Abin da ake bitamin guzberi?

Daga cikin iri-iri na 'ya'yan itace-hali shrub Berry guzberi an dauki daya daga cikin mafi amfani. Da 'ya'yan itatuwa dauke da mai yawa sugars, acid da kuma muhimman bitamin. Dukansu suna da zama dole ga al'ada aiki na mutum kwayoyin. Yadda yawa bitamin guzberi da kuma abin da suke su amfãni? Wanne ma'adinai abun da ke ciki na zaki da inabi masu tsami? Amsoshin wadannan da sauran tambayoyi an gabatar a wannan labarin.

bitamin abun ciki na guzberi

A wannan Emerald Berry daidai daidaita dandano da bitamin da kuma ma'adinai abun da ke ciki. Guzberi yana da wani sinadirai masu darajar high. 100 grams na 'ya'yan itace ya ƙunshi 45 kcal, 0.7 g gina jiki, 0.2 g mai da kuma 9.1 g na carbohydrates. Kusan 85% Berry kunshi ruwa, 3% ne abin da ake ci fiber, 1.3% - Organic acid (malic, tartaric, citric). Kusan 10% na abun da ke ciki berries ne da sugars (glucose, fructose, sucrose). Abin da bitamin suna kunshe a cikin guzberi?

Don kwanan wata, an tabbatar da cewa mutumin da yake da muhimmanci a sami kullum da abinci 13 bitamin da kuma 8 na su ne ba a wani adadin da shi ne a Berry guzberi. A abun da ke ciki na bitamin kunshe ne a cikin 'ya'yan itãcensa, da wadannan: bitamin A, kazalika da ta provitamin beta-carotene, bitamin B1, B2, B6, B9, PP, da C, E. Dukan waɗannan ne na wajibi ga aiwatar da kiyaye jiki ayyuka, da kuma wani update na ta kyallen takarda . Ba tare da bitamin, mutane ba za su rayu, saboda babu daidaituwa Vita fassara daga Latin yana nufin "rai."

Norma bitamin guzberi: tebur

A jikin mutum ne iya haduwa da bitamin da shi yana bukatar kansa. The kawai ware su ne wasu daga cikinsu. A mafi muhimmanci bitamin ya kamata sami abinci ko wani bangare na musamman hadaddun. Mafi yawan su suna kunshe a cikin guzberi. Abin da irin bitamin da kuma nawa za a iya gani daga tebur.

Total 100 grams ko ½ kofin berries za a iya cika da na uku da kullum da ake bukata domin bitamin C. Sauran bitamin ne gooseberries a karami yawa, amma su ba za su kāsa muhimmanci ga rayuwar dan Adam.

Vitamin A da beta-carotene

Tebur na abun ciki na bitamin a guzberi kwatsam hada da zanga-bitamin A, ko beta-carotene. Its alama ne cewa bitamin aiki na wannan zanga-bitamin auku ne kawai bayan ta yi hira retinol. Bugu da kari, beta-carotene ne m antioxidant, kuma yana da immunomodulating mataki.

Vitamin A goyon bayan gani aiki, stimulates girma da kuma ci gaba, shi ne mai iko antioxidant. A rashin wannan bitamin a cikin jiki nuna dalilai kamar Heart hangen nesa, girma retardation, rage rigakafi.

Da abun ciki na bitamin A da kuma ta provitamin A (beta carotene) a cikin 100 grams na guzberi berries ne 4% na kullum da ake bukata.

Group B bitamin a guzberi

8 B bitamin a cikin 'ya'yan itace guzberi ne nan da nan bitamin 5. B1, B2, B9 mai rufi tare da 1% na yau da kullum bukatar su, B6 da kuma bitamin PP (ko B3) shi nan da nan ya rama 2%. Dukansu suna da ruwa mai narkewa kungiyar. Su rashin sauri tasowa a cikin wani gaira, don haka jiki yana da samun wadannan bitamin a yau da kullum domin.

