Izibonelelo ezili-10 zezeMpilo zeApile

Umxholo

• 1. Ii-apile zinesondlo
• 2. Ii-apile zinokuba zilungele ukunciphisa umzimba
• 3. Ii-apile zinokulunga kwintliziyo yakho
• 4. Banxulunyaniswa nomngcipheko osezantsi weSwekile
• 5. Banokuba neempembelelo ze-Prebiotic kwaye baKhuthaze iBacteria elungileyo
• 6. Iziyobisi ezikwiapile zisenokunceda ekuthinteleni umhlaza
• 7. Ii-apile ziqulathe izinto ezinokunceda ekulweni isifuba
• 8. Ii-apile zingayilungela impilo yamathambo
• 9. Ii-apile zinokuKhusela ngokuchasene nokwenzakala esiswini kwiiNSAID
• 10. Ii-apile zinganceda ukukhusela ubuchopho bakho
• Umgca osezantsi
• Uyiqala njani iApple

Iiapile sesinye seziqhamo ezithandwa kakhulu- kwaye ngesizathu esivakalayo.

Ziziqhamo ezisempilweni ezizodwa kunye nezibonelelo ezininzi ezixhaswe ngophando.

Nazi izibonelelo ezili-10 ezinomdla zempilo zama-apile.

1. Ii-apile zinesondlo

I-apile ephakathi - enobubanzi obumalunga nee-intshi ezintathu (7.6 iisentimitha) - zilingana ne-1.5 yeekomityi zeziqhamo. Iikomityi ezimbini zeziqhamo mihla le ziyacetyiswa kwisidlo esineekhalori ezingama-2 000.

Iapile elinye eliphakathi- 6.4 ii-ounces okanye i-182 gram- ibonelela ngezi zinto zilandelayo ():

• Iikhalori: 95
• IiCarbs: Iigrama ezingama-25
• Ifayibha: 4 iigrem
• Vitamin C: I-14% yeNgeniso yoSuku lwemihla ngemihla (i-RDI)
• Potassium: I-6% ye-RDI
• Vitamin K: I-5% ye-RDI

Ngaphezu, ukukhonza okufanayo kunika i-2-4% ye-RDI ye-manganese, ithusi, kunye neevithamini A, E, B1, B2, kunye ne-B6.

Iiapile zikwangumthombo otyebileyo wee polyphenols. Ngelixa iilebhile zesondlo zingadwelisi ezi zityalo, zinokuba noxanduva lwezibonelelo zempilo.

Ukufumana okuninzi kwiipulo, shiya ulusu kuyo - inesiqingatha sefayibha kunye neepolyphenols ezininzi.

ISISHWANKATHELO Ii-apile zingumthombo olungileyo wefayibha kunye nevithamin C. Zinee-polyphenols, ezinokuba nezibonelelo ezininzi zempilo.

2. Ii-apile zinokuba zilungele ukunciphisa umzimba

Ii-apile ziphezulu kwifayibha kunye namanzi-iimpawu ezimbini ezibenza bazalise.

Kwisifundo esinye, abantu abatya izilayi ze-apile ngaphambi kokutya baziva begcwele kunabo batya iapile, isuphu yeapile, okanye akukho mveliso yeapile ().

Kwakweso sifundo sinye, abo baqala ukutya ngee-apple slices nabo batya i-avareji ye-200 yeekhalori ezimbalwa kunalezo zingakhange ().

Kwesinye isifundo seeveki ezili-10 kwabasetyhini abangama-50 abatyebe kakhulu, abathathi-nxaxheba abatya ii-apile balahle i-avareji yeepawundi ezi-1 (1 kg) kwaye batya iikhalori ezimbalwa xa kuthelekiswa nabo batya ii-cookies ze-oat kunye nekhalori efanayo kunye nomxholo wefayibha ().

Abaphandi bacinga ukuba ii-apile zizaliswa ngakumbi ngenxa yokuba zinamandla amancinci, ukanti isahambisa ifayibha kunye nevolumu.

Ngapha koko, ezinye izinto zendalo kuzo zinokukhuthaza ukunciphisa umzimba.

Uhlolisiso olwenziwe kwiimpuku ezityebe kakhulu lufumanise ukuba abo banikwe isongezelelo sama-apile omhlaba kunye nejusi yeapile bagxile kakhulu kwaye babenamanqanaba asezantsi e-cholesterol "embi" ye-LDL, i-triglycerides, kunye ne-cholesterol iyonke kuneqela lolawulo ().

ISISHWANKATHELO Iiapile zinokunceda ukunciphisa umzimba ngeendlela ezininzi. Baye bazalisa ngokukodwa ngenxa yomxholo wabo ophezulu wefiber.

3. Ii-apile zinokulunga kwintliziyo yakho

Ii-apile zinxulunyaniswe nomngcipheko osezantsi wesifo sentliziyo ().

Isizathu esinye kukuba iiapile ziqulathe ifayibha enyibilikayo- uhlobo olunokunceda ukunciphisa amanqanaba egazi le-cholesterol yakho.

