Apụl bụ otu n'ime mkpụrụ osisi na-ewu ewu n'ụwa. Nnyocha ekpughere ọtụtụ ihe gbasara uru apụl. Iri apụl na-echebe megide ọrịa obi, na-egbochi ọrịa kansa, dị mma maka ọkpụkpụ ma na-alụso asthma ọgụ.
Ọ bụ mkpụrụ osisi apụl (Malus domestica), nke sitere na Central Asia ma na-etolite n'ụwa nile. Ọ bara ụba na fiber, vitamin C na antioxidants dị iche iche. Ọ bụkwa mkpụrụ osisi na-ejupụta nke ukwuu, n'ihi na ọ nwere obere kalori. Ọ nwere ọtụtụ uru maka akpụkpọ ahụ na ntutu isi.
A na-eri apụl ma ọ bụ na-enweghị bee. A na-ejikwa ya na ntụziaka dị iche iche, ihe ọṅụṅụ na ihe ọṅụṅụ. Enwere ụdị apụl nwere agba na ọdịdị dị iche iche.
Kedu calorie ole dị na Apple?
a ọkara nha elma Ọ bụ calorie 95. Ọtụtụ ike ya sitere na carbohydrates.
uru nke apụl
Uru oriri na-edozi ahụ nke Apple
Uru nri nke apụl nwere ọkara bụ nke a:
Calories: 95
Carbohydrates: 25 grams
Fiber: 4 grams
Vitamin C: 14% nke RDI.
Potassium: 6% nke RDI.
Vitamin K: 5% nke RDI.
Manganese, ọla kọpa, vitamin A, E, B1, B2 na B6: ihe na-erughị 4% nke RDI.
Carbohydrate uru nke apụl
Apụl, nke mejupụtara ọtụtụ carbohydrates na mmiri; dị ka fructose, sucrose na glucosesugar dị mfe ọgaranya na okwu nke N'agbanyeghị oke carbohydrate na shuga,glycemic index dị ala. Ọ nwere ụkpụrụ glycemic index sitere na 29 ruo 44. Nri nwere obere glycemic index, dị ka apụl, dị mma maka ọtụtụ ọrịa site n'inye njikwa shuga ọbara.
Fiber ọdịnaya nke apụl
Ihe dị ọkara, nke nwere eririApple nwere ihe dị ka gram 4 nke eriri. Ụfọdụ n'ime eriri ahụ nwere ma eriri ndị na-esighị ike ma soluble. Fiber soluble bara uru maka ahụike site na mmetụta ya na nje bacteria bara uru na eriri afọ. Fiber na-enye satiety ma na-enyere aka mbelata ibu, ebe ọ na-ebelata shuga ọbara ma na-eme ka ọrụ nke usoro nri nri.
Vitamin na mineral dị na Apple
Apple nwere ọtụtụ vitamin na mineral. Vitamin na mineral kachasị na mkpụrụ osisi bụ:
Vitamin C: A na-akpọkwa ascorbic acidvitamin CỌ bụ antioxidant a na-ahụkarị na mkpụrụ osisi. Ọ nwere ọtụtụ ọrụ dị mkpa na ahụ.
Potassium: Nke a bụ isi mineral na mkpụrụ osisi. Elu potassium Oriri ya bara uru maka ahụike obi.
Ogwe osisi dị na apụl
Apụl dị elu na antioxidants dị iche iche, nke nwere ọtụtụ uru ahụike. Isi njirimara ya bụ:
Quercetin: Quercetin dị na ụfọdụ nri osisi nwere mgbochi mkpali, mgbochi nje, mgbochi ọrịa kansa na antidepressant mmetụta.
Catechin: Catechin, antioxidant ekena green tii dị ukwuu. E gosipụtara ya iji meziwanye ọrụ ụbụrụ na akwara na ọmụmụ anụmanụ.
Chlorogenic acid: Acid chlorogenic dị na kọfị na-ebelata shuga ọbara ma na-enyere aka belata ibu.
Uru nke apụl dị na ogige organic ya. Ọ bara ụba na phytonutrients na flavonoids dị ka quercetin, phloridzin, epicatechin, na ogige polyphenolic ndị ọzọ dị iche iche.
