Ngabe ama-apula Isisindo-Ukwehla Kobungane noma Ayancipha?

-Delile

• Inani eliphansi lekhalori
• I-fiber ephezulu yokulahlekelwa isisindo
• Ukugcwalisa kakhulu
• Izinzuzo zokwehlisa isisindo
• Ungayihluza kanjani i-Apple
• Ezinye izinzuzo zezempilo
• Ubuningi bomsoco
• Inkomba ephansi ye-glycemic
• Impilo yenhliziyo
• Imiphumela ye-anticancer
• Umsebenzi wobuchopho
• Okubalulekile

Ama-apula isithelo esidume ngendlela emangalisayo.

Ucwaningo lukhombisa ukuthi bahlinzeka ngezinzuzo eziningi zezempilo, njengokunciphisa ubungozi besifo sikashukela ().

Kodwa-ke, ungazibuza ukuthi ngabe ziyancipha noma ziyancipha.

Le ndatshana ikutshela ukuthi ngabe ama-apula akwenzela ukunciphisa umzimba noma ukhuluphele.

Inani eliphansi lekhalori

Ama-apula aziqhayisa ngamanzi amaningi.

Eqinisweni, i-apula elisemkhatsini linamanzi angama-86%. Ukudla okunothe ngamanzi kugcwalisa impela, okuvame ukuholela ekwehlisweni kokudla kwekhalori (,,).

Amanzi awagcwalisi nje kuphela, kepha futhi anciphisa kakhulu inani lokudla kwekhalori.

Ukudla okunenani eliphansi lekhalori, njengama-apula, kujwayele ukuba phezulu emanzini nasefayibha. I-apula elisemaphakathi linama-calories angama-95 kuphela kepha linamanzi amaningi nefayibha.

Ucwaningo oluningi lukhombisa ukuthi ukudla okunama-calorie amancane kukhuthaza ukugcwala, ukunciphisa ukudla kwekhalori, kanye nokwehlisa isisindo (,,).

Kwesinye isifundo, ama-apula abangele ukuncipha kokudla kwekhalori nokuncipha kwesisindo, kuyilapho ama-oat cookies - ayenenani eliphakeme lekhalori kodwa okuqukethwe okufanayo kwekhalori nefayibha - akuzange ().

Ama-apula aphezulu emanzini, aphansi ngobuningi bekhalori, futhi anama-calories aphelele - zonke izakhiwo ezisiza ukunciphisa umzimba.

I-fiber ephezulu yokulahlekelwa isisindo

I-apula elisemaphakathi liqukethe amagremu ama-4 e-fiber ().

Lokhu kungu-16% wokudla okunconywayo kwe-fiber kwabesifazane kanye no-11% kwabesilisa, okuphezulu kakhulu ngokunikezwa kokuqukethwe kwabo kwekhalori eliphansi. Lokhu kwenza ama-apula abe ukudla okuhle kakhulu ukukusiza ukuthi ufinyelele ekudleni kwakho kwe-fiber okunconyiwe ().

Ucwaningo oluningi lukhombisa ukuthi ukudla okuphezulu kwe-fiber kuxhunyaniswe nesisindo somzimba esezansi kanye nengozi enciphe kakhulu yokukhuluphala (,).

Ukudla i-fiber kunganciphisa ukugayeka kokudla futhi kukwenze uzizwe ugcwele ngokwengeziwe ngama-calories ambalwa. Ngalesi sizathu, ukudla okune-fiber eningi kungakusiza udle amakhalori ambalwa, okusiza ukuthi wehlise isisindo ().

I-Fibre nayo ingayithuthukisa impilo yakho yokugaya ukudla futhi ifunze amabhaktheriya anobungane esiswini sakho, nawo angasiza impilo ye-metabolic nokulawula isisindo (,).

Ama-apula acebile nge-fiber, engakhuthaza ukugcwala nokuncishiswa kwesifiso - ngakho-ke ukulawula isisindo.

Ukugcwalisa kakhulu

Ukuhlanganiswa kwamanzi nefayibha kuma-apula kubenza bagcwalise ngendlela emangalisayo.

Kwesinye isifundo, ama-apula aphelele atholakele ukugcwala kakhulu kunama-appleauce noma ujusi we-apula lapho edliwa ngaphambi kokudla ().

Ngaphezu kwalokho, ama-apula athatha isikhathi eside ukudliwa uma kuqhathaniswa nokudla okungaqukethe i-fiber. Isikhathi sokudla ngokufanayo sinikela ekugcwaleni.

Isibonelo, ucwaningo kubantu abayi-10 luye lwabona ukuthi ujusi ungadliwa ngokushesha okuphindwe ka-11 kune-aphula lonke ().

Imiphumela yokugcwaliswa kwama-apula inganciphisa isifiso sokudla futhi iholele ekwehliseni isisindo.

Ama-apula anezinto eziningana ezandisa imizwa yokugcwala, engasiza ekunciphiseni isisindo ngokunciphisa ukudla okuphelele kwekhalori.

Izinzuzo zokwehlisa isisindo

Abaphenyi baphakamise ukuthi ukufaka ama-apula ekudleni okunempilo nokulinganisela kungakhuthaza ukuncipha.

Ezifundweni zabesifazane abanesisindo esiningi abalandela ukudla okunama-kilojoule amancane noma okwehlisa isisindo, ukudla i-apula kuhlotshaniswa nokwehla kwesisindo (,).

