Izinzuzo Zezempilo Nezomsoco Zama-Apricot

-Delile

• 1. Kunomsoco kakhulu futhi kunama-calories aphansi
• 2. Ama-antioxidants aphezulu
• 3. Sengathuthukisa impilo yamehlo
• 4. Kungathuthukisa impilo yesikhumba
• 5. Kungakhuthaza impilo yamathumbu
• 6. Iphezulu nge-potassium
• 7. Ukuhambisa amanzi kakhulu
• 8. Kungavikela isibindi sakho
• 9. Kulula ukwengeza ekudleni kwakho
• Okubalulekile

Amabhilikosi (UPrunus armeniaca) yizithelo zamatshe ezaziwa nangokuthi ama-plum ase-Armenia.

Kuzungezile futhi kuphuzi, zibukeka njengenguqulo encane yepentshisi kepha zabelana nge-tartness yama-plums ansomi.

Anomsoco ngokwedlulele futhi anezinzuzo eziningi zezempilo, njengokugaya okuthuthukile nempilo yamehlo.

Nazi izinzuzo eziyi-9 zezempilo nezomsoco zama-apricot.

1. Kunomsoco kakhulu futhi kunama-calories aphansi

Amabhilikosi anomsoco kakhulu futhi aqukethe amavithamini namaminerali amaningi abalulekile.

Ama-apricot ama-2 amasha (ama-gramu angama-70) ahlinzeka ():

• Amakholori: 34
• AmaCarbs: 8 amagremu
• Amaprotheni: 1 igremu
• Amafutha: 0.27 amagremu
• Umucu: 1.5 amagremu
• Uvithamini A: I-8% ye-Daily Value (DV)
• Uvithamini C: U-8% we-DV
• Uvithamini E: 4% we-DV
• Potassium: 4% we-DV

Ngaphezu kwalokho, lesi sithelo singumthombo ohloniphekile we-beta carotene, i-lutein, ne-zeaxanthin, konke okungama-antioxidants anamandla asiza ukulwa nama-radicals mahhala emzimbeni wakho (,,).

Kungcono ukujabulela ama-apricot ephelele futhi angaphenywa, njengoba isikhumba sinebhayibheli eliningi nezakhi zomzimba. Qiniseka ukuthi ulahla itshe, njengoba kungadleki.

Isifinyezo Ama-apricot anama-kilojoule amancane namafutha kanti futhi awumthombo omuhle kakhulu wamavithamini A no-C.

2. Ama-antioxidants aphezulu

Amabhilikosi awumthombo omkhulu wama-antioxidants amaningi, afaka i-beta carotene namavithamini A, C no-E.

Ngaphezu kwalokho, aphezulu eqenjini lama-antioxidants e-polyphenol abizwa ngokuthi ama-flavonoid, akhonjiswe ukuthi avikela ezifweni, ezibandakanya isifo sikashukela nesifo senhliziyo (5,,).

Ama-flavonoid amakhulu kuma-apricot ama-chlorogenic acid, amakatekini ne-quercetin (5).

Lezi zinhlanganisela zisebenza ukunciphisa ama-radicals wamahhala, okuyizinhlanganisela eziyingozi ezilimaza amaseli akho futhi zibangele ukucindezeleka kwe-oxidative. Ukucindezeleka okwenziwe nge-oxidative kuxhumene nokukhuluphala nezifo eziningi ezingamahlalakhona, njengesifo senhliziyo (,,).

Kocwaningo olulodwa kubantu abangu-2,375, abacwaningi basungula uhlelo lokufaka amagoli ukukala izinguquko emazingeni amakaki wokuvuvukala.

Bathola ukuthi ukungena okuphezulu kwe-flavonoid ne-anthocyanin kuhlotshaniswa nesilinganiso sokuvuvukala esiphansi esingu-42% kanye no-73%, ngokulandelana. Ukudla okuphezulu kwe-flavonoid nakho bekuboshelwe kumaphesenti angama-56% we-oxidative stress ().

Isifinyezo Amabhilikosi aqukethe ama-antioxidants amaningi, ikakhulukazi ama-flavonoids. Zisiza ukuvikela umzimba wakho ekucindezelekeni kwe-oxidative, okuxhunyaniswe nezifo eziningi ezingalapheki.

3. Sengathuthukisa impilo yamehlo

Ama-apricot aziqhayisa ngezinto eziningi ezibalulekile empilweni yamehlo, kufaka phakathi amavithamini A no-E (,).

UVitamin A ubamba iqhaza elibalulekile ekuvikeleni ukungaboni ebusuku, ukuphazamiseka okubangelwa ukungabi khona kombala okhanyayo emehlweni akho, kuyilapho i-vitamin E iyi-antioxidant encibilikayo engena emehlweni akho ukuze ivikeleke ekulimaleni okukhululekile kwamahhala (,).

Khonamanjalo, i-beta carotene - enika amabhilikosi umbala wawo ophuzi ngokusawolintshi - isebenza njengesandulela ku-vitamin A, okusho ukuthi umzimba wakho ungayiguqula ibe yile vithamini ().

