I-Raspberries ingenye yezithelo ezinomthelela kakhulu, ene-flavour tart kanye ne-velvety texture. Uhlobo oluvame kakhulu lwebheki yi-red-raspberry, kodwa ama-raspberries angabuye abe omnyama, obomvu, negolide. Ama-Raspberries asengozini enkulu yokubunjwa, ngakho-ke ama-raspberries amaningi akhulile athengiswa ukuba abe namaqhwa. Ngokuvamile, amajikijolo aseqhwa angaqukatha amavithamini amaningi, amaminerali, nama-antioxidants abese ahlanzekile ngenxa yokuthi aqhwaqwe ekuhlungeni kwawo okukhulu.
Ama-Raspberries angeniswa eNew Zealand naseNingizimu Melika futhi, avunwa eWashington eya eNew York State. Isikhathi esiphezulu sasekhaya sasekhaya sisekupheleni kukaMeyi kuya kuNovemba.
Ama-Raspberries aphansi kakhulu kilojoule kanye ne-carbohydrate futhi eline-fiber ne-anthocyanins enempilo enempilo.
Amaqiniso Okudla
| Ama-Raspberries Facts Nutrition | |
|---|---|
| Ukuphakama Usayizi 1 inkomishi (123 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 64 | |
| Ama-calories avela ku-Fat 7 | |
| Ingqikithi yamafutha 0.8g | 1% |
| I-Satatated Fat 0g | 0% |
| I-Polyunsaturated Fat 0.5g | |
| I-Monounsaturated Fat 0.1g | |
| I-cholesterol 0mg | 0% |
| I-sodium 1mg | 0% |
| Potassium 185.73mg | 5% |
| Ama-carbohydrate 14.7g | 5% |
| I-Fiber Diet 8g | 32% |
| Ama-Sugars 5.4g | |
| Amaprotheni 1.5g | |
| I-Vitamin A 1% · I-Vitamin C 54% | |
| I-calcium 3% · I-Iron 5% | |
| > * Ngokusekelwe kokudla okungamakholori angu-2 000 | |
Kanye nezinye amajikijolo, njengama-blackberries kanye nama-strawberries, ama-raspberries angomunye wezithelo ezinhlanu ezinhle kakhulu ushukela kubantu abanesifo sikashukela nalabo abafuna ukulandela ukudla okuphansi kwe-carbohydrate. Isizathu salokhu kungenxa yokuthi ubungakanani besabelo bukhulu futhi ama-carbohydrate aphansi kakhulu.
Enye indebe yama-raspberries iqukethe ama-calories angu-64 namaphakheji we-8 amagremu we-fiber (ezingaphezu kwamaphesenti angama-30 ezidingo zakho zansuku zonke), okwenza kube ukhetho olugcwele kakhulu lokugcwalisa izithelo.
Izinzuzo zezeMpilo
Ama-Raspberries acebile ukugcwalisa, i-fibre enempilo enempilo. I-fibre yiyona ingxenye engapheliyo ye-carbohydrate engakusiza ukugcina ugcwele, ukhiphe i-cholesterol kude nenhliziyo yakho, lawula amabilonda, uvikele eminye imikhasela futhi unciphise ukuthi ngokushesha ushukela wegazi lukhuphuka kanjani.
Ucwaningo luye lwabonisa ukuthi abantu abasebenzisa inani eliningi le-fibre basengozini yokunciphisa isifo senhliziyo, umdlavuza nesifo sikashukela. Ngaphezu kwalokho, abantu abadla i-fiber yokudla okugcwele banesisindo esinempilo.
Umbala obomvu we-Raspberries uvela kuma-anthocyanins evikela impilo. Ucwaningo lubonisa ukuthi i-anthocyanins ingagcina izifo ezithile ezingapheli, kuhlanganise nesifo senhliziyo nesifo somdlavuza.
Okokugcina, indebe eyodwa yama-raspberries inikeza amaphesenti angu-50 ezidingo zansuku zonke ze-vitamin C. I-vitamin C i-vitamin C ebalulekile engasiza ekwandiseni amasosha omzimba, ukulungisa izicubu, ukusiza ekuphulukiseni ukulimala futhi kungaba nemiphumela yokulwa nokuguga.
Imibuzo evamile
Kungani ama-raspberries aphansi?
Leli phepha elihle kakhulu eliphakathi kwe-okusajingijolo livela ngoba uma livuthiwe iberry liphuma kalula kusuka emgodleni walo omhlophe, ishiya isici esikhungweni esingenalutho. Isikhungo esingenalutho senza amajikijolo okudla ajabule, njengoba izingane zivame ukuzibeka ezitheni zabo.
Ukuthatha nokugcina
Uma ufuna ukuthenga ama-raspberries amasha, bheka amajikijolo amakhulu, eqinile, namaqabunga anempepho, ngaphandle kwamahhala. Hlola iziqukathi zesikhunta futhi ugweme labo abaqale ukuthuthukisa isikhunta njengoba lezi amajikijolo ziqala ukuhamba kahle.
Ungagcina amajikijolo ahlanzekile esiqandisini esifihliwe, esendleleni esisodwa ephepheni lephepha-ithawula elilodwa elilodwa. Gwema ukugeza kuze kube yilapho ngaphambi kokusetshenziswa, njengokugeza ngokushesha kungabangela ama-raspberries ukuba anakekele.
Ama-raspberries afriziwe ngokuvamile agcina efrijini izinyanga ezingu-12.
Izindlela Ezempilo Zokulungiselela Amaspberries
Yidla ama-raspberries ngokwawo njenge-snack noma njengengxenye yokudla. I-Raspberries iyinhlanganisela emangalisayo kuma-sliothies, enezela umbala ocebile ne-fiber. I-Raspberries ukubukeka okuhle kubenza kube nokuhlobisa okuhle, futhi.
Zingasetshenziselwa ukwengeza inqwaba nokuvutha kuma-saladi, izitsha zangasese, kanye ne-sauce yamaphrotheni nama-dessert.
Ama-Raspberries asetshenziselwa ukwenza amakhekhe ahlukahlukene kanye nama-dessert, okufaka ama-scones, ama-muffin, amapayipi, ama-sorbets, njll. Nakuba lezi zinhlobo zokudla akuzona izinqumo ezinempilo kakhulu, njengoba zivame ukuceba ama-calories namafutha, ama-raspberries angangezela ukugcwalisa i-fibre, mhlawumbe ekunika amandla ukuba udle izingxenye ezincane.
Ukupheka
Sebenzisa ama-raspberries amasha noma afriziwe ukwenza ama-smoothies enempilo yasemathunjini enempilo, ama-saladi enempilo enempilo, kanye nezitsha zangasese, namasoso amancane, ama-tart nesinambitha ukuze ahambisane nezinqumo zakho zeprotheyini. Thola ukupheka-awukwazi ukungahambi kahle lapho ufaka amajikijolo enothile enomsoco ohlelweni lwakho lokudla.
- Isaladi le-Couscous and Fruit
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> Imithombo:
> Retelny, uVictoria. Iqiniso elimibalabala mayelana ne-anthocyanins complex lihlanganiswa neminingi eminingi engaba yinkimbinkimbi. Ukudla nokudla. 2016; 16-17.