Mapindu 10 Othandiza Zaumoyo A Apurikoti, Zakudya Zabwino Ndi Maphikidwe

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Mwasayansi amatchedwa Prunus armeniaca, ma apricot ndi zipatso zogwirizana kwambiri ndi nthanga ndi mapichesi. Zipatso zoterezi ndizofewa - kuchokera mkati ndi kunja ndipo ndi imodzi mwazipatso zosunthika kwambiri. Ma apurikoti amakhala achikasu kapena achikaso okhala ndi kufiyira pang'ono. Zipatso zing'onozing'ono zimadzaza ndi mndandanda wa mchere ndi mavitamini monga vitamini A, vitamini C, vitamini K, vitamini E, potaziyamu, mkuwa, manganese, magnesium, phosphorous ndi niacin ^[1] .

Chitsime chabwino cha ma fiber, ma apricot amatha kuyanika ndikudya kapena amathanso kudyedwa yaiwisi. Amakhala ndi maubwino ambiri azaumoyo, ndiko kuti, kuchiza chimbudzi ndikuchepetsa cholesterol kuti muchepetse kuchepa komanso kupuma ^[ziwiri] .

Ma apurikoti amagwiritsidwa ntchito m'makonzedwe osiyanasiyana monga jamu, timadziti, ndi mafuta a ma jekeseni amagwiritsidwanso ntchito ngati mafuta ofunikira pazinthu zosiyanasiyana zathanzi.

Mtengo Wabwino Wa Apricots

Magalamu 100 a zipatsozi amakhala ndi ma calories 48, 0,39 g mafuta, ndi 0,39 chitsulo. Zakudya zotsalira mu magalamu 100 a apurikoti ndi izi ^[3] :

• 11.12 g chakudya
• 2 g CHIKWANGWANI
• 86.35 g madzi
• 1.4 g mapuloteni
• 13 mg wa calcium
• 10 mg wa magnesium
• 23 mg wa phosphorous
• 259 mg wa potaziyamu
• 1 mg wa sodium

Ubwino Wathanzi Wa Apricots

1. Amathandiza kuchepetsa kudzimbidwa

Apurikoti ali ndi michere yambiri ndipo amapindulitsa matumbo osalala. Anthu omwe ali ndi vuto lodzimbidwa akuti adya ma apricot chifukwa cha mankhwala ake otsekemera ^[4] . Zomwe zili mu apricots zimalimbikitsa timadziti ta m'mimba ndi m'mimba tomwe timathandizira kuyamwa michere komanso kuphwanya chakudyacho, kuti chikhale chosavuta kukonza.

2. Zimasintha thanzi la mtima

Apricots ali ndi fiber zomwe zimathandiza kuchepetsa cholesterol, yomwe imapangitsa mtima wanu kukhala wathanzi. Apricots amachulukitsa cholesterol (HDL) chabwino ndikuchepetsa cholesterol choipa (LDL). Komanso, chipatsocho chili ndi potaziyamu yomwe imasiyanitsa milingo yama electrolyte m'dongosolo ^[5] .

3. Kumalimbikitsa thanzi la mafupa

Zipatso zazing'ono komanso zozungulira zimakhala ndi calcium, iron, mkuwa, manganese ndi phosphorous yochuluka yomwe imafunikira kuti mafupa akule ^[6] . Kudya zipatsozi tsiku ndi tsiku moyenera kumathandiza kupewa kufooka kwa mafupa, kulimbikitsa kukula ndi kukula kwa mafupa, komanso kupewa mikhalidwe yokhudzana ndi msinkhu.

4. Amalimbikitsa kagayidwe kake

Maapurikoti amathandiza kuti thupi lizikhala ndi madzi ambiri chifukwa ali ndi michere iwiri yofunika monga potaziyamu ndi sodium. Mcherewu umasungabe kuchepa kwa thupi m'thupi ndikugawa mphamvu kumadera osiyanasiyana a ziwalo ndi minofu komanso kumapangitsanso kagayidwe kabwino ^[7] .

