Raspberries yog cov txiv hmab txiv ntoo uas muaj cov tshuaj tiv thaiv antioxidant

Raspberries muaj ntau cov antioxidants thiab yog li ntawd yog ib qho ntawm cov txiv hmab txiv ntoo noj qab nyob zoo hauv ntiaj teb. Peb piav qhia yuav ua li cas ua raspberry syrup tsis muaj suab thaj, vim li cas raspberry jam zoo dua strawberry jam thiab vim li cas cov qog nqaij hlav cancer tsis nyiam raspberries. Koj tuaj yeem nyeem txog yuav ua li cas raspberries ua haujlwm hauv ntshav qab zib, lawv muaj txiaj ntsig zoo li cas ntawm cov hnyuv, thiab lawv tuaj yeem siv los tiv thaiv dementia li cas.

Raspberry, txiv hmab txiv ntoo thaum ub, thiab cov nroj tsuag tshuaj

Zoo li ntau lwm cov txiv hmab txiv ntoo (cherry, strawberry, kua, pear), raspberry (Rubus idaeus) belongs rau tsev neeg sawv. Muaj ob peb genera nyob rau hauv tsev neeg no. Lub genus Rosa piav qhia txog cov roses tiag tiag (ua qoob loo thiab qus roses). Rubus genus - uas suav nrog ntau txhiab hom - suav nrog raspberries thiab blackberries.

Eurasian qus hav zoov raspberry tseem tuaj yeem pom niaj hnub no hauv thaj chaw roob - feem ntau hauv hav zoov clearings thiab ntawm ntug hav zoov - thiab paub yuav ua li cas qhab nia nrog cov txiv hmab txiv ntoo tshwj xeeb. Raws li archaeological pom, cov qus raspberry yog ib tug ntawm cov tseem ceeb tshaj plaws txiv hmab txiv ntoo nroj tsuag rau tib neeg raws li thaum ntxov raws li lub pob zeb Age thiab yeej ib txwm muaj nuj nqis raws li ib tug tshuaj nroj tsuag.

Cov qus raspberry tau cog rau hauv Nruab Nrab Hnub nyoog, cov qoob loo raspberries tau pib bred thiab cultivated nyob rau hauv monastery vaj nyob rau hauv particular. Txij thaum ntawd los, suav tsis txheeb ntau yam tau tshwm sim, hla raspberries los ntawm thoob plaws lub ntiaj teb.

Muaj ntau ntau hom raspberries

Ntxiv rau Eurasian hav zoov raspberry, muaj ntau hom raspberry nyob rau hauv Asia thiab North America uas muaj feem xyuam rau ib leeg, tab sis nws cov txiv hmab txiv ntoo tuaj yeem txawv heev ntawm lawv cov tsos thiab saj.

Cov no suav nrog xws li B. Japanese strawberry raspberry, Suav nce toj raspberry, thiab cov nroj tsuag ib txwm nyob rau North America xws li zoo nkauj raspberry, cinnamon raspberry, thiab dub raspberry (Rubus occidentalis). Cov yav tas kuj tau nyiam nyob hauv Tebchaws Europe vim tias cov kws tshawb nrhiav mob qog noj ntshav tau lees paub qhov muaj peev xwm zoo hauv nws cov txiv hmab txiv ntoo tsaus.

Tsis yog tag nrho cov raspberries yog liab

Nyob rau hauv peb climes, nws yog ntau los yog tsawg npaum li cas rau tso cai hais tias lub raspberry yog liab. Tab sis muaj ob qho tib si qus thiab cultivated nroj tsuag uas dais daj, txiv kab ntxwv, los yog dub txiv hmab txiv ntoo. Ntau ntau yam tau tsim los ntawm kev hla Eurasian raspberries nrog cov txiv hmab txiv ntoo dub xws li Rubus occidentalis, thiab cov txiv hmab txiv ntoo yog xim dub.

Txawm li cas los xij, yuav luag tsuas yog liab raspberries muaj muag hauv lub tebchaws no. Nyob rau hauv lub vaj cog kev lag luam, txawm li cas los xij, suav tsis txheeb cov xim sib txawv muaj ntau yam uas tuaj yeem cog tau los ntawm cov neeg nyiam nyiam ua vaj zaub.

Yog vim li cas lub raspberry hu ua raspberry

Nyob ntawm thaj av, raspberry muaj ntau lub npe. Hauv Switzerland, piv txwv li, nws yog hu ua Haarbeeri lossis Sidebeeri, hauv Austria li Imper lossis Hindlbeer, thiab hauv Tebchaws Yelemees li Himmer lossis Holbeer.

