IziBonelelo zezeMpilo zePears

Umxholo

• 1. Isondlo kakhulu
• 2. Ngamana unokukhuthaza impilo yamathumbu
• 3. Iqulathe iikhompawundi zezityalo eziluncedo
• 4. Yiba neepropati ezichasayo
• 5. Ngamana unokunikela ngemiphumo yokulwa nomhlaza
• 6. Inxulunyaniswa nomngcipheko osezantsi wesifo seswekile
• 7. Ngamana unokunyusa impilo yentliziyo
• 8. Ngamana unokukunceda ukunciphisa umzimba
• 9. Kulula ukongeza kwisidlo sakho
• Umgca wezantsi

Amapheya aswiti, iziqhamo ezimile okwentsimbi ezonwabileyo ukusukela mandulo. Zingatyiwa zihlwili okanye zithambe.

Abaneli kamnandi kuphela kodwa bakwabonelela ngeenzuzo ezininzi zempilo ezixhaswa sisayensi.

Nazi izibonelelo ezili-9 ezinomtsalane kwimpilo.

1. Isondlo kakhulu

Amapheya eza kwiindidi ezahlukeneyo. Bartlett, Bosc, kunye ne-D'Anjou amapere aphakathi kwezona zithandwa kakhulu, kodwa ngeenxa zonke iintlobo ezili-100 zikhulile kwihlabathi liphela ().

Ipere eliphakathi (178 gram) libonelela ngezi zinto zilandelayo ():

• Iikhalori: 101
• Iprotheni: 1 gram
• IiCarbs: Iigrama ezingama-27
• Ifayibha: Iigrama ezi-6
• Vitamin C: I-12% yeXabiso lemihla ngemihla (DV)
• Vitamin K: I-6% ye-DV
• Potassium: I-4% ye-DV
• Ibhrasi: I-16% ye-DV

Kwale nkonzo inye ikwabonelela ngesixa esincinci se-folate, ipritamin A, kunye ne-niacin. I-Folate kunye ne-niacin zibalulekile ekusebenzeni kweselula nakwimveliso yamandla, ngelixa i-provitamin A ixhasa impilo yesikhumba kunye nokuphilisa amanxeba (,,).

Amapere ngokufanayo asisityebi esityebileyo sezimbiwa, ezinje ngobhedu kunye ne potassium. I-Copper idlala indima ekukhuseleni, kwi-cholesterol metabolism, kunye ne-nerve function, ngelixa i-potassium inceda izicubu zomzimba kunye nokusebenza kwentliziyo (,,,).

Ngaphezu koko, ezi ziqhamo zingumthombo obalaseleyo we-polyphenol antioxidants, ekhusela kumonakalo we-oxidative. Qiniseka ukuba uyayitya ipereyali iphela, njengoko ipeel iyaqhayisa iphindaphindwe kathandathu kuneepolyphenols kunenyama (,).

Isishwankathelo Amapheya atyebile ngokukodwa kwi-folate, i-vitamin C, ithusi kunye ne-potassium. Ikwangumthombo olungileyo we-polyphenol antioxidants.

2. Ngamana unokukhuthaza impilo yamathumbu

Amapere ngumthombo ogqwesileyo we-fiber enyibilikayo kunye ne-insoluble, eziyimfuneko kwimpilo yokwetyisa. Ezi fayibha zinceda ekugcineni amathumbu rhoqo ngokuthambisa kunye nokukhupha isitulo ().

Ipere enye ephakathi (178 gram) ipakisha i-6 gram yefayibha- 22% yeemfuno zakho zemihla ngemihla yefayibha (,).

Ukongeza, iintsinga ezinyibilikayo zondla iintsholongwane ezisempilweni emathunjini akho. Kananjalo, zithathwa njengee-prebiotic, ezinxulunyaniswa nokuguga okusempilweni kunye nokuphuculwa komzimba ().

Ngokukodwa, ifayibha inokunceda ekunciphiseni ukuqhina. Kwisifundo seeveki ezi-4, abantu abadala abangama-80 abanale meko bafumene iigram ezingama-24 zepectin- uhlobo lwefayibha efumaneka kwiziqhamo- ngemini. Bafumene ukukhululeka kokuqunjelwa kunye namanqanaba anyukayo esifo seentsholongwane ().

Njengoko ulusu lwepeyari luqukethe isixa esikhulu sefayibha, kungcono ukuba utye esi siqhamo singacocwanga ().

Isishwankathelo Amapheya abonelela ngefayibha yokutya, kubandakanya ii-prebiotic, ezikhuthaza ukuhlala uhleli emathunjini, ukukhululeka kwesisu, kunye nempilo yokwetyisa. Ukufumana uninzi lwefayibha kwipeya yakho, yitya ngesikhumba.

3. Iqulathe iikhompawundi zezityalo eziluncedo

Amapheya abonelela ngezixhobo ezininzi eziluncedo ezibonelela ngezi ziqhamo imibala yazo eyahlukeneyo.

Umzekelo, ii-anthocyanins ziboleka i-ruby-red hue kwezinye iipere. Ezi zinto zinokuphucula impilo yentliziyo kwaye zomeleze imithambo yegazi (,).

