Gooseberries yog cov txiv hmab txiv ntoo me me uas muaj txiaj ntsig zoo rau kev noj qab haus huv.
European thiab American ntau yam - Txiv hmab txiv ntoo - crispa et Ribes hirtlum, raws li - yog hom ntau tshaj plaws. Ob leeg zoo sib xws rau cov dub, liab thiab dawb currants ().
Gooseberry txiv hmab txiv ntoo yog me me, hnyav li ntawm 0,1 mus rau 0,2 ooj (3 mus rau 6 grams) txhua. Lawv sib txawv ntawm cov xim thiab tuaj yeem yog ntsuab, daj-dawb, paj yeeb, liab lossis ntshav liab. Lawv tsw txawv ntawm tangy mus rau qab zib ().
Cov txheej txheem
Nov yog 8 lub laj thawj vim li cas gooseberries yog ib qho zoo ntxiv rau kev noj qab haus huv.
1. Muaj zaub mov zoo heev
Gooseberries tsis muaj calories thiab rog, tab sis ntim nrog cov as-ham.
Tsuas yog 1 khob (150 grams) ntawm gooseberries muaj (, ):
- Calories: 66
- Cov protein: 1g ua
- Rog: tsawg dua 1 grams
- Crab: 15 grams
- Fiber ntau: 7 grams
- Vitamin C: 46% ntawm Tus Nqi Txhua Hnub (DV)
- Vitamin B5: 9% ntawm DV
- Vitamin B6: 7% ntawm DV
- tooj liab: 12% ntawm DV
- Manganese: 9% ntawm DV
- Cov tshuaj yaj yeeb: 6% ntawm DV
Vitamin C yog qhov muaj zog antioxidant thiab tseem ceeb rau koj lub paj hlwb, tawv nqaij, thiab tawv nqaij. Vitamin B5 yog qhov tsim nyog rau kev tsim cov fatty acids, thaum vitamin B6, uas muaj ntau cov enzymes thiab hlwb hauv koj lub cev xav tau kev ua haujlwm, pab hloov zaub mov rau hauv lub zog (, , , ).
Nws yog ib qho tseem ceeb rau koj lub plawv, cov hlab ntsha, lub cev tsis muaj zog thiab lub hlwb. Lub caij no, manganese txhawb cov metabolism, tsim cov pob txha, kev loj hlob thiab kev tiv thaiv kab mob, thaum poov tshuaj yog qhov tseem ceeb rau kev ua haujlwm ntawm tes (, , ).
txoj kev Gooseberries tsis muaj calories thiab rog, tab sis muaj cov khoom noj muaj fiber ntau, tooj liab, manganese, potassium thiab vitamins C, B5 thiab B6.
2. Muaj fiber ntau thiab calories tsawg
Gooseberries tseem tsis tshua muaj zog, txhais tau tias koj tuaj yeem noj ib feem zoo yam tsis tas siv calorie ntau dhau.
Qhov tseeb, noj 1 khob (150 grams) ntawm gooseberries pab txhawb ntau tshaj 3% ntawm tus neeg nruab nrab tag nrho cov calories uas xav tau txhua hnub, ua rau lawv cov khoom noj khoom haus tsis muaj calorie tsawg ().
Ntxiv rau, kev tshawb fawb qhia tau hais tias noj berries tuaj yeem thiab yuav pab koj noj tsawg calories tag nrho (, ).
Piv txwv li, ib qho kev tshawb fawb me me pom tau tias cov neeg uas noj cov txiv hmab txiv ntoo ua khoom noj txom ncauj noj 130 tsawg calories ntawm lawv cov zaub mov tom ntej, piv rau cov uas noj tib cov calories ntawm cov khoom qab zib ().
Tsis tas li ntawd, gooseberries yog ib qho zoo heev ntawm soluble thiab insoluble noj fiber ntau.
Ib khob (150 grams) ntawm gooseberries muab 26% ntawm DV ntawm fiber ntau, ua rau nws yog ib txoj hauv kev zoo kom nce koj cov khoom noj (, ).