Lo lus "raspberry" los ntawm lub qub High German lo lus "Hintperi". Txhais, qhov no txhais tau hais tias ib yam dab tsi zoo li: lub txiv hmab txiv ntoo ntawm hind. Lub npe yog tej zaum vim qhov tseeb hais tias cov qus raspberries nyob rau hauv qhov tseeb yog ib feem tseem ceeb ntawm cov mos lwj noj.

Raspberry tsis yog ib qho berry kiag li

Cov txiv hmab txiv ntoo uas hu ua berries yog tiag tiag tsis berries, tab sis aggregate drupes zoo li strawberries los yog blackberries. Yog tias koj ua tib zoo saib ntawm raspberries, koj yuav pom tias lawv tau ua los ntawm ntau cov me me uas lo ua ke. Txhua tus ntawm cov txiv hmab txiv ntoo no muaj cov noob, uas tseem ua lub luag haujlwm tseem ceeb hauv kev noj qab haus huv tus nqi ntawm raspberries.

Los ntawm txoj kev, cov berries tiag tiag muaj xws li hom txiv hmab txiv ntoo uas tej zaum koj yuav tsis xav tias. Xws li txiv tsawb, citrus txiv hmab txiv ntoo, hnub, kiwis, avocados, thiab melons.

Cov khoom noj muaj txiaj ntsig

Zoo li yuav luag txhua lwm cov txiv hmab txiv ntoo, raspberry yog nplua nuj nyob rau hauv dej, tab sis piv rau ntau lwm cov txiv hmab txiv ntoo nws muaj cov suab thaj tsawg heev thiab txawm tias muaj roj tsawg. Lub raspberry kuj tau qhab nia nyob rau hauv cov nqe lus ntawm fiber, uas yog feem ntau pom nyob rau hauv cov noob: 100 g ntawm txiv hmab txiv ntoo yog txaus los npog 13 feem pua ​​ntawm koj xav tau fiber ntau.

Cov tshiab (raw) raspberry muaj cov khoom noj khoom haus hauv qab no rau 100 g:

• dej 84.3 g
• Fiber 6.7 g, (1.4 g dej-soluble thiab 5.3 g dej-insoluble fiber)
• Carbohydrates (4.8 g, qab zib: 1.8 g qabzib thiab 2 g fructose)
• yog '1.3 g
• Rog 0.3g

Cov ntsiab lus calorie

Raspberries muaj calories tsawg thiab tsuas yog 34 kcal ib 100 g ntawm txiv hmab txiv ntoo tshiab. Rau kev sib piv: cherries muaj li ob zaug ntau calorie ntau ntau, thaum txiv tsawb muaj 95 kcal. Cov txiv hmab txiv ntoo yog cov khoom noj txom ncauj zoo dua li mis nyuj chocolate (536 kcal) lossis chips (539 kcal).

Cov vitamins

Lub raspberry yeej tsis yog vitamin foob pob thiab tuaj yeem ua ke nrog lwm cov txiv hmab txiv ntoo xws li B. Hiav txwv buckthorn berries lossis plums tsis khaws cia. Txawm li cas los xij, nrog 200 g ntawm raspberries, koj tseem tuaj yeem ua tau raws li cov lus pom zoo txhua hnub ntawm 50 feem pua ​​​​ntawm cov vitamin C thiab 14 feem pua ​​​​ntawm cov vitamin E. Ob qho tshuaj tiv thaiv kab mob no txhawb lub cev tiv thaiv kab mob, tiv thaiv kab mob thiab txo kev pheej hmoo ntawm mob qog noj ntshav.

Ib 100 g ntawm raspberries muaj cov vitamins hauv qab no: cov vitamins hauv raspberries

Cov minerals

Txawm hais tias muaj ntau cov zaub mov hauv raspberries, lawv cov ntsiab lus tsis siab heev. Cov ntsiab lus ntawm tooj liab, manganese, magnesium, thiab hlau sawv tawm tshaj plaws. 200 g ntawm raspberries tuaj yeem npog 22 feem pua ​​​​ntawm koj cov kev xav tau ntawm tooj liab thiab manganese.

Raspberries noj qab nyob zoo rau txoj hnyuv thiab digestion

Raspberries muaj txiaj ntsig zoo rau kev zom zaub mov thiab tuaj yeem pab nrog cem quav. Cov txiv hmab txiv ntoo acids pab ua ib feem rau qhov no, tab sis feem ntau cov zaub mov fibers. Ob qho tib si tseem ceeb rau cov metabolism thiab pab txhawb rau cov zaub mov tau digested zoo.

