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Ikhaya Ezempilo Ukudla okunomsoco Nutrition oi-Amritha K Ngu U-Amritha K. ngoJuni 28, 2019

Ngokwesayensi ebizwa ngokuthi yi-Prunus armeniaca, ama-apricot ayizithelo ezihlobene kakhulu nama-plums namapentshisi. Lezi zithelo ezimnandi zithambile - zombili ngaphakathi nangaphandle futhi zingesinye sezithelo eziguquguquka kakhulu. Amabhilikosi ngokuvamile anombala osawolintshi noma ophuzi ngombala omncane obomvu. Izithelo ezincane zigcwele uhlu oluhlaba umxhwele lwamaminerali namavithamini afana novithamini A, uvithamini C, uvithamini K, uvithamini E, i-potassium, ithusi, i-manganese, i-magnesium, i-phosphorus ne-niacin ^[1] .

Umthombo omuhle we-fiber, amabhilikosi angomiswa futhi adliwe noma angadliwa aluhlaza futhi. Banemihlomulo eminingi yezempilo, okungukuthi, ekwelapheni ukugaya ukudla nasekunciphiseni i-cholesterol ekusizeni ukwehla kwesisindo nokwelapha izimo zokuphefumula ^[okubili] .

Amabhilikosi asetshenziswa ezinhlotsheni ezahlukahlukene zamalungiselelo afana nojamu, amajusi, namafutha e-apricot asetshenziswa futhi njengamafutha abalulekile ngezinjongo ezahlukahlukene zezempilo.

Inani Elinomsoco Lama-Apricot

Amagremu ayi-100 alezi zithelo aqukethe ama-calories angama-48, amafutha ayi-0.39 g, nensimbi engu-0.39. Izakhi zomzimba ezisele ngamagremu ayi-100 ebhilikotsi zimi kanje ^[3] :

11.12 g we-carbohydrate
2 g fibre
86.35 g amanzi
1.4 g amaprotheni
13 mg we-calcium
10 mg magnesium
23 mg phosphorus
259 mg potassium
1 mg sodium

Izinzuzo Zezempilo Zama-Apricot

1. Kwehlisa ukuqunjelwa

Amabhilikosi acebile nge-fiber futhi ayasiza ekunyakazeni kwamathumbu abushelelezi. Abantu abahlushwa ukuqunjelwa kuphakanyiswa ukuthi badle amabhilikosi ngenxa yezindawo zawo zokulahla ^[4] . Okuqukethwe yi-fiber kuma-apricot kushukumisa iziphuzo zesisu nezokugaya ezisiza ekutholeni izakhamzimba nasekudilizeni ukudla, okwenza kube lula ukukucubungula.

2. Ithuthukisa impilo yenhliziyo

Amabhilikosi agcwele fibre esiza ekwehliseni i-cholesterol, egcina inhliziyo yakho iphilile. Amabhilikosi andisa i-cholesterol enhle (HDL) futhi anciphise ne-cholesterol embi (i-LDL). Futhi, isithelo siqukethe i-potassium elinganisa amazinga we-electrolyte ohlelweni ^[5] .

3. Kuqinisa impilo yethambo

Izithelo ezincane nezindilinga zinezilinganiso eziningi ze-calcium, i-iron, ithusi, i-manganese ne-phosphorus ezidingekayo ekukhuleni kwamathambo ^[6] . Ukudla lezi zithelo nsuku zonke ngendlela elawulwayo kuzovimbela ukukhumuzeka kwamathambo, kukhuthaze ukukhula okunempilo nokukhula kwamathambo, futhi kuvikele nezimo ezihlobene nobudala.

4. Ithuthukisa umzimba

Amabhilikosi asiza ekugcineni amazinga oketshezi omzimba ngoba aqukethe amaminerali amabili abalulekile njenge-potassium ne-sodium. Lawa amaminerali agcina ibhalansi yoketshezi emzimbeni futhi ahambisa amandla ezingxenyeni ezahlukahlukene zezitho nemisipha futhi athuthukise imetabolism ^[7] .

5. Kugwema umdlavuza

Amabhilikosi aqukethe ama-carotenoids namanye ama-antioxidant compounds asiza ekuvikeleni umdlavuza. Lawa ma-antioxidants avimbela umonakalo omkhulu wamahhala ukuthi ungangeni emzimbeni futhi ubhubhise amaseli anomdlavuza ^[8] .

