10 Anoshamisa Utano Makomborero emaapuro

Zvemukati

• 1. Maapuro Anovaka muviri
• 2. Maapuro Anogona Kuva Akanaka Kuonda
• 3. Maapuro Anogona Kuva Akanaka Kumwoyo Wako
• 4. Ivo Vakabatanidzwa kune Diki Njodzi Yechirwere cheshuga
• 5. Ivo Vanogona Kuva nePrebiotic Mhedzisiro uye Vanosimudzira Akanaka Gut Bhakitiriya
• 6. Zvinhu zviri mumaApple Zvinogona Kubatsira Kudzivirira Gomarara
• 7. Maapuro Ane Makomponi Anogona Kubatsira Kurwisa Asima
• 8. Maapuro Anogona Kuva Akanaka Pfupa Hutano
• 9. Maapuro Anogona Kudzivirira Pakukuvara Kwedumbu Kubva kuNSAIDs
• 10. Maapuro Anogona Kubatsira Kudzivirira Uropi Hwako
• Icho Chinokosha
• Maitiro Ekubvisa Apple

Maapuro ndeimwe yemichero inozivikanwa kwazvo - uye nechikonzero chakanaka.

Ivo chibereko chakasarudzika chine hutano neakawanda mabhenefiti akatsigirwa-akatsigira.

Heano gumi anokatyamadza hutano mabhenefiti emaapuro.

1. Maapuro Anovaka muviri

Svikiro apple - rine dhayamita ingangoita 3 inches (7.6 masentimita) - zvakaenzana 1.5 makapu emichero. Makapu maviri emichero zuva nezuva anokurudzirwa pane 2,000-koriori chikafu.

Imwe svikiro apple - 6.4 ounces kana 182 gramu - inopa zvinotevera zvinotevera zvinovaka muviri ():

• Makorori: 95
• Carbs: 25 magiramu
• Fiber: 4 magiramu
• Vhitamini C: 14% yeReferenzi Mazuva ese Intake (RDI)
• Potassium: 6% yeiyo RDI
• Vhitamini K: 5% yeiyo RDI

Uyezve, kushumirwa kumwechete kunopa 2-4% yeiyo RDI yemanganizi, mhangura, uye mavitamini A, E, B1, B2, uye B6.

Maapuro zvakare akapfuma sosi ye polyphenols. Nepo marabhisi ezvekudya asinganyorwe izvi zvinomera zvemiti, ivo vanogona kunge vari vazhinji vezvakanakira hutano.

Kuti uwane zvakanakira maapuro, siya ganda pa - rine hafu yefaera uye mazhinji epolyphenols.

Pfupiso Maapuro ane sosi yakanaka yefaibha uye vhitamini C. Iwo zvakare ane polyphenols, ayo anogona kuve nerubatsiro rwakawanda rwehutano.

2. Maapuro Anogona Kuva Akanaka Kuonda

Maapuro akakwirira mune fiber uye mvura - maviri hunhu hunoita kuti vazadze.

Mune kumwe kuongorora, vanhu vaidya zvidimbu zvemaapuro chikafu chisati chadya vakanzwa kuzere kupfuura avo vaidya maapurosiuce, muto wemaapuro, kana vasina zvigadzirwa zvemaapuro ().

Muchidzidzo chimwe chete, avo vakatanga kudya kwavo nezvimedu zvemaapuro vakadyawo avhareji yemazana mashoma emakoriori pane avo vasina ().

Mune kumwe kudzidza kwemavhiki gumi mumadzimai makumi mashanu akafutisa, vatori vechikamu vakadya maapuro vakarasikirwa neavhareji yemapaundi maviri (1 kg) uye vakadya mashoma macalorie akazara, zvichienzaniswa nevaya vaidya oat makuki ane akafanana macalorie uye fiber zvemukati ().

Vanotsvaga vanofunga kuti maapuro ari kuzadza zvakanyanya nekuti iwo ane simba shoma-dense, zvakadaro achiri kuendesa fiber uye vhoriyamu.

Uyezve, zvimwe zvisikwa zvakasikwa mavari zvinogona kukurudzira kuonda.

Chidzidzo mumakonzo akafutisa chakawana kuti avo vakapihwa chinowedzerwa chemaapuro epasi uye muto wemapuro wakadzikira huremu uye vaive nemazinga akaderera e "yakaipa" LDL cholesterol, triglycerides, uye yakazara cholesterol kupfuura iro rinotonga boka ().

Pfupiso Maapuro anogona kubatsira kurasikirwa uremu munzira dzinoverengeka. Ivo vari zvakare kunyanya kuzadza nekuda kwavo kwakanyanya fiber zvemukati.

3. Maapuro Anogona Kuva Akanaka Kumwoyo Wako

Maapuro ave akabatanidzwa kune yakaderera njodzi yehosha yemwoyo ().

Chimwe chikonzero chingave chekuti maapuro ane fiber inogadziriswa - iyo mhando inogona kubatsira kudzikisa ropa rako remafuta akawandisa.