Raspberries yog cov txiv hmab txiv ntoo uas muaj cov ntsiab lus fiber ntau. Cov noob me me, uas nyob ncaj qha rau hauv cov txiv hmab txiv ntoo thiab yog li noj, yog lub luag haujlwm rau qhov no. Raspberries muaj dej-soluble, tab sis saum toj no tag nrho cov dej-insoluble fiber xws li lignin thiab cellulose. Cov no nce qhov ntim ntawm cov quav, uas ua rau lub plab zom mov thiab ua kom ceev cov khoom noj khoom haus seem thiab nws cov excretion.

Sib nrug los ntawm qhov tseeb hais tias raspberries muaj ib tug regulating nyhuv ntawm digestive kev ua si, lawv kuj ua rau kom lub siab ntawm satiety, uas yuav txo tau txoj kev rog. Ib txoj kev tshawb fawb loj thoob ntiaj teb tau pom nyob rau xyoo 2017 tias kev noj fiber ntau txo qhov kev pheej hmoo ntawm kev tsim ntshav qab zib, ntshav siab, kab mob plawv, thiab mob qog noj ntshav.

Ib txoj kev tshawb fawb Fab Kis nrog ntau dua 100,000 cov ntsiab lus hauv xyoo 2020 tau qhia tias kev noj cov fiber ntau insoluble thiab soluble los ntawm cov txiv hmab txiv ntoo tshwj xeeb txo qis kev pheej hmoo ntawm cov kab mob ntev thiab cuam tshuam nrog kev tuag tsawg. Lawv, yog li ntawd, tau hu rau pej xeem txoj cai noj qab haus huv noj qab haus huv thaum kawg muab qhov tseem ceeb rau kev noj haus fiber ntau.

Raspberries rau lub plab zom mov

Ib tug xov tooj ntawm in-vitro thiab tsiaj kev tshawb fawb tau tam sim no qhia tau hais tias berries muaj ib tug zoo ntxim rau cov hnyuv flora. Tsis muaj ntau tus tib neeg kev tshawb fawb txog qhov no, tab sis cov kws tshawb fawb ib txwm tuaj rau tib lub ntsiab lus thiab txawm hais txog hom tshiab ntawm prebiotic. Qhov no yog hais txog cov khoom noj uas txhawb kev loj hlob thiab / lossis kev ua haujlwm ntawm cov kab mob hauv plab hnyuv thiab yog li txhim kho kev noj qab haus huv.

Hauv kev tshawb nrhiav yim-lub lim tiam, cov kws tshawb fawb los ntawm Illinois Institute of Technology tau tshuaj xyuas qhov cuam tshuam ntawm kev noj liab raspberry puree thiab oligofructose (fiber nrog cov nyhuv prebiotic) ntawm plab hnyuv. Cov neeg mob noj 125 g ntawm raspberry puree los yog noj 8 g ntawm oligofructose txhua hnub rau 4 lub lis piam. 100 g raspberry puree muaj nyob ib ncig ntawm 50 mg anthocyanins thiab 40 mg ellagitannins.

Nyob rau hauv ob qho tib si, cov kws tshawb fawb pom pom kev ua kom zoo ntawm cov kab mob hauv plab hnyuv. Txawm li cas los xij, raspberries tau zoo dua. Thaum tus naj npawb ntawm Firmicutes txo qis, tus naj npawb ntawm Bacteroidetes tau nce, tso cai rau qhov sib npaug ntawm cov kab mob plab no kom zoo. Qhov kev hloov pauv no tuaj yeem suav nrog: pab cov neeg rog rog txij li Bacteroidetes cov kab mob tseem ceeb hauv cov tib neeg qhov hnyav thiab Firmicutes hom kab mob hauv cov neeg rog.

Tsuas yog nyob rau hauv pawg raspberry yog ib qho kev nce hauv cov kab mob Akkermansia muciniphila pom, uas muaj txiaj ntsig rau cov hnyuv mucosa thiab pab nrog kev poob phaus. Akkermansia muciniphila kuj tiv thaiv insulin tsis kam, pab txo cov roj cholesterol, thiab inhibits o ntawm daim siab. Cov nyhuv prebiotic yog feem ntau ntaus nqi rau cov anthocyanins.

Raspberries muaj glycemic load tsawg heev

100 grams ntawm raspberries muaj qhov qis glycemic load (GL) ntawm 2 (tus nqi txog li 10 yog suav tias yog qis). GL qhia txog kev cuam tshuam ntawm cov zaub mov ntawm cov ntshav qab zib. Cov zaub mov uas muaj GL tsawg yog li pab kom cov ntshav qab zib kom tsawg thiab, vim li ntawd, cov tshuaj insulin ntawm qis thiab txawm tias qib.

