9 Nā pono olakino a me nā pono o nā pea

Anter

• 1. Nānā kiʻekiʻe loa
• 2. Hiki ke hāpai i ke olakino ʻōpū
• 3. Loaʻa nā mea kanu pono pono
• 4. Loaʻa nā waiwai anti-inflammatory
• 5. Hiki ke hāʻawi i nā hopena anticancer
• 6. Hoʻopili ʻia i kahi haʻahaʻa o ka maʻi kō
• 7. Hiki ke hoʻoikaika i ke olakino puʻuwai
• 8. Hiki ke kōkua iā ʻoe e lilo i ka paona
• 9. Māmā e hoʻohui i kāu papaʻai
• Ke laina lalo

ʻO nā momi momona, nā hua ʻaina bele i leʻaleʻa ʻia mai ka wā kahiko. Hiki iā lākou ke ʻai i ka palu a palupalu paha.

ʻAʻole lākou ʻono wale nō akā hāʻawi pū i nā pono olakino he nui i kākoʻo ʻia e ka ʻepekema.

Eia he 9 mau pono olakino olakino o nā pears.

1. Nānā kiʻekiʻe loa

Hele mai nā momi i nā ʻano ʻano like ʻole. ʻO Bartlett, Bosc, a me DʻAnjou pears i waena o nā mea i makemake nui ʻia, akā ma kahi o 100 mau ʻano e ulu ana ma ka honua holoʻokoʻa ().

Hāʻawi kahi pear pear (178 gram) i kēia mau meaola ():

• Kalepona: 101
• Kumuʻiʻo: 1 gram
• Kāpena: 27 gram
• Puluniu: 6 gram
• ʻO Vitamin C: 12% o ka Daily Value (DV)
• ʻO Vitamin K: 6% o ka DV
• Pālima: 4% o ka DV
• Keleawe: 16% o ka DV

Hāʻawi pū kēia lawelawe like i nā folate liʻiliʻi, provitamin A, a me niacin. He mea nui ka Folate a me ka niacin no ka hana pūnaewele a me ka hana ʻana i ka ikehu, ʻoiai ʻo provitamin A e kākoʻo i ke olakino o ka ʻili a me ka hōʻeha ʻana i ka ʻeha (,,).

Pēlā pū kekahi nā momi waiwai o nā momi koʻikoʻi, e like me ke keleawe a me ka potassium. He mea nui ke keleawe i ka pale ʻana, ka metabolism kōkō, a me ka hana a ke aʻalolo, akā kōkua ka potassium i nā ʻikena a me ka hana puʻuwai (,,).

ʻO ka mea hou aku, ʻo kēia mau huaʻai kahi kumu maikaʻi loa o nā polyphenol antioxidants, kahi e pale ai i ka hōʻino oxidative. E ʻai pono i ka pī holoʻokoʻa, no ka mea, ke kaena nei ka ʻili a i ʻeono mau manawa o ka polyphenols ma mua o ka ʻiʻo (,).

Hōʻuluʻulu Manaʻo ʻOi loa ka momi i ka folate, wikamina C, keleawe, a me ka potassium. ʻO lākou kekahi kumu waiwai maikaʻi o nā polyphenol antioxidants.

2. Hiki ke hāpai i ke olakino ʻōpū

ʻO ka pears kahi kumu maikaʻi loa o ka fiber soluble a me insoluble, i mea nui no ke olakino digestive. Kōkua kēia mau olonā i ka mālama mau ʻana o ka ʻōpū ma o ka hoʻonāukiuki ʻana a me ka hoʻonui ʻana i ka pahu ().

Hoʻokahi pika (178 gram) i kau ʻia ma waena o 6 mau mākia - 22% o kāu mau fiber i kēlā me kēia lā (,).

Hoʻohui ʻia, hānai nā fibre soluble i nā bacteria maikaʻi i kou ʻōpū. E like me ia, ua manaʻo ʻia lākou he prebiotics, pili i ka ʻelemakule olakino a me ka hoʻomaikaʻi ʻana i ka pale ().

ʻIke nō, kōkua ke fiber i ka hoʻomaha ʻana i ka paʻa paʻa. I loko o kahi noi he 4 mau pule, ua loaʻa i nā mākua he 80 me kēia ʻano he 24 mau huna o ka pectin - ke ʻano o ka fiber i loaʻa i nā hua - i kēlā me kēia lā. Ua ʻike lākou i ke kōkua ʻana i ka paʻa paʻa ʻana a me ka hoʻonui ʻana i nā pae o nā koʻohune ʻōpū maikaʻi ().

