apricots ( ʻO Prunus armeniaca )hua pohakuʻo ia kekahi o lākou. He poepoe, melemele a alani kona waihoʻoluʻu, ʻoi aku ka liʻiliʻi ma mua o ka peach.
Kapa ʻia ʻepekema ʻo Prunus armeniaca apricotspiha i nā meaʻai. ʻO ka Vitamin A i loko o ka hua e hoʻomaikaʻi i ke olakino o ka maka a me ka pale ʻana, ʻoiai ka fiber i loko o kāna mea e pale ai i ke olakino digestive. Maikaʻi ka fiber no ka puʻuwai ma o ka hoʻoponopono ʻana i ke koko a me ka pae cholesterol.
ʻO nā antioxidants like ʻole i loaʻa i loko o ka hua e hakakā i ka mumū a hoʻoikaika i ke olakino o ka ʻili a me ka lauoho.
Ma ka ʻatikala "he aha ka manaʻo o ka apricot", "ehia nā calorie i loko o ka apricot", "nā waiwai o ka apricot", "waiwai waiwai o ka apricot" a “pono o ka apricot e hāʻawi ʻia ka ʻike.
ʻAprikoti Nutritional Value a me Calories
hua apricotHe meaʻai nui ia a loaʻa nā huaora a me nā minela pono. 2 houapricots Loaʻa iā ia kēia mau meaʻai:
Kalori: 34
Kāpena: 8 grams
Pūmua: 1 gram
Ka momona: 0,27 grams
ʻO ka fiber: 1,5 grams
Huaola A: 8% o ka waiwai o kēlā me kēia lā (DV)
Huaola C: 8% o ka DV
Vitamin E: 4% o ka DV
Pāuma: 4% o ka DV
Eia kekahi, he kumu maikaʻi kēia hua o ka beta carotene, he mau antioxidants ikaika e kōkua i ke kaua ʻana i nā radical manuahi i loko o ko mākou kino.lutein a me zeaxanthin ʻo ia ke kumu.
No ka mea he nui ka fiber a me nā meaʻai i loko o ka peel apricotsʻOi aku ka maikaʻi o ka ʻai ʻana iā lākou me kā lākou pūpū.
He aha nā pōmaikaʻi o ka Apricot?
Kiʻekiʻe i nā antioxidants
Nā huaora apricot hiʻohiʻona; He kumu ia o nā antioxidants koʻikoʻi, me nā huaora A, C, a me E. Eia kekahibeta carotene Inā loaʻa.
ʻO ka mea hou aku, ʻike ʻia nā mea i kapa ʻia ʻo flavonoids e pale aku i nā maʻi, me ka maʻi diabetes a me ka maʻi puʻuwai.polyphenol loaʻa nā kiʻekiʻe o nā antioxidants.
ʻO nā flavonoids nui i loaʻa i kēia hua; nā waikawa chlorogenic, catechin a me quercetin.
Ke hana nei kēia mau pūhui e hoʻokaʻawale i nā radical manuahi, nā pūhui ʻino e hōʻino i nā cell a hoʻoulu i ke kaumaha oxidative. ʻO ke koʻikoʻi oxidative ke kumu o nā maʻi mau loa e like me ka momona a me ka maʻi puʻuwai.
Hoʻemi i ka mumū
ʻO ka hū ʻana he pane maʻamau loa i hoʻoulu ʻia e ka ʻōnaehana pale e pale aku i nā mea hoʻouka kaua a pale i ke kino mai ka ʻeha.
Ma ka ʻaoʻao ʻē aʻe, hiki ke hoʻopōʻino i ke kino o ka mumū mau loa, e hāʻawi ana i nā maʻi e like me ka maʻi maʻi puʻuwai, ka maʻi diabetes, a me ka rheumatoid arthritis.
Kekahi mau noiʻi apricotsUa ʻike ʻia he mau waiwai anti-inflammatory ikaika ka sage e kōkua i ka pale ʻana i ka maʻi.
ka oi aku ʻāʻī apricot Ua manaʻo ʻia he mea maikaʻi ia i ka hoʻopau ʻana i ka ʻeha. Ma kahi haʻawina holoholona, iole ʻaila ʻaila apricot ʻO ka hāʻawi ʻana i ka lāʻau i kōkua i ka pale ʻana i ka ulcerative colitis, kahi ʻano o ka maʻi ʻōpū.
ʻO nā meaʻai anti-inflammatory ʻē aʻe he lau ʻōmaʻomaʻo lau, beets, broccoli, blueberries, a me ka pineapple.
Pono no ke ola o ka maka
apricotsHe nui nā pūhui e pono ai no ke olakino o ka maka, me nā huaora A a me E.
He kuleana koʻikoʻi ka Vitamin A i ka pale ʻana i ka makapō pō, kahi maʻi i hoʻokumu ʻia e ka nele o nā puaʻa māmā i loko o nā maka, ʻoiai ʻo ka vitamina E he antioxidant hiki ke hoʻoheheʻe ʻia i ka momona a maikaʻi i ka pale ʻana i nā maka mai ka pōʻino radical manuahi.
