25 Ituaiga Eseese o Berries (ma pe aisea e tatau ai ona e 'ai i latou taʻitasi)

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Lafo Mai Ia Te AʻU I Le Imeli Faaali I Luga O Le Tulaga

E te le fou i blueberries, strawberries , vineka ma rasipi . Ae na e iloa o loʻo i ai le tele o le tele o ituaiga berry eseese i le lalolagi? Afai e te alu i le uiga o le laau—o le vine o se fua e leai se lua, fua aano e maua mai i le fuga e tasi e iai le ovary e tasi—o mea uma lava mai fa'i i chili pepa ma meleni e pau i lalo o lena faauigaga. O lea, faatasi ai ma se uiga e lautele, o le a o se vine, moni? E masani ona tatou fa'aogaina le upu berry mo fuala'au 'oloa, sua, lapotopoto, vaivai. E masani ona iai fatu, faʻatasi ai ma le tele o antioxidants, vitamini ma minerale e mafai ona faʻaleleia lou mafaufau, faʻaitiitia le mumū ma isi mea. O ituaiga vine nei e 25 e fa'aoga i mea tao tao, siamu, mea suamalie ma isi.

FESOASOANI: 25 Ituaiga apu mo le taoina, meaai mama pe Liua i le cider

1. Strawberi

Igoa faasaienisi: Fragaria x ananassa

Tofo: suamalie, sua, sina acidic

Fa'amanuiaga ile soifua maloloina: Aumai le antioxidant, polyphenol ma fa'amanuiaga anti-inflammatory. Ona o le tele o latou flavonoids (o mea masani ia o loʻo maua i laʻau e puipuia ai le tino mai toxins i aso uma), 'ai. strawberries i taimi masani e mafai ona fesoasoani e taofia le pa'u o le mafaufau. E mafai ona e 'ai e sili atu nai lo na o le fua , fo'i: Strawberry pito i luga (o laulaau) ua faʻamaonia e fesoasoani i le manava faʻalavelave ma tiga faʻatasi. Taumafai e fa'ainu le vai po'o le vineka i lau la'au strawberries, togi i totonu o se lamolemole po'o le tu'u i le vai fa'apuna e fai ai lauti.

Resepi: Oats i le po ma sukalati ma strawberries , Salati Soba malulu ma Strawberries , Strawberry Pie ma Strawberry Crust

2. Blueberry

Igoa faasaienisi: Cyanococcus

Tofo: suamalie, fuga, o nisi taimi e oona

Fa'amanuiaga ile soifua maloloina: Blueberries e tumu i le fatu-soifua maloloina potassium , folate, fiber ma vaitamini C. E pei o strawberries, fuamoa mimita tele fa'atupu manatua antioxidants ma mea e tetee i le inflammatory. O suʻesuʻega e faʻaalia e ono faʻatuai ai foi le matua o le mafaufau, faʻafetai i le maualuga o le flavonoids.

Resepi: Blueberry-Ginger Smoothie , Skillet Blueberry Cornbread , Kuki Mea'ai Agelu Fa'a'u ma Sau Blueberry

3. Rasipi

Igoa faasaienisi: Rubus idaeus

Tofo: suamalie suamalie

Fa'amanuiaga ile soifua maloloina: E le gata o raspberries e 8 kalama o alavalava i le tautua, ae o loʻo faʻapipiʻiina i antioxidants eseese ma anti-inflammatory phytonutrients. Fa'aaliga su'esu'e e mafai ona latou fesoasoani e pulea lelei le ma'i suka ituaiga-2 ma le puta. O latou laulaau o loʻo faʻatumuina foi i mea faʻamalolo na faʻaaogaina e faʻaitiitia ai aʻafiaga o le maitaga mo le tele o seneturi, e aofia ai le faufau ma le puaʻi. Lau lauti lanumumu mumu o lo'o ta'ua e fa'amalosia ai le manava, fa'apu'upu'u le fanau, fa'aitiitia fa'alavelave ma puipuia le tafe toto.

Resepi: Sourdough with Whipped Cottage Cheese ma Raspberry Chia Jam , Raspberry Souffle , Raspberry Prosecco Ice Pops

4. Blackberry

Igoa faasaienisi: Rubus

Tofo: suamalie suamalie, o nisi taimi e oona

Fa'amanuiaga ile soifua maloloina: Tasi ipu o vineka o lo'o iai pe tusa ma le 2 kalama o polotini ma se mata'ina 8 kalama o alava. O au'au'au ta'itasi fo'i e maua ai le afa o lau aofa'i o vaitamini C fautuaina i aso ta'itasi, fa'apea fo'i ma antioxidants ma polyphenols e fa'aleleia ai le fai'ai.

