25 Noocyo kala duwan oo Berry ah (iyo sababta ay tahay inaad u cuntid mid kasta iyo mid kasta oo iyaga ka mid ah)

Magacyada Ugu Fiican Ee Carruurta

Dabaqa:

Taariikhda Dhalashada:

Dirid

Ii Soo Dir Emayl Muuji Goobta

Qariib kuma tihid blueberries, strawberries , blackberry iyo raspberries . Laakiin ma ogtahay inay jiraan daraasiin daraasiin ah oo noocyo kala duwan oo berry ah oo adduunka ah? Haddii aad raacdo macnaha dhirta - in berry uu yahay god-la'aan, midho hilib leh oo laga soo saaray hal ubax oo ka kooban hal ugxan - wax kasta oo muus ah ilaa basbaaska basbaaska ilaa qaraha ayaa hoos yimaada qeexitaankaas. Markaa, macne ballaadhan, waa maxay waa berry ah, runtii? Hadal ahaan, waxaynu u isticmaalnaa ereyga berry oo ah midho nafaqo leh, casiir leh, wareegsan, jilicsan. Waxay guud ahaan ka kooban yihiin iniinno, oo lagu daray qaar ka mid ah antioxidants, fiitamiinno iyo macdan kuwaas oo kor u qaadi kara xusuustaada, yareynaya bararka iyo wax ka badan. Halkan waxaa ah 25 nooc oo berry ah oo loo isticmaalo alaabta la dubay, macaanka, smoothies iyo qaar kaloo badan.

LA XIRIIRA: 25 Nooc oo Tufaax ah oo loogu talagalay Dubista, Cunto-cuntada ama loogu beddelo Cider

1. Strawberry

Magaca sayniska: Fragaria x anasa

Dhadhan: macaan, casiir leh, waxoogaa acidic ah

Faa'iidooyinka caafimaadka: Soo qaado antioxidant-ka, polyphenol iyo faa'iidooyinka ka hortagga bararka. Sababtoo ah flavonoids ay ku badan yihiin (kuwaas oo ah iskudhisyo dabiici ah oo laga helo dhirta kuwaas oo jirka ka ilaaliya sunta maalinlaha ah), cunista strawberries sida caadiga ah waxa laga yaabaa inay caawiso hoos u dhaca garashada. Waxaad cuni kartaa wax ka badan kan kaliya berry , sidoo kale: Strawberry dushooda (loo yaqaan caleemaha) ayaa la caddeeyey inay caawiyaan raaxo-darrada caloosha iyo xanuunka kala goysyada. Isku day inaad biyo ama khal ku darsato caleemaha strawberry, ku dhex tuur smoothie ama ku dhex daadi biyo la karkariyey si aad shaaha uga samayso.

Cuntooyinka: Salad qaboojiye ah oo habeenkii ah oo leh shukulaatada iyo strawberry, Salad Soba Noodle ah oo qabow oo leh strawberry, Pie Strawberry oo leh qolof strawberry

2. Blueberry

Magaca sayniska: Cyanococcus

Dhadhan: macaan, ubaxeed, mararka qaarkood dhanaan

Faa'iidooyinka caafimaadka: Blueberries waxaa ku raran wadno caafimaad qaba potassium , folate, fiber iyo vitamin C. Sida strawberries, blueberries faan badan xusuusta-kordhinta antioxidants iyo sifooyinka anti-bararka. Daraasaduhu waxay muujinayaan inay sidoo kale dib u dhigi karaan gabowga garaadka, taas oo ay ugu wacan tahay heerarkooda flavonoid ee sarreeya.

Cuntooyinka: Blueberry-Smoothie Sanjabiil , Skillet Blueberry Cornbread , Malaa'ig Cun Keega la dubay oo leh Maraqa blueberry

3. Raspberry

Magaca sayniska: Rubus idaeus

Dhadhan: tart-macaan

Faa'iidooyinka caafimaadka: Ma aha oo kaliya in raspberries ay leeyihiin 8 garaam oo ah fiber adeeg kasta, laakiin waxay ka buuxaan antioxidants kala duwan iyo phytonutrients anti-bararka. Cilmi baaris ayaa muujisay in ay kaa caawin karaan in ay si fiican u maareeyaan nooca-2 ee xanuunka macaanka iyo cayilka. Caleemahooda waxaa sidoo kale ku raran waxyaabo bogsiin ah oo loo isticmaali jiray in lagu yareeyo dhibaatooyinka uurka qarniyo badan, oo ay ku jiraan lallabbo iyo matag. Shaaha caleen raspberry cas waxaa loo tixgaliyaa inuu xoojiyo ilmo galeenka, soo gaabiyo foosha, yaraynta dhibaatooyinka iyo ka hortagga dhiigbaxa umusha.