ʻO ka Beta carotene, ka mea e hāʻawi i ka hua i kona kala melemele-alani, hana ma ke ʻano he precursor i ka huaʻa A, ʻo ia hoʻi, hiki i ke kino ke hoʻololi iā ia i kēia huaora.
ʻO nā carotenoids ʻē aʻe i loaʻa i loko o ka hua he lutein a me zeaxanthin. ʻO kēia mau carotenoids, i loaʻa i loko o ka retina o nā maka, pale i ke koʻikoʻi oxidative.
He mea pono no ka opu
Pono kēia hua ʻono no ka ʻōpū. Hoʻokahi kīʻaha (165 grams) o nā ʻāpana apricots Loaʻa iā ia he 3.3 grams o ka fiber. Hiki ke hoʻoheheʻe ʻia nā fibers.
ʻO ke ʻano hoʻoheheʻe he wai-soluble a loaʻa nā pectin, gums, a me nā kaulahao lōʻihi o nā kō i kapa ʻia he polysaccharides, aʻo ka ʻano hiki ʻole ke hoʻoheheʻe ʻia i ka wai a loaʻa iā cellulose, hemicellulose, a me lignin.
apricots He kiʻekiʻe loa ia i ka fiber soluble, he mea nui ia no ka mālama pono ʻana i ke kō koko a me nā pae cholesterol.
Hoʻopaneʻe ka fiber i ka neʻe ʻana o ka meaʻai i loko o ka digestive tract a hānai i nā hua bacteria maikaʻi. ʻO kahi microbiome ʻōpū olakino e hoʻohaʻahaʻa i ka pilikia o ka momona.
Kiʻekiʻe i ka potassium
o ka apricotHe kiʻekiʻe ia i ka potassium, he mineral e hana pū me he electrolyte. ʻO ia ke kuleana no ka hoʻouna ʻana i nā hōʻailona nerve i ke kino a me ka hoʻoponopono ʻana i nā ʻokiʻoki ʻana o ka ʻiʻo a me ke kaulike wai.
ʻelua apricots (70 grams) hāʻawi i 181 mg o ka pālolo. Ma muli o ka hana pū ʻana o ka potassium me ka sodium e mālama i ke koena o ka wai, ʻo ka ʻai kūpono e kōkua i ka pale ʻana i ka bloating a mālama i ke koko olakino.
Loaʻa ka hiʻona moisturizing
E like me ka nui o nā hua, apricotsHe kiʻekiʻe maoli nō ia i loko o ka wai, e kōkua i ka hoʻoponopono ʻana i ke koko, ka wela o ke kino, ke olakino hui a me ka puʻuwai puʻuwai.
165 kīʻaha (XNUMX grams) ʻokiʻoki ʻia nā apricots hou, hāʻawi ma kahi o 2/3 kīʻaha (142 ml) wai.
No ka mea ʻaʻole inu nui ka poʻe i ka wai, ʻo ka ʻai ʻana i nā hua hou e kōkua i ka hoʻokō ʻana i nā koi o kēlā me kēia lā. Inā maloʻo ʻoe, hāʻule ka nui o kou koko, e koi ana i ka puʻuwai e hana ikaika e pamu koko.
ʻai ʻana i nā apricotsKōkua ia i ka hoʻopaʻi ʻana i ka nalowale o ka wai a me nā electrolytes ma hope o ka hoʻoikaika kino, no ka mea he nui ka wai a me ka potassium i kēia hua.
Pale i ke ake
kekahi ikepili apricotse hōʻike ana hiki ke kōkua i ka pale ʻana i ke ake mai ke kaumaha oxidative. Wahi a ka noiʻi, ʻo ia ke kumu o ka nui o ka antioxidant content o ka hua.
Hiki ke kōkua i ka mālama ʻana i ka maʻi diabetes
apricotsHe haʻahaʻa loa ia i loko o nā calorie a me nā haʻahaʻa (ʻo ka hua hoʻokahi he 17 calories wale nō a me 4 grams o ka carbohydrate), he mea nui ia no ka maʻi maʻi maʻi. Hiki ke lilo i ʻāpana o ka ʻai diabetes. Hoʻoponopono kona ʻano fiber i nā pae kōpaʻa koko.
apricotshe haʻahaʻa haʻahaʻa glycemic index – ʻo ia hoʻi, he hopena mau loa ia i ke kiʻekiʻe o ke kō koko a ʻaʻole hoʻonui koke i nā pae. He waiwai nui ka hua i ka huaora E, he mea antioxidant e hoʻomaikaʻi i ke kō koko.
Kōkua i ka lilo kaumaha
Mālama ʻo Fiber iā ʻoe i ka piha no ka manawa lōʻihi a kōkua i ka hoʻemi ʻana i ke kaumaha. apricotsʻO nā meaʻai i loko o ka pineapple e hoʻoulu i kekahi mau lolo o ka lolo (i kapa ʻia nā tanycytes) e hōʻoluʻolu iā ʻoe a hoʻomalu i ka ʻai.
