Izinzuzo kanye Nokulimala Kwe-apula - Inani Lomsoco Lama-apula

I-Apple ingenye yezithelo ezisetshenziswa kakhulu emhlabeni. Ucwaningo lwembule izinto eziningi mayelana nezinzuzo zama-apula. Ukudla ama-apula kuvikela izifo zenhliziyo, kuvimbela umdlavuza, kuhle emathanjeni futhi kulwisane nesifuba somoya.

Kuyisithelo sesihlahla samahhabhula (i-Malus domestica), esisuka e-Asia Emaphakathi futhi sitshala emhlabeni wonke. Inothile nge-fiber, uvithamini C kanye nama-antioxidants ahlukahlukene. Kubuye kube isithelo esigcwalisa kakhulu, njengoba sinama-calories aphansi. Inezinzuzo eziningi zesikhumba nezinwele.

Ama-apula adliwa ngekhasi noma ngaphandle kwalo. Ibuye isetshenziswe ekuphekeni okuhlukahlukene, amajusi neziphuzo. Kunezinhlobo zama-apula ezinemibala ehlukene nokubukeka.

Mangaki amakhalori ku-apula?

usayizi ophakathi elma Inama-calories angu-95. Amandla ayo amaningi avela kuma-carbohydrate. 

Inani Lomsoco Le-apula

Inani lokudla okunomsoco le-apula eliphakathi limi kanje:

• Amakhalori: 95
• Ama-carbohydrate: 25 g
• I-fiber: 4 amagremu
• I-Vitamin C: 14% we-RDI.
• I-Potassium: 6% we-RDI.
• I-Vitamin K: 5% we-RDI.
• I-Manganese, ithusi, amavithamini A, E, B1, B2 no-B6: ngaphansi kuka-4% we-RDI.

Inani lama-carbohydrate e-apula

I-apula, equkethe ikakhulukazi ama-carbohydrate namanzi; njenge-fructose, i-sucrose, ne-glucose ushukela olula ecebile ngokwemibandela Naphezu kokuqukethwe kwayo okuphezulu kwama-carbohydrate noshukela, inkomba ye-glycemic iphansi. Inenkomba ye-glycemic amanani asuka ku-29 kuye ku-44. Ukudla okunenkomba ephansi ye-glycemic, njengama-apula, kuhle ezifweni eziningi ngokunikeza ukulawula ushukela wegazi.

Okuqukethwe kwe-fiber ye-apula

Usayizi omaphakathi, ocebile ngefiber I-apula iqukethe cishe amagremu angu-4 we-fiber. Okunye kokuqukethwe kwefayibha kuqukethe kokubili imicu engancibilikiyo nencibilikayo. I-soluble fiber inenzuzo empilweni ngomphumela wayo kuma-bacteria anenzuzo emathunjini. I-Fiber ihlinzeka ngokusutha futhi isiza ekunciphiseni isisindo, kuyilapho yehlisa ushukela wegazi futhi ithuthukisa umsebenzi wohlelo lokugaya ukudla.

Amavithamini namaminerali ku-apula

I-apula iqukethe amavithamini namaminerali amaningi. Amavithamini namaminerali amaningi kakhulu esithelweni yilezi:

• I-vitamin C: Futhi ibizwa ngokuthi i-ascorbic acid I-vitamin CKuyi-antioxidant evame ukutholakala ezithelweni. Inemisebenzi eminingi ebalulekile emzimbeni.

• I-Potassium: Lena imineral eyinhloko esithelweni. Phezulu i-potassium Ukuthathwa kwayo kunenzuzo empilweni yenhliziyo.

Izinhlanganisela zezitshalo ezitholakala kuma-apula

Ama-apula aphakeme kuma-antioxidants ahlukahlukene, anezinzuzo eziningi zezempilo. Izici zayo eziyinhloko yilezi:

• I-Quercetin: I-Quercetin etholakala kokunye ukudla kwezitshalo ine-anti-inflammatory, anti-viral, anti-cancer kanye nemiphumela eqeda ukucindezeleka.

• I-Catechin: I-Catechin, i-antioxidant yemvelo etiyeni eliluhlaza inala. Kuye kwaboniswa ukuthuthukisa ukusebenza kobuchopho nemisipha ezifundweni zezilwane.

