25 Mhando Dzakasiyana dzeMabheri (uye Nei Uchifanira Kudya Imwe neimwe Yazvo)

Mazita Akanakisa Evana

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Iwe hausi mweni kune blueberries, sitirobheri , blackberries uye raspberries . Asi waizviziva here kuti kune gumi nemaviri emhando dzakasiyana dzeberry munyika? Kana iwe ukaenda nechirevo chebhotani-kuti bheri igomba risina gomba, muchero wenyama unogadzirwa kubva paruva rimwechete rine ovary imwe-zvose kubva kumabhanana kusvika kune chili pepper kusvika kune manwiwa zvinowira pasi peiyo tsanangudzo. Saka, nechirevo chakafara kudaro, chii ndizvo bheri, chaizvoizvo? Colloquially, isu tinowanzo kushandisa izwi rekuti berry kureva michero-yakapfuma, ine muto, yakatenderera, yakapfava-michero. Iwo anowanzo ane mhodzi, pamwe neakauraya e antioxidants, mavhitaminzi nemaminerari anogona kuwedzera ndangariro yako, kuderedza kuzvimba nezvimwe. Heano marudzi makumi maviri neshanu emabheri ekushandisa mune zvakabikwa, jamu, smoothies nezvimwe.

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1. Strawberry

Zita resainzi: Fragaria x ananassa

Ravira: zvinotapira, zvine muto, zvine acidic zvishoma

Hutano hunobatsira: Tora iyo antioxidant, polyphenol uye anti-inflammatory perks. Nekuda kwekuwanda kwavo flavonoids (anova maumbirwo echisikigo anowanikwa mumiti inodzivirira muviri kubva kune chepfu yemazuva ese), kudya. sitirobheri nguva dzose inogona kubatsira kuderedza kuderera kwekuziva. Iwe unogona kudya zvinopfuura izvo chete bheri , zvakare: Strawberry pamusoro (aka mashizha) akave akaratidzwa kubatsira kubatsira gastrointestinal kusagadzikana uye kurwadziwa kwemajoini. Edza kuisa mvura kana vhiniga nemashizha estrawberry, uchiakanda musmoothie kana kuanyudza mumvura yakabikwa kuti ugadzire tii.

Mabikirwo: Overnight Oats neChocolate uye Strawberries, Cold Soba Noodle Salad ine Strawberries, Strawberry Pie ine Strawberry Crust

2. Blueberry

Zita resainzi: Cyanococcus

Ravira: kutapira, maruva, dzimwe nguva kuvava

Hutano hunobatsira: Blueberries inotakurwa nemoyo-utano potassium , folate, faibha uye vhitamini C. Semastrawberries, blueberries kuzvirumbidza zvakawanda kusimudzira ndangariro antioxidants uye anti-inflammatory properties. Zvidzidzo zvinoratidza kuti vanogona kunonoka kuchembera kwekuziva zvakare, nekuda kwemazinga avo epamusoro eflavonoid.

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

3. Raspberry

Zita resainzi: Rubus idaeus

Ravira: tart-inotapira

Hutano hunobatsira: Kwete chete raspberries ane 8 magiramu e fiber pakushumira, asi ivo vakazara neakasiyana antioxidants uye anti-kuzvimba phytonutrients. Tsvagiridzo inoratidza kuti vanogona kubatsira zvirinani kubata Type-2 chirwere cheshuga uye kufutisa. Mashizha avo akaremerwawo nekuporesa zvinhu zvakashandiswa kuderedza mimba migumisiro kwemazana emakore, kusanganisira kusvotwa uye kurutsa. Red raspberry leaf tea inokurudzirwa kusimbisa chibereko, kupfupisa kusununguka, kuderedza matambudziko uye kudzivirira kubuda ropa mushure mekusununguka.

Mabikirwo: Sourdough ine Whipped Cottage Cheese uye Raspberry Chia Jam , Raspberry Soufflé , Raspberry Prosecco Ice Pops

4. Blackberry

Zita resainzi: Rubus

Ravira: tart-inotapira, dzimwe nguva inovava

Hutano hunobatsira: Imwe kapu ye blackberries ine anenge 2 magiramu e protein uye inonakidza 8 magiramu efiber. Kushanda kwega kwega kunodawo hafu yako yemazuva ese yakakurudzirwa huwandu hwevhitamini C, pamwe neanorwisa antioxidants uye uropi-inosimudzira polyphenols.