Kwesinye isifundo, abesifazane badla ama-apula, amapheya, noma amakhukhi e-oat - ukudla okune-fiber efanayo nokuqukethwe kwekhalori. Ngemuva kwamasonto ayi-12, amaqembu ezithelo ancipha ngamakhilogremu angu-2.7 (1.2 kg), kepha iqembu le-oat alibonisanga ukwehla kwesisindo ().

Olunye ucwaningo lunikeze abantu abangama-50 ama-apula ama-3, amapheya ama-3, noma amakhukhi ama-oat ama-3 ngosuku. Ngemuva kwamasonto ayishumi, iqembu le-oat alibonanga kushintsha sisindo, kepha labo abadle ama-apula balahlekelwe amakhilogremu ama-2 (0.9 kg) ().

Ngokwengeziwe, iqembu le-apula linciphise ukudla okuphelele kwekhalori ngama-calories angama-25 ngosuku, ngenkathi iqembu le-oat ligcina ngokudla ama-calories athe xaxa.

Esifundweni seminyaka emi-4 kubantu abadala abayi-124,086, ukwanda kokudla kwe-fiber nezithelo ezinothe ngama-antioxidant, njengama-apula, kwakuhlotshaniswa nokwehla kwesisindo. Labo abadle ama-apula balahlekelwe yisilinganiso samakhilogremu angu-1.24 (0.56 kg) (,).

Akukhona nje ukuthi ama-apula abonakala ekwehlisa isisindo-kubantu abadala, kepha futhi angathuthukisa ikhwalithi yokudla jikelele futhi anciphise ubungozi bokukhuluphala ezinganeni ().

Ucwaningo luphakamisa ukuthi ukufaka ama-apula ekudleni okunempilo kungakhuthaza ukwehla kwesisindo futhi kuthuthukise impilo yakho yonke.

Ungayihluza kanjani i-Apple

Ezinye izinzuzo zezempilo

Ngaphezu kokukhuthaza ukulahleka kwesisindo, ama-apula anezinye izinzuzo eziningana.

Ubuningi bomsoco

Ama-apula aqukethe inani elincane lamavithamini namaminerali amaningi futhi aziwa kakhulu ngokuqukethwe kwawo uvithamini C ne-potassium. I-aphula elilodwa elisemaphakathi lihlinzeka ngaphezu kwe-3% ye-Daily Value (DV) yakho kokubili ().

Lesi sithelo sine-vitamin K, i-vitamin B6, i-manganese, ne-copper ().

Ngokwengeziwe, ama-peels aphezulu kakhulu ezinhlanganisweni zezitshalo ezinganciphisa ingozi yesifo sakho futhi zinikeze nezinye izinzuzo eziningi zezempilo ().

Inkomba ephansi ye-glycemic

Ama-apula anenkomba ephansi ye-glycemic (GI), okuyisilinganiso sokuthi kukhuphuka kangakanani amazinga kashukela egazini ngemuva kokudla.

Ukudla okuphansi kwe-GI kungasiza ekulawuleni ushukela wegazi kanye nokuphathwa kwesisindo ngoba kusiza ukugcina amazinga kashukela egazini alinganisiwe kunokuwaphaka (,,).

Ngokwengeziwe, ubufakazi bukhombisa ukuthi ukudla okuphansi kwe-GI kungasiza ekuvikeleni isifo sikashukela, isifo senhliziyo, neminye imidlavuza ().

Impilo yenhliziyo

Ukuhlanganiswa kwezakhamzimba, ama-antioxidants, kanye ne-fiber ema-apula kunganciphisa ubungozi besifo senhliziyo ().

Ama-apula akhonjisiwe ukunciphisa amazinga e-cholesterol yomzimba wakho nokuvuvukala, okuyizinto zombili izinto ezibalulekile empilweni yenhliziyo ().

Olunye ucwaningo luthole ukuthi ukudla okunothile ngama-antioxidants, njengama-apula, kungehlisa ingozi yokufa ngenxa yesifo senhliziyo (,,).

Imiphumela ye-anticancer

Umsebenzi we-antioxidant wama-apula ungasiza ekuvikeleni izinhlobo ezithile zomdlavuza.

Izifundo eziningana zixhuma ukudla kwe-apula nokuvimbela umdlavuza wamaphaphu kubantu abadala (,).

Ngaphezu kwalokho, ukudla okungenani i-aphula elilodwa ngosuku kukhonjiswe ukuthi kunciphise kakhulu ubungozi bomlomo, umphimbo, isifuba, i-ovari, nomdlavuza wekoloni ().

Umsebenzi wobuchopho

Ngokwezifundo zezilwane, ijusi le-apula lingasiza ekuvimbeleni ukuncipha kwengqondo kanye nesifo i-Alzheimer's.

Kokunye ucwaningo kumagundane, ujusi we-apula wehlise ukwehla kwengqondo ngokunciphisa inani lezinhlobo zomoya-mpilo eziyingozi (ROS) ezicutshini zobuchopho ().

Ijusi le-Apple futhi lingagcina ama-neurotransmitters abalulekile ekusebenzeni kahle kobuchopho nokuvimbela i-Alzheimer's ().

Ama-apula anezinto eziningana ezingakhuphula ukulawulwa kukashukela egazini lakho, impilo yenhliziyo, ingozi yomdlavuza, nokusebenza kwengqondo.

Okubalulekile

Ama-apula angumthombo omuhle wama-antioxidants, i-fiber, amanzi, kanye nezakhi zomzimba eziningana.

Izakhi eziningi ezinempilo zama-apula zingaba nomthelela ekugcwaliseni nasekunciphiseni ukungena kwekhalori.

Ukufaka lesi sithelo ekudleni okunempilo nokulinganisela kahle kungaba wusizo ekwehliseni isisindo.