Mangani Makarori muPear? Benefits, Kukuvadza uye Nutritional Value

pear mucheroMuchero unotapira wakadyiwa kubva kare. Haisi kungonaka chete, inopawo hutano hwakawanda.

"Chii chinonzi peya, zvinorevei", "zvipi zvinobatsira zvepeya", "chii chinonzi vhitamini pear", "pane vhitamini c mupeya", "pear inopera simba here" Unogona kuwana mhinduro dzemibvunzo munyaya yacho.

Chii chinonzi Nutritional Value yePears?

Saizi yepakati pear rimwe (178 gramu)ine zvinovaka muviri zvinotevera:

Calories: 101

Mapuroteni: 1 gramu

Carbs: 27 gramu

Fiber: 6 gramu

Vitamin C: 12% yeDaily Value (DV)

Vitamin K: 6% yeDV

Potassium: 4% yeDV

Mhangura: 16% yeDV

Mari iyi inosanganisirawo zvishoma zvefolate, provitamin A uye niacin inopa. Folate uye niacin zvakakosha pakushanda kweserura uye kugadzirwa kwesimba, nepo provitamin A inotsigira hutano hweganda uye kuporeswa kwemaronda.

PearsInobva kune zvakakosha zvicherwa zvakadai semhangura uye potassium. mhangura inobata basa mukudzivirira, cholesterol metabolism uye nerve function, nepo potassium inobatsira mhasuru contractions uye kushanda kwemoyo.

Uyezve, muchero uyu inzvimbo yakanaka kwazvo yepolyphenol antioxidants inodzivirira kubva mukukuvadzwa kweoxidative. Kupfuura rind polyphenol ine, saka idya muchero une peel. 

Ndezvipi Zvakanakira Pear?

Inodzivirira hutano hwematumbo

Iyo yakanaka sosi ye soluble uye insoluble fiber, yakakosha kune hutano hwekugaya.  Aya mafibhi anobatsira kuchengetedza ura hwese nekupfava nekusimudza chituru.

Pear imwe yepakati (178 gramu), inopa 6 gramu yefiber, iyo inoenderana ne22% yezuva nezuva fiber inoda.

Pamusoro pezvo, soluble fiber inodyisa mabhakitiriya ane hutano mumatumbu. Naizvozvo, izvi zvinoonekwa se prebiotics, izvo zvinosanganiswa nekuchembera kwakanaka uye kuwedzeredzwa kusadzivirirwa.

Mune peel yepeya Zvakanakisisa kudya michero isina kucheneswa, sezvo ine huwandu hwakawanda hwefiber.

Inovandudza kugaya uye inogona kurwisa kuvimbiswa

Sechikafu chepamusoro-fiber chinopa chikafu chakakosha, zvimwe kudya peyaInoshanda mukudzivirira kana kurapa matambudziko ekugaya. Pears Kudya yakawanda fiber kubva mukudya senge

Iyo pectin mu pear inobatsira hutano hwekudya. Pectin is natural diuretic uye ine mild laxative effect. Nechinhu ichi, chinobatsira kugadzirisa mafambiro, kudzivirira kuchengetwa kwemvura uye kuderedza kuputika.

Pears uye phytonutrients inowanikwa mune mimwe michero inodzivirira nhengo dzekudya kubva kune oxidative stress. Inobatsirawo kudzikamisa muviri uye kuenzanisa pH mazinga. Zvimwe kudya peya Inogona kubatsira seyakasikwa hemorrhoid kurapwa.

Iine mishonga yemiti inobatsira

Pearsine mishonga yakawanda inobatsira yemiti inoupa mavara akasiyana.

Somuenzaniso, anthocyaninsinopa imwe ruby-tsvuku hue. Mishonga iyi inosimbisa tsinga dzeropa, inovandudza hutano hwemoyo.

pear yegirini ukuwo, zvinhu zviviri zvinodiwa kuti maziso arambe achiona, kunyanya patinenge tichikura. lutein uye zeaxanthin Rine.

Chinhu chikuru che fiber

saizi iri pakati nepakati peyaine magiramu anopfuura mashanu efiber uye peya Ndiyo yakanyanya fiber chikafu.

Fiber ine zero digestible calories. Icho chinhu chinodiwa chekudya kune hutano nekuti inobatsira kuchengetedza hutano hwehuga hweropa uye inosimudzira kugara.

PearsChimwe chezvinhu zvinonyanya kutsvagirwa zvehupfu ndeyekomboni inonzi pectin fiber. Pectin fiber inopfuura kungoita regulator; Imhando yakakosha yefiber inobatsira inonyungudika mumvura uye inobatsira kuderedza cholesterol uye inosimudzira hutano hwekugaya.

Iine anti-inflammatory properties

Kunyangwe kuzvimba kuri kwakajairwa immune immune mhinduro, kuzvimba kusingaperi kana kwenguva refu kunokanganisa hutano. Inokonzera zvimwe zvirwere, kusanganisira chirwere chemwoyo uye rudzi rwechipiri chirwere cheshuga.

