Ubwino wa Zaumoyo ndi Chakudya cha Apricots

Zamkati

• 1. Ndiopatsa thanzi kwambiri komanso alibe mafuta ambiri
• 2. Wambiri mu antioxidants
• 3. Angalimbikitse thanzi la maso
• 4. Limbikitsani thanzi pakhungu
• 5. Angalimbikitse thanzi m'matumbo
• 6. Potaziyamu wambiri
• 7. Kutentha kwambiri
• 8. Angateteze chiwindi
• 9. Zosavuta kuwonjezera pazakudya zanu
• Mfundo yofunika

Apurikoti (Prunus armeniaca) ndi zipatso zamwala zotchedwanso ma plum aku Armenia.

Pozungulira ndi chikaso, amawoneka ngati pichesi wocheperako koma amagawana tartness wa plums wofiirira.

Ndiopatsa thanzi kwambiri ndipo amakhala ndi maubwino ambiri azaumoyo, monga chimbudzi chathanzi komanso thanzi la maso.

Nawa maubwino 9 azaumoyo ndi zakudya za ma apricot.

1. Ndiopatsa thanzi kwambiri komanso alibe mafuta ambiri

Apricots ndiopatsa thanzi kwambiri ndipo amakhala ndi mavitamini ndi michere yambiri.

Ma apurikoti atsopano awiri (70 magalamu) amapereka ():

• Ma calories: 34
• Ma carbs: 8 magalamu
• Mapuloteni: 1 galamu
• Mafuta: 0.27 magalamu
• CHIKWANGWANI: 1.5 magalamu
• Vitamini A: 8% ya Daily Value (DV)
• Vitamini C: 8% ya DV
• Vitamini E: 4% ya DV
• Potaziyamu: 4% ya DV

Kuphatikiza apo, chipatso ichi ndi gwero labwino la beta carotene, lutein, ndi zeaxanthin, onse omwe ndi ma antioxidants omwe amathandiza kulimbana ndi zopitilira muyeso mthupi lanu (,,).

Ndibwino kuti muzisangalala ndi ma apricot athunthu komanso osadulidwa, chifukwa khungu limakhala ndi michere yambiri komanso michere yambiri. Onetsetsani kuti mwataya mwalawo, chifukwa ndi wosadyeka.

Chidule Maapurikoti amakhala ndi mafuta ochepa komanso amapatsa mavitamini A ndi C.

2. Wambiri mu antioxidants

Apricots ndiwo magwero ambiri a antioxidants, kuphatikiza beta carotene ndi mavitamini A, C, ndi E.

Kuphatikiza apo, ali pamwamba pagulu la ma polyphenol antioxidants otchedwa flavonoids, omwe awonetsedwa kuti amateteza kumatenda, kuphatikiza matenda ashuga ndi matenda amtima (5,,).

Ma flavonoid akulu m'mapurikoti ndi ma chlorogenic acid, makatekini, ndi quercetin (5).

Izi zimathandizira kusinthitsa zinthu zamagetsi, zomwe ndi mankhwala owononga omwe amawononga maselo anu ndikupangitsa kupsinjika kwa okosijeni. Kupsinjika kwa okosijeni kumalumikizidwa ndi kunenepa kwambiri komanso matenda ambiri osachiritsika, monga matenda amtima (,,).

Pakafukufuku wina mwa anthu 2,375, ofufuza adapanga njira yolembera kuti athe kuyesa kusintha kwamakanema otupa.

Adapeza kuti kuchuluka kwa flavonoid ndi anthocyanin olowa kumalumikizidwa ndi 42% ndi 73% yotupa m'munsi, motsatana. Kudya kwambiri kwa flavonoid kumamangiridwanso ku 56% m'munsi kupsinjika kwa oxidative ().

Chidule Apricots ali ndi ma antioxidants ambiri, makamaka flavonoids. Amathandizira kuteteza thupi lanu ku nkhawa yama oxidative, yomwe imalumikizidwa ndi matenda ambiri.

3. Angalimbikitse thanzi la maso

Maapurikoti amadzitamandira ndi zinthu zingapo zofunika pa thanzi la maso, kuphatikiza mavitamini A ndi E (,).

Vitamini A imathandiza kwambiri kupewa khungu usiku, matenda omwe amabwera chifukwa chakusowa kwa khungu lanu, pomwe vitamini E ndi antioxidant wosungunuka ndi mafuta womwe umalowa m'maso mwanu kuti muwateteze ku kuwonongeka kwaulere (,).

Pakadali pano, beta carotene - yomwe imapatsa ma apricot mtundu wachikaso-lalanje - imakhala ngati cholowetsa ku vitamini A, kutanthauza kuti thupi lanu limatha kusintha kukhala vitamini ().

Zina zofunika apricot carotenoids ndi lutein ndi zeaxanthin. Zopezeka muma lens ndi maso anu, amateteza ku kupsinjika kwa okosijeni (5,,).

