Mefuta e 25 e fapaneng ea monokotsoai (le hore na ke hobaneng ha o lokela ho ja o mong le o mong oa ona)

Mabitso A Makaletseng A Bana

Floor:

Letsatsi La Tsoalo:

Romella

Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang

Ha u tsebe li-blueberries, fragole , maberebere a matsó le tse tala . Empa na u ne u tseba hore ho na le mefuta e mengata ea monokotšoai lefatšeng? Haeba u tsamaea ka moelelo oa botanical—hore monokotšoai ke tholoana e se nang sekoti, e nama e hlahisoang ka palesa e le ’ngoe e nang le mahe a bomme—ntho e ’ngoe le e ’ngoe ho tloha ho libanana ho ea ho pepere ho isa ho mahapu e oela tlas’a tlhaloso eo. Kahoo, ka moelelo o pharaletseng hakaalo, ke eng ke monokotšoai, ha e le hantle? Ka mantsoe a mang, re tloaetse ho sebelisa lentsoe monokotsoai bakeng sa litholoana tse nang le limatlafatsi tse ngata, tse lero, tse chitja, tse nama e bonolo. Ka kakaretso li na le peo, hammoho le li-antioxidants tse ngata, livithamini le liminerale tse ka matlafatsang mohopolo oa hau, tsa fokotsa ho ruruha le tse ling. Mona ke mefuta e 25 ea monokotšoai oo u ka o sebelisang ka har'a thepa e halikiloeng, jeme, li-smoothies le ho feta.

RELATED: Mefuta e 25 ea liapole bakeng sa ho baka, ho snacking kapa ho fetola cider

1. Fragola

Lebitso la mahlale: Fragaria x ananassa

Latsoa: e monate, e lero, e na le asiti hanyane

Melemo ea bophelo bo botle: Tlisa li-antioxidant, polyphenol le li-anti-inflammatory perks. Ka lebaka la li-flavonoids tse ngata (e leng metsoako ea tlhaho e fumanoang limela tse sireletsang 'mele khahlanong le chefo ea letsatsi le letsatsi), ho ja. fragole ka linako tsohle ho ka thusa ho thibela ho fokotseha ha kelello. U ka ja ho feta feela lijo monokotsoai , hape: Litlhōrō tsa fragola (aka makhasi) a 'nile a pakoa hore a thusa ho se utloise bohloko ha mala le bohloko ba manonyeletso. Leka ho tšela metsi kapa asene ka makhasi a fragola, u li lahlele ka smoothie kapa u li tšele ka metsing a phehiloeng ho etsa tee.

Mekhoa ea ho pheha: Overnight Oats with Chocolate le Strawberries , Cold Soba Noodle Salad with Strawberries , Strawberry Pie with Strawberry Crust

2. Blueberry

Lebitso la mahlale: Cyanococcus

Latsoa: monate, lipalesa, ka linako tse ling bolila

Melemo ea bophelo bo botle: Li-blueberries li na le bophelo bo botle ba pelo potasiamo , folate, fiber le vithamine C. Joaloka fragole, blueberries ithorisa ka bongata ho matlafatsa mohopolo li-antioxidants le li-anti-inflammatory properties. Liphuputso li bontša hore ba ka 'na ba liehisa botsofali ba kelello hape, ka lebaka la maemo a bona a phahameng a flavonoid.

Mekhoa ea ho pheha: Blueberry-Ginger Smoothie , Skillet Blueberry Cornbread , Grilled Angel Food Cake with Blueberry Sauce

3. Raspberry

Lebitso la mahlale: Rubus idaeus

Latsoa: tart-monate

Melemo ea bophelo bo botle: Ha se feela hore li-raspberries li na le ligrama tse 8 tsa fiber ka ho sebeletsa, empa li tletse mefuta e fapaneng ea li-antioxidants le li-phytonutrients tse khahlanong le ho ruruha. Lipatlisiso li bontša hore li ka thusa ho laola hantle lefu la tsoekere la mofuta oa 2 le botenya. Makhasi a tsona a boetse a jere thepa ea pholiso e 'nileng ea sebelisoa ho fokotsa litla-morao tsa bokhachane ka lilemo tse makholo, ho kenyeletsa le ho nyekeloa ke pelo le ho hlatsa. Tee ea lekhasi la raspberry e khubelu e touted ho matlafatsa popelo, khutsufatsa pelehi, ho fokotsa mathata le ho thibela ho tsoa mali ka mor'a ho pepa.