6. Ukwehla kwesisindo sengculazi

Amakholori aphansi, ama-apricot ayazuzisa ekudleni kwakho kwesisindo. I-fiber engafakwanga ekhona kuma-apricot izogcina isisu sakho sigcwele isikhathi eside futhi ikugcine usuthi, ngaleyo ndlela kusize ekwehliseni isisindo ^[9] .

7. Ukwelapha imfiva

Abantu abaphethwe umkhuhlane bangaba nejusi le-apricot ngoba liqukethe wonke amaminerali abalulekile namavithamini azosiza ekunciphiseni ubuthi bezitho ezahlukahlukene ^[10] . Izimpawu zokudambisa nokulwa nokuvuvukala kuma-apricot zinganciphisa ukuvuvukala futhi zilethe ukukhululeka kumkhuhlane.

8. Kukhulisa ukubalwa kwe-RBC

Amabhilikosi acebile ngensimbi esiza ekukhiqizeni amangqamuzana abomvu egazi. I-non-heme iron wuhlobo lwensimbi olukhona kuma-apricot oluthatha isikhathi ukumunca emzimbeni futhi uma luhlala isikhathi eside, maningi amathuba okuvimbela i-anemia ^{[ishumi nanye]} .

9. Kuthuthukisa umbono

Ukudla ama-apricot njalo kungasiza ekuthuthukiseni ukubona kwakho, ngenxa yokuba khona kukavithamini A esithelweni ^[12] . Kuyasiza futhi ukuvimbela ukulahleka kombono okuhlobene nobudala.

10. Uhambisa umzimba emzimbeni

Ama-electrolyte akhona kuma-apricot afaka isandla engxenyeni enkulu yenzuzo yezempilo yama-apricot. Lokhu kuzosiza ukugcina izinga loketshezi emzimbeni wakho futhi kugcine umzimba unamanzi. Kuyasiza nasekunciphiseni kwemisipha ^[13] .

Ungadliwa Ama-apricot Okunempilo

1. Isaladi le-apricot-isipinashi

Izithako ^[14]

1 inkomishi ubhontshisi omnyama, ubilisiwe
1 inkomishi eqoshiwe
1 pepper obomvu noma ophuzi ophakathi naphakathi, uthathe imichilo
1 iscallion, esisikiwe esisipuni esingu-1 u-cilantro omusha oqoshiwe
1 i-clove garlic, egayiwe
& umpe we-apricot wendebe ye-frac14
2 wezipuni amafutha omnqumo
1 ithisipuni i-ginger entsha
4 izinkomishi shredded isipinashi esisha

Izikhombisi-ndlela

Hlanganisa ubhontshisi omnyama, amabhilikosi, i-bell pepper, i-scallion, i-cilantro, negalikhi esitsheni esiphakathi.
Bese uhlanganisa umpe we-apricot, uwoyela, uviniga welayisi, isosi yesoya, ne-ginger bese unyakazisa kahle.
Thela phezu komxube wobhontshisi.
Mboza ngefoyili bese ufaka esiqandisini amahora amabili.
Faka isipinashi uhlanganise kahle.

2. I-oatmeal kakhukhunathi

Izithako

⅓ inkomishi oats
⅓ inkomishi yobisi lukakhukhunathi olungenashukela
Ingcosana kasawoti
⅓ inkomishi amabhilikosi
1 isipuni hazelnuts
1 ithisipuni maple isiraphu

Izikhombisi-ndlela

Hlanganisa i-oats, ubisi lukakhukhunathi nosawoti endishini.
Ukumboza kanye nefriji ubusuku bonke.
Phezulu ngama-apricot, ama-hazelnuts nesiraphu ye-maple.

Imiphumela Emibi Yama-Apricot

Abesifazane abakhulelwe nabancelisayo kufanele bakugweme ukudla ama-apricot.
Kwabanye abantu, kungadala ukungezwani komzimba nesisu ^{[ishumi nanhlanu]} .
Ungayidli imbewu ye-apricot ngoba inobuthi futhi ibangela ubuthi be-cyanide.