Izvo zvinewo polyphenols, ane antioxidant mhedzisiro. Mazhinji eaya akaiswa mukati peel.

Imwe yeaya polyphenols ndiyo flavonoid epicatechin, iyo inogona kudzikisa BP.

Kuongororwa kwezvidzidzo kwakawana kuti kuwanda kwakanyanya kwema flavonoid kwakabatana ne 20% njodzi yakaderera yesitiroko ().

Flavonoids inogona kubatsira kudzivirira chirwere chemwoyo nekudzikisa BP, ichideredza "yakaipa" LDL oxidation, uye kuita se antioxidants ().

Chimwe chidzidzo chakafananidza mhedzisiro yekudya apuro pazuva kutora ma statins - kirasi yemishonga inozivikanwa yekudzikisa cholesterol - yakagumisa kuti maapuro angangoita senge anodzora kufa kubva kuchirwere chemoyo semishonga ().

Nekudaro, sezvo ichi chaisave chiedzwa chinodzorwa, zviwanikwa zvinofanirwa kutorwa nendege yemunyu.

Chimwe chidzidzo chakabatanidza kudya michena nemafuta machena nemiriwo, senge maapuro nemapere, kune njodzi yakaderera yekurohwa. Kune yega yega magiramu makumi maviri neshanu - inenge 1/5 mukombe wemaapuro - akapedzwa, njodzi yekurohwa yakaderera ne9% ().

Pfupiso Maapuro anosimudzira hutano hwemwoyo munzira dzinoverengeka. Izvo zvakakwirira mumafuta akasanganiswa, ayo anobatsira kudzikisa cholesterol. Ivo zvakare vane polyphenols, ayo anoenderana neakaderera BP uye sitiroko njodzi.

4. Ivo Vakabatanidzwa kune Diki Njodzi Yechirwere cheshuga

Ongororo dzinoverengeka dzakabatanidza kudya maapuro kune njodzi yakaderera yerudzi rwechipiri chirwere cheshuga ().

Mune kumwe kuongorora kukuru, kudya apuro pazuva kwaive kwakabatana ne 28% njodzi yakaderera yerudzi rwechipiri chirwere cheshuga, zvichienzaniswa nekusadya chero maapuro. Kunyangwe kudya maapuro mashoma pavhiki kwaive nekudzivirira kwakafanana ().

Zvinogoneka kuti iyo polyphenols mumaapuro anobatsira kudzivirira kukuvara kwemasuru kune beta maseru mupancreas. Beta maseru anogadzira insulin mumuviri wako uye anowanzo kanganisika mune vanhu vane mhando 2 chirwere cheshuga.

Pfupiso Kudya maapuro kwakabatana nenjodzi yakaderera yerudzi rwechipiri chirwere cheshuga. Izvi zvinogona kunge zvichikonzerwa neiyo polyphenol antioxidant zvemukati.

5. Ivo Vanogona Kuva nePrebiotic Mhedzisiro uye Vanosimudzira Akanaka Gut Bhakitiriya

Maapuro ane pectin, rudzi rwefibre inoshanda se prebiotic. Izvi zvinoreva kuti inodyisa mabhakitiriya akanaka mumatumbu ako.

Ura hwako hudiki hautore fiber panguva yekugaya. Pane kudaro, inoenda kukoni yako, uko inogona kusimudzira kukura kweutachiona hwakanaka. Izvo zvinoshanduka zvakare kuva mamwe makomponi anobatsira anotenderera kumashure kuburikidza nemuviri wako ().

Tsvagurudzo nyowani inoratidza kuti ichi chingave chiri chikonzero chiri shure kwezvimwe zvinodzivirira maapuro pakurwisa kufutisa, mhando 2 chirwere cheshuga, uye chirwere chemwoyo.

Pfupiso Rudzi rwefibre mumaapuro runopa mabhakitiriya akanaka uye inogona kunge iri iyo chikonzero chekudzivirira kubva kufutisa, chirwere chemwoyo, uye mhando 2 chirwere cheshuga.

6. Zvinhu zviri mumaApple Zvinogona Kubatsira Kudzivirira Gomarara

Kwayedza-chubhu zvidzidzo zvakaratidza kubatana pakati pemiti yemakemikari mumaapuro uye nengozi yakaderera yekenza ().

Pamusoro pezvo, kumwe kuongorora kwakaitwa mumadzimai kwakataura kuti kudya maapuro kwaive kwakabatana nemitengo yakaderera yekufa kubva pagomarara ().

Masayendisiti anotenda kuti yavo antioxidant uye anti-kuzvimba mhedzisiro inogona kuve inokonzeresa yavo inogona gomarara-yekudzivirira mhedzisiro ().

Pfupiso Maapuro ane akati wandei anowanzoitika mishonga inogona kubatsira kurwisa gomarara. Ongororo dzekuongorora dzakavabatanidza nenjodzi yakaderera yekenza uye kufa nekenza.