Yog li, GL yog qhov muaj txiaj ntsig ntau dua li qhov feem ntau siv glycemic Performance index (GI), vim tsis yog qhov zoo xwb tab sis kuj tseem suav nrog cov khoom noj carbohydrates.

Vim lawv cov glycemic load tsawg heev, raspberries muaj kev cuam tshuam me ntsis ntawm cov ntshav qab zib lossis insulin. Yog li ntawd, lawv zoo tagnrho rau cov neeg mob ntshav qab zib hom 2. Txawm li cas los xij, cov neeg mob feem ntau ceeb toom tawm tsam cov txiv hmab txiv ntoo yam tsis muaj laj thawj, vim nws muaj suab thaj.

Cov kws tshawb fawb los ntawm Illinois lub koom haum thev naus laus zis tau thuam qhov kev coj ua no. Vim hais tias raws li lawv, qee cov txiv hmab txiv ntoo xws li raspberries tsis tsuas yog muab cov micronutrients thiab fiber ntau, tab sis kuj muaj cov ntsiab lus tseem ceeb ntawm cov nroj tsuag theem nrab (xws li anthocyanins).

Raspberries rau qis carb thiab noj ketogenic noj

Kev noj zaub mov tsawg-carb, uas suav nrog kev noj zaub mov ketogenic, muaj ib yam zoo sib xws: nws yog qhov tseem ceeb ntawm kev txo cov carbohydrates kom tsawg. Tab sis thaum feem ntau cov zaub mov uas tsis muaj carb cia koj haus ntawm 50 thiab 130 g ntawm carbohydrates ib hnub twg, cov zaub mov ketogenic muaj ntau tshaj 50 g.

Txawm hais tias txiv hmab txiv ntoo muaj carbohydrates, nws kuj muaj cov khoom tseem ceeb. Vim li no, nws yuav tsum tsis txhob dispensed nrog rau hauv ib qho kev noj haus. Raspberries yog cov txiv hmab txiv ntoo zoo tagnrho rau cov khoom noj uas tsis muaj carb thiab txawm tias cov khoom noj ketogenic, vim lawv cov ntsiab lus carbohydrate tsawg heev - lawv tsuas muaj 5 g ntawm carbohydrates ib 100 g.

Raspberries yog qhov yooj yim

Raspberries qee zaum nyiam vim qhov sib npaug ntawm cov qab zib thiab qaub ua rau muaj kev sib haum xeeb tshwj xeeb. Ntau cov txiv hmab txiv ntoo acids yog lub luag haujlwm rau cov ntawv qaub. 100 g raspberries muaj nyob ib ncig ntawm 40 mg malic acid, 25 mg ascorbic acid (vitamin C), thiab 1,300 mg citric acid. Rau kev sib piv: nyob rau hauv tib tus nqi ntawm freshly squeezed txiv qaub kua txiv, muaj txog 4,500 mg ntawm citric acid.

Nws yog feem ntau xav tias txiv hmab txiv ntoo uas qab qaub yog ib qho ntawm cov acidifiers. Tab sis tsis muaj teeb meem npaum li cas cov ntsiab lus ntawm cov txiv hmab txiv ntoo acids yuav yog: cov txiv hmab txiv ntoo nyoos yog qhov pib metabolized thiab yog li ntawd muaj cov nyhuv deacidifying rau lub cev.

Puas yog raspberries sib haum nrog fructose intolerance?

Hmoov tsis zoo, cov neeg uas raug kev txom nyem los ntawm fructose intolerance tsuas yog zam rau raspberries mus rau qhov txwv. Thaum lub sijhawm tos, me ntsis fructose li sai tau thiab yog li tsis muaj raspberries yuav tsum tau noj li 2 lub lis piam. Yog tias cov tsos mob tau txo qis, tus kws kho mob yuav tsum tau sab laj los txiav txim siab seb tus neeg mob tuaj yeem tiv taus fructose ntau npaum li cas.

100 g raspberries muaj 2 g fructose thiab 1.8 g qabzib, yog li qhov sib piv yog qhov sib npaug. Qhov no tuaj yeem txhim kho tolerability. Qhov zoo tagnrho piv ntawm fructose rau qabzib yog tsawg dua lossis sib npaug rau 1 thiab yog 1.2 rau raspberries.

Qhov tseeb, raspberries feem ntau - tab sis tsis yog ib txwm - zoo zam tom qab tos lossis sim theem. Nws tseem ceeb heev kom paub tias feem ntau muaj kev sib xyaw fructose-sorbitol intolerance.