Insoluble fiber pab ntxiv ntau rau koj cov quav thiab txhim kho nws qhov sib xws, thaum nws pab ua kom qeeb ntawm cov zaub mov los ntawm koj lub plab, uas tuaj yeem txo cov kev tshaib kev nqhis thiab ua rau kom muaj kev puv (, ).
Tsis tas li ntawd, cov khoom noj fiber ntau los ntawm cov txiv hmab txiv ntoo tuaj yeem pab tswj koj cov ntshav qab zib thiab txo koj cov ntshav siab, cov roj cholesterol, thiab kev pheej hmoo ntawm cov kab mob ntev, nrog rau qee yam mob qog noj ntshav, kab mob plawv, ntshav qab zib hom 2, thiab rog (, , ).
txoj kev Gooseberries muaj calories tsawg thiab muaj fiber ntau, uas pab tiv thaiv kev rog rog, kab mob plawv, ntshav qab zib hom 2 thiab qee yam mob qog noj ntshav.
3. nplua nuj nyob rau hauv antioxidants
Antioxidants yog cov tebchaw uas pab tua cov teebmeem ntawm dawb radicals. Cov no yog cov reactive molecules uas ua rau cellular puas thiab ua rau cov txheej txheem hu ua oxidative stress. Kev ntxhov siab oxidative cuam tshuam nrog ntau yam kab mob thiab kev laus ntxov ntxov (, ).
Cov kev noj haus yog xav kom txo tau cov kev pheej hmoo ntawm qee yam mob qog noj ntshav, kab mob plawv, ntshav qab zib hom 2, kev laus, thiab tiv thaiv koj lub hlwb los ntawm cov kab mob degenerative (, , , , ).
Gooseberries yog qhov zoo tshaj plaws ntawm antioxidants, nrog rau cov vitamin C, me me ntawm vitamin E, thiab phytonutrients (, ).
Nroj tsuag tsim phytonutrients kom noj qab nyob zoo thiab tiv thaiv lub hnub thiab kab puas tsuaj.
Qee cov phytonutrients pom hauv gooseberries muaj xws li (, , , ):
- Flavonol. Cov no yog txuas rau lub plawv noj qab haus huv thiab tej zaum yuav muaj tshuaj tua kab mob, mob qog noj ntshav thiab mob stroke-txo cov teebmeem. Lub ntsiab hom ntawm gooseberries yog quercetin, myricetin, kaempferol thiab isorhamnetin (, , , , ).
- Anthocyanins. Cov tebchaw no yog cov xim xim ntawm cov txiv hmab txiv ntoo thiab lawv muaj feem xyuam nrog lub qhov muag thiab kev nco, kev nco zoo, kev laus noj qab haus huv, thiab kev pheej hmoo ntawm qee yam qog noj ntshav (, ).
- Aromatic acids. Hauv gooseberries, cov no suav nrog caffeic, chlorogenic, coumaric, hydroxybenzoic thiab ellagic acid.
- Organic acids. Lawv muaj lub luag haujlwm rau cov txiv hmab txiv ntoo saj thiab tuaj yeem txo koj txoj kev pheej hmoo ntawm mob stroke thiab Alzheimer's kab mob (, )
txoj kev Gooseberries yog nplua nuj nyob rau hauv antioxidants, xws li phytonutrients thiab vitamins E thiab C, uas yuav pab tiv thaiv koj lub hlwb thiab tiv thaiv kev laus, hom 2 mob ntshav qab zib, mob cancer thiab kab mob plawv.
4. Tej zaum yuav pab tswj cov ntshav qab zib
Cov ntshav qab zib siab yog txuas rau hom 2 mob ntshav qab zib, kab mob plawv, mob stroke, dementia thiab ntau yam kab mob (, , ).
Gooseberries muaj ntau yam khoom uas tuaj yeem pab tau.
Ua ntej, lawv muaj fiber ntau, uas ua rau qeeb cov piam thaj hauv koj cov hlab ntsha, tiv thaiv qib ().
Tsis tas li ntawd, cov kev tshawb fawb-tube qhia tau hais tias gooseberry extract yog alpha-glucosidase inhibitor. Qhov no txhais tau hais tias nws khi rau cov enzymes tshwj xeeb hauv koj cov hnyuv, tiv thaiv lawv los ntawm kev txav cov piam thaj los ntawm koj lub plab mus rau hauv koj cov hlab ntsha ().
