Iindidi ezingama-25 ezahlukeneyo zamajikijolo (kwaye kutheni kufuneka utye nganye nganye kuzo)

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

Awuqhelekanga kwiiblueberries, amaqunube , amaqunube amnyama kwaye amaqunube . Kodwa ngaba ubusazi ukuba kukho uninzi lweentlobo ezahlukeneyo zamaqunube emhlabeni? Ukuba uhamba ngentsingiselo yebhotani-ukuba iqunube alinamgodi, isiqhamo esinenyama esiveliswa kwintyatyambo enye equlethe i-ovary enye-yonke into ukusuka kwiibhanana ukuya kwipepile yetshilisi ukuya kwivatala iwela phantsi kwaloo ngcaciso. Ke, ngentsingiselo ebanzi, yintoni yi iqunube, ngokwenene? Ngokwe-Colloquially, sikholisa ukusebenzisa igama elithi iqunube kwiziqhamo ezityebileyo, ezinejusi, ezingqukuva, ezithambileyo. Ngokuqhelekileyo ziqulethe imbewu, kunye nokubulawa kwee-antioxidants, iivithamini kunye neeminerali ezinokunyusa inkumbulo yakho, ukunciphisa ukuvuvukala nokunye. Nazi iintlobo ezingama-25 zamaqunube oza kuzisebenzisa kwizinto ezibhakiweyo, iijam, smoothies kunye nokuninzi.

ENXULUMENEYO: Iintlobo ze-Apile ezingama-25 zokubhaka, ukutyiwa okanye ukuguqula zibe yiCider

1. Iqunube

Igama lenzululwazi: Fragaria x ananassa

Ngcamla: iswiti, ijusi, ineasidi kancinane

Izibonelelo zempilo: Yiza ne-antioxidant, i-polyphenol kunye ne-anti-inflammatory perks. Ngenxa yobuninzi be-flavonoids (ezizikhompawundi zendalo ezifumaneka kwizityalo ezikhusela umzimba kwi-toxins yemihla ngemihla), ukutya. amaqunube rhoqo kunokunceda ukuthothisa ukuhla kwengqondo. Ungatya ngaphezu kokutya nje iqunube , kwakhona: Imiphezulu yamaqunube (aka amagqabi) abonakaliswe ekuncedeni ukuphazamiseka kwesisu kunye neentlungu ezidibeneyo. Zama ukugalela amanzi okanye iviniga ngamagqabi equnube, uwaphose kwi-smoothie okanye uwafake emanzini abilisiweyo ukwenza iti.

Izinongo: I-Oats yasebusuku eneChocolate kunye namaqunube , Isaladi yeNoodle ebandayo yeSoba kunye namaqunube , I-Strawberry Pie kunye neSitrobheli Crust

2. I-Blueberry

Igama lenzululwazi: Cyanococcus

Ngcamla: iswiti, iintyatyambo, ngamanye amaxesha muncu

Izibonelelo zempilo: Iiblueberries zilayishwe ngentliziyo-enempilo ipotassium , i-folate, i-fiber kunye ne-vitamin C. Njengamaqunube, amaqunube qhayisa kakhulu ukwandisa inkumbulo i-antioxidants kunye ne-anti-inflammatory properties. Uphononongo lubonisa ukuba banokulibazisa ukwaluphala kwengqondo, ngenxa yamanqanaba abo aphezulu e-flavonoid.

Izinongo: iBlueberry-Ginger Smoothie

3. Raspberry

Igama lenzululwazi: I-Rubus idaeus

Ngcamla: tart-sweet

Izibonelelo zempilo: Akunjalo kuphela ukuba amaqunube ane-8 grams ifayibha ngokukhonza, kodwa zigcwele iintlobo ngeentlobo ze-antioxidants kunye ne-anti-inflammatory phytonutrients. Uphando lubonisa ukuba banokunceda ukulawula kakuhle uhlobo lwe-2 yeswekile kunye nokutyeba. Amagqabi awo aphinde alayishwe iimpawu zokuphilisa eziye zasetyenziselwa ukunciphisa iziphumo ebezingalindelekanga zokukhulelwa kangangeenkulungwane, kuquka isicaphucaphu nokuhlanza. Iti ye-raspberry yegqabi elibomvu kuphakanyiswa ukomeleza isibeleko, ukunciphisa ukubeleka, ukunciphisa iingxaki kunye nokuthintela ukopha kwasemva kokubeleka.

