Mitundu 25 Yosiyanasiyana ya Zipatso (ndi Chifukwa Chake Muyenera Kudya Iliyonse Mwaiwo)

Mayina Abwino Kwa Ana

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Nditumizireni Imelo Onetsani Patsamba

Simuli mlendo ku blueberries, sitiroberi , mabulosi akuda ndi raspberries . Koma kodi mumadziwa kuti padziko lapansi pali mitundu ingapo yamitundu yosiyanasiyana ya mabulosi? Ngati mutsatira tanthawuzo la botanical-kuti mabulosi ndi chipatso chopanda dzenje, chomwe chimapangidwa kuchokera ku duwa limodzi lomwe lili ndi ovary imodzi-chilichonse kuyambira nthochi mpaka tsabola mpaka mavwende zimakhala pansi pa tanthauzo limenelo. Kotero, ndi tanthauzo lalikulu chotero, chiyani ndi mabulosi, kwenikweni? Mwachizoloŵezi, timakonda kugwiritsa ntchito mawu akuti mabulosi kutanthauza zipatso zokhala ndi michere yambiri, zotsekemera, zozungulira, zofewa. Nthawi zambiri amakhala ndi mbewu, kuphatikiza ma antioxidants ambiri, mavitamini ndi michere yomwe imatha kukulitsa kukumbukira kwanu, kuchepetsa kutupa ndi zina zambiri. Nayi mitundu 25 ya zipatso zomwe mungagwiritse ntchito pophika, jams, smoothies ndi zina.

Zogwirizana: Mitundu 25 Ya Maapulo Ophika, Kuphika Kapena Kusandutsa Cider

1. Strawberry

Dzina lasayansi: Fragaria x ananassa

Kulawa: wotsekemera, wowutsa mudyo, wa acidic pang'ono

Ubwino paumoyo: Onjezani antioxidant, polyphenol ndi anti-inflammatory perks. Chifukwa cha kuchuluka kwawo kwa flavonoids (omwe ndi zinthu zachilengedwe zomwe zimapezeka muzomera zomwe zimateteza thupi ku poizoni watsiku ndi tsiku), kudya. sitiroberi pafupipafupi kungathandize kuchepetsa kuchepa kwa chidziwitso. Mutha kudya zambiri kuposa kungodya zipatso , komanso: Masamba a Strawberry (aka masamba) atsimikiziridwa kuti amathandizira kupweteka kwa m'mimba ndi kupweteka pamodzi. Yesani kuthira madzi kapena viniga ndi masamba a sitiroberi, kuwaponya mu smoothie kapena kuwayika m'madzi owiritsa kuti mupange tiyi.

Zophika: Oats Usiku Ndi Chokoleti ndi Strawberries, Cold Soba Noodle Saladi ndi Strawberries, Pie ya Strawberry yokhala ndi Strawberry Crust

2. Blueberry

Dzina lasayansi: Cyanococcus

Kulawa: zokoma, zamaluwa, nthawi zina zowawasa

Ubwino paumoyo: Blueberries amadzazidwa ndi moyo wathanzi potaziyamu , folate, fiber ndi vitamini C. Monga sitiroberi, mabulosi abulu kudzitamandira zambiri kulimbikitsa kukumbukira antioxidants ndi anti-yotupa katundu. Kafukufuku akuwonetsa kuti amathanso kuchedwetsa kukalamba kwachidziwitso, chifukwa cha kuchuluka kwawo kwa flavonoid.

