Yiziphi Izinzuzo kanye Nenani Lokudla Okunomsoco Lepentshisi?

amapentshisi -I-Prunus persica– yisithelo esinesikhumba esinoboya nenyama emnandi emhlophe noma ephuzi. Kucatshangwa ukuthi yayilinywe eShayina eminyakeni engaphezu kuka-8000 edlule.

Nakuba kuyisithelo esinomsoco, sinikeza izinzuzo ezithile zokugaya kanye nempilo yesikhumba. 

Esihlokweni esithi "liyini ipentshisi", "izinzuzo zepentshisi", "inani lokudla kwepentshisi", Kuzochazwa izinto okumele uzazi ngalesi sithelo.

Inani Lomsoco Wepentshisi

Lesi sithelo sicebile ngamavithamini amaningi, amaminerali kanye nezinhlanganisela zezitshalo ezinenzuzo. usayizi ophakathi amapentshisi (150 grams) iqukethe cishe imisoco elandelayo:

Amakhalori epentshisi: 58

Amaprotheni: 1 gram

Amafutha: ngaphansi kwe-1 igremu

Ama-carbohydrate: 14 g

I-fiber: 2 amagremu

I-Vitamin C: 17% Wevelu Yansuku zonke (DV)

I-Vitamin A: 10% we-DV

I-Potassium: 8% we-DV

I-Niacin: 6% ye-DV

I-Vitamin E: 5% we-DV

I-Vitamin K: 5% we-DV

Ithusi: 5% ye-DV

I-Manganese: 5% ye-DV

Futhi, inani elincane i-magnesium, i-phosphorus, yensimbi kanye namanye amavithamini B.

Ukwengeza, igcwele ama-antioxidants - izinhlanganisela zezitshalo ezizuzisayo ezilwa nomonakalo we-oxidative futhi zisize ukuvikela umzimba ekugugeni nasezifo. Lapho isithelo sisha futhi sivuthiwe, siqukethe ama-antioxidants amaningi.

Yiziphi Izinzuzo Zepentshisi?

Icebile kuma-antioxidants

Ngokocwaningo olwenziwa eBrazil, amapentshisi Kungumthombo omkhulu wama-antioxidants. Futhi iqukethe i-chlorogenic acid, enye i-antioxidant enamandla enezinzuzo zokuthuthukisa impilo.

amapentshisi Futhi iqukethe ama-phenolic compounds afaka isandla kakhulu ekusebenzeni kwe-antioxidant yesithelo kunovithamini C noma i-carotenoids, ngokusho kolunye ucwaningo.

amapentshisiIcebile futhi kwamanye ama-antioxidants afana ne-lutein, i-zeaxanthin ne-beta-cryptoxanthin, edlala indima ebalulekile ekugugeni okunempilo kanye nokuvimbela izifo.

isiza ekugayeni ukudla

amapentshisi Kuyasiza ekugayeni ukudla. Isithelo esiphakathi nendawo sinikeza cishe amagremu angu-2 efayibha, cishe ingxenye yayo eyifayibha encibilikayo kanti enye ingxenye ayincibiliki.

I-Insoluble fiber yengeza inqwaba esitulweni futhi isiza ukuhambisa ukudla kwakho ngamathumbu, yehlisa amathuba okuqunjelwa.

Ngakolunye uhlangothi, i-fiber encibilikayo inikeza ukudla kwamagciwane anenzuzo emathunjini. Ngokulandelayo, lawa mabhaktheriya akhiqiza i-short-chain fatty acids njenge-acetate, i-propionate ne-butyrate, ezondla amangqamuzana amathumbu.

i-chain chain fatty acids Kuyasiza ekuthuthukiseni izimpawu zokuphazamiseka kokugaya ukudla njengesifo sikaCrohn, i-irritable bowel syndrome (IBS), i-ulcerative colitis ngokunciphisa ukuvuvukala.

ukuqhakaza kwepentshisi Ingenye ingxenye yesithelo engazuzisa ukugaya. Isetshenziswa kabanzi emithini yendabuko yamaShayina ukwelapha ukuphazamiseka kokugaya ukudla.

Ucwaningo lwezilwane lubonisa ukuthi izinhlanganisela ezitholakala ezimbali zingakhuphula ngempumelelo amandla kanye nemvamisa yokufinyela kwamathumbu, ngaleyo ndlela kusize ukugcina isigqi esifanele sokuthuthuka okufanele kokudla.

