Benefits, Calories uye Nutritional Value yeApricots

apricots ( Prunus armeniacaaca ) michero yematombomumwe wavo. Yakaurungana, yero uye orenji muruvara, idiki pane peach.

Sainzi inonzi Prunus ameniaca apurikotiizere nezvinovaka muviri. Vitamin A mumuchero inovandudza hutano hwemaziso uye kusadzivirirwa, nepo fiber iri mukati mayo inodzivirira hutano hwekugaya. Fiber yakanakira mwoyo nekudzora BP uye cholesterol mazinga.

Iwo akasiyana antioxidants aripo mumuchero anorwisa kuzvimba uye anotosimudzira hutano hweganda nebvudzi. 

Muchinyorwa "zvinorevei apricot", "mangani macalories muapricot", "properties of apricot", "vitamin value of apricot" uye"zvinobatsira zve apricot ruzivo ruchapihwa.

Apricot Nutritional Value uye Calories

apricot mucheroInovaka muviri uye ine mavhitamini akawanda anokosha nemamineral. 2 itsva apurikoti Iine zvinotevera zvinovaka muviri:

Calories: 34

Carbs: 8 gramu

Mapuroteni: 1 gramu

Mafuta: 0,27 gramu

Fiber: 1,5 gramu

Vitamin A: 8% yeDaily Value (DV)

Vitamin C: 8% yeDV

Vitamin E: 4% yeDV

Potassium: 4% yeDV 

Zvakare, muchero uyu muchero wakanaka we beta carotene, ayo ane simba antioxidants anobatsira kurwisa mahara radicals mumuviri wedu. lutein uye zeaxanthin ndiko kunobva.

Nekuti peel ine zvakawanda zvefiber uye zvinovaka muviri apurikotiZviri nani kudzidya nemateko adzo.

Ndezvipi Zvakanakira Apricot?

Yakakwira mune antioxidants

Apricot mavitamini aspect; Inobva kune akawanda akakosha antioxidants, anosanganisira mavhitamini A, C, uye E. Uyezve beta carotene Rine.

Uyezve, izvo zvinonzi flavonoids zvinozivikanwa kudzivirira zvirwere, kusanganisira chirwere cheshuga uye chirwere chemwoyo. polyphenol ine huwandu hwakawanda hwe antioxidants.

Maflavonoid makuru anowanikwa mumuchero uyu ndeokuti; chlorogenic acids, katekesi uye quercetin. 

Mishonga iyi inoshanda kudzikamisa mahara radicals, makomisheni anokuvadza anokuvadza maseru uye anokonzeresa oxidative kusagadzikana. Oxidative stress inokonzera zvirwere zvakawanda zvisingaperi zvakadai sokufutisa uye chirwere chemwoyo.

Inoderedza kuzvimba

Kuzvimba ndiyo mhinduro yakajairika inokonzereswa neiyo immune system kuchengetedza kunze kwevanopinda nekudzivirira muviri kubva mukukuvara.

Ukuwo, kuzvimba kusingaperi kunogona kukanganisa muviri, zvichikonzera zvirwere zvakaita sehosha yemwoyo, chirwere cheshuga, uye rheumatoid arthritis.

Dzimwe tsvakurudzo apurikotiYakawana kuti sage inogona kunge iine simba rekudzivirira-kuzvimba zvinhu kubatsira kudzivirira kubva kuchirwere.

kunyanya apricot kernel Zvinotendwa kuti zvinoshanda mukubvisa kuzvimba. Muchidzidzo chemhuka, makonzo apricot kernel mafuta ekubvisa Kupa muriwo kwakabatsira kudzivirira paulcerative colitis, rudzi rwehosha yokuzvimba.

Zvimwe zvinorwisa-kuzvimba chikafu zvinosanganisira girinhi mashizha miriwo, beet, broccoli, blueberries, uye chinanazi.

Inobatsira kune hutano hwemaziso

apricotsIine zvakawanda zvakasanganiswa zvakakosha pahutano hwemaziso, kusanganisira mavitamini A uye E.

Vitamin A inoita basa rakakosha mukudzivirira hupofu hwehusiku, chirwere chinokonzerwa nekushaikwa kwemavara akajeka mumaziso, nepo vhitamini E iine mafuta-soluble antioxidant iyo inoshanda mukudzivirira maziso kubva pakukanganisa kwakananga kwemahara.

