Zingaphi iiCalories kwiPear? Izibonelelo, iiNzakalo kunye neXabiso leSondlo

isiqhamo samapereSisiqhamo esiswiti esatyiwa ukusukela kumaxesha amandulo. Ayinandi nje kuphela, ikwabonelela ngeenzuzo ezininzi zempilo.

"Yintoni ipere, ithetha ukuthini", "ziziphi iingenelo zepere", "yintoni ivithamin yipere", "ikhona ivithamin c kwipere", "ingaba ipere iyancipha" Ungazifumana iimpendulo zemibuzo kweli nqaku.

Liyintoni ixabiso leSondlo samapere?

Ubungakanani obuphakathi ipere enye (178 grams)inomthamo wesondlo ulandelayo:

Iikhalori: 101

Iiprotheni: 1 gram

Iikhabhoni: 27 gram

Ifayibha: 6 grams

IVithamin C: 12% yexabiso lemihla ngemihla (DV)

I-Vitamin K: i-6% ye-DV

I-Potassium: i-4% ye-DV

Ubhedu: 16% yeDV

Esi sixa sikwabandakanya ixabiso elincinci le-folate, i-provitamin A kunye niacin inikeza. I-Folate kunye ne-niacin zibalulekile kumsebenzi weselula kunye nokuveliswa kwamandla, ngelixa i-provitamin A isekela impilo yesikhumba kunye nokuphulukiswa kwesilonda.

NanguIngumthombo weeminerali ezibalulekileyo ezifana nobhedu kunye ne-potassium. copper idlala indima kwi-immunity, i-cholesterol metabolism kunye nomsebenzi we-nerve, ngelixa i-potassium inceda ukuchithwa kwemisipha kunye nokusebenza kwentliziyo.

Ngaphezu koko, esi siqhamo ngumthombo obalaseleyo we-polyphenol antioxidants ezikhusela kumonakalo we-oxidative. Ngaphezulu kwe-rind ipolyphenol iqulethe, ngoko ke udle isiqhamo kunye namaxolo. 

Ziziphi iiNzuzo zePear?

Ikhusela impilo yamathumbu

Ngumthombo ogqwesileyo wefiber enyibilikayo kunye ne-insoluble, iyimfuneko kwimpilo yokwetyisa.  Ezi ntsinga zinceda ukugcina amathumbu ehlala rhoqo ngokuthambisa kunye nokuphakamisa isitulo.

Ipere enye ephakathi (178 grams), inikeza i-6 grams yefiber, ehambelana ne-22% yeemfuno zefiber zemihla ngemihla.

Ukongeza, ifayibha enyibilikayo yondla iibhaktheriya ezisempilweni emathunjini. Ke ngoko, ezi zithathwa njengee-prebiotics, ezinxulunyaniswa nokuguga okunempilo kunye nokuqina kokugonyeka.

Kwixolo lepere Kungcono ukutya iziqhamo ezingapeyithwanga, njengoko zinomthamo omkhulu wefiber.

Ukuphucula ukwetyisa kwaye kunokulwa nokuqhina

Njengokutya okunefayibha ephezulu okubonelela ngezondlo ezibalulekileyo, ngaphezulu ukutya ipereIsebenza ngempumelelo ekuthinteleni okanye ekunyangeni iingxaki zokwetyisa. Nangu Ukutya ifayibha eninzi kwizinto ezifana nokutya

I-pectin kwipere iluncedo kwimpilo yokwetyisa. I-Pectin yi-diuretic yendalo kwaye inefuthe elincinci le-laxative. Ngolu phawu, kunceda ukulawula ukuhamba kwamathumbu, ukuthintela ukugcinwa kwamanzi kunye nokunciphisa ukuqunjelwa.

Nangu kunye ne-phytonutrients efumaneka kwezinye iziqhamo zikhusela izitho zokugaya kuxinzelelo lwe-oxidative. Kwakhona kunceda ukuqinisa umzimba kunye nokulinganisela amanqanaba e-pH. Kaninzi ukutya ipere Inokuba luncedo njengonyango lwe-hemorrhoid yendalo.

Iqulethe iikhompawundi zezityalo eziluncedo

Nanguiqulethe iikhompawundi ezininzi eziluncedo zezityalo ezinika imibala eyahlukeneyo.

