Sunday, November 30, 2014

បន្ថយការឈឺចាប់ពីរោគប្រគ្រីវ (Relieve Gout Pain)


Excerpt from Juicing For Health បន្ថយការឈឺចាប់ពីរោគប្រគ្រីវ Relieve Gout Pain 

RELIEVING GOUT PAIN


Gout is a disorder that can occur in any joints in the body. It results from deposits of sodium urate crystals, which accumulate because of high blood levels of uric acid.

The excess uric acid crystallizes over time and often form in cooler parts of the body, such as in joints like the ankle, knee, wrist and elbow. But it most often affects the joints in the feet, especially at the base of the big toe.


Fresh fruit and vegetable juices are best to relieve gout over a period of time.

FOODS TO AVOID:

Asparagus, cauliflower, strawberry, spinach and tomato juices. During attack, definitely avoid: Meat, fish, peanuts, alcohol, caffeine, tobacco, fried foods, peas, lentils, processed foods, flour and sugar.


Drink PLENTY of water.

JUICE RECIPE for relieving gout pain:

- 2 green apples
- 2 ribs celery
- 1 small or 1/2 a large cucumber
- ¼ small bittergourd
- ¼ lemon
- 1-inch ginger root

Friday, November 28, 2014

វិធីសាស្រ្តនៃការផ្តល់វ៉ាក់សាំងកញ្ជ្រឹលនាពេលអនាគត (Future Method Of Delivering Measles Vaccine)


The current measles vaccine - administered by an injection - is effective and safe, but experts say coverage could be made better by a vaccine that is easier to administer and transport. Now, a measles vaccine consisting of dry powder that is delivered with a puff of air has proven safe in early human trials and effective in previous animal trials.
Powder in air
The new measles vaccine, which is a dry powder administered with a puff of air, has been proven safe in humans. Researchers say it could improve vaccine coverage, as it is easier to administer and transport.
Results of the latest study are published in the journalVaccine.
Though many people living in the US consider measlesto be a thing of the past - thanks, in large part, to widespread vaccination efforts - the disease has made a comeback in recent years.
In fact, 2014 has so far seen a record number of measles cases in the US, with 603 confirmed cases reported to the Centers for Disease Control and Prevention's (CDC) National Center for Immunization and Respiratory Diseases (NCIRD) between January 1st and October 31st.
The organization says this is the highest number of cases since measles elimination was confirmed in the US in 2000.
Measles is spread by droplets or direct contact with the nose or throat secretions of people who are infected, but it can also be spread through the air or by objects containing nose and throat secretions.
According to the World Health Organization (WHO), measles is "one of the most readily transmitted communicable diseases and probably the best known and most deadly of all childhood rash/fever illnesses."
In 2013, the disease killed 145,700 people worldwide - most of whom were children - despite an already existing effective injectable vaccine.
"Delivering vaccines in the conventional way, with needle injections, poses some serious challenges, especially in resource-poor parts of the world," says Prof. Robert Sievers, author of the latest study from the University of Colorado Boulder's Department of Chemistry and Biochemistry.

New vaccine safe, with evidence of positive immune response

To improve the delivery of the vaccine, Prof. Sievers and his colleagues created a dry delivery technique - that involves an inhalable, dry powder - in order to circumvent the need for injections and liquid storage, and to avoid risk of vaccine contamination.
In previous work, he and his team showed that their vaccine protected rhesus macaques and cotton rats from measles infection, and they also demonstrated that their dry vaccines can be safely stored for 6 months to 4 years at room temperature or in refrigerators kept at 36-46° F (2-8°C).

ផលប្រយោជន៍សុខភាពនៃមាន់បារាំង (The Health Benefits Of Turkey)

It is hard to even picture a holiday feast without the turkey. Although the holidays are prime time for turkey consumption, turkey is also a popular sandwich meat and ground beef alternative year-round. The US is the world's largest producer of turkey meat at 2.5 million tons per year, compared to the 1.75 million tons produced by all countries in the European Union combined.
This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods. It provides a nutritional breakdown of turkey and an in-depth look at its possible health benefits, what kind of turkey you should buy, health recipes incorporating turkey and any potential health risks of consuming turkey.