E like me ka ʻili pear i loaʻa ka nui o ka fiber, ʻoi aku ka maikaʻi e ʻai i kēia hua i wehe ʻole ʻia ().

Hōʻuluʻulu Manaʻo Hāʻawi nā pears i ka fiber dietary, me nā prebiotics, ka mea e hāpai i ka hana mau ʻana o ka ʻōpū, ke kōkua o ka constipation, a me ke olakino digestive āpau. E kiʻi i ka puluniu nui loa mai kāu peʻa, e ʻai me ka ʻili.

3. Loaʻa nā mea kanu pono pono

Hāʻawi nā peʻa i nā mea kanu waiwai maikaʻi e hāʻawi i kēia mau hua i ko lākou mau hue ʻokoʻa.

ʻO kahi laʻana, hāʻawi nā anthocyanins i kahi hue ruby-ʻulaʻula i kekahi mau pears. Hiki i kēia mau hoʻohui ke hoʻomaikaʻi i ke olakino puʻuwai a hoʻoikaika i nā kīʻaha koko (,).

ʻOiai pono kahi noiʻi kikoʻī e pili ana i nā pear anthocyanins, nui nā noiʻi heluna lehulehu e hōʻike i ka nui o nā meaʻai anthocyanin waiwai nui e like me nā hua i pili me ka hoʻemi ʻia o ka maʻi puʻuwai ().

ʻO nā peʻa me ka ʻili ʻōmaʻomaʻo e hōʻike i ka lutein a me ka zeaxanthin, ʻelua mau mea pono e mālama pono i kāu ʻike, keu hoʻi i kou mau makahiki ().

Eia hou, ʻo ka hapa nui o kēia mau mea kanu pono e hoʻopili i ka ʻili (,,).

Hōʻuluʻulu Manaʻo Piʻa ke awa i nā mea kanu waiwai maikaʻi he nui. Pale ka poʻe i ka pears ʻulaʻula i ke olakino puʻuwai, ʻoiai ʻo ka poʻe i ka pears ʻōmaʻomaʻo e hāpai i ka olakino maka.

4. Loaʻa nā waiwai anti-inflammatory

ʻOiai ʻo ka mumū kahi pane pale pale maʻamau, hiki i ka mumū mau a lōʻihi paha ke hōʻeha i kou olakino. Pili ia i kekahi mau maʻi, e laʻa me ka maʻi puʻuwai a me ka maʻi ʻaʻano 2 ().

He waiwai nui nā pears o nā flavonoid antioxidants, ka mea e kōkua i ke kaua ʻana i ka mumū a hoʻemi paha i kou makaʻi o ka maʻi ().

Hoʻopili nā loiloi he nui i ka lawe ʻana i ka flavonoid kiʻekiʻe i kahi hōʻemi hoʻemi ʻia o ka maʻi puʻuwai a me ka maʻi kō. Hiki paha kēia hopena ma muli o kēia mau mea hoʻohui 'anti-inflammatory a me nā waiwai antioxidant (,,).

ʻO ka mea hou aʻe, hoʻopaʻa ka pears i kekahi mau huaora a me nā minelala, e like me ke keleawe a me nā huaora C a me K, a hakakā pū i ka mumū (6,,).

Hōʻuluʻulu Manaʻo He waiwai nui nā pears o nā flavonoid, he mau antioxidant i hiki ke kōkua i ka hōʻemi ʻana i ka mumū a pale aku i kekahi mau maʻi.

5. Hiki ke hāʻawi i nā hopena anticancer

Loaʻa i nā pears nā hui like ʻole e hōʻike i nā ʻano anticancer. Eia kekahi laʻana, ua hōʻike ʻia ko lākou anthocyanin a me nā ʻino acid cinnamic e hakakā i ka maʻi ʻaʻai (, 26,).

Hōʻike kekahi mau noiʻi i nā papaʻai momona i nā huaʻai, e like me nā pears, hiki ke pale aku i kekahi mau maʻi maʻi maʻi, e like me nā mea o ka akemāmā, ʻōpū, a me nā pūpū (,).

