Blackberries suna cike da bitamin, ma'adanai, da antioxidants kuma galibi ana jin daɗin sabo, azaman jam, ko kayan gasa. Suna da alaƙa ta kut-da-kut da raspberries kuma ana kiransu da “aggregate fruits” saboda an yi su ne da ovaries fulawa da yawa waɗanda suka haɗa su zama ‘ya’yan itace guda ɗaya.
Ana samun blackberries da farko a yankuna masu zafi na arewa, kuma nau'in daji yana da yawa a Arewacin Amurka da Tekun Pacific da Atlantic.
Blackberries bayanin abinci mai gina jiki
Kofi ɗaya daidai yake da hidima guda ɗaya kuma ya ƙunshi:
- Calories: 62
- Jimlar Fat: 0.7g
- Cholesterol: 0 MG
- Sodium: 1.4 MG
- Jimlar Carbohydrates: 13.8g
- Abincin fiber: 7.6 g
- Sugar: 7g
- Ƙara sukari: 0 g
- Protein: 2 g
macronutrients
- cikakken mai: Kofi daya na blackberries yana da gram 0.7 na jimillar kitse, wanda ya haɗa da gram 0.4 na mai polyunsaturated, gram 0.07 na mai monounsaturated, gram 0 na cikakken mai, da gram 0 na kitse.
- Carbohydrates: ya ƙunshi gram 13.8 na carbohydrates, gami da gram 7.6 na fiber da gram 7 na sukari na halitta.
- Protein: Ku yi imani da shi ko a'a, yana ba da gram 2 na furotin.
Vitamins, Minerals da sauran Micronutrients
- Manganese: 40% na ƙimar ku na yau da kullun (DV)
- Vitamin C: 34% DV
- Copper: 26% DV
- Vitamin K: 24% DV
- Vitamin E: 11% DV
- Folate: 9% DV
- Pantothenic Acid (B5): 8% DV
- Magnesium: 7% DV
- Zinc: 7% DV
- Niacin (B3): 6% DV
- Iron: 5% DV
- Potassium: 5% DV
- Vitamin B6: 3% DV
- Calcium: 3% DV
- Phosphorus: 3% DV
- Riboflavin (B2): 3% DV
Wane amfani suke kawowa ga lafiya?
Kamar sauran 'ya'yan itace, blackberries suna da wadataccen bayanin sinadirai iri-iri. Sun ƙunshi nau'ikan bitamin, ma'adanai da antioxidants.
Suna iya taimakawa tare da sarrafa nauyi
Blackberries suna da kyakkyawan tushen fiber na abinci, wanda ke tallafawa burin asarar nauyi mai kyau kuma yana taimakawa kula da nauyin lafiya. A gaskiya ma, ƙara ƙarin fiber zuwa abincin ku yana da alaƙa da ƙananan nauyin jiki, bisa ga binciken Afrilu 2013 a cikin Nutrients.
Fiber na abinci yana haifar da girma kuma yana ƙara yawan ruwa na fecal, wanda ke taimakawa ci gaba da cikawa da kuma hanyar hanjin ku yana gudana lafiya. Fiber kuma na iya taimakawa wajen haɓaka jurewar glucose, ƙara haɓakar insulin, da rage cholesterol na jini da matakan triglyceride.
Ƙara yawan shan fiber ɗin ku zuwa gram 30 a kowace rana hanya ce mai tasiri don rage nauyi, kamar yadda aka nuna a cikin binciken Annals of Internal Medicine na Fabrairu 2015.
Bugu da ƙari, bisa ga binciken da aka gudanar a watan Nuwamba 2018 a cikin Gina Jiki da Ciwon sukari, cin abinci mai yawan gaske a cikin 'ya'yan itatuwa (irin su berries), da kayan lambu, legumes, da goro, an nuna su zama ingantaccen dabarun magance kiba.
Ma'adanai na iya tallafawa ƙasusuwan lafiya
Wannan 'ya'yan itacen ya ƙunshi ma'adanai masu alaƙa da lafiyar ƙashi, kamar manganese, jan karfe, zinc, magnesium, da bitamin K.
