Maubwino 10 Osangalatsa Ndi Maapulo

Zamkati

• 1. Maapulo Ndiwo Thanzi Labwino
• 2. Maapulo Amatha Kukhala Ochepetsa
• 3. Maapulo Angakhale Oyenera Pamtima Panu
• 4. Amalumikizidwa ku Chiwopsezo Chotsika cha Matenda Ashuga
• 5. Atha Kukhala Ndi Zotsatira Zotsutsana Ndi Matenda Awo ndikulimbikitsa Mabakiteriya Abwino Am'mimba
• 6. Zinthu mu Maapulo Zitha Kuthandiza Kuteteza Khansa
• 7. Maapulo Amakhala Ndi Zinthu Zomwe Zingathandize Kulimbana ndi Mphumu
• 8. Maapulo Atha Kukhala Opindulitsa Pathanzi
• 9. Maapulo Angadziteteze Kudzivulaza Mimba Kuchokera ku NSAID
• 10. Maapulo Angakuthandizeni Kuteteza Ubongo Wanu
• Mfundo Yofunika Kwambiri
• Momwe Mungasamalire Apple

Maapulo ndi amodzi mwa zipatso zotchuka kwambiri - ndipo pachifukwa chabwino.

Ndi chipatso chabwinobwino chokhala ndi zabwino zambiri zofufuza.

Nazi maubwino 10 okoma azaumoyo a maapulo.

1. Maapulo Ndiwo Thanzi Labwino

Apulo wapakati - wokhala ndi mainchesi pafupifupi 3 mainchesi (7.6 masentimita) - ofanana ndi makapu 1.5 a zipatso. Makapu awiri azipatso tsiku lililonse amalimbikitsidwa kudya zakudya zopatsa mphamvu ma calorie 2,000.

Apple imodzi - 6.4 ounces kapena 182 magalamu - imapereka zinthu zotsatirazi ():

• Ma calories: 95
• Ma carbs: 25 magalamu
• CHIKWANGWANI: 4 magalamu
• Vitamini C: 14% ya Reference Daily Intake (RDI)
• Potaziyamu: 6% ya RDI
• Vitamini K: 5% ya RDI

Kuphatikiza apo, kutumikiridwa komweku kumapereka 2-4% ya RDI ya manganese, mkuwa, ndi mavitamini A, E, B1, B2, ndi B6.

Maapulo nawonso ndi gwero lolemera la polyphenols. Ngakhale zilembo zamagulu azakudya sizikulemba mndandanda wazomera, mwina ndi omwe amachititsa zabwino zambiri zathanzi.

Kuti mupindule kwambiri ndi maapulo, siyani khungu - lili ndi theka la ulusi ndi ma polyphenols ambiri.

Chidule Maapulo ndiwo magwero a fiber ndi vitamini C. Amakhalanso ndi polyphenols, omwe atha kukhala ndi maubwino ambiri azaumoyo.

2. Maapulo Amatha Kukhala Ochepetsa

Maapulo ali ndi fiber yambiri ndi madzi - mikhalidwe iwiri yomwe imawapangitsa kudzaza.

Pakafukufuku wina, anthu omwe amadya magawo a maapulo asanadye amakhala omasuka kuposa omwe amadya maapulosi, msuzi wa maapulo, kapena osagwiritsa ntchito apulo ().

Pakafukufuku womwewo, iwo omwe adayamba kudya ndi magawo a maapulo amadyanso ma calories ochepa 200 kuposa omwe sanachite ().

Pakafukufuku wina wama sabata 10 mwa amayi 50 onenepa kwambiri, omwe adadya omwe adadya maapulo adataya pafupifupi kilogalamu imodzi ndikudya ma calories ochepa, poyerekeza ndi omwe adadya ma oat cookies okhala ndi kalori ndi fiber ().

Ochita kafukufuku amaganiza kuti maapulo amadzaza kwambiri chifukwa amakhala opanda mphamvu, komabe amapereka fiber ndi voliyumu.

Komanso, mankhwala ena achilengedwe mmenemo amalimbikitsa kuchepa thupi.

Kafukufuku wokhudza mbewa onenepa kwambiri adapeza kuti omwe amapatsidwa maapulo owonjezera ndi madzi apulosi amatayika kwambiri ndipo amakhala ndi cholesterol "choyipa" cha LDL, triglycerides, ndi cholesterol yonse kuposa gulu lolamulira ().

Chidule Maapulo angathandize kuchepetsa thupi m'njira zingapo. Amadzazidwanso makamaka chifukwa cha michere yawo yambiri.

3. Maapulo Angakhale Oyenera Pamtima Panu

Maapulo adalumikizidwa ndi chiopsezo chochepa cha matenda amtima ().

Chifukwa chimodzi chingakhale chakuti maapulo amakhala ndi zotsekemera zosungunuka - mtundu womwe ungathandize kutsitsa magazi m'magazi.

Amakhalanso ndi polyphenols, omwe ali ndi zotsatira za antioxidant. Zambiri mwazi zimakhazikika pakhungu.

