ʻO Raspberries nā hua kiʻekiʻe i nā antioxidants

Loaʻa i nā Raspberries ka nui o nā antioxidants a no laila ʻo ia kekahi o nā hua olakino maikaʻi loa ma ka honua. Wehewehe mākou pehea e hana ai i ka syrup raspberry me ke kō, no ke aha i ʻoi aku ka maikaʻi o ka raspberry jam ma mua o ka strawberry jam a no ke aha ʻaʻole makemake nā cell cancer i nā raspberry. Hiki iā ʻoe ke heluhelu e pili ana i ka hana ʻana o nā raspberry i ka maʻi diabetes, pehea ka hopena maikaʻi o ka pua ʻōpū, a pehea e hoʻohana ʻia ai e pale i ka dementia.

ʻO ka raspberry, he hua kahiko, a me ka lāʻau lapaʻau

E like me nā mea kanu hua ʻē aʻe (cherry, strawberry, apple, pear), ʻo ka raspberry (Rubus idaeus) no ka ʻohana rose. Nui nā genera o kēia ʻohana. ʻO ka genus Rosa ka wehewehe ʻana i nā rosa maoli (nā rosa i kanu ʻia a me nā pua hihiu). ʻO ka ʻano ʻano Rubus - e komo pū ana me nā ʻano ʻano he nui - me nā raspberry a me nā ʻeleʻele.

Hiki ke ʻike ʻia ka raspberry ululāʻau ʻEurasia i kēia mau lā ma nā wahi mauna - ʻo ka hapa nui ma ka hoʻomaʻemaʻe ululāʻau a ma nā kihi o nā ululāʻau - a ʻike i ka helu ʻana me nā hua ʻono. Wahi a nā ʻike archaeological, ʻo ka raspberry ʻāhiu kekahi o nā mea kanu hua nui loa no ke kanaka ma mua o ka wā Pōhaku a ua manaʻo mau ʻia he lāʻau lapaʻau.

Ua kanu ʻia ka raspberry hihiu i ka Middle Ages, ua hānai mua ʻia nā raspberry i kanu ʻia a kanu ʻia i loko o nā māla monastery. Mai ia manawa, ua puka mai nā ʻano like ʻole, e hele ana i nā raspberry mai nā wahi a pau o ka honua.

Nui nā ʻano raspberry

Ma waho aʻe o ka raspberry nahele Eurasian, aia nā ʻano raspberry like ʻole ma Asia a me ʻAmelika ʻAmelika e pili ana kekahi i kekahi, akā hiki ke ʻokoʻa nā hua i ke ʻano o ko lākou helehelena a me ka ʻono.

ʻO kēia mau mea, e laʻa me B. ka raspberry rīkeke Iapana, ka raspberry piʻi Kina, a me nā mea kanu maoli no ʻAmelika ʻĀkau e like me ka raspberry nani, ka cinnamon raspberry, a me ka raspberry ʻeleʻele (Rubus occidentalis). Ua hoʻokipa ʻia ka mea hope ma ʻEulopa no ka mea ua ʻike ka poʻe noiʻi maʻi maʻi i ka mana nui i kāna mau hua ʻeleʻele.

ʻAʻole ʻulaʻula nā raspberries a pau

I loko o kā mākou climes, ʻoi aku ka liʻiliʻi a i ʻole ka lawe ʻia ʻana o ka raspberry he ʻulaʻula. Akā, aia nā mea kanu ʻāhiu a mahi ʻia e hua mai ana nā hua melemele, ʻalani, a ʻeleʻele paha. Ua hana ʻia nā ʻano ʻano he nui ma ke ala ʻana i nā raspberry Eurasian me nā raspberry hua ʻeleʻele e like me Rubus occidentalis, a no laila ʻeleʻele nā ​​hua.

Eia naʻe, ʻaneʻane kūʻai wale ʻia nā raspberry ʻulaʻula ma kēia ʻāina. I loko o ke kālepa mea kanu, he nui nā ʻano kala like ʻole i loaʻa i hiki ke mahi ʻia e nā māla leʻaleʻa hoihoi.

No ke aha i kapa ʻia ai ka raspberry he raspberry

Ma muli o ka ʻāina, he nui nā inoa o ka raspberry. Ma Switzerland, no ka laʻana, ua ʻike ʻia ʻo ia ʻo Haarbeeri a i ʻole Sidebeeri, ma Austria ʻo Imper a i ʻole Hindlbeer, a ma Kelemānia ʻo Himmer a i ʻole Holbeer.

