9 Hutano uye Kudya Zvinovaka muviri Kubatsirwa kweMapeya

Zvemukati

• 1. Zvakanyanya zvinovaka muviri
• 2. Inogona kusimudzira hutano hwematumbo
• 3. Iine zvinobatsira zvinomera zvemiti
• 4. Iva nemishonga inorwisa kuzvimba
• 5. Inogona kupa anticancer mhedzisiro
• 6. Yakabatanidzwa kune yakaderera njodzi yechirwere cheshuga
• 7. Inogona kusimudzira hutano hwemwoyo
• 8. Zvikubatsire kurasikirwa nehuremu
• 9. Zviri nyore kuwedzera pane zvaunodya
• Chinokosha

Mapeya anotapira, bhero-rakagadzirwa michero yakave ichinakidzwa kubvira nguva dzekare. Dzinogona kudyiwa dzakatsetseka kana dzakapfava.

Ivo havasi vanonaka chete asi zvakare vanopa akawanda mabhenefiti ehutano anotsigirwa nesainzi.

Heano mapfumbamwe anonakidza ehutano mabhenefiti emapeya.

1. Zvakanyanya zvinovaka muviri

Mapeya anouya mumarudzi akasiyana siyana. Bartlett, Bosc, uye D'Anjou mapepa ari pakati peanonyanya kufarirwa, asi dzakatenderedza zana mhando dzinorimwa pasi rese ().

Peya iri pakati nepakati (178 gramu) inopa zvinotevera zvinovaka muviri ():

• Makorori: 101
• Mapuroteni: 1 gramu
• Carbs: 27 magiramu
• Fiber: 6 magiramu
• Vhitamini C: 12% yeiyo Mazuva ese Kukosha (DV)
• Vhitamini K: 6% yeDV
• Potassium: 4% yeiyo DV
• Mhangura: 16% yeDV

Iko kushumirwa kumwechete kunopawo hushoma folate, provitamin A, uye niacin. Folate uye niacin akakosha pama cellular mashandiro uye kugadzirwa kwesimba, nepo provitamin A inotsigira hutano hweganda uye kupora kwemaronda (,,).

Mapeya zvakare akapfuma sosi yezvakakosha zvicherwa, senge mhangura ne potassium. Mhangura inoita basa rekuzvidzivirira, cholesterol metabolism, uye tsinga mashandiro, nepo potassium inobatsira mhasuru inopesana uye nemoyo basa (,,,).

Uyezve, michero iyi sosi yakanaka kwazvo ye polyphenol antioxidants, inodzivirira kukuvara kweiyo oxidative. Ive neshuwa yekudya iyo peya yese, sezvo iyo peel inozviro inokwira kusvika katanhatu yakawanda polyphenols kupfuura nyama (,).

Pfupiso Mapeya anonyanya kupfuma mu folate, vhitamini C, mhangura, uye potasium. Izvowo sosi yakanaka ye polyphenol antioxidants.

2. Inogona kusimudzira hutano hwematumbo

Mapeya chinhu chakanakisa sosi inonyungudika uye isina insoluble fiber, izvo zvakakosha kune hutano hwekugaya. Idzi tambo dzinobatsira kuchengetedza ura hwakajairika nekunyorovesa uye kukwizisa stool ().

Imwe peya iri pakati nepakati (178 gramu) inorongedza magiramu matanhatu efaibha - 22% yezveko fiber zvezuva nezuva zvinoda (,).

Pamusoro pezvo, tambo dzakasungika dzinopa mabhakitiriya ane hutano mumatumbu ako. Sezvo vakadaro, vanoonekwa sema prebiotic, ayo anoenderana nehutano hwakanaka hwekweguru uye hwakagadziriswa hutachiona ().

Sezvineiwo, faibha inogona kubatsira kudzimbikana nekuzvimbirwa. Muchidzidzo chemavhiki mana, vakuru makumi masere vane chirwere ichi vakagamuchira magiramu makumi maviri nemana epectin - rudzi rwefibha inowanikwa muchero - pazuva. Vakasangana nekunonoka kuzvimbirwa uye vakawedzera huwandu hwoutano gut mabhakitiriya ().

Sezvo peya ganda rine huwandu hwakawanda hwefibre, zviri nani kuti udye uyu muchero usina kupepetwa ().

Pfupiso Mapeya anopa fiber yekudya, kusanganisira prebiotic, iyo inosimudzira ura kugara, kudzimbikana kuzorora, uye hutano hwese hwekugaya. Kuti uwane iyo fiber yakawanda kubva peya rako, idye neganda iri.

3. Iine zvinobatsira zvinomera zvemiti

Mapeya anopa akawanda anobatsira emiti makomputa anopa aya michero iwo awo akasiyana hue.

Semuenzaniso, anthocyanins inokweretesa ruby-tsvuku hue kune mamwe mapepa. Aya makomponi anogona kusimudzira hutano hwemwoyo uye kusimbisa tsinga dzeropa (,).