Nangona uphando oluthile kwi-anthocyanins yamapere luyafuneka, uphononongo oluninzi lwabemi lubonisa ukuba ukutya kakhulu ukutya okune-anthocyanin njengamajikijolo kunxulunyaniswa nokwehla kwesifo sentliziyo ().

Iipeya ezinesikhumba esiluhlaza zibonisa i-lutein kunye ne-zeaxanthin, iikhompawundi ezimbini eziyimfuneko ukugcina umbono wakho ubukhali, ngakumbi njengoko uneminyaka yobudala ().

Kwakhona, uninzi lwezi zinto zincedo zezityalo zigxile kulusu (,,).

Isishwankathelo Iipeya zihlala kwizityalo ezininzi eziluncedo. Abo banamapheya abomvu banokuyikhusela impilo yentliziyo, ngelixa abo bakwipere eluhlaza banokukhuthaza impilo yamehlo.

4. Yiba neepropati ezichasayo

Nangona ukudumba kuyimpendulo yesiqhelo yamajoni omzimba, ukudumba okungapheliyo okanye kwexesha elide kunokuyenzakalisa impilo yakho. Inxulunyaniswe nezifo ezithile, kubandakanya isifo sentliziyo kunye nohlobo 2 lweswekile ().

Amapere ngumthombo otyebileyo we-flavonoid antioxidants, enceda ukulwa nokudumba kwaye inokunciphisa umngcipheko wesifo ().

Uphengululo olukhulu olukhulu lubopha ukutya okuphezulu kwe-flavonoid kumngcipheko omncinci wesifo sentliziyo kunye neswekile. Esi siphumo sinokubangelwa zezi zixhobo zichasene ne-anti-inflammatory kunye ne-antioxidant properties (,,).

Ngaphezu, iiperesi zipakisha iivithamini kunye neeminerali ezininzi, ezinje ngobhedu kunye neevithamini C kunye noK, ezilwa nokudumba (6,,).

Isishwankathelo Amapere ngumthombo otyebileyo we-flavonoids, ii-antioxidants ezinokunceda ukunciphisa ukudumba nokukhusela kwizifo ezithile.

5. Ngamana unokunikela ngemiphumo yokulwa nomhlaza

Amapheya anezinto ezahlukeneyo ezinokubonisa iipropathi zomhlaza. Umzekelo, umxholo wabo we-anthocyanin kunye ne-asidi ye-asidi ubonakalisiwe ukuba ulwa nomhlaza (, 26,).

Izifundo ezimbalwa zibonisa ukuba ukutya okunotye iziqhamo, kubandakanya amapere, kunokukhusela kwezinye iintlobo zomhlaza, kubandakanya ezomphunga, isisu kunye nesinyi (,).

Olunye uphononongo lwabemi lubonisa ukuba iziqhamo ezityebileyo ze-flavonoid ezinje ngamapere zinokukhusela nakumhlaza webele kunye nee-ovari, zisenza esi siqhamo sikhethe ngokukhethekileyo kubafazi (,,).

Ngelixa ukutya iziqhamo ezininzi kunokunciphisa umngcipheko womhlaza, uphando oluninzi luyafuneka. Amapheya akufuneki ukuba athathwe njengotshintsho kunyango lomhlaza.

Isishwankathelo Amapheya anezinto ezininzi ezinamandla ezinokuba nomhlaza wokulwa. Nangona kunjalo, uphando olongezelelweyo luyafuneka.

6. Inxulunyaniswa nomngcipheko osezantsi wesifo seswekile

Amapheya, ngakumbi abomvu, anokunceda ukunciphisa umngcipheko wesifo seswekile.

Olunye uphononongo olukhulu kubantu abangaphezulu kwama-200,000 bafumanisa ukuba ukutya i-5 okanye ngaphezulu kweeveki zeziqhamo ezityebileyo ze-anthocyanin ezinje ngamapere abomvu kwakudityaniswa nomngcipheko ophantsi wama-23% wohlobo lweswekile yesi-2 (,).

Ukongeza, uphononongo lwempuku luqaphele ukuba iikhompawundi zezityalo, kubandakanya i-anthocyanins, kwi-peel peel ibonakalise zombini isifo seswekile kunye neziphumo ezichasayo (35).

Ngaphezu koko, ifayibha ekumapheya icothisa ukwetyisa, inika umzimba wakho ixesha elingakumbi lokophuka kunye nokufunxa ii-carbs. Oku kunokunceda ekulawuleni amanqanaba eswekile yegazi, ekunokunceda ekuthinteleni nasekulawuleni isifo seswekile ().

Isishwankathelo Amapheya anokunceda ukunciphisa umngcipheko wohlobo lweswekile yesi-2 ngenxa yefayibha kunye nemixholo ye-anthocyanin.

7. Ngamana unokunyusa impilo yentliziyo

Amapheya anganciphisa umngcipheko wesifo senhliziyo.

Iiprocyanidin antioxidants zabo zinganciphisa ukuqina kwizihlunu zentliziyo, i-cholesterol esezantsi ye-LDL (embi), kunye nokunyusa i-HDL (elungileyo) cholesterol (,,).