5. Kuteteza khansa

Apricots amakhala ndi carotenoids ndi mankhwala ena a antioxidant omwe amathandiza kupewa khansa. Izi antioxidants zimateteza kuwonongeka kwakukulu kwaulere kulowa m'thupi ndikuwononga ma cell a khansa ^[8] .

6. Kuchepetsa kunenepa kwa Edzi

Ochepa kwambiri, ma apricot ndi othandiza kuti muchepetse zakudya. CHIKWANGWANI chosasungunuka chomwe chili muma apricots chimapangitsa kuti m'mimba mwanu mukhale nthawi yayitali ndikukhalitsani okhutira, ndikuthandizira kuchepa ^[9] .

7. Amachiritsa malungo

Anthu omwe akudwala malungo amatha kukhala ndi madzi apurikoti chifukwa ali ndi michere yonse yofunikira ndi mavitamini omwe angathandize kuchotsa ziwalo zosiyanasiyana ^[10] . Zotonthoza komanso zoteteza ku ma apricot zimatha kuchepetsa kutupa komanso zimabweretsa mpumulo ku malungo.

8. Kuchulukitsa kuchuluka kwa RBC

Ma apricot ali ndi chitsulo chambiri chomwe chimathandizira kupanga maselo ofiira amwazi. Chitsulo chosakhala cha heme ndi mtundu wachitsulo chomwe chimapezeka mu ma apricot chomwe chimatenga nthawi kuyamwa m'thupi ndipo chimakhala nthawi yayitali, ndipamene mwayi wopewera kuchepa kwa magazi m'thupi ^{[khumi ndi chimodzi]} .

9. Zimasintha masomphenya

Kudya ma apurikoti pafupipafupi kumathandizira kuti muwone bwino, chifukwa chakupezeka kwa vitamini A mu chipatso ^[12] . Zimathandizanso kupewa kutaya masomphenya okhudzana ndi zaka.

10. Amathira madzi m'thupi

Ma electrolyte omwe amapezeka muma apricot amathandizira kwambiri phindu la ma apurikoti. Izi zithandizira kuti madzi azisunthika mthupi lanu komanso kuti thupi lizikhala ndi madzi ambiri. Zimathandizanso kupindika kwa minofu ^[13] .

Maphikidwe Abwino a Apurikoti

1. Saladi ya apurikoti-sipinachi

Zosakaniza ^[14]

• 1 chikho nyemba zakuda, yophika
• 1 chikho chodulidwa apricots
• 1 tsabola wofiira wobiriwira kapena wachikasu, wodula
• 1 scallion, wothira supuni 1 yodulidwa mwatsopano cilantro
• 1 clove adyo, minced
• & frac14 chikho apurikoti timadzi tokoma
• Supuni 2 za maolivi
• Supuni 1 supuni yatsopano ya ginger
• Makapu 4 adatulutsa sipinachi yatsopano

Mayendedwe

• Sakanizani nyemba zakuda, ma apricot, tsabola belu, scallion, cilantro, ndi adyo mu mbale yayikulu.
• Kenako, phatikizani timadzi tokoma, mafuta, viniga wosasa, msuzi wa soya, ndi ginger ndikugwedeza bwino.
• Thirani pa kusakaniza nyemba.
• Phimbani ndi zojambulazo ndi refrigerate kwa maola awiri.
• Onjezani sipinachi ndikusakaniza bwino.

2. Phala la kokonati

Zosakaniza

• O chikho oats
• ⅓ chikho cha mkaka wopanda kokonati
• Mchere wambiri
• ⅓ chikho apricots
• Supuni 1 mtedza
• Supuni 1 supuni ya mapulo

Mayendedwe

• Phatikizani oats, mkaka wa kokonati ndi mchere mu mphika.
• Phimbani ndi refrigerate usiku wonse.
• Pamwamba ndi apricots, mtedza ndi madzi a mapulo.

Zotsatira zoyipa za Apricots

• Amayi apakati ndi oyamwitsa ayenera kupewa kudya apurikoti.
• Kwa anthu ena, zimatha kuyambitsa chifuwa cha m'mimba ^{[khumi ndi zisanu]} .
• Osadya nyemba za apurikoti chifukwa ndi zakupha ndipo zimayambitsa poyizoni.