Apple bụ ọgaranya polyphenol bụ isi iyi. Iji nweta uru nke apụl, rie ya na akpụkpọ ahụ. A na-ahụ ọkara nke ọdịnaya eriri na ọtụtụ polyphenols na bee.
Na-echebe site na ọrịa obi
Apụl na-echebe site na ọrịa obi. N'ihi na ọ nwere eriri soluble, nke na-ebelata ọkwa cholesterol ọbara. Ọ nwekwara polyphenols nwere mmetụta antioxidant. Otu n'ime polyphenols ndị a bụ flavonoid a na-akpọ epicatechin, nke na-ebelata ọbara mgbali. Flavonoids na-ebelata ohere nke ọrịa strok site na 20%.
Flavonoids na-ebelatakwa ọbara mgbali, na-ebelata oxidation LDL. Ya mere, ọ na-egbochi ọrịa obi.
Na-echebe site na ọrịa shuga
Nnyocha na-egosi na iri apụl na-echebe megide ọrịa shuga nke a maara dị ka ụdị ọrịa shuga 2. Ọbụna iri naanị apụl ole na ole n'izu nwere mmetụta nchebe.
Na-akwalite nje bacteria
Apụl,prebiotic Ọ nwere pectin, ụdị eriri na-arụ ọrụ dị ka a Pectin na-enye ezigbo nje bacteria na eriri afọ. N'oge mgbari mgbaze, obere eriri afọ enweghị ike ịmịkọrọ eriri. Kama, ọ na-aga na nnukwu eriri afọ, ebe ọ ga-akwalite uto nke ezigbo nje bacteria. N'otu oge ahụ, ọ na-atụgharị na ogige ndị ọzọ bara uru nke na-alaghachi n'akụkụ niile nke ahụ.
Na-egbochi ọrịa kansa
Uru nke apụl sitere na mgbochi ọrịa kansa. Nnyocha egosiwo na ọ na-egbochi ọrịa kansa. N'ime nnyocha e mere ndị inyom, ndị na-eri apụl nwere ọnụ ọgụgụ ọnwụ dị ala site na ọrịa cancer. Mmetụta antioxidant na mgbochi mkpali nke apụl na-ebelata ohere nke ọrịa cancer.
Na-alụso asthma ọgụ
N'ịbụ ndị bara ọgaranya na antioxidants, apụl na-echebe ngụgụ site na mmebi oxidative. Ndị na-eri apụl nwere obere ihe ize ndụ nke ịmalite asthma. Na bee nke mkpụrụ osisiquercetin O nwere flavonoid a na-akpọ flavonoid nke na-enyere aka ịhazi usoro ahụ ji alụso ọrịa ọgụ ma belata mbufụt. Nke a na-emetụta ụkwara ume ọkụ na mmeghachi omume nfụkasị ahụ.
Bara uru maka ọkpụkpụ
Rie mkpụrụ osisina-abawanye njupụta ọkpụkpụ. N'ihi na ogige antioxidant na mgbochi mkpali na mkpụrụ osisi na-abawanye njupụta ọkpụkpụ na ike. Otu n'ime mkpụrụ osisi ndị a bụ apụl. Ndị na-eri apụl na-atụfu obere calcium n'ahụ ha. Calcium bụ mineral kachasị mkpa maka ahụike ọkpụkpụ.
Na-echebe afọ site na mmetụta nke ọgwụ ọjọọ
Ọgwụ mgbu na-emebi mkpuchi nke afọ. Karịsịa apụl a mịrị amị na-echebe mkpụrụ ndụ afọ site na ọnya nwere ike ime n'ihi ọgwụ mgbu. Chlorogenic acid na catechin bụ ogige abụọ bara uru nke na-enye uru nke apụl.
