Rasipiberi Wofiira vs. Rasipiberi Wakuda: Kodi Pali Kusiyana Pati?

Zamkati

• Kodi rasipiberi wofiira ndi rasipiberi wakuda ndi chiyani?
• Rasipiberi wakuda amakhala ndi ma antioxidants ambiri
• Kupezeka ndi ntchito
• Ma rasipiberi ofiira
• Mabulosi akuda akuda
• Zonsezi ndizopatsa thanzi
• Mfundo yofunika

Rasipiberi ndi zipatso zokoma zodzaza ndi michere.

Mwa mitundu yosiyanasiyana, rasipiberi wofiira ndi omwe amapezeka kwambiri, pomwe rasipiberi wakuda ndi mtundu wapadera womwe umangomera m'malo ena.

Nkhaniyi ikufotokoza kusiyana kwakukulu pakati pa rasipiberi wofiira ndi wakuda.

Kodi rasipiberi wofiira ndi rasipiberi wakuda ndi chiyani?

Mitengo yakuda, yomwe imadziwikanso kuti zisoti zakuda kapena thimbleberries, ndi mitundu ya rasipiberi.

Ma raspberries ofiira ndi akuda onse ndi ang'onoang'ono, ali ndi malo obowoka, ndipo amakhala ndi ubweya woyera. Mitundu yonseyi imakhala ndi kununkhira kofananako, ngakhale anthu ena amawona rasipiberi wakuda ali okoma.

Mosasamala mtundu wake, rasipiberi ndiopatsa thanzi kwambiri. Chikho chimodzi cha raspberries (123 magalamu) chimapereka izi ():

• Ma calories: Makilogalamu 64
• Ma carbs: Magalamu 15
• Mapuloteni: 1 galamu
• Mafuta: osakwana 1 gramu
• CHIKWANGWANI: 29% ya Reference Daily Intake (RDI)
• Vitamini C: 43% ya RDI
• Vitamini K: 11% ya RDI
• Vitamini E: 7% ya RDI

Raspberries ndi gwero labwino kwambiri la fiber, yokhala ndi chikho chimodzi (123-gramu) yomwe imapereka 29% ya RDI. Zida zamagetsi zimathandizira dongosolo lanu logaya chakudya, limalimbikitsa thanzi la mtima, ndipo limathandizanso kuchepetsa thupi (,,).

Monga zipatso zina, rasipiberi ali ndi mavitamini C ndi E ambiri, omwe ali ndi mphamvu yama antioxidant mthupi lanu. Antioxidants ndi mankhwala omwe amapewa kuwonongeka kwa ma cell chifukwa cha mamolekyulu otchedwa radicals radicals ().

Ma raspberries akuda ndi ofiira amafanana kukula, mawonekedwe, komanso kununkhira. Rasipiberi ndi gwero lolemera la zinthu zofunika monga michere ndi mavitamini C ndi E.

Rasipiberi wakuda amakhala ndi ma antioxidants ambiri

Ma raspberries ofiira ndi akuda onse amakhala ndi ma antioxidants amphamvu omwe amateteza ma cell anu kuti asawonongeke chifukwa chamankhwala osokoneza bongo aulere mthupi lanu. Mankhwala oyenera a antioxidants komanso kusintha kwaulere ndikofunikira kuti mukhale ndi thanzi labwino ().

Izi zati, rasipiberi wakuda amakhala ndi ma antioxidants ambiri kuposa mitundu yofiira (,).

Makamaka, rasipiberi wakuda amakhala ndi ma polyphenols ambiri, omwe ndi mbewu zomwe zimakhala ndi antioxidant zomwe zimapindulitsa. Otsatirawa ndi ma polyphenols akulu mu raspberries zakuda (,):

• anthocyanins
• aliraza
• phenolic zidulo

Mlingo wambiri wa antioxidants mu raspberries wakuda ukhoza kufotokozera za kuthekera kwawo kolimbana ndi khansa.

Kafukufuku wina adapatsa anthu omwe ali ndi khansa yoyipa 60 magalamu akuda rasipiberi wakuda tsiku lililonse mpaka milungu 9. Ufawo unasiya kufalikira ndikupangitsa kuti kufa kwa ma cell a khansa yam'matumbo mwa iwo omwe adatenga ufa kwa masiku osachepera 10 ().