    Nutritional breakdown of turkey

    thanksgiving turkey]
    The US is the world's largest producer of turkey meat at 2.5 million tons per year.
    According to the USDA National Nutrient database, 3 ounces (85 grams) of turkey, breast, from whole bird, non-enhanced, meat only, roasted, contains 125calories, 2 grams of fat, 0 grams of carbohydrate (0 grams of sugar and 0 grams of fiber) and 26 grams of protein.
    In comparison, 85 grams of dark meat turkey, roasted, contains 147 calories, 5 grams of fat, 0 grams of carbohydrate (0 grams of sugar and 0 grams of fiber) and 24 grams of protein.
    Turkey contains vitamins B-6 and B-12, niacin, choline, selenium and zinc. The dark meat of turkey tends to contain more vitamins and minerals, but also has more fat and calories.
    You may have heard of the amino acid tryptophan, said to be the cause of all the napping after a big Thanksgiving dinner. While it is true that turkey contains tryptophan, it is not in an amount high enough to induce sleep. In fact, all meats contain tryptophan. Eating turkey at Thanksgiving should not make you any more drowsy than eating a pork chop on an ordinary Tuesday evening.

    Possible health benefits of consuming turkey

    Eating foods like turkey that are high in protein help to increase the feeling of satiety and make you feel fuller for a longer period. Getting enough protein ensures maintenance of lean muscle mass and can keep insulin levels stable after meals. That being said, protein is the one nutrient that most meat-eaters are already getting plenty of.
    Keep in mind that the amount of protein at each meal matters; you can only absorb so much at one time. Make sure to have a lean protein source at each meal and spread your intake out throughout the day. Other good choices for protein include nuts, fish, eggs, dairy, soy and legumes.
    The breast of the turkey has less fat and calories than most other cuts of meat, but do not assume that just because a product is made from turkey that it is healthier. For example, a burger made from ground turkey can contain just as much saturated fat as a beef burger, depending on how much dark meat is included in the ground turkey.
    Make sure to check the package for fat content or % leanness and compare. Turkey contains the mineral selenium, which studies have suggested higher intakes of may decrease the risk of colorectal, prostate, lung, bladder, skin, esophageal, and gastric cancers.

    How to incorporate more turkey into your diet

    Avoid processed turkey in the form of deli meats, hot dogs and turkey bacon, which are high in sodium. Even frozen, pre-packed turkey burgers can be full of added salt and preservatives.
    turkey meatballs
    Juicy steamed turkey meatballs in rich tomato sauce with chopped parsley on top.
    Go for fresh, lean, organic and pasture-raised turkey, which have been raised in humane conditions withoutantibiotics. Factory farmed and conventionally raised turkeys are often injected with salt, water and other preservatives during processing to extend shelf life and cut costs. Pasture-raised turkeys with access to vegetation also have a higher omega-3 content than factory-farmed turkeys.
    Heritage turkeys are raised in smaller flocks, given access to the outdoors and allowed extra grow time. They provide more flavorful meat and are not injected with salt or preservatives.
    Make sure to cook turkey until the internal temperature reaches 165 degrees Fahrenheit to reduce the risk of foodborne illness.
    Try some of these delicious recipes developed by registered dietitians:

    Potential health risks of consuming turkey

    Processed turkey products can be high in sodium and harmful to health. Many processed meats are smoked or made with nitrites, which are known carcinogens. As intake of processed meat goes up, risks for obesityheart diseasehigh blood pressure, high cholesterol, cancer and infertility go up as well. Minimize your intake of all processed turkey products.
    It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is better to eat a diet with a variety than to concentrate on individual foods as the key to good health.
    Copyright: Medical News Today

    Thursday, November 27, 2014

    អំបិល និង សុខភាព (Salt & Health)





    អាល់ប៊ុយមីន គឺ ជាសមាសភាគ ធម្មតាមួយនៃឈាម ក៏ប៉ុន្តែការលេចធ្លាយអាល់ប៊ុយមីនចូលទៅក្នុងទឹកនោមអាចជាសញ្ញានៃបញ្ហា តម្រងនោម និង ការវិវឌ្ឍន៏ឆ្ពោះទៅរកការខូចខាតតម្រងនោម ។ លើសពីនេះទៀត អ្នកដែលមានកម្រិតអាល់ប៊ុយមីនខ្ពស់នៅក្នុងទឹកនោម គឺ ទំនងជាទទួលរងគ្រោះពីការគាំងបេះដូង ឬ ជម្ងឺដាច់សរសៃឈាមខួរក្បាល ។

    The first physical signs patients are developing kidney disease can be reversed if patients cut their salt intake, new research has found.