Cuntooyinka: Cajiinka Jiiska ee Darwiishka ah iyo Raspberry Chia Jam, Raspberry Soufflé, Raspberry Prosecco Ice Pops

4. Blackberry

Magaca sayniska: Rubus

Dhadhan: macaan-macaan, mararka qaarkood dhanaan

Faa'iidooyinka caafimaadka: Hal koob oo ah blackberry ka kooban ilaa 2 garaam oo ah borotiinka iyo 8 garaam oo fiber ah oo cajiib ah. Qaadid kastaa waxa kale oo ay ku faantaa kala badh qaddarka maalinlaha ah ee lagu taliyey ee fitamiin C, iyo sidoo kale antioxidants iyo polyphenols-kor u qaada maskaxda.

Cuntooyinka: Jiis la dubay Blackberry-Pach, Berry Galette, Blackberry Plum Kee Kor-Hoos ah

5. Karanberi

Magaca sayniska: Vaccinium subgenus Oxycoccus

Dhadhan: qadhaadh, qadhaadh

Faa'iidooyinka caafimaadka: Karanberi waxay qani ku yihiin antioxidants waxayna leeyihiin sifooyin anti-bararka. Isticmaalka joogtada ah ee karamberriga ceeriin ayaa lagu soo waramayaa inay kor u qaadayso caafimaadka kaadi mareenka, habka dheef-shiidka iyo habka difaaca jirka. Waxa kale oo laga yaabaa inay yareeyaan halista kansarka, boogaha iyo cudurrada sii xumaanaya ee xididdada u leh dhaawaca unugyada.

Cuntooyinka: 5-Waxyaabaha ay ka kooban tahay Suugo Karanberry-cas-khamri ah, Brie lagu dubay Karaanberry iyo Rumaan, Digaag duban oo Karanberry ah.

6. Boysenberry

Magaca sayniska: Rubus usinus x Rubus idaeus

Dhadhan: macaan, macaan, ubaxeed

Faa'iidooyinka caafimaadka: Boysenberries - iskutallaab u dhaxaysa raspberry, blackberry, dewberry iyo loganberry - waxaa ka buuxa fiber, fitamiino iyo macdan. Cilmi-baaristu waxay muujinaysaa inay gacan ka geysan karaan hoos u dhigista Dhiig kar iyo ka hortagga ka hortagga nuugista baruurta mareenka caloosha iyo mindhicirka. Maadaama ay leeyihiin antioxidants badan sida miraha kale, boysenberries waxay kaa caawin kartaa inaad ilaaliso maskaxda caafimaad qabta oo aad ka ilaaliso gabowga garashada, dhaawaca unugyada iyo Alzheimers.

Cuntooyinka: Boysenberry Jelly , Boysenberry Pie , Cheesecake Boysenberry

7. Lingonberry

Magaca sayniska: Tallaalka vitis-idaea

Dhadhan: dhanaan, yara macaan

Faa'iidooyinka caafimaadka: Sida berry badankooda, lingonberries waxay ku badan yihiin antioxidants, flavonoids iyo wakiilada caabuqa. Hal xabbo ayaa baakidhyo xamaasad leh 139 boqolkiiba Manganese-ka lagu taliyey ee maalinlaha ah, macdan ka caawisa jirku inuu sameeyo unug isku xidhan, lafo iyo hormoonno. Lingonberries waxa kale oo laga yaabaa inay caawiso mindhicirka, indhaha iyo caafimaadka wadnaha, kor u qaada heerarka sonkorta dhiigga ee caafimaadka leh iyo caawinta xakamaynta miisaanka.