7. Maapuro Ane Makomponi Anogona Kubatsira Kurwisa Asima

Maapuro eantioxidant-akapfuma anogona kubatsira kuchengetedza mapapu ako kubva kukuvara kweiyo oxidative.

Chidzidzo chikuru mumadzimai anodarika makumi matanhatu neshanu chakawana kuti avo vakadya maapuro mazhinji vaive nenjodzi yakanyanya yepfuva. Kudya ingangoita 15% yeapuro hombe pazuva kwakabatanidzwa ne10% njodzi yakaderera yemamiriro aya ().

Apple ganda rine iyo flavonoid quercetin, iyo inogona kubatsira kudzora immune system uye kudzora kuzvimba. Idzi ndidzo nzira mbiri idzo dzinogona kukanganisa asima nekusagadzikana ().

Pfupiso Maapuro ane antioxidant uye anti-kupisa makomputa ayo anogona kubatsira kudzora immune mhinduro uye kudzivirira kubva kune asthma.

8. Maapuro Anogona Kuva Akanaka Pfupa Hutano

Kudya michero kwakabatana neakakwira mapfupa, inova chiratidzo chehutano hwemapfupa.

Vatsvagiri vanotenda kuti iyo antioxidant uye anti-kuzvimba makomponi mumuchero anogona kubatsira kusimudzira mafupa uye simba.

Zvimwe zvidzidzo zvinoratidza kuti maapuro, kunyanya, anogona kukanganisa hutano hwepfupa ().

Mune kumwe kuongorora, vakadzi vakadya chikafu chingangosanganisira maapuro manyowani, maapuro akasvuurwa, maapuloauce, kana pasina zvigadzirwa zvemaapuro. Vaya vaidya maapuro vakarasa calcium shoma kubva mumiviri yavo kupfuura boka rinodzora ().

Pfupiso Iyo antioxidant uye inorwisa-kuzvimba makomponi mumaapuro anogona kusimudzira hutano hwepfupa. Uyezve, kudya michero kunogona kubatsira kuchengetedza mafupa paunenge uchikwegura.

9. Maapuro Anogona Kudzivirira Pakukuvara Kwedumbu Kubva kuNSAIDs

Kirasi yemapainkillers anozivikanwa seasisteroidal anti-anogumbura madhiragi (NSAIDs) anogona kukuvadza mubato wedumbu rako.

Chidzidzo mumayedzo machubhu nemakonzo chakawana kuti chando -maapuro yakabviswa yakabvisa kudzivirira maseru emudumbu kubva mukukuvara nekuda kweNSAIDs ().

Makemikari maviri emiti mumaapuro - chlorogenic acid uye catechin - anofungidzirwa kuti anonyanya kubatsira ().

Nekudaro, kutsvagisa muvanhu kunodiwa kuratidza izvi mhedzisiro.

Pfupiso Maapuro ane makomputa anogona kubatsira kudzivirira mudumbu mako kubva mukukuvara nekuda kweNSAID painkillers.

10. Maapuro Anogona Kubatsira Kudzivirira Uropi Hwako

Yakawanda tsvagurudzo inotarisa peaperi peel nenyama.

Nekudaro, muto weapuro unogona kunge uine mabhenefiti ekuderera kwepfungwa zvine chekuita nezera.

Muzvidzidzo zvemhuka, muto wekutetepa wakadzora zvinokuvadza zvinoshanda oksijeni marudzi (ROS) muhuropi matishu uye kudzikisira kuderera kwepfungwa ().

Apple muto unogona kubatsira kuchengetedza acetylcholine, iyo neurotransmitter iyo inogona kuderera nezera. Kuderera kweacetylcholine kwakabatana nechirwere cheAlzheimer ().

Saizvozvowo, vaongorori vakapa makonzo akura maapuro akazara vakaona kuti mucherechedzo wemakonzo 'ndangariro wakadzoserwa padanho remakonzo madiki ().

Izvo zvakati, maapuro akazara ane iwo macomputer akafanana neapuro muto - uye inogara iri sarudzo ine hutano kudya chibereko chako chakazara.

Pfupiso Zvinoenderana nezvidzidzo zvemhuka, muto wemaapuro unogona kubatsira kudzivirira kudzikira kwemaurotransmitter ayo anowanikwa mundangariro.

Icho Chinokosha

Maapuro akanaka kwazvo kwauri, uye kuudya kunosanganisirwa nenjodzi yakaderera yezvirwere zvikuru zvikuru, zvinosanganisira chirwere cheshuga nekenza.

Zvakare, inogadziriswa faibha zvemukati zvinogona kukurudzira kuonda uye gut gut.

Svikiro apple rinokwana 1.5 makapu emichero - inova 3/4 yeiyo 2-mukombe kurudziro yezuva nezuva yemichero.

Kune zvakakosha zvikuru, idya muchero wese - zvese ganda nenyama.

Maitiro Ekubvisa Apple