9 Hutano uye Kudya Kunobatsira maApricot

Zvemukati

• 1. Inopa hutano uye yakaderera mumacalorie
• 2. Yakakwirira muma antioxidants
• 3. Inogona kusimudzira hutano hwemaziso
• 4. Inogona kuwedzera hutano hweganda
• 5. Inogona kusimudzira ura hutano
• 6. Yakakwirira mu potassium
• 7. Yakanyanya hydrate
• 8. Inogona kuchengetedza chiropa chako
• 9. Zviri nyore kuwedzera pane zvaunodya
• Chinokosha

Apricots (Prunus armeniaca) michero yematombo inozivikanwawo seArmenian plums.

Kutenderera uye yero, zvinoita senge diki vhezheni peach asi vanogovana tartness yepepuru plums.

Ivo vane hutano hwakanyanya uye vane zvakawanda zvehutano mabhenefiti, sekuvandudza kugaya uye hutano hwemaziso.

Heano mapfumbamwe ehutano uye ehutano mabhenefiti emaapricots.

1. Inopa hutano uye yakaderera mumacalorie

Maapurikoti ane hutano zvikuru uye ane mavitamini uye zvicherwa zvakakosha.

Ingori 2 matsva maapricots (70 magiramu) anopa ():

• Makorori: 34
• Carbs: 8 magiramu
• Mapuroteni: 1 gramu
• Mafuta: 0.27 magiramu
• Fiber: 1.5 gramu
• Vhitamini A: 8% yeiyo Zuva Nezuva Kukosha (DV)
• Vhitamini C: 8% yeiyo DV
• Vhitamini E: 4% yeiyo DV
• Potassium: 4% yeiyo DV

Zvakare, uyu muchero inzvimbo yakanaka ye beta carotene, lutein, uye zeaxanthin, ese ayo ane simba antioxidants anobatsira kurwisa mahara radicals mumuviri wako (,,).

Zvakanakisisa kunakidzwa nemaapurikoti akazara uye asina kuvezwa, sezvo ganda rinozvirumbidza yakawanda yefaibha uye zvinovaka muviri. Ive neshuwa yekurasa dombo, sezvo risingadyiwe.

Pfupiso Maapurikoti akaderera mumakoriyori nemafuta uye zvakare iri rakanyanya sosi mavitamini A uye C.

2. Yakakwirira muma antioxidants

Maapurikoti ndiwo manyuko makuru emazhinji antioxidants, anosanganisira beta carotene uye mavitamini A, C, uye E.

Uyezve, iwo akakwirira muboka re polyphenol antioxidants anonzi flavonoids, ayo akaratidzirwa kudzivirira kubva kuzvirwere, zvinosanganisira chirwere cheshuga uye chirwere chemwoyo (5,,).

Iwo makuru flavonoids mumaapricots ndiwo chlorogenic acids, makatekini, uye quercetin (5).

Aya makomponi anoshanda kurerutsa mahara radicals, ari makomputa anokuvadza anokuvadza maseru ako uye anokonzera oxidative kusagadzikana. Kushushikana nekushushikana kwakabatana nekufutisa uye zvakawanda zvirwere zvisingaperi, senge chirwere chemwoyo (,,).

Mune kumwe kuongorora muvanhu 2,375, vaongorori vakagadzira mamaki ekuyera shanduko mumatanho ezviratidzo zvekuzvimba.

Vakaona kuti yakakwira flavonoid uye anthocyanin kutora kwakabatana ne 42% uye 73% yakaderera kuzvimba mamaki, zvichiteerana. Yakakwira flavonoid kudya kwaive kwakasungirwa kune 56% yakaderera oxidative kusagadzikana mamaki ().

Pfupiso Maapurikoti ane akawanda antioxidants, kunyanya flavonoids. Ivo vanobatsira kuchengetedza muviri wako kubva kune oxidative kusagadzikana, iyo yakabatana nezvakawanda zvisingaperi hosha.

3. Inogona kusimudzira hutano hwemaziso

Maapurikoti anozvirumbidza makomputa akawanda akakosha kune hutano hwemaziso, kusanganisira mavitamini A uye E (,).

Vitamin A inoita basa rakakosha mukudzivirira husiku husina kuona, chirwere chinokonzerwa nekushaikwa kwemavara ekuzora mumaziso ako, nepo vhitamini E iri mafuta-anogadzikana anopesana nemagetsi anopinda mumaziso ako zvakananga kuvadzivirira kubva mukukuvara kwakanyanya (,).

Zvichakadaro, beta carotene - iyo inopa apricots yavo yero-orenji ruvara - inoshanda seyakatangira vhitamini A, zvichireva kuti muviri wako unogona kuishandura kuita vhitamini ().

