Maapulo: Zopindulitsa Zaumoyo, Zowopsa & Maphikidwe

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Ambiri aife tikudziwa bwino mwambi wakale wachi Welsh 'Apulo tsiku limasunga dokotala' '. Maapulo ali ndi maubwino angapo azaumoyo omwe amapangitsa kuti ukhale umodzi wa zipatso zomwe zimadyedwa kwambiri padziko lapansi.

Maapulo ali ndi ma antioxidants ambiri ndi flavonoids omwe amachepetsa chiopsezo chokhala ndi khansa, matenda amtima, ndi matenda ashuga ^[1] .

Mtengo Wa Maapulo

100 g maapulo ali ndi mphamvu 54 kcal ndipo mulinso

• Mapuloteni a 0.41 g
• 14.05 g chakudya
• 2.1 g ulusi
• 10.33 g shuga
• 8 mg kashiamu
• 0.15 mg chitsulo
• 107 mg potaziyamu
• 2.0 mg vitamini C
• 41 IU vitamini A

Ubwino Waumoyo Wa Maapulo

1. Kusintha thanzi la mtima

Maapulo amachepetsa chiopsezo cha matenda amtima pochepetsa cholesterol yoyipa ndikuwonjezera cholesterol yabwino. Amakhala ndi fiber osungunuka komanso ma polyphenol antioxidants omwe amathandizira kukhala ndi thanzi la mtima komanso kuthamanga kwa magazi. Kafukufuku adawonetsa kuti, kudya maapulo kumachepetsa chiopsezo cha sitiroko ^[ziwiri] .

2. Kuthandiza kuchepetsa thupi

Maapulo ndi gwero labwino lazinthu zomwe zimapangitsa kuti m'mimba mwanu mukhale okhutira kwakanthawi. Kafukufuku adawonetsa kuti, anthu omwe amadya magawo a maapulo chakudya chisanadye amakhala akumva bwino, poyerekeza ndi omwe adadya msuzi wa apulo kapena msuzi wa apulo ^[3] . Kafukufuku wina adapeza kuti amayi 50 onenepa kwambiri omwe amadya maapulo adataya pafupifupi 1 kg ndikudya ma calories ochepa kuposa omwe amadya oat cookies ^[4] .

3. Kuchepetsa matenda ashuga

Maapulo ali ndi polyphenol antioxidants omwe amathandiza kuchepetsa chiopsezo cha matenda ashuga. Izi antioxidants zimapewa kuwonongeka kwa maselo a beta m'mapiko. Maselo a Beta amatulutsa insulin m'thupi ndipo nthawi zambiri imawonongeka mwa anthu omwe ali ndi matenda amtundu wa 2 ^[5] .

4. Pewani khansa

Ma phytochemicals mu maapulo amachepetsa kuchepa kwa khansa. Kafukufuku wopangidwa mwa amayi adawonetsa kuti kudya maapulo kumalumikizidwa ndi mitengo yotsika ya imfa kuchokera ku khansa ^[6] . Kafukufuku wina adawonetsa kuti kudya maapulo 1 kapena kupitilira apo patsiku kumachepetsa chiopsezo cha khansa ya m'mawere ndi khansa ya m'matumbo ndi 18% ndi 20% motsatana ^[7] .

5. Limbikitsani thanzi laubongo

Quercetin, imodzi mwazowonjezera ma antioxidants m'maapulo, imatha kuthandiza kuchepetsa kufa kwama cellular komwe kumachitika chifukwa cha makutidwe ndi okosijeni ndi kutupa kwa ma neuron. Kumwa madzi a apulo kumawonjezera kupanga kwa neurotransmitter acetylcholine muubongo, zomwe zimapangitsa kukumbukira bwino ndikuchepetsa chiopsezo cha matenda a Alzheimer's ^[5] .

6. Thandizani kulimbana ndi mphumu

Maapulo ali ndi ma antioxidants omwe amalumikizidwa kuti athe kuchepetsa mphumu. Kafukufuku adapeza kuti kudya 15 peresenti ya apulo yayikulu patsiku kumalumikizidwa ndi 10% yochepetsa chiopsezo cha mphumu ^[5] .

7. Limbikitsani thanzi la mafupa

Ochita kafukufuku amakhulupirira kuti mankhwala ophera antioxidant komanso odana ndi zotupa mu maapulo amathandizira pa thanzi la mafupa ^[8] . Kafukufuku adawonetsa kuti azimayi omwe amaphatikiza maapulo atsopano, msuzi wa apulo, maapulo osenda mu zakudya zawo amataya kashiamu wochepa m'matupi awo ^[5] .