Izinongo: I-Sourdough ene-Whiped Cottage Cheese kunye neRaspberry Chia Jam, iRaspberry Soufflé, iRaspberry Prosecco Ice Pops

4. Iqunube

Igama lenzululwazi: URubus

Ngcamla: tart-sweet, ngamanye amaxesha muncu

Izibonelelo zempilo: Ikomityi enye ye amaqunube amnyama iqulethe malunga ne-2 grams ye iprotheni kunye ne-8 grams yefiber enomtsalane. Inkonzo nganye ikwanesiqingatha sesixa sakho esicetyiswayo se-vitamin C, kunye ne-antioxidants kunye ne-polyphenols yokomeleza ingqondo.

Izinongo: I-Blackberry-Peach Grilled Cheese , iBerry Galette , iBlackberry Plum eNqamla-Phantsi ikeyiki

5. Cranberry

Igama lenzululwazi: Vaccinium subgenus Oxycoccus

Ngcamla: tart, krakra

Izibonelelo zempilo: Amaqunube zizityebi kwi-antioxidants kwaye zinezixhobo ezichasayo. Ukusetyenziswa rhoqo kwe cranberries ekrwada kuxelwe ukuba yonyusa impilo ye-urinary tract, inkqubo yokugaya kunye ne-immune system. Basenokuthi banciphise umngcipheko wakho womhlaza, izilonda kunye nezifo eziwohlokayo ezibangelwa kukonakala kweeseli.

Izinongo: Isithako esi-5 seSauce yeCranberry yewayini ebomvu , iBrie ebhakiweyo kunye neCranberries kunye nerharnati, iBalsamic Cranberry Roast yenkukhu

6. Boysenberry

Igama lenzululwazi: IRubus ursinus x IRubus idaeus

Ngcamla: sweet, tangy, iintyatyambo

Izibonelelo zempilo: I-Boysenberries-umnqamlezo phakathi kwe-raspberry, i-blackberry, i-dewberry kunye ne-loganberry-igcwele i-fiber, iivithamini kunye neemaminerali. Uphando lubonisa ukuba banokunceda ukuthoba ifuthe legazi kunye noncedo ekuthinteleni ukufunxa ngamanqatha kwindlela yesisu. Ekubeni banama-antioxidants amaninzi njengamanye amajikijolo, i-boysenberries inokukunceda ugcine ingqondo enempilo kwaye ukhusele ekugugeni kwengqondo, umonakalo weseli kunye ne-Alzheimer's.

Izinongo: Boysenberry Jelly , IBoysenberry Pie , I-Boysenberry Cheesecake

7. Lingonberry

Igama lenzululwazi: Vaccinium vitis-idaea

Ngcamla: umuncu, uswiti kancinci

Izibonelelo zempilo: Njengamaqunube amaninzi, i-lingonberries iphezulu kwi-antioxidants, i-flavonoids kunye ne-anti-inflammatory agents. Inkonzo enye ipakisha i-whipping 139 ekhulwini yemanganese yakho yemihla ngemihla ecetyiswayo, iminerali enceda umzimba wenze izicubu ezidibeneyo, amathambo kunye neehomoni. I-lingonberries inokunceda emathunjini, impilo yamehlo kunye nentliziyo, ukukhuthaza amanqanaba eswekile yegazi kunye nokunceda ukulawula ubunzima.