Mekhoa ea ho pheha: Sourdough e nang le Cheese ea Cottage e Shapuoa le Raspberry Chia Jam , Raspberry Soufflé , Raspberry Prosecco Ice Pops

4. Blackberry

Lebitso la mahlale: Rubus

Latsoa: tart-monate, ka nako e 'ngoe e bolila

Melemo ea bophelo bo botle: Komiki e le 'ngoe ea maberebere a matsó e na le hoo e ka bang 2 dikgerama tsa protheine le ligrama tse 8 tse khahlehang tsa fiber. Tšebeliso e 'ngoe le e' ngoe e boetse e na le halofo ea tekanyo ea hau ea letsatsi le letsatsi ea vithamine C, hammoho le li-antioxidants le li-polyphenols tse matlafatsang boko.

Mekhoa ea ho pheha: Cheese e halikiloeng ea Blackberry-Peach , Berry Galette , Blackberry Plum Upside-Down Cake

5. Cranberry

Lebitso la mahlale: Mofuta o mong oa vaccinium Oxycoccus

Latsoa: tart, babang

Melemo ea bophelo bo botle: Cranberries li na le li-antioxidants tse ngata ebile li na le li-anti-inflammatory properties. Tšebeliso ea kamehla ea cranberries e tala e tlalehoa e matlafatsa bophelo bo botle ba moroto, tsamaiso ea lijo le sesole sa 'mele. Li ka boela tsa fokotsa kotsi ea hau ea mofetše, liso le mafu a fokolisang a bakoang ke tšenyo ea lisele.

Mekhoa ea ho pheha: 5-Metsoako ea Sauce ea Cranberry ea Red-Wine, Brie e Baked with Cranberries le Pomegranate, Balsamic Cranberry Roast Chicken

6. Boysenberry

Lebitso la mahlale: Rubus ursinus x Rubus idaeus

Latsoa: e monate, e monate, e palesa

Melemo ea bophelo bo botle: Li-boysenberry-sefapano se pakeng tsa raspberry, blackberry, dewberry le loganberry-li tletse fiber, divithamini le liminerale. Lipatlisiso li bontša hore li ka thusa ho fokotsa khatello ea mali le ho thusa ho thibela ho monya mafura ka mpeng ea mala. Kaha li na le li-antioxidants tse ngata joalo ka monokotsoai o mong, li-boysenberries li ka u thusa ho boloka boko bo phetseng hantle le ho sireletsa khahlanong le botsofali ba kelello, tšenyo ea lisele le Alzheimer's.

Mekhoa ea ho pheha: Jelly ea Boysenberry , Pie ea Boysenberry , Cheesecake ea Boysenberry

7. Lingonberry

Lebitso la mahlale: Vaccinium vitis-idaea

Latsoa: bolila, bo monate hanyane

Melemo ea bophelo bo botle: Joalo ka monokotšoai o mongata, li-lingonberry li na le li-antioxidants tse ngata, li-flavonoids le li-anti-inflammatory agents. Sejo se le seng se ja lijo tse monate 139 lekholong ea manganese ea hau e khothaletsoang letsatsi le leng le le leng, e leng diminerale e thusang 'mele ho theha lisele tse hokahaneng, masapo le lihormone. Lingonberries li ka boela tsa thusa ka mala, mahlo le pelo, ho khothalletsa maemo a tsoekere a mali le ho laola boima ba 'mele.