ʻO ka huaʻōlelo "raspberry" mai ka Old High German huaʻōlelo "Hintperi". Unuhi ʻia, ʻo ia hoʻi kekahi mea e like me: ka hua o ka hind. No ka mea, ʻo ka raspberries hihiu kekahi mea nui o ka ʻai a ka dia.

ʻAʻole ʻo ka raspberry kahi hua

ʻO nā huaʻai i kapa ʻia ʻo nā hua ʻaʻole maoli nā hua, akā nā drupes aggregate e like me nā strawberries a me nā ʻeleʻele. Inā ʻoe e nānā pono i nā raspberry, e ʻike ʻoe ua hana ʻia lākou me nā drupes liʻiliʻi e pili pū ana. Loaʻa i kēlā me kēia o kēia mau huaʻai kahi hua, a he mea nui hoʻi ia e pili ana i ka waiwai olakino o nā raspberry.

Ma ke ala, aia nā ʻano hua maoli i nā ʻano hua āu e manaʻo ʻole ai. ʻO ia ka maiʻa, nā hua citrus, nā lā, nā kiwi, nā avocados, a me nā melon.

Nā waiwai waiwai

E like me nā hua ʻē aʻe a pau, ua waiwai ka raspberry i ka wai, akā ke hoʻohālikelike ʻia me nā huaʻai ʻē aʻe he liʻiliʻi loa ke kō a ʻaʻole liʻiliʻi ka momona. Loaʻa ka raspberry ma ke ʻano o ka fiber, ka mea i loaʻa i loko o nā hua: 100 g o ka hua ua lawa ia e uhi i ka 13 pakeneka o kāu mau pono fiber.

Loaʻa i ka raspberry hou (raw) nā waiwai waiwai ma 100 g:

• wai 84.3 g
• ʻO ka fiber 6.7 g, (1.4 g ka wai-soluble a me 5.3 g ka wai hiki ʻole ke hoʻoheheʻe ʻia)
• Nā kalapona (4.8 g, nā kō: 1.8 g glucose a me 2 g fructose)
• polokina 1.3 g
• Momona 0.3g

ʻO ka helu calorie

He haʻahaʻa ka raspberries i nā calorie a hāʻawi wale i 34 kcal no 100 g o nā hua hou. No ka hoʻohālikelike: ʻoi aku ka nui o nā cherries ma kahi o ʻelua mau calorie, aʻo ka maiʻa he 95 kcal. No laila, ʻoi aku ka maikaʻi o nā huaʻai ma mua o ka waiū kokoleka (536 kcal) a i ʻole nā ​​ʻāpana (539 kcal).

ʻO nā huaora

ʻAʻole maoli ka raspberry i ka huaola a hiki ke hoʻohui ʻia me nā hua ʻē aʻe e like me ka B. ʻAʻole mālama nā hua buckthorn moana a i ʻole nā ​​plums. Eia nō naʻe, me ka 200 g o nā raspberry, hiki iā ʻoe ke hoʻokō i ka nui o kēlā me kēia lā i ʻōlelo ʻia he 50 pakeneka o ka huaora C a me ka 14 pākēneka o ka huaora E. ʻO kēia mau antioxidants ʻelua e hoʻoikaika i ka ʻōnaehana pale, e pale i ka mumū a hoʻemi i ka pilikia o ka maʻi kanesa.

Ma ka 100 g raspberries i loaʻa i kēia mau huaora: ʻO nā huaora i nā raspberries

ʻO nā minerala

ʻOiai he nui nā mineral i loko o nā raspberry, ʻaʻole kiʻekiʻe loa kā lākou ʻike. ʻO ka maʻiʻo o ke keleawe, manganese, magnesium, a me ka hao ʻoi aku ka nui. Hiki i ka 200 g o nā raspberries ke uhi i ka 22 pakeneka o kāu mau koi keleawe a me ka manganese.

He olakino ka Raspberry no ka ʻōpū a me ka hoʻoemi ʻana

Pono nā Raspberries i ka ʻai ʻana a hiki ke kōkua i ka constipation. Hāʻawi ʻia nā ʻakika hua i kekahi hapa i kēia, akā ʻo ka mea nui ka meaʻai. He mea koʻikoʻi nā mea ʻelua no ka metabolism a hāʻawi i ka meaʻai e ʻeli maikaʻi ʻia.

ʻO Raspberry kekahi o nā hua me ka nui o ka fiber. ʻO nā hua liʻiliʻi, aia i loko o ka hua a no laila e ʻai ʻia, ke kuleana no kēia. Loaʻa nā Raspberries i ka wai-soluble, akā ma luna o nā mea hiki ʻole i ka wai e like me ka lignin a me ka cellulose. Hoʻonui kēia mau mea i ka nui o ka ʻōpala, e hoʻoulu ai i ka neʻe ʻana o ka ʻōpū a hoʻolalelale i ka lawe ʻana i nā meaʻai i koe a me kāna excretion.