• I-Chlorogenic acid: I-chlorogenic acid esekhofini yehlisa ushukela wegazi futhi isiza ukwehla kwesisindo.

Izinzuzo Apple

• Iwumthombo ocebile wezakhi

Izinzuzo zama-apula zitholakala kuma-organic compounds. Icebile kuma-phytonutrients nama-flavonoid afana ne-quercetin, i-phloridzin, i-epicatechin, nezinye izinhlanganisela ezihlukahlukene ze-polyphenolic.

I-Apple icebile polyphenol umthombo. Ukuze uthole izinzuzo ze-apula, yidle ngesikhumba. Ingxenye ye-fiber kanye neningi lama-polyphenols atholakala emakhasini.

• Ivikela ezifweni zenhliziyo

I-apula livikela ezifweni zenhliziyo. Ngoba iqukethe i-fiber encibilikayo, eyehlisa izinga le-cholesterol egazini. Futhi iqukethe ama-polyphenols anemiphumela ye-antioxidant. Enye yalezi polyphenols iyi-flavonoid ebizwa ngokuthi i-epicatechin, eyehlisa umfutho wegazi. Ama-Flavonoids anciphisa ingozi yokushaywa unhlangothi ngo-20%.

Ama-Flavonoid nawo anciphisa umfutho wegazi, anciphisa i-LDL oxidation. Ngakho, kuvimbela izifo zenhliziyo.

• Ivikela kushukela

Ucwaningo lukhombisa ukuthi ukudla ama-apula kuvikela isifo sikashukela esaziwa nge-Type 2 diabetes. Ngisho nokudla ama-apula ambalwa nje ngesonto kunomphumela ovikelayo.

• Yondla amagciwane amathumbu

I-apula, i-prebiotic Iqukethe i-pectin, uhlobo lwefiber esebenza njenge-a I-Pectin inika amagciwane amahle emathunjini. Ngesikhathi sokugaya, amathumbu amancane awakwazi ukumunca i-fiber. Kunalokho, iya emathunjini amakhulu, lapho izokhuthaza ukukhula kwamabhaktheriya amahle. Ngesikhathi esifanayo, iphenduka ibe ezinye izinhlanganisela ezizuzisayo ezibuyela kuzo zonke izingxenye zomzimba.

• Ivimbela umdlavuza

Izinzuzo zama-apula zisukela ekuvimbeleni umdlavuza. Ucwaningo luye lwabonisa ukuthi ivimbela umdlavuza. Ocwaningweni lwabesifazane, labo abadla ama-apula babenezinga eliphansi lokufa ngenxa yomdlavuza. I-antioxidant ne-anti-inflammatory effects ye-apula inciphisa ingozi yomdlavuza.

• Ilwa nesifuba somoya

Ngokucebile ngama-antioxidants, ama-apula avikela amaphaphu emonakalweni we-oxidative. Abadla ama-apula banengozi ephansi yokuthola isifuba somoya. Ekhasini lesithelo i-quercetin Iqukethe i-flavonoid ebizwa ngokuthi i-flavonoid esiza ukulawula amasosha omzimba futhi inciphise ukuvuvukala. Lokhu kuthinta kahle isifuba somoya kanye nokungezwani komzimba.

• Kuyazuzisa amathambo

Yidla izithelokwandisa ukuminyana kwamathambo. Ngoba ama-antioxidant kanye nama-anti-inflammatory compounds esithelweni akhulisa ukushuba kwamathambo namandla. Esinye salezi zithelo i-apula. Abadla ama-apula balahlekelwa i-calcium encane emizimbeni yabo. I-calcium iyiminerali ebaluleke kakhulu empilweni yamathambo.

• Ivikela isisu emiphumeleni emibi yezidakamizwa

Imithi yobuhlungu ilimaza ulwelwesi lwesisu. I-apula elomisiwe ikakhulukazi livikela amangqamuzana esisu ezilonda ezingase zenzeke ngenxa yamaphilisi ezinhlungu. I-Chlorogenic acid ne-catechin yizinhlanganisela ezimbili eziwusizo ezihlinzeka ngezinzuzo zama-apula.

