Okuqukethwe kwe-athikili
amabhilikosi ( UPrunus armeniaca ) izithelo zamatsheungomunye wabo. Iyindilinga, iphuzi kanye nombala osawolintshi, incane kunepentshisi.
Ngokwesayensi ibizwa nge-Prunus armeniaca ibhilikosiigcwele izakhamzimba. I-Vitamin A esithelweni ithuthukisa impilo yamehlo kanye nokuzivikela komzimba, kuyilapho i-fiber okuqukethwe kwayo ivikela impilo yokugaya. I-fibre ilungele inhliziyo ngokulawula umfutho wegazi kanye namazinga e-cholesterol.
Ama-antioxidant ahlukahlukene akhona esithelweni alwa nokuvuvukala futhi athuthukisa impilo yesikhumba nezinwele.
Esihlokweni esithi "lisho ukuthini ibhilikosi", "mangaki amakhalori kubhilikosi", "izakhiwo zebhilikosi", "inani levithamini lebhilikosi" futhi "izinzuzo zamabhilikosi ulwazi luzonikezwa.
Ibhilikosi Nutritional Value kanye Amakhalori
izithelo zebhilikosiInomsoco kakhulu futhi iqukethe amavithamini namaminerali amaningi abalulekile. 2 fresh ibhilikosi Inokuqukethwe komsoco okulandelayo:
Amakhalori: 34
Ama-carbohydrate: 8 g
Amaprotheni: 1 gram
Amafutha: 0,27 amagremu
I-fiber: 1,5 amagremu
I-Vitamin A: 8% Wenani Lansuku zonke (DV)
I-Vitamin C: 8% we-DV
I-Vitamin E: 4% we-DV
I-Potassium: 4% we-DV
Futhi, lesi sithelo siwumthombo omuhle we-beta carotene, okungama-antioxidants anamandla asiza ukulwa nama-radicals mahhala emzimbeni wethu. i-lutein ne-zeaxanthin umthombo.
Ngoba ikhasi liqukethe i-fiber nezakhamzimba eziningi ibhilikosiKungcono ukuwadla namagobolondo awo.
Yiziphi Izinzuzo Zebhilikosi?
Iphezulu kuma-antioxidants
Amavithamini we-apricot isici; Iwumthombo wama-antioxidants amaningi abalulekile, okuhlanganisa amavithamini A, C, no-E. Ngaphezu kwalokho i-beta-carotene Iqukethe.
Ngaphezu kwalokho, okuthiwa ama-flavonoid ayaziwa ukuthi avikela izifo, kuhlanganise nesifo sikashukela nesifo senhliziyo. polyphenol iqukethe amazinga aphezulu Antioxidants.
Ama-flavonoid amakhulu atholakala kulesi sithelo yilawa; i-chlorogenic acid, i-catechin ne-quercetin.
Lezi zinhlanganisela zisebenza ukuze zinciphise ama-radicals mahhala, izinhlanganisela eziyingozi ezilimaza amangqamuzana futhi zibangele ukucindezeleka kwe-oxidative. Ukucindezeleka kwe-oxidative kubangela izifo eziningi ezingapheli ezifana nokukhuluphala kanye nesifo senhliziyo.
Yehlisa ukuvuvukala
Ukuvuvukala empeleni kuyimpendulo evamile ngokuphelele ebangelwa amasosha omzimba ukuze avikele abahlaseli bangaphandle futhi avikele umzimba ekulimaleni.
Ngakolunye uhlangothi, ukuvuvukala okungamahlalakhona kungadala umonakalo omkhulu emzimbeni, kubangele izifo ezinjengesifo senhliziyo, isifo sikashukela, nesifo samathambo.
Olunye ucwaningo ibhilikosiIthole ukuthi i-sage ingaba nezakhiwo ezinamandla zokulwa nokuvuvukala ukusiza ukuvikela ezifweni.
ikakhulukazi i-apricot kernel Kukholakala ukuthi iyasebenza ekudambiseni ukuvuvukala. Ocwaningweni lwezilwane, amagundane uwoyela we-apricot kernel Ukunikeza imifino kwasiza ekuvikeleni i-ulcerative colitis, uhlobo lwesifo samathumbu esivuvukalayo.
Okunye ukudla okulwa nokuvuvukala kuhlanganisa imifino enamahlamvu aluhlaza, ubhontshisi, i-broccoli, ama-blueberries, nophayinaphu.
Kuwusizo empilweni yamehlo
amabhilikosiInezinhlanganisela eziningi ezibalulekile empilweni yamehlo, okuhlanganisa amavithamini A no-E.
