Umxholo wenqaku
Iapilkosi ( Prunus armeniacaaca ) iziqhamo zamatyeyenye yazo. Ingqukuva, tyheli kunye nombala o-orenji ngombala, incinci kunepesika.
Ngokwenzululwazi ibizwa ngokuba yiPrunus armeniaca I-aprikothiigcwele izondlo. I-Vitamin A kwisiqhamo iphucula impilo yamehlo kunye nokukhuseleka, ngelixa i-fiber ekumxholo wayo ikhusela impilo yokugaya. Ifayibha ilungile kwintliziyo ngokulawula uxinzelelo lwegazi kunye namanqanaba echolesterol.
Iintlobo ezahlukeneyo ze-antioxidants ezikhoyo kwisiqhamo zilwa nokudumba kwaye zikhuthaza impilo yolusu kunye neenwele.
Kwinqaku "lithetha ukuthini iapilkosi", "zingaphi iikhalori kwiapilkosi", "iipropathi zeapilkosi", "ixabiso levithamin yeapilkosi" kwayeiinzuzo apricot ulwazi luya kunikwa.
Ixabiso leZondlo zeApricot kunye neeCalories
iziqhamo zeapilkosiInezondlo kakhulu kwaye iqulethe iivithamini ezininzi ezibalulekileyo kunye neeminerali. 2 entsha I-aprikothi Inesiqulatho sesondlo esilandelayo:
Iikhalori: 34
Iikhabhoni: 8 gram
Iiprotheni: 1 gram
Amafutha: 0,27 grams
Ifayibha: 1,5 grams
IVithamin A: 8% yexabiso lemihla ngemihla (DV)
I-Vitamin C: i-8% ye-DV
I-Vitamin E: i-4% ye-DV
I-Potassium: i-4% ye-DV
Kwakhona, esi siqhamo ngumthombo olungileyo we-beta carotene, ezizii-antioxidants ezinamandla ezinceda ukulwa neeradicals zamahhala emzimbeni wethu. lutein kunye ne-zeaxanthin ngumthombo.
Ngenxa yokuba i-peel ine-fiber eninzi kunye nezondlo I-aprikothiKungcono ukuwatya kunye namaqokobhe awo.
Ziziphi iiNzuzo zeApricot?
Iphezulu kwi-antioxidants
Iivithamini zeapricot inkalo Ingumthombo wee-antioxidants ezininzi ezibalulekileyo, kuquka iivithamini A, C, kunye ne-E. Ngaphezu koko beta-carotene Ine.
Ngaphezu koko, into ebizwa ngokuba yi-flavonoids iyaziwa ukukhusela izifo, kuquka isifo seswekile kunye nesifo senhliziyo. ipolyphenol iqulethe amanqanaba aphezulu e-antioxidants.
Iiflavonoids eziphambili ezifumaneka kwesi siqhamo zezi; i-chlorogenic acids, i-catechins kunye ne-quercetin.
Ezi zixhobo zisebenza ukuze zinciphise ii-radicals zamahhala, iikhompawundi eziyingozi ezonakalisa iiseli kwaye zibangele uxinzelelo lwe-oxidative. Uxinzelelo lwe-oxidative lubangela izifo ezininzi ezingapheliyo ezifana nokutyeba kunye nesifo senhliziyo.
Yehlisa ukudumba
Ukuvuvukala ngokwenene kuyimpendulo eqhelekileyo ngokupheleleyo ebangelwa yi-immune system ukugcina abahlaseli bangaphandle kunye nokukhusela umzimba ekulimaleni.
Kwelinye icala, ukudumba okungapheliyo kunokuwonakalisa umzimba, kube negalelo kwizifo ezifana nesifo sentliziyo, isifo seswekile, nesifo samathambo.
Olunye uphando I-aprikothiIfumanise ukuba i-sage inokuba neepropathi ezinamandla zokulwa nokudumba ukunceda ukukhusela kwisifo.
ikakhulu i-apricot kernel Kukholelwa ukuba iyasebenza ekudambiseni ukudumba. Kwisifundo sezilwanyana, iimpuku i-apricot kernel oil extract Ukunika imifuno kwanceda ukukhusela kwi-ulcerative colitis, uhlobo lwesifo sokukrala kwamathumbu.
Okunye ukutya okuchasene nokudumba kubandakanya imifuno enamagqabi aluhlaza, beet, broccoli, blueberries, kunye nephayinaphu.
Iluncedo kwimpilo yamehlo
IapilkosiIneekhompawundi ezininzi ezibalulekileyo kwimpilo yamehlo, kuquka iivithamini A kunye no-E.
Ivithamin A inendima ebalulekileyo ekuthinteleni ubumfama ebusuku, imeko ebangelwa kukungabikho kwebala elikhanyayo emehlweni, ngelixa ivithamin E isisithinteli-enyibilikisiweyo se-antioxidant esebenzayo ekukhuseleni amehlo kumonakalo othe ngqo wasimahla.
