Maapuro Kurema-Kurasikirwa-Kune Shamwari kana Kukora?

Zvemukati

• Yakaderera macalorie density
• Yakakwirira mukurema-kurasikirwa-inoshamwaridzika fiber
• Kunyatso zadza
• Zvakanakira kurasikirwa uremu
• Maitiro Ekubvisa Apple
• Zvimwe zvehutano zvinobatsira
• Kuwedzera kwehutano
• Yakaderera glycemic index
• Hutano hwemwoyo
• Anticancer mhedzisiro
• Basa rehuropi
• Chinokosha

Maapuro chibereko chakakurumbira.

Kutsvagurudza kunoratidza kuti vanopa akawanda mabhenefiti ehutano, sekuderedza njodzi yako yeshuga ().

Nekudaro, iwe unganetseka kana ivo vari kukora kana uremu-kurasikirwa-hushamwari.

Ichi chinyorwa chinokuudza iwe kuti maapuro anokuita kuti urasike kana kuti uremu.

Yakaderera macalorie density

Maapuro anozvirumbidza nemvura zhinji.

Muchokwadi, maapuro epakati nepakati ane anenge 86% emvura. Kudya-kwakapfuma-mvura chikafu chiri kuzadza, izvo zvinowanzo kutungamira kudzikiswa kudya kwekoriori (,,).

Mvura haisi kuzadza chete, asi zvakare inoderedza huwandu hwecalori yezvikafu.

Chikafu chine low calorie density, senge maapuro, inowanzo kuve yakakwira mumvura uye faibha. Apuro repakati nepakati rine 95 macalorie chete asi mvura yakawanda uye faibha.

Ongororo dzinoverengeka dzinoratidza kuti chikafu chine yakaderera macalorie densities inosimudzira kuzara, kudzikiswa kwetaji, uye kuonda (,,).

Mune kumwe kuongorora, maapuro akakonzera kudzikiswa kwekoriori kudya uye kuonda, nepo oat makiki - anga aine huwandu hwekoriori hwakanyanya asi yakafanana macalorie uye fiber zvirimo - hazvina ().

Maapuro akakwirira mumvura, akaderera muhuwandu hwekoriori, uye yakaderera mune yakazara macalorie - zvese zvivakwa zvinobatsira kuonda.

Yakakwirira mukurema-kurasikirwa-inoshamwaridzika fiber

Apuro riri pakati nepakati rine 4 magiramu e fiber ().

Iyi i16% yeiyo yakakurudzirwa fiber yekudya yevakadzi uye 11% yevanhurume, iri yakanyanya kukwirisa yakapihwa yavo yakaderera koriori zvemukati. Izvi zvinogadzira maapuro chikafu chakanakisa kuti chikubatsire iwe kusvika kune yako yakakurudzirwa fiber yekudya ().

Ongororo zhinji dzinoratidza kuti yakakwira fiber kudya kunosunganidzwa nehuremu hwehuremu hwemuviri uye yakanyanya kuderedzwa njodzi yekufutisa (,).

Kudya faibha kunogona kunonoka kugaya kwechikafu uye kuita kuti unzwe kuzara nemakoriori mashoma. Neichi chikonzero, chikafu chakakwira mu fiber chinogona kukubatsira iwe kudya mashoma mashoma macalorie, ayo anobatsira iwe kudzikisa huremu ().

Fiber inogona zvakare kugadzirisa hutano hwako hwekugaya uye kufudza hushamwari hutachiona mumatumbo ako, ayo anogona zvakare kubatsira metabolic hutano uye uremu kudzora (,).

Maapuro akapfuma mufibre, ayo anogona kukurudzira kuzara uye kudya kudya - uye nekudaro uremu kudzora.

Kunyatso zadza

Iko kusanganiswa kwemvura uye faibha mumaapuro zvinoita kuti zvinyatso zadza.

Mune kumwe kuongorora, maapuro akazara akawanikwa achinyanya kuzadza kupfuura maapuraizi kana muto wemaapuro kana uchidyiwa usati wadya ().

Uyezve, maapuro anotora zvakati rebei kuti adye achienzaniswa nezvikafu zvisina fiber. Nguva yekudya saizvozvo zvinopa kuzara.

Semuenzaniso, ongororo muvanhu gumi yakacherekedza kuti muto unogona kudyiwa ka11 nekukurumidza kupfuura apuro rese ().

Iko kuzadza mhedzisiro yamaapuro kunogona kudzikisira chishuwo uye kunotungamira mukudzikisira uremu.

Maapuro ane akati wandei zvivakwa anowedzera manzwiro ekuzara, ayo anogona kubatsira kuonda nekudzora kwakawanda koriori kudya.

Zvakanakira kurasikirwa uremu

Vatsvakurudzi vakaratidza kuti kusanganisira maapuro mune imwe nzira ine utano uye yakaenzana kudya kunogona kukurudzira kuonda.

Mune zvidzidzo mumadzimai ane huremu hwakawandisa avo vanotevera yakaderera-koriori kana kurema-kudzikisira kudya, kudya kweapuro kunoenderana nehuremu hwekurema (,).

