Ama-raspberries amahle, izithelo ezinombala obomvu ezinikeza ukunambitheka okumnandi kwe-sweet-tart futhi zilayishwe imisoco. Zilungele impilo yenhliziyo, zinezindawo zokulwa nomdlavuza, zingasiza ukuphatha isifo samathambo, anamakhalori aphansi futhi angasiza ekulawuleni isisindo. UDkt G Sushma - Umxhumanisi - Udokotela Wezempilo, Izibhedlela ze-CARE, i-Banjara Hills, i-Hyderabad utshele i-indianexpress.com, "Ama-raspberries eza nezinzuzo eziningi zezempilo futhi ayisengezo esihle ekudleni okunomsoco. Angajatshulelwa ngezindlela ezihlukahlukene, njengokuwengeza i-smoothies, amasaladi, iyogathi, noma ukuwadla kusanda kuzalwa”.

Iphrofayili yomsoco yama-raspberries

Iphrofayili yokondleka kwama-raspberries ngamagremu ayi-100 ingahluka kancane kuye ngezinhlobonhlobo nokuvuthwa. UDkt Sushma wabelane ngakho njengo:

• Amakhalori: 52
• Amakhabhohayidrethi: 12.3 amagremu
• Ifayibha yokudla: 6.5 amagremu (26% Inani lansuku zonke (DV))
• Ushukela: 4.4 amagremu
• Amaprotheni: 1.2 amagremu
• Amafutha: 0.7 amagremu
• I-Vitamin C: 26% DV
• I-Vitamin K: 7% DV
• I-Vitamin E: 5% DV
• I-Manganese: 41% DV
• I-Folate: 5% DV

Ama-raspberries nawo acebile ezinhlobonhlobo Antioxidants, njenge-anthocyanins, i-ellagitannins, ne-quercetin.

Izinzuzo zezempilo zama-raspberries

Ama-raspberries anikeza izinzuzo eziningi zezempilo. UDkt Sushma wabelane:

1. Inothile ngama-antioxidants: Ama-raspberries agcwele ama-antioxidants asiza ukulwa nengcindezi ye-oxidative, ukunciphisa ukuvuvukala, nokuvikela ezifweni ezingamahlalakhona, njengesifo senhliziyo nokunye. zomdlavuza.

2. Inezici zokuqeda ukuvuvukala: Ama-antioxidants atholakala kuma-raspberries anti-inflammatory izakhiwo, ezingazuzisa impilo yonke futhi ezingase zisize ekulawuleni izimo ezifana nesifo samathambo.

3. Ilungele ukugaya: Ama-raspberries angumthombo omuhle kakhulu wokudla i-fiber yokudla. I-fiber ikhuthaza ukugaya okunempilo, isekela ukunyakaza kwamathumbu okuvamile, futhi isiza ekulawuleni isisindo ngokuthuthukisa imizwa yokugcwala.

4. Isiza ekulawuleni amazinga kashukela egazini: Naphezu kokuqukethe ushukela wemvelo, ama-raspberries anenkomba ephansi ye-glycemic, okusho ukuthi anomthelela omncane emazingeni kashukela egazini. I-fiber etholakala kuma-raspberries isiza ukubambezela ukumuncwa kukashukela egazini, okuwenza abe yinketho efanelekile kubantu abanesifo sikashukela uma bedliwe ngokusesilinganisweni.

5. Usizo ekulawuleni isisindo: Ama-raspberries anama-kilojoule aphansi futhi ane-fibre ephezulu, okuwenza abe isengezo esibalulekile ohambweni lokuncipha kwesisindo. Okuqukethwe kwefayibha kusiza ukulawula ukudla, kuthuthukise ukusutha, futhi kungase kube nomthelela ekwehliseni inani eliphelele lekhalori.

6. Ingase ibe ngcono impilo yenhliziyo: Inhlanganisela yama-antioxidant, i-fibre, nezinye izinhlanganisela ezizuzisayo kuma-raspberries ingaba nomthelela ekuthuthukisweni impilo inhliziyo ngokunciphisa ingozi yezifo zenhliziyo nemithambo yegazi, njengokuhlaselwa yinhliziyo nokushaywa unhlangothi

Ingabe ama-raspberries alungele abanesifo sikashukela?

