Izinzuzo ze-9 zezempilo nezomsoco zamapheya

-Delile

• 1. Kunomsoco kakhulu
• 2. Kungakhuthaza impilo yamathumbu
• 3. Kuqukethe izinhlanganisela zezitshalo ezizuzisayo
• 4. Yiba nezakhiwo ezilwa nokuvuvukala
• 5. Kunganikela ngemiphumela yokulwa nomdlavuza
• 6. Kuxhunyaniswe nengozi ephansi yesifo sikashukela
• 7. Ingaqinisa impilo yenhliziyo
• 8. Kungakusiza wehlise isisindo
• 9. Kulula ukwengeza ekudleni kwakho
• Okubalulekile

Amapheya ayizithelo ezimnandi, ezimise okwezinsimbi ezijatshulelwa kusukela ezikhathini zasendulo. Kungadliwa kamnandi noma okuthambile.

Azimnandi nje kuphela kepha futhi zinikela ngezinzuzo eziningi zezempilo ezisekelwa yisayensi.

Nazi izinzuzo eziyi-9 ezinhle zezempilo zamapheya.

1. Kunomsoco kakhulu

Amapheya eza ngezinhlobo eziningi ezahlukene. Amapheya kaBartlett, Bosc, ne-D'Anjou aphakathi kwezithandwa kakhulu, kepha izinhlobo ezingaba yikhulu ziyalinywa emhlabeni jikelele ().

Ipheya eliphakathi nendawo (178 amagremu) linikeza izakhi zomzimba ezilandelayo ():

• Amakholori: 101
• Amaprotheni: 1 igremu
• AmaCarbs: 27 amagremu
• Umucu: 6 amagremu
• Uvithamini C: U-12% we-Daily Value (DV)
• Uvithamini K: 6% we-DV
• Potassium: 4% we-DV
• Yethusi: 16% we-DV

Lokhu kusebenza okufanayo kunikela ngamanani amancane we-folate, i-provitamin A, ne-niacin. I-folate ne-niacin zibalulekile ekusebenzeni kwamaselula nokukhiqizwa kwamandla, kuyilapho i-provitamin A isekela impilo yesikhumba nokuphulukiswa kwesilonda (,,).

Amapheya nawo ngokufanayo anomthombo ocebile wamaminerali abalulekile, njengethusi ne-potassium. Ithusi lidlala indima ekuvikeleni umzimba, ekusebenziseni i-cholesterol metabolism, nasekusebenzeni kwemizwa, kanti i-potassium iyasiza ekucindezelweni kwemisipha nokusebenza kwenhliziyo (,,,).

Ngaphezu kwalokho, lezi zithelo zingumthombo omuhle kakhulu wama-antioxidants e-polyphenol, avikela ekulimaleni kwe-oxidative. Qiniseka ukuthi udla lonke ipheya, ngoba ikhasi liyagabisa kuze kufike kasithupha kuma-polyphenols kunenyama (,).

Isifinyezo Amapheya acebise kakhulu i-folate, i-vitamin C, ithusi ne-potassium. Futhi zingumthombo omuhle wama-antioxidants e-polyphenol.

2. Kungakhuthaza impilo yamathumbu

Amapheya angumthombo omuhle kakhulu we-fiber encibilikayo nengancibiliki, ebalulekile empilweni yokugaya ukudla. Le micu isiza ukugcina ukuqhutshwa kwamathumbu ngokuthambisa nokugcothula isitulo ().

Ipheya elilodwa eliphakathi nendawo (178 amagremu) lipakisha ama-gramu ayi-6 we-fiber - 22% yezidingo zakho zansuku zonke ze-fiber (,).

Ngokwengeziwe, izintambo ezincibilikayo zondla amabhaktheriya anempilo esiswini sakho. Njengoba kunje, athathwa njengama-prebiotic, ahlobene nokuguga okunempilo kanye nokuzivikela okuthuthukisiwe ().