Kuzuzisa inhliziyo

Ukudla izithelo njalo kunenzuzo empilweni yenhliziyo. isithelo sepentshisi, Yehlisa izinto eziyingozi zesifo senhliziyo njengomfutho wegazi ophakeme kanye ne-cholesterol.

Ucwaningo lwamashubhu okuhlola lubonisa ukuthi lesi sithelo singabopha ama-bile acids—inhlanganisela ekhiqizwa isibindi ephuma ku-cholesterol.

I-bile acids eboshiwe - kanye ne-cholesterol equkethwe - ekugcineni ikhishwa endle, esiza ukwehlisa amazinga e-cholesterol egazini.

Ucwaningo lwe-Test-tube nezilwane zithole ukuthi lesi sithelo esinoboya singanciphisa inani kanye "elibi" amazinga e-cholesterol ye-LDL, kanye nomfutho wegazi kanye namazinga e-triglyceride.

Ingase ivimbele ezinye izinhlobo zomdlavuza

Njengezithelo eziningi amapentshisi Iphinde inikeze izinhlanganisela zezitshalo ezinenzuzo ezingase zivikele ezinhlobonhlobo zomdlavuza.

Ngokukhethekile, isikhumba nenyama yesithelo kucebile kuma-carotenoids kanye ne-caffeic acid - izinhlobo ezimbili zama-antioxidants ezitholakala zinezindawo zokulwa nomdlavuza.

Ucwaningo lwamashubhu nezilwane, imbewu yamapentshisiKuye kwaboniswa ukuthi izingxube kulo muthi zinganciphisa ukukhula kwezimila zesikhumba ezingenawo umdlavuza futhi zivimbele ukuthi zikhule zibe umdlavuza.

Isithelo siphinde sinikeze ama-polyphenols, i-antioxidant ekhonjiswe ukuthi inciphisa ukusabalala kwamangqamuzana omdlavuza. amapentshisi Ama-polyphenols ayo anamandla okubulala amangqamuzana anomdlavuza ngaphandle kokulimaza amaseli anempilo.

Ocwaningweni lwezilwane, lokhu ama-polyphenolsiye yaphumelela ngokukhethekile ekuvimbeleni ukukhula nokusakazeka kohlobo oluthile lomdlavuza webele.

Abacwaningi batusa izikhathi ezimbili kuya kwezintathu ngosuku ukuze umuntu adle inani elilinganayo lama-polyphenol asetshenziswe ocwaningweni. amapentshisi ukudla wamemezela ukuthi kuyadingeka.

Kolunye ucwaningo, okungenani ezi-2 amapentshisi noma abesifazane abangemva kokuya esikhathini abadle ama-nectarine babenengozi ephansi engama-24% yokuba nomdlavuza webele eminyakeni engama-41.

Yehlisa izimpawu zokungezwani komzimba nezinto ezithile

amapentshisi izimpawu zokungezwani komzimbainganciphisa. Lapho umzimba ubhekene ne-allergen, ikhipha ama-histamines noma amakhemikhali akhiqizwa amasosha omzimba ukusiza ukuqeda i-allergen.

Ama-histamines ayingxenye yohlelo lokuzivikela komzimba futhi abangela izimpawu zokungezwani komzimba ezifana nokuthimula, ukulunywa noma ukukhwehlela.

Izifundo, amapentshisiKubonisa ukuthi i-histamine ingasiza ekunciphiseni izimpawu zokungezwani komzimba ngokuvimbela ukukhululwa kwe-histamine egazini.

Kuyazuzisa amehlo

I-Lutein ne-zeaxanthin Ukuba khona kwe-antioxidant phytonutrients efana nesithelo kwenza kube kuhle empilweni yamehlo. Olunye ucwaningo luthi ama-phytonutrients amabili avikela iso emonakalweni ongase ubangelwe ukukhanya okushaya i-retina. I-Lutein nayo itholakale inciphisa ingozi yokuthuthukisa izifo zamehlo ezihlobene nobudala.

I-Lutein ne-zeaxanthin iyasebenza ekuvikeleni i-macula futhi ivimbela izehlakalo zokuwohloka kwe-macular okuhlobene nobudala. Ngokocwaningo oluthile, abantu abahlushwa ukuwohloka kwe-macular okuhlobene neminyaka abadla i-lutein yodwa noma namanye ama-antioxidants alahlekelwe umbono omncane.