Uvithamini A udlala indima ebalulekile ekuvimbeleni ubumpumputhe ebusuku, isimo esibangelwa ukuntuleka kombala okhanyayo emehlweni, kuyilapho uvithamini E eyisivikelo esincibilika emafutheni esisebenza ngempumelelo ekuvikeleni amehlo ekulimaleni okuqondile kwama-radicals mahhala.
I-Beta carotene, enikeza isithelo umbala waso ophuzi-wolintshi, isebenza njengesandulela sikavithamini A, okusho ukuthi umzimba ungasiguqula sibe yile vithamini.
Amanye ama-carotenoid atholakala esithelweni yi-lutein ne-zeaxanthin. Lawa ma-carotenoid, atholakala ku-retina yamehlo, avikela ekucindezelekeni kwe-oxidative.
Inenzuzo emathunjini
Lesi sithelo esimnandi sinenzuzo emathunjini. Inkomishi eyodwa (165 grams) yamabhilikosi asikiwe Iqukethe amagremu angu-3.3 we-fiber. Imicu yomibili iyancibilika futhi ayincibiliki.
Uhlobo oluncibilikayo luncibilika emanzini futhi luqukethe i-pectin, izinsini, namaketango amade kashukela abizwa nge-polysaccharides, kuyilapho uhlobo olungancibiliki lungenakuncibilika emanzini futhi luqukethe i-cellulose, i-hemicellulose, ne-lignin.
amabhilikosi Iphezulu kakhulu ku-fiber encibilikayo, ebalulekile ekugcineni ushukela wegazi onempilo kanye namazinga e-cholesterol.
I-fiber ibambezela ukuhamba kokudla emgudwini wokugaya ukudla futhi iphakele amagciwane atholakala emathunjini. I-gut microbiome enempilo yehlisa ingozi yokukhuluphala.
I-potassium ephezulu
kwe-apricotIphezulu ku-potassium, i-mineral esebenza njenge-electrolyte. Inesibopho sokuthumela amasignali ezinzwa emzimbeni kanye nokulawula ukufinyela kwemisipha kanye nebhalansi yoketshezi.
amabhilikosi amabili (70 amagremu) inikeza 181 mg potassium. Njengoba i-potassium isebenza ngokubambisana ne-sodium ukuze kugcinwe ibhalansi yoketshezi, ukudla okwanele kusiza ukuvimbela ukuqunjelwa nokugcina umfutho wegazi onempilo.
Inesici sokuswakama
Njengezithelo eziningi, ibhilikosiFuthi ngokwemvelo inamanzi amaningi, okusiza ukulawula umfutho wegazi, izinga lokushisa lomzimba, impilo yamalunga kanye nokushaya kwenhliziyo.
165 inkomishi (XNUMX amagremu) ama-apricot amasha aqoshiwe, inikeza cishe inkomishi engu-2/3 (142 ml) yamanzi.
Njengoba abantu abaningi bengawaphuzi amanzi anele, ukudla izithelo ezintsha kuyasiza ekuhlangabezaneni nemfuneko yansuku zonke. Uma uphelelwe amanzi emzimbeni, umthamo wegazi lakho uyehla, okuphoqa inhliziyo ukuthi isebenze kanzima ukumpompa igazi.
ukudla amabhilikosiKuyasiza ukunxephezela ukulahlekelwa kokubili kwamanzi nama-electrolyte ngemva kokuzivocavoca, ngoba lesi sithelo sinenani elihle lamanzi ne-potassium.
Ivikela isibindi
idatha ethile ibhilikosikubonisa ukuthi kungasiza ukuvikela isibindi ekucindezelekeni kwe-oxidative. Ngokocwaningo, lokhu kungenxa yokuqukethwe okuphezulu kwe-antioxidant yesithelo.
Kungasiza ukwelapha isifo sikashukela
amabhilikosiIphansi kakhulu ngamakhalori nama-carbohydrate (isithelo esisodwa siqukethe amakholori angu-17 kuphela namagremu angu-4 we-carbohydrates), okubalulekile kwabanesifo sikashukela. Kungaba yingxenye yokudla kwesifo sikashukela. I-fiber yayo ilawula amazinga kashukela egazini.
amabhilikosiinenkomba ye-glycemic ephansi - okusho ukuthi inomphumela ohlala njalo emazingeni kashukela egazini futhi ayikhuphuli amazinga ngokushesha kakhulu. Isithelo sinothe ngovithamini E, osebenza njenge-antioxidant ethuthukisa amazinga kashukela egazini.
Isiza ukunciphisa umzimba
I-fiber ikugcina ugcwele isikhathi eside futhi inomthelela ekwehleni kwesisindo esinempilo. amabhilikosiIzakhi zikaphayinaphu zishukumisa amangqamuzana athile obuchopho (abizwa ngokuthi ama-tanycyte) akwenza uzizwe ugcwele futhi alawule isifiso sokudla.
