Ama-calories aphakathi kwamapheya kanye nezinzuzo zezempilo
Kunezinhlobo eziningi ezahlukene zamapheya. Ezinye zezinto ezivame ukuthengwa e-United States zihlanganisa, i-Anjou, i-Bartlett, i-Bosc, i-Comic, i-Concorde, i-Forelle, i-Red Anjou, i-Red Bartlett, iSeckel, i-Starkrimson. Izinhlobonhlobo ezihlukahlukene ze-USA zamapheya zinemibala yazo ehlukile, kusukela eluhlaza kuze kube obomvu, ukunambitheka okuvela kumnandi kuya kumnandi, nokuthungwa kusuka ekucwileni kuya ethambile futhi enamanzi.
Ngenxa yokuthi zonke izinhlobo ezihlukahlukene zivunwa ngezikhathi ezahlukene zonyaka, amapheya ase-USA asesikhathini sonyaka.
Amapheya aphakeme ngokweqile ushukela futhi akusilo uhlobo oluthile lwesithelo esinomsoco. Kodwa-ke, banesisindo esiphezulu se-fibre, cishe ama-5,5 amagremu ku-one medium serving.
| Amapheya Amaqiniso Okudla | |
|---|---|
| Ukuphakamisa Usayizi we-1 we-pear, ophakathi (cishe 2-1 / 2 nge-lb) (178 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 101 | |
| Ama-calories avela ku-Fat 2 | |
| Ingqikithi yamafutha 0.2g | 0% |
| I-Satatated Fat 0g | 0% |
| I-Polyunsaturated Fat 0g | |
| I-Monounsaturated Fat 0g | |
| I-cholesterol 0mg | 0% |
| I-sodium 2mg | 0% |
| Potassium 206mg | 4% |
| Ama-carbohydrates 27.3g | 9% |
| I-Fiber Diet 5.5g | 22% |
| Ama-Sugars angu-17.3g | |
| Amaprotheni 0.6g | |
| I-Vitamin A 1% · I-Vitamin C 10% | |
| I-calcium 1% · Iron 2% | |
* Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Ipey elilodwa eliphakathi liqukethe ama-khalori angu-100 kanye no-27 g we-carbohydrate (cishe okulingana neziqephu ezimbili zesinkwa). Amapheya aqukethe amaphesenti angama-22 e-RDA nge-fibre, okwenza kube nokukhetha okunamathelela kakhulu kwezithelo.
Uma ubheka ukuguqula ukudla kwakho kwe-carbohydrate, unamathela kumapheya amancane noma udle isigamu esisodwa. Bhanqa ikhasi lakho ngokuhlinzeka ngamaprotheni, njenge-yogurt yamaGreek, ushizi ophansi noma ukukhishwa kwamantongomane ukuze uthole ukugcoba, ukuphefumula, kanye ne-fiber.
Izinzuzo zezeMpilo zamapheya
Amapheya angumthombo omuhle we-vitamin C, equkethe cishe u-7 mg (ngesilinganiso esisodwa), okuyizingxenye ezingu-10 zenani lezinsuku zonke.
I-Vitamin C iyi-vithamini ebalulekile emanzini ehlanjululwe ngamanzi, eye yaboniswa ukuthi ivuselele igciwane lesandulela ngculaza, isiza ukulungisa amangqamuzana, ukunciphisa ukuguga, nokusiza ekuphulukeleni ukulimala.
Amapheya angumthombo omkhulu we-fiber, equkethe cishe amagremu angu-6 (cishe amaphesenti angu-22 e-RDA), ngokulingana okuphakathi kokukhonza. I-fibre iyinxenye engasetshenzisiwe ye-carbohydrate esiza ukugqugquzela isifo sofuba futhi inganciphisa i-cholesterol embi. Ucwaningo luye lwabonisa ukuthi abantu abadla ukudla okunomsoco ocebile bavame ukugcina izinsimbi ezinempilo futhi babe nokulawulwa ushukela okungcono wegazi.
Imibuzo evamile mayelana namapheya
Kufanele ngidle isikhumba sepheya?
