Benefits uye Kukuvadza kweApple - Nutritional Value yemaapuro

Apple ndeimwe yemichero inonyanya kudyiwa yakakurumbira munyika. Tsvagiridzo yakaratidza zvinhu zvakawanda nezve mabhenefiti emaapuro. Kudya maapuro kunodzivirira zvirwere zvemwoyo, kunodzivirira gomarara, kwakanakira mapfupa uye kunorwisa asima.

Ndiwo muchero wemuapuro ( Malus domestica ), unobva kuCentral Asia uye unorimwa pasi rose. Yakapfuma mu fiber, vitamini C uye akasiyana antioxidants. Ichowo muchero unozadza kwazvo, unopiwa kuti wakaderera mumakori. Iine zvakawanda zvinobatsira paganda uye bvudzi.

Maapuro anodyiwa ane peel kana asina. Inoshandiswawo mumhando dzakasiyana dzekubika, jisi uye zvinwiwa. Kune marudzi emaapuro ane mavara akasiyana uye maitiro.

Mangani maCalories muApple?

saizi iri pakati nepakati maapuro Iine 95 calories. Ruzhinji rwesimba rayo rinobva kumacarbohydrates. 

Nutritional Kukosha kweApple

Kukosha kwekudya kweapuro iri pakati nepakati ndeiyi:

• Calories: 95
• Carbs: 25 gramu
• Fiber: 4 gramu
• Vitamin C: 14% yeRDI.
• Potassium: 6% yeRDI.
• Vitamin K: 5% yeRDI.
• Manganese, mhangura, mavhitaminzi A, E, B1, B2 uye B6: isingasviki 4% yeRDI.

Carbohydrate kukosha kweapuro

Apple, iyo inosanganisira yakawanda yemakhahydrates nemvura; zvakadai sefructose, sucrose, uye glucose mashuga ari nyore mupfumi maererano Kunyangwe yakakwira carbohydrate uye shuga yemukati, glycemic index yakaderera. Iyo ine glycemic index kukosha kubva pa29 kusvika 44. Zvokudya zvine yakaderera glycemic index, zvakadai semaapuro, zvakanaka kune zvirwere zvakawanda nekupa kutonga shuga yeropa.

Fiber content yeapuro

A pakati nepakati, fiber-rich Apple ine magiramu mana efiber. Zvimwe zvefiber zvirimo zvine ese ari maviri asina kunyungudika uye soluble fibers. Soluble fiber inobatsira kune hutano kuburikidza nekuita kwayo pamabhakitiriya anobatsira ari mumatumbu. Fiber inopa satiety uye inobatsira kuderedza uremu, uku ichidzikisa shuga yeropa nekuvandudza basa rekudya.

Mavhitamini uye Minerals muApple

Apple ine mavitamini akawanda uye zvicherwa. Mavhitamini akawanda nemaminerari mumuchero ndeaya:

• C vhitamini: Uyewo inonzi ascorbic acid vitamini CIyo antioxidant inowanzo kuwanikwa mumichero. Hune mabasa mazhinji akakosha mumuviri.

• Potassium: Ichi ndicho chicherwa chikuru mumuchero. High potasium Kudya kwayo kunobatsira kune hutano hwemoyo.

Mishonga yekudyara inowanikwa mumaapuro

Maapuro akakwira mune akasiyana antioxidants, ane akawanda mabhenefiti ehutano. Zvikuru zvayo ndezvi:

• Quercetin: Quercetin inowanikwa mune zvimwe zvirimwa zvekudya zvine anti-inflammatory, anti-viral, anti-cancer uye antidepressant mhedzisiro.

• Catechin: Catechin, yakasikwa antioxidant mu green tea zvakawanda. Yakaratidzwa kuvandudza huropi uye mhasuru kushanda muzvidzidzo zvemhuka.