Umzekelo, iianthocyaninsinika umbala obomvu werubhi. Ezi zixhobo zomeleza imithwalo yegazi, ukuphucula impilo yentliziyo.

ipere eluhlaza kwelinye icala, izinto ezimbini ezifunekayo ukuze amehlo agcine amehlo, ingakumbi njengoko sikhula. lutein kunye ne-zeaxanthin Ine.

Umthombo omkhulu wefiber

ubungakanani obuphakathi ipereineegram ezingaphezu kwesihlanu zefiber kunye ipere Kona kutya kuphezulu kwefayibha.

Ifayibha iqulethe iikhalori ezigaywayo zero. Yinto efunekayo yokutya okunempilo kuba inceda ukugcina amanqanaba eswekile enempilo kwaye ikhuthaza rhoqo.

NanguEnye yezona zinto ziphandiweyo zomgubo yikhompawundi ebizwa ngokuba yi-pectin fiber. I-Pectin fiber ingaphezulu nje komlawuli; Luhlobo olukhethekileyo lwefiber enenzuzo enyibilikayo emanzini kwaye inceda ukunciphisa i-cholesterol kwaye ikhuthaze impilo yokugaya.

Ineempawu ezichasayo

Nangona ukuvuvukala kuyimpendulo ye-immune eqhelekileyo, ukuvuvukala okungapheliyo okanye ixesha elide kuyingozi kwimpilo. Ibangela izifo ezithile, kubandakanywa nesifo senhliziyo kunye nohlobo lwe-2 yeswekile.

NanguNgumthombo otyebileyo we-flavonoid antioxidants onceda ukulwa nokudumba kwaye unokunciphisa umngcipheko wesifo.

Izifundo ezininzi ezinkulu zibonisa ukuba ukutya okuphezulu kwe-flavonoid kunciphisa umngcipheko wesifo senhliziyo kunye nesifo sikashukela. Esi siphumo sibangelwa yi-anti-inflammatory and antioxidant properties of these compounds.

Ineziphumo zomhlaza

Iikhompawundi ezahlukeneyo zifunyenwe ezibonelela ngeempawu ze-anticancer. Ngokomzekelo, i-anthocyanin kunye ne-cinnamic acid contents kuthiwa ukulwa nomhlaza.

Izifundo ezimbalwa ipere Uhlolisiso lubonisa ukuba ukutya okutyebileyo ngeziqhamo, kuquka amaqunube, kunokukhusela kumhlaza othile, onjengowemiphunga, owesisu nowesinyi.

Ezinye izifundo zabemi ipere Uthi iziqhamo ezityebileyo kwiiflavonoids, ezifana neflavonoids, zinokukhusela nomhlaza wamabele kunye namaqanda esibeleko, kwaye esi siqhamo sibaluleke kakhulu kubasetyhini.

Yehlisa umngcipheko wesifo seswekile

Nangu - ngakumbi iintlobo ezibomvu - zinceda ukunciphisa umngcipheko wesifo sikashukela.

Kuphononongo olukhulu lwabantu abangaphezu kwama-200.000, ipere ebomvu Kwafunyaniswa ukuba ukutya i-5 okanye ngaphezulu kwee-servings zeziqhamo eziqukethe i-anthocyanins ngeveki, ezifana, zine-2% yengozi ephantsi yohlobo lwe-23 yeswekile.

Ifayibha ekwisiqhamo icothisa ukugaya kwaye inika umzimba ixesha elingakumbi lokuqhekeka kunye nokufunxa iicarbohydrates. Oku kunceda ukulawula amanqanaba eswekile yegazi kwaye kunokwenzeka ukuthintela nokulawula isifo seswekile.

Ikhusela impilo yentliziyo

Nanguyehlisa umngcipheko wesifo sentliziyo. I-procyanidin antioxidants inokunciphisa ukuqina kwezicubu zentliziyo, i-cholesterol ephantsi ye-LDL (embi), kunye nokwandisa i-HDL (elungileyo) i-cholesterol.

