Apple yana daya daga cikin shahararrun 'ya'yan itatuwa a duniya. Bincike ya bayyana abubuwa da yawa game da amfanin apples. Cin tuffa yana kare cututtukan zuciya, yana hana ciwon daji, yana da amfani ga kashi da kuma yaki da asma.
Ita ce 'ya'yan itacen apple (Malus domestica), wanda ya samo asali daga tsakiyar Asiya kuma ana girma a duk faɗin duniya. Yana da wadata a cikin fiber, bitamin C da antioxidants daban-daban. Har ila yau, 'ya'yan itace ne mai cikawa sosai, ganin cewa yana da ƙananan adadin kuzari. Yana da fa'idodi da yawa ga fata da gashi.
Ana cin apples tare da ko ba tare da kwasfa ba. Hakanan ana amfani dashi a cikin girke-girke daban-daban, juices da abubuwan sha. Akwai nau'ikan apple tare da launuka daban-daban da bayyanar.
Nawa Calories a cikin Apple?
matsakaicin girman elma Yana da adadin kuzari 95. Yawancin kuzarinsa yana zuwa daga carbohydrates.
amfanin apple
Darajar Gina Jiki na Apple
Darajar sinadirai mai matsakaicin girman apple shine kamar haka:
Calories: 95
Carbohydrates: 25 grams
Fiber: 4 grams
Vitamin C: 14% na RDI.
Potassium: 6% na RDI.
Vitamin K: 5% na RDI.
Manganese, jan karfe, bitamin A, E, B1, B2 da B6: kasa da 4% na RDI.
Carbohydrate darajar apple
Apple, wanda ya ƙunshi yawancin carbohydrates da ruwa; irin su fructose, sucrose, da glucosesauki sugars mai arziki cikin sharuddan Duk da yawan sinadarin carbohydrate da sukari,glycemic index yana da ƙasa. Yana da ƙimar glycemic index daga 29 zuwa 44. Abincin da ke da ƙarancin glycemic index, kamar apples, yana da kyau ga cututtuka da yawa ta hanyar samar da sarrafa sukari na jini.
Fiber abun ciki na apple
Matsakaici, mai arzikin fiberApple ya ƙunshi kusan gram 4 na fiber. Wasu daga cikin abubuwan da ke cikin fiber sun ƙunshi duka zaruruwa marasa narkewa da masu narkewa. Fiber mai narkewa yana da amfani ga lafiya ta hanyar tasirinsa akan ƙwayoyin cuta masu amfani a cikin hanji. Fiber yana ba da gamsuwa kuma yana taimakawa asarar nauyi, yayin da rage sukarin jini da haɓaka aikin tsarin narkewar abinci.
Vitamins da ma'adanai a cikin Apple
Apple ya ƙunshi bitamin da ma'adanai masu yawa. Mafi yawan bitamin da ma'adanai a cikin 'ya'yan itace sune:
bitamin C: Hakanan ana kiranta ascorbic acidbitamin CYana da antioxidant da aka fi samu a cikin 'ya'yan itatuwa. Yana da ayyuka masu mahimmanci da yawa a cikin jiki.
Potassium: Wannan shine babban ma'adinai a cikin 'ya'yan itace. Babban potassium Shan ta yana da amfani ga lafiyar zuciya.
Shuka mahadi samu a apples
Apples suna da yawa a cikin antioxidants daban-daban, waɗanda ke da fa'idodin kiwon lafiya da yawa. Babban fasalinsa shine:
Quercetin: Quercetin da aka samu a wasu abinci na shuka yana da maganin kumburi, anti-viral, anti-cancer da antidepressant effects.
Catechin: Catechin, antioxidant na halittaa cikin koren shayi yana da yawa. An nuna shi don inganta aikin kwakwalwa da tsoka a cikin nazarin dabba.
Chlorogenic acid: Acid chlorogenic a cikin kofi yana rage sukarin jini kuma yana taimakawa rage nauyi.
Amfanin apples yana cikin mahadi na halitta. Yana da wadata a cikin phytonutrients da flavonoids irin su quercetin, phloridzin, epicatechin, da sauran mahaɗan polyphenolic daban-daban.
Apple mai arziki ne polyphenol shine tushen. Don girbi amfanin apple, ku ci tare da fata. Rabin abun ciki na fiber da yawancin polyphenols ana samun su a cikin kwasfa.
Yana kariya daga cututtukan zuciya
Apple yana kariya daga cututtukan zuciya. Domin yana dauke da fiber mai narkewa, wanda ke rage matakan cholesterol na jini. Hakanan ya ƙunshi polyphenols tare da tasirin antioxidant. Ɗaya daga cikin waɗannan polyphenols shine flavonoid mai suna epicatechin, wanda ke rage hawan jini. Flavonoids suna rage haɗarin bugun jini da kashi 20%.
Flavonoids kuma suna rage hawan jini, suna rage iskar oxygen da LDL. Don haka, yana hana cututtukan zuciya.