Resepi: Blackberry-Peach Grilled Cheese , Berry Galette , Blackberry Plum Kuki Upside-Down

5. Cranberry

Igoa faasaienisi: Vaccinium subgenus Oxycoccus

Tofo: oona, oona

Fa'amanuiaga ile soifua maloloina: Cranberries e mauoa i antioxidants ma e iai mea e tetee ai i le mumū. Fa'aaoga masani o cranberries mata ua lipotia mai e faʻaleleia ai le soifua maloloina o le urinary tract, digestive system and immune system. E mafai fo'i ona fa'aitiitia lou lamatiaga i le kanesa, papala ma fa'ama'i degenerative e mafua mai i le fa'aleagaina o sela.

Resepi: 5-Ingredient Red-Wine Cranberry Sauce , Baked Brie with Cranberries and Rimoni , Balsamic Cranberry Roast Chicken

6. Boysenberry

Igoa faasaienisi: Rubus ursinus x Rubus idaeus

Tofo: suamalie, manogi, fuga

Fa'amanuiaga ile soifua maloloina: Boysenberries—o se koluse i le va o le rasipi, blackberry, dewberry ma loganberry—e tumu i fiber, vitamini ma minerale. O suʻesuʻega e faʻaalia e mafai ona latou fesoasoani e faʻaititia toto toto ma fesoasoani i le puipuia ga'o mitiia i le gastrointestinal tract. Talu ai e tele a latou antioxidants pei o isi vine, e mafai e tama tama'i vine ona fesoasoani ia te oe e tausia se faiʻai maloloina ma puipuia mai le matua o le mafaufau, faʻaleagaina sela ma Alzheimer's.

Resepi: Sueli Boysenberry , Pai Boysenberry , Boysenberry Cheesecake

7. Lingonberry

Igoa faasaienisi: Vaccinium vitis-idaea

Tofo: oona, suamalie teisi

Fa'amanuiaga ile soifua maloloina: E pei o le tele o vine, o lingonberries e maualuga i antioxidants, flavonoids ma vailaʻau faʻamaʻi. E tasi le tautua e matua'i maoa'e 139 pasene o lau manganese fautuaina i aso ta'itasi, o se minerale e fesoasoani i le tino e fausia ai aano feso'ota'i, ponaivi ma hormones. E mafai foi e Lingonberries ona fesoasoani i le manava, mata ma le fatu, faʻaleleia le maualuga o le suka toto ma fesoasoani i le puleaina o le mamafa.

Resepi: Meatballs Swedish ma le Lingonberry Sauce , Lingonberry Jam , Falai Herring ma Lingonberries

8. Elderberry

Igoa faasaienisi: Sambucus

Tofo: suamalie-suamalie, palapala, susulu

Fa'amanuiaga ile soifua maloloina: Elderberries , lea e tupu i luga o le laau e tasi e pei o fugalaʻau matutua, e sili ona pele mo a latou mea e faʻaleleia ai le puipuiga. Elderberry syrup, lauti ma fa'aopoopoga o lo'o fa'apea fa'apu'upu'u malulu ma fa'aitiitia fa'ailoga manava e o'o mai. O loʻo faʻatumuina i antioxidants, vitamini A ma C ma minerale e pei o le potassium, phosphorus, iron ma le kopa, o lea e le o se mea e ofo ai na faʻaaogaina e fai ma vailaʻau mo seneturi.

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

9. Huckleberry/Pilipi

Igoa faasaienisi: Vaccinium

Tofo: oona, oona, suamalie

Fa'amanuiaga ile soifua maloloina: Huckleberries e foliga tutusa ma blueberries i foliga ae itiiti le suka, ma o lea e sili atu le oona. Latou te mauoa i alava, vitamini A, B ma C, antioxidants ma uʻamea. Huckleberries e lauiloa foi mo lo latou gafatia maualalo le cholesterol ma puipuia le tino mai ma'i fatu, veins varicose, glaucoma ma muscular degeneration.