Na-echebe ụbụrụ n'oge agadi
Apụl, karịsịa mgbe a na-eri ya na bee, na-ebelata mbelata uche nke na-eme na ndị agadi. Ihe ọṅụṅụ apụl na-etinye uche na-ebelata ụdị oxygen na-emeghachi omume (ROS) na ụbụrụ ụbụrụ. Ya mere, ọ na-egbochi uche ịlaghachi azụ. Ọ na-enyekwara aka ịnọgide na-enwe acetylcholine, nke na-ebelata ka afọ. Ọkwa acetylcholine dị obereỌrịa Alzheimerbụ ihe kpatara ya.
dị mma maka mgbaze
Ọdịnaya eriri nke apụl na-enyere usoro mgbari nri aka ịga n'ihu n'ụzọ ọ na-adị. Iri apụl mgbe niile na-akpali mmegharị afọ. Ọ na-egbochi afọ ntachi na ọrịa afọ dị iche iche. Fibre a na-achọta na apụl na-agbakwụnye nnukwu ihe na stool ma na-enye ohere ka nri si na tract digestive gafere nke ọma. Iri apụl mgbe niile na-egbochikwa afọ ọsịsa.
Otu n'ime uru apụl bụ na ọ na-echebe usoro iku ume site na mbufụt. Dị ka e kwuru n'elu, ọ na-egbochi ụkwara ume ọkụ. Apple nwere ikike mgbochi mkpali dị egwu. Iri apụl ise ma ọ bụ karịa kwa izu na-eme ka ọrụ akpa ume dịkwuo mma.
Na-echebe pụọ na ọrịa cataract
Apụl bara ụba na antioxidants nke na-ebelata mmetụta nke free radicals na ọhụụ. Antioxidants na-ebelata ohere nke ịmalite cataracts.
Uru Apple maka Skin
Ịnye ọkụ na akpụkpọ ahụ bụ otu n'ime uru apụl.
Ọ na-ewepụ ntụpọ afọ na wrinkles, nke bụ ihe ịrịba ama nke ịka nká.
Ọ na-enyere akpụkpọ ahụ aka ka ọ dị obere.
Ọ na-awụpụ mkpụrụ ndụ akpụkpọ ahụ nwụrụ anwụ.
Na-enyere aka ịgwọ ihe otutu.
Ọ na-ebelata ọdịdị nke okirikiri gbara ọchịchịrị n'okpuru anya.
Ọ moisturizes akpụkpọ.
Uru Apple maka ntutu
Apụl ndụ ndụ na-akwalite uto ntutu.
Ọ na-egbochi ntutu isi.
Ọ na-echebe ahụ ike nke isi isi.
Ọ na-ebelata dandruff.
Ọ na-eme ka ntutu na-egbuke egbuke.
Uru Apple Peel
Ị maara na bee apụl, nke bụ mkpụrụ osisi dị mkpa n'ihe gbasara uru oriri na-edozi ahụ, na-edozi ahụ dị ka anụ ahụ ya? Peel nke apụl na-enye uru akpụkpọ ahụ, ntutu na ahụike n'ọtụtụ ụzọ.
Peel apụl bụ ụlọ ahịa nri
Peel apụl bụ ụlọ ahịa nri. Ọ bụrụ na ị na-ewepụ peel ahụ mgbe ị na-eri apụl, ị gaghị erite uru n'ezie uru nri nke mkpụrụ osisi ahụ. Uru nri nke peel apple 1 ọkara bụ nke a:
Calories: 18 kcal
abụba juru eju: 0g
Ibu ibu: 0 g
abụba polyunsaturated: 0 g
Abụba anaghị achịkọta ọnụ: 0 g
Cholesterol: 0 mg
sodium: 0mg
Potassium: 25 mg
Mkpokọta carbohydrates: 1 grams
Fiber: 2 grams
Protein: <1 gram
Vitamin C - 1%
Vitamin A - 1%
Enwekwara obere vitamin na mineral ndị ọzọ na bee apụl. Anyị nwere ike depụta uru nke peel apụl dị ka ndị a.
Mkpụrụ osisi apụl nwere vitamin C na A. Vitamin A dị mma maka ọhụụ na ahụike anụ ahụ. Vitamin C na-ewusi mgbochi ike.
Peel apụl nwekwara vitamin K na folate. N'ihi ọdịnaya nke folate, a na-adụ ndị inyom dị ime ọdụ ka ha na-eri apụl na bee ha.