Hōʻike kekahi mau noiʻi heluna kanaka i nā hua momona-flavonoid e like me ka pea ke pale aku hoʻi i ka maʻi umauma a me nā ovarian, e hoʻolilo ana i kēia hua i koho maʻalahi no nā wahine (,,).

ʻOiai ʻo ka ʻai ʻana i nā hua he nui e hōʻemi ai i kou maka maʻi ʻaʻai, pono i kahi noiʻi hou aʻe. ʻAʻole pono e noʻonoʻo ʻia nā pears he pani no ka mālama ʻana i ka maʻi ʻaʻai.

Hōʻuluʻulu Manaʻo Aia i loko o ka pears nā pūhui kanu potent he nui i loaʻa i nā ʻano hakakā me ka maʻi ʻaʻai. Eia naʻe, pono hou ʻia kahi noiʻi.

6. Hoʻopili ʻia i kahi haʻahaʻa o ka maʻi kō

Nā peʻa - nā ʻano ʻulaʻula - hiki ke kōkua i ka hōʻemi ʻana i ka maʻi diabetes.

Hoʻokahi aʻo nui ma luna o 200,000 poʻe i ʻike i ka ʻai ʻana he 5 a ʻoi paha o ka lawelawe ʻana o nā hua anthocyanin e like me nā pears ʻulaʻula e pili ana me kahi 23% haʻahaʻa o ka maʻi diabetes type 2, ().

Hoʻohui ʻia, ua hoʻopaʻa ʻia kahi noiʻi iole i nā mea kanu, me nā anthocyanins, i ka peel peel i hōʻike ʻia i nā hopena anti-diabetes a me nā anti-inflammatory (35).

ʻO ka mea hou aku, ʻo ka fiber i ka pears e hoʻolohi ai i ka digestion, e hāʻawi ana i kou kino i ka manawa hou e wāwahi ai a komo i nā kalakeke. Hiki i kēia ke kōkua i ka mālama ʻana i nā pae kō kō, hiki ke kōkua i ka pale a kaohi ʻana i ka maʻi maʻisā ().

Hōʻuluʻulu Manaʻo Hiki i nā pears ke kōkua i ka hoʻēmi ʻana i kāu makaʻu o ka maʻi diabetes type 2 ma muli o kā lākou fiber a me nā mea anthocyanin.

7. Hiki ke hoʻoikaika i ke olakino puʻuwai

Hiki i nā pears ke hoʻohaʻahaʻa i kou makaʻi o ka maʻi puʻuwai.

Hiki i kā lākou procyanidin antioxidants ke hoʻemi i ka ʻoʻoleʻa i ka puʻuwai puʻuwai, hoʻoliʻiliʻi i ka LDL (ʻino) kolesterol, a hoʻonui i ka HDL (maikaʻi) cholesterol (,,).

Aia ka peel i kahi antioxidant koʻikoʻi i kapa ʻia ʻo quercetin, i manaʻo ʻia e pōmaikaʻi i ke olakino puʻuwai ma o ka hōʻemi ʻana i ka mumū a me ka hōʻemi ʻana i nā maʻi maʻi puʻuwai e like me ke kiʻekiʻe o ke koko a me nā pae kolesterol (,)

Hoʻokahi kahi noiʻi ma 40 mau mākua me ka maʻi metabolic, kahi hui o nā hōʻailona e hoʻonui ai i ka maʻi maʻi puʻuwai, ʻike ʻia e ʻai ana i ka pears waena 2 i kēlā me kēia lā no 12 mau wiki e hoʻohaʻahaʻa ai i nā maʻi maʻi maʻi puʻuwai, e like me ke kiʻekiʻe o ke koko a me ke kaʻe o ka pūhaka ().

Ua hōʻike ʻia kahi makahiki he 17 mau makahiki a ʻoi paha ma mua o 30,000 mau wahine i hōʻike ʻia i kēlā me kēia lā o ka 80-gram ʻāpana o nā hua i hoʻoliʻiliʻi i nā maʻi puʻuwai e 6-7%. No ka pōʻaiapili, 1 kaupaona momi ke kaupaona ma kahi o 178 gram (,).

