Izinzuzo Eziyishumi Zezempilo Zama-aphula

-Delile

• 1. Ama-apula Anomsoco
• 2. Ama-apula Angakulungela Ukwehlisa Isisindo
• 3. Ama-apula Angayilungela Inhliziyo Yakho
• 4. Baxhumene Nengozi Engaphansi Yesifo Sikashukela
• 5. Bangaba Nemiphumela Engaphambi Kwesandulela Ngculazi Baphinde Bakhuthaze Ama-bacterium Ama-Gut Amahle
• 6. Izinto ezenziwa ngama-apula zingasiza ekuvikeleni umdlavuza
• 7. Ama-apula Aqukethe Amakhemikhali Angasiza Ukulwa Ne-Asthma
• 8. Ama-apula Angayilungela Impilo Yamathambo
• 9. Ama-apula Angavikela Ukulimala Kwesisu Okuvela Kuma-NSAID
• 10. Ama-apula Angasiza Ekuvikeleni Ubuchopho Bakho
• Okusemqoka
• Ungayihluza kanjani i-Apple

Ama-apula angenye yezithelo ezithandwa kakhulu - futhi ngesizathu esihle.

Ziyizithelo ezinempilo ngokuhlukile ezinenzuzo eziningi ezisekelwa ngocwaningo.

Nazi izinzuzo eziyishumi ezihlaba umxhwele zezempilo zama-apula.

1. Ama-apula Anomsoco

I-apula eliphakathi nendawo - elinobubanzi obungamayintshi amathathu (7.6 amasentimitha) - lilingana nezinkomishi eziyi-1.5 zezithelo. Kunconywa izindebe ezimbili zezithelo nsuku zonke ekudleni okungama-2,000-khalori.

I-apula elilodwa eliphakathi - ama-6.4 ounces noma ama-182 amagremu - linikeza izakhi zomzimba ezilandelayo ():

• Amakholori: 95
• AmaCarbs: 25 amagremu
• Umucu: 4 amagremu
• Uvithamini C: I-14% ye-Reference Daily Intake (i-RDI)
• Potassium: 6% we-RDI
• Uvithamini K: 5% we-RDI

Ngaphezu kwalokho, ukukhonzwa okufanayo kunikeza u-2-4% we-RDI wama-manganese, ithusi, namavithamini A, E, B1, B2, kanye no-B6.

Ama-apula nawo angumthombo ocebile wama-polyphenols. Ngenkathi amalebula okunomsoco engabhalisi lezi zinhlanganisela zezitshalo, kungenzeka ukuthi zibhekele izinzuzo eziningi zezempilo.

Ukuze uthole okuningi ngama-apula, shiya isikhumba sivuliwe - siqukethe uhhafu wefayibha kanye nama-polyphenols amaningi.

ISIFINYEZO Ama-apula awumthombo omuhle wefayibha novithamini C. Futhi aqukethe ama-polyphenols, angaba nezinzuzo eziningi zezempilo.

2. Ama-apula Angakulungela Ukwehlisa Isisindo

Ama-apula anefayibha eningi namanzi - izimfanelo ezimbili ezibenza bagcwalise.

Kwesinye isifundo, abantu ababedla izingcezu zama-apula ngaphambi kokudla bazizwa begcwele kunalabo abadla ama-appleauce, ijusi le-apula, noma imikhiqizo ye-apula ().

Esifundweni esifanayo, labo abaqala ukudla kwabo ngezingcezu zama-apula nabo badle isilinganiso sama-calories ambalwa angama-200 kunalawo angazange ().

Kwesinye isifundo samasonto ayi-10 kwabesifazane abangama-50 abakhuluphele ngokweqile, ababambiqhaza abadle ama-apula balahlekelwe isilinganiso samakhilogremu ama-2 (1 kg) futhi badla ama-calories ambalwa jikelele, uma kuqhathaniswa nalabo abadle amakhukhi e-oat anekhalori elifanayo kanye nokuqukethwe kwe-fiber ().

