9 Kev Noj Qab Haus Huv thiab Khoom Noj Muaj Txiaj Ntsig ntawm Pears

Zoo Siab

• 1. Ua kom muaj txiaj ntsig zoo
• 2. Yuav txhawb txoj kev noj qab haus huv plab
• 3. Muaj cov khoom sib xyaw cog zoo
• 4. muaj cov khoom sau
• 5. Yuav tuaj yeem muab cov tshuaj anticancer zoo
• 6. Txuas nrog rau kev pheej hmoo mob ntshav qab zib tsawg dua
• 7. Tuaj yeem txhawb lub plawv mob siab
• 8. Muaj peev xwm pab kom koj poob phaus
• 9. Yooj yim ntxiv rau koj cov zaub mov noj
• Hauv qab kab

Cov txiv ntoo qab zib yog cov qab zib, lub ntsej muag lub txiv ntsej muag uas tau nyiam txij thaum ub los. Lawv tuaj yeem noj cov khoom tawg lossis mos.

Lawv tsis tsuas yog qab qab tab sis kuj muaj ntau cov txiaj ntsig kev noj qab haus huv los ntawm kev tshawb fawb.

Nov yog 9 lub txiaj ntsig kev noj qab haus huv zoo ntawm cov pears.

1. Ua kom muaj txiaj ntsig zoo

Pears tuaj nyob hauv ntau hom ntau yam. Cov kab pe me me ntawm Bartlett, Bosc, thiab D'Anjou yog qhov nrov tshaj plaws, tab sis ib ncig ntawm 100 hom tau nthuav dav thoob ntiaj teb ().

Ib qho khoom nruab nrab-nruab nrab pear (178 grams) muab cov as-ham hauv qab no ():

• Cov calories: 101
• Cov protein ntau: 1 gram
• Carbs: 27 grams
• Fiber ntau: 6 grams
• Vitamin C: 12% ntawm Tus Nqi Niaj Hnub (DV)
• Vitamin K: 6% ntawm DV
• Cov poov tshuaj: 4% ntawm DV
• Tooj liab: 16% ntawm DV

Qhov kev pabcuam tib yam no tseem muab cov folate, provitamin A, thiab niacin tsawg. Folate thiab niacin yog qhov tseem ceeb rau kev ua haujlwm ntawm tes thiab kev tsim hluav taws xob, thaum provitamin A txhawb nqa kev noj qab haus huv ntawm daim tawv nqaij thiab qhov txhab zoo (,,).

Cwj ntau yog zoo li no cov nplua nuj ntawm cov zaub mov tseem ceeb, xws li tooj liab thiab poov tshuaj. Tooj liab tau ua lub luag haujlwm hauv kev tiv thaiv kabmob, cov kabmob hauv cov roj cholesterol, thiab cov hlab ntsha ua haujlwm, tabsis cov poov tshuaj pab txhawb cov leeg ua haujlwm thiab lub siab ua haujlwm (,,,).

Dab tsi ntxiv, cov txiv hmab txiv ntoo no yog qhov zoo tshaj plaws ntawm polyphenol antioxidant, uas tiv thaiv kev puas tsuaj oxidative. Nco ntsoov tias noj cov pear tag nrho, zoo li cov tev khav thev txog li 6 npaug ntawm polyphenols ntau dua cov nqaij (,).

Ntsiab lus Txiv moj co yog tshwj xeeb tshaj yog nyob rau hauv folate, vitamin C, tooj liab, thiab poov tshuaj. Lawv tseem yog cov khoom zoo rau cov tshuaj tiv thaiv polyphenol.

2. Yuav txhawb txoj kev noj qab haus huv plab

Txiv moj coos yog qhov zoo tshaj ntawm soluble thiab insoluble fiber, uas yog qhov tseem ceeb rau kev zom zaub mov. Cov leeg no pab tswj cov quav tsis tu ncua los ntawm qhov muag muag thiab zom zuav ().

Ib qho khoom nruab nrab-txiv pear (178 grams) ntim 6 grams fiber ntau - 22% ntawm koj qhov kev niaj hnub fiber ntau xav tau (,).

