Iinzuzo kunye neeNzakalo ze-apile - Ixabiso lesondlo see-apile

Iapile sesinye sezona ziqhamo zithandwa kakhulu ehlabathini. Uphando luveze izinto ezininzi malunga noncedo lwama-apile. Ukutya ama-apile kukhusela kwizifo zentliziyo, kuthintele umhlaza, kuluncedo emathanjeni kwaye kulwa nesifo sombefu.

Sisiqhamo somthi we-apile (Malus domestica), osuka kuMbindi Asia kwaye ukhuliswa kwihlabathi jikelele. Isityebi kwi-fiber, i-vitamin C kunye ne-antioxidants eyahlukeneyo. Kwakhona isiqhamo esizalise kakhulu, sinikwe ukuba siphantsi kweekhalori. Inenzuzo ezininzi kulusu kunye neenwele.

Ama-apile atyiwa kunye okanye ngaphandle kwexolo. Ikwasetyenziswa kwiiresiphi ezahlukeneyo, iijusi kunye neziselo. Kukho iindidi zama-apile ezinemibala eyahlukeneyo kunye nenkangeleko.

Zingaphi iiCalories kwi-apile?

ubungakanani obuphakathi apile Ngama-95 eekhalori. Uninzi lwamandla ayo avela kwiicarbohydrates. 

Ixabiso lesondlo se-apile

Ixabiso lesondlo se-apile eliphakathi lihamba ngolu hlobo lulandelayo:

• Iikhalori: 95
• Iikhabhoni: 25 gram
• Ifayibha: 4 grams
• I-Vitamin C: i-14% ye-RDI.
• I-Potassium: i-6% ye-RDI.
• I-Vitamin K: i-5% ye-RDI.
• I-Manganese, ubhedu, iivithamini A, E, B1, B2 kunye ne-B6: ngaphantsi kwe-4% ye-RDI.

Ixabiso le-carbohydrate yeapile

iapile, equka kakhulu icarbohydrates kunye namanzi; njengefructose, sucrose, kunye neglucose iiswekile ezilula zizityebi ngokwemiqathango Nangona i-carbohydrate ephezulu kunye neswekile, isalathisi se-glycemic iphantsi. Inemilinganiselo ye-glycemic index ukusuka kwi-29 ukuya kwi-44. Ukutya kunye ne-low glycemic index, njengama-apula, zilungele izifo ezininzi ngokubonelela ngolawulo lweswekile yegazi.

Umxholo weFayibha we-apile

Ubungakanani obuphakathi, obutyebileyo kwifayibha I-Apple iqulethe malunga ne-4 grams yefiber. Omnye womxholo wefiber uqulathe zombini iintsinga ezinganyibilikiyo kunye nezinyibilikayo. Ifayibha enyibilikayo iluncedo empilweni ngefuthe layo kwiibhaktheriya eziluncedo emathunjini. I-Fiber ibonelela nge-satiety kunye nokunceda ukunciphisa umzimba, ngelixa unciphisa iswekile yegazi kunye nokuphucula umsebenzi wenkqubo yokugaya.

IiVithamini kunye neeMinerali kwi-apile

I-apile iqukethe iivithamini ezininzi kunye neemaminerali. Iivithamini ezininzi kunye neeminerali kwisiqhamo zezi:

• Ivithamini C: Kwakhona kuthiwa ascorbic acid Ivithamin CI-antioxidant ehlala ifumaneka kwiziqhamo. Inemisebenzi emininzi ebalulekileyo emzimbeni.

• Potassium: Le yeyona minerali iphambili kwisiqhamo. Phezulu potassium Ukuthathwa kwayo kunenzuzo kwimpilo yentliziyo.

Iikhompawundi zezityalo ezifumaneka kuma-apile

Ii-apile ziphezulu kwii-antioxidants ezahlukeneyo, ezineenzuzo ezininzi zempilo. Iimpawu zayo eziphambili zezi:

• I-Quercetin: I-Quercetin efunyenwe kwezinye ukutya kwezityalo ine-anti-inflammatory, anti-viral, anti-cancer kunye nemiphumo yokudakumba.

• Ikhatheni: Catechin, i-antioxidant yendalo kwiti eluhlaza buninzi. Kuye kwaboniswa ukuphucula ingqondo kunye nokusebenza kwemisipha kwizifundo zezilwanyana.