Abaphenyi bacabanga ukuthi ama-apula agcwaliswa kakhulu ngoba awamanzi kakhulu, kepha aletha i-fiber nevolumu.

Ngaphezu kwalokho, ezinye izinhlanganisela zemvelo kuzo zingakhuthaza ukunciphisa umzimba.

Ucwaningo olwenziwe kumagundane akhuluphele lathola ukuthi labo abanikezwa isithasiselo sama-apula asemhlabathini kanye ne-juice juice bagxile kakhulu futhi baba namazinga aphansi e-cholesterol “embi” ye-LDL, i-triglycerides, ne-cholesterol ephelele kuneqembu elilawulayo ().

ISIFINYEZO Ama-apula angasiza ekunciphiseni isisindo ngezindlela eziningana. Babuye bagcwalise ikakhulukazi ngenxa yokuqukethwe kwabo kwe-fiber ephezulu.

3. Ama-apula Angayilungela Inhliziyo Yakho

Ama-apula axhunywe engcupheni ephansi yesifo senhliziyo ().

Esinye isizathu kungaba ukuthi ama-apula aqukethe i-fiber encibilikayo - uhlobo olungasiza ukwehlisa amazinga akho e-cholesterol egazini.

Futhi aqukethe ama-polyphenols, anemiphumela yokulwa ne-antioxidant. Eziningi zalezi zigxilwe esikhwameni.

Enye yalezi polyphenols yi-flavonoid epicatechin, enganciphisa umfutho wegazi.

Ukuhlaziywa kwezifundo kutholile ukuthi ukutholakala okuphezulu kwama-flavonoid kuxhunywe engcupheni ephansi engu-20% yokushaywa unhlangothi ().

Ama-Flavonoids angasiza ekuvikeleni isifo senhliziyo ngokwehlisa umfutho wegazi, anciphise “okubi” i-LDL oxidation, futhi asebenze njengama-antioxidants ().

Olunye ucwaningo oluqhathanisa imiphumela yokudla i-aphula ngosuku ukuthatha ama-statins - isigaba semithi esaziwa ukwehlisa i-cholesterol - kuphethe ngokuthi ama-apula azosebenza ngempumelelo ekunciphiseni ukufa okubangelwa yisifo senhliziyo njengezidakamizwa ().

Kodwa-ke, njengoba lokhu bekungasona isilingo esilawulwayo, okutholakele kufanele kuthathwe ngohlamvu lukasawoti.

Olunye ucwaningo luxhumanise ukudla izithelo nemifino emhlophe emhlophe, njengama-apula kanye namapheya, nengozi encishisiwe yokushaywa unhlangothi. Ngawo wonke amagremu angama-25 - cishe i-1/5 inkomishi yezinhlayiya zama-apula - kudliwe, ubungozi bokushaywa unhlangothi kwehle ngo-9% ().

ISIFINYEZO Ama-apula akhuthaza impilo yenhliziyo ngezindlela eziningana. Zine-fiber ephezulu encibilikayo, esiza ukwehlisa i-cholesterol. Futhi bane-polyphenols, axhumene nomfutho wegazi ophansi kanye nengozi yokushaywa unhlangothi.

4. Baxhumene Nengozi Engaphansi Yesifo Sikashukela

Izifundo eziningana zixhumanise ama-apula okudla nengozi engezansi yohlobo lwesifo sikashukela sohlobo 2 ().

Kwesinye isifundo esikhulu, ukudla i-apula ngosuku kwakuxhunyaniswa nengozi ephansi engama-28% yohlobo lwesifo sikashukela sohlobo 2, uma kuqhathaniswa nokungawadli ama-apula. Ngisho nokudla ama-apula ambalwa ngeviki kube nomphumela ofanayo wokuvikela ().

Kungenzeka ukuthi ama-polyphenols ase-apula asize ukuvimbela ukulimala kwezicubu kumaseli we-beta kumanyikwe akho. Amaseli we-beta akhiqiza i-insulin emzimbeni wakho futhi avame ukonakala kubantu abanesifo sikashukela sohlobo 2.