Eia kekahi, ʻo ka lawe mau ʻana i nā pears a me nā hua keʻokeʻo keʻokeʻo e manaʻo ʻia e hoʻohaʻahaʻa i ka pilikia o ka hahau. Hoʻokahi makahiki he 10 mau makahiki i hoʻopaʻa ʻia ma luna o 20,000 mau kānaka i hoʻoholo ʻia i kēlā me kēia 25 kalama o nā hua keʻokeʻo keʻokeʻo e ʻai ʻia i kēlā me kēia lā e hōʻemi i ka pilikia hahau e 9% ().

Hōʻuluʻulu Manaʻo Nui nā momi i nā antioxidant ikaika, e like me nā procyanidins a me quercetin, hiki ke hoʻonui i ke olakino puʻuwai e ka hoʻomaikaʻi ʻana i ke kahe o ke koko a me ka cholesterol. ʻO kaʻai ʻana i ka pears e hoʻemi ʻia paha ka maka o ka hahau.

8. Hiki ke kōkua iā ʻoe e lilo i ka paona

Haʻahaʻa nā pea i nā kālori, kiʻekiʻe i ka wai, a piha me ka fiber. ʻO kēia hui ʻana e hoʻolilo iā lākou i meaʻai ʻai hoʻoliʻiliʻi-kaumaha, ʻoiai hiki i ka fiber a me ka wai ke kōkua iā ʻoe e piha.

Ke piha, maʻa maʻamau ʻoe i ka ʻai mau.

I hoʻokahi mau hebedoma hebedoma he 12, he 40 mau mākua i ʻai i nā pears he 2 i kēlā me kēia lā i nalo a i ka 1.1 iniha (2.7 cm) mai ko lākou pūhaka aku ().

Hoʻohui, ua loaʻa kahi noiʻi he 10 mau pule i loaʻa i nā wahine i hoʻohui i 3 mau pears i kēlā me kēia lā i kā lākou papaʻai maʻamau i nalowale i ka awelika o 1.9 paona (0.84 kg). Ua ʻike lākou i ka hoʻomaikaʻi ʻana i kā lākou lipid profile, kahi māka o ke olakino puʻuwai ().

Hōʻuluʻulu Manaʻo Hiki ke kōkua ka ʻai ʻana i nā pears iā ʻoe e piha ai no ka nui o ka wai a me nā fiber. Ma ka ʻaoʻao aʻe, kōkua paha kēia iā ʻoe e lilo i ka paona.

9. Māmā e hoʻohui i kāu papaʻai

Loaʻa nā peas i ka makahiki holoʻokoʻa a maʻalahi hoʻi e loaʻa i ka nui o nā hale kūʻai.

ʻAi āpau - me ka piha lima o nā nati inā koho ʻoe - hana lākou i kahi meaʻai māmā maikaʻi loa. Maʻalahi nō hoʻi e hoʻohui iā lākou i kāu mau kīʻaha punahele, e like me ka oatmeal, salakeke, a me nā mānoanoa.

ʻO nā ʻano kuke kuke kolohe e hoʻopili ʻia me ka hoʻomoʻa ʻana a me ka moa ʻana. Pākuʻi maikaʻi ʻo ka peʻa i ka moa a puaʻa paha. Hoʻohui like pū lākou me nā mea ʻala e like me ke kinamona a me ka nutmeg, nā paʻi wai e like me Gouda a me brie, a me nā mea e like me ka lemon a me ka kokoleka.

Eia nō naʻe koho ʻoe e ʻai iā lākou, e hoʻomanaʻo e hoʻopili i ka ʻili e loaʻa i nā mea momona he nui.

Hōʻuluʻulu Manaʻo Loaʻa ākea nā pears a maʻalahi hoʻi e hoʻohui i kāu papaʻai. Hiki iā ʻoe ke ʻai holoʻokoʻa me ka ʻili a hoʻokomo iā lākou i loko o nā ipu nui. ʻOno loa kēia mau huaʻai ke hoʻomoʻa ʻia a ʻoa moa ʻia.

Ke laina lalo

ʻO ka pears kahi hua hua uila, hoʻopili i nā fiber, nā wikamina, a me nā mea kanu pono pono.

Manaʻo ʻia kēia mau meaola e hakakā i ka momona, hoʻolauna i ka ʻōpū a me ka olakino puʻuwai, pale aku i kekahi mau maʻi, a kōkua pū i ka pohō kaumaha.

E hōʻoiaʻiʻo wale nō e ʻai i ka peel, ʻoiai ke awa o nā huaora o kēia hua.