Mabikirwo: Blackberry-Peach Grilled Cheese , Berry Galette , Blackberry Plum Upside-Down Cake

5. Cranberry

Zita resainzi: Vaccinium subgenus Oxycoccus

Ravira: tart, kuvava

Hutano hunobatsira: Cranberries akapfuma mu antioxidants uye ane anti-inflammatory properties. Kugara kudyiwa kwe cranberries mbishi inonzi inowedzera hutano hweurinary tract, digestive system uye immune system. Ivo vanogona zvakare kuderedza njodzi yako yegomarara, maronda uye zvirwere zvinopera midzi mukukuvara kwesero.

Mabikirwo: 5-Ingredient Red-Wine Cranberry Sauce, Yakabikwa Brie ine Cranberries nePomegranate, Balsamic Cranberry Roast huku.

6. Boysenberry

Zita resainzi: Rubus ursinus x Rubus idaeus

Ravira: inotapira, inonaka, ine maruva

Hutano hunobatsira: Boysenberries - muchinjikwa pakati pe raspberry, blackberry, dewberry uye loganberry - yakazara nefiber, mavitamini nemaminerari. Kutsvakurudza kunoratidza kuti vanogona kubatsira kuderedza BP uye rubatsiro mukudzivirira kunwa mafuta mudumbu redumbu. Sezvo vaine akawanda e antioxidants senge mamwe maberries, boysenberries inogona kukubatsira kuchengetedza hutano huropi uye kudzivirira kubva mukuchembera kwekuziva, kukuvara kwesero uye Alzheimer's.

Mabikirwo: Boysenberry Jelly , Boysenberry Pie , Boysenberry Cheesecake

7. Lingonberry

Zita resainzi: Vaccinium vitis-idaea

Ravira: kuvava, kutapira zvishoma

Hutano hunobatsira: Kufanana nemabheri akawanda, lingonberries ane antioxidants, flavonoids uye anti-inflammatory agents. Imwe sevhisi inotakura hombe 139 muzana yemazuva ese yakakurudzirwa manganese, chicherwa chinobatsira muviri kuumba inobatana tishu, mapfupa nemahomoni. Lingonberries inogonawo kubatsira mumatumbo, hutano hweziso uye hwemoyo, kusimudzira hutano hwehuga hweropa uye kubatsira nekudzora uremu.

Mabikirwo: Swedish Meatballs neLingonberry Sauce , Lingonberry Jam , Yakakangwa Herring neLingonberries

8. Elderberry

Zita resainzi: Sambucus

Ravira: tart-inotapira, yevhu, yakajeka

Hutano hunobatsira: Elderberries , iyo inokura pamuti mumwechete se elderflowers, inonyanya kudiwa nokuda kwehutano hwavo hwekudzivirira zvirwere. Elderberry sirapu, tii uye zvekuwedzera zvinorehwa kupfupisa dzihwa uye kuderedza zviratidzo zvekufema zvinouya nazvo. Izvo zvakatakurwa ne antioxidants, mavhitamini A uye C uye zvicherwa zvakaita se potassium, phosphorus, iron uye mhangura, saka hazvishamisi kuti vakashandiswa semushonga kwemazana emakore.

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

9. Huckleberry/Bilberry

Zita resainzi: Vaccinium

Ravira: kuvava, kuvava, kutapira

Hutano hunobatsira: Huckleberries yakafanana neblueberries pakuonekwa asi ine shuga shoma, uye nekudaro inovava inovava. Ivo vakapfuma mufiber, mavhitaminzi A, B uye C, antioxidants uye iron. Huckleberries vanozivikanwawo nekugona kwavo kuita kuderedza cholesterol uye chengetedza muviri kubva kuchirwere chemoyo, varicose veins, glaucoma uye kuderera kwetsandanyama.