• Iasidi yeChlorogenic: I-asidi ye-chlorogenic kwikofu yehlisa iswekile yegazi kwaye inceda ukunciphisa umzimba.

Izibonelelo ze-Apple

• Ngumthombo otyebileyo wezondlo

Iinzuzo zama-apile zilele kwiikhompawundi zayo eziphilayo. Ityebile kwi-phytonutrients kunye ne-flavonoids efana ne-quercetin, i-phloridzin, i-epicatechin, kunye nezinye iindidi ze-polyphenolic compounds.

I-Apple sisityebi ipolyphenol ngumthombo. Ukuvuna inzuzo ye-apula, yidle kunye nesikhumba. Isiqingatha somxholo wefiber kunye neninzi ye-polyphenols ifumaneka kwi-peel.

• Ikhusela kwizifo zentliziyo

Iapile likhusela kwizifo zentliziyo. Kuba inefiber enyibilikayo, ethoba amanqanaba echolesterol egazini. Kwakhona iqulethe iipolyphenols ezineempembelelo ze-antioxidant. Enye yezi polyphenols yiflavonoid ebizwa ngokuba yi-epicatechin, ethoba uxinzelelo lwegazi. I-Flavonoids inciphisa umngcipheko we-stroke nge-20%.

I-Flavonoids ikwanciphisa uxinzelelo lwegazi, ukunciphisa i-LDL oxidation. Ngaloo ndlela, ikhusela izifo zentliziyo.

• Ikhusela kwisifo seswekile

Uphononongo lubonisa ukuba ukutya ama-apile kuyakhusela kwisifo seswekile esibizwa ngokuba yi-type 2 diabetes. Kwanokutya ama-apile nje ambalwa ngeveki kunempembelelo yokukhusela.

• Yondla iintsholongwane emathunjini

Apile, prebiotic Iqulethe i-pectin, uhlobo lwefiber esebenza njenge I-Pectin yondla iibhaktheriya ezilungileyo emathunjini. Ngexesha lokugaya, amathumbu amancinci akakwazi ukufunxa ifayibha. Kunoko, iya emathunjini amakhulu, apho iya kukhuthaza ukukhula kweebhaktheriya ezilungileyo. Ngelo xesha, ijika ibe ezinye iikhompawundi ezinenzuzo ezibuyela kuwo onke amalungu omzimba.

• Ikhusela umhlaza

Izibonelelo zama-apile zivela kuthintelo lomhlaza. Uphononongo lubonise ukuba iyawuthintela umhlaza. Kuphononongo lwabasetyhini, abo batye ama-apile babenezinga elisezantsi lokufa ngumhlaza. I-antioxidant kunye ne-anti-inflammatory effects ye-apula inciphisa umngcipheko womhlaza.

• Ukulwa nombefu

Ukuba sisityebi kwi-antioxidants, ii-apula zikhusela imiphunga kumonakalo owenziwe nge-oxidative. Abatya ii-apile banomngcipheko omncinci wokuba nesifuba. Kwixolo lesiqhamo iquercetin Iqulethe i-flavonoid ebizwa ngokuba yi-flavonoid enceda ukulawula amajoni omzimba kunye nokunciphisa ukuvutha. Oku kuchaphazela kakuhle isifo sombefu kunye nokungaguquki komzimba.

• Iluncedo kumathambo

Yitya iziqhamokwandisa ukuxinana kwamathambo. Ngenxa yokuba i-antioxidant kunye ne-anti-inflammatory compounds kwisiqhamo kwandisa ukuxinwa kwamathambo kunye namandla. Esinye sezi ziqhamo yiapile. Abatya i-apile balahlekelwa yi-calcium encinci emizimbeni yabo. I-calcium yeyona minerali ibalulekileyo kwimpilo yamathambo.

• Ikhusela isisu kwimiphumo emibi yeziyobisi

Amayeza eentlungu ayonakalisa intambo yesisu. Ngokukodwa iapile elomileyo likhusela iiseli zesisu kumanxeba anokuthi avele ngenxa yeentlungu. I-Chlorogenic acid kunye ne-catechin zimbini eziluncedo ezibonelela ngeenzuzo zamaapile.