Ma waho aʻe o ka loaʻa ʻana o nā raspberry i ka hopena hoʻoponopono i ka hana digestive, hoʻonui lākou i ka manaʻo o ka satiety, e hōʻemi ana i ka hopena o ka momona. Ua hōʻike ʻia kahi noiʻi honua nui i ka makahiki 2017 ʻo ka nui o ka nui o ka fiber e hōʻemi i ka hopena o ka hoʻomohala ʻana i ka maʻi diabetes, ke koko kiʻekiʻe, nā maʻi cardiovascular, a me ka maʻi maʻi ʻaʻai.

ʻO kahi haʻawina Farani me nā kumuhana 100,000 ma 2020 i hōʻike ʻia ʻo ka lawe ʻana i ka fiber insoluble a soluble mai nā huaʻai e hōʻemi i ka hopena o nā maʻi maʻi a pili pū me ka haʻahaʻa o ka make. No laila, ua kāhea lākou i ke kulekele olakino olakino e hoʻokau i ka manaʻo nui i ka fiber dietary.

ʻO Raspberries no ka pua ʻōpū

Ua hōʻike ʻia ka nui o nā haʻawina in-vitro a me nā holoholona i kēia manawa he hopena maikaʻi nā hua i ka flora intestinal. ʻAʻole nui nā haʻawina kanaka e pili ana i kēia ʻano, akā ua hele mau nā mea noiʻi i ka hopena like a ʻōlelo pū kekahi ʻano prebiotic hou. E pili ana kēia i nā ʻāpana o ka meaʻai e hoʻoulu ai i ka ulu a/a i ʻole ka hana o nā hua bacteria ʻōpū a ma laila e hoʻomaikaʻi ai i ke olakino.

I loko o kahi noiʻi hoʻokele ʻewalu pule, ua nānā nā mea noiʻi mai ka Illinois Institute of Technology i nā hopena o ka ʻai ʻana i ka ʻulaʻula ʻulaʻula puree a me ka oligofructose (fiber me kahi hopena prebiotic) ma ka pua o ka ʻōpū. Ua ʻai nā poʻe i ka 125 g o ka raspberry puree a i ʻole i ka 8 g o ka oligofructose i kēlā me kēia lā no 4 mau pule. 100 g raspberry puree aia ma kahi o 50 mg anthocyanins a me 40 mg ellagitannins.

Ma nā hihia ʻelua, ua ʻike nā mea noiʻi i ka hoʻonohonoho ʻana o ka bacteria intestinal. Eia naʻe, ʻoi aku ka maikaʻi o nā raspberry. ʻOiai ka emi ʻana o ka helu o Firmicutes, ua hoʻonui ʻia ka nui o nā Bacteroidetes, e ʻae ana i ke koena o kēia mau maʻi bacteria e hoʻonui ʻia. Hiki i kēia hoʻololi ke komo: ke kōkua ʻana i ka poʻe paona nui ma muli o ka mana o Bacteroidetes i ka poʻe paona maʻamau a me nā pilikia ʻo Firmicutes i ka poʻe momona.

Ma ka hui raspberry wale nō ka piʻi ʻana o ka bacteria Akkermansia muciniphila i ʻike ʻia, e pōmaikaʻi ana i ka mucosa intestinal a kōkua i ka pohō kaumaha. Hoʻopaʻa pū ʻo Akkermansia muciniphila i ke kūʻē ʻana o ka insulin, kōkua i ka hoʻohaʻahaʻa ʻana i nā pae cholesterol, a ke kāohi i ka mumū o ke ake. ʻO ka hopena prebiotic ka mea nui i pili i nā anthocyanins.

He haʻahaʻa loa ka haʻahaʻa glycemic o nā Raspberry

Loaʻa i ka 100 grams o nā raspberries kahi haʻahaʻa glycemic load (GL) o 2 (nā waiwai a hiki i ka 10 i manaʻo ʻia he haʻahaʻa). Hōʻike ka GL i ka hopena o ka meaʻai i ke kiʻekiʻe o ke kō koko. ʻO nā meaʻai me ka GL haʻahaʻa no laila e kōkua i ka mālama ʻana i ke kiʻekiʻe o ke kō koko a ma muli o ka hopena, ʻo ka pae haʻahaʻa o ka insulin.