Kunyangwe kutsvagurudza kwakanangana nemapere anthocyanins kuchidikanwa, huwandu hwakawanda hwevanhu hunoratidza kuti kudya kwakanyanya kwezvikafu zvine anthocyanin semabriji kunoenderana nenjodzi yakadzikira yehosha yemwoyo ().

Mapeya ane ganda rakasvibirira ane lutein uye zeaxanthin, maviri macomputer anodikanwa kuti uchengete chiono chako chakapinza, kunyanya paunenge uchikura ().

Zvekare, mazhinji emakomputa emiti anobatsira akaiswa muganda (,,).

Pfupiso Mapeya anochengetera akawanda anobatsira emiti makomponi. Avo vari mumapeya matsvuku vanogona kuchengetedza hutano hwemwoyo, nepo iwo ari mumapeya egirini anogona kusimudzira hutano hwemaziso.

4. Iva nemishonga inorwisa kuzvimba

Kunyangwe kuzvimba kuri kwakajairika mhinduro yemumuviri, kusingaperi kana kwenguva refu-kuzvimba kunogona kukuvadza hutano hwako. Iyo yakabatana nezvimwe zvirwere, zvinosanganisira chirwere chemwoyo uye mhando 2 chirwere cheshuga ().

Mapeya ipfuma sosi ye flavonoid antioxidants, iyo inobatsira kurwisa kuzvimba uye inogona kudzora njodzi yako yechirwere ().

Ongororo dzinoverengeka dzakakura dzinosunga yakakwira flavonoid kunwa kune yakaderedzwa njodzi yehosha yemoyo uye chirwere cheshuga. Izvi zvinogona kunge zvichikonzerwa nemakomponi aya 'anti-inflammatory uye antioxidant zvivakwa (,,).

Uyezve, mapepa anotakura akawanda mavitamini uye mamineral, senge mhangura uye mavitamini C uye K, ayo zvakare anorwisa kuzvimba (6,,).

Pfupiso Mapeya ipfuma sosi ye flavonoids, ayo ari antioxidants ayo anogona kubatsira kudzikisa kuzvimba uye kudzivirira kune zvimwe zvirwere.

5. Inogona kupa anticancer mhedzisiro

Mapeya ane akasiyana macomputer anogona kuratidza anticancer zvivakwa. Semuenzaniso, yavo anthocyanin uye cinnamic acid zvirimo zvakaratidzirwa kurwisa cancer (, 26,).

Tsvakurudzo shoma dzinoratidza kuti kudya kwakapfuma muchero, kusanganisira mapere, kunogona kudzivirira kubva kune vamwe kanzira, kusanganisira iya yemapapu, mudumbu, uye dundira (,).

Dzimwe ongororo dzevanhu dzinoratidza kuti michero ine flavonoid yakaita semapeya inogona zvakare kuchengetedza maronda ekenza yemazamu uye ovari, zvichiita kuti chibereko ichi chisarudzo chakangwara chevakadzi (,,).

Kunyangwe kudya michero yakawanda kungaderedza kenza yako njodzi, kumwe kutsvagurudza kunodiwa. Mapeya haafanire kutorwa seanotsiva kurapwa gomarara.

Pfupiso Mapeya ane akawanda ane simba emiti makomputa anogona kuve nekenza-yekurwisa zvivakwa. Zvisinei, kumwe kutsvagurudza kunodiwa.

6. Yakabatanidzwa kune yakaderera njodzi yechirwere cheshuga

Mapeya - kunyanya akasiyana matsvuku - anogona kubatsira kudzikisa njodzi yeshuga.

Imwe ongororo huru muvanhu vanopfuura mazana maviri ezviuru vakaona kuti kudya zvishanu kana kupfuura pasvondo michero ine anthocyanin yakaita semapere matsvuku yaibatanidzwa ne 23% njodzi yakaderera yerudzi rwechipiri chirwere cheshuga (,).

Pamusoro pezvo, ongororo yegonzo yakaratidza kuti makemikari emiti, kusanganisira anthocyanins, mune pear peel yakaratidza zvese anti-chirwere cheshuga uye zvinopesana nezvirwere (35).

Uyezve, iyo faibha iri mumapere inononoka kugaya, ichipa muviri wako nguva yakawanda yekupaza nekutora ma carbs. Izvi zvinogona zvakare kubatsira kudzora huwandu hweshuga yeropa, zvinogona kubatsira kudzivirira uye kudzora chirwere cheshuga ().

Pfupiso Mapeya anogona kubatsira kudzikisa njodzi yako yerudzi rwechipiri chirwere cheshuga nekuda kweiyo fiber uye anthocyanin zvirimo.

7. Inogona kusimudzira hutano hwemwoyo

Mapeari anogona kudzikisa njodzi yako yechirwere chemwoyo.