Resepi: Huckleberry Fig Shrub , Samoa u'u ma Huckleberry Relish , Lemoni Huckleberry Tea Keke

10. Goji Berry/Wolfberry

Igoa faasaienisi: Lycium barbarum

Tofo: oona pe a mata; susu-suamalie ma sina oona pe a mago

Fa'amanuiaga ile soifua maloloina: Mai Asia, goji vine na faʻaaogaina i faʻaSaina masani, Korea, Vietnamese ma Iapani talu mai le itiiti ifo i le seneturi lona tolu. E masani ona faʻatau faʻamago i le US ma faʻaaogaina e avea o se meaai maloloina , ona o lo latou aofia ai 19 amino acids. Goji berries e iai foʻi le tele o le uʻamea, zinc, calcium ma antioxidants.

Resepi: Ipu Smoothie lanu meamata , Fatu ma Goji Berry Granola , Salati Pa'u ma Goji Berry Superfood Salati

11. Mulberry Uliuli

Igoa faasaienisi: Sili atu uliuli

Tofo: suamalie suamalie, fafie

Fa'amanuiaga ile soifua maloloina: E pei o le vineka, o mulberries uliuli e lelei tele mo pai ma siamu, ma e sili ona lauiloa i umukuka a Amerika i Saute. Ua tumu i latou antioxidants ma polyphenols, e mafai ona fesoasoani ia te oe e tausia lelei le cholesterol lelei ma le soifua maloloina fatu, faʻatasi ai ma le puipuia o le puta. E mafai fo'i e mulberries ona fa'aleleia le suka toto ma fa'aitiitia lou lamatiaga mo le kanesa e ala i le fa'aitiitia o fa'ama'i fa'ama'i i totonu o au sela ma asu.

Resepi: Mulberry Tart ma Cardamom ma Pepa Uliuli , Pudding Alaisa popo ma le Mint Mulberry Compote , Rustic Mulberry ma Strawberry Galette

12. Currant uliuli

Igoa faasaienisi: blackcurrant

Tofo: susu ma palapala pe a mata; suamalie pe a mago

Fa'amanuiaga ile soifua maloloina: O nei mea ua iloa e faʻaleleia ai le gaioiga o fatugaʻo, soifua maloloina o mata ma le puipuiga. O currant uliuli e maualuga atu foi i totonu anthocyanins nai lo fuala'au mumu, o se ituaiga o flavonoids lea na fai mai e fesoasoani i le fa'aitiitia o le toto, puipuia o le ma'i suka, fa'aleleia le va'ai, fa'aitiitia le tuputupu a'e o sela o le kanesa ma isi mea.

Resepi: Fusi Uliuli ma le Fa'ato'a Fa'ato'a Fa'ato'a , Fa'ama'i Fuauli Suamu Siaki , Lemoni ma Black Currant Stripe Keke

13. Kuisi

Igoa faasaienisi: Ribes uva-crispa

Tofo: oona, oona, suamalie

Fa'amanuiaga ile soifua maloloina: Fiber, vitamini, antioxidants, talofa! O nisi ia o vine sili ona suamalie e mafai ona e 'ai, ae o latou mea e maua ai le fulafula-fighting phytonutrient e taua ai le pucker. Gooseberries o lo'o iai fo'i se aofa'i mautu o le chlorogenic acid, lea e mafai ona fesoasoani e pulea lou toto suka, fa'apea fo'i ma le 'apamemea, manganese ma le potassium. E masani lava, o le pogisa o le kusi, o le maualuga o le anthocyanin.

Resepi: Cape Kuisi Pie ma Meringue Mile-High , Siaki Kusi , Gooseberry-Blueberry Tartlets

14. Acai Berry

Igoa faasaienisi: Euterpe oleracea

Tofo: suamalie, palapala, tart

Fa'amanuiaga ile soifua maloloina: Fa'afetai i lona polotini ma le fiber, o le açai e fa'amuamua mo le fa'aleleia o le malosi ma fa'atumauina oe. (O mea leaga ua e faʻataʻitaʻiina se ipu açai poʻo se smoothie, poʻo se paʻu açai foi.) Ua fesoʻotaʻi foi i le faʻaleleia atili. tafe toto ma le puipuia o pupuni o le toto, e pei ona faʻamoemoe e galue o se ituaiga o faʻamaʻi toto masani e faʻamalieina ai alātoto. O lo'o fa'atumuina fo'i le 'superfruit Pasila antioxidants (faatoluina le aofaʻi o loʻo maua i le blueberries, ia saʻo) ma e mafai ona fesoasoani i le faʻaleleia o le faiʻai ma le cholesterol maloloina.

