Red Rasberi vs. Black Rasberi: Menene Bambanci?

Wadatacce

• Menene jan raspberries da baƙan fata?
• Black raspberries sun fi girma a cikin antioxidants
• Samuwar da amfani
• Red raspberries
• Black raspberries
• Dukansu suna da gina jiki
• Layin kasa

Raspberries 'ya'yan itace ne masu ɗanɗano cike da kayan abinci.

Daga cikin nau'ikan iri-iri, jan raspberries sune mafi yawanci, yayin da baƙon raɓa iri ne na musamman wanda kawai ke tsirowa a wasu wurare.

Wannan labarin yayi nazarin manyan bambance-bambance tsakanin ja da baƙar fata.

Menene jan raspberries da baƙan fata?

Black raspberries, wanda aka fi sani da baqin fata baƙi ko tsire-tsire, sune nau'in rasberi.

Dukansu jajayen da baƙar fata sune ƙanana, suna da rami mai rami, kuma an rufe su da ƙananan farin gashi. Dukansu nau'ikan nau'ikan suna da dandano iri ɗaya, kodayake wasu mutane suna ganin baƙar fata baƙi sun fi daɗi.

Ba tare da la'akari da launin su ba, raspberries suna da ƙoshin lafiya. Kofi ɗaya na raspberries (gram 123) yana ba da mai zuwa ():

• Calories: 64 adadin kuzari
• Carbs: 15 gram
• Furotin: Gram 1
• Kitse: ƙasa da gram 1
• Fiber: 29% na Abinda ake Magana a Kullum (RDI)
• Vitamin C: 43% na RDI
• Vitamin K: 11% na RDI
• Vitamin E: 7% na RDI

Raspberries kyakkyawan tushe ne na zare, tare da kofi 1 (gram 123) wanda ke ba da 29% na RDI. Fiber na abinci yana tallafawa tsarin narkewarka, yana inganta lafiyar zuciya, kuma yana iya taimakawa cikin raunin nauyi (,,).

Kamar sauran 'ya'yan itacen, raspberries suna da wadataccen bitamin C da E, waɗanda ke da tasirin aikin antioxidant a cikin jikin ku. Antioxidants mahadi ne wanda ke hana lalacewar kwayar halitta ta ƙwayoyin da ake kira free radicals ().

Baƙi da ja raspberries suna kama da girma, ilmin jikin mutum, da ɗanɗano. Raspberries suna da tushen tushen abubuwan gina jiki kamar fiber da bitamin C da E.

Black raspberries sun fi girma a cikin antioxidants

Dukansu red da black raspberries suna dauke da antioxidants masu karfi wadanda ke kare kwayoyin halittar ku daga lalacewar da yawan kwayoyi masu illa a jikin ku ke haifarwa. Daidaitaccen ma'auni na antioxidants da masu raɗaɗi kyauta ya zama dole don kula da ƙoshin lafiya ().

Wannan ya ce, baƙar fata baƙi sun fi girma a cikin antioxidants fiye da launin ja (,).

Musamman, baƙar fata raspberries suna da matakan polyphenols masu yawa, waɗanda sune mahaɗan tsire-tsire waɗanda ke da aikin antioxidant kuma suna ba da fa'idodin kiwon lafiya. Wadannan sune manyan polyphenols a cikin baƙar fata raspberries (,):

• anthocyanins
• ellagitannins
• sinadarin phenolic

Babban matakan antioxidants a cikin baƙar fata raspberries na iya bayyana halayensu na yaƙi da cutar kansa.

Studyaya daga cikin binciken ya ba wa mutanen da ke fama da cutar sankara kai 60 gram 60 na baƙin baƙi rasberi a kullum har zuwa makonni 9. Foda ya dakatar da yaduwa kuma ya haifar da mutuwar kwayar cutar kansar hanji a cikin waɗanda suka ɗauki foda aƙalla kwanaki 10 ().

Jiyya tare da baƙar fata fure-fure kuma ya nuna fa'idodi masu saurin kumburi da rage lalacewar salula a cikin ƙaramin bincike a cikin mutanen da ke cikin hanji na Barrett, cutar da ke haɗuwa da haɗarin haɗarin cutar sankara ().

Abin da ya fi haka, wasu gwajin-kwaya da kuma nazarin dabbobi sun gano cewa baƙar fata mai rasberi na iya taimakawa kariya daga wasu cututtukan kansa kamar nono, hanji, da ciwon sankara (,,)

Koyaya, waɗannan karatun sunyi amfani da sifofin da aka fi mayar da hankali na cirewar baƙar fata ko foda - ba cikakkun raspauren bishiyoyi ba.

Ana buƙatar ƙarin bincike don ƙayyade tasirin anti-mai kumburi da cututtukan-faɗa na tasirin baƙar fata.

Black raspberries suna da yawan antioxidants fiye da ja raspberries, wanda zai iya bayyana tasirin aikin maganin cutar kansa.

Samuwar da amfani

Red da baƙi raspberries suna girma kuma ana amfani dasu a cikin samar da abinci daban.

Red raspberries

Ana yawan samun Red raspberries a cikin kantin sayar da kayan masarufin ku mafi yawan watanni na shekara.

Suna girma a duk faɗin duniya a wurare tare da sauyin yanayi.

Kuna iya cin jan raspberries da kansu ko ƙara su zuwa abinci kamar oatmeal ko smoothies don ɗanɗano na halitta.

Black raspberries

Baƙƙarfan rasberi suna da wahalar samu kuma ana samun su ne kawai don weeksan makonni a lokacin bazara.

Raspauren baƙar fata na baƙar fata suna girma a Arewa maso Gabashin Amurka, amma yawancin baƙar fata baƙar fata suna girma a cikin jihar Oregon ().

Duk da yake zaku iya jin daɗin baƙon baƙi sabo, sabo, ana amfani da mafi yawancin blackan baƙar fata masu baƙar fata a cikin abinci na musamman kamar su jams da masu ɗaure ko kuma ana amfani da su don yin samfura kamar kayan abinci mai gina jiki da canza launi na abinci.

Dukansu suna da gina jiki

Kodayake baƙar fata baƙi sun fi girma a cikin antioxidants fiye da ja raspberries, dukansu zaɓuɓɓuka ne masu gina jiki waɗanda za su iya amfanar da lafiyar ku.

Kamar sauran fruitsa fruitsan itace, duk berriesaberriesan bishiyoyi suna da wadataccen bitamin, ma'adanai, da fiber. Gabaɗaya, ana ba da shawarar cin abinci mai wadataccen 'ya'yan itace da kayan marmari don inganta lafiyar ku da rage haɗarin kamuwa da cuta mai ɗorewa.

Kuna iya jin daɗin baƙar fata ko ja raspberries da kansu, ko amfani da su azaman sabo da ɗanɗano ƙari ga yogurt, oatmeal, ko smoothies.

Dukansu red da black raspberries na iya zama lafiyayyen ƙari ga abincinku.

Layin kasa

Red da baƙi raspberries suna da wadataccen abinci kamar fiber da bitamin C kuma suna kama da girma, ɗanɗano, da tsari.

Koyaya, baƙar fata raspberries sun fi girma a cikin antioxidants fiye da ja raspberries, wanda na iya bayyana yiwuwar ayyukan yaƙi da cutar kansa wanda ke da alaƙa da cirewar baƙar fata.

Duk da yake galibi kuna iya samun jan raspberries a cikin shagon sayar da kayan masarufin ku, baƙƙarfan rasberi sun fi wahalar samu. Ko da wane nau'in da kuka zaɓa, dukansu hanya ce mai daɗin haɓaka haɓakar abincinku.