Rasipiberi, mwinamwake, limodzi mwa zipatso zonse zokongoletsa. Amachoka kupanikizana, kukonzekera zokometsera zokoma, mankhwala, kuzizira ndi zowuma. Popeza kuti kuchuluka kwa makilogalamu a raspberries si kwakukulu, anthu ambiri amene amafuna kulemera thupi ndi kukhutira thupi ndi mavitamini, nthawi zambiri amakhala ndi raspberries mu zakudya zawo. Komanso, palibe amene amadya mabulosiwa ndi kilogalamu, kotero, mutatha kuchigwiritsa ntchito, simudzadandaula za kulemera.
Koma bwanji za kupanikizana ndi maswiti ena ndi raspberries? Ndipotu, tonse timadziwa momwe kupsalashi kupanikizana kumathandizira ndi chimfine, ndipo ndi zokometsera zotani zomwe zimakhala ndi kuwonjezera mabulosi atsopano kapena kupanikizana. Choncho, kuti mudziwe bwino zomwe zimakhala zowawa ndi momwe mungagwiritsire ntchito bwinoko, kuti musamavulaze fanizo lanu, tidzakuuzani tsopano.
Kaloriki wamoyo wa rasipiberi
Malingana ndi mapeto a odyetserako zakudya, rasipiberi ndi mankhwala ochepa kwambiri, choncho pali kulemera kwa thupi ndipo ndi kotheka ndi kofunikira. Kuwonjezera pokhala othandiza kwambiri, zimathandiza kutentha mafuta ndi kukhalabe ndi maganizo abwino. Koma, ngati mutayamba "kulemera", kudya jamulasi kupanikizana, mudzatha kusonkhanitsa mapaundi angapo owonjezera, osati kuwachotsa.
Ndi ndalama zochuluka bwanji zatsopano raspberries?
Osapindula kwambiri, chiwerengerochi chimasiyanasiyana m'mipata ya 42-50 kcal ndi zana la magalamu a zipatso, pafupifupi ngati lalanje ndi apulo. Kuphatikiza apo, lili ndi pafupifupi 87% ya madzi komanso pafupifupi 6% ya fiber (2 g pa 100 g ya mankhwala), omwe ndi othandiza kwambiri kuonetsetsa ntchito ya m'matumbo ndi kuchotsa poizoni zosafunikira ku thupi.
Ochepa kalori wothira raspberries ndi zopindulitsa katundu wa zipatsozi zimapangitsa chomera kukhala chenicheni cha godsend cha kuchepa, chitsime cha thanzi ndi malo osungiramo mavitamini ndi kufufuza zinthu. Mu magalamu 100 a zipatso muli:
- Zakudya - 8.3 g;
- mafuta - 0,5 g;
- mapuloteni - 0,8 g.
Chochititsa chidwi, ndi caloric wokhutira ndi madzi ozizira ndi 32 kcal - pa 100 g ya zipatso, ndi zokhutira mafuta ndi chakudya pambuyo yozizira koopsa ya zipatso nayenso kwambiri kuchepa. Komabe, kuti mulandire kuchokera kwa mankhwalawa osati zokondweretsa zokha, komanso mavitamini ambiri, ndi bwino kudya zipatso zouma, caloriki wokhutira rasipiberi mukatha kuyanika ndi 42 kcal pa 100 g ya zipatso zouma.
Rasipiberi imakhala ndi potaziyamu, calcium, phosphorous ndi magnesium. Poganizira kuti magnesium ndi yachibadwa yolekerera, panthawi ya zakudya pamafunikira kwambiri kuposa kale lonse. Ndi kuchuluka kwa chitsulo, imadutsa ngakhale currant yakuda - 1.6 mg. Kuphatikiza kwa chitsulo chosakanikirana ndi mkuwa ndi folic acid ndizothandiza kwambiri polimbana ndi kuchepa kwa magazi m'thupi. Zogwiritsidwa ntchito mu zipatso, ellagonic acid imakhala ngati antioxidant, ndipo folic acid imapangitsa ntchito zotetezera za thupi komanso zimalimbitsa chitetezo cha mthupi.
Ngakhale kuti caloric wothira raspberries ndi otsika, shuga wokhutira mmenemo sizing'onozing'ono - mpaka 10 peresenti, yoperekedwa monga mawonekedwe a sucrose, shuga ndi fructose. Choncho, raspberries amakhalanso okoma kwambiri m'malo mwa zakudya zamakono zogwiritsira ntchito kalori. Kuchuluka kwa zidulo za organic mkati ndi pafupifupi hafu ya gramu pa 100 g ya zipatso, ndi citric, malic, ascorbic, formic acids. Chifukwa cha ichi, raspberries ndi ngwazi weniweni pa vitamini C - 30 mg,
Chifukwa cha salicylic acid, ndi mankhwala osakanikirana a antibiotic, raspberries amatha kuchiza chimfine. Chochititsa chidwi, salicylic acid sichitha kutaya katundu wake pambuyo pa kukonzekera zipatso, chifukwa chake kupopera kwa rasipiberi kumathandiza kuchepetsa kutentha kwa thupi ndi kuchita ngati mankhwala osokoneza bongo.
Tinaphunzira zochuluka zowonjezera zatsopano za raspberries. Tsopano tiyeni tcheru khutu ku chizindikiro ichi mu kupanikizana - mpaka 270 kcal pa 100 g ya mankhwala omaliza. Choncho, ngati mukudandaula za chidutswa ndipo mukufuna kusunga katundu wa raspberries, ndi bwino kugaya zipatso ndi shuga kapena fructose, ndi caloric mofanana, koma okoma kwambiri.