Ngokuphawulekayo, i-fiber ingasiza ekunciphiseni ukuqunjelwa. Ocwaningweni lwamaviki ama-4, abantu abadala abangama-80 abanalesi simo bathole amagremu angama-24 e-pectin - uhlobo lwefayibha etholakala esithelweni - ngosuku. Bathola ukukhululeka kokuqunjelwa namazinga akhuphukile amabhaktheriya esiswini anempilo ().

Njengoba isikhumba samapheya siqukethe inani elikhulu le-fiber, kungcono ukudla lesi sithelo singapheniwe ().

Isifinyezo Amapheya ahlinzeka nge-fiber yokudla, kufaka phakathi ama-prebiotic, akhuthaza ukuhlala wamathumbu, ukuqunjelwa kokuqunjelwa, kanye nempilo yokugaya ukudla isiyonke. Ukuze uthole ifayibha eningi kusuka kupheya lakho, yidle nesikhumba.

3. Kuqukethe izinhlanganisela zezitshalo ezizuzisayo

Amapheya ahlinzeka ngezinto eziningi ezizuzisayo zezitshalo ezinikeza lezi zithelo imibala yazo ehlukile.

Isibonelo, ama-anthocyanins aboleka i-ruby-red hue kwamanye amapheya. Lezi zinhlanganisela zingathuthukisa impilo yenhliziyo futhi ziqinise imithambo yegazi (,).

Yize kudingeka ucwaningo oluthile ngama-anthocyanini aphakathi kwe-pear anthocyanins, ucwaningo oluningi lwabantu lukhombisa ukuthi ukudla okuphezulu kokudla okune-anthocyanin njengamajikijolo kuhlotshaniswa nokwehla kwesifo senhliziyo ().

Amapheya anesikhumba esiluhlaza afaka i-lutein ne-zeaxanthin, izinhlanganisela ezimbili ezidingekayo ukugcina umbono wakho ubukhali, ikakhulukazi njengoba uneminyaka yobudala ().

Futhi, eziningi zalezi zinhlanganisela zezitshalo ezizuzisayo zigxila esikhunjeni (,,).

Isifinyezo Amapheya abamba izinhlanganisela zezitshalo eziningi ezizuzisayo. Labo abalamapheya abomvu bangayivikela impilo yenhliziyo, kanti labo abalamapheya aluhlaza bangakhuthaza impilo yamehlo.

4. Yiba nezakhiwo ezilwa nokuvuvukala

Yize ukuvuvukala kuyimpendulo ejwayelekile yokuzivikela komzimba, ukuvuvukala okungapheli noma kwesikhathi eside kungalimaza impilo yakho. Kuxhunyaniswe nezifo ezithile, kufaka phakathi isifo senhliziyo nohlobo 2 sikashukela ().

Amapheya angumthombo ocebile wama-antioxidants e-flavonoid, asiza ukulwa nokuvuvukala futhi anciphise ubungozi besifo ().

Ukubuyekezwa okuningana okukhulu kubopha ukudla okuphezulu kwe-flavonoid engcupheni encishisiwe yesifo senhliziyo nesifo sikashukela. Lo mphumela kungenzeka ubangelwe yilezi zinhlanganisela izakhiwo ezilwa nokuvuvukala kanye ne-antioxidant (,,).

Ngaphezu kwalokho, amapheya apakisha amavithamini namaminerali amaningana, njengethusi namavithamini C no-K, nawo alwa nokuvuvukala (6,,).

Isifinyezo Amapheya angumthombo ocebile wama-flavonoid, angama-antioxidants angasiza ukunciphisa ukuvuvukala nokuvikela ezifweni ezithile.

5. Kunganikela ngemiphumela yokulwa nomdlavuza

Amapheya aqukethe izinto ezahlukahlukene ezingabonisa izakhiwo ze-anticancer. Isibonelo, okuqukethwe kwabo kwe-anthocyanin ne-cinnamic acid kukhonjisiwe ukulwa nomdlavuza (, 26,).