    The study, presented as an abstract at the world’s largest gathering of kidney specialists, the American Society of Nephrology Renal Week in Philadelphia, found high urinary levels of albuminuria were lowered when people reduced their dietary salt intake. Albumin is a normal component of blood, but its leakage into the urine can signal kidney damage and progression towards kidney failure. Further, people with higher levels of albumin in urine are more likely to suffer a heart attack or stroke.

    In 2011–12, 1.3 million (or 7.7%) Australians aged 18 years and over had albuminuria. Rates of kidney disease are projected to rise in line with projected rises in the rates of diabetes forecast for the next decade.

    Study leader Professor Meg Jardine, of The George Institute for Global Health and The University of Sydney, said: “The medical community knows that albumin in the urine is associated with poor prognosis. Reducing salt intake effectively reduces the warning signs of higher urinary albumin that herald kidney and heart disease.”

    “This study gives us a potential new method for improving health. Certain pharmaceutical agents lower urinary albumin and improve long term kidney and cardiovascular outcomes and are recommended for many people with kidney disease.

    “Dietary salt reduction achieves similar degrees of urinary albumin lowering. It may represent an approach to improving health above and beyond that achieved through pharmaceutical methods.”

    The findings showed the need for a large study that would conclusively link salt-reduction with a lower rate of kidney disease, she said.

    Senior author, Dr Nicole Li, explained that 120 rural villages were randomised to a dietary salt reduction program that included education and the availability of a reduced-sodium salt substitute through village stores. After 18 months the urinary albumin levels were assessed in around 2000 people living in those communities.

    She commented: “Urinary albumin is a marker of stroke and cardiovascular risk and so the study results are important for China, where rates of stroke are particularly high. But the global implications are potentially profound. Dietary salt reduction is an appealing strategy for improving health as a potentially widely available intervention which appears to be effective even in those treated with pharmaceutical agents.”

    Kidney Health Australia part-funded the study and the organisation’s National Medical Director, Dr Tim Mathew, welcomed the findings.

    “This study is the first prospective, controlled community based, study in man that demonstrates the impact of dietary intake on albuminuria”, said Dr Mathew, “This study sets the scene for a larger study extending this observation which, if confirmed, will lead to a change of practice in the management of patients with albuminuria.”


    RELATED CONTACTS: 
    Ellie Martel
    Media Advisor, Communications, Australia
    Australia
    Tel: +61 0410 411 983
    emartel@georgeinstitute.org.au

    Wednesday, November 26, 2014

    ព័ត៌មានជំនួយសាមញ្ញប្រាំដើម្បើទប់ស្កាត់ Norovirus (Five Simple Tips to Prevent Norovirus)


    It’s not just on cruise ships. Norovirus — the most common cause of gastroenteritis, commonly mislabeled as “stomach flu” — is everywhere. And it’s often difficult to prevent.

    The Centers for Disease Control and Prevention estimate that one in 15 U.S. residents gets sick with norovirus every year, causing up to 71,000 hospitalizations and 800 deaths. Common symptoms include nausea, vomiting, diarrhea, abdominal pain and, on occasion, a low-grade fever.

    Woman-with-stomach-achehh
    “People are going to come into contact with norovirus through contaminated foods, contaminated water and from infected individuals who are preparing and handling food,” says Camille Sabella, MD, director of Cleveland Clinic Children’s Center for Pediatric Infectious Diseases. It’s common in places such as restaurants, cruise ships and schools, but also at day care centers, nursing homes and other public places where people tend to crowd in confined spaces.

    Norovirus typically peaks between the months of December and April. “That’s very likely related to people being closer together, where there’s an opportunity for person to person contact,” Dr. Sabella says.

    But there are ways to keep yourself and your family healthy this winter. To prevent getting and spreading norovirus, Dr. Sabella recommends some common-sense tips:

    1. Wash your hands

    It sounds simple because it is. Frequent handwashing is perhaps the best way to prevent norovirus — especially if you spend time in one of those crowded settings. Work up a good lather with soap, and wash for at least 20 seconds.

    Avoid contact with anyone who’s recently had vomiting and diarrhea if you can. But “that’s not 100 percent effective because occasionally you’ll be around people who don’t have symptoms yet,” Dr. Sabella says. If you are exposed to a sick person, wash your hands immediately. If you are caring for someone with norovirus, wash your hands every time you come into contact with them. Hand sanitizer also works.