Izinongo: I-Meatballs yaseSweden eneSauce yeLingonberry , IJam yeLingonberry , IHerring eqhotsiweyo kunye neLingonberries

8. Elderberry

Igama lenzululwazi: Sambucus

Ngcamla: tart-sweet, earthy, bright

Izibonelelo zempilo: I-Elderberries, ekhula kumthi ofanayo kunye ne-elderflowers, ithandwa kakhulu ngenxa yeempawu zabo zokunyusa umzimba. I-Elderberry isiraphu, iti kunye nezongezelelo kuthethwa ngazo nciphisa imikhuhlane kunye nokunciphisa iimpawu zokuphefumula eziza nabo. Ziye zilayishwe nge-antioxidants, iivithamini A kunye no-C kunye neemaminerali ezifana ne-potassium, i-phosphorus, isinyithi kunye nobhedu, ngoko akumangalisi ukuba sele isetyenziswe njengeyeza kwiinkulungwane.

Izinongo: I-Elderberry Syrup , Elderberry Jam , I-Elderberry-Almond Pie

9. IHuckleberry/Bilberry

Igama lenzululwazi: Isitofu sokugonya

Ngcamla: muncu, krakra, mnandi

Izibonelelo zempilo: Amaqunube ayafana namaqunube ngenkangeleko kodwa aneswekile encinci, kwaye ke anencasa ekrakra. Zizityebi kwifiber, iivithamini A, B kunye noC, i-antioxidants kunye nentsimbi. Amaqunube ayaziwa nangokukwazi kwawo cholesterol ephantsi kunye nokukhusela umzimba kwisifo senhliziyo, i-varicose veins, i-glaucoma kunye nokuncipha kwemisipha.

Izinongo: Huckleberry Fig Shrub , I-Salmon eyosiweyo kunye ne-Huckleberry Relish , Ikhekhe leTea yeLemon Huckleberry

10. Goji Berry/Wolfberry

Igama lenzululwazi: I-Lycium barbarum

Ngcamla: ikrakra xa ikrwada; tart-sweet kunye nekrakra kancinci xa yomisiwe

Izibonelelo zempilo: Ivela eAsia, amaqunube egoji asetyenziswa kumayeza emveli aseTshayina, isiKorea, isiVietnam kunye nesiJapan ukusukela ubuncinci kwinkulungwane yesithathu. Ngokuqhelekileyo zithengiswa zomisiwe e-US kwaye zisetyenziswa njenge ukutya okunempilo , ngenxa yokuba zine-amino acid ezili-19. Amaqunube eGoji anetoni yentsimbi, i-zinc, i-calcium kunye ne-antioxidants.

Izinongo: Isitya seSmoothie esiluhlaza , Imbewu kunye neGoji Berry Granola , IButternut eyosiweyo kunye neGoji Berry Superfood Salad

11. Iqunube elimnyama

Igama lenzululwazi: Okumnyama ngakumbi

Ngcamla: tart-sweet, woody

Izibonelelo zempilo: Ngokufana namaqunube amnyama, iimulberries ezimnyama zilungile kwiipayi kunye neejam, kwaye zithandwa kakhulu kwiikhikhithi zaseMazantsi eU.S. Zilayishwe nge antioxidants kunye neepolyphenols, ezinokukunceda ugcine i-cholesterol elungileyo kunye nempilo yentliziyo, kunye nokuthintela ukutyeba. I-Mulberries inokuphucula iswekile yegazi kwaye inciphise umngcipheko wakho womhlaza ngokunciphisa umonakalo owenziwe nge-oxidative kwiiseli zakho kunye nezicubu.

Izinongo: I-Mulberry Tart eneCardamom kunye nePepper emnyama , Coconut Rice Pudding kunye Mint Mulberry Compote , Rustic Mulberry kunye Strawberry Galette

12. I-currant emnyama

Igama lenzululwazi: icurrant emnyama

Ngcamla: i-tart kunye nomhlaba xa ikrwada; imnandi xa yomisiwe

Izibonelelo zempilo: Ezi zaziwa ngokonyusa ukusebenza kwezintso, impilo yamehlo kunye nokugonyeka. Iicurrants ezimnyama nazo ziphezulu iianthocyanins kunama-currants abomvu, oluhlobo lwe-flavonoid oluye lwathiwa lunceda ekunciphiseni uxinzelelo lwegazi, ukukhusela isifo sikashukela, ukuphucula umbono, ukunciphisa ukukhula kweeseli zomhlaza kunye nokunye.