Ungakwazi futhi kufanele udle isikhumba samapheya ngoba yilapho lapho ingxenye enkulu ye-fibre ihlala kanye nokuhlushwa okukhulu kwezakhi. Eqinisweni, ucwaningo olulodwa luye lwabonisa ukuthi inhlanganisela ethile yama-apulasitiki ngama-apula kanye namapheya angasiza ekuthuthukiseni ukuzwela kwe-insulin nokunciphisa ingozi ye-type 2 yesifo sikashukela. Uma udla isikhumba, qinisekisa ukuthi uwageza ngokugcwele njengoba amapheya awela ohlwini oluthile "olungcolile," okwenza kube yinye yezithelo eziqukethe inani elikhulu kakhulu lokuhlala kwezinambuzane. Uma kunokwenzeka, thenga okuphilayo.
Ngingakwazi yini ukumisa amapayipi?
Akunconywa ukufisa amaphilisi amasha ngoba ama-juice kanye namafayili azohlukaniswa nenqubo yokuhlunga, futhi imiphumela ayifuni nakanjani.
Noma kunjalo, iqhwa eliphekiwe noma elikhonjiwe (njenge-pear sauce) lapho ishukela liye lafakwa khona lizosebenza. Beka amapheya ku-container evalwe ngokuqinile ngaphambi kokuqhwaza ukusiza ukunciphisa ukushisa kwamafriji.
Ukuthatha nokugcina Amapheya
Kunezinhlobo ezingafani eziyishumi zama-pears atholakalayo e-US Zonke zilula ukuthumela lapho zikhuni, ngakho-ke zivame ukuvuthwa ngokungavuthi, njengoba zizoqhubeka zivuthwe ngemuva kokushiya esihlahleni.
Uma unquma ukuthenga amapheya akho uma usenzima, phawula ukuthi kuzothatha izinsuku ezimbalwa ukushisa kwamahhala ukuze zivuthwe. Ukuze uhlole, cindezela ngobumnene phezulu ngesiphetho se-stem.
Uma "betha" kancane, zivuthiwe. Ukusheshisa ukuvuthwa, beka ngokukhululekile esikhwameni sephepha (musa ukuwafaka futhi ngokuqinile).
Gwema ukuthenga amapheya anezinsalela noma izibhamu.
Uma uthenga amapheya avuthiwe, uwagcine esiqandisini ukuze unciphise inqubo yokuvuthwa. Ungazipaki kakhulu ngoba, njengoba zivuthwa, zikhulula igesi e-ethylene ngaleyo ndlela zibangela ukuba zivuthwe ngaphezu kokuthi zikwazi ukubola. Uma upakisha lonke ibutho ndawonye, bangasheshisa ukuvuthwa kweqembu lonke.
Ungathenga futhi i-pear juice ne-pear sauce. I-pear juice ingasetshenziswa ekwelapheni ukuqothulwa, kodwa-ke, kungcono ukugwema ijusi uma ubheka ukulahlekelwa isisindo futhi ugcine ukulawulwa kahle kweshukela egazini.
Izindlela Ezempilo Zokulungisa Amapheya
Amapheya ayizithelo ezihlukahlukene, angadliwa ayiluhlaza, agxilwe, agwetshiwe, noma ahlanganiswe ukwenza ama-smoothies. Jabulela ama-pears akho aqoqwe ama-saladi, agwetshwe nge-squash noma imifino yezimpande, noma uwahlanganise ukuze uphuze njengokwokudla esikhundleni noma ukwenza isobho. Ukwengeza amapheya kuhlelo lwakho lokudla kungasiza ukugcina ugcwele futhi ufinyelele imigomo yakho yefiber.
Ukupheka Ngezinwele
- I-Smoothie eluhlaza ngesipinashi, i-Pear, ne-Ginger
- Izindlela Ezempilo Nezinhle Zokukhonza Amapheya
- I-Pear egosiwe ne-Delicata Squash
> Imithombo:
> USA Amapheya. Zithokozise amaqiniso kanye nama-FAQs. http://usapears.org/fun-facts-faqs/
> I-USDA Idatha Yomhlaba Wezakhi Zomhlaba we-Standard Reference, Release 28.
> Wedick NM, Pan A, Cassidy A et al. Ukudla kwe-flavonoid yezondlo kanye nengozi ye-type 2 yesifo sikashukela e-US amadoda nabesifazane. I-Am J Clin Nutr. 2012 Apr; 95 (4): 925-33.