Isiza ukunciphisa ukucindezeleka

Ngokombiko we-University of Kentucky, amapentshisi Isebenza njengesidambisi esihle sokucindezeleka. Kuyasiza futhi ekunciphiseni ukukhathazeka. amapentshisiKubizwa ngokuthi 'isithelo sokuzola' eHungary.

Ithuthukisa impilo yobuchopho

amapentshisiIwumthombo omuhle we-folate, osekela impilo yobuchopho.

Izinzuzo Peach Kwabesifazane Abakhulelwe

Amapentshisi aqukethe izakhi ezibalulekile, ngakho ahlangabezana nezidingo zokudla okunempilo kamama nengane.

Ngesikhathi sokukhulelwa, ama-hormone ahilelekile anganciphisa ukunyakaza kwamathumbu. Lokhu kungabangela ukuqunjelwa. ecebile nge-fiber ipentshisi, lokhu kusiza ukuxazulula inkinga.

amapentshisikubalulekile ekukhuleni komntwana onempilo. i-folic acid ucebile futhi. Kuyasiza ekuvimbeleni izinkinga zokuzalwa ezimbi kakhulu.

Izinzuzo Peach for Skin

amapentshisiInemiphumela yokuzivikela esiza ukugcina isikhumba sinempilo. Ucwaningo lwe-Test-tube lunqume ukuthi izinhlanganisela ezikulesi sithelo zandisa amandla esikhumba okugcina umswakama, ngaleyo ndlela kuthuthukisa ukuthungwa kwesikhumba.

Kokubili izifundo ze-test-tube nezilwane zibonisa ukuthi ukufaka okukhishwe embalini noma enyameni yesithelo esikhumbeni kungasiza ukuvikela ukulimala kwe-UV. ukuqhakaza kwepentshisi okukhishwe futhi kutholwe ukubambezela ukukhula kwezimila zesikhumba kumagundane.

Ingabe Ipentshisi Lehlisa Isisindo?

Ngokombiko weCenters for Disease Control and Prevention, ukuqala usuku kahle kubalulekile ekusizeni umuntu ukuthi anciphe.

Enye yezindlela zokwenza lokhu ukunciphisa inani lokusanhlamvu kanye amapentshisi Lokhu okokwenza indawo yezithelo ezithile njengezithelo - lokhu kusiza umuntu azizwe egcwele futhi adle ama-calories ambalwa.

amapentshisi futhi iwumthombo omuhle we-fiber kanye ne-fiber ikhulisa ukusutha futhi inomthelela ekwehleni kwesisindo. Ucwaningo lwaseMelika luthi ukuthola i-fiber yokudla esithelweni kungaba yisinyathelo esibalulekile ekwehliseni ubhubhane lokukhuluphala.

Ezinye Izinzuzo Peach

Kuqinisa amasosha omzimba

Lesi sithelo sicebile ngezakhi kanye nama-antioxidants aqinisa amasosha omzimba. Ucwaningo lwama-tube lubike ukuthi angakwazi futhi ukulwa nezinhlobo ezithile zamagciwane.

Inikeza isivikelo kobuthi obuthile

Kokunye ukuhlola, ababhemayo ama-peach extractskwandisa ukukhishwa kwe-nicotine emchameni. 

Yehlisa amazinga kashukela egazini

Ucwaningo lubonisa ukuthi izinhlanganisela ezitholakala kulesi sithelo zingasiza ekuvimbeleni amazinga aphezulu kashukela egazini kanye nokumelana ne-insulin kumagundane akhuluphele.

Ungawadla Kanjani Amapentshisi

Lesi sithelo sitholakala kalula ngesizini. Ngaphandle kwesizini, kunezinhlobo ezahlukene ezifana ne-compote, ujamu kanye nejusi.

ipentshisi elisha Kuwukudla okulula okunomsoco futhi kungadliwa ngokwakho noma kuhlanganiswe neyogathi. Ingabuye ifakwe ijusi noma yengezwe kuma-smoothies esithelo. 

Indlela yokukhetha nokugcina ama-Peaches?

Ngakho-ke uma isithelo osithengile siqine kakhulu, ungabavumela bahlale phezu kwekhawunta usuku olulodwa kuya kwezintathu.