Zvimwe zvakakosha apricot carotenoids zvinosanganisira lutein uye zeaxanthin. Inowanikwa mumalensi uye maziso eziso rako, zvinodzivirira kubva kune oxidative kusagadzikana (5,,).

Pfupiso Maapurikoti sosi yakanaka kwazvo ye beta carotene, lutein, zeaxanthin, uye mavitamini C neE. Izvi zvinovaka muviri zvinodzivirira maziso ako kuti asakanganiswa.

4. Inogona kuwedzera hutano hweganda

Kudya apricots kunogona kubatsira ganda rako.

Izvo zvinonyanya kukonzera kuunyana uye kukuvara kweganda zvinhu zvakatipoteredza, zvakaita sezuva, kusvibiswa, uye utsi hwefodya (,).

Zvakare, kutsvagisa kunoratidza kubatana kwakananga pakati peiyo ultraviolet (UV) kupenya kwechiedza, kupisa kwezuva, uye njodzi yako yemelanoma, rudzi runouraya rwegomarara reganda (,).

Sezvineiwo, iwe unogona kurwisa kumwe kwekukuvara kweganda kuburikidza nedhayeti ine hutano izere nema antioxidants, ayo maapurikoti anopa.

Vitamin C uye E, ese ari maviri anowanikwa mune ichi chibereko, anogona kubatsira ganda rako. Kunyanya, vhitamini C inodzivirira kukuvara kweUV uye kusvibiswa kwezvakatipoteredza nekudzora mahara radicals ().

Uyezve, vhitamini iyi inobatsira kuvaka collagen, iyo inopa ganda rako simba uye kusimba. Kudya chikafu chine vhitamini C yakawanda kunogona kubatsira ganda rako kupora kubva kukuvara kwe UV uye kudzivirira kuunyana ().

Beta carotene, imwe apricot zvinovaka muviri, inogona kudzivirira kubva pakupiswa nezuva. Muchidzidzo chevhiki gumi, kuwedzera ne beta carotene kwakaderedza njodzi yekutsva nezuva ne20% ().

Paunenge uchifanira kushandisa sunscreen, kunama maapurikoti kunogona kupa kumwe kudzivirirwa.

Pfupiso Maapurikoti akajairika mune antioxidants, ayo anochengetedza kukuvara kwenzvimbo kubva kuzuva, kusvibiswa, uye utsi hwefodya. Aya makomponi anogona kubatsira ganda rako nekuderedza njodzi yako yemakwenzi uye kupisa kwezuva.

5. Inogona kusimudzira ura hutano

Maapurikoti anogona kusimudzira hutano hwematumbo.

Imwe kapu (165 gramu) yemapricots akachekwa inopa 3.3 gramu yefibre, inova 8.6% uye 13.2% yeDV yevarume nevakadzi, zvichiteerana ().

Maapurikoti ane zvese zvinogadziriswa uye zvisingasviki fiber. Rudzi rwunyungudika runonyungudika mumvura uye rwunosanganisira pectin, matadza, uye ngetani refu dzeshuga dzinodaidzwa kuti polysaccharides, nepo iyo isinga nyungudike isinganyungudike mumvura uye inosanganisira cellulose, hemicellulose, uye lignin ().

Maapurikoti anonyanya kukwirira mune yakasungika fiber, yakakosha pakuchengetedza hutano hweropa uye cholesterol mazinga (,).

Zvakare, faibha inononoka kufamba kwechikafu kuburikidza neyako yekugaya uye inodyisa yako inobatsira gut mabhakitiriya. Utano hwakanaka hutachiona microbiome hwakabatana nenjodzi yakaderera yekufutisa ().

Nepo imwe apurikoti (35 magiramu) rinobata chete 0,7 magiramu efaera, zviri nyore kudya mashoma mune imwechete yakagara ().

Pfupiso Maapurikoti sosi yakanaka yefaibha inosungunuka, inopa hutachiona hutumbu hwako uye inogona kusimudzira hutano hwekugaya.

6. Yakakwirira mu potassium

Maapurikoti akakwirira mu potassium, chicherwa chinoshandawo se electrolyte. Mumumuviri wako, zvine basa rekutumira masaini etsinga uye kudzora mhasuru yemasuru uye fluid fluid (24,).

Maapurikoti maviri (70 magiramu) anopa 181 mg yeicherwa inova 4% yeDV.

Sezvo potasiamu inoshanda padhuze nesodiyamu kuchengetedza kuyerera kwemvura, kudya kwakaringana kunogona kubatsira kudzivirira kubuda uye kuchengetedza hutano hweropa (24).

