Raspberry Red vs. Black Raspberry: He aha ka ʻokoʻa?

Anter

• He aha nā raspberry ʻulaʻula a me nā raspberry ʻeleʻele?
• ʻOi aku ka kiʻekiʻe o nā raspberry ʻeleʻele i nā antioxidant
• Loaʻa a hoʻohana
• Nā raspberry ʻulaʻula
• ʻO nā raspberry ʻeleʻele
• Nānā nā mea ʻelua
• Ke laina lalo

ʻO nā Raspberry nā huaʻono i piha i ka momona.

Ma waena o nā ʻano ʻokoʻa, nā raspberry ʻulaʻula ka mea maʻamau, ʻoiai ʻo nā raspberry ʻeleʻele kahi ʻano ʻokoʻa e ulu wale i kekahi mau wahi.

Nānā kēia ʻatikala i nā ʻokoʻa nui ma waena o nā raspberry ʻulaʻula a ʻeleʻele.

He aha nā raspberry ʻulaʻula a me nā raspberry ʻeleʻele?

ʻO nā raspberry ʻeleʻele, i ʻike ʻia ʻo nā pāpale ʻeleʻele a i ʻole nā ​​thimbleberry, kahi ʻano raspberry.

Liʻiliʻi hoʻi nā raspberry ʻulaʻula a ʻeleʻele hoʻi, he kikowaena ko lākou, a ua uhi ʻia me nā lauoho keʻokeʻo liʻiliʻi. Loaʻa i nā ʻano ʻelua kahi ʻono like, ʻoiai ʻike kekahi poʻe i ka ʻono o nā raspberry ʻeleʻele.

Nānā ʻole i ko lākou kala, momona loa nā raspberry. Hāʻawi kahi kīʻaha o nā raspberry (123 gram) i ka mea aʻe ():

• Kalepona: 64 kalepona
• Kāpena: 15 gram
• Kumuʻiʻo: 1 gram
• Momona: ma lalo o 1 gram
• Puluniu: 29% o ka Reference Daily Intake (RDI)
• ʻO Vitamin C: 43% o ka RDI
• ʻO Vitamin K: 11% o ka RDI
• Wikamina E: 7% o ka RDI

ʻO Raspberries kahi kumu maikaʻi loa o ka fiber, me kahi kīʻaha 1 (123-gram) e hāʻawi ana iā 29% o ka RDI. Kākoʻo ka meaʻai meaʻai i kāu ʻōnaehana digestive, paipai i ke olakino puʻuwai, a kōkua paha i ka pohō kaumaha (,,).

E like me nā huaʻai ʻē aʻe, waiwai nā raspberry i nā huaora C a me E, i loaʻa ka hana antioxidant ikaika i kou kino. ʻO nā Antioxidant nā mea e pale ai i ka hōʻino ʻana o ka cell i hoʻokumu ʻia e nā mole i kapa ʻia nā radical free ().

ʻO nā raspberry ʻeleʻele a ʻulaʻula hoʻi e like me ka nui, anatomy, a me ka ʻono. ʻO Raspberries kahi waiwai waiwai o nā mea nui e like me ka fiber a me nā huaora C a me E.

ʻOi aku ka kiʻekiʻe o nā raspberry ʻeleʻele i nā antioxidant

Loaʻa i nā raspberry ʻulaʻula a ʻeleʻele hoʻi nā antioxidant ikaika e pale aku i kāu mau pūnaewele mai ka hōʻino ʻia e nā kiʻekiʻe kiʻekiʻe o nā radical free i kou kino. Pono ke kaulike olakino o nā antioxidant a me nā radical manuahi e mālama i ke olakino maikaʻi ().

ʻO kēlā ʻōlelo, ʻoi aku ka kiʻekiʻe o nā raspberry ʻeleʻele i nā antioxidant ma mua o ka ʻulaʻula (().

I ke kikoʻī, loaʻa i nā raspberry ʻeleʻele nā ​​kiʻekiʻe o nā polyphenols, he mau mea kanu mea kanu i loaʻa ka hana antioxidant a hāʻawi i nā pono olakino. ʻO nā mea aʻe nā polyphenols nui i nā raspberry ʻeleʻele (,):

• anthocyanins
• ellagitannins
• waikawa phenolic

Hiki i nā pae kiʻekiʻe o nā antioxidant i nā raspberry ʻeleʻele ke wehewehe i kā lākou hiki ke kaua i ka maʻi ʻaʻai.

Hāʻawi hoʻokahi kahi noiʻi i ka poʻe me ka maʻi ʻaʻai kala 60 gram o ka paukū raspberry ʻeleʻele i kēlā me kēia lā a hiki i 9 mau pule. Hoʻopau ka pauka i ka pālahalaha a hoʻokomo i ka make o nā hunaola maʻi ʻaʻai kolona i kēlā mau mea i lawe i ka pauka no 10 mau lā ().