• Chlorogenic acid: Iyo chlorogenic acid mukofi inoderedza shuga yeropa uye inobatsira kuonda.

Zvakanakira Apple

• Ipfuma yakawanda yezvinovaka muviri

Zvakanakira maapuro zviri mumakemikari ayo. Yakapfuma mu phytonutrients uye flavonoids yakadai sequercetin, phloridzin, epicatechin, uye mamwe akasiyana-siyana epolyphenolic compounds.

Apple ipfuma polyphenol ndiko kunobva. Kuti uwane zvikomborero zveapuro, idya neganda. Hafu yefiber yemukati uye yakawanda ye polyphenols inowanikwa mupeel.

• Inodzivirira kubva kuzvirwere zvemoyo

Apple inodzivirira kubva kuzvirwere zvemoyo. Nokuti ine soluble fiber, iyo inoderedza cholesterol muropa. Iyo ine zvakare polyphenols ine antioxidant mhedzisiro. Imwe yeaya mapolyphenols iflavonoid inonzi epicatechin, inoderedza BP. Flavonoids inoderedza njodzi yekurohwa ne20%.

Flavonoids zvakare inoderedza BP, ichideredza LDL oxidation. Nokudaro, inodzivirira zvirwere zvemwoyo.

• Inodzivirira kubva kuchirwere cheshuga

Zvidzidzo zvinoratidza kuti kudya maapuro kunodzivirira chirwere cheshuga chinozivikanwa se Type 2 diabetes. Kunyange kudya maapuro mashoma pavhiki kune simba rekudzivirira.

• Inodyisa mabhakitiriya emudumbu

Apple, prebiotic Iine pectin, rudzi rwefiber inoshanda sea Pectin inodyisa mabhakitiriya akanaka ari mumatumbo. Panguva yekugaya, ura hudiki haugoni kutora fiber. Pane kudaro, inoenda kumatumbo makuru, uko ichakurudzira kukura kwebhakitiriya yakanaka. Panguva imwecheteyo, inoshanduka kuita mamwe makomisheni anobatsira anodzokera kunhengo dzese dzemuviri.

• Inodzivirira cancer

Zvakanakira maapuro zvinobva pakudzivirira kenza. Ongororo dzakaratidza kuti inodzivirira cancer. Muchidzidzo chevakadzi, avo vakadya maapuro vaive nehuwandu hwekufa negomarara. Iyo antioxidant uye anti-kuzvimba mhedzisiro yeapuro inoderedza njodzi yegomarara.

• Kurwisa asima

Kuva akapfuma mune antioxidants, maapuro anodzivirira mapapu kubva kune oxidative kukuvara. Vanodya maapuro vane njodzi yakaderera yekuva neasthma. Mune peel yemuchero quercetin Iine flavonoid inonzi flavonoid inobatsira kudzora immune system uye kuderedza kuzvimba. Izvi zvinobata zvakanaka asthma uye allergic reactions.

• Inobatsira mapfupa

Idya mucheroinowedzera kuwanda kwemapfupa. Nokuti antioxidant uye anti-inflammatory compounds mumichero inowedzera simba remapfupa uye simba. Imwe yemichero iyi iapuro. Vanodya maapuro vanorasikirwa necalcium shoma kubva kumiviri yavo. Calcium ndiyo inonyanya kukosha kune hutano hwemapfupa.

• Inodzivirira dumbu kubva pamigumisiro yemishonga

Mishonga yemarwadzo inokuvadza mutsara wedumbu. Kunyanya apuro akaomeswa anodzivirira dumbu maseru kubva maronda anogona kuitika nokuda painkillers. Chlorogenic asidhi uye katechin maviri anobatsira makomisheni anopa mabhenefiti emaapuro.