Cuntooyinka: Kubadaha Hilibka Iswidhishka oo leh Suugo Lingonberry , Jam Lingonberry , Herring la shiilay oo leh Lingonberries

8. Elderberry

Magaca sayniska: Sambucus

Dhadhan: tart-macaan, cammuud ah, dhalaalaya

Faa'iidooyinka caafimaadka: Elderberries , kuwaas oo ku koraa geed isku mid ah sida ubaxyada da'da weyn, ayaa aad loogu jecel yahay sifooyinka difaaca jirka. Sharoobada Elderberry, shaaha iyo kaabista ayaa la sheegaa gaabin hargabka waxayna yareeyaan calaamadaha neef-mareenka ee la socda. Waxay ku raran yihiin antioxidants, fiitamiinada A iyo C iyo macdano sida potassium, fosfooraska, birta iyo naxaasta, sidaas darteed maahan wax la yaab leh in loo isticmaalo daawo ahaan qarniyo badan.

Cuntooyinka: Sharoobada Elderberry , Elderberry Jam , Elderberry-Almond Pie

9. Huckleberry/Bilberry

Magaca sayniska: Tallaalka

Dhadhan: dhanaan, qadhaadh, macaan

Faa'iidooyinka caafimaadka: Huckleberries waxay la mid yihiin muuqaalka blueberries laakiin waxaa ku jira sonkor yar, sidaas darteed waxay leeyihiin dhadhan qadhaadh. Waxay hodan ku yihiin fiber, fiitamiinada A, B iyo C, antioxidants iyo birta. Huckleberries sidoo kale waxay caan ku yihiin awooddooda kolestaroolka hoose oo ay jidhka ka ilaaliyaan cudurrada wadnaha, xididdada varicose, glaucoma iyo xumaanshaha muruqa.

Cuntooyinka: Geedka berdaha ee Huckleberry , Kalluun la dubay oo leh Huckleberry Relish , Keega Shaaha ee Lemon Huckleberry

10. Goji Berry/Wolfberry

Magaca sayniska: Lycium barbarum

Dhadhan: qadhaadh marka ceeriin; macaan-macaan oo xoogaa qadhaadh marka la qalajiyo

Faa'iidooyinka caafimaadka: Ka soo jeeda Aasiya, berry goji ayaa loo isticmaalay dawo dhaqameed Shiinaha, Kuuriya, Fiyatnaamiis iyo Jabbaan ilaa ugu yaraan qarnigii saddexaad. Inta badan waxaa lagu iibiyaa qalalan gudaha Mareykanka waxaana loo isticmaalaa sida a cuntada caafimaadka , sababtoo ah waxay ka kooban yihiin 19 amino acids. Berry Goji sidoo kale waxay leeyihiin tan oo bir ah, zinc, calcium iyo antioxidants.

Cuntooyinka: Cagaar Smoothie Bowl, Seeds iyo Goji Berry Granola , Butternut dubay iyo Goji Berry Salad Superfood ah

11. Mulberry madow

Magaca sayniska: Madow badan

Dhadhan: tart-macaan, qoryo leh

Faa'iidooyinka caafimaadka: Si la mid ah miraha madow, buskubyada madow waxay u fiican yihiin roodhida iyo macaanka, waxayna si gaar ah caan ugu yihiin jikada Koonfurta Maraykanka. Way ku raran yihiin antioxidants iyo polyphenols, kuwaas oo laga yaabo inay kaa caawiyaan inaad ilaaliso kolestaroolka wanaagsan iyo caafimaadka wadnaha, iyo ka hortagga buurnaanta. Mulberry waxa kale oo uu wanaajin karaa sonkorta dhiiga oo waxa uu yarayn karaa halista kansarka adiga oo hoos u dhigaya waxyeelada oksaydhka ee unugyadaada iyo unugyadaada.

Cuntooyinka: Mulberry Tart oo leh Cardamom iyo Basbaaska madow , Qumbaha Bariiska Bariiska oo leh Mint Mulberry Compote , Mulberry rustic iyo Strawberry Galette

12. Currant madow

Magaca sayniska: currant

Dhadhan: dhogorta iyo dhoobada marka ceeriin; macaan marka la qalajiyo

Faa'iidooyinka caafimaadka: Kuwaas waxaa lagu yaqaan inay kor u qaadaan shaqada kelyaha, caafimaadka indhaha iyo difaaca. Currant madow ayaa sidoo kale ku badan anthocyanins marka loo eego currants cas, kuwaas oo ah nooc ka mid ah flavonoid oo la sheegay in ay caawiyaan hoos u dhigista cadaadiska dhiigga, ka hortagga sonkorowga, hagaajinta aragga, yaraynta korriinka unugyada kansarka iyo wax ka badan.