Kev siv cov nplooj raspberry nyob rau hauv naturopathy

Cov nplooj raspberry twb tau muab cais ua cov tshuaj ntsuab tshuaj ntsuab los ntawm Pawg Neeg Saib Xyuas Tshuaj Kho Mob. Lawv raug pom zoo, piv txwv li, rau mob khaub thuas me me, zawv plab me, thiab siv rau sab nraud (ntxuav, gargling) rau qhov mob hauv qhov ncauj thiab caj pas.

Tsis tas li ntawd, cov tshuaj yej nplooj raspberry yog siv nyob rau hauv obstetrics. Nws yog siv rau episiotomy prophylaxis, raws li cov tshuaj yej ntxiv dag zog rau lub tsev menyuam thiab cov ntaub so ntswg thiab nyob rau tib lub sij hawm relaxes cov leeg nyob rau hauv lub plab mog. Yog li, nplooj raspberry tuaj yeem muaj txiaj ntsig zoo rau kev yug menyuam.

Txhawm rau kom muaj kev nyab xeeb, cov tshuaj yej yuav tsum tsis txhob haus cawv ua ntej 34 lub lis piam ntawm cev xeeb tub, vim tias nws txhawb nqa cov ntshav ncig thiab tuaj yeem txhawb kev ua haujlwm.

Kev npaj ntawm raspberry nplooj tshuaj yej: Rau ib khob ntawm tshuaj yej koj xav tau 2 g ntawm raspberry nplooj (li 2 mus rau 3 teaspoons), uas yog poured tshaj nrog boiling dej. Npog thiab cia cov tshuaj yej khov rau 10 feeb, ces lim cov nplooj. Koj tuaj yeem haus cov tshuaj yej 3 mus rau 4 zaug hauv ib hnub, nyiam dua sov thiab nruab nrab ntawm cov pluas noj, lossis siv rau douching.

Raspberry roj rau daim tawv nqaij

Raspberry roj tsis tau los ntawm cov txiv hmab txiv ntoo, tab sis tsuas yog los ntawm cov noob ntawm raspberry. Thaum lub sij hawm tsim khoom, cov noob txiv hmab txiv ntoo tawv yog thawj zaug sib cais los ntawm cov tawv nqaij los ntawm nias tag nrho cov raspberries los ntawm ib tug zoo-meshed sieve.

Cov noob me me, tawv tawv yog ntxuav, ces cua los yog khov-qhuav thiab txias-nias. Ua li no, cov as-ham ntawm cov noob tau khaws cia vim tias lawv tsis raug cua sov. Ntau tshaj 10 kilograms ntawm cov noob zoo yog xav tau kom tau ib liter ntawm ntshiab raspberry roj. Qhov no piav qhia tus nqi siab txog li 30 euros ib 100 ml ntawm raspberry noob roj.

Raspberry noob roj tsis yog siv nyob rau hauv chav ua noj, tab sis nyob rau hauv cov tshuaj tsoos. Feem ntau ua ib yam dab tsi zoo rau daim tawv nqaij. Nws tuaj yeem txo eczema, psoriasis, thiab dermatitis thiab tsim nyog siv rau ntawm daim tawv nqaij qhuav thiab o.

Ib lub noob raspberry muaj nyob ib ncig ntawm 23 feem pua ​​​​ rog. Cov roj txiv hmab txiv ntoo muaj 73 mus rau 93 feem pua ​​​​polyunsaturated fatty acids, 12 mus rau 17 feem pua ​​monounsaturated fatty acids thiab 2 mus rau 5 feem pua ​​​​saturated fatty acids. Qhov tseem ceeb omega-3 thiab omega-6 fatty acids tshwj xeeb yog lub luag haujlwm rau kev kho mob.

• 50 mus rau 63% linoleic acid (omega 6)
• 23 mus rau 30% alpha-linolenic acid (omega 3)
• 12 mus rau 17% oleic acid (omega 9)
• 1 mus rau 3% palmitic acid
• 1 mus rau 2 feem pua ​​stearic acid

Thaum mus yuav khoom, xyuas kom meej tias cov noob roj raspberry yog txias-nias thiab los ntawm kev ua liaj ua teb organic. Cov roj txiv hmab txiv ntoo zoo muaj cov roj txiv hmab txiv ntoo nkaus xwb thiab tsis muaj lwm cov khoom xyaw. Yog tias khaws cia rau hauv qhov chaw txias, tsaus, nws yuav khaws cia txog li ib xyoos.