Wadannan ma'adanai suna aiki tare don tallafawa kashi homeostasis. Manganese yana taimakawa tare da metabolism na kashi, yana taimakawa wajen rigakafin osteoporosis, bisa ga Cibiyar Kiwon Lafiya ta Kasa (NIH), yayin da jan karfe da zinc suna taimakawa tare da samuwar kashi da tsarin gaba ɗaya, bisa ga lafiyar Kasusuwa na Amurka.
Yawancin magnesium a jikinmu ana samun su a cikin ƙasusuwan mu kuma suna aiki tare da calcium da phosphorus. Vitamin K yana taka muhimmiyar rawa a cikin metabolism na kashi kuma yana da mahimmanci ga lafiyar kashi.
Ya ƙunshi kaddarorin antioxidant masu ƙarfi
'Ya'yan itãcen marmari sun ƙunshi nau'o'in sinadirai masu inganta kiwon lafiya, irin su phytochemicals manganese da bitamin C, waɗanda aka gano don maganin cututtuka daban-daban na gastrointestinal da cututtuka masu alaka, bisa ga fitowar Oktoba 2017. daga Nazarin Abinci.
Manganese yana taimakawa wajen kawar da nau'in oxygen mai amsawa, wanda aka sani da radicals kyauta, kuma yana taimakawa jiki wajen magance matsalolin iskar oxygen, bisa ga rahoton Afrilu 2018 a Magungunan Oxidative da Tsawon Rayuwa. Blackberries sun ƙunshi kashi 40 na ƙimar bukatun ku na yau da kullun.
A halin yanzu, bitamin C yana taimakawa wajen iyakance illar abubuwan da ke haifar da radicals kyauta ta hanyar aikin antioxidant, duk suna da tasiri mai kyau akan gastrointestinal tract da rigakafi.
Shin akwai haɗari lokacin cinye su?
A halin yanzu babu tabbacin ko sanannen rashin lafiyar abinci ko hulɗar magunguna da ke da alaƙa da blackberries. Tabbatar ku tattauna kowane hulɗar magunguna-abinci tare da likitan ku.
Lokacin rani shine lokacin baƙar fata kuma lokacin da 'ya'yan itatuwa masu girma suna da wadataccen launi, launi mai zurfi, ƙamshi mai dadi kuma suna da wuya su ɗanɗana.
Ka guji waɗanda har yanzu ke da kwalkwali a tsakiya, wanda ke nuna cewa an tattara su kafin su cika cikakke. Baƙar fata gwangwani bai kamata a tattara su sosai ba, suna da aibobi ko ɗanɗano mai yawa, ko kamannin dakakke ko m. Hakanan zaka iya samun berries daskararre duk shekara a cikin sashin injin daskarewa na kantin kayan miya na gida.
Lokacin shirya berries, bi waɗannan gyaran tsaftacewa don kare 'ya'yan itatuwa masu laushi daga rauni:
- Don tsaftacewa, cika kwano da ruwan sanyi kuma ƙara blackberries, girgiza a hankali, sannan a zuba a cikin ma'auni.
- A madadin, zaku iya sanya su a hankali a cikin colander kuma ku wanke su a hankali ƙarƙashin matsi mai haske daga famfo.
- Cire shredded ko za ku sa sauran su yi sauri. Don hana murkushewa da lalacewa, kuna iya canza su daga marufinsu na asali zuwa Layer guda ɗaya a cikin kwanon gilashi mara zurfi wanda aka lulluɓe da tawul ɗin takarda mai ɗanɗano.
Yadda za a daskare blackberries?
Idan ba za ku iya cin berries a cikin kwanaki biyu ba, kuna iya daskare su cikin sauƙi.
- A wanke su kuma a bushe su da takarda.
- Yada su a kan takardar yin burodi a cikin Layer guda.
- Sanya takardar yin burodi a cikin injin daskarewa kuma daskare har sai da wuya.
- Canja wurin daskararrun berries zuwa jakar daskarewa na zip-top ko akwati mara iska. Masu daskararre yakamata su kasance sabo har zuwa shekara guda.