Zophika: Blueberry-Ginger Smoothie , Skillet Blueberry Cornbread , Grilled Angel Food Cake with Blueberry Sauce

3. Raspberry

Dzina lasayansi: Rubus idaeus

Kulawa: tart-wokoma

Ubwino paumoyo: Sikuti raspberries ali ndi 8 magalamu a CHIKWANGWANI pa kutumikira, koma ali odzaza ndi ma antioxidants osiyanasiyana komanso anti-inflammatory phytonutrients. Kafukufuku akuwonetsa kuti angathandize kuthana ndi matenda amtundu wa 2 komanso kunenepa kwambiri. Masamba awo amadzazanso ndi machiritso omwe akhala akugwiritsidwa ntchito kuchepetsa zotsatira za mimba kwa zaka mazana ambiri, kuphatikizapo nseru ndi kusanza. Red rasipiberi tsamba la tiyi Amatchulidwa kuti alimbitse chiberekero, kufupikitsa ntchito, kuchepetsa zovuta komanso kupewa kutuluka kwa magazi pambuyo pobereka.

Zophika: Sourdough yokhala ndi Tchizi Wokwapulidwa wa Cottage ndi Rasipiberi Chia Jam, Rasipiberi Soufflé, Rasipiberi Prosecco Ice Pops

4. Mabulosi akuda

Dzina lasayansi: Rubus

Kulawa: tart-lokoma, nthawi zina wowawasa

Ubwino paumoyo: Chikho chimodzi cha mabulosi akuda lili ndi 2 magalamu a mapuloteni ndi 8 magalamu a fiber. Kutumikira kulikonse kumakhalanso ndi theka la mlingo wanu wa tsiku ndi tsiku wa vitamini C, komanso ma antioxidants ndi ma polyphenols olimbikitsa ubongo.

Zophika: Tchizi Wokazinga wa Blackberry-Pichesi , Berry Galette , Blackberry Plum Pamwamba-Pansi Cake

5. Kiranberi

Dzina lasayansi: Vaccinium subgenus Oxycoccus

Kulawa: zowawa, zowawa

Ubwino paumoyo: Cranberries ali olemera mu antioxidants ndipo ali ndi anti-yotupa katundu. Kumwa pafupipafupi cranberries yaiwisi akuti amalimbikitsa thanzi la mkodzo, dongosolo la m'mimba komanso chitetezo chamthupi. Athanso kuchepetsa chiopsezo chanu chokhala ndi khansa, zilonda zam'mimba ndi matenda osokonekera omwe amayamba chifukwa cha kuwonongeka kwa ma cell.

Zophika: 5-Zosakaniza Red-Wine Cranberry Msuzi, Brie Wophika ndi Cranberries ndi Makangaza, Balsamic Cranberry Wowotcha Nkhuku

6. Boysenberry

Dzina lasayansi: Rubus ursinus x Rubus idaeus

Kulawa: chokoma, chokoma, chamaluwa

Ubwino paumoyo: Boysenberries - mtanda pakati pa rasipiberi, mabulosi akuda, dewberry ndi loganberry - ali odzaza ndi fiber, mavitamini ndi mchere. Kafukufuku amasonyeza kuti angathandize kuchepetsa kuthamanga kwa magazi ndi thandizo popewa kuyamwa mafuta m'matumbo a m'mimba. Popeza ali ndi ma antioxidants ambiri monga zipatso zina, ma boysenberries amatha kukuthandizani kukhala ndi ubongo wathanzi ndikuteteza ku ukalamba wamalingaliro, kuwonongeka kwa maselo ndi Alzheimer's.

Zophika: Boysenberry Jelly , Mtundu wa Boysenberry , Boysenberry Cheesecake

7. Lingonberry

Dzina lasayansi: Vaccinium vitis-idaea

Kulawa: wowawasa, wokoma pang'ono

Ubwino paumoyo: Monga zipatso zambiri, lingonberries ali ndi antioxidants, flavonoids ndi anti-inflammatory agents. Mphatso imodzi imakhala yodzaza 139 peresenti manganese omwe amalimbikitsidwa tsiku ndi tsiku, mchere womwe umathandizira kuti thupi lipange minofu yolumikizana, mafupa ndi mahomoni. Lingonberries angathandizenso m'matumbo, maso ndi mtima wathanzi, kulimbikitsa shuga wamagazi athanzi komanso kuthandizira kuchepetsa thupi.