Kev siv ntawm raspberry extracts

Tej zaum koj twb pom tias cov kev tshawb fawb feem ntau tsis siv cov txiv hmab txiv ntoo nws tus kheej, tab sis theej extracts. Qhov no yog vim qhov tseeb koob tshuaj yog yooj yim npaum li no. Vim hais tias nyob rau hauv cov txiv hmab txiv ntoo tshiab, cov ntsiab lus ntawm cov khoom xyaw - xws li B. nyob ntawm ntau yam los yog loj hlob tej yam kev mob - txawv considerably.

Yog tias koj xav siv raspberry extracts ua ib feem ntawm txoj kev kho, koj yuav tsum xav txog cov hauv qab no:

• Cov khoom xyaw: Ua kom paub tseeb tias cov raspberries siv los ntawm kev ua liaj ua teb organic thiab cov khoom xyaw tsis yog ntxiv, tab sis tiag tiag los ntawm raspberries.
• Anthocyanins: Kev tshuaj xyuas tau pom tias cov extracts tsis muaj anthocyanins tau los ntawm cov txiv hmab txiv ntoo, nrog rau cov dub thiab liab raspberries, muaj tsawg dua cov tshuaj tiv thaiv antioxidant dua li cov extracts nrog anthocyanins, txawm hais tias lawv muaj ntau lwm yam antioxidants xws li vitamin C thiab phytochemicals. Nrog rau qhov ntawd hauv siab, nws yog ib qho tseem ceeb kom saib xyuas cov qib anthocyanin thaum mus yuav khoom.
• Kev Noj Qab Haus Huv: Siv cov txiaj ntsig anthocyanin uas tau teev tseg raws li kev qhia, ntawm 50 thiab 100 mg yuav tsum tau noj txhua hnub.
• Diversity: Cov khoom xyaw ntuj yuav tsum muaj nyob rau hauv ib tug dav spectrum. Yog tias ua tau, zam kev npaj uas tsuas muaj ib qho kev sib cais nkaus xwb - tshwj tsis yog tias koj xav tau cov tshuaj no hauv ib koob tshuaj tshwj xeeb rau kev kho mob.

Cov khoom xyaw hauv raspberries cuam tshuam ib leeg

Lub sijhawm no, ntau qhov kev tshawb fawb tau pom tias ntau cov khoom xyaw hauv cov nroj tsuag cuam tshuam ib leeg. Qhov no yog hu ua cov nyhuv synergetic. Yog li yog tias koj noj raspberries los yog noj cov khoom zoo, koj tuaj yeem ua tiav cov txiaj ntsig zoo dua nrog cov khoom xyaw nquag.

Piv rau cov tshiab raspberries, raspberry extracts muaj qhov tsis zoo uas lawv tsuas muaj ib feem ntawm cov khoom xyaw ntawm cov khoom qub. Ntau thiab ntau cov kws tshawb fawb tau xaus lus tias cov txiaj ntsig kev noj qab haus huv ntawm cov txiv hmab txiv ntoo thiab zaub yog vim muaj kev cuam tshuam ntawm cov khoom muaj nyob hauv tag nrho cov khoom noj.

Yog li ntawd, los ntawm kev saib xyuas kev noj qab haus huv, nws yog qhov zoo dua los haus cov as-ham thiab bioactive compounds los ntawm ntau yam khoom noj dua li kev cia siab rau cov tshuaj ntxiv. Hauv kev sib txuas nrog kev kho mob, txawm li cas los xij, nws tuaj yeem ua tau zoo tias cov ntsiab lus ntawm qee cov khoom xyaw nquag hauv cov extracts yog siab dua thiab ntau npaum li cas tuaj yeem ua tau ntau dua.

Yuav ua li cas txog bioavailability ntawm anthocyanins?

Tseem muaj ntau cov ntaub ntawv tshaj tawm hauv online uas bioavailability ntawm anthocyanins yog qhov tsis zoo uas tsis muaj txiaj ntsig tuaj yeem xav tau. Lub sijhawm no, txawm li cas los xij, cov txiaj ntsig kev tshawb fawb tau ntev hais ib hom lus sib txawv kiag li.

Raws li kev tshuaj xyuas xyoo 2017 ntawm North Carolina State University, anthocyanins thiab lwm yam phytochemicals tau rov hloov mus rau lwm yam tshuaj tom qab lawv tau nqus los ntawm lub cev. Cov kev xav yav dhau los ntawm kev tsis zoo bioavailability yog raws li qhov tseeb tias ncaj qha metabolites (cov khoom nruab nrab) ntawm anthocyanins tshwm sim tsuas yog nyob rau hauv me me hauv cov hlab ntsha thiab tau tawm sai sai hauv cov zis.