Chidule Apricots ndi gwero labwino kwambiri la beta carotene, lutein, zeaxanthin, ndi mavitamini C ndi E. Zakudya izi zimateteza maso anu kuti asawonongeke.

4. Limbikitsani thanzi pakhungu

Kudya ma apurikoti kumatha kupindulitsa khungu lanu.

Zomwe zimayambitsa makwinya ndi kuwonongeka kwa khungu ndi zinthu zachilengedwe, monga dzuwa, kuipitsa, ndi utsi wa ndudu (,).

Kuphatikiza apo, kafukufuku akuwonetsa kulumikizana kwachindunji pakati pa kuwala kwa ma ultraviolet (UV), kutentha kwa dzuwa, komanso chiopsezo chanu chotenga khansa ya khansa yapakhungu (mtundu woopsa wa khansa yapakhungu (,).

Makamaka, mutha kulimbana ndi kuwonongeka kwa khungu kudzera pachakudya chopatsa thanzi chodzaza ndi ma antioxidants, omwe ma apricot amapereka.

Mavitamini C ndi E, onse omwe amapezeka mu chipatso ichi, atha kuthandiza khungu lanu. Makamaka, vitamini C amateteza ku kuwonongeka kwa UV ndikuwononga zachilengedwe powasokoneza owonjezera ().

Kuphatikiza apo, vitamini iyi imathandizira kupanga collagen, yomwe imapatsa mphamvu khungu lanu komanso kulimba. Kudya chakudya chokhala ndi vitamini C wambiri kumatha kuthandizira khungu lanu kuchira pakuwonongeka kwa UV ndikupewa makwinya ().

Beta carotene, michere ina ya apricot, itha kuteteza ku kutentha kwa dzuwa. Pakafukufuku wamasabata 10, kuwonjezera pa beta carotene kunachepetsa chiopsezo chakupsa ndi 20% ().

Ngakhale mukuyenera kugwiritsa ntchito zoteteza ku dzuwa, kuyamwa ma apurikoti kumatha kukupatsani chitetezo china.

Chidule Apricots mwachilengedwe amakhala ndi ma antioxidants ambiri, omwe amateteza kuti zachilengedwe zisawonongeke ndi dzuwa, kuipitsidwa, ndi utsi wa ndudu. Izi zimatha kupindulitsa khungu lanu pochepetsa chiopsezo cha makwinya ndi kutentha kwa dzuwa.

5. Angalimbikitse thanzi m'matumbo

Apricots amalimbikitsa thanzi m'matumbo.

Chikho chimodzi (165 magalamu) a ma apricot osetedwa amapereka magalamu 3.3 a fiber, omwe ndi 8.6% ndi 13.2% a DV ya abambo ndi amai, motsatana ().

Apurikoti amakhala ndi zinthu zosungunuka komanso zosungunuka. Mtundu wosungunuka umasungunuka m'madzi ndipo umaphatikizapo pectin, chingamu, ndi maunyolo ataliatali a shuga otchedwa polysaccharides, pomwe mtundu wosasungunukawo sungasungunuke m'madzi ndipo umaphatikizaponso cellulose, hemicellulose, ndi lignin ().

Maapurikoti amakhala ndi michere yambiri yosungunuka, yomwe imafunikira kuti shuga wambiri wamagazi akhalebe wathanzi komanso mafuta m'magazi (,).

Kuphatikiza apo, CHIKWANGWANI chimachedwetsa kuyenda kwa chakudya kudzera m'matumbo anu ndipo chimadyetsa mabakiteriya anu opindulitsa. Thupi labwino la microbiome limalumikizidwa ndi chiopsezo chochepa kwambiri cha kunenepa kwambiri ().

Ngakhale apurikoti umodzi (35 magalamu) amangokhala ndi magalamu 0,7 a fiber, ndikosavuta kudya ochepa nthawi imodzi ().

Chidule Ma apricot ndi gwero labwino lazinthu zosungunuka, zomwe zimadyetsa mabakiteriya anu athanzi ndipo zimatha kuperekanso thanzi m'mimba.

6. Potaziyamu wambiri

Apricots ali ndi potaziyamu wambiri, mchere womwe umathandizanso ngati electrolyte. Thupi lanu, ndi lomwe limatumiza ziwonetsero zamitsempha ndikuwongolera kupindika kwa minyewa komanso kuchepa kwa madzi (24,).

Ma apricot awiri (70 magalamu) amapereka 181 mg ya mcherewu, womwe ndi 4% ya DV.

Popeza potaziyamu imagwira ntchito limodzi ndi sodium kuti isunge madzimadzi, kudya kokwanira kumathandiza kupewa kuphulika komanso kukhala ndi kuthamanga kwa magazi (24).