Zophika: Swedish Meatballs ndi Lingonberry Sauce , Jam ya lingonberry , Herring Wokazinga ndi Lingonberries

8. Elderberry

Dzina lasayansi: Sambucus

Kulawa: tart-lokoma, nthaka, yowala

Ubwino paumoyo: Elderberries, omwe amamera pamtengo womwewo monga elderflowers, amakondedwa kwambiri chifukwa cha chitetezo chawo cha mthupi. Madzi a Elderberry, tiyi ndi zowonjezera zimatchedwa kuti kufupikitsa chimfine ndi kuchepetsa zizindikiro za kupuma zomwe zimabwera nawo. Amadzaza ndi antioxidants, mavitamini A ndi C ndi mchere monga potaziyamu, phosphorous, chitsulo ndi mkuwa, choncho n'zosadabwitsa kuti akhala akugwiritsidwa ntchito ngati mankhwala kwa zaka mazana ambiri.

Zophika: Elderberry Syrup , Elderberry Jam , Elderberry-Almond Pie

9. Huckleberry/Bilberry

Dzina lasayansi: Vaccinium

Kulawa: owawasa, owawa, okoma

Ubwino paumoyo: Huckleberries amafanana ndi mabulosi abuluu m'mawonekedwe koma amakhala ndi shuga wocheperako, motero amakhala ndi kukoma kowawa. Iwo ali olemera mu fiber, mavitamini A, B ndi C, antioxidants ndi iron. Huckleberries amadziwikanso chifukwa cha luso lawo kuchepetsa cholesterol ndi kuteteza thupi ku matenda a mtima, mitsempha ya varicose, glaucoma ndi kuwonongeka kwa minofu.

Zophika: Chitsamba cha Huckleberry , Salmon Wokazinga ndi Huckleberry Relish , Keke ya Tiyi ya Lemon Huckleberry

10. Goji Berry/Wolfberry

Dzina lasayansi: Lycium barbarum

Kulawa: zowawa pamene yaiwisi; wotsekemera komanso wowawa pang'ono ukauma

Ubwino paumoyo: Kuchokera ku Asia, zipatso za goji zakhala zikugwiritsidwa ntchito ngati mankhwala achi China, Korea, Vietnamese ndi Japan kuyambira zaka za zana lachitatu. Amagulitsidwa kwambiri zouma ku US ndipo amagwiritsidwa ntchito ngati a chakudya chaumoyo , chifukwa ali ndi ma amino acid 19. Zipatso za Goji zimakhalanso ndi tani yachitsulo, zinki, calcium ndi antioxidants.

Zophika: Green Smoothie Bowl, Mbewu ndi Goji Berry Granola , Wokazinga Butternut ndi Goji Berry Superfood Saladi

11. Black Mabulosi

Dzina lasayansi: Zambiri zakuda

Kulawa: tart-lokoma, zamitengo

Ubwino paumoyo: Mofanana ndi mabulosi akuda, mabulosi akuda ndi abwino kwa ma pie ndi jams, ndipo amadziwika kwambiri kukhitchini yaku Southern US. Iwo amadzazidwa ndi antioxidants ndi ma polyphenols, omwe angakuthandizeni kukhalabe ndi cholesterol yabwino komanso thanzi lamtima komanso kupewa kunenepa kwambiri. Mulberries amathanso kusintha shuga m'magazi ndikuchepetsa chiopsezo cha khansa pochepetsa kuwonongeka kwa okosijeni m'maselo anu ndi minofu.

Zophika: Mulberry Tart ndi Cardamom ndi Black Pepper , Coconut Rice Pudding ndi Mint Mulberry Compote , Rustic Mulberry ndi Strawberry Galette

12. Black Currant

Dzina lasayansi: blackcurrant

Kulawa: tart ndi nthaka pamene yaiwisi; zotsekemera zikauma

Ubwino paumoyo: Izi zimadziwika kuti zimathandizira kugwira ntchito kwa impso, thanzi la maso komanso chitetezo chamthupi. Black currants ndi okwera kwambiri anthocyanins kuposa ma currants ofiira, omwe ndi mtundu wa flavonoid zomwe zanenedwa kuti zimathandiza kuchepetsa kuthamanga kwa magazi, kuteteza matenda a shuga, kuwongolera masomphenya, kuchepetsa kukula kwa maselo a khansa ndi zina.