Qhov tseeb yog, txawm li cas los xij, cov metabolites tau ntev txij li tsim cov tshuaj tshiab uas ncav cuag cov hnyuv loj. Cov no nyob rau hauv lem hloov los ntawm cov kab mob plab hnyuv mus rau hauv lwm yam tshuaj, uas nkag mus rau hauv cov hlab ntsha nyob rau hauv ntau dua concentrations. Qhov no piav qhia vim li cas anthocyanins thiab co. thaum kawg yog bioavailable ntau dua li yav tas los xav.

Raws li kev tshawb fawb thoob ntiaj teb, piv txwv li B. ellagitannins los ntawm raspberries los yog lawv cov metabolites los ntawm txoj hnyuv me mus rau txoj hnyuv loj, qhov twg cov kab mob plab hnyuv hloov mus rau hauv urolithins. Cov no tuaj yeem kuaj pom hauv cov hlab ntsha ntev ntev thiab tuaj yeem txhim kho lawv cov txiaj ntsig raws li. Cov kws tshawb fawb tau hais tias kab mob plab hnyuv thiab plab hnyuv yog qhov tseem ceeb rau bioavailability ntawm anthocyanins thiab ellagitannins thiab cov txiaj ntsig kev noj qab haus huv yog raws li cov khoom tsim tawm thaum lub sij hawm digestive.

Yuav ua li cas thiab qhov twg raspberries yog qhov zoo tshaj plaws khaws cia

Raspberries yog cov txiv hmab txiv ntoo rhiab heev, yog li lawv lub txee lub neej yog txwv. Nws yog qhov zoo tshaj kom noj lawv li tshiab li sai tau. Tsis tas li ntawd, nco ntsoov tias raspberries uas tau sau unripe yuav tsis ripen tom qab sau!

Thaum khaws cia, koj yuav tsum xyuas kom meej tias cov txiv hmab txiv ntoo tsis tshua muaj siab rau siab. Cais tawm puas raspberries tam sim ntawd. Vim tias yog cov pwm pwm, tag nrho cov txiv hmab txiv ntoo hauv pob tawb yuav raug cuam tshuam sai sai thiab yuav tsum tau muab pov tseg.

Nyob ntawm seb thaum lawv tau sau, raspberries tuaj yeem khaws cia rau hauv cov zaub hauv lub tub yees ntev txog 3 hnub. Cov txiv hmab txiv ntoo tsis rhiab rau qhov txias, qhov zoo tshaj plaws cia kub yog nyob nruab nrab ntawm 0 thiab 1 degree Celsius. Tsuas yog ntxuav cov raspberries kom zoo nyob rau hauv dej ntws tam sim ntawd ua ntej noj mov.

Dab tsi los xav txog thaum khov raspberries

Raspberries yog qhov zoo rau khov yog tias koj tau yuav lossis khaws ntau dua li koj tuaj yeem siv sai. Koj tuaj yeem khov ob qho tib si ua tiav (xws li raspberry sauce) thiab cov txiv hmab txiv ntoo uas tsis tau ua tiav. Ua raws li hauv qab no:

• Ua tib zoo muab cov raspberries tso rau hauv lub freezer hnab. Tsis txhob siv lub siab kom tsis txhob crushing txiv hmab txiv ntoo.
• Tom qab ntawd ua tib zoo nyem cov cua tawm ntawm lub freezer hnab los yog siv lub tshuab nqus tsev twj.
• Kaw lub freezer hnab kom nruj thiab muab tso rau hauv lub freezer compartment los yog lub freezer.
• Frozen raspberries yuav khaws cia tsawg kawg yog 6 lub hlis.
• Yog tias koj xav defrost lub raspberries, muab tso rau hauv ib lub phaj thiab npog lawv nrog cling zaj duab xis thiaj li hais tias cov txiv hmab txiv ntoo tsis nqus tej extraneous tsw.
• Raspberries yuav tsum tau thawed nyob rau hauv txias txias, lub tub yees yog qhov zoo tshaj plaws rau qhov no.

Yuav ua li cas ua raspberry syrup tsis muaj suab thaj

Raspberries tuaj yeem khaws cia nyob rau hauv ntau txoj kev, piv txwv li nyob rau hauv daim ntawv ntawm ib tug qab raspberry jam los yog ib tug refreshing raspberry phoov. Qhov tsis zoo yog tias feem ntau muaj suab thaj ntau hauv kev npaj. Tab sis muaj lwm yam qab zib uas ntxim nyiam uas tsis muaj teeb meem rau kev noj qab haus huv. Qhov no suav nrog xws li B. birch qab zib, uas peb twb tau tshaj tawm ntawm no kom ntxaws: Xylitol - birch qab zib ua cov suab thaj hloov.