No laila ʻoi aku ka manaʻo o ka GL ma mua o ka glycemic index (GI) i hoʻohana pinepine ʻia, no ka mea ʻaʻole i ka maikaʻi wale nō akā ʻo ka nui o nā haʻahaʻa i hoʻolako ʻia.

Ma muli o kā lākou haʻahaʻa glycemic haʻahaʻa loa, ʻaʻohe hopena liʻiliʻi o nā raspberry i ke kō koko a i ʻole ka pae insulin. No laila, kūpono lākou i ka maʻi diabetes type 2. Eia naʻe, ʻōlelo pinepine ʻia ka poʻe maʻi e pili ana i nā huaʻai no ke kumu ʻole, no ka mea, aia i loko o ke kō.

ʻO nā mea noiʻi mai ka Illinois Institute of Technology e hoʻohewa nui i kēia ala. No ka mea, e like me kā lākou, ʻaʻole hāʻawi wale kekahi mau huaʻai e like me nā raspberry i nā micronutrients pono a me ka fiber, akā he mea nui pū kekahi o nā mea kanu lua (e laʻa me anthocyanins).

ʻO Raspberries no ka haʻahaʻa carb a me ka ʻai ketogenic

ʻO nā meaʻai haʻahaʻa haʻahaʻa, ʻo ia hoʻi nā meaʻai ketogenic, hoʻokahi mea maʻamau: ʻo ia ka mea e pili ana i ka hōʻemi ʻana i ka lawe ʻana i ka waiʻa. Akā ʻoiai ʻo ka hapa nui o nā meaʻai haʻahaʻa haʻahaʻa e ʻae iā ʻoe e ʻai ma waena o 50 a me 130 g o nā kalapona i kēlā me kēia lā, ʻo ka ʻai ketogenic ka nui o 50 g.

ʻOiai aia nā huaʻai i loko o nā mea momona, aia kekahi mau mea koʻikoʻi. No kēia kumu, ʻaʻole pono e hoʻokuʻu ʻia i kēlā me kēia meaʻai. ʻO Raspberries kahi hua kūpono no nā meaʻai haʻahaʻa haʻahaʻa a hiki i nā meaʻai ketogenic, no ka mea he haʻahaʻa loa ko lākou ʻano carbohydrate - aia wale lākou he 5 g o nā kalapona i ka 100 g.

ʻO nā Raspberries ke kumu

Aloha ʻia nā raspberry i kekahi manawa no ka mea ʻo ka hui kaulike ʻana o ka ʻono a me ka ʻawaʻawa e hana ai i kahi ʻike ʻono kūpono. ʻO nā ʻakika hua like ʻole ke kuleana no ka ʻawaʻawa. Loaʻa i ka 100 g raspberries ma kahi o 40 mg malic acid, 25 mg ascorbic acid (vitamina C), a me 1,300 mg citric acid. No ka hoʻohālikelike: i ka nui like o ka wai lemona hou, aia ma kahi o 4,500 mg o ka waikawa citric.

Manaʻo pinepine ʻia ʻo ka hua ʻono ʻawaʻawa kekahi o nā mea hoʻomake. Akā ʻaʻole pili i ka kiʻekiʻe o ka ʻiʻo o nā huaʻai: ua hoʻololi maoli ʻia ka hua maka a no laila he hopena deacidifying i ke kino.

Ua kūpono nā raspberries me ka fructose intolerance?

ʻO ka mea pōʻino, ʻae wale ka poʻe i loaʻa i ka fructose intolerance i nā raspberry i kahi palena palena. I ka wā kali, e like me ka liʻiliʻi o ka fructose a no laila ʻaʻole pono e ʻai ʻia nā raspberry no kahi o 2 mau pule. Inā ua emi nā hōʻailona, ​​​​pono e nīnau i kahi meaʻai meaʻai e hoʻoholo ai i ka nui o ka fructose e hiki ai i ka mea pili ke ʻae.

Loaʻa i ka 100 g raspberries ka 2 g fructose a me ka 1.8 g glucose, no laila ʻoi aku ka liʻiliʻi o ka ratio. Hiki i kēia ke hoʻomaikaʻi i ka tolerability. ʻO ka lakio kūpono o ka fructose i ka glucose he emi a like paha me ka 1 a he 1.2 no nā raspberry.

ʻO ka ʻoiaʻiʻo, ʻo ka raspberry ka mea maʻamau - akā ʻaʻole i nā manawa a pau - e ʻae maikaʻi ʻia ma hope o ke kali a i ʻole ka hoʻāʻo. He mea nui hoʻi e ʻike i ka hui pinepine ʻana o ka fructose-sorbitol intolerance.