Thaum kawg, gooseberries muaj chlorogenic acid, uas tuaj yeem ua rau qeeb qhov nqus ntawm carbohydrates thiab pab txo cov ntshav qab zib tom qab noj mov starchy ().
Txawm li cas los xij, txawm tias muaj txiaj ntsig zoo, kev tshawb fawb ntxiv rau cov txiaj ntsig ntawm gooseberries ntawm cov ntshav qab zib yog xav tau.
txoj kev Gooseberries muaj fiber ntau thiab chlorogenic acid, uas yuav pab tau qeeb lossis tiv thaiv kev nqus cov piam thaj rau hauv koj cov hlab ntsha, txawm tias xav tau kev tshawb fawb ntxiv.
5. Tej zaum yuav tiv thaiv koj lub hlwb
Qee cov kab mob hlwb degenerative txuas nrog cov hlau ntau dhau hauv cov hlwb.
Cov qib hlau qis tuaj yeem txhawb kev tsim cov dawb radicals, uas yog cov molecules uas ua rau koj lub hlwb puas. Koj lub hlwb hlwb tshwj xeeb yog nplua nuj nyob hauv cov hlau, ua rau lawv yooj yim rau kev puas tsuaj ().
Gooseberries yog ib tug natural qhov chaw ntawm cov organic acids, muab 11 mus rau 14 mg ntawm citric acid nyob rau hauv 100 mg ntawm txiv hmab txiv ntoo. Citric acid thaiv kev tsim cov hlau hauv cov hlwb thiab tau pom tias txo qis kev pheej hmoo ntawm cov kab mob xws li Alzheimer's thiab mob stroke yog tias noj tsis tu ncua (, ).
Cov tshuaj antioxidants thiab phytonutrients hauv gooseberries kuj tau xav tias muaj txiaj ntsig zoo rau cov kab mob muaj hnub nyoog thiab txo qhov kev pheej hmoo ntawm mob stroke. Txawm li cas los xij, xav tau kev tshawb fawb ntxiv (, , , ).
txoj kev Gooseberries yog nplua nuj nyob rau hauv citric acid, phenols thiab antioxidants, uas yog txuas mus rau ib tug txo txoj kev pheej hmoo ntawm lub hnub nyoog ntawm cov kab mob hlwb, xws li Alzheimer's kab mob thiab mob stroke.
6. Tej zaum yuav muaj kev tiv thaiv kab mob cancer
Kev noj zaub mov nplua nuj nyob rau hauv berries, phytonutrients thiab antioxidants yog txuas mus rau txo kev pheej hmoo ntawm qee yam mob qog noj ntshav (, , , ).
Qee cov ntsiab lus paub hauv gooseberries yog folate, phenolic compounds, thiab vitamins C thiab E ().
Cov as-ham no yog xav kom txo qis, nruab nrab, thiab kho kev puas tsuaj los ntawm oxidative kev nyuaj siab thiab tej zaum yuav ua rau kev loj hlob ntawm mob qog noj ntshav ().
Piv txwv li, kev sim-tube thiab tsiaj kev tshawb fawb qhia tias anthocyanins inhibit qhov kev loj hlob ntawm cov qog nqaij hlav cancer thiab yuav txo tau qhov kev pheej hmoo ntawm qee yam qog nqaij hlav, nrog rau txoj hnyuv, pancreatic, thiab mis (, ).
Txawm li cas los xij, kev tshawb fawb ntxiv yog xav tau los txiav txim siab qhov cuam tshuam ntawm gooseberries rau mob qog noj ntshav.
txoj kev Gooseberries yog nplua nuj nyob rau hauv antioxidants thiab polyphenols, xws li anthocyanins, uas yuav tua thiab txo cov kev pheej hmoo ntawm qee yam mob qog noj ntshav.
7. Zoo rau koj lub siab
Kev noj zaub mov nplua nuj nyob rau hauv cov txiv hmab txiv ntoo zoo li berries yog txuam nrog kev pheej hmoo ntawm kab mob plawv ().