Mabikirwo: Huckleberry Fig Shrub , Salmon yakagochwa neHuckleberry Relish , Lemon Huckleberry Tea Cake

10. Goji Berry/Wolfberry

Zita resainzi: Lycium barbarum

Ravira: anovava kana mbishi; tart-inotapira uye zvishoma inovava kana yakaomeswa

Hutano hunobatsira: Kubva kuAsia, goji berries ave achishandiswa mumutauro wechiChinese, Korean, Vietnamese uye Japanese mishonga kubva muzana remakore rechitatu. Iwo anowanzo tengeswa akaomeswa muUS uye anoshandiswa sea chikafu chehutano , nekuda kweiyo ine 19 amino acids. Goji berries anewo tani yesimbi, zinc, calcium uye antioxidants.

Mabikirwo: Green Smoothie Bowl, Mbeu uye Goji Berry Granola , Yakakangwa Butternut uye Goji Berry Superfood Salad

11. Black Murobheri

Zita resainzi: More black

Ravira: tart-inotapira, huni

Hutano hunobatsira: Zvakafanana nemablackberries, black mulberries akanakira pie uye jam, uye anonyanya kufarirwa muSouthern U.S. Vakazara ne antioxidants uye polyphenols, iyo inogona kukubatsira iwe kuchengetedza yakanaka cholesterol uye hutano hwemoyo, pamwe nekudzivirira kufutisa. Mulberries anogona zvakare kuvandudza shuga yeropa uye kuderedza njodzi yako yegomarara nekudzikisira oxidative kukuvara mumasero ako nematishu.

Mabikirwo: Mulberry Tart neCardamom uye Nhema Pepper , Coconut Rice Pudding neMint Mulberry Compote , Rustic Mulberry uye Strawberry Galette

12. Black Currant

Zita resainzi: blackcurrant

Ravira: tart uye ivhu kana iri mbishi; zvinotapira kana zvaoma

Hutano hunobatsira: Izvi zvinozivikanwa kukurudzira kushanda kweitsvo, hutano hwemaziso uye kusadzivirirwa. Black currants zvakare yakakwirira mukati anthocyanins kupfuura red currants, iyo rudzi rweflavonoid iyo inonzi inobatsira mukuderedza ropa, kudzivirira chirwere cheshuga, kuvandudza maonero, kuderedza kenza yekukura uye nezvimwe.

Mabikirwo: Black Currant uye Walnut Yakakanyiwa Yakabikwa Brie , Nyore Black Currant Jam , Lemon uye Black Currant Stripe Cake

13. Gooseberry

Zita resainzi: Ribes uva-crispa

Ravira: acidic, kuvava, kutapira

Hutano hunobatsira: Fiber, mavhitaminzi, antioxidants, maiwe! Aya ari pakati pemabheri akaomeswa iwe aunogona kudya, asi iwo anopisa-kurwisa phytonutrient zvemukati zvinoita kuti vakodzere pucker. Gooseberries inewo huwandu hwakasimba hwechlorogenic acid, iyo inogona kubatsira kudzora mazinga eshuga yeropa, pamwe nemhangura, manganese uye potassium. Kazhinji, iyo yakasviba gooseberry, iyo yakakwira anthocyanin yemukati.

Mabikirwo: Cape Gooseberry Pie ine Mile-High Meringue , Gooseberry Jam , Gooseberry-Blueberry Tartlets

14. Acai Berry

Zita resainzi: Euterpe oleracea

Ravira: zvinotapira, zvevhu, tart

Hutano hunobatsira: Kutenda kune mapuroteni ayo uye fiber zvirimo, açai yakakosha pakuwedzera simba nekukuchengeta wakaguta. (Odds are you have try a trendy açai bowl or smoothie, or even açai powder.) Zvakabatanidzwawo nekuvandudza kutenderera kweropa uye kudzivirira kugwamba kweropa, sezvo zvichinzi kuita serudzi rweropa rakatetepa rinozorodza tsinga. Iyo superfruit yeBrazil yakatakurwa zvakare antioxidants (katatu huwandu hunowanikwa mublueberries, kuve chaihwo) uye inogona kubatsira kuwedzera kushanda kwehuropi uye ine hutano cholesterol.