Amaxolo ayo acingelwa ukuba aluncedo kwimpilo yentliziyo ngokunciphisa ukudumba nokunciphisa imingcipheko yesifo sentliziyo njengoxinzelelo lwegazi oluphezulu kunye namanqanaba e-cholesterol. iquercetin Iqulethe i-antioxidant ebalulekileyo ebizwa

Inceda ukugcina impilo yamathambo

Nanguzingumthombo olungileyo wezondlo ezimbini ezingundoqo kwimpilo yamathambo: i-vitamin K kunye ne-boron. 

Ukunqongophala kwe-Vitamin K ibeka umngcipheko omkhulu kwizigulo ezinxulumene namathambo. Isebenza kunye nezinye izondlo ezibalulekileyo ezifana ne-calcium, i-magnesium kunye ne-phosphorus ukukhusela ukuphuka kwamathambo.

Ezinye iingcali zide zicinge ukuba i-vitamin K inokuba sesona sondlo esibalulekileyo sokulwa ne-osteoporosis.

I-Boron inceda ukugcina amathambo omelele ngokuba negalelo ekuxinaniseni kwamathambo, ukuthintela i-osteoporosis, ukunyanga iimeko ezivuthayo ezifana nesifo samathambo, kunye nokuphucula amandla kunye nobunzima bemisipha.

I-Boron isoloko isetyenziselwa ukuthintela i-osteoporosis, kodwa uninzi lweengcali zezempilo ziyithatha njengenxalenye ebalulekileyo yokuthintela ukuphazamiseka kwamathambo okunxulumene nobudala.

Inika amandla

NanguIsiqulatho seglucose ephezulu sinika amandla ngoko nangoko kwimeko yokudinwa. Ifunxwa ngokukhawuleza ngumzimba kwaye ijike ibe amandla.

Ilawula uxinzelelo lwegazi

NanguI-anti-carcinogenic glutathione kunye ne-antioxidants kuyo inceda ukulawula uxinzelelo lwegazi.

Ipere inceda ukunciphisa umzimba

Pear calories Sisiqhamo esisezantsi emanzini kwaye siphezulu kwifayibha. Le ndibaniselwano ibonisa ukuba buthathaka, ifayibha ikugcina uzele. Xa uhluthi, utya kancinci.

yonke imihla kwisifundo seeveki ezili-12 amapere amabini Abantu abadala abangama-40 ababeyityile balahlekelwa ukuya kuthi ga kwi-1,1 cm ukusuka kumjikelezo wesinqe.

Ukutya iipere ngexesha lokukhulelwa - inzuzo yamapere ngexesha lokukhulelwa

Sisiqhamo esikhuselekileyo ngokupheleleyo ngexesha lokukhulelwa. Iphantsi kweekhalori kwaye iphezulu kwizondlo eziyimfuneko koomama abakhulelweyo. Kuyimfuneko ukuhlamba kakuhle ngaphambi kokutya.

Oku kusebenza kuzo zonke iziqhamo ezinezikhumba. Kukususa iintsholongwane ezinobungozi ezinokufumaneka kumphezulu wesiqhamo. Ezi pathogens zingabangela iingxaki ezinzulu zokukhulelwa kunye nezifo ezifana ne-toxoplasmosis kunye ne-listeriosis.

Izibonelelo zePear for Skin

Iqulethe ifayibha, edlala indima ebalulekileyo ekugcineni ulusu lugudile kwaye luthambile. Ukongeza, umxholo wayo we-antioxidant ulwa neeradicals zamahhala eziyingozi, ezikhusela ulusu kumonakalo. 

Ekugqibeleni inika umbala kwesikhumba kwaye inceda ukuthintela ukubunjwa kwemigca emihle kwindawo yomlomo kunye nokujikeleza kwamehlo.

Isiqhamo sinezinga eliphezulu leevithamini ezibalulekileyo kunye neeminerali ezibalulekileyo. Ngoko ke, iqinisa i-immunity, enceda ukulwa ne-acne kunye nosulelo lwesikhumba.

Nangu ibhalansi umxholo wamanzi eluswini, ngoko ke i-moisturizer yendalo. Ngoko ke, isicatshulwa sesi siqhamo sisetyenziswa kakhulu ekwenzeni izithambiso zokuthambisa. 