ʻO ka hoʻohana ʻana i nā lau raspberry i ka naturopathy

Ua hoʻokaʻawale ʻia nā lau raspberry ma ke ʻano he lāʻau lapaʻau kuʻuna e ke Kōmike o nā huahana lāʻau lapaʻau. Paipai ʻia lākou, no ka laʻana, no ka maʻi haʻahaʻa haʻahaʻa, ka maʻi maʻi maʻi, a no ka hoʻohana ʻana i waho (holoi, gargling) no ka mumū o ka waha a me ka ʻāʻī.

Eia kekahi, hoʻohana ʻia kahi kī lau raspberry i ka obstetrics. Hoʻohana ʻia ia no ka episiotomy prophylaxis, ʻoiai ʻo ke kī e hoʻoikaika i ka ʻōpū a me ka ʻiʻo pili a i ka manawa like e hoʻomaha ai i nā ʻiʻo o ka ʻōpū. No laila, hiki i nā lau raspberry ke loaʻa ka hopena maikaʻi i ka hana hānau.

No ka ʻaoʻao palekana, ʻaʻole pono e inu ke kī ma mua o ka pule he 34 o ka hāpai ʻana, no ka mea, hoʻoikaika ia i ke kahe koko a no laila hiki ke hoʻoulu i ka hana.

Ka hoʻomākaukau ʻana i ka lau lau raspberry: No ke kīʻaha kī e pono ai ʻoe i 2 g o nā lau raspberry (e pili ana i 2 a 3 teaspoons), i ninini ʻia me ka wai paila. E uhi a hoʻokuʻu i ke kī no 10 mau minuke, a laila kānana i nā lau. Hiki iā ʻoe ke inu i ke kī 3 a 4 mau manawa i ka lā, ʻoi aku ka mahana a ma waena o ka ʻai, a i ʻole e hoʻohana ia no ka douching.

ʻO ka ʻaila Raspberry no ka ʻili

ʻAʻole loaʻa ka ʻaila Raspberry mai ka hua, akā mai nā hua o ka raspberry wale nō. I ka wā o ka hana ʻana, hoʻokaʻawale mua ʻia nā ʻōpala hua paʻakikī mai ka pulp ma ke kaomi ʻana i nā raspberry holoʻokoʻa ma o kahi kānana maikaʻi loa.

Holoi ʻia nā hua liʻiliʻi a paʻakikī, a laila hoʻomaloʻo ʻia i ka ea a maloʻo paha a paʻi ʻia i ke anu. Ma kēiaʻano, mālamaʻia nā meaʻai o nāʻanoʻano no ka meaʻaʻole iʻikeʻia i ka wela. ʻOi aku ma mua o 10 kilokani o nā hua maikaʻi e pono ai e loaʻa i hoʻokahi lita o ka aila raspberry maʻemaʻe. Hōʻike kēia i ke kumukūʻai kiʻekiʻe a hiki i 30 euros no 100 ml o ka aila hua raspberry.

ʻAʻole hoʻohana ʻia ka ʻaila hua Raspberry i ka lumi kuke, akā i ka lāʻau lapaʻau. ʻO ka mea mua e hana i kahi mea maikaʻi no ka ʻili. Hiki iā ia ke hōʻoluʻolu i ka eczema, psoriasis, a me dermatitis a kūpono hoʻi no ka hoʻohana ʻana i ka ʻili maloʻo a wela.

Aia ma kahi o 23 pakeneka ka momona o ka hua raspberry. Aia ka aila hua raspberry he 73 a 93 pakeneka polyunsaturated fatty acids, 12 a 17 pakeneka monounsaturated fatty acids a me 2 a 5 pakeneka saturated fatty acids. ʻO nā momona momona omega-3 a me omega-6 waiwai nui ke kuleana no ka hopena ho'ōla.

• 50 i ka 63 pakeneka linoleic acid (omega 6)
• 23 a 30 pakeneka alpha-linolenic acid (omega 3)
• 12 a 17 pakeneka oleic acid (omega 9)
• 1 i ka 3 pakeneka palmitic acid
• 1 a 2 pakeneka stearic acid

Ke kūʻai ʻana, e hōʻoia i ka ʻaila hua raspberry i kaomi anu a hele mai mai ka mahiʻai organik. ʻO ka aila hua raspberry kiʻekiʻe ka aila hua raspberry wale nō a ʻaʻohe mea ʻē aʻe. Inā mālama ʻia ma kahi ʻoluʻolu a pōʻeleʻele, e mālama ʻia a hiki i hoʻokahi makahiki.