Beta carotene, iyo inopa muchero weyero-orenji ruvara, inoita seyakatangira kuvhitamini A, zvinoreva kuti muviri unogona kuishandura kuita iyi vhitamini.

Mamwe macarotenoid anowanikwa mumuchero ilutein uye zeaxanthin. Aya ma carotenoids, anowanikwa mu retina yemaziso, anodzivirira kubva kune oxidative kusagadzikana. 

Inobatsira matumbu

Ichi chibereko chinonaka chinobatsira matumbu.  Imwe kapu (165 gramu) yemaapricots akachekwa Iine 3.3 magiramu efiber. Fibers zvose zvinonyungudika uye zvisinganyunguriki.

Mhando inonyungudika inonyungudika mumvura uye ine pectin, chingamu, uye cheni refu dzeshuga dzinodaidzwa kuti polysaccharides, nepo insoluble mhando isinganyungudika nemvura uye ine cellulose, hemicellulose, uye lignin.

apricots Iyo inonyanya kukwirira mu soluble fiber, iyo yakakosha pakuchengetedza hutano hweshuga yeropa uye cholesterol.

Fiber inononoka kufamba kwechikafu mudumbu uye inodyisa mabhakitiriya anobatsira emudumbu. Aine hutano gut microbiome inodzikisa njodzi yekufutisa.

Yakanyanya mu potassium

zve apricotIyo yakakwirira mu potassium, mineral inoshandawo se electrolyte. Iyo ine basa rekutumira masaini etsinga kumuviri uye kugadzirisa tsandanyama contractions uye fluid balance.

maapricots maviri (70 gramu) inopa 181 mg ye potassium. Sezvo potassium inoshanda pamwe chete nesodium kuchengetedza mvura yakaenzana, kudya kwakakwana kunobatsira kudzivirira kuputika uye kuchengetedza hutano hwehutano hweropa.

Ine moisturizing chimiro

Kufanana nemichero yakawanda, apurikotiIyo zvakare yakasikwa yakakwirira mumvura, iyo inobatsira kudzora BP, tembiricha yemuviri, hutano hwekubatana uye kurova kwemoyo.

165 kapu (XNUMX gramu) akachekwa apricots matsva, inopa inenge 2/3 kapu (142 ml) yemvura.

Sezvo vanhu vazhinji vasinganwi mvura yakakwana, kudya michero mitsva kunobatsira kuita zvinodiwa zvezuva nezuva. Kana wapererwa nemvura, huwandu hweropa rako hunoderera, zvichimanikidza moyo kushanda nesimba kupomba ropa.

kudya maapricotsInobatsira kubhadhara kurasikirwa kwezvose mvura uye electrolytes mushure mekurovedza muviri, nokuti chibereko ichi chine mvura yakawanda uye potassium. 

Inodzivirira chiropa

imwe data apurikotiinoratidza kuti inogona kubatsira kudzivirira chiropa kubva kune oxidative kusagadzikana. Maererano netsvagiridzo, izvi zvinokonzerwa nemuchero wepamusoro we antioxidant content.

Inogona kubatsira kurapa chirwere cheshuga

apricotsIyo yakanyanya kuderera mumakori uye makhahydrates (muchero mumwe chete une 17 makorikori uye 4 gramu emakhahydrates), iyo inokosha kune vane chirwere cheshuga. Inogona kuva chikamu chekudya kwechirwere cheshuga. Fibre yayo inogadzirisa mazinga eshuga yeropa.

apricotsine yakaderera glycemic index - zvinoreva kuti ine mhedzisiro inogara pamazinga eshuga yeropa uye haikwidzi mazinga nekukurumidza. Chibereko chacho chinewo vhitamini E yakawanda, iyo inoshanda se antioxidant inovandudza mazinga ehuga.

Inobatsira kuderedza uremu

Fiber inokuchengeta iwe wakaguta kwenguva yakareba uye inobatsira mukurasikirwa kwehuremu. apricotsZvokudya zviri mupineapple zvinokurudzira mamwe masero europi (anonzi tanycytes) anoita kuti unzwe wakaguta uye kudzora havi.