Mekhoa ea ho pheha: Li-meatball tsa Sweden tse nang le Soso ea Lingonberry , Jam ea lingonberry , Herring e halikiloeng ka Lingonberries

8. Elderberry

Lebitso la mahlale: Sambucus

Latsoa: tart-monate, mobu, e khanyang

Melemo ea bophelo bo botle: Li-elderberries, tse hōlang sefateng se le seng le lipalesa tsa khale, li ratoa haholo ka lebaka la thepa ea tsona ea ho itšireletsa mafung. Sirapo ea Elderberry, tee le li-supplement li reretsoe ho khutsufatsa sefuba le ho fokotsa matšoao a phefumoloho a tlang le bona. Li na le li-antioxidants, livithamine A le C le liminerale tse kang potasiamo, phosphorus, tšepe le koporo, kahoo ha ho makatse hore ebe li 'nile tsa sebelisoa e le moriana ka lilemo tse makholo.

Mekhoa ea ho pheha: Sirapo ea Elderberry , Jam ea Elderberry , Elderberry-Almond Pie

9. Huckleberry/Bilberry

Lebitso la mahlale: Vaccinium

Latsoa: bolila, baba, monate

Melemo ea bophelo bo botle: Li-huckleberries li tšoana le li-blueberries ka ponahalo empa li na le tsoekere e fokolang, kahoo li na le tatso e babang. Li na le fiber e ngata, livithamini A, B le C, li-antioxidants le tšepe. Li-huckleberries li boetse li tsejoa ka bokhoni ba tsona ba ho k'holeseterole e tlase le ho sireletsa 'mele khahlanong le lefu la pelo, methapo ea varicose, glaucoma le ho senyeha ha mesifa.

Mekhoa ea ho pheha: Sehlahla sa feiga sa Huckleberry , Salmon e halikiloeng ka Huckleberry Relish , Lemon Huckleberry Tea Cake

10. Goji Berry/Wolfberry

Lebitso la mahlale: Lycium barbarum

Latsoa: e monate ha e le tala; e monate ebile e baba hanyane ha e omisitsoe

Melemo ea bophelo bo botle: Ho tloha Asia, monokotšoai oa goji o 'nile oa sebelisoa meriana ea setso ea Machaena, Korea, Vietnamese le Majapane ho tloha bonyane lekholong la boraro la lilemo. Hangata li rekisoa li omisitsoe U.S. 'me li sebelisoa e le a lijo tsa bophelo bo botle , ka lebaka la ho ba le li-amino acid tse 19. Monokotšoai oa Goji o boetse o na le lithane tse ngata tsa tšepe, zinki, calcium le li-antioxidants.

Mekhoa ea ho pheha: Green Smoothie Bowl , Peo le Goji Berry Granola , Butternut e halikiloeng le salate ea Goji Berry Superfood

11. Black Mulberry

Lebitso la mahlale: Botsho bo eketsehileng

Latsoa: tart-monate, lehong

Melemo ea bophelo bo botle: Ho tšoana le monokotšoai o motšo, li-mulberries tse ntšo li ntle haholo bakeng sa liphae le jeme, 'me li tumme haholo ka kichineng ea Amerika Boroa. Li tletse li-antioxidants le polyphenols, tse ka u thusang ho boloka k'holeseterole e ntle le bophelo bo botle ba pelo, hammoho le ho thibela botenya. Li-mulberries li ka boela tsa ntlafatsa tsoekere ea mali le ho fokotsa kotsi ea kankere ka ho fokotsa tšenyo ea oxidative liseleng tsa hau le liseleng.

Mekhoa ea ho pheha: Tart ea Mulberry e nang le cardamom le pepere e ntšo , Kokonate Rice Pudding e nang le Mint Mulberry Compote , Rustic Mulberry le Galette ea Strawberry

12. Black Currant

Lebitso la mahlale: blackcurrant

Latsoa: tart le mobu ha e le tala; monate ha o omisitsoe

Melemo ea bophelo bo botle: Tsena li tsejoa ka ho matlafatsa tšebetso ea liphio, bophelo bo botle ba mahlo le ho itšireletsa mafung. Li-currants tse ntšo li boetse li phahame ho feta li-anthocyanins ho feta li-currants tse khubelu, e leng mofuta oa flavonoid eo ho 'nileng ha boleloa hore e thusa ho fokotsa khatello ea mali, ho thibela lefu la tsoekere, ho ntlafatsa pono, ho fokotsa kholo ea lisele tsa kankere le tse ling.