Izifundo ezimbalwa zikhombisa ukuthi ukudla okunezithelo eziningi, kufaka phakathi amapheya, kungavikela kwezinye izinhlobo zomdlavuza, kufaka phakathi lezo zamaphaphu, isisu nesinye (,).

Olunye ucwaningo lwabantu lubonisa ukuthi izithelo ezicebile ze-flavonoid ezifana namapheya nazo zingazivikela kumdlavuza webele nowama-ovari, okwenza lesi sithelo sibe ukukhetha okuhle kakhulu kwabesifazane (,,).

Ngenkathi ukudla izithelo eziningi kunganciphisa ingozi yomdlavuza, ucwaningo olwengeziwe luyadingeka. Amapheya akufanele abhekwe njengokushintshwa kokwelashwa komdlavuza.

Isifinyezo Amapheya aqukethe izinhlanganisela zezitshalo ezinamandla ezingaba nezindawo zokulwa nomdlavuza. Kodwa-ke, kudingeka olunye ucwaningo.

6. Kuxhunyaniswe nengozi ephansi yesifo sikashukela

Amapheya - ikakhulukazi izinhlobo ezibomvu - angasiza ukunciphisa ubungozi besifo sikashukela.

Ucwaningo olulodwa olukhulu kubantu abangaphezu kwama-200,000 luthole ukuthi ukudla ama-anthocyanin izithelo ezinothile ezinhlanu noma ngaphezulu masonto onke okufana namapheya abomvu kuhlotshaniswa nengozi ephansi engama-23% yohlobo lwesifo sikashukela sohlobo 2 (,).

Ngokwengeziwe, ucwaningo lwegundane luphawule ukuthi izinhlanganisela zezitshalo, kufaka phakathi ama-anthocyanins, kukhasi eliphakathi kwepear kubonise imiphumela elwa nesifo sikashukela nemiphumela yokulwa nokuvuvukala (35).

Ngaphezu kwalokho, i-fiber esemaphethelweni inciphisa ukugaya, inikeze umzimba wakho isikhathi esithe xaxa sokuphuka nokumunca ama-carbs. Lokhu kungasiza nasekulawuleni amazinga kashukela egazini, okungasiza ekuvikeleni nasekulawuleni isifo sikashukela ().

Isifinyezo Amapheya angasiza ekunciphiseni ubungozi bohlobo 2 sikashukela ngenxa yokuqukethwe yi-fiber ne-anthocyanin.

7. Ingaqinisa impilo yenhliziyo

Amapheya anganciphisa ingozi yesifo senhliziyo.

Ama-antioxidants abo e-procyanidin anganciphisa ukuqina kwezicubu zenhliziyo, i-cholesterol ephansi ye-LDL (embi), futhi ikhuphule i-HDL (okuhle) cholesterol (,,).

Ikhasi liqukethe i-antioxidant ebalulekile ebizwa nge-quercetin, okucatshangwa ukuthi izuzisa impilo yenhliziyo ngokunciphisa ukuvuvukala nokunciphisa izinto ezinobungozi besifo senhliziyo ezifana nomfutho wegazi ophakeme namazinga e-cholesterol (,).

Ucwaningo olulodwa kubantu abadala abangama-40 abane-metabolic syndrome, iqoqo lezimpawu ezandisa ingozi yesifo senhliziyo yakho, lithole ukuthi ukudla amapheya amabili aphakathi nosuku usuku ngalunye amasonto ayi-12 kwehlise izici zobungozi besifo senhliziyo, ezifana nomfutho wegazi ophakeme kanye nomjikelezo wesinqe ().

Ucwaningo olukhulu, lweminyaka eyi-17 kubantu besifazane abangaphezu kwama-30,000 luveze ukuthi zonke izinsuku izithelo ezingama-80-gram zezithelo zinciphisa ubungozi besifo senhliziyo ngo-6-7%. Ngokomongo, ipheya elingu-1 eliphakathi linesisindo esingama-gram ayi-178 (,).

