Melemo ea 9 ea bophelo bo botle le phepo e nepahetseng ea lipere

Litaba

• 1. E na le phepo e ntle haholo
• 2. E kanna ea ntlafatsa bophelo ba mala
• 3. Ho na le metsoako ea limela e molemo
• E-na le thepa e khahlanong le ho ruruha
• 5. E ka fana ka litlamorao tsa anticancer
• 6. Ho amana le kotsi e tlase ea lefu la tsoekere
• 7. E kanna ea matlafatsa bophelo bo botle ba pelo
• 8. E ka u thusa ho theola boima ba 'mele
• 9. Ho bonolo ho e eketsa lijong tsa hau
• Ntlha ea bohlokoa

Lipere ke litholoana tse monate tse bopehileng joaloka tšepe tse 'nileng tsa natefeloa ho tloha mehleng ea khale. Li ka jeoa li le lerootho kapa li le bonolo.

Ha li monate feela empa hape li fana ka melemo e mengata ea bophelo bo botle e tšehelitsoeng ke mahlale.

Mona ke melemo e 9 e khahlisang ea lipere.

1. E na le phepo e ntle haholo

Liperekisi li na le mefuta e sa tšoaneng. Lipere tsa Bartlett, Bosc, le D'Anjou ke tse ling tsa tse tummeng ka ho fetisisa, empa mefuta e ka bang 100 e lengoa lefatšeng ka bophara ().

Pear ea boholo bo mahareng (ligrama tse 178) e fana ka limatlafatsi tse latelang ():

• Lik'halori: 101
• Liprotheine: 1 gram
• Li-carb: 27 dikgerama
• Faeba: 6 dikgerama
• Vithamine C: 12% ea Boleng ba Letsatsi le Letsatsi (DV)
• Vithamine K: 6% ea DV
• Potasiamo: 4% ea DV
• Koporo: 16% ea DV

Ts'ebeletso ena e boetse e fana ka palo e nyane ea folate, provitamin A le niacin. Folate le niacin li bohlokoa molemong oa ts'ebetso ea lisele le tlhahiso ea matla, ha provitamin A e ts'ehetsa bophelo bo botle ba letlalo le pholiso ea maqeba (,,).

Lipere le tsona ke mohloli o ruileng oa liminerale tsa bohlokoa, joalo ka koporo le potasiamo. Koporo e bapala karolo ea ho itšireletsa mafung, metabolism ea k'holeseterole le ts'ebetso ea methapo, athe potasiamo e thusa ho fokotsa mesifa le ho sebetsa ha pelo (,,,).

Ho feta moo, litholoana tsena ke mohloli o motle oa li-antioxidants tsa polyphenol, tse sirelletsang khahlano le tšenyo ea oxidative. Etsa bonnete ba hore u ja pere eohle, kaha lekhapetleng le ithorisa ka makhetlo a tšeletseng ho feta polyphenols ho feta nama (,).

Kakaretso Lipere li ruile haholo ka folate, vithamine C, koporo le potasiamo. Hape ke mohloli o motle oa li-antioxidants tsa polyphenol.

2. E kanna ea ntlafatsa bophelo ba mala

Lipere ke mohloli o motle oa fiber e qhibilihang le e sa qhalaneng, e bohlokoa molemong oa tšilo ea lijo. Likhoele tsena li thusa ho boloka boea khafetsa ka ho nolofatsa le ho koalla setuloana ().

Pear e le 'ngoe e boholo bo mahareng (ligrama tse 178) e pakela ligrama tse 6 tsa fiber - 22% ea litlhoko tsa hau tsa letsatsi le letsatsi tsa fiber (,).

Ntle le moo, likhoele tse qhibilihang li fepa libaktheria tse phetseng hantle ka maleng a hao. Kahoo, li nkuoa e le li-prebiotic, tse amanang le botsofali bo botle le boits'ireletso bo ntlafetseng ba mmele ().

Ka ho hlakileng, fiber e ka thusa ho kokobetsa ho patoa. Phuputsong ea libeke tse 4, batho ba baholo ba 80 ba nang le boemo bona ba fumane ligrama tse 24 tsa pectin - mofuta oa fiber e fumanoang litholoana - ka letsatsi. Ba ile ba ba le phomolo ea ho itšireletsa le ho eketsa maemo a phetseng hantle a baktheria ea mala.

Kaha letlalo la pere le na le fiber e ngata, ho molemo ho ja tholoana ena e sa khabisoa ().

Kakaretso Pears e fana ka fiber ea lijo, ho kenyelletsa li-prebiotic, tse khothalletsang ho tloaela mala, phomolo ea ho itšireletsa le bophelo bo botle ba ho sila lijo. Ho fumana faeba e ngata ho feta pere ea hau, e je ka letlalo.

3. Ho na le metsoako ea limela e molemo

Liperekisi li fana ka metsoako e mengata ea limela e fanang ka litholoana tsena mebala e fapaneng.

Mohlala, li-anthocyanin li alima pere e khubelu ea ruby ​​ho lipere tse ling. Metsoako ena e ka ntlafatsa bophelo bo botle ba pelo le ho matlafatsa methapo ea mali (,).