Mekhoa ea ho pheha: Currant e Ntšo le Walnut e Kentsoeng Brie e Bakiloeng , Jam e bonolo ea Black Currant , Lemon le Black Currant Stripe Cake

13. Gooseberry

Lebitso la mahlale: Ribes uva-crispa

Latsoa: acidic, bolila, monate

Melemo ea bophelo bo botle: Fiber, livithamini, li-antioxidants, oh! Tsena ke tse ling tsa monokotšoai o bolila ka ho fetesisa oo u ka o jang, empa litaba tsa ona tsa phytonutrient tse thibelang ho ruruha li etsa hore li be le boleng ba pucker. Li-Gooseberries e boetse e na le palo e tiileng ea chlorogenic acid, e ka thusang ho laola maemo a tsoekere ea mali, hammoho le koporo, manganese le potasiamo. Ka tloaelo, ha gooseberry e lefifi, e na le anthocyanin e phahameng.

Mekhoa ea ho pheha: Cape Gooseberry Pie e nang le Mile-High Meringue , Jam ea Gooseberry , Li-Tartlets tsa Gooseberry-Blueberry

14. Acai Berry

Lebitso la mahlale: Euterpe oleracea

Latsoa: monate, mobu, tart

Melemo ea bophelo bo botle: Ka lebaka la protheine ea eona le fiber, açai e bohlokoa bakeng sa ho matlafatsa matla le ho u boloka u tletse. (Menyetla ke hore u lekile sekotlolo sa açai se sejoale-joale kapa smoothie, kapa esita le phofo ea açai.) E boetse e amahanngoa le ho ntlafatsa. phallo ea mali le ho thibela mali, kaha ho nahanoa hore e sebetsa e le mofuta oa mali a tlhaho a masesaane a khathollang methapo ea mali. Superfruit ea Brazil le eona e tletse li-antioxidants (makhetlo a mararo palo e fumanoang ho blueberries, ho ba hantle) mme e ka thusa ho matlafatsa ts'ebetso ea boko le k'holeseterole e phetseng hantle.

Mekhoa ea ho pheha: Chokolete e Lefifi Açai Smoothie Bowl , Açai-Banana Sorbet , Tsokolate Açai Ice Box Cake

15. Hardy Kiwi / Kiwi Berry / Gooseberry ea Siberia

Lebitso la mahlale: Actinidia arguta

Latsoa: tart, monate, monko o monate

Melemo ea bophelo bo botle: Li-cutlets tsena li latsoa joaloka kiwi e fokolang, e rarahaneng feela le e nang le asiti (le hoja e ntse e etsa sebaka se tiileng bakeng sa li-kiwi tse tloaelehileng lijong tse ngata). Li-monokotsoai tsa Kiwi li pakiloe e na le livithamini, fiber, magnesium, potasiamo le antioxidants, feela joaloka boholo ba monokotsoai lethathamong lena. E mong ea sebeletsang oa ithorisa 120 lekholong ea vithamine ea C e khothalletsoang letsatsi le letsatsi, hammoho le ligrama tse 2 tsa protheine le ligrama tse 8 tsa fiber.

Mekhoa ea ho pheha: Salate ea raspberry ea Kiwi Berry , Kiwi Berry Martini , Yogurt e phethahetseng ea Kiwi Berry

16. Salmonberry

Lebitso la mahlale: Rubus spectabilis

Latsoa: lipalesa, monate

Melemo ea bophelo bo botle: E tsoaletsoe Alaska le Canada, salmonberry e shebahala joaloka raspberry e boputsoa kapa e 'mala oa lamunu. Joalo ka monokotšoai o mong, li na le fiber e tiileng empa li na le lik'hilojule tse tlase, kahoo li tla u boloka u khotše ntle le ho u imetsa. Li boetse li na le li-polyphenols tse ngata, tse etsang hore e be tse ntle bakeng sa tlhokeho ya dijo , bophelo bo botle ba pelo le ho loantša lefu la tsoekere.

