Ma calories mu Mapeyala ndi Zaumoyo Wawo
Pali mitundu yambiri ya mapeyala. Zina mwazinthu zomwe zimapezeka kugula ku United States zikuphatikizapo, Anjou, Bartlett, Bosc, Comic, Concorde, Forelle, Red Anjou, Red Bartlett, Seckel, Starkrimson. Mitundu yonse ya mapeyala a USA ali ndi mtundu wake wosiyana, kuyambira wobiriwira mpaka wofiira, wokoma kuchokera ku zokoma kupita kokoma, ndi kuyika kuchokera ku khungu kupita ku zofewa ndi zokometsera.
Chifukwa mitundu yosiyanasiyana imakololedwa nthawi zosiyanasiyana pachaka, mapeyala a USA ali mu nyengo ya chaka chonse.
Mapeyala ndi ofunika kwambiri mu shuga ndipo sizomwe zimakhala ndi zakudya zamtundu wambiri. Komabe, ali ndi mitsempha yapamwamba kwambiri, pafupifupi 5,5 magalamu mu sing'anga imodzi yotumikira.
| Zoonadi Zophimba Nutrition | |
|---|---|
| Kutumikira Kukula 1 peyala, pakati (pafupifupi 2-1 / 2 pa lb) (178 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zikhala 101 | |
| Ma calories ochokera ku Fat 2 | |
| Total Mafuta 0.2g | 0% |
| Mafuta okhuta 0g | 0% |
| Mafuta a Polyunsaturated 0g | |
| Mafuta a Monounsaturated 0g | |
| Cholesterol 0mg | 0% |
| Sodium 2mg | 0% |
| Potaziyamu 206mg | 4% |
| Zakudya Zamadzimadzi 27.3g | 9% |
| Matenda a Zakudya 5.5g | 22% |
| Sugars 17.3g | |
| Mapuloteni 0,6g | |
| Vitamini A 1% · Vitamini C 10% | |
| Calcium 1% · Iron 2% | |
* Malingana ndi zakudya zokhudzana ndi kalori 2,000 | |
Peyala imodzi ya peyala imakhala ndi makilogalamu pafupifupi 100 ndi 27 g ya mavitamini (pafupi ndi magawo awiri a mkate). Mapeyala amakhalanso ndi 22 peresenti ya RDA ya fiber, kuwapanga kukhala odzaza kwambiri zipatso.
Ngati mukuyang'ana kuti musinthe mavitamini anu, khalani ndi mapeyala ang'onoang'ono kapena muzidya hafu imodzi. Gwiritsani peyala yanu pogwiritsira ntchito mapuloteni monga Greece yogurt, tchizi chochepa kapena mafuta a mtedza.
Ubwino wathanzi wa mapeyala
Mapeyala ndi abwino kwambiri a vitamini C, omwe ali pafupifupi 7 mg (muyezo umodzi wa sing'anga), yomwe ndi 10 peresenti ya mtengo wa tsiku ndi tsiku.
Vitamini C ndi mavitamini ofunika kwambiri omwe amasungunuka m'madzi, omwe asonyezedwa kuti apititse patsogolo chitetezo chokwanira, kuthandiza kuwongolera maselo, kuchepetsa ukalamba, ndi kuthandizira machiritso.
Mapeyala ndi omwe amapezeka kwambiri, omwe amakhala pafupi ndi magalamu 6 (pafupifupi 22 peresenti ya RDA), muyeso umodzi wokhala pakati. Fiber ndi gawo lopanda mafuta m'thupi lomwe limathandiza kulimbitsa thupi nthawi zonse ndipo limachepetsa cholesterol choipa. Kafukufuku wasonyeza kuti anthu omwe amadya zakudya zamtundu wochuluka amawonetsetsa kulemera kwabwino komanso kukhala ndi shuga wabwino kwambiri.
Mafunso Okhudzana Pamaphunziro
Kodi ndiyenera kudya khungu la peyala?