Chibereko chacho chinogonawo kuwedzera metabolism uye pakupedzisira kubatsira kuderedza uremu.

Inosimbisa hutano hwemapfupa

apricotszvakakosha pakukura kwemapfupa uye hutano calcium Yakapfumawo maererano ne Zvinotonyanya kukosha, potasium yakakoshawo pakubata kwakakodzera uye kugovera calcium - uye apurikoti Yakapfumawo mu potassium.

Zvidzidzo zvakare zvinoratidza kuti maapuriko anogona kudzoreredza kurasikirwa kwebhonzo uye kunyange kushandura bhonzo metabolism muvakadzi vane postmenopausal.

 Inoshanda muzvirwere zvekufema

Asthma, dzihwa nefuruwenza zvirwere zvekufema. Tsvagiridzo yeasthma yakagadzira hukama hwakasiyana pakati peflavonoids uye zviratidzo zveasthma.

apricotsVitamin E inobata basa pano. Inoshanda se antioxidant uye inorwisa mahara radicals. Iyi nzira inosimbisa hutachiona, inodzivirira matambudziko akadai sedzihwa nefuruu.

apricots inewo beta-carotene yakawanda, iyo inobatsira kurapa fivha.

inovandudza kutenderera kweropa

Chibereko chacho chine iron yakawanda, iyo inobatsira mukutakurwa kweokisijeni muropa uye inovandudza kutenderera kweropa. kudya maapricotsinoita kuti unzwe simba. 

Zvakanakira Apricot for Ganda

kudya maapricots Inobatsira ganda. Zvinonyanya kukonzera kuunyana uye kukuvadzwa kweganda zvinhu zvakatipoteredza zvakaita sezuva, kusvibiswa uye utsi hwefodya.

Tsvagiridzo inoratidza kubatana kwakananga pakati pekuratidzwa kune ultraviolet (UV) mwenje, kupisa kwezuva, uye njodzi ye melanoma, inouraya mhando yegomarara reganda.

apricotsMaAntioxidants ari paganda anorwisa kumwe kukuvadzwa kweganda uku.

Mavhitamini C uye E, ese ari maviri anowanikwa mumuchero uyu, anopa zvakawanda zvinobatsira paganda. Kunyanya, vhitamini C inopa dziviriro kubva kukuvadzwa kweUV uye kusvibisa kwezvakatipoteredza nekumisa mahara radicals.

Mukuwedzera, inopa elasticity kune ganda collagen Inobatsira zvakare mukugadzirwa kwemakwinya uye kudzivirira kuunyana.

apricotsBeta carotene, chimwe chikafu chinowanikwa mumusidhari, chinodzivirira pakupiswa nezuva.

Bvudzi Benefits of Apricot

apricot mafutaVitamin E irimo inotsigira hutano kukura kwebvudzi uye inodzivirira kurasikirwa kwebvudzi. Iyi vhitamini, pamwe chete nemafuta acids, inoshanda sekuchengetedza, kudzivirira kukanganisa kubva kune mahara radicals.

apricot mafutaIine mavhitamini A uye E anotsigira hutano hweganda uye kugadzirisa. Naizvozvo, ganda remusoro rakaomarara, psoriasisMushonga mukuru wepamba wematambudziko akaita sedandruff uye eczema. 

Apricot Inoshandiswa Sei uye Ndekupi?

Zvose zvitsva uye zvakaoma apurikoti Chikafu chinokurumidza uye chinonaka. Unogona kushandisa muchero uyu unonaka mumhando dzakasiyana dzechikafu:

– Kudyiwa kutsva sechikafu.

- Inowedzerwa kune yogati nemasaladhi emichero seyakachekwa.

- Jamu uye chikafu chemumagaba chinogadzirwa.

- Inowedzerwa kumadhizeri akadai semapie, makeke nemakeke.

- Inogona kushandiswa pachinzvimbo chemapichisi uye plums mumadhizeti.

Semagumo;

apricots Muchero unonaka uzere nemavhitamini, fiber uye antioxidants. Inobatsira maziso, ganda uye matumbo. Inogona kudyiwa yakachena kana yakaomeswa, yakawedzerwa kune yogurt uye michero saladi.