Izithelo zingase futhi zithuthukise imetabolism futhi ekugcineni zisize ukulahlekelwa isisindo.
Iqinisa impilo yamathambo
amabhilikosikubalulekile ekuthuthukiseni amathambo nempilo i-calcium Icebile futhi ngokwemibandela Okubaluleke nakakhulu, i-potassium nayo ibalulekile ekumunceni kahle nasekusabalaliseni i-calcium - kanye ibhilikosi Icebile futhi nge-potassium.
Ucwaningo luphinde lubonise ukuthi amabhilikosi angakwazi ukuguqula ukulahleka kwamathambo futhi aguqule ngisho nokugayeka kokudla kwamathambo kwabesifazane abangemva kokuya esikhathini.
Isebenza ezifweni zokuphefumula
Isifuba somoya, umkhuhlane kanye nomkhuhlane yizifo zokuphefumula. Ucwaningo ngesifuba somoya selusungule ubudlelwano obuphambene phakathi kwe-flavonoids nezimpawu zesifuba somoya.
amabhilikosiI-Vitamin E idlala indima lapha. Isebenza njenge-antioxidant futhi ilwa nama-radicals mahhala. Le nqubo iqinisa amasosha omzimba, ivimbela izinkinga ezinjengomkhuhlane nomkhuhlane.
amabhilikosi icebile futhi nge-beta-carotene, esiza ekwelapheni umkhuhlane.
kuthuthukisa ukujikeleza kwegazi
Isithelo siqukethe insimbi eningi, esiza ekuthuthweni komoya-mpilo egazini futhi ithuthukise nokujikeleza kwegazi. ukudla amabhilikosiikwenza uzizwe unomdlandla.
Izinzuzo Ibhilikosi for Skin
ukudla amabhilikosi Kuyasiza esikhumbeni. Izimbangela eziyinhloko zokushwabana nokulimala kwesikhumba yizici zemvelo ezifana nelanga, ukungcola kanye nentuthu kagwayi.
Ucwaningo lubonisa ukuxhumana okuqondile phakathi kokuchayeka ekukhanyeni kwe-ultraviolet (UV), ukushiswa yilanga, kanye nobungozi be-melanoma, uhlobo olubulalayo lomdlavuza wesikhumba.
amabhilikosiAma-Antioxidants esikhumbeni alwa nokunye kwalokhu kulimala kwesikhumba.
Amavithamini C no-E, womabili atholakala kulesi sithelo, anikeza izinzuzo eziningi esikhumbeni. Ikakhulukazi, i-vitamin C inikeza isivikelo emonakalweni we-UV kanye nokungcola kwemvelo ngokuqeda ama-radicals mahhala.
Ngaphezu kwalokho, kunikeza ukunwebeka esikhumbeni i-collagen Kuyasiza futhi ekwakhekeni kwemibimbi futhi kuvimbele imibimbi.
amabhilikosiI-Beta carotene, esinye isakhamzimba esitholakala kumsedari, sinikeza isivikelo ekushisweni yilanga.
Izinzuzo zezinwele ze-Apricot
amafutha amabhilikosiI-Vitamin E equkethwe kuyo isekela ukukhula kwezinwele ezinempilo futhi ivimbele ukuqothuka kwezinwele. Le vithamini, ihlangene nama-fatty acids, isebenza njengesilondolozi, ivimbela ukulimala okuvela kuma-radicals mahhala.
amafutha amabhilikosiIqukethe amavithamini A no-E asekela impilo yesikhumba nokulungisa. Ngakho-ke, isikhumba sekhanda esomile, psoriasisKuyikhambi elihle lasekhaya lezinkinga ezinjenge-dandruff ne-eczema.
I-Apricot Isetshenziswa Kanjani Futhi Kuphi?
Kokubili kusha nokomile ibhilikosi Kuwukudla okulula okusheshayo nokumnandi. Ungasebenzisa lesi sithelo esiphundu ngezindlela ezahlukene zokudla:
- Kudliwa kusanda kudla.
– Ifakwa ku-yoghurt kanye namasaladi ezithelo njengoba isikiwe.
– Ujamu nokudla okusemathinini kwenziwa.
– Yengezwa kuma-dessert njengophaya, amakhekhe namakhekhe.
- Ingasetshenziswa esikhundleni samapentshisi nama-plums kuma-dessert.
Ngenxa yalokho;
amabhilikosi Kuyisithelo esimnandi esigcwele amavithamini, i-fiber kanye nama-antioxidants. Inenzuzo emehlweni, isikhumba kanye namathumbu. Ingadliwa isanda noma yomisiwe, yengezwe ku-yogurt namasaladi ezithelo.
Imibhalo Okufanele Uyifunde