• Ikhusela ingqondo ebudaleni

Iapile, ngakumbi xa lityiwa nexolo, linciphisa ukuhla kwengqondo okwenzeka kubantu abadala. Ukugxilwa kwejusi yeapile kunciphisa iintlobo ezinobungozi zeoksijini (ROS) kwiithishu zobuchopho. Ngaloo ndlela, ithintela ingqondo ekubuyiseleni umva. Kwakhona kunceda ukugcina i-acetylcholine, eyancipha ngokukhula. Inqanaba eliphantsi le-acetylcholine Isifo sika-Alzheimersisizathu.

• ilungele ukwetyisa

Umxholo wefiber we-apile unceda inkqubo yokwetyisa ukuba iqhubele phambili kwindlela yayo eqhelekileyo. Ukutya ama-apile rhoqo kukhuthaza ukuhamba kwamathumbu. Ikhusela ukuqunjelwa kunye nezifo ezahlukeneyo zesisu. Ifiber efumaneka kuma-apile yongeza isambuku kwisitulo kwaye ivumela ukutya ukuba kudlule ngendlela yokwetyisa kakuhle. Ukutya ama-apile rhoqo nako kuthintela urhudo. 

• Ukuphucula iingxaki zokuphefumla

Enye yeenzuzo zeapile kukuba ikhusela inkqubo yokuphefumla ekudumbeni. Njengoko kukhankanyiwe ngasentla, ikhusela isifuba. I-Apple inomthamo omkhulu wokuchasa ukudumba. Ukutya ama-apile amahlanu nangaphezulu ngeveki kuphucula ukusebenza kwemiphunga.

• Ikhusela kwisifo se-cataract

Ii-apile zizityebi kwii-antioxidants ezinciphisa umphumo we-radicals yamahhala kumbono. Ii-Antioxidants zinciphisa umngcipheko wokuphuhlisa i-cataract.

Izibonelelo ze-apile zolusu

• Ukunika ukukhanya kwesikhumba yenye yeenzuzo zamaapile.
• Isusa amabala obudala kunye nemibimbi, nto leyo eyimpawu zokuguga kwangaphambi kwexesha.
• Inceda ulusu lubukeke luncinci.
• Ikhupha iiseli zolusu ezifileyo.
• Inceda ukunyanga i-acne.
• Iyanciphisa ukubonakala kwezangqa ezimnyama phantsi kwamehlo.
• Ithambisa ulusu.

Izibonelelo ze-apile kwiNwele

• Iapile eluhlaza ikhuthaza ukukhula kweenwele.
• Ithintela ukulahleka kweenwele.
• Ikhusela impilo ye-scalp.
• Inciphisa inkwethu.
• Yenza iinwele zikhanye.

Izibonelelo ze-Apple Peel

Ubusazi ukuba ixolo leapile, elisisiqhamo esibalulekileyo ngokwexabiso lesondlo, linezondlo njengenyama yalo? Ixolo leapile libonelela ulusu, iinwele kunye neenzuzo zempilo ngeendlela ezininzi. 

• Amaxolo e-apile yivenkile yokutya

Amaxolo e-apile nguvimba wezondlo. Ukuba ususa i-peel ngelixa usitya i-apile, awuyi kuzuza kwixabiso lokwenyani lesondlo sesiqhamo. Ixabiso lesondlo se-1 eliphakathi kwexolo le-apile limi ngolu hlobo lulandelayo:

• Iikhalori: 18 calories
• Amafutha ahluthayo: 0g
• Amafutha eTrans: 0 g
• Amafutha e-Polyunsaturated: 0 g
• Amafutha e-monounsaturated: 0 g
• ICholesterol: 0 mg
• Isodium: 0mg
• Potassium: 25 mg 
• Iyonke i-carbs: 1 grams
• Ifayibha: 2 grams
• Iprotheni: <1 gram
• IVithamin C - 1%
• IVithamini A - 1%

Kukwakho nezixa ezincinci zezinye iivithamini kunye neeminerali kwi-apile peel. Sinokudwelisa izibonelelo ze-apile peel ngolu hlobo lulandelayo.