Mekhoa ea ho pheha: Keke ea salmonberry , Pie ea salmonberry , Jam ea salmon

17. Saskatoon Berry/Juneberry

Lebitso la mahlale: Amelanchier alnifolia

Latsoa: monate, nutty, earthy

Melemo ea bophelo bo botle: Li shebahala li tšoana haholo le li-blueberries empa li le bonolo ebile li le khubelu ka 'mala. E tsoaletsoe Alaska, Canada Bophirimela le likarolo tse ling tsa U.S., monokotšoai oa saskatoon o ruile li-antioxidants le ho etsa limakatso khahlanong le ho ruruha le ramatiki. Li sebelise ho matlafatsa tšebeliso ea hau ea magnesium, tšepe, potasiamo, calcium, koporo le tse ling.

Mekhoa ea ho pheha: Saskatoon Berry Butter Tarts , Saskatoon Berry Cream Cheese Crumb Cake , Saskatoon Crisp

18. Cloudberry

Lebitso la mahlale: Rubus chamaemorus

Latsoa: lipalesa, tart, monate hanyenyane

Melemo ea bophelo bo botle: Monokotšoai ona o motle o khona ho mamella boemo ba leholimo bo batang joalo ka sethatho, ebang o ntse o hola Maine, Scandinavia kapa esita le Arctic Circle. Ke leboha bongata ba bona li-antioxidants , li-cloudberries li amahanngoa le ho matlafatsa masapo, ho loantša phokolo ea mali le ho tlosa chefo 'meleng. Li boetse li na le protheine e ngata ha li bapisoa le monokotsoai o mong, li ithorisa ka hoo e ka bang ligrama tse 3 ka ho sebeletsa.

Mekhoa ea ho pheha: Cake ea Cardamom e nang le Cloudberry Cream , Li-oranges tse nang le Orange Sorbet le Cloudberry Jam , Cloudberry Ice Cream

19. Bearberry

Lebitso la mahlale: Arctostaphylos uva-ursi

Latsoa: e omme ebile e lerootho ha e le tala; monate ha o phehiloe

Melemo ea bophelo bo botle: Le hoja ka tlhaho e fumaneha libakeng tsa arctic le subarctic ho pota lefatše, li-bearberries li ka lengoa ho pholletsa le matsoalloa a US a sebelisitsoeng. makhasi a bearberry ka meriana ea setso ka nako e telele, kaha ho lumeloa ho imolla ntho e 'ngoe le e' ngoe ho tloha hloohong ho ea ho majoe a liphio ho ea mokokotlong. Li 'nile tsa boela tsa sebelisoa ho phekola senya le tšoaetso ea moroto .

Mekhoa ea ho li Sebelisa: Omisa makhasi bakeng sa tee, pheha monokotšoai ka har'a soso kapa u e kenye linthong tse halikiloeng joalo ka li-muffin, likuku kapa scones.

20. Red Mulberry

Lebitso la mahlale: Morus rubra

Latsoa: monate, tart hanyane

Melemo ea bophelo bo botle: Ho tšoana le li-mulberries tse ntšo tse tšoanang le li-blackberries, li-mulberries tse khubelu li shebahala joaloka li-raspberries tse telele. Tsa bona fiber Likahare li ka u thusa ho boloka boemo bo botle ba k'holeseterole le tsamaiso ea tšilo ea lijo, athe tšepe e ngata le vithamine C li ka thusa letlalo, tsa fokotsa kotsi ea lefu la pelo le ho theola khatello ea mali. Tee e entsoeng ka makhasi a monokotšoai e ka boela ea thusa ho theola tsoekere maling le ho fokotsa ho ruruha.

Mekhoa ea ho pheha: Pie ea Mulberry , Jam ea Mulberry , Li-pancake tsa Mulberry

21. Kaperberry

Lebitso la mahlale: Capparis spinosa

Latsoa: tangy, herbal, bohale

Melemo ea bophelo bo botle: Capers ke lithunthung tsa lipalesa tse khethiloeng tsa Mediterranean caper bush. Haeba u lumella li-buds hore li hōle ho e-na le ho li khetha pele ho nako, li tla hōla ho ba li-caperberries. Li-caperberries li na le li-antioxidants tse ngata, tšepe, k'halsiamo le livithamini A, B2 le K. Li ne li sebelisoa mehleng ea boholo-holo e le meriana le moriana. aphrodisiac .

