Ubwino Wathanzi ndi Thanzi Labwino La mapeyala

Zamkati

• 1. Wopatsa thanzi kwambiri
• 2. Angalimbikitse thanzi m'matumbo
• 3. Mumakhala mankhwala opindulitsa
• 4. Mukhale ndi zinthu zotsutsana ndi zotupa
• 5. Atha kupereka zotsatira za anticancer
• 6. Amalumikizidwa ndi chiopsezo chochepa cha matenda ashuga
• 7. Limbikitsani thanzi la mtima
• 8. Zitha kukuthandizani kuti muchepetse kunenepa
• 9. Zosavuta kuwonjezera pazakudya zanu
• Mfundo yofunika

Mapeyala ndi zipatso zokoma, zopangidwa ndi belu zomwe zakhala zikusangalatsidwa kuyambira kale. Amatha kudyedwa kukhala osalala kapena ofewa.

Sizongokhala zokoma zokha komanso zimaperekanso zabwino zambiri zathanzi zothandizidwa ndi sayansi.

Nawa maubwino 9 okhudza thanzi la mapeyala.

1. Wopatsa thanzi kwambiri

Mapeyala amabwera mumitundu yosiyanasiyana. Bartlett, Bosc, ndi D'Anjou mapeyala ndi ena mwa otchuka kwambiri, koma mitundu pafupifupi 100 imakula padziko lonse lapansi).

Peyala yaying'ono (magalamu 178) imapereka michere yotsatirayi ():

• Ma calories: 101
• Mapuloteni: 1 galamu
• Ma carbs: 27 magalamu
• CHIKWANGWANI: 6 magalamu
• Vitamini C: 12% ya Daily Value (DV)
• Vitamini K: 6% ya DV
• Potaziyamu: 4% ya DV
• Mkuwa: 16% ya DV

Kutumikiranso komweku kumaperekanso ndalama zochepa, provitamin A, ndi niacin. Folate ndi niacin ndizofunikira pakugwira ntchito kwamagetsi ndi kupanga mphamvu, pomwe provitamin A imathandizira khungu ndi machiritso a zilonda (,,).

Mapeyala nawonso amapangira mchere wofunikira, monga mkuwa ndi potaziyamu. Mkuwa umathandizira kuteteza chitetezo chamthupi, cholesterol kagayidwe kake, komanso kugwira ntchito kwa mitsempha, pomwe potaziyamu amathandizira kutsekeka kwa minofu ndi kugwira ntchito kwa mtima (,,,).

Komanso, zipatso izi ndizopangira polyphenol antioxidants, zomwe zimateteza ku kuwonongeka kwa okosijeni. Onetsetsani kuti mukudya peyala yonse, chifukwa peel imadzitamandira kuposa polyphenols kasanu ndi kamodzi kuposa thupi (,).

Chidule Mapeyala ali ndi mafuta ambiri, vitamini C, mkuwa, ndi potaziyamu. Amakhalanso gwero labwino la polyphenol antioxidants.

2. Angalimbikitse thanzi m'matumbo

Mapeyala ndi gwero labwino kwambiri la zinthu zosungunuka komanso zosungunuka, zomwe ndizofunikira pakudya m'mimba. Zipangizozi zimathandiza kuti matumbo asamayende bwino mwa kufewetsa ndi kulowetsa chopondapo ().

Peyala imodzi yapakatikati (178 magalamu) imanyamula magalamu 6 a fiber - 22% ya zosowa zanu za tsiku ndi tsiku (,).

Kuphatikiza apo, ulusi wosungunuka umadyetsa mabakiteriya athanzi m'matumbo mwanu. Mwakutero, amawerengedwa kuti ndi ma prebiotic, omwe amaphatikizidwa ndi ukalamba wathanzi komanso chitetezo chokwanira ().

Makamaka, fiber ingathandize kuchepetsa kudzimbidwa. Pakafukufuku wamasabata anayi, achikulire 80 omwe ali ndi vutoli adalandira magalamu 24 a pectin - mtundu wa fiber yomwe imapezeka zipatso - patsiku. Adalandira chithandizo chodzimbidwa komanso kuchuluka kwa mabakiteriya athanzi ().

Popeza khungu la peyala limakhala ndi ulusi wambiri, ndibwino kuti mudye chipatso ichi osapaka ().

Chidule Mapeyala amapereka zakudya zamagetsi, kuphatikiza ma prebiotic, omwe amalimbikitsa kutsekula kwamatumbo, kudzimbidwa, komanso thanzi lokwanira kugaya chakudya. Kuti mupeze fiber yambiri pa peyala yanu, idyani ndi khungu.

3. Mumakhala mankhwala opindulitsa

Mapeyala amapereka mankhwala ambiri opindulitsa omwe amapatsa zipatsozi mitundu yawo yosiyanasiyana.

Mwachitsanzo, ma anthocyanins amabwereketsa mtundu winawake wofiira kwa mapeyala ena. Makinawa amatha kusintha thanzi la mtima ndikulimbitsa mitsempha yamagazi (,).