Cuntooyinka: Currant madow iyo walnut la dubay Brie , Currant madow ee fudud Jam , Liin iyo Currant Cake

13. Gooseberry

Magaca sayniska: Ribes uva-crispa

Dhadhan: acidic, dhanaan, macaan

Faa'iidooyinka caafimaadka: Fiber, vitamins, antioxidants, oh my! Kuwani waxay ka mid yihiin miraha ugu dhanaan ee aad cuni karto, laakiin waxa ku jira maadada phytonutrients ee ka hortagta caabuqa ayaa ka dhigaysa inay u qalmaan pucker. Gooseberries Waxa kale oo ku jira xaddi adag oo chlorogenic acid, kaas oo kaa caawin kara xakamaynta heerarka sonkorta dhiiggaaga, iyo sidoo kale naxaasta, manganese iyo potassium. Caadi ahaan, marka uu sii madoobaado gooseberry-ku, waxa ka sii badan maadada anthocyanin.

Cuntooyinka: Pie Gooseberry Cape oo leh Meringue Mile-High , Gooseberry Jam , Gooseberry-Blueberry Tartlets

14. Acai Berry

Magaca sayniska: Euterpe oleracea

Dhadhan: macaan, dhoobo leh, dhadhan

Faa'iidooyinka caafimaadka: Thanks to ay ku jirto borotiinka iyo faybarka ku jira, açai waxay u fiican tahay kobcinta tamarta iyo ilaalinta dheriga. (Makhsi ayaa ah inaad tijaabisay baaquli açai ah ama smoothie, ama xitaa budada açai.) Waxa kale oo lala xiriiriyay horumarinta wareegga dhiigga iyo ka hortagga xinjirowga dhiigga, maadaama loo maleynayo inay u dhaqanto sida nooc khafiifiye dhiig oo dabiici ah oo dejinaya xididdada dhiigga. Superfruit-ka Brazil sidoo kale waa lagu raran yahay antioxidants (saddex jeer tirada laga helo blueberries, si sax ah) waxayna gacan ka geysan kartaa kor u qaadida shaqada maskaxda iyo kolestaroolka caafimaadka leh.

Cuntooyinka: Shukulaatada Madaw Açai Smoothie Bowl , Açai-Banana Sorbet , Chocolate Açai Sanduuqa Barafka

15. Kiwi Hardy/Kiwi Berry/Gooseberry Siberian

Magaca sayniska: Actinidia arguta

Dhadhan: macaan, macaan, caraf udgoon

Faa'iidooyinka caafimaadka: Cutubyadani waxay dhadhamiyaan sida kiwi-fuzz-yar, oo kaliya ka adag iyo acidic (inkasta oo ay weli beddel adag u yihiin kiwis caadiga ah ee cuntooyinka intooda badan). Miraha kiwi waa xirxiran oo leh fitamiino, fiber, magnesium, potassium iyo antioxidants, sida inta badan berry liiskan. Hal adeeg ayaa ku faanaya 120 boqolkiiba oo ah fiitamiin C maalin walba laguugu taliyay, iyo sidoo kale 2 garaam oo borotiin ah iyo 8 garaam oo fiber ah.

Cuntooyinka: Kiwi Berry Raspberry Salad , Kiwi Berry Martini , Kiwi Berry Yogurt oo qumman

16. Salmonberry

Magaca sayniska: Rubus spectabilis

Dhadhan: ubaxeed, macaan

Faa'iidooyinka caafimaadka: Dhaladka Alaska iyo Kanada, salmonberry-ku wuxuu u eg yahay raspberry midab-guduudan ama orange-midab leh. Si la mid ah berry kale oo badan, waxay leeyihiin maaddo adag oo fiber ah, laakiin waxay ku yar yihiin kalooriyooyinka, sidaas darteed waxay ku ilaalin doonaan inaad dheregto adiga oo aan ku miisaanayn. Waxay sidoo kale hodan ku yihiin polyphenols, taas oo ka dhigaysa mid aad u fiican dheefshiidka , caafimaadka wadnaha iyo la dagaalanka xanuunka macaanka.

