9 Amfanin Kiwon Lafiya da Abinci na Pears

Wadatacce

• 1. Mai matukar gina jiki
• 2. Iya inganta lafiyar hanji
• 3. Conunshi mahaɗan shuka masu fa'ida
• 4. Samun kayan anti-inflammatory
• 5. Zai iya ba da sakamako na maganin ciwon daji
• 6. Haɗa zuwa ƙananan haɗarin ciwon sukari
• 7. Iya inganta lafiyar zuciya
• 8. Zai iya taimaka maka ka rage kiba
• 9. Sauƙi don ƙarawa cikin abincinku
• Layin kasa

Pears masu zaki ne, 'ya'yan itace masu kamannin kararrawa wadanda ake jin dadin su tun zamanin da. Ana iya cinsu ɗanɗano ko taushi.

Ba su da daɗi kawai amma suna ba da fa'idodin kiwon lafiya da yawa waɗanda kimiyya ke goyan baya.

Anan akwai fa'idodi 9 masu ban sha'awa na pears.

1. Mai matukar gina jiki

Pears sun zo iri daban-daban. Bartlett, Bosc, da D'Anjou pears suna daga cikin shahararrun, amma kusan nau'ikan 100 ana girma a duniya ().

Pear matsakaiciya (gram 178) tana ba da abubuwan gina jiki masu zuwa ():

• Calories: 101
• Furotin: Gram 1
• Carbs: 27 gram
• Fiber: 6 gram
• Vitamin C: 12% na Dailyimar Yau (DV)
• Vitamin K: 6% na DV
• Potassium: 4% na DV
• Copper: 16% na DV

Hakanan wannan hidimar tana samar da ƙananan abinci, provitamin A, da niacin. Folate da niacin suna da mahimmanci don aikin salula da samar da makamashi, yayin da provitamin A yana tallafawa lafiyar fata da warkar da rauni (,,).

Pears suma suna da mahimmin tushen ma'adanai, kamar su jan ƙarfe da potassium. Copper tana taka rawa a cikin rigakafi, maganin cholesterol, da aikin jijiyoyi, alhali kuwa potassium yana taimakawa ragewar tsoka da aikin zuciya (,,,).

Abin da ya fi haka, waɗannan 'ya'yan itacen sune kyakkyawan tushen polyphenol antioxidants, wanda ke kariya daga lalacewar oxidative. Tabbatar cin dukan pear ɗin, yayin da bawo yana alfahari har fiye da sau shida fiye da nama (,).

Takaitawa Pears suna da wadataccen abinci, bitamin C, jan ƙarfe, da potassium. Hakanan suna da kyakkyawar tushen polyphenol antioxidants.

2. Iya inganta lafiyar hanji

Pears kyakkyawan tushe ne na fiber mai narkewa da mara narkewa, waxanda suke da mahimmanci ga lafiyar narkewar abinci. Wadannan zaren suna taimakawa wajen kiyaye daidaitattun hanji ta hanyar taushi da kuma daddarewa ().

Pear daya mai matsakaiciya (gram 178) ya hada gram 6 na zare - 22% na bukatun fiber na yau da kullun (,).

Bugu da ƙari, zaren narkewa suna ciyar da ƙwayoyin cuta masu kyau a cikin hanjinku. Kamar wannan, ana ɗaukarsu masu rigakafi, waɗanda ke da alaƙa da tsufa mai ƙoshin lafiya da ingantaccen rigakafi ().

Musamman, zaren na iya taimakawa sauƙaƙa maƙarƙashiya. A cikin binciken sati 4, manya 80 masu wannan yanayin sun sami gram 24 na pectin - nau'in zaren da ake samu a cikin fruita fruitan itace - kowace rana. Sun sami sauƙin maƙarƙashiya da ƙarin matakan ƙwayoyin cuta mai ƙoshin lafiya ().

Kamar yadda fatar pear ta kunshi adadin zaren da yawa, yana da kyau a ci wannan ‘ya’yan itacen da ba’a gyara ba ().

Takaitawa Pears suna ba da fiber na abinci, ciki har da maganin rigakafi, wanda ke inganta yawan ciwan ciki, sauƙar maƙarƙashiya, da lafiyar abinci gaba ɗaya. Don samun mafi fiber daga pear ɗin ku, ku ci shi tare da fata.

3. Conunshi mahaɗan shuka masu fa'ida

Pears suna ba da mahaɗan tsire-tsire masu amfani da yawa waɗanda ke ba waɗannan 'ya'yan itatuwa launuka daban-daban.

Misali, anthocyanins suna ba da lamuni mai jan yaƙutu-ja ga wasu pears. Wadannan mahadi na iya inganta lafiyar zuciya da karfafa jijiyoyin jini (,).