IBeta carotene, eyenza isiqhamo sibe nombala otyheli-orenji, sisebenza njengesandulela sevithamin A, nto leyo ethetha ukuba umzimba unokusiguqulela kule vitamin.
Ezinye iicarotenoids ezifumaneka kwisiqhamo yilutein kunye nezeaxanthin. Ezi carotenoids, ezifumaneka kwi-retina yamehlo, zikhusela kuxinzelelo lwe-oxidative.
Iluncedo kumathumbu
Esi siqhamo simnandi siluncedo kumathumbu. Enye ikomityi (165 grams) yeeapilkosi ezisikiweyo Iqulethe i-3.3 grams yefiber. Iintsinga zombini ziyanyibilika kwaye azinyibiliki.
Uhlobo lwe-soluble luyi-soluble yamanzi kwaye luqulethe i-pectin, iintsini, kunye neentambo ezide zeswekile ezibizwa ngokuba yi-polysaccharides, ngelixa uhlobo olungenakunyibilika lungenamanzi kwaye luqulethe i-cellulose, i-hemicellulose kunye ne-lignin.
Iapilkosi Iphezulu kakhulu kwifiber enyibilikayo, ebalulekileyo ekugcineni iswekile yegazi esempilweni kunye namanqanaba e-cholesterol.
Ifayibha ilibazisa ukuhamba kokutya kwindlela yokugaya kwaye ityisa iibhaktheriya eziluncedo zamathumbu. I-gut microbiome esempilweni yehlisa umngcipheko wokutyeba.
Iphezulu kwi-potassium
yeapilkosiIphezulu kwi-potassium, iminerali ekwasebenza njenge-electrolyte. Inoxanduva lokuthumela imiqondiso ye-nerve emzimbeni kunye nokulawula ukucutha kwemisipha kunye nokulinganisela kwamanzi.
iiapilkosi ezimbini (i-70 grams) inika i-181 mg ye-potassium. Ekubeni i-potassium isebenza kunye ne-sodium ukugcina ibhalansi yamanzi, ukutya okwaneleyo kunceda ukuthintela ukuqunjelwa kunye nokugcina uxinzelelo lwegazi olunempilo.
Inophawu lokunyakamisa
Njengeziqhamo ezininzi, I-aprikothiIkwaphezulu ngokwendalo kumxholo wamanzi, onceda ukulawula uxinzelelo lwegazi, ubushushu bomzimba, impilo edibeneyo kunye nesantya sentliziyo.
165 ikomityi (XNUMX grams) iiapilkosi ezintsha ezisikiwe, ibonelela malunga ne-2/3 yekomityi (142 ml) yamanzi.
Ekubeni abantu abaninzi bengaseli manzi aneleyo, ukutya iziqhamo ezitsha kunceda ukuhlangabezana neemfuno zemihla ngemihla. Ukuba uphelelwe ngamanzi emzimbeni, umthamo wegazi lakho uyehla, nto leyo enyanzela intliziyo ukuba isebenze nzima ukumpompa igazi.
ukutya iiapilkosiInceda ukuhlawulela ukulahlekelwa kwamanzi kunye ne-electrolyte emva kokuzivocavoca, kuba esi siqhamo sinomlinganiselo omhle wamanzi kunye ne-potassium.
Ikhusela isibindi
enye idatha I-aprikothiibonisa ukuba inokunceda ukukhusela isibindi kuxinzelelo lwe-oxidative. Ngokophando, oku kungenxa yesiqulatho esiphezulu se-antioxidant.
Inganceda ukunyanga isifo seswekile
IapilkosiIphantsi kakhulu kwiikhalori kunye ne-carbohydrates (isiqhamo esinye sineekhalori ezili-17 kuphela kunye ne-4 grams ye-carbohydrates), ebalulekileyo kwisifo seswekile. Inokuba yinxalenye yokutya kwesifo seswekile. Umxholo wayo wefiber ulawula amanqanaba eswekile yegazi.
Iapilkosiinesalathiso se-glycemic ephantsi - oku kuthetha ukuba inefuthe elihlala njalo kumanqanaba eswekile yegazi kwaye ayinyusi amanqanaba ngokukhawuleza. Isiqhamo sikwatyebile kwivithamin E, esebenza njenge-antioxidant ephucula amanqanaba eswekile yegazi.
Inceda ukunciphisa umzimba
Ifayibha ikugcina ugcwele ixesha elide kwaye inegalelo ekulahlekeni kobunzima obusempilweni. IapilkosiIzakhamzimba ezikwipayinapile zivuselela iiseli ezithile zengqondo (ezibizwa ngokuba zii-tanycytes) ezenza uzive uhluthi kwaye zilawule umdla wokutya.