Resepi: Ipu Smoothie Sulati Pogisa Açai, Açai-Banana Sorbet , Sukalati Açai Pusa Aisa Keke

15. Hardy Kiwi/Kiwi Berry/Siberian Gooseberry

Igoa faasaienisi: Actinidia arguta

Tofo: susu, suamalie, manogi

Fa'amanuiaga ile soifua maloloina: O nei aulelei e tofo e pei o se kiwi e leai se fuzz, e sili atu ona lavelave ma oona (e ui lava e fai ma sui malosi mo kiwi masani i le tele o fua). O fua o Kiwi e tumu ma vitamini, fiber, magnesium, potassium ma antioxidants, e pei lava o le tele o vine i lenei lisi. E mimita le tasi tautua 120 pasene o lau vaitamini C fautuaina i aso uma, faʻapea foʻi ma le 2 kalama o porotini ma le 8 kalama o fiber.

Resepi: Salati Kiwi Berry Raspberry , Kiwi Berry Martini , Ole Yogurt Kiwi Berry lelei atoatoa

16. Salamoni

Igoa faasaienisi: Rubus spectabilis

Tofo: fuga, suamalie

Fa'amanuiaga ile soifua maloloina: E tupuga mai i Alaska ma Kanata, o le salmonberry e foliga mai e pei o se fuapii lanu mumu po o le moli. E pei o le tele o isi vine, o lo'o iai a latou alava malosi ae e maualalo i kalori, o lea e fa'atumu ai oe e aunoa ma le mamafa o oe. Latou te mauoa foʻi i polyphenols, lea e sili ona lelei mo ma'i ga'o , soifua maloloina cardiovascular ma le tauina o le ma'i suka.

Resepi: Keke Salmonberry , Pai Salmonberry , Selami Siaki

17. Saskatoon Berry/Juneberry

Igoa faasaienisi: Amelanchier alnifolia

Tofo: suamalie, nutty, eleele

Fa'amanuiaga ile soifua maloloina: E foliga e pei o le blueberries ae sili atu ona malu ma mumu i le lanu. E tupuga mai Alaska, Western Canada ma vaega o le US, saskatoon vine e mauoa i antioxidants ma faia mea ofoofogia e tetee atu ai i le fula ma le gugu. Fa'aaoga e fa'ateleina ai lou fa'aogaina o le magnesium, iron, potassium, calcium, copper ma isi mea.

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

18. Aulu

Igoa faasaienisi: Rubus chamaemorus

Tofo: fuga, tart, suamalie teisi

Fa'amanuiaga ile soifua maloloina: O nei fua matagofie e mafai ona tatalia le malulu e pei o se lalelei, pe o loʻo tutupu i Maine, Scandinavia poʻo le Arctic Circle. Faafetai i lo latou toatele antioxidants , cloudberries e fesoʻotaʻi i le faʻamalosia o ponaivi, tau le anemia ma faʻamama le tino. E maualuga foi le polotini pe a faatusatusa i isi vine, e toeitiiti atoa le 3 kalama i le tautua.

Resepi: Keke Cardamom ma le kulimi Cloudberry , moli ma Orange Sorbet ma Cloudberry Jam , Aisakulimi Cloudberry

19. Pipi

Igoa faasaienisi: Arctostaphylos uva-ursi

Tofo: mago ma pala pe a mata; suamalie pe a vela

Fa'amanuiaga ile soifua maloloina: E ui lava e masani ona maua i sone arctic ma subarctic i le salafa o le kelope, e mafai ona ola pea vine i totonu o le US. lau peau i vailaʻau faʻaleaganuʻu mo se taimi umi, e pei ona talitonuina e faʻamalolo mea uma mai le ulu ulu i fatugaʻo maʻa i le tiga i tua. Na fa'aaogaina fo'i i tala fa'asolopito e togafitia ai le manava ma fa'ama'i pipisi .

Auala e Fa'aaoga ai: Fa'amago laulaau mo lauti, kuka fua vine i lalo i sosi pe fa'aopopo i mea tao tao pei o keke, keke po'o scones.

20. Mupeli Mumu

Igoa faasaienisi: Morus rubra

Tofo: suamalie, sina suka

Fa'amanuiaga ile soifua maloloina: E pei o mulberries uliuli e pei o vine, o mulberries mumu e pei o vine uumi. O latou alavalava mea e mafai ona fesoasoani ia te oe e faatumauina se tulaga maloloina lelei o le cholesterol ma le faiga o mea'ai, ae o le maualuga o le u'amea ma le vaitamini C e mafai ona fesoasoani i le soifua maloloina o le pa'u, fa'aitiitia lou lamatiaga i ma'i fatu ma fa'aitiitia le toto toto. lauti faia ma lau mulberry e mafai foi ona fesoasoani e faʻaititia le suka toto ma faʻaitiitia le mumū.