Zophika: Black Currant ndi Walnut Stuffed Brie Wophika , Kupanikizana kwa Black Currant , Ndimu ndi Black Currant Stripe Cake

13. Jamu

Dzina lasayansi: Ribes uva-crispa

Kulawa: acidic, wowawasa, wotsekemera

Ubwino paumoyo: Fiber, mavitamini, antioxidants, oh mai! Izi ndi zina mwa zipatso zowawa kwambiri zomwe mungadye, koma zomwe zili ndi phytonutrient zolimbana ndi kutupa zimawapangitsa kukhala ofunika kwambiri. Gooseberries mulinso olimba kuchuluka kwa asidi chlorogenic, amene angathandize kulamulira mlingo wa shuga m'magazi, komanso mkuwa, manganese ndi potaziyamu. Nthawi zambiri, jamu akadakhala mdima, amakhala ndi anthocyanin ambiri.

Zophika: Cape Gooseberry Pie yokhala ndi Mile-High Meringue , Jamu Jamu , Zipatso za Gooseberry-Blueberry

14. Acai Berry

Dzina lasayansi: Euterpe oleracea

Kulawa: chokoma, chadothi, chokoma

Ubwino paumoyo: Chifukwa cha mapuloteni ndi fiber, açai ndi yabwino kulimbikitsa mphamvu ndikukhalabe odzaza. (Mwinamwake ndiye kuti mwayesa mbale yamakono ya açai kapena smoothie, kapena ufa wa açai.) Zakhala zikugwirizananso ndi kukonza bwino. kufalikira kwa magazi ndi kuteteza kutsekeka kwa magazi, chifukwa zimanenedwa kuti zimakhala ngati magazi achilengedwe omwe amatsitsimula mitsempha ya magazi. Zipatso zazikulu zaku Brazil nazonso zadzaza antioxidants (kuwirikiza katatu kuchuluka komwe kumapezeka mu blueberries, kukhala yeniyeni) ndipo kungathandize kulimbikitsa kugwira ntchito kwa ubongo ndi cholesterol yathanzi.

Zophika: Chokoleti Wakuda Açai Smoothie Bowl , Acai-Banana Sorbet , Chokoleti Açai Ice Box Keke

15. Hardy Kiwi/Kiwi Berry/Siberia Jamu

Dzina lasayansi: Actinidia arguta

Kulawa: tart, okoma, onunkhira

Ubwino paumoyo: Ma cutlets awa amakoma ngati kiwi wopanda fuzz, koma wovuta komanso acidic (ngakhale amangopangabe cholowa m'malo mwa kiwi nthawi zonse m'maphikidwe ambiri). Kiwi zipatso zodzaza mavitamini, magnesium, fiber, potaziyamu ndi antioxidants, monga zipatso zambiri pamndandandawu. Mmodzi wotumikira akudzitamandira 120 peresenti vitamini C wanu wovomerezeka tsiku ndi tsiku, komanso 2 magalamu a mapuloteni ndi 8 magalamu a fiber.

Zophika: Saladi ya Kiwi Berry Raspberry , Kiwi Berry Martini , Yogurt Wabwino wa Kiwi Berry

16. Salimoni

Dzina lasayansi: Rubus spectabilis

Kulawa: zamaluwa, zotsekemera

Ubwino paumoyo: Wachibadwidwe ku Alaska ndi Canada, mabulosi a salimoni amawoneka ngati rasipiberi wobiriwira kapena walalanje. Mofanana ndi zipatso zina zambiri, zimakhala ndi ulusi wolimba koma zimakhala ndi zopatsa mphamvu zochepa, choncho zimakusungani okhuta popanda kukulemetsani. Amakhalanso olemera mu ma polyphenols, omwe amawapangitsa kukhala abwino kusadya bwino , thanzi la mtima ndi matenda a shuga.

