Li-calories tse Lipere le Bophelo ba Tsona Melemo
Ho na le mefuta e fapaneng ea lipere. Lintho tse ling tse tloaelehileng tse fumanehang ho reka United States li kenyelletsa, Anjou, Bartlett, Bosc, Comic, Concorde, Forelle, Red Anjou, Red Bartlett, Seckel, Starkrimson. Mofuta o mong le o mong oa lipere tsa USA o na le mebala e ikhethang, ho tloha botala ho ea bofubelu, monate ho tloha ho monate ho ea ho monate, le ho khetholla ho tloha ho monate ho ea bonolo le o monate.
Hobane ka mefuta e fapaneng ea lihlahisoa e kotuloa ho pholletsa le linako tse fapaneng tsa selemo, literebe tsa USA li le ka nako ea selemo ho pota.
Literebe li phahame haholo ka tsoekere 'me ha li na mofuta oa litholoana tse ngata tse nang le limatlafatsi. Leha ho le joalo, li na le fiber e phahameng ka ho fetisisa, e ka bang ligrama tse 5,5 ka har'a sehlahisoa se le seng sa tšebeletso.
| Litlhaloso tsa Pears Nutrition | |
|---|---|
| Ho sebeletsa Boima ba pere e 1, bohareng (hoo e ka bang 2-1 / 2 ka lb) (178 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 101 | |
| Lik'halori tse tsoang Fat 2 | |
| Total Fat 0.2g | 0% |
| Fatouated Fat 0g | 0% |
| Polyunsaturated Fat 0g | |
| Monatsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 2mg | 0% |
| Potasiamo 206mg | 4% |
| Li-carbohydrates 27.3g | 9% |
| Fibete ea lijo 5.5g | 22% |
| Litlhapi tse 17.3g | |
| Protheine 0.6g | |
| Vithamine A 1% · Vithamine C 10% | |
| Calcium 1% · Iron 2% | |
* Ho itšetlehile ka lijo tse 2 000 tsa khalori | |
E 'ngoe ea pear e na le lik'hilojule tse ka bang 100 le 27 g ea lik'habohaedreite (hoo e ka bang le likotoana tse peli tsa bohobe). Lierekisi li na le karolo ea 22 lekholong ea RDA bakeng sa fiber, e etsang hore e be khetho ea litholoana haholo.
Haeba o batla ho fetola phepo ea hau ea lik'habohaedreite, khomarela lipere tse nyane kapa u je halofo ka nako e le nngwe. Etsa pere ea hao ka ho sebelisa protheine, e kang yogurt ea Greece, cheese e tlaase kapa ho sebeletsa linate bakeng sa bohobe bo tlatsitseng, bo nang le liprotheine le ba fiber.
Melemo ea Bophelo ea Lipere
Lierekisi ke mohloli o motle oa vithamine C, e nang le hoo e batlang e le 7 mg (e le ngoe e lekaneng), e leng karolo ea 10 lekholong ea bohlokoa ba letsatsi le letsatsi.
Vithamine C ke vithamine ea bohlokoa e nang le metsi a qhibilihisang metsi, e bontšitsoeng ho matlafatsa tšoaetso ea mafu, ho thusa ho lokisa lisele, ho lieha ho tsofala, le ho thusa ho folisa leqeba.
Lierekisi ke mohloli o moholo oa fiber, e nang le ligrama tse 6 (hoo e batlang e le karolo ea 22 lekholong ea RDA), ka boholo bo lekaneng bo sebetsang. Fiber ke karolo ea li-carbohydrate e thusang ho ntšetsa pele malapa kamehla 'me e ka fokotsa k'holeseterole e mpe. Liphuputso li bontšitse hore batho ba jang lihlahisoa tse ruileng tsa fiber ba atisa ho boloka litekanyo tse phetseng hantle 'me ba ntlafatsoa ke tsoekere ea mali.
Lipotso Tse Tloaelehileng ka Lipere
Na ke lokela ho ja letlalo la pere?