Mukhoza komanso muyenera kudya khungu la mapeyala chifukwa apa ndi pamene mbali yaikulu ya fiber imakhala komanso zakudya zambiri. Ndipotu, kafukufuku wina wasonyeza kuti kuphatikiza kwa mavitamini ndi mapeyala kungathandize kuchepetsa mphamvu ya insulini komanso kuchepetsa chiopsezo cha mtundu wa shuga. Mukamadya khungu, onetsetsani kuti muwasambe bwinobwino monga mapeyala amagwera pa mndandanda wa "khumi ndi khumi" ndikuwapanga kukhala zipatso zomwe zimakhala ndi mankhwala ochuluka kwambiri. Ngati n'kotheka, yogula organic.
Kodi ndingayimitse mapeyala?
Sitikulimbikitsanso kuti muzimasula mapeyala atsopano chifukwa madzi ndi zitsulo zidzakhala zosiyana mu njira yokha, ndipo zotsatira sizikufunikanso.
Komabe, kuzizira kapeti wophikidwa (monga peyala msuzi) womwe shuga wandiwonjezeredwa udzagwira ntchito. Ikani mapeyala mu chidebe chosindikizidwa mwamphamvu musanakhale kuzizira kuti muthe kuchepetsa kutentha kwafriji.
Kusaka ndi Kusunga Mapeyala
Pali mitundu khumi ya mapeyala omwe amapezeka ku US Zonse zimakhala zosavuta kutumiza pamene zimakhala zovuta, choncho zimatengedwa zosapsa, chifukwa zimapitirizabe kucha pambuyo pochoka pamtengo.
Ngati mwaganiza kugula mapeyala anu akadali ovuta, zindikirani kuti zitenga masiku angapo kutentha kwapakati kuti zipse. Kuti muwone, yesani pang'onopang'ono ndi mapeto.
Ngati "apereka", amatha. Kuti muthamangitse kucha, muziika mosasamala mu thumba la pepala (musamanyamule nawo molimba).
Peŵani kugula mapeyala omwe ali ndi zilemphu kapena zovulaza.
Ngati mumagula mapeyala omwe aphwima, sungani mufiriji kuti muchepetse kukolola. Musamanyamule nawo molimba kwambiri chifukwa, pamene akuvundula, amamasula mpweya wa ethylene motero amawapangitsa kuti apitirize kuphulika mpaka pomwe iwo akhoza kuvunda. Ngati mutanyamula gulu lonse palimodzi, akhoza kufulumira kucha kwa gulu lonselo.
Mukhozanso kugula peyala yamadzi ndi peyala msuzi. Msuzi wa peyala angagwiritsidwe ntchito pochizira kudzimbidwa, komabe, ndi bwino kupewa madzi ngati mukuyang'ana kuti muchepetse thupi ndikukhala ndi shuga wabwino.
Njira Zabwino Zokonzekera Mapeyala
Mapeyala ndi zipatso zogwiritsidwa ntchito mosiyanasiyana, akhoza kudyedwa yaiwisi, yoyikidwa, yokazinga, kapena yosakanikirana kuti apange smoothies. Sangalalani mapeyala anu odulidwa mu saladi, odzaza ndi sikwashi kapena masamba a mzu, kapena muwaphatikize kuti amwe monga chakudya chamtundu kapena msuzi. Kuwonjezera mapeyala pa dongosolo lanu la chakudya kungakuthandizeni kuti mukhale odzaza ndi kukwaniritsa zolinga zanu.
Maphikidwe Ndi Mapeyala
- Green Smoothie ndi Sipinachi, Peyala, ndi Ginger
- Njira Zathanzi ndi Zokoma Zotumikira Mapeyala
- Zophika ndi Delicata Squash
> Zotsatira:
> USA Mapeyala. Kusangalala ndi FAQs. http://usapears.org/fun-facts-faqs/
> USDA National Nutrient Database ya Standard Reference, Release 28.
> Wedick NM, Pan A, Cassidy A et al. Zakudya za flavonoid zowonjezera komanso chiopsezo cha mtundu wa shuga wamtundu wa amuna ndi akazi a ku United States. Am J Clin Nutr. 2012 Apr; 95 (4): 925-33.