• Ivikela ubuchopho ekugugeni

I-apula, ikakhulukazi uma lidliwa nekhasi, linciphisa ukuwohloka kwengqondo okwenzeka kubantu asebekhulile. Ukugxila kwejusi ye-apula kunciphisa izinhlobo ze-oxygen esebenzayo (ROS) eziyingozi zobuchopho. Ngakho, ivimbela ingqondo ekuhlehleni. Kuyasiza futhi ukugcina i-acetylcholine, eyehla ngokukhula. Izinga le-acetylcholine eliphansi Isifo i-Alzheimer'syisizathu.

• kuhle ukugaya

I-fiber equkethwe e-apula isiza inqubo yokugaya ukuthi iqhubeke ngendlela yayo evamile. Ukudla ama-apula njalo kukhuthaza ukuphuma kwamathumbu. Ivimbela ukuqunjelwa kanye nezifo ezihlukahlukene zesisu. I-fiber etholakala kuma-apula yengeza inqwaba esitulweni futhi ivumela ukudla kudlule emgudwini wokugaya ukudla kahle. Ukudla ama-apula njalo kuvimbela isifo sohudo. 

• Ithuthukisa izinkinga zokuphefumula

Enye yezinzuzo ze-apula ukuthi ivikela isimiso sokuphefumula ekuvuvukeni. Njengoba kushiwo ngenhla, ivimbela isifuba somoya. I-Apple inamandla amakhulu okulwa nokuvuvukala. Ukudla ama-apula amahlanu noma ngaphezulu ngeviki kuthuthukisa ukusebenza kwamaphaphu.

• Ivikela ku-cataract disease

Ama-apula anothe ngama-antioxidants anciphisa umphumela wama-radicals wamahhala embonweni. Ama-Antioxidants anciphisa ingozi yokuthuthukisa i-cataract.

Izinzuzo ze-apula lesikhumba

• Ukunika ukukhanya esikhumbeni kungenye yezinzuzo zama-apula.
• Isusa amabala obudala nemibimbi, okuyizimpawu zokuguga ngaphambi kwesikhathi.
• Kuyasiza ukuthi isikhumba sibukeke sisincane.
• Ikhipha amangqamuzana esikhumba afile.
• Isiza ukwelapha izinduna.
• Inciphisa ukubonakala kwemibuthano emnyama ngaphansi kwamehlo.
• Ithambisa isikhumba.

Izinzuzo ze-apula zezinwele

• I-apula eluhlaza ikhuthaza ukukhula kwezinwele.
• Ivimbela ukulahlekelwa izinwele.
• Ivikela impilo yesikhumba sekhanda.
• Yehlisa inkwethu.
• Kwenza izinwele zikhanye.

Izinzuzo Apple Peel

Ubuwazi yini ukuthi ikhasi le-apula, eliyisithelo esibalulekile ngokomsoco, linomsoco njengenyama yalo? Ikhasi le-apula linikeza isikhumba, izinwele kanye nezinzuzo zezempilo ngezindlela eziningi. 

• Ikhasi le-apula liyisitolo sokudla

Ikhasi le-apula liyinqolobane yemisoco. Uma ususa ikhasi ngenkathi udla i-apula, ngeke uzuze ekubalukeni kwangempela komsoco kwesithelo. Inani lokudla okunomsoco lekhasi le-apula elingu-1 eliphakathi limi kanje:

• Amakhalori: 18 kilojoule
• Amafutha agcwele: 0g
• Amafutha e-Trans: 0 g
• Amafutha e-Polyunsaturated: 0 g
• Amafutha e-monounsaturated: 0 g
• I-Cholesterol: 0 mg
• I-Sodium: 0mg
• I-Potassium: 25mg 
• Ingqikithi yama-carbohydrate: 1 amagremu
• I-fiber: 2 amagremu
• Amaprotheni: <1 igremu
• I-Vitamin C - 1%
• I-Vitamin A - 1%

Kukhona futhi amanani amancane amanye amavithamini namaminerali emakhasini ama-apula. Singabala izinzuzo ze-apula ikhasi kanje.