Ngakhale kafukufuku wina wokhudza peyala anthocyanins amafunikira, kafukufuku wambiri wa anthu akuwonetsa kuti kudya zakudya zopatsa thanzi za anthocyanin monga zipatso kumayenderana ndi kuchepa kwa matenda amtima ().

Mapeyala okhala ndi khungu lobiriwira amakhala ndi lutein ndi zeaxanthin, mankhwala awiri ofunikira kuti masomphenya anu akhale owongoka, makamaka mukamakula ().

Apanso, zambiri mwazomera zopindulitsa zimakhazikika pakhungu (,,).

Chidule Mapeyala amakhala ndi mankhwala ambiri opindulitsa. Omwe ali ndi mapeyala ofiira amatha kuteteza thanzi la mtima, pomwe omwe ali ndi mapeyala obiriwira amalimbikitsa thanzi la maso.

4. Mukhale ndi zinthu zotsutsana ndi zotupa

Ngakhale kutupa ndimavuto amthupi ambiri, kutupa kwakanthawi kapena kwakanthawi kumatha kuwononga thanzi lanu. Zimalumikizidwa ndi matenda ena, kuphatikiza matenda amtima komanso mtundu wa 2 shuga ().

Mapeyala ndiwo mafuta ochokera ku flavonoid antioxidants, omwe amathandiza kuthana ndi kutupa ndipo amachepetsa chiopsezo cha matenda ().

Ndemanga zazikulu zingapo zimamangiriza kudya kwa flavonoid wocheperako chiopsezo chodwala matenda amtima ndi matenda ashuga. Izi zitha kukhala chifukwa cha mankhwalawa 'anti-inflammatory and antioxidant properties (,,).

Kuphatikiza apo, mapeyala amanyamula mavitamini ndi michere yambiri, monga mkuwa ndi mavitamini C ndi K, omwenso amalimbana ndi kutupa (6,,).

Chidule Mapeyala ndi gwero labwino la flavonoids, omwe ndi ma antioxidants omwe angathandize kuchepetsa kutupa komanso kuteteza kumatenda ena.

5. Atha kupereka zotsatira za anticancer

Mapeyala ali ndi mankhwala osiyanasiyana omwe angawonetsere zomwe zimayambitsa khansa. Mwachitsanzo, zomwe zili mu anthocyanin ndi acid yama asidi awonetsedwa kuti amalimbana ndi khansa (, 26,).

Kafukufuku wowerengeka akuwonetsa kuti zakudya zopatsa zipatso, kuphatikiza mapeyala, zitha kuteteza khansa zina, kuphatikiza zam'mapapo, m'mimba, ndi chikhodzodzo (,).

Kafukufuku wina akuwonetsa kuti zipatso zokhala ndi flavonoid monga mapeyala amathanso kuteteza khansa ya m'mawere ndi yamchiberekero, ndikupangitsa chipatso ichi kukhala chosankha mwanzeru kwa azimayi (,,).

Ngakhale kudya zipatso zambiri kumachepetsa chiopsezo cha khansa, kafukufuku wina amafunika. Mapeyala sayenera kutengedwa ngati m'malo mwa chithandizo cha khansa.

Chidule Mapeyala ali ndi mankhwala ambiri omwe amatha kukhala ndi khansa. Komabe, kafukufuku wina amafunika.

6. Amalumikizidwa ndi chiopsezo chochepa cha matenda ashuga

Mapeyala - makamaka mitundu yofiira - ingathandize kuchepetsa chiopsezo cha matenda ashuga.

Kafukufuku wina wamkulu mwa anthu opitilira 200,000 adapeza kuti kudya 5 kapena kupitilira sabata zipatso zopatsa anthocyanin monga mapeyala ofiira kumalumikizidwa ndi chiopsezo chotsika 23% cha mtundu wachiwiri wa shuga (,).

Kuphatikiza apo, kafukufuku wama mbewa adawonetsa kuti mankhwala ophatikizika, kuphatikiza ma anthocyanins, mu peyala amawonetsa zonse zotsutsana ndi matenda a shuga komanso zotsutsana ndi zotupa (35).

Kuphatikiza apo, ulusi womwe uli m'mapeyala umachedwetsa chimbudzi, kupatsa thupi lanu nthawi yambiri kuti igwe pansi ndikutenga ma carbs. Izi zitha kuthandizanso kuwongolera kuchuluka kwa shuga wamagazi, zomwe zingathandize kupewa ndikuwongolera matenda ashuga ().

Chidule Mapeyala angathandize kuchepetsa chiopsezo cha mtundu wa 2 shuga chifukwa cha fiber ndi anthocyanin.

7. Limbikitsani thanzi la mtima

Mapeyala angachepetse chiopsezo chanu cha matenda a mtima.