Ixolo liphethe i-antioxidant ebalulekileyo ebizwa ngokuba yi-quercetin, ekucingelwa ukuba iyanceda kwimpilo yentliziyo ngokunciphisa ukudumba kunye nokunciphisa imeko yesifo sentliziyo njengoxinzelelo lwegazi kunye namanqanaba e-cholesterol (,).

Olunye uphononongo kubantu abadala abangama-40 abane-metabolic syndrome, isiqhu seempawu ezonyusa umngcipheko wesifo sentliziyo, bafumanisa ukuba ukutya amapere amabini aphakathi suku ngalunye kwiiveki ezili-12 kunciphise imeko yomngcipheko wesifo sentliziyo, ezinje ngoxinzelelo oluphezulu lwegazi kunye nomjikelezo wesinqe ().

Isifundo esikhulu, seminyaka eli-17 esingaphezulu kwabasetyhini abangama-30,000 siveze ukuba yonke imihla izixa ezingama-80 zegramu yeziqhamo zinciphisa umngcipheko wesifo sentliziyo nge-6-7%. Ngokomxholo, i-1 eliphakathi eliphakathi linobunzima obujikeleze i-178 yeegram (,).

Ngapha koko, ukutya rhoqo amapere kunye nezinye iziqhamo ezimhlophe-fleshed kucingelwa ukuba kunciphisa umngcipheko wokubetha. Isifundo seminyaka eli-10 kubantu abangaphezu kwama-20000 bagqiba ekubeni zonke iigram ezingama-25 zeziqhamo ezimhlophe-ezityiweyo zatyiwa imihla ngemihla zinciphisa umngcipheko we-stroke nge-9% ().

Isishwankathelo Amapheya atyebile kwii-antioxidants ezinamandla, ezinje nge-procyanidins kunye ne-quercetin, ezinokunyusa impilo yentliziyo ngokuphucula uxinzelelo lwegazi kunye ne-cholesterol. Ukutya amapheya rhoqo kunokunciphisa umngcipheko wokubetha.

8. Ngamana unokukunceda ukunciphisa umzimba

Amapheya aphantsi kweekhalori, aphezulu emanzini, kwaye apakishwe ngefiber. Olu dibana lubenza ukutya okunciphisa umzimba, njengoko ifayibha namanzi kunokunceda uhlale ugcwele.

Xa ugcwele, unqabile ngokwendalo ukuba utye.

Kwisifundo esinye seeveki ezili-12, abantu abadala abangama-40 abatya iipere ezi-2 yonke imihla baphulukana ne-intshi ezi-1.1 (i-2.7 yeesentimitha) kubude besinqe ().

Ngaphezulu, uphando lweeveki ezili-10 lafumanisa ukuba abasetyhini abongeze iipereji ezi-3 ngosuku kwisidlo sabo esiqhelekileyo balahlekelwe ngumndilili we-1.9 yeekhilogram (0.84 kg). Bakwabona ukuphucuka kwiprofayili yabo ye-lipid, umakishi wezempilo yentliziyo ().

Isishwankathelo Ukutya amapere rhoqo kunokukunceda uzive ugcwele ngenxa yexabiso lawo eliphezulu lamanzi kunye nefayibha. Emva koko, oku kunokukunceda ukunciphisa umzimba.

9. Kulula ukongeza kwisidlo sakho

Amapheya ayafumaneka unyaka wonke kwaye kulula ukuwafumana kwiindawo ezininzi zokutya.

Ukutyiwa uphelele-kunye ne-nati encinci ukuba ukhetha-benza i-snack enkulu. Kwakhona kulula ukuzongeza kwizitya zakho ozithandayo, ezinje nge-oatmeal, iisaladi kunye nee-smoothies.

Iindlela zokupheka ezithandwayo zibandakanya ukosa kunye nokuzingela ngokungekho semthethweni. Amapheya ancedisa inkukhu okanye ingulube ngokukodwa. Nazo zombini zidibene kakuhle nezinongo ezifana nesinamon kunye ne-nutmeg, iitshizi ezinje ngeGouda kunye ne-brie, kunye nezithako ezinjengelemoni kunye netshokholethi.

Nangona ukhetha ukuzitya, khumbula ukufaka ulusu ukuze ufumane ezona zisondlo.

Isishwankathelo Amapheya afumaneka ngokubanzi kwaye kulula ukuwongeza kwisidlo sakho. Ungazitya ziphelele ngesikhumba okanye uzifake kwizitya eziphambili. Ezi ziqhamo ziba mnandi ngakumbi xa zosiwe okanye zibekiwe.

Umgca wezantsi

Amapere sisiqhamo sombane, ukupakisha ifayibha, iivithamini, kunye nezixhobo zezityalo eziluncedo.

Ezi zondlo zicingelwa ukuba zilwe nokudumba, zikhuthaze amathumbu kunye nempilo yentliziyo, zikhusele kwizifo ezithile, kwaye zincede nasekunciphiseni ubunzima.

Qiniseka nje ukuba uyatya ixolo, njengoko ligcina uninzi lwezi zondlo zeziqhamo.