Nov yog qhov nws ua haujlwm:

Cov khoom xyaw:

• 1,200 g organic raspberries
• 600ml dej
• 600 g ntawm birch suab thaj
• 240 ml txiv qaub kua txiv

Npaj:

• Ntxuav raspberries, muab tso rau hauv saucepan nrog dej, thiab cia lub sib tov simmer tshaj medium tshav kub rau 10 feeb.
• Tam sim no lim cov txiv hmab txiv ntoo siav nrog ib txhais tes blender, ces thawb lawv los ntawm ib lub sieve thiab cia lawv ntws zoo.
• Sib tov cov suab thaj birch nrog kua txiv, do hauv cov kua txiv qaub thiab cia txhua yam boil rau ib feeb.
• Ncuav lub syrup kub rau hauv boiled thiab zoo sealable iav fwj.
• Npaj li no, lub raspberry phoov yuav khaws cia tsis tau qhib rau 6 lub hlis thaum lub tub yees. Thaum qhib, koj yuav tsum siv nws li ntawm 6 lub lis piam.

Cov txheej txheem raspberries kuj noj qab nyob zoo

Tsis muaj lus nug tias txhua yam kev noj qab haus huv tuaj yeem ua los ntawm raspberries. Tab sis dab tsi tshwm sim thaum khaws cia, khaws cia, thiab npaj nrog cov khoom xyaw thiab yog li nrog kev noj qab haus huv ntawm cov txiv hmab txiv ntoo? Raws li ntau yam kev tshawb fawb soj ntsuam kev ua thiab kev khaws cia tuaj yeem cuam tshuam rau cov rhiab raspberries tsawg dua li qhov xav tau.

Raws li kev tshawb fawb 2019, cov txheej txheem khov tsuas yog cuam tshuam me ntsis rau cov phenolic tebchaw hauv raspberries. Hauv cov txiv hmab txiv ntoo tshiab, cov khoom no txawm tias nce 1.5-fold thaum lub sijhawm khaws cia ib lub lis piam.

Tsis tas li ntawd xyoo 2019, kev tshuaj xyuas tau pom tias ob qho tib si poob siab-khov thiab cov txiv hmab txiv ntoo ntshiab yog qhov zoo heev ntawm cov vitamins thiab minerals. Hais txog kev noj zaub mov fiber ntau, nws yuav tsum raug sau tseg tias qhov no tsuas yog los ua si yog tias cov noob tsis raug tshem tawm thaum ua haujlwm.

Dab tsi raspberry jam muaj tshaj strawberry jam

Xyoo 2020, Norwegian cov kws tshawb fawb tau ua cov txiv pos nphuab thiab raspberries rau hauv jams ntawm 60, 85, lossis 93 degrees Celsius thiab tom qab ntawd khaws cia ntawm 4 lossis 23 degrees Celsius rau 8 lossis 16 lub lis piam. Qhov siab dua qhov ua haujlwm kub, qhov ntau cov vitamin C thiab anthocyanin tau txo qis hauv cov txiv pos nphuab, tab sis tsis nyob hauv raspberries.

Thaum lub sijhawm khaws cia, qhov ua haujlwm kub tsis tshua muaj kev cuam tshuam rau bioactive compounds hauv ob qho tib si jams. Qhov ntev ntawm cov jams tau khaws cia, cov vitamin C ntau dua tau tawg, tsis hais qhov ntsuas kub npaum li cas. Txawm li cas los xij, phytochemicals tau ruaj khov dua nyob rau hauv raspberry jam dua li nyob rau hauv strawberry jam. Qhov no kuj piav qhia tias vim li cas cov xim anthocyanin-dependent tau raug kev txom nyem ntau dua nyob rau hauv strawberry jam dua li hauv raspberry jam.

Yog li cov kab hauv qab yog tias thaum tshiab raspberries yog qhov kev xaiv zoo tshaj plaws, cov txiv hmab txiv ntoo tiav kuj zoo rau kev noj qab haus huv. Ib txoj kev tshawb fawb ua hauv Ohio State University hauv 2020 kuj txhawb qhov no. Vim hais tias raws li cov kws tshawb fawb, raspberry jam thiab raspberry nectar yog cov khoom zoo heev rau yav tom ntej kev tshawb fawb loj loj vim cov khoom xyaw uas lawv muaj thiab lawv cov bioavailability zoo.