Mabikirwo: Dark Chocolate Açai Smoothie Bowl , Açai-Banana Sorbet , Chocolate Açai Ice Box Cake

15. Hardy Kiwi / Kiwi Berry / Siberian Gooseberry

Zita resainzi: Actinidia arguta

Ravira: tart, zvinotapira, zvinonhuhwirira

Hutano hunobatsira: Aya ma cuties anonaka sekiwi isina fuzz, inongova yakaoma uye yakaoma (kunyangwe ichiri kuita chitsiviso chakasimba chekiwis yenguva dzose mumabikirwo mazhinji). Kiwi berries ndiwo packed ine mavitamini, fiber, magnesium; potassium uye antioxidants, sezvakangoita akawanda emajiroji pane iyi runyorwa. Mumwe anoshanda anozvikudza 120 muzana yevhitamini C yako yemazuva ese inokurudzirwa, pamwe nemagiramu maviri eprotein uye 8 magiramu efiber.

Mabikirwo: Kiwi Berry Raspberry Salad , Kiwi Berry Martini , Yakakwana Kiwi Berry Yogurt

16. Salmonberry

Zita resainzi: Rubus spectabilis

Ravira: maruva, zvinotapira

Hutano hunobatsira: Native kuAlaska neCanada, salmonberry inotaridzika zvakanyanya se raspberry-kana-orenji-ruvara. Kufanana nemamwe mabheri akawanda, ane fiber yakasimba asi ane macalorie mashoma, saka anokuita kuti ugare wakaguta pasina kuremerwa. Ivo zvakare vakapfuma mune polyphenols, izvo zvinoita kuti zvive zvakanaka indigestion , utano hwemwoyo uye kurwisa chirwere cheshuga.

Mabikirwo: Salmonberry keke , Salmonberry Pie , Salmonberry Jam

17. Saskatoon Berry/Juneberry

Zita resainzi: Amelanchier alnifolia

Ravira: zvinotapira, nutty, pasi

Hutano hunobatsira: Anotaridzika zvakanyanya seblueberries asi akapfava uye akatsvuka muruvara. Native kuAlaska, Western Canada uye zvikamu zveU.S., saskatoon berries akapfuma mukati antioxidants uye shanda zvinoshamisa kurwisa kuzvimba uye arthritis. Vashandise kuti uwedzere kudya kwako kwe magnesium, iron, potassium, calcium, mhangura nezvimwe.

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

18. Cloudberry

Zita resainzi: Rubus chamaemorus

Ravira: maruva, tart, zvishoma zvinotapira

Hutano hunobatsira: Aya ma berries akanaka anogona kutsungirira kutonhora kwemamiriro ekunze serunako, angave ari kukura muMaine, Scandinavia kana kunyange Arctic Circle. Kutenda kune vazhinji vavo antioxidants , cloudberries inobatanidzwa nekusimbisa mapfupa, kurwisa anemia uye kubvisa muviri. Iwo zvakare akakwira muprotein kana achienzaniswa nemamwe mabriji, achizvikudza angangoita magiramu matatu pakushumira.

Mabikirwo: Cardamom Cake ne Cloudberry Cream , Oranges neOrange Sorbet uye Cloudberry Jam , Cloudberry Ice Cream

19. Bearberry

Zita resainzi: Arctostaphylos uva-ursi

Ravira: yakaoma uye yakapfava kana iri mbishi; zvinotapira kana zvabikwa

Hutano hunobatsira: Kunyangwe yakasikwa ichiwanikwa munzvimbo dzeArctic uye dzeSubarctic kutenderera pasirese, mabereberu anogona kurimwa mukati mese vanhu vekuUS vakashandisa. bearberry mashizha mumishonga yechivanhu kwenguva yakareba, sezvo vachitendwa kuti vanobvisa zvese kubva kumusoro kusvika kumatombo eitsvo kusvika kumarwadzo ekumusana. Ivo zvakare vagara vachishandiswa kurapa dundira uye zvirwere zveweti .

Nzira dzekuvashandisa: Pukuta mashizha etii, bika mabheri musoso kana kuwedzera kune zvakabikwa semamuffin, makeke kana scones.