Amapentshisi avuthiwe azohlala isikhathi esingangesonto ekamelweni lokushisa. Uma uzobe ungawadli ngalesi sikhathi, kungcono uwagcine esiqandisini ukuze angavuthwa kakhulu.

amapentshisi Ingathengwa ethinini noma iqandiswe. Amandla abo e-antioxidant aphansi kunalawo amasha. Zama njalo ukudla izithelo ezintsha.

Ingabe Ipentshisi Liyadliwa?

ikhasi lepentshisi Ayinabuthi kubantu futhi ngokuvamile iphephile ukuyidla. Ize ibe nezinzuzo ezithile zezempilo.

ngokuphelele amapentshisiIwumthombo omuhle wamandla wama-carbohydrate ayinkimbinkimbi, i-fiber, amavithamini namaminerali. Iphinde inikeze ama-antioxidants alwa nama-molecule asebenzayo abizwa ngokuthi ama-radicals mahhala abangela ukulimala kwe-oxidative futhi angaholela ezifweni.

ikakhulukazi ikhasi lepentshisiiqukethe iningi lamagremu angu-3 efayibha etholakala kupentshisi elikhulu. Ngakho-ke, ngegobolondo layo yidla ipentshisiizokusiza ukuthi uthole i-fiber eningi.

Izithelo ezinothe nge-fiber zisiza ukukhuthaza ukuhanjiswa kwamathumbu njalo futhi zehlise nobungozi besifo senhliziyo.

ikhasi lepentshisi futhi iqukethe ama-antioxidant amaningi kunenyama, njenge-polyphenols njenge-caffeic acid ne-chlorogenic acid.

Ucwaningo oludala ikhasi lepentshisiUthole ukuthi inyama iqukethe ama-polyphenols aphindwe kabili kunenyama. 

Olunye ucwaningo lwamagundane oluphenya imiphumela yezingxenye ezihlukahlukene zepentshisi ekucindezelekeni kwe-oxidative nokuvuvukala lwathola ukuthi ikhasi lepentshisi libonise imiphumela ebalulekile yokuvikela emonakalweni we-oxidative ezinso, isibindi kanye nobuchopho.

Izingozi Zokudla Ipentshisi Lepentshisi

ikhasi lepentshisiOkunye okubi ekudleni amantongomane ukuthi kungenzeka kube khona izibulala-zinambuzane, okungamakhemikhali asiza ukuvimbela ukulimala kwezitshalo nokwandisa isivuno.

Ezimweni eziningi, izikhumba zezithelo nemifino eziye zahlangana namakhemikhali ziphakeme kunenyama yazo. isibulala-zinambuzane inokugxila.

Kunokukhathazeka okukhulayo mayelana nemiphumela yezempilo yezibulala-zinambuzane. Olunye ucwaningo luveza ukuthi ukusetshenziswa kwezibulala-zinambuzane nokuchayeka ngokuhamba kwesikhathi kungaholela ekukhuleni kwezifo ezithile, okuhlanganisa ne-Parkinson kanye nomdlavuza.

Nokho, imiphumela yezibulala-zinambuzane empilweni yabantu ayikacaci kahle futhi kudingeka ucwaningo olunzulu.

Imiphumela yezibulala-zinambuzane kubantu cishe incike ohlotsheni lwesibulala-zinambuzane nezinga lokuchayeka. Ukuze wenze lokhu, geza i-peach kahle ngaphambi kokuyidla.

ikhasi lepentshisiOkunye okubi ekudleni i-nu ukuthi kungabangela ukungakhululeki kokugaya ukudla kulabo abanesifo samathumbu esivuvukalayo esiphakathi nendawo (IBD) noma ezinye izinkinga zokugaya ukudla (IBD). Abantu abanalesi simo kufanele bagweme izithelo ezingavuthiwe. 

Ngenxa yalokho;

amapentshisi Inothile ngamavithamini amaningi, amaminerali kanye nezinhlanganisela zezitshalo ezinenzuzo. Inenzuzo ekugayeni ukudla, inhliziyo kanye nempilo yesikhumba. Iphinde ithuthukise ukuzivikela komzimba, inciphise ingozi yomdlavuza othile futhi yehlise amazinga kashukela egazini.

Ngenxa yalokho, yisithelo okufanele sidliwe.