Izinongo: I-currant emnyama kunye ne-Walnut efakwe kwi-Baked Brie , IJam ye-currant elula emnyama , Ikhekhe leLemon kunye neBlack Currant Stripe

13. Gooseberry

Igama lenzululwazi: Ribes uva-crispa

Ngcamla: acidic, muncu, sweet

Izibonelelo zempilo: Ifayibha, iivithamini, i-antioxidants, owu! Ezi ziphakathi kwamajikijolo amuncu onokuwadla, kodwa umxholo wabo we-phytonutrient wokudumba ubenza baxabiseke. Amaqunube ikwaqulethe isixa esiqinileyo se-chlorogenic acid, enokunceda ukulawula amanqanaba eswekile yegazi, kunye nobhedu, i-manganese kunye ne-potassium. Ngokuqhelekileyo, ubumnyama be-gooseberry, umxholo ophezulu we-anthocyanin.

Izinongo: I-Cape Gooseberry Pie ene-Mile-High Meringue , Ijam yegooseberry , IiTartlets zeGooseberry-Blueberry

14. Acai Berry

Igama lenzululwazi: Euterpe oleracea

Ngcamla: imnandi, inomhlaba, itrethi

Izibonelelo zempilo: Enkosi kwiprotheyini kunye nomxholo wefayibha, i-açai yeyona nto iphambili ukomeleza amandla kwaye ikugcine uzele. (Amathuba okuba ukhe wazama isitya se-açai esisefashonini okanye i-smoothie, okanye i-açai powder.) Ikwadityaniswe nokuphucula ukujikeleza kwegazi kunye nokuthintela amahlwili egazi, njengoko kuthethwa ukuba luhlobo lwegazi lendalo elinciphileyo eliphumza imithambo yegazi. I-superfruit yaseBrazil nayo ilayishiwe antioxidants (izihlandlo ezithathu isixa esifumaneka kwiiblueberries, ukuba sichane) kwaye inokunceda ukunyusa ukusebenza kwengqondo kunye ne-cholesterol enempilo.

Izinongo: Itshokholethi emnyama Açai Smoothie Bowl , Açai-Banana Sorbet , Ikhekhe lebhokisi ye-Chocolate ye-Açai ye-Ice

15. Hardy Kiwi / Kiwi Berry / Gooseberry yaseSiberia

Igama lenzululwazi: Actinidia arguta

Ngcamla: tart, sweet, vumba

Izibonelelo zempilo: Ezi cuties incasa njengekiwi-fuzz-less, kuphela intsonkothe ​​ngakumbi kwaye ineasidi (nangona zisayenza indawo eqinileyo endaweni yekiwis eqhelekileyo kwiiresiphi ezininzi). Kiwi amaqunube ipakishiwe kunye neevithamini, i-fiber, i-magnesium, ipotassium kunye ne-antioxidants, njengamaqunube amaninzi kolu luhlu. Umntu okhonzayo uyaqhayisa I-120 ekhulwini ye-vitamin C ecetyiswayo yemihla ngemihla, kunye ne-2 grams yeprotheni kunye ne-8 grams yefiber.

Izinongo: Isaladi ye-Kiwi Berry Raspberry , Kiwi Berry Martini , IYogathi yeKiwi Berry egqibeleleyo

16. Salmonberry

Igama lenzululwazi: I-Rubus spectabilis

Ngcamla: iintyatyambo, ziswiti

Izibonelelo zempilo: Inzalelwane yaseAlaska naseKhanada, i-salmonberry ibonakala ifana ne-raspberry enombala obomvu okanye o-orenji. Njengamanye amaqunube, anomxholo oqinileyo wefayibha kodwa aneekhalori eziphantsi, ngoko aya kukugcina uzele ngaphandle kokukucinezela. Ziye zizityebi kwi-polyphenols, ezenza zibe zilungele ukungatyibiliki , impilo ye-cardiovascular and fight diabetes.