Yana kariya daga ciwon sukari
Bincike ya nuna cewa cin tuffa yana kare kariya daga ciwon suga da aka fi sani da nau'in ciwon sukari na 2. Ko da cin tuffa kaɗan kawai a mako yana da tasirin kariya.
Yana ciyar da kwayoyin cuta
Apple,prebiotic Ya ƙunshi pectin, nau'in fiber wanda ke aiki azaman a Pectin yana ciyar da ƙwayoyin cuta masu kyau a cikin hanji. Lokacin narkewa, ƙananan hanji ba zai iya ɗaukar fiber ba. Maimakon haka, yana zuwa babban hanji, inda zai inganta haɓakar ƙwayoyin cuta masu kyau. A lokaci guda kuma, yana juya zuwa wasu mahadi masu amfani waɗanda ke komawa ga dukkan sassan jiki.
Yana hana ciwon daji
Amfanin apples sun bambanta daga rigakafin ciwon daji. Bincike ya nuna cewa yana hana ciwon daji. A cikin binciken mata, waɗanda suka ci apples suna da ƙarancin mutuwa daga cutar kansa. Sakamakon antioxidant da anti-mai kumburi na apple yana rage haɗarin ciwon daji.
Yaki da asma
Kasancewa mai arziki a cikin antioxidants, apples suna kare huhu daga lalacewar oxidative. Masu cin Apple suna da ƙananan haɗarin kamuwa da asma. A cikin kwasfa na 'ya'yan itacequercetin Ya ƙunshi flavonoid mai suna flavonoid wanda ke taimakawa wajen daidaita tsarin rigakafi da rage kumburi. Wannan tabbatacce yana rinjayar asma da halayen rashin lafiyan.
Amfani ga kashi
Ku ci 'ya'yan itaceyana kara yawan kashi. Saboda magungunan antioxidant da anti-mai kumburi a cikin 'ya'yan itace suna kara yawan kashi da ƙarfi. Ɗaya daga cikin waɗannan 'ya'yan itatuwa shine apple. Masu cin Apple suna rasa ƙarancin calcium daga jikinsu. Calcium shine mafi mahimmancin ma'adinai don lafiyar kashi.
Yana kare ciki daga illolin kwayoyi
Magungunan ciwo suna lalata rufin ciki. Musamman busasshen apple yana kare ƙwayoyin ciki daga raunukan da ka iya faruwa saboda magungunan kashe zafi. Chlorogenic acid da catechin sune mahadi masu amfani guda biyu waɗanda ke ba da fa'idodin apples.
Yana kare kwakwalwa a lokacin tsufa
Apple, musamman idan aka ci tare da bawo, yana rage raguwar tunani da ke faruwa a cikin tsofaffi. Tushen ruwan 'ya'yan itacen apple yana rage nau'in iskar oxygen mai cutarwa (ROS) a cikin nama na kwakwalwa. Don haka yana hana hankali komawa baya. Hakanan yana taimakawa kula da acetylcholine, wanda ke raguwa da shekaru. Low matakin acetylcholineCutar Alzheimershine dalili.
mai kyau ga narkewa
Abubuwan da ke cikin fiber na apple yana taimakawa tsarin narkewa don ci gaba a al'ada. Cin apple akai-akai yana motsa hanji. Yana hana maƙarƙashiya da cututtuka iri-iri. Fiber da ake samu a cikin apples yana ƙara ɗimbin yawa zuwa stool kuma yana ba da damar abinci ya wuce ta hanyar narkewar abinci lafiya. Cin tuffa akai-akai shima yana hana gudawa.
Ɗaya daga cikin amfanin apple shine cewa yana kare tsarin numfashi daga kumburi. Kamar yadda aka ambata a sama, yana hana ciwon asma. Apple yana da babban ƙarfin hana kumburi. Cin apple biyar ko fiye a mako yana inganta aikin huhu.
Yana kariya daga cutar cataract
Apples suna da wadata a cikin antioxidants waɗanda ke rage tasirin free radicals akan hangen nesa. Antioxidants suna rage haɗarin tasowa cataracts.
Amfanin Apple ga Skin
Bayar da haske ga fata na ɗaya daga cikin amfanin apple.
Yana kawar da tabo da kurajen fuska, wanda alamun tsufa ne.
Yana taimakawa fata ya zama matashi.
Yana zubar da matattun ƙwayoyin fata.
Yana taimakawa wajen warkar da kuraje.
Yana rage bayyanar da'irar duhu a ƙarƙashin idanu.
Yana moisturize fata.
Amfanin Apple ga Gashi
Koren apple yana inganta haɓakar gashi.
Yana hana asarar gashi.
Yana kare lafiyar gashin kai.
Yana rage dandruff.
Yana sa gashi yayi haske.
Amfanin Apple Peel
Shin ko kun san cewa bawon apple, wanda yake da mahimmancin 'ya'yan itace ta fuskar darajar sinadirai, yana da gina jiki kamar namansa? Bawon apple yana samar da fa'idodin fata, gashi da lafiya ta hanyoyi da yawa.