Zophika: Keke ya Salmonberry , Chinsinsi cha Salmonberry , Chinsinsi cha Salmonberry Jam

17. Saskatoon Berry/Juneberry

Dzina lasayansi: Amelanchier alnifolia

Kulawa: sweet, nutty, earthy

Ubwino paumoyo: Amawoneka mofanana ndi mabulosi abuluu koma amakhala ofewa komanso ofiira. Wabadwa ku Alaska, Western Canada ndi madera ena a U.S., zipatso za saskatoon ndizolemera antioxidants ndikuchita zodabwitsa motsutsana ndi kutupa ndi nyamakazi. Gwiritsani ntchito kuti muwonjezere kudya kwanu kwa magnesium, chitsulo, potaziyamu, calcium, mkuwa ndi zina.

Zophika: Saskatoon Berry Butter Tarts , Saskatoon Berry Cream Cheese Crumb Cake , Saskatoon Crisp

18. Cloudberry

Dzina lasayansi: Rubus chamaemorus

Kulawa: zamaluwa, tart, zotsekemera pang'ono

Ubwino paumoyo: Zipatso zokongolazi zimatha kupirira nyengo yozizira ngati chithumwa, kaya zikukula ku Maine, Scandinavia kapena ku Arctic Circle. Chifukwa cha zambiri zawo antioxidants , cloudberries amagwirizanitsidwa ndi kulimbikitsa mafupa, kulimbana ndi kuchepa kwa magazi m'thupi ndi kuchotsa poizoni m'thupi. Amakhalanso ndi mapuloteni ambiri poyerekeza ndi zipatso zina, amadzitamandira pafupifupi magalamu atatu pa kutumikira.

Zophika: Keke ya Cardamom yokhala ndi Cloudberry Cream , Malalanje okhala ndi Orange Sorbet ndi Cloudberry Jam , Cloudberry Ice Cream

19. Chimbalangondo

Dzina lasayansi: Arctostaphylos uva-ursi

Kulawa: zouma ndi zosalala ngati zaiwisi; zotsekemera zikaphikidwa

Ubwino paumoyo: Ngakhale kuti amapezeka mwachilengedwe kumadera akumtunda ndi apansi panthaka padziko lonse lapansi, zipatso za bearberry zimatha kulimidwa m'madera onse aku US omwe adagwiritsa ntchito. masamba a bearberry mankhwala owerengeka kwa nthawi yayitali, chifukwa amakhulupirira kuti amathetsa chilichonse kuyambira kumutu mpaka miyala ya impso mpaka kupweteka kwa msana. Amagwiritsidwanso ntchito kale pochiza chikhodzodzo ndi matenda a mkodzo .

Njira Zogwiritsira Ntchito: Yanikani masamba a tiyi, ikani zipatsozo kukhala msuzi kapena onjezerani ku zinthu zowotcha monga ma muffin, makeke kapena ma scones.

20. Mabulosi Ofiira

Dzina lasayansi: Morus rubra

Kulawa: okoma, tart pang'ono

Ubwino paumoyo: Mofanana ndi mabulosi akuda omwe amafanana ndi mabulosi akuda, mulberries wofiira amawoneka ngati raspberries wautali. Zawo CHIKWANGWANI Zomwe zili muzakudya zimatha kukuthandizani kukhala ndi cholesterol yabwino komanso kugaya chakudya, pomwe kuchuluka kwawo kwa iron ndi vitamini C kumatha kuthandizira thanzi la khungu, kuchepetsa chiopsezo cha matenda a mtima komanso kuthamanga kwa magazi. Tiyi wopangidwa ndi masamba a mabulosi zingathandizenso kuchepetsa shuga ndi kuchepetsa kutupa.