• Ikhasi le-apula liqukethe amavithamini C no-A. I-Vitamin A inhle kakhulu ekuboneni nasekuphileni kwesikhumba. I-Vitamin C iqinisa amasosha omzimba.
• Ikhasi le-apula nalo liqukethe i-vitamin K kanye ne-folate. Ngenxa yokuqukethwe kwe-folate, abesifazane abakhulelwe bayelulekwa ukuthi badle ama-apula ngekhasi labo.
• I-choline etholakala egxolweni iwusizo kakhulu ekwakheni amangqamuzana omzimba amasha.
• I-calcium ne-phosphorus nazo zitholakala emakhasini ama-apula. Lawa maminerali amabili abaluleke kakhulu empilweni yamathambo namazinyo. Futhi inamanani anele e-zinc, i-sodium ne-magnesium.
• Ikhasi le-apula liqukethe i-fiber njengesithelo ngokwaso. I-fiber etholakala emakhasini ayo isesimweni sokuncibilika nesingancibiliki.
• Ivumela izicubu ezinamafutha ukuba zincibilike.
• Kuyazuzisa ukuhamba kwamathumbu.
• Ivikela ezifweni zenhliziyo nasezifweni zokugaya ukudla.
• Yehlisa ingozi yesifo sikashukela.
• Ikhasi le-apula liwumthombo wemvelo wama-antioxidants. Ama-Antioxidants afana ne-phenolic acid nama-flavonoid atholakala ecwecweni le-apula.
• Ilwa namaseli ayingozi adala umdlavuza. Yehlisa ingozi yomdlavuza wesibindi, webele kanye nopopopo.

Ingabe i-Apple Yehlisa Isisindo?

Enye yezinzuzo zama-apula ukuthi ayasiza ukwehlisa isisindo. Singabala izici ezibuthakathaka zesithelo kanje;

• Kuyisithelo esinekhalori ephansi.
• Amanzi aphezulu.
• Ikugcina ugcwele ngenxa yokuqukethwe kwayo i-fiber ephezulu.

Lezi zici zibonisa ukuthi i-apula liyancipha.

Ubungozi be-apula

• I-apula ngokuvamile yisithelo esibekezelelwa kahle. Kodwa-ke, ngenxa yokuthi iqukethe ama-FODMAP, okungama-carbohydrate aziwa ukuthi athinta uhlelo lokugaya ukudla, i-irritable bowel syndrome Kungabangela izinkinga kubantu abane
• Futhi iqukethe i-fructose. Lokhu futhi ukungabekezelelani kwe-fructose Idala izinkinga kubantu abane
• I-Apple ingabangela ukuqunjelwa. 
• Uma ungezwani nanoma yisiphi isithelo se-Rosaceae, njengama-plums, amapheya, amabhilikosi, ama-apula cishe azobangela ukungezwani komzimba nakho. Labo abakulesi simo kufanele baqhelelane nama-apula.

Indlela Yokugcina Ama-apula?

Gcina ama-apula eshalofini lesithelo lesiqandisi ukuze uwagcine esemasha isikhathi eside. Ivamise ukuhlala isha okungenani inyanga.

• Mangaki amahhabhula adliwayo ngosuku?

Ukudla ama-apula amancane angu-2-3 noma i-apula eli-1 eliphakathi ngosuku kuyinani elifanele.

• Kufanele adliwe nini ama-aphula?

Kunconywa ukuthi udle ama-apula ihora eli-1 ngemuva kokudla kwasekuseni noma ihora eli-1 ngemuva kokudla kwasemini.

• Ungakwazi yini ukudla i-apula esiswini esingenalutho?

Ukudla ama-apula esiswini esingenalutho akunconywa ngenxa yenani eliphezulu le-fiber. Ukuwusebenzisa ekuseni kakhulu kungabangela ukuqunjelwa.

Ukufingqa;

I-apula yisithelo esinomsoco. Ivikela ezifweni ezithile. Ukudla ama-apula njalo kuthuthukisa impilo yenhliziyo futhi kunciphisa ingozi yomdlavuza nesifo sikashukela. Ukuwudla ngekhasi kuzokwandisa izinzuzo ze-apula.

Ama-apula angumthombo omuhle wama-antioxidant, i-fiber, amanzi kanye nemisoco ehlukahlukene. Ngokuyigcina igcwele, inciphisa inani lamakholori okufanele athathwe nsuku zonke. Ngakho-ke, kanye nokudla okunempilo nokulinganisela Ukudla ama-apula kusiza ukwehlisa isisindo.

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