Tsis tas li ntawd, cov roj ntsha soluble pub noj cov kab mob zoo hauv koj lub plab. Xws li, lawv tau pom tias prebiotics, uas cuam tshuam nrog kev laus noj qab haus huv thiab kev tiv thaiv kab mob ().

Tsim nyog, fiber ntau tuaj yeem pab daws cov cem quav. Hauv kev kawm 4 lub lim tiam, 80 tus neeg laus nrog tus mob no tau txais 24 grams pectin - hom fiber ntau nyob hauv cov txiv hmab txiv ntoo - hauv ib hnub. Lawv hnov ​​cem quav nyem thiab muaj qib ntawm cov kab mob plab noj qab nyob zoo ().

Raws li pear daim tawv nqaij muaj qhov muaj txiaj ntsig ntawm fiber ntau, nws yog qhov zoo tshaj rau noj cov txiv hmab txiv ntoo no uas tsis tau thov ().

Ntsiab lus Cov txiv moj coos muaj kev noj haus muaj fiber ntau, nrog rau prebiotics, uas txhawb txoj hnyuv tsis tu ncua, cem quav pab, thiab tag nrho lub plab zom mov. Kom tau txais cov fiber ntau los ntawm koj lub pear, noj nws nrog daim tawv nqaij ntawm.

3. Muaj cov khoom sib xyaw cog zoo

Cov txiv moj coos muaj ntau cov txiaj ntsig zoo ntawm cov nroj tsuag uas muab cov txiv ntoo no lawv cov txiv neej sib txawv.

Piv txwv li, anthocyanins qiv quv-liab Hawj rau qee qhov pears. Cov tebchaw no tuaj yeem txhim kho kev mob plawv thiab ntxiv dag zog rau cov hlab ntshav (,).

Txawm hais tias muaj kev tshawb fawb tshwj xeeb rau pear anthocyanins xav tau, kev tshawb fawb ntau ntawm cov pej xeem hais tias kev noj cov khoom noj muaj txiaj ntsig anthocyanin ntau yam xws li txiv ntoo yog txuam nrog kev pheej hmoo mob plawv ().

Cwj nrog ntsuab daim tawv nqaij lutein thiab zeaxanthin, ob lub tebchaw tsim nyog los ua kom koj lub zeem muag ntse, tshwj xeeb yog koj lub hnub nyoog ().

Ib zaug ntxiv, ntau ntawm cov txiaj ntsig cov cog no muaj nyob rau ntawm daim tawv nqaij (,,).

Ntsiab lus Pears harbor ntau pab cog cov tebchaw. Cov uas nyob hauv cov hlwv liab yuav tiv thaiv kev mob plawv, thaum cov pears ntsuab tuaj yeem txhawb kev noj qab haus huv qhov muag.

4. muaj cov khoom sau

Txawm hais tias o yog ib qho kev tiv thaiv ntawm lub cev, mob ntev los yog mob ntev yuav ua rau koj noj qab haus huv. Nws txuas rau qee yam mob, suav nrog mob plawv thiab ntshav qab zib hom 2 ().

Txiv moj co yog qhov uas muaj flavonoid antioxidants, uas pab tua o thiab yuav txo tau koj tus mob ().

Ntau txoj kev kuaj xyuas ntau dua thiab muaj cov flavonoid ntau ua rau kom txo qis kev mob plawv thiab ntshav qab zib. Cov nyhuv no tuaj yeem yog vim cov tebchaw tiv thaiv "muaj tshuaj tiv thaiv thiab muaj zog" (,,).

Dab tsi ntxiv, pears ntim ntau cov vitamins thiab minerals, xws li tooj liab thiab vitamins C thiab K, uas tseem muaj peev xwm tiv thaiv kev mob (6,,).

Ntsiab lus Txiv moj co yog qhov muaj nplua nuj flavonoids, uas yog antioxidants uas yuav pab txo kev o thiab tiv thaiv qee yam kab mob.

5. Yuav tuaj yeem muab cov tshuaj anticancer zoo

Cwj muaj ntau yam sib txuas uas tej zaum yuav muaj cov yam ntxwv anticancer. Piv txwv, lawv cov anthocyanin thiab cov tshuaj cinnamic acid tau qhia tawm tsam mob qog nqaij hlav (, 26,).