Isiqhamo sinokunyusa i-metabolism kwaye ekugqibeleni sincede ukunciphisa umzimba.
Yomeleza impilo yamathambo
Iapilkosikubalulekile kuphuhliso lwamathambo kunye nempilo calcium Ikwatyebile ngokwemiqathango Okubaluleke ngakumbi, i-potassium nayo ibalulekile ekufunxeni ngokufanelekileyo kunye nokusabalalisa i-calcium - kunye I-aprikothi Ikwatyebile kwi potassium.
Uphononongo lukwabonisa ukuba iiapilkosi ziyakwazi ukubuyisela ukulahleka kwamathambo kwaye zide zitshintshe imetabolism yamathambo kumabhinqa asemva kokuyeka ukuya exesheni.
Isebenza kwizifo zokuphefumula
Isifuba, umkhuhlane kunye nomkhuhlane zizifo zokuphefumla. Uphando lwe-asthma luye lwaseka ubudlelwane obuphambeneyo phakathi kwe-flavonoids kunye neempawu ze-asthma.
IapilkosiI-Vitamin E idlala indima apha. Isebenza njenge-antioxidant kwaye ilwa neeradicals zamahhala. Le nkqubo iqinisa ukukhuseleka, ikhusela iingxaki ezinjengomkhuhlane kunye nomkhuhlane.
Iapilkosi ikwatyebile kwi-beta-carotene, enceda ukunyanga umkhuhlane.
kuphucula ukujikeleza kwegazi
Isiqhamo siqulethe i-iron eninzi, enceda ekuthuthweni kwe-oksijini egazini kunye nokuphucula ukujikeleza kwegazi. ukutya iiapilkosiikwenza uzive unamandla.
Iinzuzo zeApricot kuLusu
ukutya iiapilkosi Iluncedo eluswini. Oyena nobangela wemibimbi kunye nomonakalo wolusu zizinto zokusingqongileyo ezifana nelanga, ungcoliseko kunye nomsi wecuba.
Uphando lubonisa unxibelelwano oluthe ngqo phakathi kokuvezwa kwi-ultraviolet (UV) ukukhanya, ukutshiswa lilanga, kunye nomngcipheko we-melanoma, uhlobo olubulalayo lomhlaza wolusu.
IapilkosiIi-Antioxidants eluswini zilwa nomonakalo wolusu.
Iivithamini C kunye ne-E, zombini ezifumaneka kwesi siqhamo, zibonelela ngeenzuzo ezininzi eluswini. Ngokukodwa, i-vitamin C inika ukhuseleko kumonakalo we-UV kunye nokungcola kwendalo ngokungathathi hlangothi kwama-radicals amahhala.
Ukongeza, inika ukuqina kwesikhumba collagen Ikwanceda ekwenzeni imibimbi kwaye ikhusela imibimbi.
IapilkosiIbeta carotene, esinye isakhamzimba esifumaneka kumsedare, siyakhusela ekutshisweni lilanga.
Iinzuzo zeNwele zeApricot
ioli yeapilkosiI-Vitamin E equlethwe kuyo ixhasa ukukhula kweenwele ezinempilo kwaye ikhusela ukulahleka kweenwele. Le vithamini, idibene ne-fatty acids, isebenza njengento yokukhusela, ikhusela umonakalo kwi-radicals yamahhala.
ioli yeapilkosiIqulethe iivithamini A kunye no-E ezixhasa impilo yolusu kunye nokulungisa. Ngoko ke, i-scalp eyomileyo, PsoriasisLiyeza elimnandi lasekhaya kwiingxaki ezifana ne-dandruff kunye ne-eczema.
Isetyenziswa Njani kwaye Isetyenziswa Phi Iapilkosi?
Zombini zintsha kwaye zomile I-aprikothi Yisnack ekhawulezayo kwaye emnandi. Ungasebenzisa esi siqhamo simnandi kwiintlobo ezahlukeneyo zokutya:
– Ityiwa ngokutsha njengesnack.
– Yongezwa kwiyogathi kunye neesaladi zeziqhamo njengoko zisikiwe.
– IJam kunye nokutya okunkonkxiweyo kwenziwe.
– Yongezwa kwiidessert ezifana neepayi, iikeyiki kunye neepastries.
– Ingasetyenziswa endaweni yeepesika kunye neeplums kwizimuncumuncu.
Ngenxa yoko;
Iapilkosi Sisiqhamo esimnandi esigcwele iivithamini, i-fiber kunye ne-antioxidants. Iluncedo kumehlo, ulusu kunye namathumbu. Inokudliwa ngokutsha okanye yomisiwe, yongezwe kwi-yogurt kunye neesaladi zeziqhamo.
Amanqaku ekufanele uwafunde