Resepi: Pai Mulberry , Suamu Melei , Pancake Mulberry

21. Kapeperi

Igoa faasaienisi: Capparis spinosa

Tofo: manogi, laula'au, ma'ai

Fa'amanuiaga ile soifua maloloina: Kape o fugala'au 'a'ai lea o le togavao Metitirani. Afai e te tuʻuina na fuga e tupu ae nai lo le pikiina vave, o le a matua ma avea ma caperberries. Caperberries e mauoa i antioxidants, uʻamea, calcium ma vaitamini A, B2 ma K. Na faʻaaogaina i aso anamua e fai ma vailaʻau ma vailaʻau. aphrodisiac .

Resepi: Feta tao ma le Dill, Caper Berries ma le Citrus, Pipi Sau, Pepa Fa'a'u ma Caper Berries , Sea Bass ma Caper Berries, Green Olives ma Meyer Lemon

22. Chokeberry

Igoa faasaienisi: Aronia

Tofo: mago, oona, ma'ai

Fa'amanuiaga ile soifua maloloina: Chokeberries o se tasi o mea sili ona oona i fafo, faʻafetai i lo latou lauiloa tannins . E pei lava o se ipu tannic uaina mumu , latou te tuua lou gutu lagona mago. A vela pe tao, e fa'aitiitia le oona. O nisi su'esu'ega faʻaalia o chokeberries o se tasi o mea sili mo le soifua maloloina o le cardiovascular, ma o latou antioxidants e fesoasoani e faʻaitiitia le mumū, toto toto ma le cholesterol.

Resepi: Aronia Berry Salati ma Squash ma Brussels Sprouts , Aronia-Açai Sorbet , Aronia Blueberry Pai

23. Chokecherry

Igoa faasaienisi: Prunus virginiana

Tofo: oona, astringent, tart

Fa'amanuiaga ile soifua maloloina: Aua le fenumiai ma chokeberries, chokecherries e tumu-tumu i fa'ama'i-tau antioxidants ma flavonoids, faʻapea foʻi ma le quinic acid, lea e viia mo le puipuia o faʻamaʻi pipisi o le urinary tract. O suʻesuʻega e faʻaalia ai o le quinic acid e fesoʻotaʻi foi i le faʻaleleia o le taʻavale ma le faʻaogaina o le toto. Na fa'aaogaina e tagata Amerika le lauti chokecherry e togafitia ai ma'i e pei o le malulu, mamapala ma le manava manava, ae o vine sa 'ai mata e fesoasoani i le ga'ina.

Resepi: Chokecherry Jelly , Chokecherry Coulis i luga ole masina

24. Currant mumu

Igoa faasaienisi: Ivi mumu

Tofo: manogi, suamalie, sina suamalie

Fa'amanuiaga ile soifua maloloina: Currants mumu e maualuga i antioxidants, flavonoids ma vaitamini B , lea e fesoasoani e puipuia ai aano o le tino ma puipuia mai le ma'i suka ma le apoplexy. E pei o fuala'au uliuli, o fuala'au mumu e fesoasoani i le puipuiga ma le manava ma e mauoa i alavalava .

Resepi: Currant Red ma le Mint Jelly , Clafoutis Red Currant , Vanila Panna Cotta fa'atasi ma fuamoa mumu ma Raspberry Coulis

25. Dewberry

Igoa faasaienisi: Rubus flagellaris

Tofo: oona, sina suamalie, sina oona

Fa'amanuiaga ile soifua maloloina: O nei fua uliuli vao ola i luga o vine uumi i le Pasefika i Matusisifo ma tofo e pei o le vine e te iloa ma fiafia i ai, ae sili atu le suka ma le oona. E tele a latou vaitamini A ma C, magnesium, zinc ma apamemea. E mafai fo'i ona fesoasoani le maua o le potassium i le Dewberries e fa'aitiitia ai le toto.

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

FESOASOANI: 10 Ituaiga moli mo Sua, Mea'ai ma mea uma i le va

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Lafo Mai Ia Te AʻU I Le Imeli Faaali I Luga O Le Tulaga