Kodayake ana buƙatar takamammen bincike kan pear anthocyanins na pear, yawancin karatun yawan jama'a sun nuna cewa yawan cin abinci mai arzikin anthocyanin kamar berries yana da alaƙa da rage haɗarin kamuwa da cututtukan zuciya ().

Pears tare da koren fata suna dauke da lutein da zeaxanthin, mahadi biyu masu mahimmanci don kiyaye hangen nesa mai kaifi, musamman yayin da kuka tsufa ().

Bugu da ƙari, yawancin waɗannan mahaɗan shuka masu amfani suna mai da hankali a cikin fata (,,).

Takaitawa Pears yana da yawancin mahaɗan tsire-tsire masu amfani. Waɗanda ke cikin jan pears na iya kare lafiyar zuciya, yayin da waɗanda ke cikin koren pears na iya inganta lafiyar ido.

4. Samun kayan anti-inflammatory

Kodayake kumburi martani ne na rigakafi na yau da kullun, ƙonewa na dogon lokaci ko na dogon lokaci na iya cutar da lafiyar ku. Yana da nasaba da wasu cututtuka, gami da cututtukan zuciya da kuma ciwon sukari na 2 ().

Pears shine tushen tushen antioxidants na flavonoid, wanda ke taimakawa wajen yaƙar kumburi kuma yana iya rage haɗarin cutar ku ().

Yawancin ra'ayoyi da yawa suna ɗaure babban abincin flavonoid zuwa rage haɗarin cututtukan zuciya da ciwon sukari. Wannan tasirin yana iya zama saboda waɗannan mahaɗan 'anti-inflammatory da kayan haɓakar antioxidant (,,).

Abin da ya fi haka, pears suna ɗauke da bitamin da ma'adanai da yawa, kamar su jan ƙarfe da bitamin C da K, waɗanda kuma suna magance kumburi (6,,).

Takaitawa Pears sune tushen flavonoids, waɗanda sune antioxidants waɗanda zasu iya taimakawa rage ƙonewa da kariya daga wasu cututtuka.

5. Zai iya ba da sakamako na maganin ciwon daji

Pears suna ƙunshe da mahadi da yawa waɗanda zasu iya nuna alamun anticancer. Misali, anthocyanin da sinadarin sinadarin cinnamic an nuna su don yakar cutar kansa (, 26,).

Fewan binciken sun nuna cewa abincin da ke cike da fruitsa fruitsan itace, gami da pears, na iya kariya daga wasu cututtukan kansa, gami da na huhu, ciki, da mafitsara (,).

Wasu nazarin yawan jama'a suna ba da shawara cewa 'ya'yan itatuwa masu ɗimbin flavonoid kamar pears na iya kiyaye kariya daga kansar nono da ƙwarjin kwan mace, yana mai sanya wannan' ya'yan itacen zaɓi ne na musamman ga mata (,,).

Duk da yake cin karin 'ya'yan itace na iya rage haɗarin cutar kansa, ana buƙatar ƙarin bincike. Bai kamata a yi la'akari da pears a matsayin maye gurbin maganin kansa ba.

Takaitawa Pears yana ƙunshe da mahaɗan tsire-tsire masu ƙarfi waɗanda na iya samun kaddarorin yaƙi da ciwon daji. Koyaya, ana buƙatar ƙarin bincike.

6. Haɗa zuwa ƙananan haɗarin ciwon sukari

Pears - musamman ja iri - na iya taimakawa rage haɗarin ciwon sukari.

Largeaya daga cikin manyan binciken da aka yi a kan mutane 200,000 sun gano cewa cin abinci sau 5 ko fiye na mako-mako na 'ya'yan itacen mai anthocyanin kamar jan pears yana da alaƙa da ƙananan haɗari na 23% na irin ciwon sukari na 2 (,).

Bugu da ƙari, nazarin linzamin kwamfuta ya lura cewa mahaɗan tsire-tsire, ciki har da anthocyanins, a cikin pear pear sun nuna duka cututtukan sukari da cututtukan kumburi (35).

Mene ne ƙari, fiber a cikin pears yana jinkirta narkewa, yana ba jikin ku ƙarin lokaci don karyewa da karɓar carbi. Hakanan wannan na iya taimakawa wajen daidaita matakan sukarin jini, da yiwuwar taimakawa hanawa da sarrafa ciwon suga ().

Takaitawa Pears na iya taimakawa rage haɗarin kamuwa da cutar sikari ta 2 saboda zarensu da kuma kayan anthocyanin.

7. Iya inganta lafiyar zuciya

Pears na iya rage haɗarin cututtukan zuciya.