Leha lipatlisiso tse ikhethileng ka li-anthocyanin tsa pere li hlokahala, liphuputso tse ngata tsa baahi li fana ka maikutlo a hore ho ja lijo tse nang le li-anthocyanin tse ngata joalo ka monokotšoai ho amana le ho fokotsa kotsi ea lefu la pelo ().

Lipere tse nang le letlalo le letala li na le lutein le zeaxanthin, metsoako e 'meli e hlokahalang ho boloka pono ea hau e le bohale, haholo ha o le lilemo li ().

Hape, tse ngata tsa metsoako ena ea limela tse molemo li kenelletse letlalong (,,).

Kakaretso Lipere li na le metsoako e mengata ea limela tse molemo. Ba nang le lipere tse khubelu ba ka sireletsa bophelo bo botle ba pelo, ha ba nang le lipere tse tala ba ka khothaletsa bophelo bo botle ba mahlo.

E-na le thepa e khahlanong le ho ruruha

Le ha ho ruruha e le karabelo e tloaelehileng ea boits'ireletso ba mmele, ho ruruha ho sa foleng kapa ha nako e telele ho ka lematsa bophelo ba hau. E hokahane le mafu a itseng, ho kenyelletsa lefu la pelo le lefu la tsoekere la mofuta oa 2 ().

Lipere ke mohloli o ruileng oa li-antioxidants tsa flavonoid, tse thusang ho loants'a ho ruruha mme li ka fokotsa menyetla ea hau ea mafu ().

Litlhahlobo tse 'maloa tse kholo li tlamella phepelo e phahameng ea flavonoid ho fokotsa kotsi ea lefu la pelo le lefu la tsoekere. Phello ena e kanna ea ba ka lebaka la thepa ea metsoako ena e khahlanong le ho ruruha le antioxidant (,,).

Ho feta moo, lipere li paka livithamini le liminerale tse 'maloa, tse kang koporo le livithamini C le K, tse loantšang ho ruruha (6,,).

Kakaretso Lipere ke mohloli o ruileng oa flavonoids, e leng li-antioxidants tse ka thusang ho fokotsa ho ruruha le ho itšireletsa mafung a itseng.

5. E ka fana ka litlamorao tsa anticancer

Lipere li na le metsoako e fapaneng e ka bonts'ang thepa ea likankere. Mohlala, li-anthocyanin le li-acid tsa cinnamic li bontšitsoe hore li loantša mofets'e (, 26,).

Liphuputso tse 'maloa li bontša hore lijo tse nang le litholoana tse ngata, ho kenyeletsoa le lipere, li ka itšireletsa khahlanong le mofetše o mong, ho kenyeletsoa le la matšoafo, mpa le senya (,).

Boithuto bo bong ba baahi bo fana ka maikutlo a hore litholoana tse nang le flavonoid tse kang lipere le tsona li ka itšireletsa khahlanong le mofetše oa matsoele le mae a bomme, e leng se etsang tholoana ena khetho e bohlale haholo ho basali (,,).

Le ha ho ja litholoana tse ngata ho ka fokotsa kotsi ea mofetše, ho hlokahala lipatlisiso tse ngata. Pears ha ea lokela ho nkuoa e le sebaka sa kalafo ea mofets'e.

Kakaretso Lipere li na le metsoako e mengata e matla ea semela e ka bang le thepa ea ho loants'a mofets'e. Leha ho le joalo, lipatlisiso tse ling lia hlokahala.

6. Ho amana le kotsi e tlase ea lefu la tsoekere

Lipere - haholo-holo mefuta e khubelu - e ka thusa ho fokotsa kotsi ea lefu la tsoekere.

Phuputso e le 'ngoe e kholo ho batho ba fetang 200,000 e fumane hore ho ja litholoana tse 5 kapa ho feta tsa beke le beke tsa litholoana tse nang le anthocyanin joalo ka lipere tse khubelu ho ne ho amana le kotsi e tlase ea 23% ea mofuta oa 2 lefu la tsoekere (,).

Ntle le moo, phuputso ea toeba e hlokometse hore metsoako ea limela, ho kenyeletsoa li-anthocyanins, peel peel e bonts'a litlamorao tse khahlano le lefu la tsoekere le litlamorao (35).

Ho feta moo, faeba e liperekeng e liehisa tšilo ea lijo, e fa 'mele oa hao nako e eketsehileng ea ho senya le ho monya carbs. Sena se ka thusa ho laola maemo a tsoekere maling, a ka thusang ho thibela le ho laola lefu la tsoekere ().

Kakaretso Liperekisi li ka thusa ho fokotsa menyetla ea ho ba le lefu la tsoekere la mofuta oa 2 ka lebaka la fiber le anthocyanin.

7. E kanna ea matlafatsa bophelo bo botle ba pelo

Lipere li ka fokotsa kotsi ea lefu la pelo.