    2. Keep your hands away from your face

    To get this virus, you basically have to ingest it. That means you should consciously avoid touching your face.

    Why? If you have come into contact with the virus, touching your mouth, nose or eyes before you get a chance to wash your hands makes it easier for the virus to enter your body.

    “The main sources of transmission are contaminated foods and person-to-person contact. That means wiping a doorknob isn’t going to be as effective as your absolute best prevention tip: Wash your hands.”

    3. Pay attention to your surroundings

    “Be careful about what you see out there,” Dr. Sabella advises.

    For example, you don’t have to be a food inspector to spot bad safety practices. If you’re at a buffet where the food is not being handled appropriately—for instance, people are directly touching the food without gloves—then find another place to eat.

    4. Practice food safety at home

    Remember tip No. 1 about hand washing? It is especially important in the kitchen because norovirus spreads by ingestion. As you prepare food, wash your hands frequently — especially right before serving anything to others. Also, if you have symptoms or know you are sick, stay out of the kitchen and avoid spreading the virus to others.

    5. Use appropriate cleaning methods

    Someone who is infected with norovirus might be asymptomatic for several days, Dr. Sabella notes. That means you can’t always keep it out of your house — and norovirus is difficult to contain once it has entered your house.

    Still, you can take steps to clean up and prevent its spread. For example, focus on scrubbing any commonly touched surfaces such as doorknobs and counter tops. Just remember — the main sources of transmission are contaminated foods and person-to-person contact. That means wiping a doorknob isn’t going to be as effective as your absolute best prevention tip: Wash your hands.

    តើទឹកយៅអួអាចបន្ថយហានិភ័យជម្ងឺទឹកនោមផ្អែមប្រភេទទី២2 បានដែរឬទេ? (Could Yogurt Lower The Risk Of Type 2 Diabetes?)

    A recent study conducted by researchers from the Harvard School of Public Health  has found an association between yogurt consumption and type 2 diabetes risk, suggesting that increased consumption of the food could lower the risk of the condition developing.
    Bottle of probiotic yogurt.


    "We found that higher intake of yogurt is associated with a reduced risk of type 2 diabetes, whereas other dairy foods and consumption of total dairy did not show this association," says senior researcher Dr. Frank Hu. "The consistent findings for yogurt suggest that it can be incorporated into a healthy dietary pattern."

    The study, published in BMC Medicine and funded by the National Institutes of Health (NIH), sought to assess the association between total and individual types of dairy consumption with the incidence of type 2 diabetes among adults.

    Diabetes is a chronic metabolic disease that causes high blood sugar levels. Around 90% of diabetes cases are type 2 diabetes, whereby the body either does not produce enough insulin or suffers from insulin resistance, meaning that the insulin produced is unable to process glucose properly.

    In the US, type 2 diabetes affects approximately 26 million people. Worldwide, around 366 million people are affected, with this number estimated to rise to 552 million by 2030.

    People with type 2 diabetes are at a higher risk of developing cardiovascular diseases, such as coronary heart disease and stroke.

    Participants' dairy consumption and medical history followed in study
    For the study, the researchers compiled the results of three large cohort studies. These studies recorded the medical histories and lifestyle habits of health professionals, including dentists, nurses, pharmacists, podiatrists, physicians and vets. A total of 194,519 participants were eligible for the study.

    All participants filled out a health and lifestyle questionnaire at the beginning of the study and were followed up every 2 years with further questionnaires. All participants were free from diabetes, cardiovascular disease and cancer at the start of the study, and participants were excluded if they did not include information in their questionnaires about dairy consumption.

    Within the three samples, a total of 15,156 cases of type 2 diabetes were identified during the follow-up period. Overall, no association was found between total dairy consumption and type 2 diabetes.

    Consumption of individual dairy products such as cheese, skimmed milk, whole milk and yogurt was analyzed. After adjusting their findings for dietary factors and chronic disease factors such as age and BMI, the researchers found an association between high yogurt intake and a lower risk of type 2 diabetes development.

    A meta-analysis was then carried out, comparing these findings with those from other studies that had examined the association between dairy products and type 2 diabetes up until March 2013. This analysis found that eating a 28 g serving of yogurt every day was associated with an 18% lower risk of type 2 diabetes developing.

