Maoriro muPears uye Utano Hwayo Zvipo
Kune marudzi akawanda akasiyana emaperesi. Zvimwe zvezvikwata zvinowanikwa zvekutenga muUnited States zvinosanganisira, Anjou, Bartlett, Bosc, Comic, Concorde, Forelle, Red Anjou, Red Bartlett, Seckel, Starkrimson. Zvose zvakasiyana-siyana zveU.SA mapeari ane ruvara rwawo rwakasiyana, kubva pakusvibirira kusvika kune tsvuku, kunhuvira kubva kunotapira kusvika kunotapira, nekugadzirwa kubva pamucheka kusvika kune zvinyoro uye zvine mvura.
Nemhaka yokuti mhando dzakasiyana siyana dzinokohwa panguva dzakasiyana siyana dzegore, USA mapeari ari mumwaka wegore-rose.
Mapeari anonyanya kukwirira mune shuga uye haasi iyo yakawanda yemuviri yakawanda yemichero. Zvisinei, ivo vane zvakawanda zvakakwana zve fiber, anenge 5,5 magamu mune imwe shumiro inoshumira.
| Pears Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 pear, midzi (kusvika 2-1 / 2 per lb) (178 g) | |
| Per Serving | % Daily Value * |
| Maoriro 101 | |
| Maorikiti anobva kuFat 2 | |
| Total Fat 0.2g | 0% |
| Saturated Fat 0g | 0% |
| Polyunsaturated Fat 0g | |
| Monounsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 2mg | 0% |
| Potassium 206mg | 4% |
| Carbohydrates 27.3g | 9% |
| Dietary Fiber 5.5g | 22% |
| Zvokudya 17.3g | |
| Protein 0.6g | |
| Vitamini A 1% · Vitamin C 10% | |
| Calcium 1% · Iron 2% | |
* Kubva pane zvokudya zviviri zvekoriori | |
Mumwe wepakati peari ane anenge zana makorikori uye 27 g yehydrohydrate (inenge yakaenzana nezvidimbu zvechingwa). Pears anewo nezve 22 muzana ye RDA ye fiber, zvichiita kuti vave nekuzadza zvibereko zvekudya.
Kana iwe uri kutarisa kuti uchinje kudya kwako kwegluidhyrti, tanamata kune mapeji maduku kana kudya imwe hafu mune imwechete. Pair pear yako nekushandira mapuroteni, akadai seGreek yogurt, pasi-fat fat cheese kana kushandiswa kwemiti kuitira kuzadza, mapuroteni, uye fiber rich snack.
Health Health Beneves of Pears
Pears ndiyo yakanaka yevhitamini C, inenge inenge 7 mg (mune imwe mizinga yakakura), iyo inenge 10 muzana yehuwandu hwezuva nezuva.
Vitamini C inokosha yakakosha mavitamini, ayo akaratidzwa kuti awedzerwe utachiona, kubatsira kugadzirisa masero, kunonoka kukwegura, uye kubatsira mukurapa kwekuvadzwa.
Pears inobva kune fiber, inenge inenge magiramu matanhatu (inenge 22 muzana ye RDA), mune imwe yepakati yakakura inoshumira. Fibha ndiyo inotengeswa nechepu yehydrohydrate iyo inobatsira kukurudzira marara nguva dzose uye inogona kuderedza zvakaipa cholesterol. Zvidzidzo zvakaratidza kuti vanhu vanodya fiber rich rich diet often tend to keep healthy weight and have better blood sugar.
Mibvunzo Inowanzoenderana Pears
Ndinofanira kudya ganda repeari here?
Iwe unogona uye unofanirwa kudya ganda re mapeari sezvo ichi ndicho icho chikamu chikuru che fiber chinogara uyewo zvakanyanya kuwanda kwezvibereko. Muzvokwadi, kumwe kuongorora kwakaratidza kuti kusanganiswa kwezvipembenene mumapurosi nemaperesi zvinogona kubatsira kuvandudza insulin senzwi uye kuderedza njodzi yechirwere cheshuga chechipiri. Paunenge uchidya ganda, iva nechokwadi chokuti unozvichenesa zvakakwana sezvo mapeariti anowira pa "tsvina dzine gumi", iyo inoita kuti ive imwe yemichero ine chivigiro chikuru chezvipembenene zvinouraya. Kana zvichibvira, kutenga biki.
Ndingakonzera mapepa here?
Hazvikurudziri kuisa mapeari matsva nokuti juice uye fiber zvichaparadzanisa mugadziriswa, uye zvigumisiro hazvidi zvachose.
Zvisinei, kupisa gorosi yakagadzirwa kana yakagadzirwa (yakadai sepear sauce) iyo shuga yakawedzerwa ichashanda. Isai mapeari mumudziyo wakanyatsovharwa chisimbiso musati mazaya kubatsira kubatsira kuderedza firiji inopisa.
Kusarudza nekuchengetedza Pears
Kune marudzi anenge gumi akasiyana-siyana emapereari anowanikwa muUnited States Vose vari nyore kutengesa pavanenge vakaomerwa, naizvozvo ivo vanowanzotora chisina kuibva, sezvo vacharamba vachichira mushure mekusiya muti.
Kana ukasarudza kutora mapepa ako kana vachiri nhamo, cherechedza kuti zvichatora mazuva mashomanana pakushambidzwa kwemavara kuti vakurire. Kuti uone, shingairira zvinyoro-soro kumusoro.
Kana "kupa" zvishoma, zvakabikwa. Kuti uwedzere kubhururuka, uise zviri pachena muhomwe yepururu (usatakura zvakare zvakasimba).
Dzivisa kutenga mapepa ane zviremara kana matambudziko.
Kana iwe uchitenga mapeji akaibva, uaachengete muirijiji kuti uite zvishoma nezvishoma kubereka. Usatakudza zvakare zvakanyanya nokuti, apo dzinokura, dzinosunungura ethylene gasi saka dzinoita kuti dzive-dzinobereka kusvika paanokwanisa kuora. Kana ukatakura boka rose pamwe chete, vanogona kukurumidza kuibva kweboka rese.
Iwe unogonawo kutenga pear juice uye pear sauce. Pear juice inogona kushandiswa mukurapa kuvimbiswa, zvisinei, zvakanakisisa kudzivisa juice kana uri kutarisa kuti uremerwe uremu uye uchengetedze hutachiwana hwakanaka hwehuga.
Nzira Dzakanaka Dzakagadzirira Pears
Pears ndiwo michero yakasiyana-siyana, inogona kudyiwa yakasvibirira, yakasungwa, yakabikwa, kana yakasanganiswa kuti iite smoothies. Farira mapepa ako akachekwa mu saladi, yakakangwa nekoroashi kana miriwo yemudziyo, kana kuisanganisa kuti unwe sekugadzirisa kudya kana kugadzira muto. Kuwedzera mapeariti kurongwa hwako hwekudya kunogona kubatsira kukuchengetedza uye kuzadzisa zvinangwa zvako.
Recipes With Pears
- Green Smoothie neSipinachi, Peari, uye Ginger
- Noutano Nenzira Inofadza Yokushandira Pears
- Yakakangwa Pear ne Delicata Squash
> Sources:
> USA Pears. Farira chokwadi uye FAQs. http://usapears.org/fun-facts-faqs/
> USDA National Nutrient Database ye Standard Reference, Release 28.
> Wedick NM, Pan A, Cassidy A et al. Chirwere chevhirivonoid chinowedzera uye chinopisa chirwere chechirwere cheshuga muvarume nevakadzi veUnited States. Am J Clin Nutriti. 2012 Apr; 95 (4): 925-33.