ISIFINYEZO Ukudla ama-apula kuxhunyaniswe nengozi ephansi yohlobo lwesifo sikashukela sohlobo 2. Lokhu kungenzeka kungenxa yokuqukethwe kwabo kwe-polyphenol antioxidant.

5. Bangaba Nemiphumela Engaphambi Kwesandulela Ngculazi Baphinde Bakhuthaze Ama-bacterium Ama-Gut Amahle

Ama-apula aqukethe i-pectin, uhlobo lwe-fiber esebenza njenge-prebiotic. Lokhu kusho ukuthi yondla amabhaktheriya amahle esiswini sakho.

Amathumbu akho amancane awamunci fiber ngesikhathi sokugaya ukudla. Esikhundleni salokho, iya kukholoni yakho, lapho ingakhuthaza khona ukukhula kwamagciwane amahle. Iphinde iphenduke amanye amakhemikhali awusizo ajikeleza abuyele emzimbeni wakho ().

Ucwaningo olusha lukhombisa ukuthi lokhu kungaba yisizathu semiphumela yokuvikela yama-aphula ekukhulupheleni ngokweqile, uhlobo lwesifo sikashukela sohlobo 2, nesifo senhliziyo.

ISIFINYEZO Uhlobo lwe-fiber kuma-apula londla amabhaktheriya amahle futhi kungaba yisizathu esivikela ukukhuluphala, isifo senhliziyo, nohlobo lwesifo sikashukela sohlobo 2.

6. Izinto ezenziwa ngama-apula zingasiza ekuvikeleni umdlavuza

Ucwaningo lwe-test-tube lukhombise ukuxhumana phakathi kwezinhlanganisela zezitshalo kuma-aphula kanye nengozi ephansi yomdlavuza ().

Ngokwengeziwe, isifundo esisodwa kwabesifazane sabika ukuthi ukudla ama-apula kwakuxhunyaniswe namazinga aphansi okufa kwabantu ngenxa yomdlavuza ().

Ososayensi bakholelwa ukuthi imiphumela yabo ye-antioxidant kanye ne-anti-inflammatory ingaba nomthelela emiphumeleni yabo yokuvikela umdlavuza ().

ISIFINYEZO Ama-apula anezakhi eziningana ezenzeka ngokwemvelo ezingasiza ekulweni nomdlavuza. Ucwaningo lokubheka lubaxhumanise nengozi ephansi yomdlavuza nokufa komdlavuza.

7. Ama-apula Aqukethe Amakhemikhali Angasiza Ukulwa Ne-Asthma

Ama-apula acebile ane-antioxidant angasiza ekuvikeleni amaphaphu akho emonakalweni we-oxidative.

Ucwaningo olukhulu kwabesifazane abangaphezu kwama-68,000 luthole ukuthi labo abadle ama-aphula amaningi banamathuba amancane okuhlaselwa yisifuba somoya. Ukudla cishe i-15% ye-apula elikhulu ngosuku kwaxhunyaniswa nengozi ephansi engu-10% yalesi simo ().

Isikhumba se-Apple siqukethe i-flavonoid quercetin, engasiza ukulawula amasosha omzimba nokunciphisa ukuvuvukala. Lezi izindlela ezimbili ezingathinta i-asthma kanye ne-allergen reaction ().

ISIFINYEZO Ama-apula aqukethe ama-antioxidant compounds kanye nama-anti-inflammatory compounds angasiza ekulawuleni izimpendulo zamasosha omzimba futhi avikele isifo se-asthma.

8. Ama-apula Angayilungela Impilo Yamathambo

Ukudla izithelo kuxhunyaniswa nokuqina kwamathambo okuphezulu, okuwuphawu lwempilo yethambo.

Abaphenyi bakholelwa ukuthi izinhlanganisela ze-antioxidant kanye ne-anti-inflammatory ezithelweni zingasiza ukukhuthaza ukuqina kwamathambo namandla.