Iimpawu zayo ezichasayo ziluncedo eluswini. ukutya ipere okanye ukusebenzisa nayiphi na imveliso yobuhle equlethe isicatshulwa ayisayi kubangela ukusabela komzimba. Ngoko ke, kunenzuzo eluswini.

Iinzuzo zepere kwiNwele

Yondla iinwele

Nangu, ngakumbi abo baqolileyo, baqulethe utywala obunxilisayo beswekile ebizwa ngokuba yi-'sorbitol' okanye 'glucitol' eyondla iifollicle zeenwele, yondla isikhumba kwaye igcine iinwele zifumile ukuze zibe nempilo enhle.

Yehlisa ukoma kweenwele

NanguIpropathi yokuthambisa yomgubo iluncedo kakhulu ekunciphiseni ukoma kweenwele. Ikwanayo ne-vitamin C eninzi, esebenza njenge-antioxidant yendalo kwaye inceda ukugcina imisonto yeenwele ilungiswe kakuhle ngokukhusela impilo yeeseli zeenwele.

Inika ukukhanya

ngenxa yeenwele ezimnyama ipere inokunceda. Konke okufuneka ukwenze kukulungiselela imaski yeenwele zendalo ngokuxuba i-pear entsha kunye nevuthiweyo, iipunipopu ezi-1 ze-aple cider iviniga kunye namanzi. Esi sisivuseleli esikhulu seenwele ezinokuvuselela iinwele ezinqabileyo kwaye zibuyisele ukukhanya kwazo okulahlekileyo.

Ziziphi iingozi zepere?

apile kunye ipere Iziqhamo ezifana nezi ziqulethe izixa eziphezulu zefructose xa kuthelekiswa neglucose. Zigqalwa njengezidlo eziphezulu zeFODMAP.

Ukutya amanqanaba aphezulu e-FODMAP kunokunyusa igesi, ukubhobhoza, intlungu, kunye nesifo sohudo kwabanye abantu abaneengxaki zesisu.

I-FODMAP imele "i-oligosaccharides evumbayo, i-disaccharides, i-monosaccharides kunye ne-polyols". Zonke ezi ziintlobo ezivundileyo zekhabhohayidrethi ezimfutshane. Ukutya okuncinci kwezi ntlobo ze-carbohydrates kunciphisa iimpawu eziqhelekileyo kubantu abanomdla kwi-FODMAP.

Indlela yokukhetha ipere?

ipere evuthiweyo kugqibelele. Ukuba ulusu lwesiqhamo luyakhazimla, luthabathe. Khetha abo banombala wegolide we-matte, ivumba elimnandi kunye nentamo ethambileyo.

Ipere elungileyo kufuneka iqine ngokwaneleyo (ingabi nzima kakhulu). I-peel yesiqhamo kufuneka ihambe kakuhle kwaye ingonakaliswe. Nangona kukho i-rust (amabala amdaka) kwi-peel, incasa ayiyi kutshintsha.

Indlela yokugcina iipere?

Ukuqola ipereyifake efrijini. Ngokwahlukileyo, ukuba ufuna ukuvuthwa kwiqondo lokushisa, zibeke kwisitya ngaphandle kokuhlamba, njengoko ukufuma kunokonakalisa isiqhamo ngokukhawuleza.

Indlela Yokutya Amapere

Ungasifumana isiqhamo kwiimarike nakwiivenkile zegrosari unyaka wonke. Isiqhamo, esinokudliwa sodwa, sinokudliwa nge-oatmeal, yongezwa kwiisaladi kunye ne-smoothies. Unokwenza i-jam kunye ne-compote.

Okubaluleke kakhulu, ukutya ipere nexolo layo; kuba uninzi lwezondlo ezidweliswe ngasentla zifumaneka kwiqokobhe layo.

Ngenxa yoko;

NanguSisiqhamo esinesondlo esine-fiber, iivithamini kunye nezityalo ezinenzuzo.

Ezi zondlo zilwa nokudumba, zixhasa amathumbu kunye nempilo yentliziyo, zikhusela kwizifo ezithile, kunye nokunceda ukunciphisa umzimba. Yitya isiqhamo nolusu, njengoko uninzi lwezondlo lufumaneka eluswini.