PearsIyo yakapfuma sosi ye flavonoid antioxidants iyo inobatsira kurwisa kuzvimba uye inogona kuderedza njodzi yechirwere.

Zvidzidzo zvakawanda zvakakura zvinoratidza kuti yakakwira flavonoid kudya kunoderedza njodzi yechirwere chemoyo uye chirwere cheshuga. Izvi zvinokonzerwa ne-anti-inflammatory uye antioxidant properties yeaya makomponi.

Iine anticancer effects

Makomisheni akasiyana anowanikwa anopa anticancer properties. Semuenzaniso, anthocyanin uye cinnamic acid zvirimo zvinonzi kurwisa cancer.

Zvidzidzo zvishoma peya Ongororo dzinoratidza kuti kudya kune michero yakawanda, kusanganisira mabheri, kunogona kudzivirira mamwe kenza, kusanganisira yemapapu, yemudumbu, uye dundira.

Zvimwe zvidzidzo zvevanhu peya Anotaura kuti michero ine flavonoid yakawanda yakadai seflavonoids inogonawo kudzivirira kubva kune kenza yezamu neovarian, uye chibereko ichi chinonyanya kukosha kuvakadzi.

Inoderedza njodzi yechirwere cheshuga

Pears - kunyanya marudzi matsvuku - anobatsira kuderedza dambudziko rechirwere cheshuga.

Muchidzidzo chikuru chevanhu vanopfuura 200.000, pear dzvuku Zvakaonekwa kuti kudya 5 kana kupfuura kushumirwa kwemichero ine anthocyanins pasvondo, senge, yaive ne2% yakaderera njodzi yerudzi rwe23 chirwere cheshuga.

Fiber iri muchero inononoka kugaya uye inopa muviri nguva yakawanda yekupwanya uye kutora macarbohydrates. Izvi zvinobatsira kugadzirisa mazinga eshuga uye zvinogona kudzivirira nekudzora chirwere cheshuga.

Inodzivirira hutano hwemoyo

Pearsinoderedza njodzi yechirwere chemoyo. Procyanidin antioxidants inogona kuderedza kuoma kwemwoyo, kuderedza LDL (yakaipa) cholesterol, uye kuwedzera HDL (yakanaka) cholesterol.

Bark rayo rinofungidzirwa kuti rinobatsira kuhutano hwemwoyo nekuderedza kuzvimba uye kuderedza chirwere chemoyo chengozi dzakadai sekukwira kweropa uye cholesterol. quercetin Iine yakakosha antioxidant inonzi

Inobatsira kuchengetedza hutano hwemapfupa

Pearsinzvimbo yakanaka yezvikafu zviviri zvakakosha kune hutano hweskeletal: vhitamini K uye boron. 

Vitamin K kushomeka inoisa njodzi huru yezvirwere zvine chekuita nemapfupa. Inoshanda pamwe nezvimwe zvakakosha zvinovaka muviri senge calcium, magnesium uye phosphorus kudzivirira kuparara kwemapfupa.

Dzimwe nyanzvi dzinotofunga kuti vitamin K ingave iyo inonyanya kukosha yekurwisa osteoporosis.

Boron inobatsira kuchengetedza mapfupa akasimba nekuita kuti mapfupa emamineral density, kudzivirira osteoporosis, kurapa kuzvimba mamiriro senge arthritis, nekuvandudza simba uye tsandanyama.

Boron inowanzo shandiswa pasi pekudzivirira osteoporosis, asi vazhinji vezvehutano vanoiona sechikamu chakakosha chekudzivirira kukanganiswa kwemapfupa ane zera.

Inopa simba

PearsYakakwira glucose yemukati inopa simba nekukurumidza kana kuneta. Inotorwa nekukurumidza nemuviri uye inoshanduka kuita simba.

Inogadzirisa BP

PearsIyo anti-carcinogenic glutathione uye antioxidants iri mairi inobatsira kudzora BP.

Pear inobatsira kuderedza uremu

Pear macalorie Muchero wakaderera mumvura uye une fiber yakawanda. Musanganiswa uyu unoratidza kuti unopera simba, faibha inokuchengeta wakaguta. Kana waguta, unodya zvishoma.

zuva nezuva muchidzidzo chemavhiki gumi nemaviri mapeya maviri 40 vakuru vakaidya vakarasika kusvika 1,1 cm kubva muchiuno.

Kudya pears panguva yekuzvitakura - zvinobatsira zvemapeya panguva yekuzvitakura

Icho chibereko chakachengeteka zvachose panguva yekuzvitakura. Iyo ine macalorie mashoma uye yakakwira mune zvinovaka muviri zvinodiwa kumadzimai akazvitakura. Zvakakosha kugeza zvakakwana usati wadya.

Izvi zvinoshanda kune michero yese ine matehwe. Iko kubvisa zvirwere zvinokuvadza zvinogona kuwanikwa pamusoro pemuchero. Zvirwere izvi zvinogona kukonzera kukanganisa kwakanyanya kwepamuviri nezvirwere zvakaita se toxoplasmosis uye listeriosis.