8. Kuthandiza kugaya chakudya

Maapulo ali ndi mtundu wa ulusi wosungunuka wotchedwa pectin womwe umapindulitsa m'matumbo mabakiteriya m'matumbo mwanu. CHIKWANGWANI chimadutsa m'matumbo anu akulu kapena m'matumbo, momwe chimakulitsa kukula kwa mabakiteriya abwino ^[9] .

9. Limbikitsani thanzi la khungu ndi tsitsi

Maapulo amawala ndi kuwalitsa khungu, kuchedwetsa kukalamba komanso kuthirira khungu chifukwa cha ma antioxidants osiyanasiyana omwe amapezeka m'maapulo. Zimalimbikitsanso kukula kwa tsitsi ndikupewa kutayika kwa tsitsi.

Kuopsa Kwaumoyo Wa Maapulo

Mbeu za Apple zimakhala ndi cyanide, poyizoni wamphamvu yemwe akhoza kupha thanzi lanu ngati angamwe ^[10] . Kudya maapulo kumayambitsanso matumbo, mpweya, kuphulika, komanso kupweteka m'mimba mwa anthu ena.

Njira Zakudya Maapulo

• Dulani maapulo ndi kuwonjezera pa saladi wanu wobiriwira kapena saladi wa zipatso.
• Mutha kudya maapulo osenda ndi batala ngati chotupitsa.
• Maapulo atha kugwiritsidwa ntchito ngati ndiwo zokometsera monga ma muffin, mafuta oundana, zikondamoyo, ndi makeke.
• Muthanso kupanga msuzi wa apulo ndi msuzi wa apulo.

Maphikidwe a Apple

1. Chinsinsi cha Apple rabdi (chinsinsi cha apulo kheer)

awiri. Chinsinsi cha kupanikizana kwa Apple

3. Apple beetroot karoti madzi Chinsinsi (ABC chakumwa)

1. [1]Boyer, J., & Liu, R. H. (2004). Ma phytochemicals a Apple ndi maubwino awo azaumoyo. Magazini azakudya, 3, 5.
2. [ziwiri]Knekt, P., Isotupa, S., Rissanen, H., Heliövaara, M., Järvinen, R., Häkkinen, S., ... & Reunanen, A. (2000). Kudya kwa Quercetin komanso kuchuluka kwa matenda am'magazi. European Journal of Clinical Nutrition, 54 (5), 415.
3. [3]Chigumula-Obbagy, J. E., & Rolls, B. J. (2009). Zotsatira za zipatso m'njira zosiyanasiyana pakudya mphamvu komanso kukhuta pakudya. Kudya, 52 (2), 416-422.
4. [4]de Oliveira, M. C., Sichieri, R., & Mozzer, R. V. (2008). Chakudya chochepa mphamvu chowonjezera zipatso chimachepetsa kulemera ndi kudya kwamphamvu mwa akazi. Chilakolako, 51 (2), 291-295.
5. [5]Hyson D.A. (). Kuwunikiridwa kwathunthu kwamaapulo ndi zigawo za maapulo komanso ubale wawo ndi thanzi la anthu.Zakutsogolo pazakudya (Bethesda, Md.), 2 (5), 408-420.
6. [6]Hodgson, J. M., Prince, R. L., Woodman, R. J., Bondonno, C. P., Ivey, K. L., Bondonno, N., ... & Lewis, J. R. (2016). Kudya kwa Apple kumalumikizidwa kwambiri ndi zomwe zimayambitsa matenda komanso kufa kwa azimayi okalamba. Briteni Journal of Nutrition, 115 (5), 860-867.
7. [7]Gallus, S., Talamini, R., Giacosa, A., Montella, M., Ramazzotti, V., Franceschi, S., ... & La Vecchia, C. (2005). Kodi apulo tsiku limasunga oncologist kutali? .Annals of Oncology, 16 (11), 1841-1844.
8. [8]Shen, C. L., von Bergen, V., Chyu, M. C., Jenkins, M. R., Mo, H., Chen, C. H., & Kwun, I. S. (2012). Zipatso ndi zakudya zamagulu oteteza mafupa. Kafukufuku wa zakudya, 32 (12), 897-910.
9. [9]Koutsos, A., Tuohy, K. M., & Lovegrove, J. A. (2015). Maapulo ndi thanzi la mtima - ndimatumbo microbiota ndiwofunika kwambiri? .Zakudya, 7 (6), 3959-3998.
10. [10]Opyd, P.M, Jurgoński, A., Juśkiewicz, J., Milala, J., Zduńczyk, Z., & Król, B. (2017). Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi.

Horoscope Yanu Mawa

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Nditumizireni Imelo Onetsani Patsamba