Imwe ongororo yeongororo makumi matatu neshanu yakawana kuti chikafu chakazara mu potassium chakadzora zvakanyanya BP uye zvakakonzeresa 24% njodzi yakaderera yekurohwa ().

Pfupiso Potassium inobatsira nerve kusaina, mhasuru contractions, uye fluid fluid. Kudya potassium-rich chikafu, senge maapurikoti, zvinogona kubatsira kudzivirira kukwirisa kweropa uye kudzikisa njodzi yako yekurohwa.

7. Yakanyanya hydrate

Kufanana nemichero yakawanda, maapurikoti akasimba kwazvo mumvura, ayo anogona kubatsira kudzikamisa kuwedzera kweropa, tembiricha yemuviri, hutano hwakabatana, uye kurova kwemwoyo (27,,).

Mukombe mumwe (165 gramu) akachekwa, maapurikoti matsva anopa anenge 2/3 mukombe (142 ml) yemvura ().

Sezvo vanhu vazhinji vasinganwe mvura yakakwana, kudya michero mitsva kunogona kubatsira iwe kuzadzisa zvaunoda zuva nezuva.

Kana iwe ukashayiwa mvura, huwandu hweropa rako hunodonha, uchimanikidza moyo wako kushanda zvakanyanya kupomba ropa. Uyezve, kugara uine hydrated kunoita kuti ropa rako ripararire marara uye zvinovaka muviri mumuviri wako wese (27,).

Uyezve, kudya maapurikoti inogona kuve nzira iri nyore yekuzadza zvese kurasikirwa kwemvura uye electrolyte mushure mekurovedza muviri, sezvo muchero uyu uchipa huwandu hwakanaka hwemvura uye potasium (, 27,).

Pfupiso Maapurikoti akasununguka kwazvo mumvura, izvo zvakakosha kuti ugare uine hydrated. Yakanakisa hydration yakakosha kune akati wandei mativi ehutano, kusanganisira kuwedzera kweropa uye kurova kwemoyo.

8. Inogona kuchengetedza chiropa chako

Imwe data inoratidza kuti apricots anogona kubatsira kuchengetedza chiropa chako kubva kune oxidative kusagadzikana (,).

Muzvidzidzo zviviri zvemhuka, makonzo aidyisa doro uye maapricot aive nemazinga akaderera enzyme echiropa uye mamaki ekuzvimba kupfuura makonzo anopiwa doro asi asina maapurikoti (,).

Uku kutsvagurudza kunoratidza kuti maapricot anogona kubatsira kudzivirira kukuvara kwechiropa nekuda kwavo chaiwo antioxidant zvemukati.

Izvo zvakati, zvakaoma kuziva kuti chibereko ichi chinopa bhenefiti imwechete muvanhu. Kumwe kutsvagurudza kunokosha.

Pfupiso Muzvidzidzo zviviri zvemakonzo, maapurikoti akawanikwa achichengetedza chiropa kubva mukushushikana kwehutachiona hunokonzerwa nekumwa doro. Asi, zvidzidzo zvevanhu zvinodiwa.

9. Zviri nyore kuwedzera pane zvaunodya

Ose maapurikoti matsva uye akaomeswa anogadzira chikafu chinokurumidza, chinonaka kana kuwedzeredza nyore kune chikafu chaunofarira. Unogona kuvawedzera pakudya kwako nenzira dzakasiyana, kusanganisira:

• inomutswa mumugwagwa musanganiswa kana granola
• yakadyiwa nyowani kunge tudyo
• yakatemwa uye yakawedzerwa kune yogati kana saladhi
• inoshandiswa mumajamu, inochengetedza, uye salsas
• stewed in anononoka-mubiki ane nyama, senge huku kana nyama yemombe
• yakawedzerwa kumadhizeti senge mapai, makeke, uye mapeke

Sezvo iwo ari kutapira uye tart, maapurikoti anogona kushandiswa sekutsiva mapichisi kana plums mune akawanda mabikirwo.

Pfupiso Ose maapurikoti matsva uye akaomeswa anowanikwa zvakanyanya. Unogona kuzvidya pachavo kana kuzviwedzera kune zvaunofarira madhishi, mativi, kana madhiri.

Chinokosha

Apricots muchero unonaka wakazara mavitamini, fiber, uye antioxidants. Ivo vane akawanda mabhenefiti, anosanganisira akavandudzwa eziso, ganda, uye gut hutano.

Nyowani kana kuomeswa, apricots ari nyore kuwedzera kune yogati, masaradhi, uye chikafu chikuru.

Kana iwe wajaira kudya mapichisi uye plums, maapricot inogona kuve nzira yakanaka yekuchinja maitiro ako.