U ka lokela ho ja letlalo la lipere ebile u lokela ho li ja kaha ena ke moo karolo e khōlō ea fere e lulang teng hammoho le metsoako e kholo ea limatlafatsi. Ha e le hantle, phuputso e 'ngoe e bontšitse hore motsoako o itseng oa likokoana-hloko liapole le lipere tse ka thusa ho ntlafatsa kutloisiso ea insulin le ho fokotsa kotsi ea lefu la tsoekere la mofuta oa 2. Ha u ja letlalo, etsa bonnete ba hore u li hlatsoa ka ho feletseng ha lipere li oela lethathamong la "leshome le metso e litšila", e leng se etsang hore e be e 'ngoe ea litholoana tse nang le masala a mangata a likokoanyana. Haeba ho khoneha, reka manyolo.
Ke kopa maqeba?
Ha ho kgothaletswe ho hlahisa pears e ncha hobane lero le mafura a tla arohana le ts'ebetso ea thawing, 'me liphello ha li lakatsehe.
Leha ho le joalo, ho qhibiliha ha pere e phehiloeng kapa e sebelisitsoeng (e kang pere ea pere) eo tsoekere e kenyelitsoeng ho eona e tla sebetsa. Beha pears ka setsing se tiisitsoeng ka tieo pele ho na le mongobo ho thusa ho fokotsa ho chesa maqhubu.
Ho Tata le ho boloka Lipere
Ho na le mefuta e ka bang leshome e sa tšoaneng ea lipere tse fumanehang US. Kaofela ha tsona li bonolo ho li romela ha li le thata, ka hona hangata li nkoa li sa butsoe, kaha li tla tsoela pele ho butsoa ka mor'a hore li tlohe sefate.
Haeba u etsa qeto ea ho reka lipere tsa hao ha li ntse li le boima, hlokomela hore ho tla nka matsatsi a 'maloa mocheso oa mofuthu hore ba butsoe. E le ho hlahloba, tobetsa ka bonolo ka ho qetela.
Haeba ba "fa" hanyane, ba butsoitse. E le hore u potlakele ho butsoa, u li behe ka mokotleng oa pampiri (u se ke ua li kenya ka thata).
Qoba ho reka lipere tse nang le maqeba kapa likotlo.
Haeba u reka lipere tse butsoitseng, u li boloke ka sehatsetsing ho fokotsa mokhoa oa ho butsosa. U se ke ua li palamisa haholo hobane, ha li ntse li butsoitse, li lokolla khase ea ethylene ka hona li etsa hore li fepe ka holimo ho ea moo li ka bolang teng. Haeba u paka mokotla o mong hammoho, ba ka potlakisa ho butsoa ha sehlopha sohle.
U ka boela ua reka lero la pear le pere ea pear. Khase ea pere e ka sebelisoa ho phekola ho roala, leha ho le joalo, ho molemo ho qoba lero haeba u batla ho fokotsa boima ba 'mele le ho boloka tsoekere e ntle ea tsoekere ea mali.
Mokhoa o Molemo oa ho Lokisetsa Lipere
Lierekisi ke litholoana tse ratoang haholo, li ka jeoa li le tala, li koahetsoe, li halikiloe kapa li kopantsoe ho etsa smoothies. Thabela lipere tsa hao tse kenngoeng ka li-salate, tse halikiloeng ka squash kapa meroho ea metso, kapa ho li kopanya ho noa e le lijo tsa phepo kapa ho etsa sopho. Ho eketsa literebe ho moralo oa hau oa lijo ho ka u thusa hore u boloke u tle u be u finyelle lipakane tsa hau.
Recipes With Pears
- Green Smoothie le Sipinashi, Pear le Ginger
- Mokhoa o Molemo le o Monate oa ho Sebeletsa Lipere
- Pear e halikiloeng ka Squash ea Delicata
> Mehloli:
> USA Pears. Litaba tse thabisang le lipotso. http://usapears.org/fun-facts-faqs/
> USDA National Nutrient Database bakeng sa Standard Reference, Release 28.
> Wedick NM, Pan A, Cassidy A le al. Ho kenngoa ha li-flavonoid tsa lijo le kotsi ea lefu la tsoekere ea mofuta oa 2 banna le basali ba United States. Am J Lijoana tsa Mmele. 2012 Mar; 95 (4): 925-33.