Raspberry e khubelu vs. Raspberry e Ntšo: Phapang ke efe?

Litaba

• Tse tala tse khubelu le tse tala tse ntšo ke eng?
• Tse tala li na le li-antioxidants tse ngata
• Ho fumaneha le tšebeliso
• Tse tala tse khubelu
• Tse tala tse ntšo
• Ka bobeli li na le phepo
• Ntlha ea bohlokoa

Li-Raspberries ke litholoana tse monate tse nang le limatlafatsi.

Har'a mefuta e fapaneng, tse tala tse khubelu ke tsona tse atileng haholo, ha tse tala e le mofuta o ikhethileng o melang libakeng tse itseng feela.

Sengoliloeng sena se lekola phapang e kholo lipakeng tsa tse tala le tse ntšo.

Tse tala tse khubelu le tse tala tse ntšo ke eng?

Lihlahla tse tala tse ntšo, tse tsejoang hape e le likhetla tse ntšo kapa li-thimbleberries, ke mofuta oa raspberry.

Ka bobeli tse tala tse khubelu le tse ntšo li nyenyane, li na le setsi se sekoti, 'me li koahetsoe ke moriri o monyane o mosoeu. Mefuta eo ka bobeli e na le tatso e ts'oanang, leha batho ba bang ba fumana tse tala li ntšo li le monate.

Ho sa tsotelehe 'mala oa tsona, tse tala li na le phepo e ntle haholo. Senoelo se le seng sa tse tala (ligrama tse 123) se fana ka tse latelang ():

• Lik'halori: Lik'hilojule tse 64
• Li-carb: Ligrama tse 15
• Liprotheine: 1 gram
• Mafura: tlase ho 1 gram
• Faeba: 29% ea Reference Daily Intake (RDI)
• Vithamine C: 43% ea RDI
• Vithamine K: 11% ea RDI
• Vithamine E: 7% ea RDI

Li-Raspberries ke mohloli o motle haholo oa fiber, e nang le kopi e le 'ngoe (123-gram) e fanang ka 29% ea RDI. Lisebelisoa tsa lijo li tšehetsa tsamaiso ea hau ea lijo, e khothalletsa bophelo bo botle ba pelo, 'me e ka thusa ho theola boima ba' mele (,,).

Joalo ka litholoana tse ling, tse tala li na le livithamini C le E tse ngata, tse nang le tšebetso e matla ea antioxidant 'meleng oa hau. Antioxidants ke metsoako e thibelang tšenyo ea lisele e bakoang ke limolek'hule tse bitsoang li-radicals tsa mahala ().

Tse tala le tse khubelu tse tala li tšoana ka boholo, anatomy le tatso. Li-raspberry ke mohloli o enneng oa limatlafatsi tsa bohlokoa joalo ka fiber le livithamini C le E.

Tse tala li na le li-antioxidants tse ngata

Ka bobeli tse tala tse khubelu le tse ntšo li na le li-antioxidants tse matla tse sireletsang lisele tsa hau tšenyo e bakiloeng ke maemo a phahameng a li-radical mahala 'meleng oa hau. Ho leka-lekana ho leka-lekaneng ha li-antioxidants le li-radical mahala ho boloka bophelo bo botle ().

Seo se boletse hore tse tala tse ntšo li na le li-antioxidants tse phahameng ho feta mefuta e khubelu (,).

Haholo-holo, tse tala tse ntšo li na le li-polyphenols tse ngata, e leng metsoako ea limela e nang le tšebetso ea antioxidant mme e fana ka melemo ea bophelo bo botle. Tse latelang ke li-polyphenols tse kholo tsa tse tala tse ntšo (,):

• anthocyanins
• ellagitannins
• phenolic acid

Mefuta e phahameng ea li-antioxidants ka tse tala li ka hlalosa bokhoni ba tsona ba ho loants'a mofets'e.

Phuputso e 'ngoe e file batho ba nang le mofets'e o mofubelu oa ligrama tse 60 tsa phofo e raspberry e ntšo ka letsatsi ho fihlela libeke tse 9. Phofo e emisitse ho ata mme e hlohlelletsa lefu la lisele tsa mofetše oa colon ho ba nkileng phofo bonyane matsatsi a 10 ().