Amanye ama-apricot carotenoids abalulekile afaka i-lutein ne-zeaxanthin. Kutholakale kuma-lens nama-retinas wamehlo akho, zivikela ekucindezelekeni kwe-oxidative (5,,).

Isifinyezo Amabhilikosi awumthombo omuhle kakhulu we-beta carotene, i-lutein, i-zeaxanthin, namavithamini C no-E. Lezi zakhi zomzimba zivikela amehlo akho ekulimaleni.

4. Kungathuthukisa impilo yesikhumba

Ukudla amabhilikosi kungasiza isikhumba sakho.

Izimbangela eziyinhloko zemibimbi nokulimala kwesikhumba yizici zemvelo, njengelanga, ukungcola nentuthu kagwayi (,).

Ngaphezu kwalokho, ucwaningo lukhombisa ukuxhumana okuqondile phakathi kokuchayeka kokukhanya kwe-ultraviolet (UV), ukushiswa yilanga, kanye nengozi yakho ye-melanoma, uhlobo olubulalayo lomdlavuza wesikhumba (,).

Ngokuphawulekayo, ungalwa nalokhu kulimala kwesikhumba ngokudla okunempilo okugcwele ama-antioxidants, okunikezwa ama-apricot.

Amavithamini C no-E, womabili atholakala kulesi sithelo, angasiza isikhumba sakho. Ikakhulu, uvithamini C uvikela ukulimala kwe-UV kanye nokungcola kwemvelo ngokunciphisa ama-radicals wamahhala ().

Ngaphezu kwalokho, le vithamini isiza ukwakha i-collagen, enika isikhumba sakho amandla nokuqina. Ukudla ukudla okunovithamini C oningi kungasiza isikhumba sakho siphole emonakalweni we-UV futhi kuvikele imibimbi ().

I-beta carotene, esinye isakhamzimba se-apricot, ingavikela ekushisweni yilanga. Esifundweni samasonto ayi-10, ukwengeza nge-beta carotene kunciphise ingozi yokushiswa yilanga ngama-20% ().

Ngenkathi kusafanele usebenzise i-sunscreen, ukumunca amabhilikosi kunganikela ngokuvikelwa okwengeziwe.

Isifinyezo Ama-apricot ngokwemvelo aphezulu kuma-antioxidants, aqapha ukulimala kwemvelo okuvela elangeni, ekungcolisweni nasentuthumeni kagwayi. Lezi zinhlanganisela zingasiza isikhumba sakho ngokunciphisa ingozi yemibimbi nokushiswa yilanga.

5. Kungakhuthaza impilo yamathumbu

Amabhilikosi angakhuthaza impilo yamathumbu.

Inkomishi eyodwa (165 amagremu) yama-apricot asikiwe inikezela ngama-gramu ayi-3.3 wefayibha, okuyi-8.6% no-13.2% we-DV yamadoda nabesifazane, ngokulandelana ().

Amabhilikosi aqukethe zombili izintambo ezincibilikayo nezingaxazululeki. Uhlobo oluncibilikayo luncibilika emanzini futhi lubandakanya i-pectin, izinsini, namaketanga amade kashukela abizwa ngama-polysaccharides, kuyilapho uhlobo olungancibiliki lungancibiliki emanzini futhi lubandakanya i-cellulose, i-hemicellulose, ne-lignin ().

Ama-apricot aphezulu kakhulu ku-fiber encibilikayo, ebalulekile ekugcineni ushukela wegazi onempilo kanye namazinga e-cholesterol (,).

Ngaphezu kwalokho, i-fiber ibambezela ukuhamba kokudla ngomgudu wakho wokugaya ukudla bese ifunza ama-gut bacteria wakho alusizo. I-gut microbiome enempilo ixhunyaniswe nengozi ephansi yokukhuluphala ().

Ngenkathi ibhilikosi elilodwa (amagremu angama-35) liphethe kuphela u-0.7 gramu wefayibha, kulula ukudla okumbalwa ngasikhathi sinye ().

Isifinyezo Amabhilikosi awumthombo omuhle we-fiber encibilikayo, ondla amabhaktheriya akho esiswini futhi angakhulisa impilo yokugaya ukudla.

6. Iphezulu nge-potassium

Amabhilikosi ane-potassium eningi, okuyiminerali esebenza njenge-electrolyte. Emzimbeni wakho, unesibopho sokuthumela amasiginali wezinzwa nokulawula ukucindezela kwemisipha kanye nokulinganisela koketshezi (24,).

Amabhilikosi amabili (amagremu angama-70) ahlinzeka ngo-181 mg wale mineral, okuyi-4% ye-DV.

Njengoba i-potassium isebenza eduze ne-sodium ukugcina ibhalansi yamanzi, ukudla okwanele kungasiza ekuvimbeleni ukuqunjelwa nokugcina umfutho wegazi onempilo (24).