Olunye ucwaningo lukhombisa ukuthi ama-apula, ikakhulukazi, angathinta impilo yethambo ().

Kwesinye isifundo, abesifazane badle ukudla okubandakanya ama-apula amasha, ama-apula ahlutshiwe, ama-apulauce, noma kungekho mikhiqizo yama-apula. Labo abadle ama-apula balahlekelwe i-calcium emizimbeni yabo kuneqembu elilawulayo ().

ISIFINYEZO Ama-antioxidant compounds kanye nama-anti-inflammatory compounds kuma-apula angakhuthaza impilo yethambo. Ngaphezu kwalokho, ukudla izithelo kungasiza ekulondolozeni ubukhulu bethambo njengoba ukhula.

9. Ama-apula Angavikela Ukulimala Kwesisu Okuvela Kuma-NSAID

Isigaba samaphilisi ezinhlungu awaziwa njengezidakamizwa ezingezona ukuvuvukala (ama-NSAID) angalimaza ulwelwesi lwesisu sakho.

Ucwaningo olwenziwe kumashubhu wokuhlola namagundane luthole ukuthi ukukhishwa kwe-apula okwenziwe iqhwa kusize ukuvikela amaseli esisu ekulimaleni ngenxa yama-NSAID ().

Izinhlanganisela zezitshalo ezimbili kuma-apula - i-chlorogenic acid ne-catechin - kucatshangwa ukuthi ziwusizo olukhulu ().

Kodwa-ke, kudingeka ucwaningo kubantu ukuqinisekisa le miphumela.

ISIFINYEZO Ama-apula aqukethe izinto ezingasiza ukuvikela ulwelwesi lwesisu sakho ekulimaleni ngenxa yamaphilisi ezinhlungu e-NSAID.

10. Ama-apula Angasiza Ekuvikeleni Ubuchopho Bakho

Ucwaningo oluningi lubheka ikhasi le-apula nenyama.

Kodwa-ke, ijusi le-apula lingaba nezinzuzo zokwehla kwengqondo okuhlobene nobudala.

Ezifundweni zezilwane, ukugxila kwejusi kunciphise izinhlobo eziyingozi ze-oxygen (ROS) ezicutshini zobuchopho futhi kunciphise ukwehla kwengqondo ().

Ijusi le-Apple lingasiza ukugcina i-acetylcholine, i-neurotransmitter engancipha ngeminyaka. Amazinga aphansi e-acetylcholine axhumene nesifo i-Alzheimer's ().

Ngokufanayo, abacwaningi abaphakela amagundane asebekhulile ama-apula aphelele bathola ukuthi umaki wenkumbulo yamagundane ubuyiselwe ezingeni lamagundane amancane ().

Lokho kusho ukuthi ama-apula aphelele aqukethe imixube efanayo nejusi le-apula - futhi njalo kuyindlela enhle yokudla izithelo zakho ziphelele.

ISIFINYEZO Ngokuya ngezifundo zezilwane, ijusi le-apula lingasiza ekuvimbeleni ukwehla kwama-neurotransmitters abandakanyeka kwimemori.

Okusemqoka

Ama-apula akukuhle ngendlela eyisimanga kuwe, futhi ukuwadla kuxhumene nengozi engezansi yezifo eziningi ezinkulu, kufaka phakathi isifo sikashukela nomdlavuza.

Ngaphezu kwalokho, okuqukethwe kwayo kwe-fiber encibilikayo kungakhuthaza ukulahleka kwesisindo kanye nempilo yamathumbu.

I-apula eliphakathi lilingana nezinkomishi eziyi-1.5 zezithelo - okuyi-3/4 yesincomo sansuku zonke sezinkomishi ezi-2 zezithelo.

Ukuze uthole izinzuzo ezinkulu, yidla isithelo sonke - isikhumba nenyama.

Ungayihluza kanjani i-Apple