Mekhoa ea ho pheha: Feta e phehiloeng ka Dill, Caper Berries le Citrus, Nama ea khomo e halikiloeng, pepere e halikiloeng le Caper Berries , Sea Bass e nang le Caper Berries, Green Olives le Meyer Lemon

22. Chokeberry

Lebitso la mahlale: Aronia

Latsoa: omile, baba, bohale

Melemo ea bophelo bo botle: Li-chokeberries ke tse ling tsa tse babang ka ho fetesisa, ka lebaka la bohlokoa ba tsona li-tannins . Joalo ka khalase ea tannic veine e khubelu , li tla siea molomo oa hao o omme. Ha li phehiloe kapa li phehoa, ha li na bohloko haholo. Ba bang lithuto bontša hore chokeberries ke e 'ngoe ea tse molemo ka ho fetisisa bakeng sa bophelo bo botle ba pelo,' me li-antioxidants tsa tsona li thusa ho fokotsa ho ruruha, khatello ea mali le k'holeseterole.

Mekhoa ea ho pheha: Salate ea Aronia Berry e nang le Squash le Limela tsa Brussels , Aronia-Açai Sorbet , Pie ea Aronia Blueberry

23. Chokecherry

Lebitso la mahlale: Prunus virginiana

Latsoa: babang, astringent, tart

Melemo ea bophelo bo botle: Ha ea lokela ho ferekanngoa le chokeberries, chokecherries e tletse li-antioxidants tse loantšang mafu le flavonoids, hammoho le quinic acid, e thoholetsoang bakeng sa ho thibela tšoaetso ea moroto. Lipatlisiso li bontša hore quinic acid e boetse e amahanngoa le ho ntlafatsa phallo ea mali le mosebetsi oa methapo ea mali. Matsoalloa a Amerika a ne a sebelisa tee ea chokecherry ho phekola mafu a kang sefuba, lefuba le letšollo, athe monokotšoai o ne o jeoa o le tala ho thusa tšilo ea lijo.

Mekhoa ea ho pheha: Jelly ea chokecherry , Chokecherry Coulis Ka Khoeli

24. Red Currant

Lebitso la mahlale: Li-Ribes tse khubelu

Latsoa: tangy, tart, monate hanyane

Melemo ea bophelo bo botle: Li-currants tse khubelu li na le li-antioxidants tse ngata, flavonoids le vithamine B , e thusang ho sireletsa lisele tsa ’mele le ho thibela lefu la tsoekere le apoplexy. Joaloka li-currants tse ntšo, li-currants tse khubelu li thusa tsamaiso ea 'mele ea ho itšireletsa mafung le ea ho phefumoloha' me li ruile fiber .

Mekhoa ea ho pheha: Red Currant le Mint Jelly , Red Currant Clafoutis , Vanilla Panna Cotta e nang le Red Currant le Raspberry Coulis

25. Dewberry

Lebitso la mahlale: Rubus flagellaris

Latsoa: tart, e monate hanyane, e baba hanyane

Melemo ea bophelo bo botle: Tsena monokotsoai o motsho o hlaha hola lifateng tsa morara tse telele ho pholletsa le Pacific Leboea-Bophirima 'me u latsoe ho tšoana le monokotšoai oo u o tsebang le oo u o ratang, o monate le o babang. Li na le palo e kholo ea vithamine A le C, magnesium, zinki le koporo. Potasiamo ea li-dewberries le eona e ka thusa ho theola khatello ea mali.

Mekhoa ea ho pheha: Jelly ea Dewberry , Dewberry Cobbler , Likotlolo tsa Dewberry-Lemon

RELATED: Mefuta e 10 ea Lilamunu bakeng sa Juicing, Snacking le Tsohle tse Pakeng

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Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang