ʻO Apple kekahi o nā huaʻai kaulana loa i ka honua. Ua hōʻike ʻia ka noiʻi ʻana i nā mea he nui e pili ana i ka pono o ka ʻāpala. ʻO ka ʻai ʻana i ka ʻāpala e pale aku i nā maʻi puʻuwai, pale i ka maʻi kanesa, maikaʻi no nā iwi a me ka hakakā ʻana i ka hānō.
ʻO ia ka hua o ka ʻāpala (Malus domestica), mai Central Asia a ulu ʻia ma ka honua holoʻokoʻa. He waiwai ia i ka fiber, vitamina C a me nā antioxidants like ʻole. He hua piha loa ia, no ka mea he haʻahaʻa ka calorie. Nui nā pono no ka ʻili a me ka lauoho.
ʻAi ʻia nā ʻāpala me ka ʻili a me ka ʻole. Hoʻohana ʻia i loko o nā ʻano ʻano like ʻole, nā wai a me nā mea inu. Aia nā ʻano ʻāpala me nā kala like ʻole a me nā hiʻohiʻona.
Ehia Calories ma Apple?
he nui waena kele He 95 calories ia. Loaʻa ka hapa nui o kona ikehu mai nā carbohydrates.
pono o ka apple
Waiwai Nutritional o Apple
ʻO ka waiwai kūpono o ka ʻāpala liʻiliʻi e like me kēia:
Kalori: 95
Kāpena: 25 grams
ʻO ka fiber: 4 grams
Vitamin C: 14% o ka RDI.
Potasuma: 6% o ka RDI.
Vitamin K: 5% o ka RDI.
Manganese, keleawe, nā huaora A, E, B1, B2 a me B6: emi iho ma mua o 4% o ka RDI.
Ka waiwai o ka ʻāpala
ʻO Apple, aia ka hapa nui o nā carbohydrates a me ka wai; e like me ka fructose, sucrose, a me ka glucosenā kō maʻalahi waiwai ma ke ano o ʻOiai ke kiʻekiʻe o kona ʻano carbohydrate a me ke kō.glycemic index he haahaa. Loaʻa iā ia nā waiwai glycemic index mai 29 a 44. ʻO nā meaʻai me ka haʻahaʻa glycemic index, e like me nā ʻāpala, he mea maikaʻi ia no nā maʻi he nui ma o ka hoʻolako ʻana i ke kō koko.
ʻO ka maʻiʻo fiber o ka ʻāpala
ʻO kahi liʻiliʻi liʻiliʻi, waiwai nui i ka fiberAia ʻo Apple ma kahi o 4 grams o ka fiber. ʻO kekahi o nā mea kikoʻī he mau mea hiki ʻole ke hoʻoheheʻe ʻia. Pono ka fiber soluble no ke olakino ma o kona hopena i nā hua bacteria maikaʻi i loko o ka ʻōpū. Hāʻawi ka fiber i ka māʻona a kōkua i ka hoʻemi kaumaha, ʻoiai e hoʻohaʻahaʻa i ke kō koko a hoʻomaikaʻi i ka hana o ka ʻōnaehana digestive.
ʻO nā huaora a me nā minerala i loko o ka Apple
Loaʻa i ka Apple nā huaora a me nā mineral. ʻO ka nui o nā huaora a me nā minela i loko o ka hua:
Huaola C: Kāhea ʻia ka ʻakika ascorbicHuaʻaila CHe antioxidant i loaʻa mau i nā hua. Nui nā hana koʻikoʻi i loko o ke kino.
Pāuma: ʻO kēia ka mineral nui o ka hua. Kiʻekiʻe potasiuma He mea maikaʻi kona ʻai ʻana i ke olakino puʻuwai.
Nā mea kanu i loaʻa i loko o ka ʻāpala
He kiʻekiʻe nā ʻāpala i nā antioxidants like ʻole, he nui nā pono olakino. ʻO kāna mau hiʻohiʻona nui:
Quercetin: Loaʻa ka Quercetin i kekahi mau meaʻai mea kanu he anti-inflammatory, anti-viral, anti-cancer a me nā hopena antidepressant.
Catechin: Catechin, he antioxidant maolii ke kī ʻōmaʻomaʻo ua nui. Ua hōʻike ʻia e hoʻomaikaʻi i ka hana o ka lolo a me ka ʻiʻo i nā haʻawina holoholona.
Chlorogenic acid: ʻO ka chlorogenic acid i loko o ke kofe e hoʻohaʻahaʻa i ke kō koko a kōkua i ka hoʻemi kaumaha.
Aia nā pōmaikaʻi o ka ʻāpala i loko o kāna mau mea hoʻohuihui. He waiwai ia i nā phytonutrients a me nā flavonoids e like me quercetin, phloridzin, epicatechin, a me nā ʻano polyphenolic ʻē aʻe.