Qee qhov kev tshawb fawb qhia tau tias cov pluas noj ntau nyob rau hauv cov txiv hmab txiv ntoo, suav nrog pears, tuaj yeem tiv thaiv qee yam mob qog nqaij hlav, suav nrog cov ntsws, lub plab, thiab lub zais zis (,).

Qee qhov kev tshawb fawb pej xeem qhia tias cov txiv hmab txiv ntoo flavonoid-nplua nuj zoo li cov pears kuj tseem tuaj yeem tiv thaiv lub mis thiab zes qe menyuam qog nqaij hlav, ua cov txiv no ua kev xaiv tshwj xeeb rau cov poj niam (,,).

Thaum noj txiv hmab txiv ntoo ntau tej zaum yuav txo tau kev mob qog noj ntshav, yuav tsum muaj kev tshawb fawb ntxiv. Pears yuav tsum tsis txhob suav hais tias yog kev hloov pauv kev kho mob qog noj ntshav.

Ntsiab lus Cov txiv moj coos muaj ntau yam muaj txiaj ntsig tsob nroj uas yuav muaj kev tiv thaiv tus kabmob. Txawm li cas los xij, kev tshawb fawb ntxiv yog xav tau.

6. Txuas nrog rau kev pheej hmoo mob ntshav qab zib tsawg dua

Txiv moj coos - tshwj xeeb liab ntau yam - tej zaum yuav pab txo qhov kev pheej hmoo ntshav qab zib.

Ib txoj kev tshawb fawb loj hauv ntau dua 200,000 tus neeg tau pom tias noj 5 lossis ntau dua ib asthiv kev noj cov txiv hmab txiv ntoo uas muaj txiaj ntsig ntawm anthocyanin zoo li cov hlwv liab tau cuam tshuam nrog 23% tsawg dua kev pheej hmoo ntawm hom 2 mob ntshav qab zib (,).

Tsis tas li ntawd, kev tshawb fawb nas tau sau tseg tias cov nroj tsuag sib xyaw, suav nrog anthocyanins, hauv pear tev pom ob qho tib si tiv thaiv ntshav qab zib thiab ua rau muaj kev cuam tshuam (35).

Dab tsi ntxiv, cov fiber ntau hauv cov hlaws qeeb qeeb kev zom zaub mov, muab sijhawm rau koj lub cev ntau dua kom zom thiab nqus cov carbs. Qhov no tseem tuaj yeem pab tswj cov ntshav qab zib kom ntau, muaj feem pab tiv thaiv thiab tswj ntshav qab zib ().

Ntsiab lus Txiv moj coos tuaj yeem pab txo koj cov ntshav qab zib hom 2 vim lawv cov ntsiab lus fiber ntau thiab anthocyanin.

7. Tuaj yeem txhawb lub plawv mob siab

Cwjmem yuav txo koj txoj kev pheej hmoo mob plawv.

Lawv cov kab mob antioxidant procyanidin tuaj yeem txo cov tawv nqaij hauv lub plawv, txo qis LDL (cov roj) tsis zoo, thiab nce HDL (zoo) roj (,,).

Cov tev muaj ib qho tseem ceeb antioxidant hu ua quercetin, uas xav tias muaj txiaj ntsig zoo rau kev noj qab haus huv los ntawm kev txo qis o thiab txo cov kev pheej hmoo mob plawv zoo li ntshav siab thiab cov qib roj cholesterol (,).

Ib txoj kev tshawb fawb ntawm 40 tus neeg laus muaj lub cev kev mob metabolic, pawg ntawm cov tsos mob uas ua rau koj muaj kab mob hauv lub plawv, pom tias noj 2 cov txiv ntoo loj ib hnub ib zaug rau 12 lub lis piam txo qis cov kab mob plawv, xws li ntshav siab thiab lub duav ncig ().

Kev tshawb nrhiav loj, 17 xyoo hauv ntau dua 30,000 tus poj niam tau qhia tias txhua hnub 80-gram feem ntawm cov txiv ntoo txo ​​cov kab mob hauv lub plawv los ntawm 6-7%. Rau cov ntsiab lus teb, 1 nruab nrab pear nyhav ib ncig 178 grams (,).

