mumakoriyumu uye makhabhohydrat uye yakafuma mu fiber uye moyo ane utano anthocyanins.
Nutrition Facts
| Raspberries Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 mukombe (123 g) | |
| Per Serving | % Daily Value * |
| Maoriro 64 | |
| Maorikiti anobva kuFat 7 | |
| Total Fat 0.8g | 1% |
| Saturated Fat 0g | 0% |
| Polyunsaturated Fat 0.5g | |
| Monounsaturated Fat 0.1g | |
| Cholesterol 0mg | 0% |
| Sodium 1mg | 0% |
| Potassium 185.73mg | 5% |
| Carbohydrates 14.7g | 5% |
| Dhiyabhorosi Fiber 8g | 32% |
| Zvokudya 5.4g | |
| Protein 1.5g | |
| Vitamini A 1% · Vitamin C 54% | |
| Calcium 3% · Iron 5% | |
| > * Kubva pane 2 000 kemari yezvokudya | |
Pamwe pamwe nemamwe maabriji, akadai samabhanberries uye strawberries, raspberries ndeimwe yezvibereko zveshuga zvakanakisisa zveshuga zvevanhu vane chirwere cheshuga uye avo vanotarisa kutevera kudya kwema-carbohydrate. Chikonzero cheizvi ndechekuti chiyero chemugove chinopa uye magidhahydrates haasi pasi.
Imwe kapu ye raspberries inosanganisa 64 makorikiti uye matanda mumagetsi 8 magamu e-fiber (anopfuura 30 muzana yezvinodiwa zvako zvezuva nezuva), achiita kuti vave chibereko chekuzadza zvizere.
Health Benefits
Raspberries akafuma mukuzadza, mwoyo hutano fiber. Fibha ndiyo inotengeswa yega yehydrohydrate iyo inogona kukubatsira kuti ugare wakakwana, kubvisa cholesterol kure nemoyo wako, kutonga matumbo, kudzivirira kune dzimwe kanza uye kuderedza kukurumidza kushuga kweropa.
Zvidzidzo zvakaratidza kuti vanhu vanodya zviyero zvakawandisa zvehutachiwana vari pangozi yakaderera yekuva nehutano hwepfungwa, kenza, uye chirwere cheshuga. Mukuwedzera, vanhu vanodya fibhi yakakwana yezvokudya ndevaya vane hutano hwakanaka.
Raspberries 'ruby-mutsvuku inobva pakuchengetedza utano anthocyanins. Kutsvakurudza kunoratidza kuti anthocyanins inogona kudzivirira dzimwe zvirwere zvisingaperi, kusanganisira chirwere chemwoyo nemamwe makondombera.
Pakupedzisira, imwe kapu ye raspberries inopa 50 muzana yezvinodiwa zvezuva nezuva zvevhitamini C. Vitamini C ndiyo vitamini inokosha inogona kubatsira kukudzivirira zvirwere zvekudzivirira zvirwere, kugadzirisa mishonga, rubatsiro mukurapa kwekukuvara uye inogona kuva nekurwisa kwekukwegura.
Mibvunzo Inowanzoitika
Nei raspberries hollow?
Iyo yose yakajeka inotarisa pakati peaspibrasi inowanikwa nokuti kana iyo yakabereka berry inodhonza nyore nyore kubva mumudziyo wayo mutsvuku, ichisiya chimiro chepakadzika. Nzvimbo yakadzika inoita kuti michero yekudya inakidze, sezvo vana vanowanzovaisa pamazano avo emunwe.
Kusarudza nekuchengetedza
Paunotarisa kutenga raspberries idzva, tsvaga mazai machena, akasimba, uye anonhuhwirira, asina mahwendefa. Chengetedza midziyo yehuni uye udzivise avo vakatanga kukura mold sezvo majiki aya ari kutanga kuipa.
Iwe unogona kuchengeta majiroji matsva mufiriji yakafuridzirwa, mune imwechete yepamusoro pamapepa-tambo-yakagadzirirwa ndiro kwemazuva maviri kusvika matatu. Dzivisa kushambidza kusvikira nguva isati yasvika, sezvo kushambidza nokukurumidza kunogona kukonzera raspberries kuparadza.
Mazaya machena anowanzogara mufiriji kwemwedzi 12.
Nzira Dzakanaka Dzakagadzirira Raspberries
Idya raspberries pachavo sechingwa kana sechikamu chekudya. Raspberries ndeyekuwedzera kunoshamisa kune smoothies, kuwedzera ruvara rukuru uye fiber. Raspberries kuonekwa kwakanaka kunoita kuti vave vakanaka, zvakare.
Inogonawo kushandiswa kuwedzera kuwanda uye kunakidza kuma saladi, zvidyiro zvemanheru, uye semucece wemapuroteni nemashizha.
Raspberries inoshandiswawo kuita mapeji akasiyana-siyana uye mashizha, kusanganisira scones, muffin, pies, sorbets, nezvimwe. Kunyange zvazvo marudzi aya ezvokudya asiri maitiro akasarudzira, sezvaanogara ane zvakawanda mumakori uye mafuta, raspberries inogona kuwedzera kuzadza fiber, zvimwe zvichiita kuti iwe udye zvikamu zviduku.
Recipes
Shandisa raspberries mutsva kana mazaya kuita shandukari yakanaka ye smoothies, ma-saladi ane hutano, uye zvidimbu zvemanheru, uye tete, tart uye zvinonaka zvinotapira kuti uende pamwe nesarudzo dzako. Wana kubika-haukwanise kuenderera mberi paunowedzera ma berries ane michero kune chirongwa chako chekudya.
- Couscous and Fruit Salad
- BBQ Chicken ne Raspberry Hoisin Sauce
- Dark Chocolate-Raspberry Pudding
> Sources:
> Retelny, Victoria. Chokwadi chinyararire pamusoro peanthocyanins chinokonzerwa nemhando dzakawanda dzinogona kunge dzakaoma. Zvokudya uye Chikafu. 2016; 16-17.