Ama-raspberries angaba yinketho enhle yesithelo kubantu abanesifo sikashukela uma edliwa njengengxenye yokudla okunomsoco futhi ngokulinganiselwe. Naphezu kokuqukethe ushukela wemvelo, ama-raspberries anesilinganiso inkomba ephansi ye-glycemic, okusho ukuthi abangela ukunyuka okuhamba kancane nokuqhubekayo kushukela wegazi uma kuqhathaniswa nokudla okunenkomba ephezulu ye-glycemic. Okuqukethwe kwe-fiber kuma-raspberries kuyasiza futhi ukulawula amazinga kashukela egazini ngokunciphisa ukumuncwa kukashukela egazini. Kodwa-ke, kubalulekile ukuthi abantu abanesifo sikashukela baqaphe amazinga kashukela egazini futhi baxhumane nochwepheshe bezokunakekelwa kwempilo noma isazi sokudla esibhalisiwe ukuze bathole iseluleko esiqondene nabo.

Ingabe ama-raspberries angasiza ukuphatha isifo samathambo?

Ama-raspberries anganikeza izinzuzo ezithile ekulawuleni isifo samathambo ngenxa yezakhiwo zawo zokulwa nokuvuvukala. “Ama-antioxidant atholakala kuma-raspberries angasiza ekwehliseni ukuvuvukala emzimbeni, okuwuphawu olujwayelekile lwesifo samathambo.” Nokho-ke kubalulekile ukuqaphela ukuthi ama-raspberries ewodwa awakwazi ukwelapha noma ukwelapha isifo samathambo,” kusho uDkt Sushma.

Ubuye wengeza, "Kubandakanya ama-raspberries njengengxenye yokudla okunempilo okuphelele okuhlanganisa ukudla okuhlukahlukene okulwa nokuvuvukala, njengezithelo, imifino, okusanhlamvu okuphelele, Ama-acids ama-omega-3, ingasiza ekusekeleni impilo ehlangene”.

Kutuswa ukuthi abantu abanesifo sokuqaqamba kwamalunga baxhumane nomhlinzeki wabo wezempilo noma udokotela obhalisiwe ukuze bathole indlela ebanzi yokuphatha lesi simo.

Izinto okufanele uzikhumbule

Ngezansi izinto okufanele uzikhumbule lapho ufaka ama-raspberries ekudleni kwakho. Kunjalo:

- Ukulinganisela: Nakuba ama-raspberries enomsoco, kubalulekile ukuwadla ngokulinganisela njengengxenye yokudla okunomsoco. Ukudla okunhlobonhlobo kwezithelo nemifino kubalulekile ekutholeni inhlobonhlobo yemisoco.

- I-Allergies noma ukuzwela: Abanye abantu bangase bangezwani nama-raspberries noma babe nokuzwela kumakhemikhali athile atholakala kuwo. Uma uhlangabezana nanoma yikuphi ukusabela okungekuhle, njengokuluma, ukuvuvukala, noma ukuphefumula kanzima, funa usizo lwezokwelapha ngokushesha.

- Ukuchayeka kwesibulala-zinambuzane: Ama-raspberries avame ukutshalwa ngokusetshenziswa kwezibulala-zinambuzane. Noma nini lapho kungenzeka, khetha ama-raspberries aphilayo noma uqinisekise ukuthi uwageza kahle ngaphambi kokuwasebenzisa ukuze unciphise ukuchayeka kwezibulala-zinambuzane.

- Izidingo zokudla komuntu ngamunye: Cabangela izidingo zakho zokudla ngakunye kanye nanoma yiziphi izincomo ezithile ezivela kumhlinzeki wakho wokunakekelwa kwezempilo. Bangakunikeza iseluleko somuntu siqu ngokusekelwe esimweni sakho sezempilo, imithi, kanye nezidingo zokudla okunomsoco.