Kalafo ka phofo e ntšo ea raspberry e boetse e bonts'a melemo e khahlanong le ho ruruha le ho fokotsa tšenyo ea lisele thutong e nyane ho batho ba nang le 'metso oa Barrett, lefu le amanang le kotsi e kholo ea mofetše oa' metso ().

Ho feta moo, lithuto tse ling tsa "test-tube" le liphoofolo li fumane hore monokotšoai o motšo oa raspberry o ka thusa ho itšireletsa khahlanong le mefuta e meng ea mofetše e kang mofetše oa matsoele, mala le "prostate" (,,).

Leha ho le joalo, lithuto tsena li sebelisitse mefuta e metle haholo ea ntšang raspberry e ntšo kapa phofo - eseng tse tala.

Ho hlokahala lipatlisiso tse ling ho fumana litlamorao tse ka bang teng tsa ho loants'a ho ruruha le ho loants'a mofetše tsa raspberry e ntšo.

Li-raspberries tse ntšo li na le li-antioxidants tse ngata ho feta tse tala tse khubelu, tse ka hlalosang mesebetsi ea bona e ka bang teng ea likankere.

Ho fumaneha le tšebeliso

Ho talaoa tse tala tse khubelu le tse ntšo 'me li sebelisoa tlhahisong ea lijo ka tsela e fapaneng.

Tse tala tse khubelu

Lihlahla tse tala tse khubelu li fumaneha hangata lebenkeleng la heno ka likhoeli tse ngata selemong.

Li lenngoe lefats'eng lohle libakeng tse nang le boemo ba leholimo bo bonolo.

U ka ja tse tala tse khubelu u le mong kapa ua li kenya lijong tse kang oatmeal kapa smoothies bakeng sa monate oa tlhaho.

Tse tala tse ntšo

Ho thata ho fumana tse tala tse ntšo 'me li fumaneha feela ka libeke tse' maloa nakong ea mariha.

Lihlahla tse tala tse ntšo tse hlaha li hola Leboea-bochabela ho United States, empa boholo ba tse tala tse rekisoang li lengoa seterekeng sa Oregon ().

Ha o ntse o ka natefeloa ke tse tala tse ntšo li sa tsoa khuoa, tse tala li sebelisoa haholo lijong tse ikhethileng tse kang jeme le purées kapa li sebelisetsoa ho etsa lihlahisoa tse kang tlatsetso ea lijo le 'mala oa tlhaho oa lijo.

Ka bobeli li na le phepo

Le hoja tse tala tse ntšo li na le li-antioxidants tse ngata ho feta tse tala tse khubelu, ka bobeli ke likhetho tse nang le phepo e ntle tse ka thusang bophelo ba hau bo botle.

Joalo ka litholoana tse ling, tse tala kaofela li na le livithamini, liminerale le fiber. Ka kakaretso, ho kgothaletswa ho ja lijo tse nang le litholoana le meroho ho ntlafatsa bophelo bo botle ba hau le ho fokotsa menyetla ea mafu a sa foleng.

U ka natefeloa ke tse tala tse ntšo kapa tse khubelu ka botsona, kapa ua li sebelisa e le tlatsetso e ncha le e monate ho yogurt, oatmeal kapa smoothies.

Lihlahla tse tala tse khubelu le tse ntšo e ka ba tlatsetso e phetseng hantle lijong tsa hau.

Ntlha ea bohlokoa

Lihlahla tse tala tse khubelu le tse ntšo li na le limatlafatsi tse ngata joaloka fiber le vithamine C 'me li lekana ka boholo, tatso le sebopeho.

Leha ho le joalo, tse tala tse ntšo li na le li-antioxidants tse ngata ho feta tse tala tse khubelu, tse ka hlalosang ketsahalo e ka bang teng ea ho loants'a mofets'e e hokahantsoeng le tlhotla ea raspberry e ntšo.

Ha u ntse u ka fumana tse tala tse khubelu lebenkeleng la heno, ho thata ho fumana tse tala tse ntšo. Ho sa tsotelehe o khetha mofuta oa mofuta ofe, ka bobeli ke tsela e monate ea ho matlafatsa phepo ea hau ea limatlafatsi.