Li-antioxidants tsa bona tsa "pryanidin" li ka fokotsa ho satalla liphatseng tsa pelo, li theole LDL (cholesterol) e mpe le ho eketsa "cholesterol" e ntle ea HDL (,,).

Ebola e na le antioxidant ea bohlokoa e bitsoang quercetin, eo ho nahanoang hore e ka thusa bophelo bo botle ba pelo ka ho fokotsa ho ruruha le ho fokotsa lisosa tsa kotsi ea lefu la pelo joalo ka khatello e phahameng ea mali le li-cholesterol (,).

Phuputso e 'ngoe ho batho ba baholo ba 40 ba nang le ts'oaetso ea methapo, e leng sehlopha sa matšoao a eketsang kotsi ea lefu la pelo, ba fumane hore ho ja lipere tse 2 tse mahareng letsatsi ka leng bakeng sa libeke tse 12 ho theotse mabaka a kotsi a lefu la pelo, joalo ka khatello e phahameng ea mali le bophara ba letheka ().

Phuputso e kholo ea lilemo tse 17 ho basali ba fetang 30,000 e senotse hore karolo e 'ngoe le e' ngoe ea litholoana ea letsatsi le letsatsi ea li-gram tse 80 e fokotsa kotsi ea lefu la pelo ka 6-7%. Bakeng sa moelelo, pere e mahareng e boima bo ka bang ligrama tse 178 (,).

Ho feta moo, ho ja khafetsa lipere le litholoana tse ling tse tšoeu ho nahanoa hore ho fokotsa kotsi ea stroke. Phuputso e le 'ngoe ea lilemo tse 10 ho batho ba fetang 20,000 e nkile qeto ea hore ligrama tse ling le tse ling tsa 25 tsa litholoana tse tšoeu tse jeoang letsatsi le letsatsi li fokotsa kotsi ea stroke ka 9% ().

Kakaretso Lipere li na le li-antioxidants tse matla, tse kang li-procyanidin le quercetin, tse ka matlafatsang bophelo bo botle ba pelo ka ho ntlafatsa khatello ea mali le k'holeseterole. Ho ja lipere khafetsa ho ka fokotsa kotsi ea stroke.

8. E ka u thusa ho theola boima ba 'mele

Lipere li na le lik'hilojule tse fokolang, metsi a mangata, 'me li tletse fiber. Motsoako ona o ba etsa lijo tse nang le boima ba 'mele bo fokotsang boima ba' mele, kaha fiber le metsi li ka u thusa hore u lule u khotše.

Ha u tletse, ka tlhaho ha u na tšekamelo ea ho lula u ja.

Phuputsong e le 'ngoe ea libeke tse 12, batho ba baholo ba 40 ba jang lipere tse 2 ka letsatsi ba lahlile lisenthimithara tse 2,7 ho tloha thekeng ().

Hape, phuputso ea libeke tse 10 e fumane hore basali ba eketsang lipere tse 3 ka letsatsi lijong tsa bona tse tloaelehileng ba lahlehetsoe ke liponto tse 1,9 ka karolelano. Ba boetse ba bone ntlafatso maemong a bona a lipid, letšoao la bophelo bo botle ba pelo ().

Kakaretso Ho ja lipere khafetsa ho ka u thusa ho ikutloa u khotsofetse ka lebaka la bongata ba metsi le faeba. Ka lehlakoreng le leng, sena se ka u thusa ho theola boima ba 'mele.

9. Ho bonolo ho e eketsa lijong tsa hau

Lipere li fumaneha selemo ho pota 'me li fumaneha habonolo mabenkeleng a mangata.

Li jeoa ka botlalo - ka linate tse 'maloa haeba u khetha - li etsa seneke se seholo. Ho bonolo hape ho li kenya lijong tseo u li ratang haholo, tse kang oatmeal, salate le smoothies.

Mekhoa e tsebahalang ea ho pheha e kenyelletsa ho halika le ho tsoma hampe. Liperekisi li tlatsetsa kana kapa nama ea kolobe hantle haholo. Le tsona ka bobeli li kopana hantle le linoko tse kang sinamone le linate tsa linate, chisi tse kang Gouda le brie, le metsoako e kang sirilamunu le chokolete.

Leha ho le joalo u khetha ho li ja, hopola ho kenyelletsa letlalo ho fumana limatlafatsi tse ngata.

Kakaretso Lipere li fumaneha hohle ebile ho bonolo ho li eketsa lijong tsa hau. U ka li ja li felletse ka letlalo kapa ua li kenya lijong tse kholo. Litholoana tsena li monate haholo ha li halikiloe kapa li tsongoe.

Ntlha ea bohlokoa

Lipere ke tholoana ea motlakase, li-fiber tse pakang, livithamini le metsoako e metle ea limela.

Ho nahanoa hore limatlafatsi tsena li loantša ho ruruha, li matlafatsa mala le bophelo bo botle ba pelo, li sireletsa mafu a itseng, ebile li thusa ho theola boima ba 'mele.

E-ba le bonnete ba hore u ja lekhapetleng, kaha e na le limatlafatsi tse ngata tsa tholoana ena.