마키베리는 어디 산이 좋은가 - makibelineun eodi san-i joh-eunga

��(Berry) --��ۺ�� ϱ��?

��ǰ �ٷ� �˱� ��(Berry)
��ۺ�� ϱ��?

A. ��2�� ߿� �� 簡 �̰�� β��ŭ �� ߶� �԰� �� ӿ�� ü�� ١�� ߴٰ� �մϴ�. �� ̰�� ١�� ҹ�� , �� Դϴ�.
B. �̰�� Ƹ�� 츲 �� αٿ�� ڶ�� ڼ� ��ε�, �� ֹ� �� ߴٰ� �մϴ�. �� ڽ�� ̰�� Ұ��ߴٰ� ��.
C. �ϾƸ޸�ī�� ̰�� ฮ�� Ư�� ε�� Ȱ��Ǿ��ٰ� �մϴ�. �� 尡 �� ̰�� 귮�� 90 % �̻�� ϰ� �ְ�, �̰�� ȿ�ɿ� �� κ�� 鵵 ��忡�� ֳ׿�.
D. ��Ƹ޸�ī ĥ�� ϴ� �̰�� ׻�ȭ �ۿ�� ϴ� �� ˷�� ۺ�� ˷��鼭 �� Ŀ�� ִٰ� �մϴ�.
��, �� Ұ�� ۺ�� ܺ��?
A�� ��纣��(Blueberry), B�� �ƻ��̺��(Acai berry), C�� �ƷδϾ�(Aronia), D�� ��Ű��(Maqui berry)�Դϴ�. ��纣�� ٷ�� Ϸε� �θ� ��ϱ� �� ģ��, �� ̸�� ⵵ ��.
��(Berry)��?

�� ̸� �� ֱٿ�� Ұ�� ̶�� ϱ� ��ϴ�. �� (Mulberry), ��(Raspberry), ��(Goji berry) �� 츮��󿡼�� , ��, �ַ� � ��ϴ� ��Դϴ�. �� 纣��, �ù��Ϻ��, ī��ī��, ũ�� ֽ��ϴ�.
��(Berry)�� (��)�� ϴµ�, �� κп� �� Ǿ� �ִ� ��Ÿ� ��ϰ�, �� з��δ� ��, �丶��, ��, ��, ��  �� մϴ�. �̹� ȣ�� ۺ�� Ͽ� �� ü�� ɼ�� ǰ� �ִ� �� ߽�� 缺�а� ȿ�� 캸�ڽ��ϴ�.
�� 缺�� Ž�� ô�

�� ǥ�� 100 g �� 缺�� Դϴ�. �� ڽ��ϴ�. ��纣��, �ƷδϾ�, �� 50 kcal ��ܷ� ��ϰ�, �� о�� ϴ�. �̿� �� ƻ��̺�� 70 kcal�� , �� Է�� 5 g(�� 64 %)�� Դϴ�. �⸧�� . �� Է�� , ��⿡ �� ۺ�� Ҹ�� ϵ�� 2-5�� , �ƷδϾƴ� �� ߿�� Է�� ̾�Ʈ�� ǰ�� Ұ��Ǵ� �ٰŰ� �˴ϴ�. �� 븦 ��ؼ�� ų� �� ʰ� ��Ϸ� ��ϴ� �� , ��ũ��(Choke berry)�� ̸�� ֵ�� ƷδϾƴ� �� ͱ� �� ϱ⿡ �� ֽ��ϴ�. ��ڵ� �� Է�� ƷδϾƺ�� 20 %�� ÿ� ��ϼ��.
�ƻ��̺��, �ƷδϾư� �� ǰ�̳� Į�� ǰ�� Ұ��Ǳ⵵ �մϴ�. �� ǥ�� ٿ� �� ٸ� ��Ͽ� �� ̵�� Į�� Է�� 츮�� Į�� ޿� ��ǰ�� ˰� �ִ� ��(1�� 200 mL�� 210 mg), ��̽�ġ��(1�� 20 g�� 43 mg), ��ġ(1ū�� 15 g�� 150-210 mg) �� Į�� Է� �� ü�� ƻ��̺��, �ƷδϾƸ� Į��޿� ��ǰ�� Ұ��ϴ� �� ʾ� ��Դϴ�.
��纣��, �ƻ��̺��, �ƷδϾ� �� ۺ�� Ƿ� �� Ա⵵ ��, �ַδ� ��ä�ֽ�, ��и� �� ǰ�̳� �ǰ��ɽ�ǰ�� ϰ� �˴ϴ�. ��߿� ��Ǵ� �ƷδϾ� ��ä�ֽ� ��ǰ�� 100 mL�� 54 kcal, ź��ȭ�� 13.5 g(�� 7.6 g)�� ǥ��Ǿ� �ֽ��ϴ�. �Ϲ�� ֽ�� ƴѵ��, �ƷδϾ� �ֽ�� Ŵٸ� ��ɼ� ��лӸ� �ƴ϶� ź��ȭ�� ϰ� �Ǵ� �� ϰ� ��, ü�� ʿ�� е�� 缺��ǥ�� 뷮�� Ȯ��ؾ߰ڽ��ϴ�.
�ѱ��ο��缷��(2010)�� ϱ� �� ɺ� ��Ѽ��뷮�� õǰ� �ִµ�, �ƻ��̺�� 100 g�� Ÿ��A 225 ��RE, �ƷδϾƴ� ��׳׽� 20 mg, �� 0.6 mg�� Ǿ� �־� ��̳� �и� �� ϰ� �� �̵�� Ѽ��뷮(��Ÿ��A 0-2�� 600 ��RE, 3-5�� 700 ��RE, 6-8�� 1,100 ��RE ; ��׳׽� 1-5�� 65-90 mg ; �� 1-5�� 2-3 mg)�� ʰ�� ֽ��ϴ�. �� �̵�� ҷ�� к��ϰų� �� ʴ� �� մϴ�.

�� ׻�ȭ��, �� ΰ��?

��ۺ�� ɼ�� Ұ�� þƴ� �Ǵ� �� ٸ� ��Ͽ� �� , �׻�ȭ�� ˴ϴ�. �� ǰ�� ߰ߵǴ� �׻�ȭ�� ڱ�� ִµ�, �� ִ� ī��Ų, �� ̼��ö�, ��þƴ� �� Դϴ�. �� þƴ�� ̳� ��  ��ԵǾ� �ִ� ��, ��, �Ķ�� ұ��ε� �Ǻ�� ݶ�� , �� ε��(Rhodopsin)�� ռ�, ü�� ɿ� �� ǰ� �ֽ��ϴ�.
��迡 �� ġ�� ̴� �� ̱� �󹫺�(USDA) �� , <�׸�1>�� ٿ� �� ƷδϾ�, ��纣�� þƴ� �Է�� ߿�� Ȯ�� и��մϴ�. �׻�ȭ��(ORAC��)�� ػ�� ɷ�(Oxygen Radical Absorbance Capacity)�� ϴµ� 2010�� ǥ�� USDA �ڷ�<�׸�2>��, �ƷδϾư� ��纣�� 4�� Ǿ��ϴ�.

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<�׸�1> J. Agric. Food Chem. 2006, 54, 4069-4075
<�׸�2> USDA Database for the Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods, Release 2
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