    Randomized clinical trials required
    Prior to this study, earlier research had suggested that the presence of calcium, magnesium or certain fatty acids within dairy products could lower type 2 diabetes risk. It is now thought that probiotic bacteria in yogurt, with their fat profile and antioxidant status improving qualities, could lower the risk.

    "Our study benefited from having such a large sample size, high rates of follow up and repeated assessment of dietary and lifestyle factors," says lead author Mu Chen.

    The authors also acknowledge that their study has its limitations. Although large, the cohort samples predominantly consisted of health professionals of European ancestry, suggesting that the findings may not be representative of the whole population. Furthermore, the findings of the study are observational and do not guarantee causation.

    "The consistent findings for yogurt suggest that it can be incorporated into a healthy dietary pattern," write the authors. "However, randomized clinical trials are warranted to further examine the causal effects of yogurt consumption as well as probiotics on body weight and insulin resistance."

    Medical News Today recently reported on another potential health benefit of yogurt. Probiotic yogurt successfully protects children and pregnant women from the effects of heavy metal poisoning, according to researchers from the Canadian Centre for Human Microbiome and Probiotics.

    Written by James McIntosh

    Red Alert For Mental Alert



    RED ALERT FOR MENTAL ALERT

    Need some help to stay alert? Try this combo that contains folate, which is known to help maintain brain health and mental alertness.

    Beetroot is great for cleansing and supporting liver health, helps improve blood circulation, transport oxygen to the whole body and to the brain. Drink during the day to stay alert. 

    Drinking it later in the day might cause you to be so alert, preventing sleep.

    Beetroot is very potent so take with caution: If you are unfamiliar with drinking beetroot juice, start with a small amount.

    JUICE RECIPE: 

    - 1 medium-sized beetroot
    - 1 carrot
    - 2 green apples
    - 1/4 lemon
    - ½-inch ginger root (optional)

    Source: www.juicing-for-health.com/beets.html

    Live. Love. Juice ... with Sara Ding! 

    Monday, November 24, 2014

    ភេសជ្ជៈប្រឆាំងនឹងរលាក (Anti inflammatory Juice)




    ANTI-INFLAMMATORY JUICE

    There are many anti-inflammatory foods that I use to make my juices. This is an excellent juice combo that reduces inflammation in the body. Drinking it as a juice speeds up healing due to rapid absorption of the nutrients at a higher percentage as compared to eating them.

    I have received feedback that this juice also helps relieve headaches/migraines and joint pains.

    JUICE RECIPE:


    - 4 ribs of celery
    - ½ pineapple or 2 green apples
    - A handful of spinach
    - 8-10 leaves of kale
    - 1 cucumber
    - ½ lemon
    - 1-inch ginger root

    Source: www.juicing-for-health.com

    Friday, November 21, 2014

    សុវត្ថិភាព និង ប្រសិទ្ធភាពនៃថ្នាំបង្ការ (safety and effectiveness of vaccines)