ʻO ka hoʻohana ʻana i nā extracts raspberry

Ua ʻike paha ʻoe ʻaʻole hoʻohana pinepine nā haʻawina i ka hua ponoʻī, akā i nā unuhi. ʻO kēia no ka mea ʻoi aku ka maʻalahi o ka dosing pololei i kēia ala. No ka mea i loko o nā hua hou, ʻokoʻa ka ʻike o nā meaʻai - e laʻa me B. ma muli o ke ʻano a i ʻole nā ​​kūlana ulu - ʻokoʻa loa.

Inā makemake ʻoe e hoʻohana i nā ʻāpana raspberry ma ke ʻano he lāʻau lapaʻau, pono ʻoe e noʻonoʻo i kēia:

• Mea Hoʻohui: E hōʻoia pono i ka wā kahiko mai ka mahiʻai kūlohelohe a ʻaʻole i hoʻohui wale ʻia nā mea ʻai, akā mai nā raspberry maoli nō.
• Anthocyanins: Ua hōʻike ʻia nā analyses he emi loa ka hana antioxidant i nā extracts me ka anthocyanins ʻole i loaʻa mai nā hua, me nā raspberries ʻeleʻele a ʻulaʻula, ma mua o nā extracts me nā anthocyanins, ʻoiai he nui nā antioxidants ʻē aʻe e like me ka huaora C a me nā phytochemicals. Me ia noʻonoʻo, he mea nui e makaʻala i nā pae anthocyanin i ke kūʻai ʻana.
• ʻAi: E hoʻohana i nā waiwai anthocyanin i kuhikuhi ʻia ma ke ʻano he alakaʻi, ma waena o 50 a me 100 mg pono e lawe i kēlā me kēia lā.
• ʻOkoʻa: Pono e hoʻokomo ʻia nā mea kūlohelohe i kahi ākea ākea. Inā hiki, e pale i nā hoʻomākaukau i loaʻa i hoʻokahi mea hoʻohana hoʻokahi wale nō - ke ʻole ʻoe e pono i kēia mea i loko o kahi kiko kikoʻī no nā kumu therapeutic.

Hoʻopili nā mea i loko o nā raspberry i kekahi i kekahi

I kēia manawa, nui nā haʻawina i hōʻike i ka nui o nā mea kanu i ka hopena i kekahi i kekahi. Ua kapa ʻia kēia ʻo ka hopena synergetic. No laila, inā ʻoe e ʻai i nā raspberries a i ʻole e lawe i kahi extract kiʻekiʻe, hiki iā ʻoe ke hoʻokō i kahi hopena maikaʻi aʻe ma mua o hoʻokahi mea hana.

Ke hoʻohālikelike ʻia me nā raspberry hou, loaʻa i nā ʻāpana raspberry ka hemahema ʻo ia wale nō kahi hapa o nā mea ʻai o ka meaʻai mua. ʻOi aku ka nui o nā mea noiʻi e manaʻo nei ʻo nā pono olakino o nā huaʻai a me nā mea kanu ma muli o ka launa pū ʻana o nā mea i loaʻa i nā meaʻai holoʻokoʻa.

No laila, mai kahi hiʻohiʻona olakino, ʻoi aku ka maikaʻi o ka ʻai ʻana i nā meaʻai a me nā pūhui bioactive mai nā ʻano meaʻai like ʻole ma mua o ka hilinaʻi ʻana i nā mea hoʻohui. Ma ka pili ʻana i ka lāʻau lapaʻau, akā naʻe, ʻoi aku ka maikaʻi o ka ʻike ʻana o kekahi mau mea hana i nā extracts ʻoi aku ka kiʻekiʻe a ʻoi aku ka pololei o ka dosage.

Pehea e pili ana i ka bioavailability o anthocyanins?

Aia ka nui o nā ʻike kahiko ma ka pūnaewele e ʻilihune loa ka bioavailability o nā anthocyanins a ʻaʻole hiki ke manaʻo ʻia kahi hopena. I kēia manawa, akā naʻe, ua ʻōlelo lōʻihi nā hopena noiʻi i kahi ʻōlelo ʻokoʻa loa.

Wahi a kahi loiloi 2017 ma North Carolina State University, hoʻololi pinepine ʻia nā anthocyanins a me nā phytochemical ʻē aʻe i nā mea ʻē aʻe ma hope o ka lawe ʻia ʻana e ke kino. Hoʻokumu ʻia ka manaʻo mua o ka bioavailability maikaʻi ʻole ma ka ʻoiaʻiʻo o nā metabolites pololei (nā huahana waena) o nā anthocyanins e loaʻa wale i nā mea liʻiliʻi loa i loko o ke kahe koko a hoʻokuʻu koke ʻia i loko o ka mimi.