Gooseberries muaj ntau cov as-ham, suav nrog antioxidants thiab potassium.
Antioxidants txhim kho lub plawv noj qab haus huv los ntawm kev tiv thaiv oxidation ntawm LDL (phem) cov roj cholesterol hauv koj cov ntshav, txheej txheem uas ua rau koj muaj kev pheej hmoo mob plawv ().
Tsis tas li ntawd, phytonutrients zoo li flavonols thiab anthocyanins pab txo cov ntshav siab thiab txhim kho cov hlab ntsha, uas tuaj yeem txo qhov kev pheej hmoo ntawm kab mob plawv (, , ).
Thaum kawg, potassium yog qhov tseem ceeb rau qhov zoo. Nws pab tswj lub plawv dhia tsis tu ncua thiab ntshav siab thiab cuam tshuam nrog txo kev pheej hmoo ntawm mob plawv thiab mob stroke ().
txoj kev Gooseberries muaj cov tshuaj tua kab mob plawv zoo, polyphenols, thiab potassium, uas pab ua kom koj lub plawv ua haujlwm zoo thiab tuaj yeem txo koj txoj kev pheej hmoo ntawm kab mob plawv.
8. Yooj yim ntxiv rau koj noj
Rau kev noj qab haus huv ntau tshaj plaws, gooseberries yog qhov zoo tshaj plaws nyiam nyoos.
Lawv tsw txawv los ntawm iab mus rau kuj qab zib, yuav luag zoo li me ntsis overripe. Lub riper txiv hmab txiv ntoo, qhov sweeter nws ua.
Qee cov gooseberries yog tart heev, yog li yog tias koj xav noj lawv tshiab, nrhiav ntau yam qab zib, xws li Whinham's Industry, Captivator lossis Martlet.
Ua ntej noj cov berries, koj yuav tsum tau ntxuav thiab npaj lawv. Cov neeg feem coob nyiam txiav hauv qab thiab sab saum toj ntawm cov txiv hmab txiv ntoo, vim nws tuaj yeem saj me ntsis woody.
Thaum npaj, koj tuaj yeem noj gooseberries ntawm lawv tus kheej ua khoom noj txom ncauj. Koj tuaj yeem ntxiv lawv rau hauv cov txiv hmab txiv ntoo zaub xam lav, siv lawv ua ib qho topping ntawm cereal lossis yogurt, los yog pov rau hauv lub caij ntuj sov tshiab.
Gooseberries kuj tseem siv rau hauv cov tais diav uas siav thiab ci, xws li tarts, tarts, chutneys, compote, jams thiab syrups. Txawm li cas los xij, nco ntsoov tias cov tais diav no feem ntau muaj , thiab ua noj ua rau puas tsuaj ntau ntawm cov txiaj ntsig antioxidants thiab phytonutrients.
txoj kev Gooseberries yog qhov zoo tshaj plaws nyiam tshiab thiab tuaj yeem noj ib leeg lossis ntxiv rau cov nplej, yogurt, zaub nyoos, lossis ntau yam tais diav. Siav gooseberries tej zaum yuav tsis muaj txiaj ntsig zoo tib yam rau kev noj qab haus huv vim tias qee cov as-ham yuav raug rhuav tshem.
Cov kab hauv qab
Gooseberries yog cov txiv hmab txiv ntoo uas muaj calorie tsawg, uas muaj cov vitamins, minerals thiab antioxidants.
Txawm hais tias kev tshawb fawb ntawm gooseberries tshwj xeeb yog txwv, ntau cov as-ham muaj nyob hauv cov berries tau txuas rau cov txiaj ntsig tseem ceeb ntawm kev noj qab haus huv.
Cov no suav nrog cov ntshav qab zib qis, cov roj cholesterol thiab ntshav siab, nrog rau txo qis kev pheej hmoo ntawm mob qog noj ntshav, ntshav qab zib mellitus, kab mob plawv thiab hnub nyoog ntsig txog kab mob hlwb.
Gooseberries yog cov txiv hmab txiv ntoo zoo thiab noj qab haus huv kom suav nrog hauv koj cov zaub mov ua khoom noj txom ncauj lossis cua ntxiv rau pluas noj.