Apple peel kantin sayar da abinci ne
Kwasfa Apple ma'ajin kayan abinci ne. Idan kun cire kwasfa yayin cin apple, ba za ku amfana daga ainihin ƙimar sinadirai na 'ya'yan itacen ba. Darajar abinci mai gina jiki na kwasfa apple 1 matsakaici shine kamar haka:
Calories: 18 adadin kuzari
Cikakken mai: 0g
Mai mai: 0 g
Polyunsaturated mai: 0 g
Mai monounsaturated: 0 g
Cholesterol: 0 MG
sodium: 0 MG
Potassium: 25 MG
Jimlar carbohydrates: 1 grams
Fiber: 2 grams
Protein: <1 gram
Vitamin C - 1%
Vitamin A - 1%
Hakanan akwai ƙananan adadin wasu bitamin da ma'adanai a cikin kwasfa na apple. Za mu iya lissafa fa'idodin bawon apple kamar haka.
Bawon apple ya ƙunshi bitamin C da A. Vitamin A yana da kyau ga hangen nesa da lafiyar fata. Vitamin C yana ƙarfafa rigakafi.
Bawon apple kuma yana dauke da bitamin K da folate. Saboda abun ciki na folate, ana shawarci mata masu juna biyu su ci apple tare da bawo.
Choline da aka samu a cikin haushi yana da amfani sosai don ƙirƙirar sabbin ƙwayoyin jiki.
Calcium da phosphorus ana samun su a cikin kwasfa na apple. Wadannan ma'adanai guda biyu suna da matukar muhimmanci ga lafiyar kashi da hakori. Hakanan yana da isasshen adadin zinc, sodium da magnesium.
Bawon Apple ya ƙunshi fiber kamar 'ya'yan itacen kansa. Fiber da aka samu a cikin kwasfansa yana cikin nau'i mai narkewa da kuma wanda ba a iya narkewa.
Yana ba da damar nama mai kitse don narkewa.
Yana da amfani ga motsin hanji.
Yana kariya daga cututtukan zuciya da cututtukan narkewa.
Yana rage haɗarin ciwon sukari.
Apple kwasfa ne na halitta tushen antioxidants. Ana samun antioxidants irin su phenolic acid da flavonoids a cikin bawon apple.
Yana yaƙi da ƙwayoyin cuta masu cutar da cutar daji. Yana rage haɗarin hanta, nono da kansar hanji.
Ɗaya daga cikin amfanin apples shine cewa yana taimakawa wajen rage nauyi. Za mu iya lissafa abubuwan da ke raunana 'ya'yan itace kamar haka;
Yana da ƙananan kalori 'ya'yan itace.
Abubuwan da ke cikin ruwa yana da yawa.
Yana kiyaye ku saboda yawan abin da ke cikin fiber.
Waɗannan fasalulluka sun nuna cewa apple yana raunana.
Cutarwar Apple
Apple gabaɗaya 'ya'yan itace ne da ake jurewa. Duk da haka, saboda yana dauke da FODMAPs, wadanda sune carbohydrates da aka sani don rinjayar tsarin narkewa.irritable hanji ciwo Yana iya haifar da matsala ga mutanen da ke da
Hakanan yana dauke da fructose. Wannan kumarashin haƙuri na fructose Yana haifar da matsala ga mutanen da ke da
Apple na iya haifar da kumburi.
Idan kuna rashin lafiyar kowane 'ya'yan itace Rosaceae, irin su plums, pears, apricots, apples zai iya haifar da allergies kuma. Wadanda ke cikin wannan yanayin ya kamata su nisanci apples.
Yadda ake Ajiye Apples?
Ajiye apples a kan shiryayye na 'ya'yan itace na firiji don kiyaye su sabo na dogon lokaci. Yawancin lokaci yana zama sabo na akalla wata guda.
Tuffa nawa ake ci kowace rana?
Cin kananan apples 2-3 ko matsakaiciyar apple 1 a rana shine adadin da ya dace.
Yaushe ya kamata a ci apples?
Ana ba da shawarar cin apples awa 1 bayan karin kumallo ko awa 1 bayan abincin rana.
Za a iya cin apple a kan komai a ciki?
Ba a ba da shawarar cin apples a cikin komai ba saboda yawan adadin fiber. Yin amfani da shi da sassafe na iya haifar da kumburi.
A takaice;
Apple 'ya'yan itace ne mai gina jiki. Yana kariya daga wasu cututtuka. Cin apple akai-akai yana inganta lafiyar zuciya kuma yana rage haɗarin cutar kansa da ciwon sukari. Cin shi tare da kwasfa zai kara yawan amfanin apple.
Apples shine tushen tushen antioxidants, fiber, ruwa da abubuwan gina jiki iri-iri. Ta hanyar cika shi, yana rage adadin adadin kuzari da za a sha kowace rana. Saboda haka, tare da abinci mai lafiya da daidaitacceCin apple yana taimakawa wajen rage kiba.