Tsis tas li, kev nquag siv cov pears thiab lwm cov txiv hmab txiv ntoo uas muaj roj dawb yog xav tias yuav muaj kev pheej hmoo mob stroke tsawg. Ib txoj kev tshawb 10-xyoo nyob rau ntau tshaj 20,000 tus neeg tau txiav txim siab tias txhua 25 grams cov txiv ntoo dawb noj txhua hnub muaj kev pheej hmoo mob stroke li 9% ().

Ntsiab lus Txiv moj coos muaj ntau nyob rau hauv antioxidant muaj zog, xws li procyanidins thiab quercetin, uas tuaj yeem txhawb lub plawv mob los ntawm kev txhim kho cov ntshav siab thiab cov roj cholesterol. Noj cov pears tsis tu ncua kuj tseem tuaj yeem txo cov kev pheej hmoo mob stroke.

8. Muaj peev xwm pab kom koj poob phaus

Txiv moj co yog muaj calorie ntau tsawg, hauv dej ntau, thiab ntim nrog cov tshuaj fiber. Qhov kev sib xyaw ua ke no ua rau lawv yuag yuag poob, cov khoom noj muaj fiber ntau thiab dej tuaj yeem pab ua kom koj nyob zoo.

Thaum puv lawm, koj ib txwm tsis tshua nquag noj mov.

Hauv kev tshawb nrhiav 12-lub lim tiam, 40 tus neeg laus noj 2 pears txhua hnub poob mus txog 1.1 ntiv tes (2.7 cm) tawm ntawm lawv lub duav ncig ().

Ib qho ntxiv, kev tshawb nrhiav 10-lub lim tiam pom tias cov poj niam uas ntxiv 3 txiv ntoo ib hnub rau lawv cov zaub mov ib txwm plam qhov nruab nrab ntawm 1.9 phaus (0.84 kg). Lawv kuj tau pom kev txhim kho hauv lawv cov lipid profile, qhov cim npe ntawm kev mob plawv ().

Ntsiab lus Noj cov pears tsis tu ncua yuav pab koj zoo siab vim tias lawv cov dej ua kom muaj zog thiab fiber ntau. Nyeg, qhov no yuav pab koj poob phaus.

9. Yooj yim ntxiv rau koj cov zaub mov noj

Cov paj ntaub muaj nyob thawm niaj thawm xyoo thiab yooj yim nrhiav tau hauv cov khw feem ntau.

Noj tag nrho - nrog rau tes ntawm cov txiv ntoo yog tias koj xaiv - lawv ua khoom noj txom ncauj zoo heev. Nws tseem yooj yim ntxiv rau lawv rau koj cov tais nyiam, xws li oatmeal, zaub xam lav, thiab smoothies.

Cov hau kev nrov xws li ci thiab nqaij. Pears ntxiv cov nqaij qaib lossis nqaij npuas tshwj xeeb tshaj yog zoo. Lawv zoo li khub zoo nrog cov txuj lom zoo li cinnamon thiab nutmeg, cheeses zoo li Gouda thiab brie, thiab cov khoom xyaw zoo li txiv qaub thiab chocolate.

Txawm li cas los xij koj xaiv noj lawv, nco ntsoov suav nrog daim tawv nqaij kom tau txais cov zaub mov zoo tshaj.

Ntsiab lus Cov txiv moj coos yog dav thiab yooj yim ntxiv rau koj cov khoom noj. Koj tuaj yeem noj lawv tag nrho nrog daim tawv nqaij los yog teeb lawv rau hauv cov tais diav tseem ceeb. Cov txiv no yog cov tshwj xeeb tshaj yog qab thaum roasted lossis poached.

Hauv qab kab

Txiv moj coos yog lub zog cov txiv hmab txiv ntoo, ntim cov tshuaj fiber, vitamins, thiab cov txiaj ntsig zoo ntawm cov nroj tsuag.

Cov as-ham no xav kom tua cov mob, txhawb lub plab thiab lub plawv mob, tiv thaiv qee yam kab mob, thiab tseem pab nyiaj poob phaus.

Tsuas yog nco ntsoov noj cov tev, vim nws muaj ntau yam txiv ntoo no.