He waiwai ʻo Apple polyphenol ʻo ia ke kumu. No ka ʻohi ʻana i ka pono o ka ʻāpala, e ʻai me ka ʻili. Loaʻa ka hapalua o ka fiber a me ka hapa nui o nā polyphenols i ka ʻili.
Pale mai nā maʻi puʻuwai
Mālama ʻo Apple mai nā maʻi puʻuwai. No ka mea, loaʻa iā ia ka fiber soluble, ka mea e hoʻohaʻahaʻa i ka pae cholesterol koko. Loaʻa iā ia nā polyphenols me nā hopena antioxidant. ʻO kekahi o kēia mau polyphenols he flavonoids i kapa ʻia epicatechin, ka mea e hoʻohaʻahaʻa i ke koko. Hoʻemi nā Flavonoids i ka hopena o ka hahau ʻana ma 20%.
Hoʻohaʻahaʻa nā Flavonoids i ke koko, e hōʻemi ana i ka oxidation LDL. No laila, pale ia i nā maʻi naʻau.
Pale mai ka maʻi diabetes
Hōʻike nā haʻawina ʻo ka ʻai ʻana i nā ʻāpala e pale aku i ka maʻi diabetes i kapa ʻia ʻo ka maʻi diabetes type 2. ʻOiai ʻo ka ʻai ʻana i nā ʻāpala liʻiliʻi i ka pule he hopena pale.
Hoʻoulu i ka bacteria o ka ʻōpū
Apple,prebiotic Loaʻa iā ia ka pectin, kahi ʻano fiber e hana like a Hānai ʻo Pectin i nā hua bacteria maikaʻi i loko o ka ʻōpū. I ka wā ʻai ʻana, ʻaʻole hiki i ka ʻōpū liʻiliʻi ke komo i ka fiber. Akā, hele ia i ka ʻōpū nui, kahi e hoʻoikaika ai i ka ulu ʻana o nā hua bacteria maikaʻi. I ka manawa like, lilo ia i mau mea pono ʻē aʻe e hoʻi i nā wahi āpau o ke kino.
Kāohi i ke kanesa
Loaʻa nā pōmaikaʻi o nā ʻāpala mai ka pale ʻana i ka maʻi kanesa. Ua hōʻike nā haʻawina e pale ana i ka maʻi kanesa. Ma ke aʻo ʻana i nā wahine, ʻoi aku ka haʻahaʻa o ka make ʻana o ka poʻe i ʻai i ka ʻāpala. ʻO ka hopena antioxidant a me nā hopena anti-inflammatory o ka apple e hoʻemi i ka pilikia o ka maʻi kanesa.
Paipai i ka hānō
ʻO ka waiwai i nā antioxidants, mālama nā ʻāpala i nā māmā mai ka pōʻino oxidative. He haʻahaʻa ka pilikia o ka poʻe ʻai Apple i ka maʻi hānō. I ka ʻili o ka huaquercetin Loaʻa iā ia kahi flavonoids i kapa ʻia he flavonoids e kōkua i ka hoʻoponopono ʻana i ka ʻōnaehana pale a hoʻemi i ka mumū. Hoʻopilikia maikaʻi kēia i ka hānō a me nā hopena maʻi.
Pono no ka iwi
ʻAi huahoʻonui i ka iwi iwi. No ka mea, ʻo ka antioxidant a me nā pūhui anti-inflammatory i loko o ka hua e hoʻonui i ka iwi iwi a me ka ikaika. ʻO kekahi o kēia mau huaʻai he ʻāpala. ʻAʻole liʻiliʻi ka calcium i ka poʻe ʻai Apple mai ko lākou kino. ʻO ka calcium ka mineral koʻikoʻi no ke olakino iwi.
Mālama i ka ʻōpū mai nā hopena ʻaoʻao o nā lāʻau lapaʻau
ʻO nā lāʻau ʻeha e hōʻino i ke kapa o ka ʻōpū. Hoʻomalu ka ʻāpala maloʻo i nā ʻōpū o ka ʻōpū mai nā ʻeha e hiki mai ana ma muli o nā lāʻau ʻeha. ʻO ka waikawa Chlorogenic a me ka catechin ʻelua mau mea pono e hāʻawi i nā pono o nā ʻāpala.