• Inodzivirira uropi mukukwegura

Apple, kunyanya kana ichidyiwa neganda, inoderedza kuderera kwepfungwa kunoitika kune vakwegura. Apple muto concentrate inoderedza inokuvadza reactive oxygen marudzi (ROS) muuropi tishu. Nokudaro, inodzivirira pfungwa kubva pakudzokera shure. Inobatsirawo kuchengetedza acetylcholine, iyo inoderera nezera. Low acetylcholine level Chirwere cheAlzheimerndicho chikonzero.

• zvakanaka kugaya

Iyo fiber yemukati yeapuro inobatsira kugaya kuti kuenderere mberi munzira yayo yakajairika. Kudya maapuro nguva dzose kunoita kuti ura ufambe. Inodzivirira kuvimbiswa uye zvirwere zvakasiyana-siyana zvemudumbu. Iyo fiber inowanikwa mumaapuro inowedzera kuwanda kune stool uye inobvumira chikafu kuti chipfuure nemudumbu rekudya zvakanaka. Kudya maapuro nguva dzose kunodzivirirawo manyoka. 

• Inovandudza matambudziko ekufema

Imwe yemabhenefiti eapuro ndeyekuti inodzivirira iyo yekufema system kubva kuzvimba. Sezvambotaurwa pamusoro, inodzivirira asima. Apple ine yakakura kwazvo anti-kuzvimba simba. Kudya maapuro mashanu kana kupfuura pasvondo kunovandudza kushanda kwemapapu.

• Inodzivirira kubva kuchirwere checataract

Maapuro akapfuma mune antioxidants anoderedza mhedzisiro yemahara radicals pakuona. Antioxidants inoderedza njodzi yekukura kwecataract.

Benefits yeApple yeGanda

• Kupa kupenya kune ganda ndechimwe chezvakanakira maapuro.
• Inobvisa mavara ezera uye wrinkles, izvo zviratidzo zvekukwegura kusati kwasvika.
• Inobatsira ganda kutarisa vaduku.
• Inodurura masero eganda akafa.
• Inobatsira kuporesa acne.
• Inoderedza kuonekwa kwemasvikiro erima pasi pemaziso.
• Inonyorovesa ganda.

Mabhenefiti eApple kune Bvudzi

• Green apple inokurudzira kukura kwebvudzi.
• Inodzivirira kurasikirwa kwebvudzi.
• Inodzivirira hutano hwemusoro.
• Inoderedza dandruff.
• Inoita kuti bvudzi ripenye.

Zvakanakira Apple Peel

Wanga uchiziva here kuti svuura reapuro, iro muchero wakakosha maererano nekudya kunovaka muviri, rinovaka muviri senyama yaro? Iyo peel yeapuro inopa ganda, bvudzi uye hutano hunobatsira munzira dzakawanda. 

• Apple peel ichitoro chekudya

Apple peel idura rezvinovaka muviri. Kana iwe ukabvisa peel paunenge uchidya apuro, hauzobatsiri kubva kune chaiyo inovaka kukosha yemuchero. Kukosha kwekudya kwe1 yepakati apple peel ndeiyi inotevera:

• Calories: 18 macalorie
• Mafuta akazara: 0g
• Trans mafuta: 0 g
• Polyunsaturated mafuta: 0 g
• Monounsaturated mafuta: 0 g
• Cholesterol: 0 mg
• Sodhiyamu: 0 mg
• Potassium: 25mg 
• Yese carbs: 1 gramu
• Fiber: 2 gramu
• Mapuroteni: <1 gramu
• Vitamin C - 1%
• Vitamin A - 1%

Kune zvakare mashoma emamwe mavhitamini nemamineral muapuro peel. Tinogona kunyora mabhenefiti eapuro peel sezvinotevera.