Choline dị na ogbugbo bara uru nke ukwuu maka ịmepụta mkpụrụ ndụ anụ ahụ ọhụrụ.
A na-ahụkwa calcium na phosphorus na peel apple. Ihe mineral abụọ a dị ezigbo mkpa maka ahụike ọkpụkpụ na eze. Ọ nwekwara oke zinc, sodium na magnesium zuru oke.
Peel apụl nwere eriri dị ka mkpụrụ osisi ahụ n'onwe ya. Fibre dị na bee ya dị n'ụdị soluble na nke a na-apụghị ịsacha ya.
Ọ na-ekwe ka anụ ahụ abụba gbazee.
Ọ bara uru maka mmegharị afọ.
Ọ na-echebe site na ọrịa obi na ọrịa nri nri.
Ọ na-ebelata ohere nke ọrịa shuga.
Mkpụrụ osisi apụl bụ isi iyi nke antioxidants. A na-ahụ antioxidants dị ka phenolic acid na flavonoids na bee nke apụl.
Ọ na-alụso mkpụrụ ndụ ndị na-emerụ ahụ ọgụ na-akpata ọrịa kansa. Ọ na-ebelata ohere nke ọrịa imeju, ara na eriri afọ.
Otu n'ime uru apụl bụ na ọ na-enyere aka ịkwụsị ibu. Anyị nwere ike depụta ihe ndị na-akụda mkpụrụ osisi dị ka ndị a;
Ọ bụ obere kalori mkpụrụ.
Mmiri dị n'ime ya dị elu.
Ọ na-eme ka afọ ju gị n'ihi nnukwu ọdịnaya fiber ya.
Atụmatụ ndị a na-egosi na apụl na-ada mbà.
Mmebi nke Apple
Apụl bụ mkpụrụ osisi a na-anabata nke ọma. Otú ọ dị, n'ihi na ọ nwere FODMAPs, nke bụ carbohydrates a maara na-emetụta usoro nri nri.eriri afọ mgbakasị ahụ O nwere ike ịkpatara ndị nwere nsogbu
O nwekwara fructose. Nke a kwafructose anabataghị Ọ na-akpatara ndị mmadụ nsogbu
Apple nwere ike ime ka afọ ntachi.
Ọ bụrụ na ị na-enwe ihe nfụkasị ahụ na mkpụrụ osisi Rosaceae ọ bụla, dị ka plums, pears, apricots, apụl ga-ebutekwa allergies. Ndị nọ n'ọnọdụ a kwesịrị ịnọpụ na apụl.
Kedu ka esi echekwa apụl?
Na-echekwa apụl na mkpụrụ osisi nke refrjiraeto iji mee ka ha dị ọhụrụ ruo ogologo oge. Ọ na-adị ọhụrụ ma ọ dịkarịa ala otu ọnwa.
Apụl ole ka a na-eri kwa ụbọchị?
Iri 2-3 obere apụl ma ọ bụ 1 ọkara apụl kwa ụbọchị bụ ezigbo ego.
Kedu mgbe ekwesịrị iri apụl?
A na-atụ aro ka ị na-eri apụl 1 awa mgbe nri ụtụtụ ma ọ bụ 1 awa mgbe nri ehihie.
Ị nwere ike iri apụl na afọ efu?
A naghị atụ aro iri apụl na afọ efu n'ihi nnukwu uru ọ bara. Iri ya n'isi ụtụtụ nwere ike ime ka afọ ntachi.
Iji chịkọta ọnụ;
Apụl bụ mkpụrụ osisi na-edozi ahụ. Ọ na-echebe site na ọrịa ụfọdụ. Iri apụl mgbe niile na-eme ka ahụike obi dịkwuo mma ma na-ebelata ohere nke ọrịa kansa na ọrịa shuga. Iri ya na bee ga-abawanye uru nke apụl.
Apụl bụ ezigbo isi iyi nke antioxidants, eriri, mmiri na nri dị iche iche. Site n'idebe ya n'uju, ọ na-ebelata oke calorie a ga-ewere kwa ụbọchị. Ya mere, yana nri dị mma na nke ziri eziIri apụl na-enyere aka ịkwụsị ibu.