Mmodzi mwa ma polyphenols ndi flavonoid epicatechin, yomwe imatha kutsitsa kuthamanga kwa magazi.

Kusanthula kwamaphunziro kunapeza kuti kuchuluka kwa ma flavonoid kumalumikizidwa ndi chiopsezo chotsika 20% cha sitiroko ().

Flavonoids amatha kuteteza matenda amtima pochepetsa kuthamanga kwa magazi, kuchepetsa "zoipa" LDL makutidwe ndi okosijeni, komanso kukhala ma antioxidants ().

Kafukufuku wina kuyerekezera zomwe zimachitika pakudya apulo tsiku ndikumwa ma statins - gulu la mankhwala omwe amadziwika kuti amachepetsa cholesterol - adatsimikiza kuti maapulo atha kukhala othandiza kuchepetsa imfa yamatenda amtima ngati mankhwala ().

Komabe, popeza sikunali kuyesedwa koyendetsedwa, zotsatira ziyenera kutengedwa ndi mchere wamchere.

Kafukufuku wina adalumikiza kudya zipatso zoyera ndi ndiwo zamasamba, monga maapulo ndi mapeyala, ndi chiopsezo chocheperachepera. Pa magalamu 25 aliwonse - pafupifupi 1/5 chikho cha magawo a apulo - amadya, chiwopsezo cha sitiroko chatsika ndi 9% ().

Chidule Maapulo amalimbikitsa thanzi la mtima m'njira zingapo. Amakhala ndi michere yambiri yosungunuka, yomwe imathandizira kutsitsa cholesterol. Amakhalanso ndi polyphenols, omwe amalumikizidwa ndi kutsika kwa magazi komanso chiopsezo cha sitiroko.

4. Amalumikizidwa ku Chiwopsezo Chotsika cha Matenda Ashuga

Kafukufuku angapo adalumikiza kudya maapulo kukhala pachiwopsezo chochepa cha matenda ashuga amtundu wa 2 ().

Pakafukufuku wina wamkulu, kudya apulo patsiku kumalumikizidwa ndi 28% ya chiopsezo chochepa cha matenda amtundu wa 2, poyerekeza ndi kusadya maapulo aliwonse. Ngakhale kudya maapulo ochepa pa sabata kunali kotetezeranso chimodzimodzi ().

Ndizotheka kuti ma polyphenols omwe ali m'maapulo amathandizira kupewa kuwonongeka kwa minofu m'maselo a beta m'mankhwala anu. Maselo a Beta amatulutsa insulin m'thupi lanu ndipo nthawi zambiri imawonongeka mwa anthu omwe ali ndi matenda amtundu wa 2.

Chidule Kudya maapulo kumalumikizidwa ndi chiopsezo chochepa cha matenda ashuga amtundu wa 2. Izi mwina chifukwa cha zomwe zili ndi polyphenol antioxidant.

5. Atha Kukhala Ndi Zotsatira Zotsutsana Ndi Matenda Awo ndikulimbikitsa Mabakiteriya Abwino Am'mimba

Maapulo ali ndi pectin, mtundu wa fiber womwe umakhala ngati prebiotic. Izi zikutanthauza kuti imadyetsa mabakiteriya abwino m'matumbo mwanu.

Matumbo anu ang'onoang'ono satenga CHIKWANGWANI pakudya. M'malo mwake, imapita ku colon yanu, komwe imatha kulimbikitsa kukula kwa mabakiteriya abwino. Zimasinthanso kukhala zinthu zina zothandiza zomwe zimazungulira mthupi lanu ().

Kafukufuku watsopano akuwonetsa kuti ichi mwina ndichomwe chimapangitsa zina mwazoteteza za maapulo motsutsana ndi kunenepa kwambiri, mtundu wa 2 shuga, ndi matenda amtima.

Chidule Mtundu wa fiber mu maapulo umadyetsa mabakiteriya abwino ndipo mwina ndi chifukwa chomwe chimateteza ku kunenepa kwambiri, matenda amtima, komanso mtundu wachiwiri wa matenda ashuga.

6. Zinthu mu Maapulo Zitha Kuthandiza Kuteteza Khansa

Kafukufuku woyeserera wasonyeza kulumikizana pakati pa mankhwala azomera m'maapulo ndi chiopsezo chochepa cha khansa ().

Kuphatikiza apo, kafukufuku wina wazimayi adati kudya maapulo kumalumikizidwa ndi mitengo yotsika yaimfa kuchokera ku khansa ().

Asayansi akukhulupirira kuti zotsatira zawo za antioxidant komanso anti-yotupa zimatha kukhala ndi vuto pazomwe zitha kuteteza khansa ().

Chidule Maapulo ali ndi zinthu zingapo mwachilengedwe zomwe zimatha kuthana ndi khansa. Kafukufuku wowunikira awalumikiza ndi chiopsezo chochepa cha khansa komanso kufa ndi khansa.