Mālama i ka lolo i ka wā ʻelemakule
ʻO Apple, ʻoi aku ka maikaʻi ke ʻai ʻia me ka ʻili, e hōʻemi ana i ka emi ʻana o ka noʻonoʻo i loaʻa i ka poʻe ʻelemakule. Hoʻemi ʻia nā ʻano oxygen reactive ʻino (ROS) i loko o ka ʻiʻo lolo. No laila, pale ia i ka hoʻi hou ʻana o ka noʻonoʻo. Hiki ke kōkua i ka mālama ʻana i ka acetylcholine, e emi ana me ka makahiki. Haʻahaʻa acetylcholine paeʻO ka maʻi o Alzheimerʻo ia ke kumu.
maikaʻi no ka ʻai ʻana
ʻO ka maʻiʻo fiber o ka ʻāpala e kōkua i ke kaʻina hana hoʻoheheʻe e hoʻomau i kāna hana maʻamau. ʻO ka ʻai mau ʻana i ka ʻāpala e hoʻoulu i ka neʻe ʻana o ka ʻōpū. Kāohi ia i ka constipation a me nā maʻi like ʻole o ka ʻōpū. ʻO ka fiber i loaʻa i loko o nā ʻāpala e hoʻohui i ka nui i ka ʻōpala a hiki i ka meaʻai ke hele maʻalahi i ka ʻāpana digestive. ʻO ka ʻai mau ʻana i nā ʻōleʻa e pale ai i ka maʻi maʻi.
ʻO kekahi o nā pono o ka ʻāpala ʻo ia ka pale ʻana i ka ʻōnaehana hanu mai ka mumū. E like me ka mea i ʻōlelo ʻia ma luna, pale ia i ka hānō. Loaʻa iā Apple kahi mana anti-inflammatory. ʻO ka ʻai ʻana i ʻelima a ʻoi aʻe paha i ka pule i hoʻomaikaʻi i ka hana o ka māmā.
Pale mai ka maʻi cataract
He waiwai nā ʻāpala i nā antioxidants e hōʻemi i ka hopena o nā radical manuahi i ka ʻike. ʻO nā antioxidants e hoʻemi i ka pilikia o ka hoʻomohala ʻana i ka cataracts.
Nā Pono o Apple no ka ʻili
ʻO ka hāʻawi ʻana i ka ʻālohilohi i ka ʻili kekahi o nā pono o ka ʻāpala.
Wehe ia i nā kiko makahiki a me nā wrinkles, ʻo ia nā hōʻailona o ka ʻelemakule mua.
Kōkua ia i ka ʻili e nānā ʻōpio.
Hoʻokahe ia i nā ʻili ʻili make.
Kōkua i ka hoʻōla ʻana i ka ʻekene.
Hoʻemi ia i ke ʻano o nā pōʻai ʻeleʻele ma lalo o nā maka.
Hoʻomaʻamaʻa ia i ka ʻili.
Pono o Apple no ka lauoho
Hoʻoikaika ka ʻōmaʻomaʻo i ka ulu ʻana o ka lauoho.
Kāohi ia i ka lauoho lauoho.
Mālama ia i ke olakino o ke poʻo.
Hoemi ia i ka dandruff.
He mea ia e alohilohi ai ka lauoho.
Pono o ka Apple Peel
Ua ʻike anei ʻoe ʻo ka ʻili o ka ʻāpala, he hua koʻikoʻi ia e pili ana i ka waiwai o ka meaʻai, e like me kona ʻiʻo? Hāʻawi ka ʻili o ka ʻāpala i ka ʻili, ka lauoho a me nā pono olakino ma nā ʻano he nui.
He hale kūʻai meaʻai ʻo Apple peel
ʻO ka ʻili Apple kahi hale kūʻai o nā meaʻai. Inā wehe ʻoe i ka ʻili i ka ʻai ʻana i ka ʻāpala, ʻaʻole ʻoe e pōmaikaʻi mai ka waiwai maoli o ka hua. ʻO ka waiwai kūpono o ka 1 medium apple peel penei:
Calories: 18 calories
Ka momona momona: 0g
Ka momona trans: 0 g
Ka momona polyunsaturated: 0 g
Monounsaturated momona: 0 g
Kolekole: 0 mg
Sodium: 0mg
Pāuma: 25mg
Ka nui o nā kalapona: 1 grams
ʻO ka fiber: 2 grams
Palekana: <1 gram
Vitamina C - 1%
Vitamina A - 1%
Aia kekahi mau mea liʻiliʻi o nā huaora a me nā minela ʻē aʻe i ka ʻili ʻāpala. Hiki iā mākou ke papa inoa i nā pōmaikaʻi o ka ʻili ʻāpala e like me kēia.
Aia ka ʻili o ka ʻāpala i nā huaora C a me A. He maikaʻi ka Vitamin A no ka ʻike a me ke olakino ʻili. Hoʻoikaika ka Vitamin C i ka palekana.