Ukuhlaziywa okukodwa kwezifundo ezingama-33 kutholakale ukuthi ukudla okunothe nge-potassium kwehlise kakhulu umfutho wegazi kwaholela engcupheni engu-24% ephansi yokushaywa unhlangothi ().

Isifinyezo Ukusayinwa kwemizwa ye-potassium, ukusikwa kwemisipha, nokulinganisela koketshezi. Ukudla ukudla okune-potassium eningi, njengama-apricot, kungasiza ekuvimbeleni umfutho wegazi ophakeme futhi kwehlise nengozi yokushaywa unhlangothi.

7. Ukuhambisa amanzi kakhulu

Njengezithelo eziningi, ama-apricot ngokwemvelo aphezulu emanzini, angasiza ukulawula umfutho wegazi, ukushisa komzimba, impilo ehlangene, nokushaya kwenhliziyo (27,,).

Inkomishi eyodwa (165 amagremu) osikiwe, amabhilikosi amasha ahlinzeka cishe ngenkomishi elingu-2/3 (142 ml) wamanzi ().

Njengoba abantu abaningi bengaphuzi amanzi anele, ukudla izithelo ezintsha kungakusiza ufinyelele izidingo zakho zansuku zonke.

Uma uphelelwe amanzi emzimbeni, umthamo wegazi lakho uyehla, uphoqa inhliziyo yakho ukuthi isebenze kanzima ukumpompa igazi. Ngaphezu kwalokho, ukuhlala unamanzi amaningi kuvumela igazi lakho ukuthi ligijimise imfucumfucu nezakhi zomzimba emzimbeni wakho (27,).

Ngaphezu kwalokho, ukudla ama-apricot kungaba yindlela elula yokugcwalisa ukulahleka kwamanzi ne-electrolyte ngemuva kokuzivocavoca, njengoba lesi sithelo sinikela ngamanani amahle wamanzi ne-potassium (, 27,).

Isifinyezo Amabhilikosi ngokwemvelo aphezulu emanzini, okubalulekile ukuhlala unamanzi amaningi. I-hydration efanele ibalulekile ezicini eziningana zezempilo, kufaka phakathi umfutho wegazi nokushaya kwenhliziyo.

8. Kungavikela isibindi sakho

Eminye idatha iphakamisa ukuthi ama-apricot angasiza ukuvikela isibindi sakho ekucindezelekeni kwe-oxidative (,).

Ezifundweni ezimbili zezilwane, amagundane ondle utshwala nama-apricot ayenamazinga aphansi ama-enzyme wesibindi kanye nezimpawu zokuvuvukala kunamagundane anikezwe utshwala kepha awekho ama-apricot (,).

Lolu cwaningo luphakamisa ukuthi ama-apricot angasiza ekuvikeleni ukulimala kwesibindi ngenxa yokuqukethwe kwawo ngokwemvelo okunama-antioxidant.

Lokho kusho, kunzima ukwazi ukuthi ngabe lesi sithelo sihlinzeka ngenzuzo efanayo yini kubantu. Ucwaningo oluningi luyadingeka.

Isifinyezo Ezifundweni ezimbili zamagundane, ama-apricot atholakele ukuvikela isibindi ekucindezelekeni kwe-oxidative okubangelwa ukuminza kotshwala. Noma kunjalo, izifundo zabantu ziyadingeka.

9. Kulula ukwengeza ekudleni kwakho

Kokubili ama-apricot amnandi futhi omisiwe enza ukudla okulula, okumnandi noma okungeziwe kalula esidlweni sakho osithandayo. Ungabangeza ekudleni kwakho ngezindlela ezahlukahlukene, kufaka phakathi:

• idonswe ekuhlanganisweni komzila noma ku-granola
• kudliwe okusha njengesidlwana
• lisikiwe futhi lafakwa ku-yogurt noma isaladi
• esetshenziselwa ukuminyana, okulondolozayo, kanye ne-salsas
• iyisitshulu sompheki opheka kancane onenyama, njengenkukhu noma inyama yenkomo
• kungezwe kuma-dessert afana nophaya, amakhekhe namakhekhe

Njengoba amnandi futhi enoshukela, ama-apricot angasetshenziswa njengokushintshwa kwamapentshisi noma ama-plums kuzindlela eziningi zokupheka.

Isifinyezo Kokubili ama-apricot amasha namisiwe atholakala kabanzi. Ungazidla zodwa noma uzingeze kuzitsha zakho ozithandayo, emaceleni, noma kophudingi.

Okubalulekile

Amabhilikosi ayisithelo esimnandi esigcwele amavithamini, i-fiber, nama-antioxidants.Zinezinzuzo eziningi, kufaka phakathi impilo ethuthukisiwe yamehlo, isikhumba namathumbu.

Amabhilikosi amasha noma omisiwe kulula ukuwafaka kuyiyogathi, amasaladi, nasekudleni okuyinhloko.

Uma ujwayele ukudla amapentshisi nama-plums, ama-apricot angaba yindlela enhle yokushintsha inqubo yakho.