Ninde udakunda raspberry, nkuko bishya kandi bikonje?! Izi nturri ntabwo ziryoshye gusa, nabo ni ingirakamaro mubuzima nubwiza. Rero, ni izihe nyungu uzana imfungwa zirenze ko rwose zishobora gufasha umubiri, nuburyo ikwiye kubona akamaro ntarengwa.
1. Muri Malina, intungamubiri nyinshi
Igikombe kimwe cya raspberries gitanga ibirenze 50% byimibare ntarengwa ya buri munsi ya Vitamine C, ishyigikira ubudahangarwa nubuzima bwuruhu, kandi ifasha kubyara. Byongeye kandi, Malina arimo Manganese na vitamine k bagira uruhare runini mu buzima buguhwa. Kandi ibi ntabwo aribyose - mubintu bito muri iyi nturries harimo vitamine e, vitamins yamatsinda muri, magneri, umuringa, icyuma na potasimu.
2. Isukari nkeya
Malina nanone nimwe mu mbuto zifite isukari nkeya - garama 5 gusa kuri gikombe cyiza, ugereranije na garama zigera kuri 20 muri Apple imwe yo hagati. Ibi bituma bituma bihitamo kubakunda biryoshye, ariko ninde ushaka kugabanya ibyo kurya muri rusange.3. Antioxidakeza ikumira gusaza
Raspberry yuzuye antioxidants. Ibi bikoresho bifasha kugabanya urwego rwindwara z'umutima, kanseri, diyabete n'umubyibuho ukabije. Antioxydidakes muri Raspberries nayo ifasha kugabanya gutwika, impamvu izwi cyane yo gusaza imburagihe. Ibintu bisanzwe birinda muri iyi berries byerekana gukira kwa ADN no guhagarika imisemburo itera ububabare muri rubagimpande.
5. Ibirimo byinshi
Igikombe cya raspberry kirimo garama 8 zinshi za fibre yimbuto, ari kimwe cya gatatu cya buri munsi. Fibre yimbuto itezimbere ibiro, igabanya urugero rwisukari yamaraso, ishyigikira igogora nziza kandi igagira uruhare mu iterambere rya bacteri yingirakamaro (ziterwa nubudahangarwa).6. Rasspberries irashobora gufasha kwirinda diyabete
Mu rwego rwo mu kigo gishya cyakorewe mu kigo gishya cy'ikoranabuhanga cya Illinois, abantu 32 bakuru batarageza ku myaka 20 kugeza 60, hashyizweho imirire y'igihe gito. Buri funguro ryari rimeze nka karori na macronutrient, ariko bari bafite impinduro zitukura (itsinda rimwe ntiryari bafite na faskberries zitukura (itsinda rimwe ntiryari rifite na rimwe na rimwe, icya kabiri ni igikombe kimwe, icyiciro cya gatatu ni ibikombe bibiri).
Abashakashatsi basanze abantu bahuye na barwaye diyabete, barya imfubyi nyinshi bagabanije ingano ya insuline ikenewe kugenzura urugero rw'isukari. Mubyukuri, urwego rwisukari rwamaraso rwari munsi yabakoresheje ibikombe bibiri byurufatiro rutukura, ugereranije nabatariye.
7. Raskberries itezimbere ibikorwa byubwonko no kwibuka
Malina afasha guhangana na owabive oxiside, mubyukuri, nubusumbane hagati yo gushiraho imirasire yubusa, selile zangiza, nubushobozi bwumubiri bwo guhangana n'ingaruka zabo mbi. Kubera ko imihangayiko o4idative niyo mpamvu itera indwara nk'indwara za Alzheimer na Parkinson, Malina ni kimwe mu bicuruzwa byiza byo gushyigikira imirimo y'ubwonko. Byagaragaye kandi ko flavonoids muri Imbuto zifasha kunoza guhuza, kwibuka no kumyumvire. Hanyuma, iyi nturere ifasha imikorere yubwonko, ikuraho poroteine zuburozi zijyanye nimikorere yayo.Uburyo bwo kongeramo urusigi rwimirire yawe
Raspberries ningereranyo neza kandi muburyo butandukanye, kandi bikwiranye nibiryo byiza kandi byumunyu. Urashobora kuyongera kuri oatmeal, salade, ingero zose na dessert. Niba urujijo gato, urashobora guteka isosi yamabara kubintu byose - kuva pancake y'ibitoki hamwe n'amagi aranga amafi akaranze cyangwa akaranze mu kigero. Kandi uhereye ku mvugo yakonje irazimya neza neza. Imyanya mishya cyangwa mirame irashobora kandi guhinduka ibiryo byiza hamwe nimbuto, imbuto zinini cyangwa ibice byinshi bya chokora yijimye yamenaguye amavuta yumubura cyangwa tachy.