Cuntooyinka: Keega Salmonberry , Salmonberry Pie , Salmonberry Jam

17. Saskatoon Berry/Juneberry

Magaca sayniska: Amelanchier alnifolia

Dhadhan: macaan, nutty, ciid ah

Faa'iidooyinka caafimaadka: Waxay aad ugu eg yihiin blueberries laakiin waa ka jilicsan yihiin oo midabkoodu guduudan yahay. U dhashay Alaska, Galbeedka Kanada iyo qaybo ka mid ah U.S., miraha saskatoon ayaa qani ku ah antioxidants oo waxay ka shaqeeyaan yaabab ka hortagga bararka iyo arthritis-ka. Isticmaal iyaga si aad u kordhiso qaadashadaada magnesium, iron, potassium, calcium, copper iyo in ka badan.

Cuntooyinka: Saskatoon Berry Butter Tarts , Saskatoon Berry Cream Cheese Crumb Keega , Saskatoon Crisp

18. Cloudberry

Magaca sayniska: Rubus chamaemorus

Dhadhan: ubaxeed, tart, wax yar macaan

Faa'iidooyinka caafimaadka: Mirahan quruxda badan waxay u adkeysan karaan cimilada qabow sida soo jiidashada, haddii ay ku koraan Maine, Scandinavian ama xitaa Arctic Circle. Waad ku mahadsan tahay badankooda antioxidants , Cloudberries waxay ku xiran yihiin xoojinta lafaha, la dagaallanka dhiig-yaraanta iyo sun-saarista jirka. Waxay sidoo kale ku badan yihiin borotiinka marka loo eego berry kale, oo ku faanta ku dhawaad ​​​​3 garaam halkii adeeg.

Cuntooyinka: Keega Cardamom oo leh kareem Cloudberry , Orange leh Sorbet Orange iyo Cloudberry Jam , Cloudberry Ice Cream

19. Bearberry

Magaca sayniska: Arctostaphylos uva-ursi

Dhadhan: qallalan oo qallalan marka ceeriin; macaan marka la kariyo

Faa'iidooyinka caafimaadka: Inkasta oo si dabiici ah looga helo aagagga arctic iyo subarctic ee adduunka oo dhan, bearberry ayaa lagu kori karaa dhammaan dadka asaliga ah ee Mareykanka ay isticmaaleen. caleemaha bearberry dawada dadwaynaha muddo dheer, sida la aaminsan yahay inay wax walba ka yareeyaan madax-xanuun ilaa dhagxaan kelyaha ilaa xanuunka dhabarka. Waxay sidoo kale taariikh ahaan loo isticmaali jiray daawaynta kaadiheysta iyo caabuqa kaadi mareenka .

Siyaabaha Loo Isticmaalo: Caleenta u qalaji shaaha, ku kari berry ilaa suugo ama ku dar alaabta la dubay sida muffins, keega ama scones.

20. Mulberry cas

Magaca sayniska: Morus rubra

Dhadhan: macaan, wax yar jeexan

Faa'iidooyinka caafimaadka: Si la mid ah buskud madow oo u eg berry madow, miraha guduudan ayaa u eg raspberries dhaadheer. Iyagoo fiber Maaddooyinka ku jira waxay kaa caawin karaan inaad ilaaliso heerka kolestaroolka caafimaadka leh iyo habka dheef-shiidka, halka xaddigooda badan ee birta iyo fiitamiin C ay caawin karaan caafimaadka maqaarka, yareeyaan khatarta cudurrada wadnaha iyo hoos u dhigidda cadaadiska dhiigga. Shaah lagu sameeyay caleemaha bulka Waxa kale oo ay kaa caawin kartaa in ay hoos u dhigto sonkorta dhiigga oo ay yarayso bararka.