1. [1]Chang, S. K., Alasalvar, C., & Shahidi, F. (2016). Kuunikanso zipatso zouma: Phytochemicals, antioxidant efficacies, komanso maubwino azaumoyo. Zolemba pa Zakudya Zogwira Ntchito, 21, 113-132.
2. [ziwiri](Adasankhidwa) Alasalvar C., Shahidi F. (2013). Kapangidwe kake, mankhwala amadzimadzi, komanso thanzi la zipatso zowuma: mwachidule. Zipatso zouma: Phytochemicals ndi zotsatira zathanzi, 1-19.
3. [3]Slavin, J. L., & Lloyd, B. (2012). Zaumoyo zipatso ndi ndiwo zamasamba. Kupita patsogolo pakudya, 3 (4), 506-516.
4. [4]Skinner, M., & Hunter, D. (Mkonzi.). (2013). Bioactives mu zipatso: maubwino azaumoyo ndi zakudya zogwira ntchito. Wiley-Blackwell.
5. [5]Zeb, A., & Mehmood, S. (2004). Ntchito Zaumoyo. Pakistan Journal of Nutrition, 3 (3), 199-204.
6. [6]Van Duyn, M.A S., & Pivonka, E. (2000). Chidule cha maubwino azaumoyo omwe amadya zipatso ndi ndiwo zamasamba kwa akatswiri azakudya: zolemba zosankhidwa. Zolemba za American Dietetic Association, 100 (12), 1511-1521.
7. [7]Leccese, A., Bartolini, S., & Viti, R. (2008). Kuchuluka kwa antioxidant mphamvu ndi phenolics zili mu apricots atsopano. Acta alimentaria, 37 (1), 65-76.
8. [8]Dutta, D., Chaudhuri, U. R., & Chakraborty, R. (2005). Kapangidwe, maubwino azaumoyo, katundu wa antioxidant ndikukonza ndi kusunga ma carotenoids. African Journal ya Biotechnology, 4 (13).
9. [9]Campbell, O. E., & Padilla-Zakour, O. I. (2013). Phenolic ndi carotenoid wopangidwa ndi mapichesi amzitini (Prunus persica) ndi ma apricot (Prunus armeniaca) omwe amakhudzidwa ndimitundu yosiyanasiyana. Kafukufuku wazakudya padziko lonse lapansi, 54 (1), 448-455.
10. [10]Leccese, A., Bartolini, S., & Viti, R. (2007). Mphamvu zonse za antioxidant ndi phenolics mu zipatso za apurikoti. International Journal of Fruit Science, 7 (2), 3-16.
11. [khumi ndi chimodzi]Kader, A. A., Perkins-Veazie, P., & Lester, G. E. (2004). Makhalidwe Abwino ndi Kufunika Kwake ku Thanzi Labwino. Kusungitsa Zipatso, Masamba, ndi Florist ndi Malo Ogulitsa Ana, 166.
12. [12]Johnson, E. J. (2002). Udindo wa carotenoids muumoyo wamunthu. Chakudya chamagulu azachipatala, 5 (2), 56-65.
13. [13]Tian, ​​H., Zhang, H., Zhan, P., & Tian, ​​F. (2011). Kapangidwe kake ndi antioxidant ndi maantimicrobial ntchito za maapulosi oyera amondi (Amygdalus communis L.) mafuta. Magazini aku Europe a lipid science ndi ukadaulo, 113 (9), 1138-1144.
14. [14]KudyaWell. (nd). Maphikidwe A Apricot Oyenera [blog positi]. Kuchokera ku, http://www.eatingwell.com/recipes/19191/ingredients/fruit/apricot/?page=3
15. [khumi ndi zisanu]Schmitzer, V., Slatnar, A., Mikulic ‐ Petkovsek, M., Veberic, R., Krska, B., & Stampar, F. (2011). Kuyerekeza kuyerekezera kwama metabolites oyambira ndi sekondale m'mapurikoti (Prunus armeniaca L.) ma cultivars. Zolemba za Science of Food and Agriculture, 91 (5), 860-866.

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