Maprodyanidin antioxidants avo anogona kudzikamisa kuomarara mumatumbu emwoyo, kudzikisa LDL (yakaipa) cholesterol, uye kuwedzera HDL (yakanaka) cholesterol (,,).

Iyo peel rine yakakosha antioxidant inonzi quercetin, iyo inofungidzirwa kubatsira moyo wehutano nekudzora kuzvimba uye kudzora chirwere chemoyo njodzi senge yakakwira BP uye cholesterol mazinga (,).

Imwe ongororo muvanhu vakuru makumi mana vane metabolic syndrome, sumbu rezviratidzo rinowedzera chirwere chemoyo wako, rakaona kuti kudya mapereji maviri epakati zuva rega rega kwemavhiki gumi nemaviri kwakadzora chirwere chemoyo njodzi, senge yakakwira BP uye chiuno chakakomberedza ().

Chidzidzo chikuru, chemakore gumi neshanu muvakadzi vanodarika makumi matatu vakaratidza kuti zuva rega rega chikamu chegiramu makumi masere chemichero chakadzikira njodzi yehosha yemoyo ne6-7%. Nezve mamiriro, 1 yepakati peari inorema kutenderedza 178 gramu (,).

Uyezve, kugara uchidya mapee uye zvimwe michena-yakaomeswa michero inofungidzirwa kudzikisa sitiroko njodzi. Imwe chete-yegumi-gore kudzidza mukati vanopfuura zviuru makumi maviri zvevanhu vakafunga kuti yega yega 25 gramu yemuchena-wenyama muchero unodyiwa zuva nezuva wakadzikira sitiroko njodzi ne9% ().

Pfupiso Mapeya akapfuma mune ane simba antioxidants, akadai sepryanyanidins uye quercetin, ayo anogona kusimudzira hutano hwemwoyo nekuvandudza BP uye cholesterol. Kudya mapeya nguva dzose kunogona zvakare kudzora sitiroko njodzi.

8. Zvikubatsire kurasikirwa nehuremu

Mapeya ari mashoma macalorie, akakwira mumvura, uye akazara ne fiber. Iko kusanganisa kunovaita uremu-kurasikirwa-hushamwari chikafu, sezvo fiber nemvura zvinogona kukubatsira kuti ugare wakazara.

Kana wazara, iwe pachako unowanzoita zvishoma zvekuramba uchidya.

Mune kumwe kuongorora kwevhiki gumi nembiri, vanhu vakuru makumi mana vakadya mapere maviri zuva nezuva vakarasika kusvika pamasendimita 1,7 kubva pachiuno chavo ().

Uyezve, chidzidzo chevhiki gumi chakawana kuti vakadzi vakawedzera mapereti matatu pazuva kuchikafu chavo chavakaita vakarasikirwa neavhareji yemapaundi 1.9 (0.84 kg). Vakaona zvakare kugadzirisa mune yavo lipid chimiro, mucherechedzo wehutano hwemwoyo ().

Pfupiso Kudya mapeya nguva dzose kunogona kukubatsira kuti unzwe uzere nekuda kwehuwandu hwemvura uye faibha. Nekudaro, izvi zvinogona kukubatsira kuti uderedze huremu.

9. Zviri nyore kuwedzera pane zvaunodya

Mapeya anowanikwa gore rese uye zviri nyore kuwana muzvitoro zvakawanda.

Kudya zvakazara - nemaoko mashoma etsitsi kana ukasarudza - vanoita tumwe tudyo. Zvakare zvakareruka kuzviwedzera kune ako aunofarira ndiro, senge oatmeal, masaladi, uye smoothies.

Nzira dzakakurumbira dzekubika dzinosanganisira kugocha uye kuisa poaching. Mapeya anozadzisa huku kana nyama yenguruve kunyanya zvakanaka. Ivo zvakafanana vanobatana zvakanaka nezvinonhuwira zvakaita sesinamoni uye nutmeg, cheeses senge Gouda uye brie, uye zvigadzirwa senge ndimu uye chokoreti.

Zvisinei iwe unosarudza kuzvidya, yeuka kuisa ganda kuti uwane zvinovaka muviri zvakanyanya.

Pfupiso Mapeari anowanikwa zvakanyanya uye zviri nyore kuwedzera pane chako chikafu. Unogona kuzvidya zvizere neganda kana kuzvisanganisa mumidziyo mikuru. Michero iyi inonyanya kunakirwa kana yakagochwa kana kubikwa.

Chinokosha

Mapeya chibereko chemagetsi, kurongedza fiber, mavitamini, uye zvinobatsira zvinomera zvemiti.

Izvi zvinovaka muviri zvinofungidzirwa kuti zvinorwa nekuzvimba, zvinokurudzira ura uye hutano hwemwoyo, zvinodzivirira kune zvimwe zvirwere, uye kunyange kubatsira kuonda.

Ingova nechokwadi chekudya iyo peel, sezvo ichiviga zvakawanda zveichi chibereko michero.