Raspberries ke e 'ngoe ea litholoana tse sa tieeng ka ho fetisisa, tse nang le monate oa tart le litlolo tse ntle. Mofuta o tloaelehileng ka ho fetisisa oa melee ke raspberry e khubelu, empa tse tala li ka ba tsa batsho, tsa pherese le tsa khauta. Li-Raspberries li kotsing ea ho hlobola, ka hona, tse ngata tse tala li lengoa li ntse li rekisoa. Ka tloaelo, monokotšoai o monate o ka ba le li-vithamine tse ngata, liminerale le li-antioxidants e ntan'o ba licha hobane li le maqhoa ha li ntse li le holimo.
Li-Raspberries li tsoa linaheng tsa New Zealand le Amerika Boroa 'me li kotuloa Washington ho ea New York State. Tlhōrō ea nako ea malapeng e tsoa ho tloha ka May ho ea ho November.
Li-Raspberries li na le lik'hilojule tse nyenyane le li-carbohydrate 'me li na le li-fiber tse nang le li-anthocyanins tse nang le bophelo bo botle.
Linnete tsa phepo e nepahetseng
| Tse ling tsa Raspberries Facts Nutrition | |
|---|---|
| Ho Sebeletsa Senoelo se 1 (123 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likoroloji 64 | |
| Lik'halori tse tsoang Fat 7 | |
| Kakaretso ea Fat 0.8g | 1% |
| Fatouated Fat 0g | 0% |
| Polyunsaturated Fat 0.5g | |
| Monatsaturated Fat 0.1g | |
| Cholesterol 0mg | 0% |
| Sodium 1mg | 0% |
| Potassium 185.73mg | 5% |
| Li-carbohydrates 14.7g | 5% |
| Fiber Diet 8g | 32% |
| Litlhapi 5.4g | |
| Protein 1.5g | |
| Vithamine A 1% · Vithamine C 54% | |
| Calcium 3% · Iron 5% | |
| > * Ho latela dijo tse 2 000 tsa khalori | |
Hammoho le li-monokotsoai tse ling, tse kang li-blackberries le fragole, tse tala ke e 'ngoe ea litholoana tse hlano tsa tsoekere tse molemo ka ho fetisisa bakeng sa batho ba nang le lefu la tsoekere le ba batlang ho latela lijo tse tlaase tsa lik'habohaedreite. Lebaka la sena ke hobane boholo ba karolo e fana ka seatla se bulehileng 'me lik'habohaedreite li tlaase.
Senoelo se seng sa litlolo se na le lik'hilojule tse 64 feela le li-packs tse nang le ligrama tse 8 tsa fiber (karolo e fetang 30 lekholong ea litlhoko tsa hau tsa letsatsi le letsatsi), e leng se etsang hore e be khetho e ngata haholo ea litholoana.
Melemo ea Bophelo
Li-Raspberries li tletse ho tlatsa, pelo ea fiber e phetseng hantle. Fiber ke karolo ea li-carbohydrate e ka u thusang hore e lule e tletse, hula k'holeseterole hōle le pelo ea hau, laola malapa, e sireletse khahlanong le likarolo tse ling tsa kankere le ho fokotsa hore na tsoekere ea mali e phahama ka potlako hakae.
Liphuputso li bontšitse hore batho ba jang fiber e lekaneng ba fokotsa kotsi ea ho ba le lefu la pelo, kankere le lefu la tsoekere. Ho phaella moo, batho ba jang fiber e phethehileng ka botlalo ba boima bo botle.
'Mala oa' mala o mofubelu oa raspberries o tsoa ho li-anthocyanins tse sireletsang bophelo bo botle. Lipatlisiso li bontša hore anthocyanins e ka thibela maloetse a mang a sa foleng, ho akarelletsa le lefu la pelo le mafu a mang a kankere.
Qetellong, senoelo se seng sa litlolo se fana ka karolo ea 50 lekholong ea litlhoko tsa letsatsi le letsatsi tsa vithamine C. Vithamine C ke vithamine ea bohlokoa e ka thusang ho matlafatsa tsamaiso ea 'mele ea ho itšireletsa mafung, ho lokisa lisele, ho thusa ho folisa leqeba le ho ba le liphello tse khahlanong le botsofali.
Lipotso tse tloaelehileng
Ke hobane'ng ha lihlahla tse tala li koahetse?
Bohle bo shebahalang bo tsotehang bohareng ba raspberry bo hlaha hobane ha li butsoitse, mehlopo e tlohela habonolo ho tloha motheong oa eona o mosoeu, e siea sebopeho sa sekoti. Setsi sa sekoti se etsa hore monokotšoai o monate, kaha bana ba atisa ho li beha ka matsoho a bona.
Ho Nata le ho Boloka
Ha u batla ho reka tse tala tse ncha, batla monokotsoai o teteaneng, o tiileng le o nkhang hamonate, o se nang likolobe. Hlahloba lisebelisoa tsa hlobo le ho qoba tse qalileng ho hlahisa hlobo kaha li-monokotsoai li qala ho tsamaea hampe.
U ka boloka monokotsoai o hloekileng ka sehatsetsing o sa koaheloa, ka sekhahla se le seng holim'a pampiri e nang le thaba e nang le thaba ka matsatsi a mabeli ho isa ho a mararo. Qoba ho hlatsoa ho fihlela pele u nooa, kaha ho hlatsoa kapele ho ka etsa hore mafura a senyehe.
Hangata lihlahla tse nonneng li qetella li qetile likhoeli tse 12 li le mohatsetsi.
Mokhoa o Molemo oa ho Lokisetsa Raspberries
Ja tse tala ka boeona e le sejo se monate kapa e le karolo ea lijo. Li-Raspberries ke phaella e babatsehang ho smoothies, ho eketsa mmala o motle le fiber. Raspberries ponahalo e ntle e etsa hore e be monate, hape.
Li ka boela tsa sebelisoa ho eketsa bongata le tatso ho salate, lijana tsa mahlakoreng, le joaloka sauce bakeng sa liprotheine le li-dessert.
Li-Raspberries li boetse li sebelisetsoa ho etsa likarolo tse fapa-fapaneng tsa likarolo le li-dessert, ho akarelletsa li-scones, li-muffin, li-pie, li-sorbets, joalo-joalo. Le hoja mefuta ena ea lijo e se khetho e ntle ka ho fetisisa, kaha e atisa ho ba le lik'hilojule tse ngata le mafura, mohlomong u nolofalletsa ho ja likarolo tse nyenyane.
Li-recipe
Sebelisa tse tala tse ncha kapa tse nang le serame ho etsa lijo tsa hoseng tse ntle tsa smoothies, li-saladi tse phetseng hantle, le lijana tsa mahlakoreng, le li-sauces tse teteaneng le tse monate ho tsamaisana le likhetho tsa hau tsa protheine. Fumana ho pheha-u ke ke ua fosa ha u eketsa li-monokotsoai tse nang le limatlafatsi ho ea moralo oa lijo.
- Salad ea Couscous le Fruit
- BBQ Chicken le Raspberry Hoisin Sauce
- Dark Chocolate-Raspberry Pudding
> Mehloli:
> Retelny, Victoria. 'Nete e mebala-bala ka ho rarahana ha anthocyanins e na le matla a mangata a mangata a thata. Lijo le phepo e nepahetseng. 2016; 16-17.