• Peel yeapuro ine mavhitamini C uye A. Vitamin A yakanakira kuona uye hutano hweganda. Vitamin C inosimbisa immune system.
• Apple peel inewo vhitamini K uye folate. Nekuda kweiyo folate yemukati, vakadzi vane nhumbu vanorairwa kuti vadye maapuro neganda ravo.
• Iyo choline inowanikwa mumakwati inobatsira zvikuru pakugadzira masero matsva emuviri.
• Calcium uye phosphorus inowanikwawo muapuro peel. Aya maminerari maviri akakosha kune hutano hwemapfupa uye mazino. Iyo inewo huwandu hwakakwana hwezinc, sodium uye magnesium.
• Apple peel ine fiber kungofanana nemuchero pachawo. Iyo fiber inowanikwa mupeel yayo iri mune zvese zvinonyungudika uye zvisinganyunguriki fomu.
• Inobvumira mafuta kuti anyunguduke.
• Inobatsira pakufambisa ura.
• Inodzivirira kubva kuzvirwere zvemoyo uye zvirwere zvekudya.
• Inoderedza njodzi yechirwere cheshuga.
• Apple peel inzvimbo yakasikwa ye antioxidants. MaAntioxidants akadai se phenolic acid uye flavonoids anowanikwa muganda reapuro.
• Inorwisa masero anokuvadza anokonzera gomarara. Inoderedza njodzi yegomarara rechiropa, rezamu necolon.

Apple Inoderedza Huremu?

Imwe yemabhenefiti eapuro ndeyekuti inobatsira kuderedza uremu. Tinogona kunyora zvinhu zvinopera simba zvechibereko sezvinotevera;

• Icho muchero wakaderera wekoriori.
• Mvura yakawandisa.
• Inokuita kuti ugare wakaguta nekuda kwehuwandu hwefiber.

Zvinhu izvi zvinoratidza kuti apuro rinopera simba.

Kukuvadza kweApple

• Apple kazhinji muchero unobvumirwa zvakanaka. Nekudaro, nekuti ine maFODMAP, ayo ari macarbohydrates anozivikanwa anokanganisa kugaya hurongwa, irritable bowel syndrome Inogona kukonzera matambudziko kune vanhu vane
• Iinewo fructose. Izvi zvakare fructose kusashivirira Inogadzira matambudziko kune vanhu vane
• Apple inogona kukonzera kuputika. 
• Kana iwe uine allergic kune chero muchero weRosaceae, senge plums, mapeya, maapricots, maapuro anogona kukonzera allergies zvakare. Avo vari mumamiriro ezvinhu aya vanofanira kugara kure nemaapuro.

Nzira yekuchengeta maapuro?

Chengetedza maapuro pasherufu yemichero yefiriji kuti urambe uri mutsva kwenguva yakareba. Inowanzogara yakachena kweinenge mwedzi.

• Maapuro mangani anodyiwa pazuva?

Kudya 2-3 maapuro madiki kana 1 yepakati apuro pazuva imari yakakodzera.

• Maapuro anofanira kudyiwa riini?

Zvinokurudzirwa kushandisa maapuro 1 awa mushure mekudya kwemangwanani kana 1 awa mushure mekudya kwemasikati.

• Unogona here kudya apuro padumbu risina chinhu?

Kudya maapuro padumbu risina chinhu hazvikurudzirwi nekuda kwekukosha kwayo kwefiber. Kuitora mangwanani-ngwanani kunogona kukonzera kuputika.

Kupfupikisa;

Apple muchero unovaka muviri. Inodzivirira kubva kune zvimwe zvirwere. Kudya maapuro nguva dzose kunovandudza utano hwemwoyo uye kunoderedza njodzi yegomarara uye chirwere cheshuga. Kuidya nepeel kuchawedzera mabhenefiti eapuro.

Maapuro inzvimbo yakanaka ye antioxidants, fiber, mvura uye zvakasiyana siyana zvinovaka muviri. Nekuichengeta yakazara, inoderedza huwandu hwemakoriyumu anotorwa zuva nezuva. Nokudaro, pamwe chete nekudya kwakanaka uye kwakadzikama Kudya maapuro kunobatsira kuderedza uremu.

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