Ngaphezu kwalokho, ukudla amapheya njalo nezinye izithelo ezimhlophe kucatshangwa ukuthi kunciphisa ubungozi bokushaywa unhlangothi. Ucwaningo olulodwa lweminyaka eyi-10 kubantu abangaphezu kuka-20000 luthole ukuthi njalo ngamagremu angama-25 ezithelo ezimhlophe ezidliwe nsuku zonke yehlisa ubungozi besiqu ngo-9% ().

Isifinyezo Amapheya acebile ngama-antioxidants anamandla, njenge-procyanidins ne-quercetin, angakhuphula impilo yenhliziyo ngokuthuthukisa umfutho wegazi ne-cholesterol. Ukudla amapheya njalo kunganciphisa nengozi yokushaywa unhlangothi.

8. Kungakusiza wehlise isisindo

Amapheya anama-kilojoule amancane, anamanzi amaningi, futhi agcwele ifayibha. Le nhlanganisela ibenza babe ukudla okwehlisa isisindo, njengoba i-fiber namanzi kungakusiza ukuthi uhlale ugcwele.

Uma ugcwele, ngokwemvelo awuthambekele kakhulu ekudleni.

Kwisifundo esisodwa samasonto ayi-12, abantu abadala abangama-40 ababedla amapheya ama-2 nsuku zonke balahlekelwe ngamasentimitha angu-2,7 ubude okhalweni ().

Futhi, ucwaningo lwamasonto ayishumi luthole ukuthi abesifazane abangeze amapheya ama-3 ngosuku ekudleni kwabo okujwayelekile balahlekelwe isilinganiso samakhilogremu ayi-1.9 (0.84 kg). Baphinde babona ukuthuthuka kuphrofayili yabo ye-lipid, umaka wezempilo yenhliziyo ().

Isifinyezo Ukudla amapheya njalo kungakusiza uzizwe ugcwele ngenxa yamanani aphezulu amanzi nefayibha. Lokhu, futhi, kungakusiza ulahlekelwe isisindo.

9. Kulula ukwengeza ekudleni kwakho

Amapheya atholakala unyaka wonke futhi atholakala kalula ezitolo eziningi zokudla.

Kudliwe kuphelele - nedlanzana lamantongomane uma ukhetha - benza isidlo esikhulu. Kulula futhi ukuwafaka ezitsheni ozithandayo, njenge-oatmeal, amasaladi nama-smoothies.

Izindlela zokupheka ezidumile zifaka ukosa kanye nokuzingela ngokungemthetho. Amapheya agcwalisa inkukhu noma ingulube kahle kakhulu. Nazo zombili zihlangana kahle nezinongo ezifana nesinamoni kanye ne-nutmeg, ushizi onjengeGouda ne-brie, nezithako ezinjengelamoni noshokoledi.

Kodwa-ke ukhetha ukuzidla, khumbula ukufaka isikhumba ukuze uthole izakhamzimba eziningi.

Isifinyezo Amapheya atholakala kabanzi futhi kulula ukuwafaka ekudleni kwakho. Ungazidla ziphelele ngesikhumba noma uzifake ezitsheni ezinkulu. Lezi zithelo ziba mnandi ikakhulukazi lapho zosiwe noma zizingelwa.

Okubalulekile

Amapheya ayizithelo zamandla amakhulu, i-fiber yokupakisha, amavithamini, nezinhlanganisela zezitshalo ezizuzisayo.

Lezi zakhi zomzimba kucatshangwa ukuthi zilwa nokuvuvukala, zikhuthaza impilo yamathumbu nenhliziyo, zivikela ezifweni ezithile, futhi zisize nokwehlisa isisindo.

Vele uqiniseke ukuthi udla ikhasi, ngoba ligcina izakhi zomsoco eziningi zalesi sithelo.