Mune kumwe kuongorora, vakadzi vaigara vachidya maapuro, mapeya, kana oat makuki - chikafu chine yakafanana fiber uye macalorie zvirimo. Mushure memasvondo gumi nemaviri, mapoka emichero akarasa 2.7 mapaundi (1.2 kg), asi boka reoat harina kuratidza kushaya huremu hwakakosha ().

Chimwe chidzidzo chakapa vanhu makumi mashanu maapuro matatu, matatu mapere, kana matatu oat makuki pazuva. Mushure memasvondo gumi, boka reoat rakaona hapana shanduko, asi avo vakadya maapuro vakarasikirwa nemapaundi maviri (0.9 kg) ().

Pamusoro pezvo, iro boka remaapuro rakaderedza huwandu hwekoriori inonwiwa ne25 macalorie pazuva, nepo oat boka richipedzisa kudya zvishoma macalorie.

Mune ongororo yemakore mana muvanhu vakuru gumi nevaviri,086, kuwedzerwa kudya kwefibre uye michero ine antioxidant-yakawanda, senge maapuro, yaibatanidzwa nekudzikira uremu. Avo vakadya maapuro vakarasikirwa avhareji yemapaundi 1.24 (0.56 kg) (,).

Haasi maapuro chete anoita kunge anorema-kurasikirwa-ane hushamwari kune vanhu vakuru, asi anogona zvakare kugadzirisa huwandu hwese hwekudya uye kudzora njodzi yekufutisa muvana ().

Tsvagiridzo inoratidza kuti kusanganisira maapuro mune chikafu chine hutano kunogona kukurudzira kuonda uye kunatsiridza hutano hwako hwese.

Maitiro Ekubvisa Apple

Zvimwe zvehutano zvinobatsira

Kunze kwekusimudzira kuonda, maapuro ane zvimwe zvakawanda zvakanakira.

Kuwedzera kwehutano

Maapuro ane zvishoma zvidiki zvevitamin nemaminerari uye anozivikanwa nevhitamini C uye potasium zvirimo. Imwe apple iri pakati nepakati inopa inopfuura 3% yeiyo Mazuva ese Kukosha (DV) kune ese maviri ().

Chibereko ichi chinewo vhitamini K, vhitamini B6, manganese, uye mhangura ().

Pamusoro pezvo, mapepa acho anonyanya kukwirisa mumakomponi emiti anogona kudzikisira hutachiona hwehutachiona uye nekupa mamwe mabhenefiti ehutano ().

Yakaderera glycemic index

Maapuro ane yakaderera glycemic index (GI), inova chiyero chekuti huwandu hweshuga yeropa hunokwira sei mushure mekudya.

Zvikafu zvakaderera-GI zvinogona kubatsira kudzora shuga yeropa uye kurema manejimendi sezvo ivo vachibatsira kuchengetedza rako rehuga reropa rakaringana pane kurisanganisa (,,).

Pamusoro pezvo, humbowo hunoratidza kuti kudya kwakaderera-GI kunogona kubatsira kudzivirira chirwere cheshuga, chirwere chemwoyo, uye mamwe kanzira ().

Hutano hwemwoyo

Iko kusanganiswa kwevakavaka muviri, antioxidants, uye faibha mumaapuro kunogona kudzikisa njodzi yako yechirwere chemwoyo ().

Maapuro akaratidzirwa kudzikisa cholesterol yemuviri wako uye mwero wekuzvimba, izvo zviri zviviri zvakakosha zvinhu zvehutano hwemwoyo ().

Zvimwe zvidzidzo zvakawana kuti chikafu chakazara mu antioxidants, senge maapuro, anogona kudzikisa njodzi yako yekufa kubva kuchirwere chemoyo (,,).

Anticancer mhedzisiro

Iyo antioxidant chiitiko chemaapuro chingabatsira kudzivirira mamwe marudzi ekenza.

Ongororo dzinoverengeka dzinobatanidza kudya kweapuro uye kudzivirira kenza yemapapu muvanhu vakuru (,).

Uyezve, kudya kamwechete apuro pazuva kwakaratidzirwa kudzikisa zvakanyanya njodzi yako yemuromo, huro, zamu, ovari, uye kenza yekoloni ().

Basa rehuropi

Zvinoenderana nezvidzidzo zvemhuka, muto wemaapuro unogona kubatsira kudzivirira kudzikira kwepfungwa uye chirwere cheAlzheimer.

Mune kumwe kuongorora mumakonzo, muto weapuro wakadzora kuderera kwepfungwa nekuderedza huwandu hweanokuvadza anoshanda eoksijeni marudzi (ROS) muuropi nyama ().

Apple muto inogona zvakare kuchengetedza maurotransmitter ayo akakosha pane akakwana mashandiro ehuropi uye kudzivirira kweAlzheimer ().

Maapuro ane akati wandei zvivakwa zvinogona kusimudzira yako yeropa shuga kudzora, moyo hutano, kenza njodzi, uye huropi hunoshanda.

Chinokosha

Maapuro ndiwo manyuko akanaka ema antioxidants, fiber, mvura, uye zvinovaka muviri zvinoverengeka.

Izvo zvakawanda zvine hutano zvikamu zvemaapuro zvinogona kubatsira mukuzara uye kudzikisira kudya kwekoriori.

Kusanganisira muchero uyu mune chikafu chine hutano uye chakaringana chikafu chinogona kubatsira pakurasikirwa nehuremu.