20. Red Mulberry

Zita resainzi: Morus rubra

Ravira: zvinotapira, zvishoma tart

Hutano hunobatsira: Zvakafanana nemablack mulberries akafanana neblackberries, mulberries matsvuku anoita seakareba raspberries. Zvavo fiber zvemukati zvinogona kukubatsira kuchengetedza hutano hwecholesterol level uye digestive system, nepo huwandu hwavo hwesimbi uye vhitamini C hunogona kubatsira hutano hweganda, kuderedza njodzi yako yechirwere chemoyo uye kuderedza BP. Tea yakagadzirwa ne mashizha omubheri inogonawo kubatsira kuderedza shuga yeropa uye kuderedza kuzvimba.

Mabikirwo: Mulberry Pie , Mulberry Jam , Mulberry Pancakes

21. Caperberry

Zita resainzi: Capparis spinosa

Ravira: tangy, herbal, inopinza

Hutano hunobatsira: Capers ndiwo maruva akasanganiswa emaruva eMediterranean caper bush. Kana iwe ukarega iwo mabuds achikura pane kuatora nguva isati yakwana, anokura kuita macaperberries. Macaperberries akapfuma mu antioxidants, iron, calcium uye mavhitaminzi A, B2 uye K. Aishandiswa kare semushonga uye mushonga. aphrodisiac .

Mabikirwo: Yakabikwa Feta neDill, Caper Berries uye Citrus, Nyama Yemombe Yakakangwa, Mhiripiri Yakakangwa uye Caper Berries , Sea Bass neCaper Berries, Green Olives uye Meyer Lemon

22. Chokeberry

Zita resainzi: Aronia

Ravira: yakaoma, inovava, inopinza

Hutano hunobatsira: Chokeberries ndeimwe yeanovava zvakanyanya kunze uko, nekuda kwekuzivikanwa kwawo tannins . Kungofanana negirazi retannic waini tsvuku , vanosiya muromo wako waoma. Kana yakabikwa kana kubikwa, haina kunyanya kuvava. Vamwe zvidzidzo ratidza kuti chokeberries ndeimwe yeakanakisa kuhutano hwemoyo, uye antioxidants yavo inobatsira kuderedza kuzvimba, BP uye cholesterol.

Mabikirwo: Aronia Berry Salad pamwe Squash uye Brussels Zvimera , Aronia-Açai Sorbet , Aronia Blueberry Pie

23. Chokecherry

Zita resainzi: Prunus virginiana

Ravira: anovava, astringent, tart

Hutano hunobatsira: Kwete kuti irege kuvhiringidzwa nechokeberries, chokecherries izere-yakazara antioxidants kurwisa zvirwere uye flavonoids, pamwe nequinic acid, iyo inorumbidzwa nekudzivirira zvirwere zveweti. Tsvagiridzo inoratidza kuti quinic acid inobatanidzwawo nekuvandudza kutenderera uye kushanda kwemidziyo yeropa. MaNative America akashandisa chokecherry tii kurapa zvirwere zvakaita sedzihwa, tibhii uye manyoka, ukuwo majiroji aidyiwa ari mbishi kubatsira kugaya.

Mabikirwo: Chokecherry jelly , Chokecherry Coulis Pamusoro peMwedzi

24. Red Currant

Zita resainzi: Red Ribes

Ravira: tangy, tart, zvishoma zvinotapira

Hutano hunobatsira: Red currants yakakwirira mu antioxidants, flavonoids uye vitamini B , iyo inobatsira kudzivirira matishu emuviri uye kubvisa chirwere cheshuga neapoplexy. Kufanana neblack currants, ma currants matsvuku anobatsira immune nekufema masisitimu uye akapfuma mukati fiber .

Mabikirwo: Red Currant uye Mint Jelly , Red Currant Clafoutis , Vanilla Panna Cotta neRed Currant uye Raspberry Coulis

25. Dewberry

Zita resainzi: Rubus flagellaris

Ravira: tart, zvinotapira zvishoma, zvishoma zvinovava

Hutano hunobatsira: Izvi berries madema emusango kukura pamizambiringa mirefu muPacific Northwest uye kuravira zvakafanana nemablackberries aunoziva uye aunoda, anongowedzera tart uye anovava. Vane huwandu hwakawanda hwevhitamini A uye C, magnesium, zinc uye mhangura. Dewberries ' potassium content inogonawo kubatsira kuderedza ropa.

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

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