Izinongo: Ikhekhe leSalmonberry , I-Salmonberry Pie , Ijam yeSalmonberry

17. Saskatoon Berry/Juneberry

Igama lenzululwazi: Amelanchier alnifolia

Ngcamla: sweet, nutty, umhlaba

Izibonelelo zempilo: Zikhangeleka kakhulu njengamaqunube kodwa zithambile kwaye zibomvu ngombala. Inzalelwane yaseAlaska, eNtshona Canada kunye neenxalenye zase-U.S., amaqunube e-saskatoon atyebile antioxidants kwaye wenze imimangaliso ngokuchasene nokudumba kunye nesifo samathambo. Zisebenzise ukonyusa umthamo wakho we-magnesium, intsimbi, ipotassium, icalcium, ubhedu nokunye.

Izinongo: Saskatoon Berry Butter Tarts , I-Saskatoon Berry Cream Cheese Crumb Cake , Saskatoon Crisp

18. Cloudberry

Igama lenzululwazi: IRubus chamaemorus

Ngcamla: iintyatyambo, tart, iswiti kancinane

Izibonelelo zempilo: La maqunube mahle anokumelana nemozulu ebandayo njengekhubalo, nokuba akhula eMaine, eScandinavia okanye nakwiArctic Circle. Enkosi kuninzi lwabo antioxidants , i-cloudberries idibaniswa nokuqinisa amathambo, ukulwa ne-anemia kunye nokunciphisa umzimba. Zikwaphezulu kwiprotheyini xa kuthelekiswa namanye amaqunube, ziqhayisa malunga ne-3 grams ngokuphakwayo.

Izinongo: Ikhekhe leCardamom kunye ne-Cloudberry Cream , Iiorenji ezine-Orange Sorbet kunye ne-Cloudberry Jam , Cloudberry Ice Cream

19. Ibhereberry

Igama lenzululwazi: Arctostaphylos uva-ursi

Ngcamla: yomile kwaye iluhlaza xa ikrwada; kumnandi xa kuphekiwe

Izibonelelo zempilo: Nangona ngokwemvelo ifumaneka kwimimandla ye-arctic kunye ne-subarctic kwihlabathi jikelele, amaqunube anokukhuliswa kulo lonke elase-US abantu bomthonyama abasetyenzisiweyo. amagqabi bearberry kumayeza esintu ixesha elide, njengoko kukholelwa ukuba bakhulula yonke into ukusuka kwiintloko ukuya kumatye ezintso ukuya kwiintlungu zangasemva. Kananjalo ngokwembali ziye zasetyenziswa ukunyanga isinyi kunye usulelo lomgudu womchamo .

Iindlela zokuzisebenzisa: Yomisa amagqabi eti, uwapheke amaqunube abe yisosi okanye uwafake kwizinto ezibhakiweyo ezifana neemuffins, iikeyiki okanye iiscones.

20. I-Mulberry ebomvu

Igama lenzululwazi: Morus rubra

Ngcamla: sweet, tart kancinci

Izibonelelo zempilo: Ngokufana namaqunube amnyama afana namaqunube amnyama, amaqunube abomvu ajongeka njengamaqunube amade. Yabo ifayibha Umxholo unokukunceda ugcine inqanaba le-cholesterol enempilo kunye nenkqubo yokugaya ukutya, ngelixa izixa zabo eziphezulu ze-iron kunye ne-vitamin C zinokunceda impilo yesikhumba, ukunciphisa umngcipheko wesifo senhliziyo kunye noxinzelelo lwegazi oluphantsi. Iti eyenziwe nge amagqabi emulberry kunokunceda ukuthoba iswekile yegazi kunye nokunciphisa ukudumba.

Izinongo: I-Mulberry Pie , IJam yeMulberry , Iipancakes zeMulberry

21. Caperberry

Igama lenzululwazi: Capparis spinosa

Ngcamla: i-tangy, i-herbal, ibukhali

Izibonelelo zempilo: Capers Zizintyatyambo ezivutshiweyo zeMeditera caper bush. Ukuba uvumela ezo zihluma zikhule endaweni yokukhetha ngaphambi kwexesha, ziya kukhulela kwi-caperberries. Amaqunube anezityebi kwi antioxidants, iron, calcium kunye neevithamini A, B2 kunye no K. Zazisetyenziswa kumaxesha amandulo njengamayeza kunye neyeza. aphrodisiac .