ʻO ka ʻoiaʻiʻo naʻe, ua lōʻihi ka hana ʻana o kēia mau metabolites i nā mea hou a hiki i ka ʻōpū nui. Hoʻololi ʻia kēia mau mea e ka bacteria intestinal i mau mea ʻē aʻe, e komo ana i ke kahe koko i nā kiʻekiʻe kiʻekiʻe. Hōʻike kēia i ke kumu o nā anthocyanins a me co. ʻoi aku ka bioavailable ma mua o ka mea i manaʻo mua ʻia.

Wahi a kekahi noiʻi honua, e laʻa me ka B. ellagitannins mai nā raspberries a i ʻole kā lākou metabolites mai ka ʻōpū liʻiliʻi a i ka ʻōpū nui, kahi e hoʻohuli ai ka bacteria ʻōpū iā lākou i urolithins. Hiki ke ʻike ʻia kēia mau mea i loko o ke kahe koko no ka lōʻihi loa a hiki ke hoʻomohala i kā lākou hopena e like me ia. Ua ʻōlelo ka poʻe noiʻi he kī nui ka ʻōpū o ka ʻōpū a me ka flora intestinal i ka bioavailability o anthocyanins a me ellagitannins a ʻo ka hopena olakino e pili ana i nā mea i hana ʻia i ka wā o ka digestive.

Pehea a me kahi e mālama maikaʻi ʻia ai nā raspberry

ʻO Raspberries nā huaʻai koʻikoʻi, no laila ua palena ko lākou ola. ʻOi aku ka maikaʻi o ka ʻai ʻana i nā mea hou e like me ka hiki. Eia kekahi, e hoʻomanaʻo ʻaʻole e oʻo nā raspberry i ʻohi ʻia ma hope o ka ʻohi ʻana!

I ka mālama ʻana, pono ʻoe e hōʻoia i ka paʻakikī o ka hua. E hoʻokaʻawale koke i nā raspberry i poino. No ka mea, inā puka mai ka po'i, e pili koke ana nā hua a pau i loko o ka hīna'i a pono e ho'opau 'ia.

Ma muli o ka wā e ʻohi ʻia ai, hiki ke mālama ʻia nā raspberry i loko o ka ʻāpana mea kanu o ka friji a hiki i 3 mau lā. ʻAʻole pili nā hua i ke anu, ʻo ka mahana mālama mālama maikaʻi loa ma waena o 0 a me 1 degere Celsius. E holoi pono wale i nā raspberries ma lalo o ka wai kahe ma mua o ka ʻai ʻana.

He aha e noʻonoʻo ai i ka wā e hoʻoheheʻe ai i nā raspberry

He mea maikaʻi ka Raspberries e hoʻokuʻu inā ua kūʻai a ʻohi paha ʻoe ma mua o ka hiki ke hoʻohana koke. Hiki iā ʻoe ke hoʻokuʻu i nā hua ʻelua i hoʻoponopono ʻia (e laʻa me ka raspberry sauce) a me nā hua i hana ʻole ʻia. E hana penei:

• E kau pono i nā raspberries i loko o kahi ʻeke paʻukū. Mai hoʻohana i kekahi kaomi e pale i ka ʻoki ʻana i ka hua.
• A laila, e kaomi pono i ka ea mai loko mai o ka ʻeke paʻukū a i ʻole e hoʻohana i kahi ʻōpala.
• E hoʻopaʻa paʻa i ka ʻeke pahu hau a hoʻokomo i loko o ke keʻena paʻukū a i ʻole ka pahu hau.
• E mālama ʻia nā raspberry maloʻo no 6 mau mahina.
• Inā makemake ʻoe e hoʻoheheʻe i nā raspberries, e kau ma luna o kahi pā a uhi iā lākou me ke kiʻi ʻoniʻoni i ʻole e komo ka hua i nā ʻala ʻē aʻe.
• Pono e hoʻoheheʻe ʻia nā Raspberry i nā mahana anuanu, ʻoi aku ka maikaʻi o ka friji no kēia.

Pehea e hana ai i ka syrup raspberry me ke kō

Hiki ke mālama ʻia nā raspberry ma nā ʻano ʻano like ʻole, no ka laʻana ma ke ʻano o kahi kīʻaha ʻono ʻono a i ʻole ka syrup raspberry hōʻoluʻolu. ʻO ka hemahema ʻo ia ka nui o ke kō i loko o ka hoʻomākaukau ʻana. Akā aia kekahi mau koho kōpaʻa hoihoi ʻaʻole ia e pōʻino i ke olakino. Hoʻopili kēia i ka laʻa B. birch sugar, a mākou i hōʻike mua ai ma ʻaneʻi me ka kikoʻī: Xylitol – birch sugar ma ke ʻano he pani kō.