Buka Izinkomba ze-Article

[1]UChang, S. K., Alasalvar, C., noShahidi, F. (2016). Ukubuyekezwa kwezithelo ezomisiwe: Ama-Phytochemicals, amandla we-antioxidant, kanye nezinzuzo zezempilo. Ijenali Yokudla Okusebenzayo, 21, 113-132.
[okubili]I-Alasalvar, C., noShahidi, F. (2013). Ukwakheka, ama-phytochemicals, nemiphumela ezuzisayo yezempilo yezithelo ezomisiwe: ukubuka konke. Izithelo ezomile: Ama-Phytochemicals nemiphumela yezempilo, 1-19.
[3]USlavin, J. L., noLloyd, B. (2012). Izinzuzo zezempilo zezithelo nemifino. Intuthuko kwezondlamzimba, 3 (4), 506-516.
[4]USkinner, M., noHunter, D. (Ama-Eds.). (2013). Ama-bioactives ezithelweni: izinzuzo zezempilo kanye nokudla okusebenzayo. UWiley-Blackwell.
[5]UZeb, A., noMehmood, S. (2004). Izicelo Zezempilo. IPakistan Journal of Nutrition, 3 (3), 199-204.
[6]UVan Duyn, M. A. S., & Pivonka, E. (2000). Ukubuka konke kwezinzuzo zezempilo zokusetshenziswa kwezithelo nemifino kochwepheshe be-dietetics: izincwadi ezikhethiwe. Ijenali ye-American Dietetic Association, 100 (12), 1511-1521.
[7]ILeccese, A., Bartolini, S., & Viti, R. (2008). Ingqikithi yomthamo we-antioxidant nokuqukethwe kwama-phenolics kuma-apricot amasha. I-Acta alimentaria, 37 (1), 65-76.
[8]UDutta, D., uChaudhuri, U. R., noChakraborty, R. (2005). Isakhiwo, izinzuzo zezempilo, impahla ye-antioxidant kanye nokucubungula nokugcina ama-carotenoids. Ijenali yase-Afrika yeBiotechnology, 4 (13).
[9]UCampbell, O. E., noPadilla-Zakour, O. I. (2013). Ukwakheka kwe-phenolic ne-carotenoid yamapentshisi asemathinini (Prunus persica) nama-apricot (Prunus armeniaca) njengokuthinteka ngokuhlukahluka nokuxobuka. Ucwaningo lokudla emhlabeni jikelele, 54 (1), 448-455.
[10]ILeccese, A., Bartolini, S., & Viti, R. (2007). Ingqikithi yamandla e-antioxidant nokuqukethwe kwama-phenolics ezithelweni ze-apricot. Ijenali Yomhlaba Wonke Yesayensi Yezithelo, 7 (2), 3-16.
[ishumi nanye]UKader, A. A., Perkins-Veazie, P., & Lester, G. E. (2004). Ikhwalithi Yezempilo kanye Nokubaluleka Kwayo Empilweni Yabantu. Isitoreji Sokuhweba Sezithelo, Imifino, Nesitokisi Sezimbali Nezinkulisa, 166.
[12]UJohnson, E. J. (2002). Indima yama-carotenoids empilweni yomuntu. Ukudla okunomsoco ekunakekelweni kwemitholampilo, 5 (2), 56-65.
[13]UTian, H., Zhang, H., Zhan, P., & Tian, F. (2011). Ukwakheka kanye nemisebenzi yokulwa namagciwane yama-apricot amhlophe (Amygdalus communis L.) uwoyela. Ijenali yaseYurophu yesayensi nezobuchwepheshe be-lipid, 113 (9), 1138-1144.
[14]UkudlaWell. (ng). Izindlela zokupheka ze-Apricot ezinempilo [okuthunyelwe kwebhulogi]. Ibuyiswe kusuka, http://www.eatingwell.com/recipes/19191/ingredients/fruit/apricot/?page=3
[ishumi nanhlanu]USchmitzer, V., Slatnar, A., Mikulic ‐ Petkovsek, M., Veberic, R., Krska, B., & Stampar, F. (2011). Ucwaningo lokuqhathanisa lwama-metabolite aphansi nasesekondari kuma-apricot (Prunus armeniaca L.) ama-cultivars. Ijenali yeSayensi Yezokudla Nezolimo, 91 (5), 860-866.