ʻO ka mālama ʻana me ka pauka raspberry ʻeleʻele i hōʻike pū ʻia i nā pōmaikaʻi anti-inflammatory a me ka hōʻemi ʻana i ka pohō o ke kolamu i kahi noi liʻiliʻi i ka poʻe me ka esophagus o Barrett, kahi maʻi e pili ana i ka nui o ka makaʻu o ka maʻi ʻaʻai esophageal ().

ʻO ka mea hou aku, ua ʻike ʻia kekahi mau paipu hoʻowalewale a me nā noiʻi holoholona i hiki i ka hua raspberry ʻeleʻele ke pale aku i kekahi mau maʻi maʻi e like me ka umauma, kolona, ​​a me ka maʻi ʻaʻai prostate (,,).

Eia nō naʻe, ua hoʻohana ʻia kēia mau noiʻi i nā ʻano nui o ka ʻeleʻele raspberry ʻeleʻele a i ʻole ka pauka - ʻaʻole nā ​​raspberry holoʻokoʻa.

Pono nā noiʻi hou e hoʻoholo ai i nā hopena anti-inflammatory a me nā maʻi ʻaʻai paha o ka raspberry ʻeleʻele.

ʻOi aku ka nui o nā antioxidant i nā raspberry ʻeleʻele ma mua o nā raspberry ʻulaʻula, kahi e wehewehe ai i kā lākou hana anticancer hiki.

Loaʻa a hoʻohana

Ulu a hoʻohana ʻia nā raspberry ʻulaʻula a ʻeleʻele i ka hana ʻana i ka meaʻai i ka ʻokoʻa.

Nā raspberry ʻulaʻula

ʻIke pinepine ʻia nā raspberry ʻulaʻula i loko o kāu hale kūʻai kūʻai kūloko i nā mahina he nui o ka makahiki.

Ua ulu lākou a puni ka honua i nā wahi me kahi aniau akahai.

Hiki iā ʻoe ke ʻai i nā raspberry ʻulaʻula iā lākou iho a hoʻohui iā lākou i nā meaʻai e like me ka oatmeal a i ʻole nā ​​mea ʻono no ka momona maoli.

ʻO nā raspberry ʻeleʻele

He paʻakikī ka loaʻa ʻana o nā raspberry ʻeleʻele a loaʻa wale no kekahi mau pule i ka wā waena.

Ke ulu nei nā raspberry ʻeleʻele ʻĀkau ma ka Hikina ʻAmelika Hui Pū ʻIa, akā ʻo ka hapa nui o nā raspberry ʻeleʻele kalepa i ulu ma ka mokuʻāina ʻo Oregon ().

ʻOiai hiki iā ʻoe ke leʻaleʻa i nā raspberry ʻeleʻele hou, hoʻohana ʻia nā raspberry ʻeleʻele i ulu ʻia i loko o nā meaʻai kūikawā e like me jams a me purées a hoʻohana ʻia paha e hana i nā huahana e like me nā mea hoʻopihapihaʻai a me ka penaʻai maoli.

Nānā nā mea ʻelua

ʻOiai ʻoi aku ka kiʻekiʻe o nā raspberry ʻeleʻele i nā antioxidant ma mua o nā raspberry ʻulaʻula, he koho momona loa nā mea ʻelua i hiki ke hoʻopōmaikaʻi i kou olakino.

E like me nā huaʻai ʻē aʻe, waiwai nā raspberry āpau i nā wikamina, nā minelala, a me nā fiber. Ma ke ʻano holoʻokoʻa, paipai ʻia ʻoe e ʻai i kahi papaʻai momona i nā huaʻai a me nā mea kanu e hoʻonui ai i kou olakino a hoʻemi i kou makaʻi i ka maʻi maʻi mau.

Hiki iā ʻoe ke leʻaleʻa i nā raspberry ʻeleʻele a ʻulaʻula iā lākou iho, a hoʻohana iā lākou ma ke ʻano he mea hou a me ka mea ʻono i ka yogurt, ka oatmeal, a i ʻole nā ​​mānoanoa.

Hiki i nā raspberry ʻulaʻula a ʻeleʻele hoʻi ke lilo i mea olakino maikaʻi i kāu papaʻai.

Ke laina lalo

ʻO nā raspberry ʻulaʻula a ʻeleʻele i waiwai i nā meaola e like me ka fiber a me ka huaora C a like like me ka nui, ʻono, a me ke ʻano.

Eia nō naʻe, ʻoi aku ka kiʻekiʻe o nā raspberry ʻeleʻele i nā antioxidant ma mua o nā raspberry ʻulaʻula, kahi e wehewehe ai i ka hana hakakā ʻana i ka maʻi ʻaʻai e pili ana i ka hua ʻeleʻele raspberry.

ʻOiai hiki iā ʻoe ke loaʻa maʻa mau i nā raspberry ʻulaʻula i kāu hale kūʻai kūloko, ʻoi aku ka paʻakikī o nā raspberry ʻeleʻele i ka loaʻa. He mea ʻole ke ʻano āu e koho ai, he ala ʻoluʻolu lāua ʻelua e hoʻonui ai i kāu mea momona.