Penei ka hana ana:

nā mea hoʻohui:

• 1,200 g nā raspberries organik
• 600ml o ka wai
• 600 g kō birch
• Wai ml lemon 240

e hoomakaukau ai:

• E holoi i nā raspberries, e hoʻokomo iā lākou i loko o ka ipu me ka wai, a e hoʻokuʻu i ka hui i ka wela wela no 10 mau minuke.
• I kēia manawa, e kānana i nā raspberries i hoʻomoʻa ʻia me ka mea holoi lima, a laila e hoʻokuʻu iā lākou ma kahi kānana a hoʻokuʻu maikaʻi iā lākou.
• E hoʻohui i ke kō birch me ka wai, e hoʻoulu i ka wai lemon a waiho i nā mea a pau e hoʻolapalapa no hoʻokahi minuke.
• E ninini i ka syrup wela i loko o nā ʻōmole aniani i hoʻolapalapa ʻia a hiki ke hoʻopaʻa ʻia.
• Hoʻomākaukau ʻia ma kēia ala, e wehe ʻole ʻia ka syrup raspberry no 6 mau mahina i ka wā i hoʻopaʻa ʻia. Ke wehe ʻia, pono ʻoe e hoʻohana i loko o 6 mau pule.

He olakino nō hoʻi nā raspberries i hana ʻia

ʻAʻohe nīnau e hiki ke hana ʻia nā ʻano mea ʻono a pau mai nā raspberry. Akā he aha ka mea i ka wā mālama, mālama ʻana, a me ka hoʻomākaukau ʻana me nā mea ʻai a pēlā me ka hopena olakino o ka hua? Wahi a nā loiloi ʻepekema ʻē aʻe, hiki i ka hoʻoponopono ʻana a me ka mālama ʻana i nā raspberry koʻikoʻi ma mua o ka mea i manaʻo ʻia.

Wahi a kahi noiʻi 2019, hoʻopilikia wale ke kaʻina hana manuahi i nā pūhui phenolic i nā raspberry. I nā raspberries hou, ua hoʻonui ʻia kēia mau ʻāpana i 1.5-paila i loko o ka manawa mālama hoʻokahi pule.

I ka makahiki 2019, ua hōʻike ʻia nā loiloi he kumu maikaʻi loa nā huaora a me nā minela ʻelua. E pili ana i ka fiber meaʻai, pono e hoʻomaopopo ʻia e komo wale kēia inā ʻaʻole wehe ʻia nā hua i ka wā o ka hana.

He aha ka raspberry jam ma luna o ka strawberry jam

I ka makahiki 2020, ua hana nā mea noiʻi Norewai i nā strawberries a me nā raspberry i loko o ka jams ma 60, 85, a i ʻole 93 degere Celsius a laila mālama iā lākou ma 4 a 23 degere Celsius no 8 a 16 mau pule. ʻOi aku ka kiʻekiʻe o ka mahana hana, ʻoi aku ka nui o ka huaora C a me nā pae anthocyanin i hoʻemi ʻia i loko o nā strawberries, akā ʻaʻole i nā raspberry.

I ka wā o ka mālama ʻana, ʻaʻole liʻiliʻi ka hopena o ka wela o ka hana ʻana i nā pūhui bioactive i loko o nā pahu ʻelua. ʻOi aku ka lōʻihi o ka mālama ʻana i nā jams, ʻoi aku ka nui o ka huaora C i wāwahi ʻia, me ka nānā ʻole i ka mahana o ka mālama ʻana. Eia nō naʻe, ʻoi aku ka paʻa o nā phytochemical i loko o ka jam raspberry ma mua o ka jam strawberry. Ho'ākāka pū kēia i ke kumu i ʻoi aku ka pilikia o ka waihoʻoluʻu pili i ka anthocyanin i loko o ka jam strawberry ma mua o ka jam raspberry.

No laila ʻo ka laina lalo, ʻoiai ʻo nā raspberry hou ka koho maikaʻi loa, ʻoi aku ka maikaʻi o nā hua i hoʻoponopono ʻia no ke olakino. Ke kākoʻo pū nei kahi haʻawina i hana ʻia ma The Ohio State University ma 2020. No ka mea, e like me ka poʻe noiʻi, ʻo ka raspberry jam a me ka raspberry nectar nā huahana maikaʻi loa no nā noiʻi lapaʻau nui e hiki mai ana ma muli o nā mea i loko o lākou a me kā lākou bioavailability maikaʻi.