Izinongo: I-Feta ebhaka ngeDill, iCaper Berries kunye neCitrus, Inyama yenkomo eyosiweyo, iPepper eyosiweyo kunye neCaper Berries , I-Bass yoLwandle kunye ne-Caper Berries, i-Olives eluhlaza kunye ne-Meyer Lemon

22. I-Chokeberry

Igama lenzululwazi: Aronia

Ngcamla: yomile, ikrakra, ibukhali

Izibonelelo zempilo: I-Chokeberries yenye yezona zinto zikrakra kakhulu phaya, ngenxa yokuphawulekayo kwazo iitannins . Kanye njengeglasi ye-tannic isiselo somdiliya esibomvu , ziyakushiya umlomo wakho uziva womile. Xa ziphekwe okanye zibhakwa, ziba buhlungu kakhulu. Abanye izifundo bonisa ukuba i-chokeberries yenye yezona zilungileyo kwimpilo ye-cardiovascular, kwaye i-antioxidants yazo inceda ukunciphisa ukudumba, uxinzelelo lwegazi kunye ne-cholesterol.

Izinongo: I-Aronia Berry Isaladi kunye neSquash kunye neBrussels Sprouts , Aronia-Açai Sorbet , I-Aronia Blueberry Pie

23. I-Chokecherry

Igama lenzululwazi: Prunus virginiana

Ngcamla: krakra, i-astringent, tart

Izibonelelo zempilo: Akufanele ubhideke kunye ne-chokeberries, i-chokecherries igcwele i-antioxidants yokulwa nezifo kunye ne-flavonoids, kunye ne-quinic acid, enconywa ngokuthintela usulelo lomchamo. Uphando lubonisa ukuba i-quinic acid ikwadibaniswa nokuphuculwa kokujikeleza kunye nomsebenzi wemithambo yegazi. Abantu bomthonyama baseMelika basebenzisa iti ye-chokecherry ukunyanga izigulo ezifana nokubanda, isifo sephepha kunye nesifo sohudo, ngelixa amaqunube ayetyiwa ekrwada ukunceda ukwetyisa.

Izinongo: Ijeli yeChokecherry , IChokecherry Coulis Phezu kweNyanga

24. I-currant ebomvu

Igama lenzululwazi: IiRibes eziBomvu

Ngcamla: mnandi, tart, iswiti kancinci

Izibonelelo zempilo: I-currants ebomvu ziphezulu kwi-antioxidants, i-flavonoids kunye ivithamin B , enceda ukukhusela izicubu zomzimba kunye nokukhusela isifo seswekile kunye ne-apoplexy. Njengama-currants amnyama, i-currants ebomvu inceda amajoni omzimba kunye nokuphefumla kwaye azizityebi ifayibha .

Izinongo: I-Red Currant kunye ne-Mint Jelly , Red Currant Clafoutis , I-Vanilla Panna Cotta kunye neRed Currant kunye neRaspberry Coulis

25. Iqunube

Igama lenzululwazi: Rubus flagellaris

Ngcamla: tart, iswiti kancinane, krakra kancinci

Izibonelelo zempilo: Ezi amaqunube amnyama asendle khula kwimidiliya emide kuMntla-ntshona wePasifiki kwaye incasa efanayo namaqunube amnyama owaziyo nowathandayo, kuphela i-tart kunye nekrakra ngakumbi. Zinezixa ezibalulekileyo zevithamin A kunye no-C, i-magnesium, i-zinc kunye nobhedu. Iziqulatho ze-potassium zeDewberries nazo zinokunceda ukunciphisa uxinzelelo lwegazi.

Izinongo: Ijeli yeDewberry , Dewberry Cobbler , I-Dewberry-Lemon Scones

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