Benefits Pear for Skin

Iine fiber, iyo inoita basa rinokosha pakuchengeta ganda rakanaka uye rakapfava. Mukuwedzera, iyo antioxidant yemukati inorwisa inokuvadza mahara radicals, inodzivirira ganda kubva mukukuvadzwa. 

Iyo pakupedzisira inopa ruvara kune ganda uye inobatsira kudzivirira kuumbwa kwemitsara yakanaka munzvimbo yemuromo pamwe nekukomberedza maziso.

Chibereko chacho chine huwandu hwakawanda hwevhithamini yakakosha uye maminera anokosha. Nokudaro, inosimbisa kudzivirirwa, iyo inobatsira kurwisa acne uye zvirwere zveganda.

Pears inoenzanisa mvura yemukati yeganda, saka iyo yakasikwa moisturizer. Nokudaro, chidimbu chemuchero uyu chinoshandiswa zvakanyanya mukugadzira mafuta ekunyorovesa. 

Iro anti-inflammatory properties inobatsira ganda. kudya peya kana kushandisa chero chigadzirwa cherunako chine zvakatorwa hazvikonzere allergic reaction. Nokudaro, inobatsira paganda.

Zvakanakira Pear kune Bvudzi

Inodyisa bvudzi

Pears, kunyanya vakura, vane shuga yechisikigo doro inonzi 'sorbitol' kana 'glucitol' iyo inodyisa bvudzi rebvudzi, inodyisa ganda remusoro uye inochengetedza bvudzi rakanyorova kuitira hutano hwakanaka.

Inoderedza kuoma kwebvudzi

PearsIyo moisturizing pfuma yehupfu inobatsira zvakanyanya kuderedza kuoma kwebvudzi. Iyo inewo yakawanda yevhitamini C, iyo inoshanda seyakasikwa antioxidant uye inobatsira kuchengetedza tambo dzebvudzi dzakagadzirwa zvakanaka nekuchengetedza hutano hwemasero ebvudzi.

Inopa kupenya

kune bvudzi rakagomara peya zvingabatsira. Zvose zvaunofanirwa kuita ndezvokugadzirira mask yebvudzi remasikirwo nekusanganisa 1 pear yakachena uye yakaibva, 2 tablespoons yeapuro cider vhiniga nemvura. Uyu ndiwo mukuru webvudzi revitalizer unogona kumutsidzira bvudzi rakasvibiswa uye kudzorera kupenya kwaro kwakarasika.

Ndezvipi zvinokuvadza pear?

apple uye peya Zvibereko zvakaita seizvi zvine huwandu hwakawanda hwefructose kana ichienzaniswa neglucose. Izvo zvinonzi zvakakwirira-FODMAP zvokudya.

Kushandisa yakakwirira yeFODMAPs kunogona kuwedzera gasi, kuputika, kurwadziwa, uye manyoka kune vamwe vanhu vane zvirwere zvinogumbura.

FODMAP inomirira "fermentable oligosaccharides, disaccharides, monosaccharides uye polyols". Aya ese ndiwo mafomu anoviriswa eipfupi cheni makabhohaidhiretsi. Kudya zvishoma zvemhando idzi dzemakhahydrates kunoderedza zviratidzo zvinowanzoonekwa kune vanhu vane hanya neFODMAP.

Ungasarudza sei Pear?

pear yakaibva ndiyo yakanakisisa. Kana ganda remuchero richipenya, ritore. Sarudza kune avo vane matte goridhe ruvara, kunhuhwirira uye zvishoma mutsipa munyoro.

Pear yakanaka inofanira kuva yakasimba zvakakwana (kwete kunyanya kuoma). Peel yemuchero inofanira kunge yakanyorova uye isina kukuvara. Kunyange kana pane imwe ngura (mavara matsvuku) pane peel, kuravira hakuzoshanduki.

Nzira yekuchengeta Pears?

Vakakura peyaisa mufiriji. Sezvineiwo, kana uchida kuibva patembiricha yekamuri, zviise mundiro usina kugeza, sezvo mwando unogona kukanganisa muchero nekukurumidza.

Madyiro Emapeya

Unogona kuwana muchero mumisika nezvitoro zvegirosari gore rose. Muchero, unogona kudyiwa wega, unogona kudyiwa neoatmeal, wakawedzerwa kumasaladhi uye smoothies. Iwe unogonawo kugadzira jam uye compote.

Chinonyanya kukosha, kudya pear nesvuura raro, nokuti zvizhinji zvezvinovaka muviri zvakanyorwa pamusoro zvinowanikwa mugoko rayo.

Semagumo;

PearsIcho chibereko chekudya-dense chine fiber, mavitamini uye inobatsira yemiti yemiti.

Izvi zvinovaka muviri zvinorwisa kuzvimba, zvinotsigira ura uye hutano hwemoyo, kudzivirira kubva kune zvimwe zvirwere, uye kunyange kubatsira kuderedza uremu. Idya muchero neganda, sezvo mishonga yakawanda inowanikwa muganda.