【水果養生】很多berries都被視為Superfood

⭐酸味食物一般能生津止渴健胃消食
⭐配合自己體質食用最健康
#星期四食材

莓果家族保青春
你喜歡吃莓果嗎？不少人對莓果 (Berries) 的第一印象是不易保存、容易腐爛，然而它們都營養豐富，每種莓果都帶著鮮艷顏色，這些天然植物色素例如花青素就是很好的抗氧化劑，能增加肌膚的耐受度及抵抗力，減慢衰老速度。莓果各有不同功效，哪一隻莓果最適合你？屬性平和的莓果例如紅莓、紅桑子、黑莓，一般人都可以食用；身體偏寒人士適合食用屬性溫熱的楊梅；而身體偏熱人士適合食用屬性寒涼的莓果，例如士多啤梨、藍莓、桑椹。
莓果皮薄汁多易腐爛，最理想是即日食用，否則記得放在雪櫃內冷藏保存，如發現已腐壞的莓果要先取出來，否則容易連累其它莓果一同腐壞。準備一個可密封的保鮮盒，莓果上下各鋪一張紙巾，有助吸走水份，保存期約3天。如果把莓果放入冰格冷凍，可以延長保鮮期至半年左右。

士多啤梨(Strawberry) — 性涼，味甘酸，有消暑清熱、生津止渴功效，能紓緩喉嚨乾、喉嚨痛或身體偏熱症狀。惟脾胃虛寒、容易胃痛、腹瀉者不宜多吃 。

紅莓(Cranberry) — 又名蔓越莓，性平，味甘酸，有利尿止瀉的功效，有助防止泌尿感染。

紅桑子 (Raspberry) — 又名覆盆子，性平，味甘酸，味甘有補肝腎、縮小便、固精的功效，適合腎虛、小便頻繁、夜間多尿等人士食用。

藍莓(Blueberry) — 性涼，味甘酸，具滋補肝腎、明目功效，有助紓緩視力退化，含豐富花青素，有抗氧化功效。

楊梅(Chinese Bayberry) — 性溫，味甘酸，有生津止渴、健胃消食、止瀉痢的作用，適合消化不良、胃氣痛、胃腸脹滿、慢性腹瀉人士食用。

桑椹(Mulberry) — 性寒，味甘，具滋補肝腎、養血滋陰、明目黑髮、潤腸通便的作用，適合肝腎不足、頭髮早白、體虛便秘人士食用。含有豐富花青素，有抗氧化功效。注意脾虛腹瀉者忌食。

黑莓(Blackberry) — 中醫系統歸為覆盆子類，性平，味甘酸，有補肝腎、縮小便、固精的功效，適合腎虛、小便頻繁、夜間多尿、女子帶下病人士食用。

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The berry family can help maintain your youth
Do you like berries? The first impressions people have towards berries are, they are not easy to keep and rot easily. However, they are actually very nutritious. Different berries come in different colors, and all these natural pigments such as anthocyanin are good anti-oxidant agents, which can build the skin’s resistance towards harmful external environment and slow down the aging process.

Different berries carry different health properties, so which one suits you best? Berries that are mild in nature, such as cranberry, raspberry and blackberry are suitable for all. Individuals with a cold body condition can consume berries that are warm in nature, such as Chinese Bayberry. Individuals with a hot body condition can opt for strawberry, blueberry and mulberry, which are all cold in nature.

The berry skin is thin and juicy, this is why you should consume the fruit on the same day. If not, store them well in the refrigerator. Remove any rotten berries in the mix or else it would spread to the other berries. Prepare a sealed container, and place a paper towel beneath and above the berries to absorb excess water. You can keep it for about 3 days. If you freeze the berries in the freezer, you can keep them up to half a year or so.

Strawberry — cool in nature, has a sweet and sour taste; can clear heat, quench one’s thirst and encourage saliva production; it can relieve dry throat, sore throat or any heat-related symptoms. It is not suitable for individuals with a cold and weak spleen and stomach; those who regularly experience stomachache and diarrhea should avoid as well.

Cranberry — mild in nature, has a sweet and sour taste; promotes diuresis and inhibits diarrhea, can also help prevent urinary infection.

Raspberry — has a sweet and sour taste; the essence in the sweet taste can nourish the kidney and liver, reduce urination and strengthen the sperm; suitable for individuals who have a weak kidney and those with frequent and night urination problem.

Blueberry — cool in nature, has a sweet and sour taste, can nourish the liver and kidney; can brighten one’s vision, and slow down vision deterioration; contains rich anthocyanin which is anti-oxidant.

Chinese Bayberry — warm in nature, has a sweet and sour taste; can quench one’s thirst and induce saliva production, strengthen the stomach, aid digestion and relieve diarrhea; Suitable for individuals who experience indigestion and diarrhea, as well as those with a bloated stomach and intestines.

Mulberry — cold in nature, sweet in taste; can nourish the spleen, kidney and the blood, as well as replenish the yin; brightens one’s vision and darkens one’s hair, and can aid bowel movements. It is suitable for individuals with deficiency problems in the liver and kidney, those with gray hair, and a weak body that experiences regular constipation. It is rich in anthocyanin, which has the anti-oxidant properties. Individuals with a weak spleen and those who regularly experience diarrhea should avoid.

Blackberry — categorized as Rubus idaeus in Chinese Medicine; is mild in nature, has a sweet and sour taste; can nourish the liver and kidney, reduce urination and strengthen one’s sperms. It is suitable for individuals with a weak kidney, those with frequent and night urination problem, and women with vaginal discharge issues.

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芭樂含有豐富的維生素C，以水果一份來計算，泰國芭樂180公克（約1/3個），其維生素C含量可達145毫克，
已是每日維生素C建議量的145％；同時它也含有植化素，對於減輕發炎有所助益。
維生素C、B-胡蘿蔔素、楊梅素、沒食子酸、芹菜素等，不只能美白皮膚、穩定情緒，其中富含的鉀也能預防高血壓，
由於它吃起來含鹼性澀味，因此有助降低胃酸、止腹瀉。衛生福利部國民健康署公布，
成人每日維生素C建議攝取量為100毫克，一粒100公克的芭樂維生素C含量高達225毫克，
超過一天人體所需維生素C兩倍以上。

芭樂纖維含量也很理想，每份含有5.4公克膳食纖維，比一般蔬果含量高，可達每日建議量的20％。
有助排便，利於腸內毒素排出，有助新陳代謝。 芭樂中的纖維質，能抑制腸胃吸收醣類和脂肪、延緩血糖上升，
對於三高患者來說，芭樂無疑是最佳水果。

過去婦女即有人用芭樂葉治療皮膚病、咳嗽、喉痛或腹瀉。芭樂葉味甘澀、性平，它當中的多酚成分經許多研究指出，
具有抗氧化、降血脂、降血糖、防癌等功效，同時還能迅速消除疲勞。

芭樂每100公克所含的營養成分
熱量（大卡）38
膳食纖維（公克）3
粗蛋白（公克）0.8
碳水化合物（公克）9.7
粗脂肪（公克）0.1
維生素A（視網醇當量）15
維生素B1（毫克）0.03
維生素B2（毫克）0.01
維生素C（毫克）81
鈣（毫克）4
鈉（毫克）5
鉀（毫克）150
鎂（毫克）6
鐵（毫克）0.1
鋅（毫克）0.2

【香檸芭樂】 製作方法

1.將芭樂切薄片，用微量鹽巴醃漬10分鐘

2.擠上檸檬汁，冰鎮後即可食用

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