Ama-apula: Izinzuzo Zezempilo, Izingozi Namarisiphu

Amagama Amahle Kakhulu Ezingane

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Iningi lethu liyasazi isaga sakudala saseWales esithi `` Ihhabhula ngosuku ligcina udokotela ekude ''. Ama-apula anezinzuzo eziningana zezempilo ezenza kube ngesinye sezithelo ezisetshenziswe kakhulu emhlabeni.

Ama-apula aphezulu kuma-antioxidants nama-flavonoid anciphisa ubungozi bokuhlaselwa umdlavuza, isifo senhliziyo nesifo sikashukela ^[1] .

Inani Elinomsoco Lama-apula

Amagremu ayi-100 wama-apula aqukethe amandla angama-54 kcal futhi nawo aqukethe

• 0.41 g amaprotheni
• 14.05 g i-carbohydrate
• 2.1 g intambo
• 10.33 g ushukela
• 8 mg calcium
• 0.15 mg insimbi
• I-107 mg potassium
• 2.0 mg uvithamini C
• 41 IU uvithamini A

Izinzuzo Zezempilo Zama-aphula

1. Thuthukisa impilo yenhliziyo

Ama-apula anciphisa ubungozi besifo senhliziyo ngokwehlisa i-cholesterol embi nokwandisa i-cholesterol enhle. Ziqukethe i-fiber encibilikayo ne-polyphenol antioxidants enikela empilweni yenhliziyo nokwehlisa umfutho wegazi. Ucwaningo lubonise ukuthi, ukudla ama-apula kunganciphisa ubungozi bokushaywa unhlangothi ^[okubili] .

2. Usizo ekwehliseni isisindo

Ama-apula angumthombo omuhle wefayibha ogcina isisu sakho sisuthi isikhathi eside. Ucwaningo lukhombisile ukuthi, abantu abadle izingcezu zama-apula ngaphambi kokudla bazizwa begcwele, uma kuqhathaniswa nalabo abadla i-apple sauce noma ujusi we-apula ^[3] . Olunye ucwaningo luthole ukuthi abesifazane abangama-50 abakhuluphele abadla ama-aphula balahlekelwe yi-1 kg futhi badla ama-calories ambalwa kunalabo abadla ama-oat cookies ^[4] .

3. Ubungozi besifo sikashukela obuphansi

Ama-apula aqukethe ama-polyphenol antioxidants asiza ekwehliseni ubungozi besifo sikashukela. Lawa ma-antioxidants avimbela ukulimala kwamaseli we-beta kumanyikwe. Amaseli we-beta akhiqiza i-insulin emzimbeni futhi avame ukonakala kubantu abanesifo sikashukela sohlobo 2 ^[5] .

4. Vimbela umdlavuza

Ama-phytochemicals kuma-apula anciphisa izehlakalo zomdlavuza. Ucwaningo olwenziwe kwabesifazane luveze ukuthi ukudla ama-apula kuhlobene namazinga aphansi okufa kwabantu ngenxa yomdlavuza ^[6] . Olunye ucwaningo lukhombise ukuthi ukudla ama-aphula ama-1 noma ngaphezulu ngosuku kunciphisa ubungozi besifo somdlavuza webele kanye nomdlavuza wekoloni ngo-18% no-20% ngokulandelana ^[7] .

5. Thuthukisa impilo yobuchopho

I-Quercetin, enye yama-antioxidants ema-apula, ingasiza ekwehliseni ukufa kwamangqamuzana okubangelwa i-oxidation nokuvuvukala kwama-neurons. Ukuphuza ijusi le-apula kwandisa ukukhiqizwa kwe-neurotransmitter acetylcholine ebuchosheni, okuholele ekuthuthukisweni kwenkumbulo nasekunciphiseni ubungozi besifo i-Alzheimer's ^[5] .

6. Siza ukulwa nesifuba somoya

Ama-apula acebile ngama-antioxidants axhumene nokwehlisa ubungozi be-asthma. Ucwaningo luthole ukuthi ukudla amaphesenti ayi-15 we-aphula elikhulu ngosuku kuhlotshaniswa namaphesenti ayi-10 anciphisa ubungozi besifuba somoya ^[5] .

7. Thuthukisa impilo yamathambo

Abaphenyi bakholelwa ukuthi ama-antioxidant kanye nama-anti-inflammatory compounds kuma-apula anomthelela omuhle empilweni yethambo ^[8] . Ucwaningo lukhombise ukuthi abesifazane abafaka ama-apula amasha, i-apple sauce, ama-apula ahlutshiwe ekudleni kwabo balahlekelwa i-calcium encane emizimbeni yabo ^[5] .