Magungunan antioxidant na procyanidin na iya rage taurin cikin nama, rage LDL (mara kyau) cholesterol, da haɓaka HDL (mai kyau) cholesterol (,,).

Bawo ya ƙunshi wani muhimmin maganin antioxidant da ake kira quercetin, wanda ake tsammanin zai iya amfani da lafiyar zuciya ta hanyar rage kumburi da rage cututtukan cututtukan zuciya kamar hawan jini da matakan cholesterol (,).

Studyaya daga cikin binciken da aka yi a cikin manya 40 da ke fama da ciwo na rayuwa, wani rukuni na alamomin da ke ƙara haɗarin cututtukan zuciya, ya gano cewa cin pears 2 matsakaiciya kowace rana tsawon makonni 12 ya saukar da abubuwan haɗarin cututtukan zuciya, kamar hawan jini da ƙyallen kugu ()

Wani babban binciken da aka kwashe shekaru 17 ana yi a cikin mata sama da 30,000 ya bayyana cewa a kowace rana kaso 80 na gram na 'ya'yan itace yana rage barazanar kamuwa da ciwon zuciya da kashi 6-7%. Don mahallin, pear matsakaiciyar pear tana da nauyin gram 178 (,).

Bugu da ƙari kuma, cin abinci na yau da kullun da sauran 'ya'yan itace masu laushi ana sa ran rage haɗarin shanyewar jiki. Studyaya daga cikin nazarin shekaru 10 a cikin mutane sama da 20,000 ya ƙaddara cewa kowane gram 25 na 'ya'yan itace mai laushi da ake ci yau da kullun ya rage haɗarin bugun jini da 9% ().

Takaitawa Pears suna da wadata a cikin antioxidants masu ƙarfi, kamar su procyanidins da quercetin, waɗanda za su iya haɓaka lafiyar zuciya ta hanyar inganta hawan jini da kuma cholesterol. Cin pears a kai a kai na iya kuma rage haɗarin bugun jini.

8. Zai iya taimaka maka ka rage kiba

Pears suna da ƙarancin adadin kuzari, suna da ruwa sosai, kuma suna cike da zare. Wannan haɗin yana sanya su abinci mai saukin nauyi-mai nauyi, saboda fiber da ruwa na iya taimaka muku ku ƙoshi.

Idan ka koshi, a dabi'ance ba kasafai kake iya ci gaba da cin abinci ba.

A cikin nazarin mako 12, manya 40 da ke cin pear 2 a kowace rana sun yi asara zuwa inci 1.1 (santimita 2.7) daga kewayen kugu ().

Ari da haka, wani bincike na mako 10 ya gano cewa matan da suka ƙara pears 3 kowace rana zuwa abincin da suka saba yi sun rasa kimanin fam 1.9 (0.84 kg). Har ila yau, sun ga ci gaba a cikin bayanin su na lipid, alama ce ta lafiyar zuciya ().

Takaitawa Cin cincin pears a koyaushe na iya taimaka maka ka ji daɗi saboda yawan ruwa da zare. Hakanan, wannan na iya taimaka maka rasa nauyi.

9. Sauƙi don ƙarawa cikin abincinku

Pears ana samun su a shekara kuma suna da sauƙin samu a yawancin shagunan kayan masarufi.

Ku ci duka - tare da ɗan goro idan kun zaɓi - suna yin babban abun ciye-ciye. Har ila yau yana da sauƙi don ƙara su a cikin abincin da kuka fi so, kamar oatmeal, salads, da smoothies.

Shahararrun hanyoyin dafa abinci sun hada da gasawa da farauta. Pears suna taimakawa kaza ko naman alade musamman da kyau. Hakanan suna haɗuwa da kyau tare da kayan ƙanshi kamar kirfa da nutmeg, cuku kamar Gouda da brie, da kayan haɗi kamar lemo da cakulan.

Duk da haka ka zaɓi cin su, ka tuna ka haɗa da fata don samun yawancin abubuwan gina jiki.

Takaitawa Pears suna da yawa kuma suna da sauƙin ƙarawa zuwa abincinku. Kuna iya cin su gaba ɗaya tare da fatar kan ko haɗa su cikin manyan jita-jita. Waɗannan 'ya'yan itacen suna da daɗi musamman idan aka gasa ko kuma an soya su.

Layin kasa

Pears 'ya'yan itace ne masu iko, zaren fiber, bitamin, da kuma mahaɗan tsire-tsire masu amfani.

Wadannan abubuwan gina jiki ana tsammanin su yi yaki da kumburi, inganta gut da lafiyar zuciya, kariya daga wasu cututtuka, har ma da taimakawa asarar nauyi.

Kawai ka tabbata ka ci bawon, domin yana tattare da yawancin wannan kayan abinci na 'ya'yan itacen.