Zophika: Pie ya Mulberry , Jamu ya Mulberry , Zikondamoyo za Mulberry

21. Kaperberry

Dzina lasayansi: Capparis spinosa

Kulawa: wowawasa, wa zitsamba, wakuthwa

Ubwino paumoyo: Capers ndi maluwa okazinga a ku Mediterranean caper bush. Ngati musiya masambawo kuti akule m'malo mowatola msanga, amakhwima kukhala caperberries. Masamba a Caperberries ali ndi antioxidants, iron, calcium ndi mavitamini A, B2 ndi K. Kale ankagwiritsidwa ntchito ngati mankhwala komanso mankhwala. aphrodisiac .

Zophika: Feta Yophika ndi Katsabola, Caper Berries ndi Citrus, Ng'ombe yamphongo, Pepper Wokazinga ndi Caper Berries , Sea Bass ndi Caper Berries, Green Olives ndi Meyer Lemon

22. Chokeberry

Dzina lasayansi: Aronia

Kulawa: zouma, zowawa, zakuthwa

Ubwino paumoyo: Chokeberries ndi chimodzi mwazowawa kwambiri kunja uko, chifukwa cha kutchuka kwawo tannins . Monga galasi la tannic vinyo wofiyira , adzakusiyani pakamwa pouma. Akaphikidwa kapena kuphikidwa, amakhala ochepa kwambiri. Ena maphunziro amasonyeza kuti chokeberries ndi imodzi mwazabwino kwambiri pa thanzi la mtima, ndipo ma antioxidants awo amathandizira kuchepetsa kutupa, kuthamanga kwa magazi ndi cholesterol.

Zophika: Aronia Berry saladi ndi sikwashi ndi Brussels zikumera , Aronia-Açai Sorbet , Aronia Blueberry Pie

23. Chokecherry

Dzina lasayansi: Prunus virginiana

Kulawa: owawa, astringent, tart

Ubwino paumoyo: Osati kusokonezedwa ndi chokeberries, chokecherries ndi chock-wodzaza antioxidants kulimbana ndi matenda ndi flavonoids, komanso quinic acid, omwe amayamikiridwa popewa matenda a mkodzo. Kafukufuku akuwonetsa kuti quinic acid imalumikizidwanso ndikuyenda bwino komanso kugwira ntchito kwa mitsempha yamagazi. Amwenye a ku America adagwiritsa ntchito tiyi ya chokecherry pochiza matenda monga chimfine, chifuwa chachikulu ndi kutsekula m'mimba, pamene zipatsozo zinkadyedwa zosaphika kuti zithandize kugaya.

Zophika: Chokecherry Jelly , Chokecherry Coulis Pa Mwezi

24. Red Currant

Dzina lasayansi: Red Ribes

Kulawa: tangy, tart, okoma pang'ono

Ubwino paumoyo: Red currants ali ndi antioxidants, flavonoids ndi ena vitamini B , zomwe zimathandiza kuteteza minyewa ya thupi ndikuletsa matenda a shuga ndi apoplexy. Mofanana ndi black currants, ma currants ofiira amathandiza chitetezo cha mthupi ndi kupuma ndipo ali olemera CHIKWANGWANI .

Zophika: Red Currant ndi Mint Jelly , Red Currant Clafoutis , Vanilla Panna Cotta ndi Red Currant ndi Raspberry Coulis

25. Dewberry

Dzina lasayansi: Rubus flagellaris

Kulawa: tart, wokoma pang'ono, owawa pang'ono

Ubwino paumoyo: Izi zipatso zakutchire zakuda kumera pamipesa yayitali ku Pacific Kumpoto chakumadzulo ndikulawa mofanana ndi mabulosi akuda omwe mumawadziwa ndi kuwakonda, amangokhala ochepa komanso owawa kwambiri. Ali ndi mavitamini A ndi C ambiri, magnesium, zinki ndi mkuwa. Potaziyamu ya Dewberries ingathandizenso kuchepetsa kuthamanga kwa magazi.

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

Zogwirizana: Mitundu 10 ya Malalanje Othira Juicing, Kudya ndi Chilichonse Pakati

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