8. Usizo ekugayeni

Ama-apula aqukethe uhlobo lwefayibha encibilikayo ebizwa nge-pectin ezuzisa amathumbu amabacteria esiswini sakho. I-fiber idlula emathunjini akho amakhulu noma kukholoni, lapho ingakhuphula khona ukukhula kwama-bacteria amahle ^[9] .

9. Thuthukisa impilo yesikhumba nezinwele

Ama-apula akhanyisa futhi akhanyise isikhumba, abambezele ukuguga futhi anike isikhumba amanzi ngenxa yama-antioxidants ahlukahlukene atholakala kuma-apula. Iphinde ikhuthaze ukukhula kwezinwele futhi ivimbele ukulahleka kwezinwele.

Izingozi Zezempilo Zama-aphula

Imbewu ye-Apple iqukethe i-cyanide, ushevu onamandla ongabulala impilo yakho uma udliwe ^[10] . Ukudla ama-apula nakho kubanga isifo samathumbu esibuhlungu, igesi, ukuqunjelwa, nobuhlungu besisu kwabanye abantu.

Izindlela Zokudla Ama-apula

• Qoba ama-apula bese uwafaka kumasaladi akho aluhlaza noma kumasaladi ezithelo.
• Ungadla ama-apula asikiwe ngebhotela lamantongomane njengesidlwana esinempilo.
• Ama-apula angasetshenziswa kuma-dessert afana nama-muffin, ama-ayisikhilimu, ama-pancake namakhekhe.
• Ungenza futhi ijusi le-apula nesosi ye-apula.

Apple Ungadliwa

1. Iresiphi ye-Apple rabdi (iresiphi ye-apple kheer)

ezimbili. Iresiphi yejamu ye-Apple

3. I-Apple beetroot carrot juice recipe (isiphuzo se-ABC)

1. [1]UBoyer, J., & Liu, R. H. (2004). Ama-phytochemicals e-Apple kanye nezinzuzo zawo zezempilo I-Nutrition journal, 3, 5.
2. [okubili]Knekt, P., Isotupa, S., Rissanen, H., Heliövaara, M., Järvinen, R., Häkkinen, S., ... & Reunanen, A. (2000). Ukudla kwe-Quercetin kanye nesifo sesifo se-cerebrovascular. I-European Journal of Clinical Nutrition, 54 (5), 415.
3. [3]Isikhukhula-Obbagy, J. E., & Rolls, B. J. (2009). Umphumela wezithelo ngezindlela ezahlukahlukene ekudleni kwamandla nangokusutha esidlweni.Ukulangazelela ukudla, 52 (2), 416-422.
4. [4]de Oliveira, M. C., Sichieri, R., & Mozzer, R. V. (2008). Ukudla okunamandla amancane okufaka izithelo kunciphisa isisindo namandla okudla kwabesifazane.I-Appetite, 51 (2), 291-295.
5. [5]UHyson D. A. (). Ukubuyekezwa okuphelele kwama-apula kanye nezinto ze-apula kanye nobudlelwano bazo nempilo yabantu.Izithuthukisi kwezomsoco (eBethesda, Md.), 2 (5), 408-420.
6. [6]UHodgson, J. M., Prince, R. L., Woodman, R. J., Bondonno, C. P., Ivey, K. L., Bondonno, N., ... & Lewis, J. R. (2016). Ukudla kwe-Apple kuhlotshaniswa ngokushona nakho konke okubangela nokufa kwabantu besifazane asebekhulile. IBritish Journal of Nutrition, 115 (5), 860-867.
7. [7]UGallus, S., Talamini, R., Giacosa, A., Montella, M., Ramazzotti, V., Franceschi, S., ... & La Vecchia, C. (2005). Ngabe i-aphula ngosuku ligcina i-oncologist ingabikho? .Annals of Oncology, 16 (11), 1841-1844.
8. [8]UShen, C. L., von Bergen, V., Chyu, M. C., Jenkins, M. R., Mo, H., Chen, C. H., & Kwun, I. S. (2012). Izithelo nama-phytochemicals edliwayo ekuvikelweni kwamathambo. Ucwaningo lwe-Nutrition, 32 (12), 897-910.
9. [9]UKoutsos, A., Tuohy, K. M., & Lovegrove, J. A. (2015). Ama-apula nempilo yenhliziyo - ingabe i-gut microbiota yinto ebaluleke kakhulu? .Izakhi zomzimba, 7 (6), 3959-3998.
10. [10]U-Opyd, P. M., Jurgoński, A., Juśkiewicz, J., Milala, J., Zduńczyk, Z., & Król, B. (2017). Imiphumela Yokudla Okunezomsoco Nezempilo Yesidlo Esiqukethe Ukudla Kwembewu Ye-Apple Kumagundane: Icala Lika-Amygdalin. Izondlo, 9 (10), 1091.

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