Loaʻa i ka ʻili Apple ka huaora K a me ka folate. Ma muli o ka nui o ka folate, ua ʻōlelo ʻia nā wahine hāpai e ʻai i nā ʻāpala me kā lākou ʻili.
ʻO ka choline i loaʻa i ka ʻili he mea maikaʻi loa ia no ka hana ʻana i nā ʻāpana kino hou.
Loaʻa ka calcium a me ka phosphorus i ka ʻili ʻāpala. He mea koʻikoʻi kēia mau minerala ʻelua no ka olakino o ka iwi a me ka niho. Loaʻa iā ia ka nui o ka zinc, sodium a me ka magnesium.
Loaʻa i ka ʻili Apple ka fiber e like me ka hua ponoʻī. ʻO ka fiber i loaʻa i loko o kona ʻili i loko o nā ʻano hoʻoheheʻe a me nā ʻano ʻole.
Hiki ke hoʻoheheʻe i ke kino momona.
He mea pono no ka neʻe ʻana o ka ʻōpū.
Mālama ia mai nā maʻi puʻuwai a me nā maʻi hoʻoheheʻe.
Hoʻemi ia i ka maʻi diabetes.
ʻO ka ʻili Apple kahi kumu kūlohelohe o nā antioxidants. Loaʻa nā antioxidants e like me ka phenolic acid a me nā flavonoids i ka ʻili o ka ʻāpala.
He paio ia i nā pūnaewele ʻino e hoʻoulu ai i ka maʻi kanesa. Hoʻemi ia i ka pilikia o ke ake, ka umauma a me ka maʻi ʻaʻai koko.
ʻO kekahi o nā pōmaikaʻi o ka ʻāpala ʻo ia ke kōkua i ka lilo ʻana o ke kaumaha. Hiki iā mākou ke papa inoa i nā mea nāwaliwali o ka hua e like me kēia;
He hua haʻahaʻa calorie.
He kiʻekiʻe ka nui o ka wai.
Mālama ia iā ʻoe i ka piha ma muli o ka nui o ka fiber.
Hōʻike kēia mau hiʻohiʻona i ka nāwaliwali o ka ʻāpala.
Poino o Apple
ʻO ka Apple maʻamau he hua ʻae maikaʻi ʻia. Eia nō naʻe, no ka loaʻa ʻana o nā FODMAPs, he mau kalapona i ʻike ʻia e pili ana i ka ʻōnaehana digestive,irritable bowel syndrome Hiki ke hoʻopilikia i ka poʻe me
Inā ma'i 'oe i kekahi hua Rosaceae, e like me ka plums, pears, apricots, apple e ho'oulu ai i ka allergies. ʻO ka poʻe i loko o kēia kūlana, pono lākou e haʻalele i nā'ōlaʻa.
Pehea e mālama ai i nā ʻāpala?
E mālama i nā ʻōleʻa ma ka papa hua o ka friji e mālama hou iā lākou no ka manawa lōʻihi. E noho hou no hoʻokahi mahina.
ʻEhia mau ʻāpala e ʻai ʻia i ka lā?
ʻO ka ʻai ʻana i 2-3 mau ʻōlaʻi liʻiliʻi a i ʻole 1 ʻāpala liʻiliʻi i ka lā he nui kūpono.
I ka manawa hea e ʻai ʻia ai nā ʻāpala?
Manaʻo ʻia e ʻai i nā ʻāpala 1 hola ma hope o ka ʻaina kakahiaka a i ʻole 1 hola ma hope o ka ʻaina awakea.
Hiki iā ʻoe ke ʻai i ka ʻāpala me ka ʻōpū ʻole?
ʻAʻole ʻōlelo ʻia ka ʻai ʻana i nā ʻāpala ma ka ʻōpū ʻole ma muli o kona waiwai nui o ka fiber. ʻO ka ʻai ʻana iā ia i ke kakahiaka nui hiki ke hoʻoulu i ka pehu.
E hōʻuluʻulu;
He hua momona ka Apple. Mālama ia i kekahi mau maʻi. ʻO ka ʻai ʻana i nā ʻāpala e hoʻomaikaʻi mau i ke olakino o ka naʻau a hoʻemi i ka pilikia o ka maʻi kanesa a me ka maʻi diabetes. ʻO ka ʻai ʻana me ka ʻili e hoʻonui i nā pono o ka ʻāpala.
He kumu maikaʻi nā ʻāpala o nā antioxidants, fiber, wai a me nā meaʻai like ʻole. Ma ka mālama ʻana i ka piha, hoʻemi ia i ka nui o nā calorie e lawe ʻia i kēlā me kēia lā. No laila, me ka meaʻai olakino a kaulikeʻO ka ʻai ʻana i ka ʻāpala e kōkua i ka lilo ʻana o ke kaumaha.