Mankhwala awo a procyanidin antioxidants amachepetsa kuuma kwa minofu yamtima, kutsitsa cholesterol cha LDL (choyipa), ndikuwonjezera cholesterol cha HDL (chabwino),,,).

Peelyo imakhala ndi antioxidant yofunika kwambiri yotchedwa quercetin, yomwe imaganiziridwa kuti imathandizira thanzi la mtima pochepetsa kutupa komanso kuchepetsa matenda omwe amayambitsa matenda amtima monga kuthamanga kwa magazi ndi cholesterol (,).

Kafukufuku m'modzi mwa akulu 40 omwe ali ndi vuto la kagayidwe kachakudya, gulu limodzi la zizindikilo zomwe zimawonjezera chiwopsezo cha matenda amtima, adapeza kuti kudya mapeyala awiri apakatikati tsiku lililonse kwamasabata 12 kumachepetsa zovuta zowopsa zamatenda amtima, monga kuthamanga kwa magazi komanso chiuno chozungulira ().

Kafukufuku wamkulu, wazaka 17 mwa amayi opitilira 30,000 adawulula kuti gawo lililonse la zipatso la gramu 80 tsiku lililonse limachepetsa chiopsezo cha matenda amtima mwa 6-7%. Mwakutero, peyala imodzi yapakatikati imalemera mozungulira magalamu 178 (,).

Kuphatikiza apo, kudya mapeyala ndi zipatso zina zoyera kumaganiziridwa kuti kumachepetsa chiopsezo cha sitiroko. Kafukufuku wazaka 10 mwa anthu opitilira 20,000 adazindikira kuti magalamu 25 aliwonse azipatso zoyera zomwe amadya tsiku lililonse amachepetsa chiopsezo cha stroke ndi 9% ().

Chidule Mapeyala ali ndi ma antioxidants amphamvu, monga ma proyanidins ndi quercetin, omwe amatha kupititsa patsogolo thanzi la mtima pokweza magazi ndi cholesterol. Kudya mapeyala nthawi zonse kungachepetsenso chiopsezo cha sitiroko.

8. Zitha kukuthandizani kuti muchepetse kunenepa

Mapeyala ali ndi ma calories ochepa, m'madzi ambiri, komanso odzaza ndi fiber. Kuphatikizaku kumawapangitsa kukhala chakudya chochepetsera kuchepa, chifukwa fiber ndi madzi zimatha kukuthandizani kuti mukhale okwanira.

Mukakhuta, mwachibadwa simumakonda kudya.

Pakafukufuku umodzi wamasabata 12, achikulire 40 omwe amadya mapeyala awiri tsiku lililonse adataya mpaka mainchesi 1.1 (2.7 cm) kuchoka m'chiuno mwawo ().

Kuphatikiza apo, kafukufuku wamasabata 10 adapeza kuti azimayi omwe amawonjezera mapeyala atatu patsiku pazakudya zawo zachizolowezi amataya pafupifupi mapaundi 1.9 (0.84 kg). Adawonanso kuwongolera mbiri yawo ya lipid, chodziwitsa zaumoyo wamtima ().

Chidule Kudya mapeyala nthawi zonse kungakuthandizeni kumva kuti ndinu okhuta chifukwa cha madzi ndi michere yawo yambiri. Izi, zitha kukuthandizani kuti muchepetse kunenepa.

9. Zosavuta kuwonjezera pazakudya zanu

Mapeyala amapezeka chaka chonse ndipo amapezeka mosavuta m'masitolo ambiri.

Idyani wathunthu - ndi mtedza wochuluka ngati mungasankhe - amapanga chakudya chambiri. Zimakhalanso zosavuta kuziwonjezera pazakudya zomwe mumakonda, monga oatmeal, saladi, ndi smoothies.

Njira zophika zodziwika bwino zimaphatikizapo kukazinga ndi kupha nyama. Mapeyala amathandizira nkhuku kapena nkhumba makamaka. Momwemonso amaphatikizana bwino ndi zonunkhira monga sinamoni ndi nutmeg, tchizi monga Gouda ndi brie, ndi zosakaniza monga mandimu ndi chokoleti.

Komabe mumasankha kuzidya, kumbukirani kuphatikiza khungu kuti mupeze michere yambiri.

Chidule Mapeyala amapezeka kwambiri ndipo ndiosavuta kuwonjezera pazakudya zanu. Mutha kuzidya zonse ndi khungu kapena kuziyika muzakudya zazikulu. Zipatsozi ndizokoma makamaka zikakazinga kapena kutenthedwa.

Mfundo yofunika

Mapeyala ndi zipatso zamagetsi, zotsekemera, mavitamini, ndi mankhwala opindulitsa.

Zakudya izi zimaganiziridwa kuti zimalimbana ndi kutupa, zimalimbikitsa m'matumbo ndi mtima wathanzi, zimateteza kumatenda ena, komanso zimathandizira kuwonda.

Onetsetsani kuti mwadya peel, chifukwa imakhala ndi michere yambiri ya chipatso ichi.