    Unexpected safety signals and new data challenge our assumptions
    In this issue of the Journal, Wood and colleagues report the results of a study showing that the inactivated influenza vaccines currently licensed for use in children in Australia are reassuringly safe.1 Study nurses at multiple sites around Australia telephoned parents to collect data on fever and other adverse events after vaccination. In the sample of 893 children aged 6 months to < 10 years, the estimated risk of fever within 72 hours of influenza vaccine receipt was about 6% after the first or second dose. The risk of fever was higher if another vaccine was given at the same time. Only one febrile convulsion was reported, in a child with a known seizure disorder.
    Until a few years ago, the safety of influenza vaccines was not a concern in Australia because no significant safety problem with their administration to adults or children had been reported through passive surveillance in more than 50 years. All this changed in 2010 when vaccines manufactured by bioCSL were shown to cause fever at 5–10 times previously accepted risk levels and febrile convulsions at 200 times higher levels.2 These bioCSL vaccines must no longer be used in children aged under 5 years and should only be used with caution in children aged 5 to 9 years.
    After extensive investigations over more than 3 years, bioCSL attributed the increased fever risk of the vaccine to a combination of its manufacturing process and strain changes in some years.3 This is a potential concern because influenza vaccines often require strain changes — and a future strain change might also be associated with unexpected safety problems. Because only a few months elapse between strain selection and vaccine availability, there is no time for annual safety or efficacy trials of influenza vaccines. Efficacy is assumed from immunogenicity assays, based on older studies reporting the relationship between haemagglutination antibody titres and protection of 50% of vaccine recipients.4 Post-infection ferret antisera and limited human data are used for specific strain selection.5 Safety is assumed from the absence of prior reported adverse events. However, the experience of 2010 suggests the assumption that past safety predicts present safety might not be valid.
    Assumptions about efficacy have also been questioned recently. As late as 2012, the World Health Organization asserted that influenza vaccines were 70%–90% effective.6 While this may be true for live attenuated influenza vaccines given to children, it does not appear to be true for inactivated vaccines for any age group. Two recent meta-analyses report point estimates of efficacy for inactivated influenza vaccines against laboratory-confirmed influenza in community-based trials as 59%7 and 52%–65%,8 with the latter range depending on the degree of match between the circulating and vaccine strains. In Australia, observational studies that collected data over 4 or 5 years found point estimates of vaccine effectiveness of 62% in Victorian adults aged 20–64 years9 and 65% in Western Australian children aged 6 months to 5 years.10However, vaccine effectiveness did not reach 50% in the Victorian community in 201211 or in Australian patients hospitalised with influenza in the 2 years before that.12 Protection of older adults, who are targeted for vaccination, was particularly poor against influenza A(H3N2) in 2012.11
    With the exceptions of an adjuvanted monovalent influenza vaccine manufactured by GlaxoSmithKline, which was used in Europe during the 2009 influenza pandemic and increased the risk of narcolepsy in children and young adults,13 and the bioCSL vaccine given to children (not just in 2010),2,14 most commentators accept that influenza vaccines are safe, based on the administration of many millions of doses over many years. However, unexpected safety signals show that such expectations will not always be met.2,13
    Influenza vaccines with changed strains are considered to be variations of an existing vaccine, rather than new vaccines. As such, efficacy and safety studies are not required; nor are they practical in the time available. However, in the light of unexpected safety signals and sometimes low estimates of effectiveness, annual monitoring of the safety and effectiveness of influenza vaccines now seems like good public policy. It is therefore encouraging to see the safety study in this issue of the Journal.1 Timely safety monitoring should become a funded routine component of the influenza vaccine program in Australia. Effectiveness monitoring may not be as timely as the new mobile phone and internet-based strategies for safety monitoring already being piloted in Australia,15-17 but regular effectiveness monitoring should also become routine. Such monitoring is evolving throughout the world, including in Australia (Box), with many study sites able to derive timely interim effectiveness estimates using the case test-negative design.19-23Monitoring of both safety and effectiveness is needed to assess existing vaccines and vaccines that may be introduced in the near future, such as live attenuated influenza vaccines for children.

    អត្ថប្រយោជន៏សុខភាពនៃផ្លែ Pear (Health Benefits of Pear)

    pears



    ផ្លែ Pear ទំហំមធ្យមមួយផ្លែ (ប្រមាណ ១៧៨ ក្រាម) មានផ្តូក ១០១ កាឡូរី ជាតិខ្លាញ់ ០ ក្រាម កាបូអ៊ីដ្រាត ២៧ ក្រាម (រួមបញ្ចូលទាំង ១៧ ក្រាមជាជាតិស្ករ និង ៦ ក្រាមជាជាតិសរសៃ) និង ប្រូតេ អ៊ីន ១ក្រាម។

    បរិភោគផ្លែ Pear មធ្យមមួយផ្លែនឹងផ្តល់ ១២% នៃតម្រូវការ វីតាមីន C ប្រចាំថ្ងៃ ក៏ដូចជា ១០% វីតាមីន K ប្រមាណជា ៦% បរិមាណសារជាតិប៉ូតាស្យូម កាល់ស្យូម ជាតិដែក ម៉ាញ៉េស្យូម riboflavin, វីតាមីន B6 និង folate មានចំនួនតឹចតួច។


    ផ្លែ្Pears ក៏មានផ្ទុកសារធាតុ Flavonol carotenoids និង anthocyanins (ផ្លែ pears សំបកព៌ណក្រហម) ។ 


    Pears are a mild, sweet fruit with a fibrous center. They are rich in important antioxidants, flavonoids and dietary fiber and pack all of those nutrients in a fat-free, cholesterol-free, 100-calorie package. Consuming pears may help with weight loss and reduce the risk of developing cancer, hypertension, diabetes, and heart disease, in accordance with an overall healthy diet.