• Ixolo leapile linevithamini C kunye no-A. I-Vitamin A ilungile kumbono kunye nempilo yolusu. I-Vitamin C yomeleza i-immunity.
• Ixolo leapile likwaqulethe ivithamin K kunye nefolate. Ngenxa yomxholo we-folate, abafazi abakhulelweyo bayacetyiswa ukuba batye ii-apula kunye ne-peel yabo.
• I-choline efunyenwe kwi-bark iluncedo kakhulu ekudaleni iiseli ezintsha zomzimba.
• I-calcium kunye ne-phosphorus zikwafumaneka kwi-apile peel. Ezi zimbiwa zimbini zibaluleke kakhulu kwithambo kunye nempilo yamazinyo. Kananjalo inezixa ezaneleyo ze-zinc, i-sodium kunye ne-magnesium.
• Ixolo leapile linefayibha njengesiqhamo ngokwaso. Ifiber efumaneka kwi-peel yayo ikwimo yomibini enyibilikayo nenganyibilikiyo.
• Ivumela izicubu ezinamafutha ukuba zinyibilike.
• Iluncedo kwintshukumo yamathumbu.
• Ikhusela kwizifo zentliziyo kunye nezifo zokugaya.
• Iyanciphisa umngcipheko wesifo seswekile.
• I-Apple peel ngumthombo wendalo we-antioxidants. Ii-Antioxidants ezifana ne-phenolic acid kunye ne-flavonoids zifumaneka kwi-peel ye-apula.
• Ilwa neeseli eziyingozi ezibangela umhlaza. Yehlisa umngcipheko wesibindi, webele kunye nomhlaza wekoloni.

Ngaba i-Apple iyancipha ubunzima?

Enye yeenzuzo zama-apile kukuba inceda ukunciphisa umzimba. Sinokudwelisa iimpawu ezibuthathaka zesiqhamo ngolu hlobo lulandelayo;

• Sisiqhamo sekhalori ephantsi.
• Umthamo wamanzi uphezulu.
• Ikugcina ugcwele ngenxa yomxholo wefiber ephezulu.

Ezi mpawu zibonisa ukuba i-apile iyancipha.

Iingozi zeApile

• Iapile ngokuqhelekileyo sisiqhamo esinyamezelayo. Nangona kunjalo, kuba iqulethe iiFODMAP, eziziicarbohydrates ezaziwa ngokuchaphazela inkqubo yokugaya ukutya, i-irritable bowel syndrome Inokubangela iingxaki kubantu abane
• Kwakhona iqulethe i-fructose. Oku nako ukunganyamezeli fructose Idala iingxaki kubantu abane
• I-apile inokubangela ukuqunjelwa. 
• Ukuba awudibani naso nasiphi na isiqhamo seRosaceae, esifana ne-plums, amapere, iiapilkosi, ii-apile zinokubangela ukungezwani komzimba nazo. Abo bakule meko kufuneka bahlale kude nama-apile.

Uzigcina njani iiApile?

Gcina iiapile kwishelufu yeziqhamo zefriji ukuze uzigcine zintsha ixesha elide. Ngokuqhelekileyo ihlala isitsha ubuncinane inyanga.

• Mangaphi ama-apile atyiwayo ngosuku?

Ukutya ama-apula ama-2-3 amancinci okanye i-apula e-1 ephakathi ngosuku yimali efanelekileyo.

• Kufuneka atyiwe nini ama-apile?

Kucetyiswa ukuba udle iiapile ngeyure enye emva kwesidlo sakusasa okanye iyure enye emva kwesidlo sasemini.

• Ungatya iapile ngesisu esingenalutho?

Ukutya ama-apile kwisisu esingenalutho akukhuthazwa ngenxa yexabiso eliphezulu lefayibha. Ukuwusebenzisa ekuseni kunokubangela ukuqunjelwa.

Ukushwankathela;

Iapile sisiqhamo esinesondlo. Ikhusela kwezinye izifo. Ukutya ama-apile rhoqo kuphucula impilo yentliziyo kwaye kunciphisa umngcipheko womhlaza kunye nesifo seswekile. Ukuyidla nge-peel kuya kwandisa inzuzo ye-apula.

Ama-apile ngumthombo olungileyo we-antioxidants, ifayibha, amanzi kunye nezondlo ezahlukeneyo. Ngokuyigcina igcwele, inciphisa inani leekhalori ezithathwa imihla ngemihla. Ngoko ke, kunye nokutya okunempilo kunye nokulinganisela Ukutya ama-apile kunceda ukunciphisa umzimba.

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