Vitamins dauke a cikin guzberi, yi a cikin jiki wadannan manyan ayyuka:

• Vitamin B1 (thiamine). Ta wurin sunadarai, fats da kuma carbohydrates ingested da abinci, an hada a samar da makamashi. Ya aka hannu a tafiyar matakai na rayuwa, ciki har da a cikin assimilation sunadaran. A tabbatacce sakamako a kan m tsarin, ilimi ci gaba, ƙwaƙwalwar ajiya.
• Vitamin B2 (riboflavin). Yana daukan bangare a duk musayar matakai, ciki har da a cikin samuwar ja jini Kwayoyin da kuma kira na haemoglobin. Its karanci an nan da nan nuna a cikin yanayin da fata da kuma mucous membranes, rage hangen nesa.
• Vitamin B6 (pyridoxine). Yana inganta sha na tsoka da ginin abu (proteins) kwayoyin Kwayoyin. Yana yana da tasiri kai tsaye a kan ci gaban da rigakafi da kuma tsarin da samuwar antibodies.
• Vitamin B9 (folic acid). Yana inganta al'ada cell division da kuma kara ci gaba da da tayin. Da muhimmanci ga dukan ciki da kuma kawai wani shirin baby. Nada a shirye-shirye a cikin I trimester na ciki, ta haka ne guje yiwu malformations da tayin. Ana rinjayar da ci gaban da rigakafi da kuma tsarin girma.
• Vitamin PP (B3) (niacin, nicotinic acid). A mafi barga dukan bitamin, tun kusan halakãsu da high yanayin zafi. Sunny hada da jiki daga amino acid tryptophan.

Dogara da kariya na rigakafi: Vitamin C a guzberi

Vitamin C aka dauke su daya daga cikin mafi muhimmanci a cikin jiki. An hannu a cikin samuwar Elastin da collagen - connective nama sunadaran da cewa samar da elasticity. Shi ne ma alhakin ƙarfi daga ƙasũsuwa da hakora, da jini jirgin ruwa elasticity inganta m warkar da raunuka, inganta fata, kara habaka rigakafi na jiki, Ina nufin shi qara jure daban-daban cututtuka. Vitamin C - tasiri ruwa mai narkewa antioxidant, kare Kwayoyin daga free radicals.

Vitamin C a cikin abun da ke ciki shi ne 33% guzberi rufe da kullum da ake bukata domin shi.

Sauran bitamin guzberi

Vitamin E ne mafi iko mai-mai narkewa antioxidant. Yana kare cell membranes cewa su ne tushen duk kyallen takarda daga oxidative lalacewar da free radicals. Yana stabilizes da zuciya da kuma rage hadarin na zuciya harin.

Vitamin E yana kunshe ne a cikin wani adadin a guzberi 0.5 MG, wanda shi ne 3% na yau da kullum da ake bukata domin mutum.

All bitamin guzberi ne daidai da muhimmanci ga chelovekaa. Kawai tare da suke tabbatar da al'ada aiki na jiki.

A ma'adinai abun da ke ciki na guzberi: tebur

Bugu da kari, bitamin, guzberi ƙunshi mutane da yawa daban-daban ma'adanai.

Ma'adanai da kuma bitamin inganta guzberi aiki na ɗan adam Kwayoyin da rãyar da acid-balance tushe. Abinda ke ciki na aidin da tutiya da shi rufe da kullum bukatar 1%, alli, magnesium, sodium, sulfur da chromium - 2%, phosphorus da kuma baƙin ƙarfe - 4%. Bisa ga abun ciki na jan karfe (13% na al'ada) gooseberries ba daidai tsakanin sauran Berry bushes.

Kamar yadda wani ɓangare na guzberi yana molybdenum (17% Daily Value). Wannan ma'adinai, wanda ya yi aikin tsari na musayar uric acid da inganta harkokin sha na sunadarai, fats, carbohydrates, daidai a aikin yin jima'i. Guzberi arziki a manganese, wanda yake rufe ta kullum da ake bukata shi ne 23%. Har ila yau, a cikin 'ya'yan da Berry daji da yawa potassium, wanda shi ne ke da alhakin barga aiki na zuciya.

Yadda za a adana bitamin da kuma ma'adanai domin hunturu

Abin baƙin ciki, gooseberries - a lokacin rani Berry. Don ci gaba da 'ya'yan itace a cikin hunturu, suna Boiled jam. Amma abin da bitamin guzberi kiyaye bayan dafa? A gargajiya Hanyar yin jam an kusan gama kiyaye bitamin PP da kuri'a na shi - bitamin C. Sauran bitamin kasance bayan dafa a kananan yawa.

Amma ba za ka iya ajiye bitamin da kuma zuwa mafi girma har idan dafa jam sanyi hanya. Don yin wannan, ku kawai bukatar guzberi karkatarwa a cikin wani nama grinder ko sara da blender da Mix da sukari a cikin wani rabo na 1: 1. Yi bitamin jam dole ne a adana a cikin firiji.