    This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods. It provides a nutritional breakdown of the pear and an in-depth look at its possible health benefits, how to incorporate more pears into your diet and any potential health risks of consuming pears.

      Nutritional breakdown of pears


      pears
      Pears are rich in important antioxidants, flavonoids and dietary fiber.

      According to the USDA National Nutrient Database, one medium pear (approximately 178 grams) contains 101calories, 0 grams of fat, 27 grams of carbohydrate(including 17 grams of sugar and 6 grams of fiber) and 1 gram of protein.

      Eating one medium pear would provide 12% of dailyvitamin C needs, as well as 10% of vitamin K, 6% of potassium and smaller amounts of calcium, iron, magnesium, riboflavin, vitamin B-6 and folate.

      Pears also contain carotenoids, flavonols and anthocyanins (in red-skinned pears). In the Baltimore Longitudinal Study of Aging, pears and apples were found to be among the top contributors of flavonols in the diet.

      Possible health benefits of consuming pears

      Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many adverse health conditions. Many studies have suggested that increasing consumption of plant foods like pears decreases the risk ofobesitydiabetesheart disease and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight.

      Fiber

      The Food and Nutrition Board of the National Institute of Medicine developed an AI (Adequate Intake) guideline for fiber in 2001, recommending that men under the age of 50 consume 38 grams per day and women under the age of 50 consume 25 grams per day. For adults over 50 years age, the recommendation for men is 30 grams per day and for women is 21 grams per day. Most people are not getting even 50% of their daily recommendation. Why is fiber so important?

      The National Institute of Medicine based their recommendation on a review of the findings from several large studies. They found that diets with 14 grams fiber for every 1000 calories were associated with significant reductions in the risk of both coronary heart disease and type 2 diabetes.

      The easiest way to increase fiber intake is to increase your consumption of fruits and vegetables. Just one medium pear provides 6 grams of fiber, about 24% of the daily need for a woman under 50.

      Treating diverticulosis

      High fiber diets have been shown to decrease the prevalence in flare-ups of diverticulitis by absorbing water in the colon and making bowel movements easier to pass. Eating a healthful, fruit and vegetable and fiber-filled diet can reduce pressure and inflammation in the colon.

      Although the cause of diverticular disease is still unknown, it has been repeatedly associated with a low fiber diet.2

      Weight loss

      Fruits and vegetables that are high in fiber help to keep you feeling full longer and are also low in calories. Increased fiber intakes have been shown to enhance weight loss for obese individuals.

      Cardiovascular disease and cholesterol

      Increased fiber intakes have also been shown to lower blood pressure and cholesterol levels. A review of 67 separate controlled trials found that even a modest 10-gram per day increase in fiber intake reduced LDL and total cholesterol.

      Recent studies have shown that dietary fiber may even play a role in regulating the immune system and inflammation, consequently decreasing the risk of inflammation-related conditions such as cardiovascular disease, diabetes, cancer, and obesity.

      Diabetes

      A high fiber diet is associated with a lower risk of developing diabetes and keeps blood sugar stable.

      Digestion

      The fiber content in pears prevents constipation and promotes regularity for a healthy digestive tract.

      Detox


      Regular, adequate bowel movements are crucial for the daily excretion toxins through the bile and stool. Pears are approximately 84% water, which help to keep stools soft and flush the digestive system of toxins.

      How to incorporate more pears into your diet

      poached pears
      Pears taste great poached with cinnamon and anise.

      Pears do not ripen while on the tree. For best flavor, allow pears to ripen in a warm, sunny area for several days or until the neck of the pear yields to pressure. Refrigeration stops the ripening process.

      Try some of these healthy and delicious recipes developed by registered dietitians:

      Potential health risks of consuming pears

      Fruits like apples and pears that contain a higher amount of fructose compared with glucose are considered a high FODMAP food. A diet high in FODMAPs may increase gas, bloating, pain and diarrhea in people suffering from irritable bowel disorders.

      FODMAP is an acronym for Fermentable, Oligo-, Di- and Mono-saccharides and Polyols, all forms of fermentable short-chain carbohydrates. A diet low in these types of carbohydrates has been shown to decrease common symptoms for people who are FODMAPs sensitive.
      It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is better to eat a diet with a variety than to concentrate on individual foods as the key to good health.