Hiki i ka hua ke hoʻoikaika i ka metabolism a kōkua i ka hoʻēmi kaumaha.
Hoʻoikaika i ke olakino iwi
apricotsmea nui no ka ulu ʻana o ka iwi a me ke olakino kalipuna he waiwai no hoi. ʻO ka mea nui, he mea nui ka pālolo no ka absorption kūpono a me ka hāʻawi ʻana i ka calcium - a apricots He waiwai nō hoʻi ia i ka pālolo.
Hōʻike pū nā haʻawina e hiki i nā apricots ke hoʻohuli i ka nalowale o ka iwi a hiki ke hoʻololi i ka metabolism iwi i nā wahine postmenopausal.
Pono i nā maʻi hanu
ʻO ka hānō, ke anu a me ka maʻi maʻi maʻi hanu. Ua hoʻokumu ka noiʻi e pili ana i ka hānō i ka pilina ma waena o nā flavonoids a me nā hōʻailona hānō.
apricotsHe kuleana ko ka Vitamin E ma ʻaneʻi. Hana ia ma ke ʻano he antioxidant a hakakā i nā radical manuahi. Hoʻoikaika kēia kaʻina i ka pale ʻana, pale i nā pilikia e like me ke anu a me ka maʻi maʻi.
apricots He waiwai nui ia i ka beta-carotene, e kōkua ana i ka mālama ʻana i ke kuni.
hoʻomaikaʻi i ke kahe koko
He nui ka hao i loko o ka hua, e kōkua ana i ka lawe ʻana i ka oxygen i loko o ke koko a hoʻomaikaʻi pū i ke kahe koko. ʻai ʻana i nā apricotse hoʻoikaika iā ʻoe.
ʻai ʻana i nā apricots He mea pono no ka ili. ʻO nā kumu nui o nā wrinkles a me ka pōʻino o ka ʻili, ʻo ia nā mea kūlohelohe e like me ka lā, ka pollution a me ka uahi paka.
Hōʻike ka noiʻi i kahi loulou pololei ma waena o ka ʻike ʻana i ke kukui ultraviolet (UV), ka lā, a me ka pilikia o ka melanoma, kahi ʻano make o ka maʻi maʻi ʻili.
apricotsʻO nā antioxidants i loko o ka ʻili e hakakā i kekahi o kēia mau ʻili.
ʻO nā huaora C a me E, ʻelua i loaʻa i kēia hua, hāʻawi i nā pono he nui i ka ʻili. ʻO ka mea nui, hāʻawi ka huaora C i ka pale ʻana i ka pōʻino o UV a me nā mea haumia kaiapuni ma ka pale ʻana i nā radical manuahi.
Eia kekahi, hāʻawi ia i ka elasticity i ka ʻilicollagen He kōkua nō hoʻi i ka hana ʻana i nā wrinkles a pale i nā wrinkles.
apricotsʻO Beta carotene, kahi meaʻai ʻē aʻe i loaʻa i ka lāʻau kedera, hāʻawi i ka pale mai ka lā.
Nā Pono lauoho o ka Apricot
ʻaila apricotʻO ka Vitamin E i loko o ia mea e kākoʻo i ka ulu lauoho olakino a pale i ka nalowale o ka lauoho. ʻO kēia huaora, i hui pū ʻia me nā momona momona, hana ma ke ʻano he preservative, pale i ka pōʻino mai nā radical manuahi.
ʻaila apricotLoaʻa nā huaora A a me E e kākoʻo i ke olakino a me ka hoʻoponopono ʻana i ka ʻili. No laila, maloʻo ke poʻo, psoriasisHe lāʻau lapaʻau maikaʻi loa ia no nā pilikia e like me ka dandruff a me ka eczema.
Pehea a ma hea e hoʻohana ʻia ai ka ʻAprikot?
ʻO ka hou a me ka maloʻo apricots He meaʻai wikiwiki a ʻono. Hiki iā ʻoe ke hoʻohana i kēia hua ʻono i nā ʻano meaʻai like ʻole:
– ʻAi ʻia i mea hou e like me ka ʻai.
- Hoʻohui ʻia i ka yogurt a me nā hua salakeke e like me ka ʻoki ʻia.
– Hana ʻia ka ʻai a me ka meaʻai hiki.
- Hoʻohui ʻia i nā mea ʻono e like me nā pies, nā keke a me nā pastries.
- Hiki ke hoʻohana ʻia ma kahi o nā peaches a me nā plums i nā mea ʻono.
Ma ka hopena;
apricots He hua ʻono ia i piha i nā huaora, fiber a me nā antioxidants. He mea pono no ka maka, ka ili a me ka opu. Hiki ke ʻai hou a maloʻo paha, hoʻohui ʻia i ka yogurt a me nā salakeke hua.