Cuntooyinka: Mulberry Pie , Mulberry Jam , Canjeero Mulberry

21. Kafarberry

Magaca sayniska: Capparis spinosa

Dhadhan: tangy, dhirta, fiiqan

Faa'iidooyinka caafimaadka: Capers waa burooyinki ubaxa ee la jarjaray ee baadiyaha caper Mediterranean. Haddii aad u ogolaato burooyinkeeda inay koraan halkii aad ka soo goosan lahayd wakhti hore, waxay u bislaan doonaan caperberries. Caperberries waxay qani ku yihiin antioxidants, birta, kalsiyum iyo fiitamiinada A, B2 iyo K. Waxa loo isticmaali jiray waayihii hore dawo ahaan iyo aphrodisiac .

Cuntooyinka: Feta lagu dubay dill, Kaper Berries iyo Liin , Hilibka lo'da ee la shiiday, basbaaska la dubay iyo Kaper Berries , Bass-badeed leh Kaper Berries, Saytuun cagaaran iyo Lemon Meyer

22. Chokeberry

Magaca sayniska: Aronia

Dhadhan: qallalan, qadhaadh, fiiqan

Faa'iidooyinka caafimaadka: Chokeberries waa mid ka mid ah kuwa ugu qadhaadh, taas oo ay ugu wacan tahay kuwa caanka ah tannins . Sida koob oo ah tanic khamri cas , waxay ka tagi doonaan afkaaga adigoo dareemaya qallayl. Marka la kariyo ama la dubayo, aad bay u qadhaadh yihiin. Qaar waxbarashada tusi in chokeberry uu yahay mid ka mid ah kuwa ugu wanaagsan caafimaadka wadnaha iyo xididdada dhiigga, iyo antioxidants ay caawiyaan yaraynta bararka, cadaadiska dhiigga iyo kolestaroolka.

Cuntooyinka: Aronia Berry Salad leh Squash iyo Brussels sprouts , Aronia-Açai Sorbet , Aronia Blueberry Pie

23. Chokecherry

Magaca sayniska: Prunus virginiana

Dhadhan: qadhaadh, astringent, dhadhan

Faa'iidooyinka caafimaadka: Yaan lagu khaldin chokeberry, chokecherries waa ka buuxan Antioxidants-ka-dagaalanka cudurrada iyo flavonoids, iyo sidoo kale quinic acid, oo lagu amaanay ka hortagga caabuqyada kaadi mareenka. Cilmi-baaristu waxay muujinaysaa in quinik acid ay sidoo kale ku xiran tahay hagaajinta wareegga iyo shaqada xididdada dhiigga. Dadka u dhashay Maraykanka waxay isticmaaleen shaaha chokecherry si ay u daweeyaan xanuunada sida hargabka, qaaxada iyo shubanka, halka berry la cunay qaydhiin si ay u caawiso dheefshiidka.

Cuntooyinka: Chokecherry jelly , Chokecherry Coulis ee Dayaxa

24. Currant cas

Magaca sayniska: Ribes cas

Dhadhan: macaan, macaan, xoogaa macaan

Faa'iidooyinka caafimaadka: Currant cas waxay ku badan yihiin antioxidants, flavonoids iyo fitamiin B , kaas oo gacan ka geysta ilaalinta unugyada jidhka kana ilaaliya xanuunka macaanka iyo apoplexy. Sida currant madow, currants cas ayaa caawiya difaaca iyo habdhiska neefsiga waana qani fiber .

Cuntooyinka: Currant cas iyo jelly reexaanta , Clafoutis currant cas , Vanilla Panna Cotta oo leh currant cas iyo raspberry Coulis

25. Dewberry

Magaca sayniska: Rubus flagellaris

Dhadhan: macaan, xoogaa macaan, xoogaa qadhaadh

Faa'iidooyinka caafimaadka: Kuwaas berry madow duurjoogta ah ku koraa geed canab ah oo dhaadheer guud ahaan Waqooyi-galbeed ee Baasifiga oo dhadhami si la mid ah miraha madow ee aad taqaanno oo aad jeceshahay, kaliya dhadhanka iyo qadhaadhka badan. Waxay leeyihiin xaddi badan oo fiitamiin A iyo C, magnesium, zinc iyo copper. Macnaha Potassium ee Dewberries ayaa sidoo kale kaa caawin kara hoos u dhigista cadaadiska dhiigga.

Cuntooyinka: Dewberry Jelly , Dewberry Cobbler , Dewberry-Lemon Scones

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