7. Maapulo Amakhala Ndi Zinthu Zomwe Zingathandize Kulimbana ndi Mphumu

Maapulo olemera ndi antioxidant angathandize kuteteza mapapu anu kuti asawonongeke ndi okosijeni.

Kafukufuku wamkulu mwa amayi opitilira 68,000 adapeza kuti omwe adadya maapulo ambiri ali pachiwopsezo chachikulu cha mphumu. Kudya pafupifupi 15% ya apulo yayikulu patsiku kunalumikizidwa ndi chiopsezo chotsika 10% cha vutoli ().

Khungu la Apple lili ndi flavonoid quercetin, yomwe ingathandize kuthandizira chitetezo cha mthupi ndikuchepetsa kutupa. Izi ndi njira ziwiri zomwe zingakhudzire mphumu ndi zovuta zina ().

Chidule Maapulo amakhala ndi mankhwala a antioxidant komanso odana ndi zotupa omwe angathandize kuwongolera mayankho amthupi ndikudzitchinjiriza ku mphumu.

8. Maapulo Atha Kukhala Opindulitsa Pathanzi

Kudya zipatso kumalumikizidwa ndi kuchuluka kwa mafupa, komwe kumadziwika ndi thanzi la mafupa.

Ofufuzawo amakhulupirira kuti mankhwala a antioxidant komanso odana ndi zotupa mu zipatso atha kuthandiza kulimbitsa mafupa ndi kulimba.

Kafukufuku wina akuwonetsa kuti maapulo, makamaka, atha kukhudza thanzi la mafupa ().

Pakafukufuku wina, azimayi adya chakudya chomwe chimaphatikizapo maapulo atsopano, maapulo osenda, maapulosi, kapena osapanga ma apulo. Omwe adadya maapulo adataya kashiamu wocheperako m'matupi awo kuposa omwe amawongolera ().

Chidule Mankhwala a antioxidant ndi odana ndi zotupa m'mapulo amatha kulimbikitsa thanzi la mafupa. Kuphatikiza apo, kudya zipatso kumatha kuthandiza kusunga mafupa mukamakalamba.

9. Maapulo Angadziteteze Kudzivulaza Mimba Kuchokera ku NSAID

Gulu la opha ululu otchedwa nonsteroidal anti-inflammatory drug (NSAIDs) atha kuvulaza gawo la m'mimba mwanu.

Kafukufuku m'machubu yoyesera ndi makoswe adapeza kuti chotsitsa chouma cha apulo chimawathandiza kuteteza maselo am'mimba kuvulala chifukwa cha NSAIDs ().

Mitengo iwiri yazomera m'maapulo - chlorogenic acid ndi katekinini - amaganiza kuti ndi othandiza kwambiri ().

Komabe, kafukufuku mwa anthu amafunika kutsimikizira izi.

Chidule Maapulo ali ndi mankhwala omwe angathandize kuteteza m'mimba mwanu kuti musavulazidwe chifukwa cha mankhwala opha ululu a NSAID.

10. Maapulo Angakuthandizeni Kuteteza Ubongo Wanu

Kafukufuku ambiri amayang'ana pa khungu la apulo ndi mnofu.

Komabe, msuzi wa apulo atha kukhala ndi phindu pakuchepa kwamaganizidwe okalamba.

M'maphunziro azinyama, kusungunuka kwa madzi kumachepetsa mitundu yoyipa yama oxygen (ROS) m'minyewa yamaubongo ndikuchepetsa kuchepa kwamaganizidwe ().

Madzi a Apple atha kuteteza acetylcholine, neurotransmitter yomwe imatha kutsika ndi msinkhu. Magulu ochepa a acetylcholine amalumikizidwa ndi matenda a Alzheimer's ().

Momwemonso, ofufuza omwe amadyetsa makoswe okalamba maapulo athunthu adapeza kuti chikhomo cha makoswe chidabwezeretsedwanso pamlingo wa makoswe ang'onoang'ono ().

Izi zati, maapulo athunthu amakhala ndi mankhwala ofanana ndi msuzi wa apulo - ndipo nthawi zonse kumakhala kusankha kwabwino kudya zipatso zanu zonse.

Chidule Malinga ndi kafukufuku wazinyama, msuzi wa apulo atha kuthandiza kupewa kuchepa kwa ma neurotransmitters omwe amakumbukira.

Mfundo Yofunika Kwambiri

Maapulo ndiabwino kwa inu, ndipo kuwadya kumalumikizidwa ndi chiopsezo chochepa cha matenda akulu, kuphatikizapo matenda ashuga ndi khansa.

Kuphatikiza apo, zinthu zake zosungunuka zimatha kulimbikitsa kutaya thupi komanso kukhala ndi thanzi m'matumbo.

Apulo wapakatikati amafanana ndi makapu 1.5 a zipatso - omwe ndi 3/4 pazolimbikitsa za chikho cha 2 cha zipatso tsiku lililonse.

Kuti mupindule kwambiri, idyani zipatso zonse - khungu ndi mnofu wonse.

Momwe Mungasamalire Apple