Kuchiza ndi ufa wakuda wa rasipiberi kunawonetsanso zabwino zotsutsana ndi zotupa ndikuchepetsa kuwonongeka kwa ma cell mu kafukufuku wochepa mwa anthu omwe ali ndi khola la Barrett, matenda omwe amapezeka ndi chiopsezo chachikulu cha khansa ya m'mimba ().

Kuphatikiza apo, kafukufuku wina wamayeso ndi nyama apeza kuti kuchotsa rasipiberi wakuda kumatha kuteteza ku khansa zina monga khansa ya m'mawere, koloni, ndi prostate (,,).

Komabe, maphunzirowa adagwiritsa ntchito mitundu yayikulu kwambiri ya rasipiberi yakuda kapena ufa - osati rasipiberi wonse.

Kafufuzidwe kafukufuku amafunika kuti adziwe za rasipiberi wakuda.

Ma raspberries akuda amakhala ndi ma antioxidants ochulukirapo kuposa raspberries ofiira, omwe atha kufotokoza zomwe angathe kuchita pokana khansa.

Kupezeka ndi ntchito

Ma raspberries ofiira ndi akuda amalimidwa ndipo amagwiritsidwa ntchito popanga zakudya mosiyanasiyana.

Ma rasipiberi ofiira

Ma raspberries ofiira amapezeka m'sitolo yakwanuko miyezi yambiri pachaka.

Amamera padziko lonse lapansi m'malo okhala ndi nyengo yabwino.

Mutha kudya raspberries wofiira mwa iwo okha kapena kuwonjezera pa zakudya monga oatmeal kapena smoothies azokoma mwachilengedwe.

Mabulosi akuda akuda

Ma raspberries akuda ndi ovuta kupeza ndipo amapezeka kwa milungu ingapo nthawi yotentha.

Ma raspberries akuda amtchire amakula kumpoto chakum'mawa kwa United States, koma rasipiberi wakuda wamalonda amalimidwa m'boma la Oregon ().

Ngakhale mutha kusangalala ndi rasipiberi wakuda mwatsopano, rasipiberi wakuda ambiri wogulitsidwa amagwiritsidwa ntchito pazakudya zapadera monga jamu ndi ma purées kapena amagwiritsidwa ntchito popanga zinthu monga zowonjezera zakudya ndi utoto wachilengedwe.

Zonsezi ndizopatsa thanzi

Ngakhale rasipiberi wakuda amakhala ndi ma antioxidants ambiri kuposa rasipiberi wofiira, zonsezi ndizothandiza kwambiri zomwe zingakuthandizeni kukhala ndi thanzi labwino.

Monga zipatso zina, rasipiberi onse ali ndi mavitamini, michere, ndi michere yambiri. Ponseponse, tikulimbikitsidwa kudya zakudya zokhala ndi zipatso ndi ndiwo zamasamba kuti mukhale ndi thanzi labwino komanso kuti muchepetse matenda opatsirana.

Mutha kusangalala ndi rasipiberi wakuda kapena ofiira pawokha, kapena kuwagwiritsa ntchito ngati chowonjezera chatsopano ku yogurt, oatmeal, kapena smoothies.

Ma raspberries ofiira ndi akuda atha kukhala owonjezera pa zakudya zanu.

Mfundo yofunika

Ma raspberries ofiira ndi akuda ali ndi michere yambiri monga fiber ndi vitamini C ndipo amafanana, kukula, komanso kapangidwe kake.

Komabe, rasipiberi wakuda amakhala ndi ma antioxidants ambiri kuposa ma rasipiberi ofiira, omwe atha kufotokoza zomwe zingachitike polimbana ndi khansa yolumikizidwa ndi rasipiberi wakuda.

Ngakhale kuti nthawi zambiri mumatha kupeza raspberries wofiira m'sitolo yanu, raspberries wakuda ndi ovuta kupeza. Ziribe kanthu mtundu womwe mungasankhe, zonsezi ndi njira yokoma yolimbikitsira zakudya zanu.