Kafukufuku wina wa 33 adapeza kuti zakudya zomwe zili ndi potaziyamu zimachepetsa kwambiri kuthamanga kwa magazi ndipo zimapangitsa 24% kukhala ndi chiopsezo chochepa cha sitiroko ().

Chidule Potaziyamu amathandizira kuwonetsa mitsempha, kutsekeka kwa minofu, komanso madzi amadzimadzi. Kudya zakudya zokhala ndi potaziyamu, monga ma apricot, kumathandiza kupewa kuthamanga kwa magazi ndikuchepetsa chiopsezo cha sitiroko.

7. Kutentha kwambiri

Monga zipatso zambiri, ma apricot mwachilengedwe amakhala ndi madzi ambiri, omwe amatha kuthandiza kuwongolera kuthamanga kwa magazi, kutentha kwa thupi, thanzi limodzi, komanso kugunda kwa mtima (27,,).

Kapu imodzi (165 magalamu) ya magawo osikika, ma apricot atsopano amapereka pafupifupi chikho cha 2/3 (142 ml) chamadzi ().

Popeza anthu ambiri samamwa madzi okwanira, kudya zipatso zatsopano kungakuthandizeni kukwaniritsa zosowa zanu za tsiku ndi tsiku.

Ngati mwasowa madzi m'thupi, voliyumu yamagazi anu imatsika, kukakamiza mtima wanu kugwira ntchito molimbika kupopera magazi. Kuphatikiza apo, kukhala ndi hydrated kumathandizira magazi anu kuti azizungulira zinyalala ndi michere mthupi lanu lonse (27,).

Kuphatikiza apo, kudya ma apricot ikhoza kukhala njira yosavuta yobwezeretsanso kutaya kwa madzi ndi ma electrolyte mukamaliza masewera olimbitsa thupi, chifukwa chipatso ichi chimapereka madzi ambiri ndi potaziyamu (, 27,).

Chidule Ma Apricot mwachilengedwe amakhala ndi madzi ambiri, omwe amafunikira kuti azikhala ndi madzi ambiri. Kutsekemera koyenera ndikofunikira pazinthu zingapo zaumoyo, kuphatikiza kuthamanga kwa magazi komanso kugunda kwa mtima.

8. Angateteze chiwindi

Zina zimafotokoza kuti ma apricot atha kuthandiza kuteteza chiwindi ku nkhawa ya okosijeni (,).

M'maphunziro awiri azinyama, makoswe amadyetsa mowa ndipo ma apricot anali ndi michere yotsika ya chiwindi komanso zipsera zotupa kuposa makoswe omwe amamwa mowa koma opanda ma apricot (,).

Kafukufukuyu akuwonetsa kuti ma apricot atha kuthandizira kupewa kuwonongeka kwa chiwindi chifukwa chamadzimadzi omwe amakhala ndi antioxidant.

Izi zati, ndizovuta kudziwa ngati chipatso ichi chimapindulitsanso anthu. Kafufuzidwe kena ndikofunikira.

Chidule M'maphunziro awiri amphaka, ma apricot adapezeka kuti amateteza chiwindi ku nkhawa ya okosijeni yomwe imayamba chifukwa chakumwa mowa. Komabe, maphunziro aumunthu amafunikira.

9. Zosavuta kuwonjezera pazakudya zanu

Ma apurikoti atsopano komanso owuma amapanga chakudya chofulumira, chokoma kapena chosavuta kuwonjezera pa chakudya chomwe mumakonda. Mutha kuwawonjezera pazakudya zanu m'njira zosiyanasiyana, kuphatikiza:

• inakankhidwira mumsewu kapena granola
• amadya mwatsopano ngati chotukuka
• sliced ​​ndikuwonjezera yogurt kapena saladi
• amagwiritsidwa ntchito mu jams, kuteteza, ndi salsas
• stewed mu wophika pang'onopang'ono ndi nyama, monga nkhuku kapena ng'ombe
• chinawonjezeredwa ku ndiwo mchere monga mapayi, mikate, ndi mitanda

Popeza ndi otsekemera komanso omata, ma apricot amatha kugwiritsidwa ntchito m'malo mwa mapichesi kapena plums m'maphikidwe ambiri.

Chidule Ma apurikoti atsopano komanso owuma amapezeka kwambiri. Mutha kuzidya zokha kapena kuziwonjezera pazakudya zomwe mumakonda, mbali, kapena ndiwo zochuluka mchere.

Mfundo yofunika

Apricots ndi chipatso chokoma chodzaza ndi mavitamini, fiber, ndi antioxidants. Amakhala ndi maubwino angapo, kuphatikiza thanzi la maso, khungu, komanso matumbo.

Zatsopano kapena zouma, apricots ndiosavuta kuwonjezera pa yogurt, saladi, ndi chakudya chachikulu.

Ngati mumakonda kudya mapichesi ndi maula, ma apurikoti akhoza kukhala njira yabwino yosinthira zochita zanu.