Zinee-polyphenols, ezineziphumo ze-antioxidant. Uninzi lwezi luxinaniswe kwixolo.

Enye yezi polyphenols yi-flavonoid epicatechin, enokunciphisa uxinzelelo lwegazi.

Uhlalutyo lwezifundo lufumanise ukuba ukungena okuphezulu kwe-flavonoids kunxulunyaniswe nomngcipheko ophantsi wama-20% wokubetha ().

I-Flavonoids inokunceda ukuthintela isifo sentliziyo ngokunciphisa uxinzelelo lwegazi, ukunciphisa i-oxidation "embi" ye-LDL, kunye nokusebenza njenge-antioxidants ().

Olunye uphononongo ngokuthelekisa iziphumo zokutya i-apile ngemini ukuthatha ii-statins- udidi lweziyobisi ezaziwa ngokunciphisa i-cholesterol-kugqitywe kwelokuba ii-apile ziya kuba nokusebenza njengokunciphisa ukufa kwesifo sentliziyo njengeziyobisi ().

Nangona kunjalo, kuba oku yayingelolingo olulawulwayo, iziphumo kufuneka zithathwe ngqolowa yetyuwa.

Olunye uphononongo ludibanise ukutya iziqhamo kunye nemifuno emhlophe emhlophe, enjengeeapile kunye neepere, kumngcipheko wokuncipha kwesifo. Kuzo zonke iigram ezingama-25-malunga ne-1/5 yekomityi ye-apile - esetyenzisiweyo, umngcipheko wokubetha wehle nge-9% ().

ISISHWANKATHELO Ii-apile zikhuthaza impilo yentliziyo ngeendlela ezininzi. Ziphezulu kwifayibha enyibilikayo, enceda ukuthoba i-cholesterol. Banazo iipolyphenols, ezinxulunyaniswa noxinzelelo lwegazi kunye nomngcipheko wokubetha.

4. Banxulunyaniswa nomngcipheko osezantsi weSwekile

Izifundo ezininzi zidibanise ii-apile zokutya kumngcipheko osezantsi wohlobo lweswekile yesi-2 ().

Kwisifundo esinye esikhulu, ukutya i-apile ngosuku kwakudityaniswa nomngcipheko ophantsi wama-28% wohlobo lweswekile yesi-2, xa kuthelekiswa nokungatyi naziphi na ii-apile. Nokuba utya ii-apile ezimbalwa ngeveki ubunesiphumo esifanayo sokukhusela ().

Kungenzeka ukuba ii-polyphenols kwii-apula zinceda ukuthintela ukonakala kwethishu kwiiseli ze-beta kwiipancreas zakho. Iiseli zeBeta zivelisa i-insulin emzimbeni wakho kwaye zihlala zonakaliswe kubantu abane-2 yeswekile.

ISISHWANKATHELO Ukutya ii-apile kunxulunyaniswa nomngcipheko osezantsi wohlobo lweswekile yesi-2. Oku kunokwenzeka ngenxa yesiqulatho se-polyphenol antioxidant.

5. Banokuba neempembelelo ze-Prebiotic kwaye baKhuthaze iBacteria elungileyo

Iiapile ziqulathe pectin, uhlobo lwefayibha esebenza njenge prebiotic. Oku kuthetha ukuba ityisa iintsholongwane ezilungileyo emathunjini akho.

Amathumbu akho amancinci awathathi fayibha ngexesha lokwetyisa. Endaweni yoko iya kwikholoni yakho, apho inokukhuthaza ukukhula kweentsholongwane ezilungileyo. Ikwajika ibe zezinye iikhompawundi eziluncedo ezijikeleza zibuye emzimbeni wakho ().

Uphando olutsha lubonisa ukuba oku kunokuba sisizathu sokukhusela ezinye ii-apile ngokuchasene nokukhuluphala, uhlobo lwe-2 yeswekile, kunye nesifo sentliziyo.

ISISHWANKATHELO Uhlobo lwefayibha kwii-apile londla iibhaktheriya ezilungileyo kwaye inokuba sesona sizathu sokukhusela ekutyebeni kakhulu, isifo sentliziyo, kunye nohlobo lwesibini lweswekile.

6. Iziyobisi ezikwiapile zisenokunceda ekuthinteleni umhlaza

Uphononongo lweetyhubhu zovavanyo lubonakalise unxibelelwano phakathi kwezityalo ezi-apile kunye nomngcipheko omncinci womhlaza ().

Ukongeza, olunye uphando kwabasetyhini luxele ukuba ukutya ii-apile kunxulunyaniswa namazinga asezantsi okusweleka ngenxa yomhlaza ().

Izazinzulu zikholelwa ekubeni i-antioxidant kunye ne-anti-inflammatory imiphumela yazo inoxanduva lokuthintela umhlaza ().

ISISHWANKATHELO Ii-apile zinezinto ezininzi ezenzeka ngokwendalo ezinokunceda ukulwa nomhlaza. Izifundo zokujonga ziye zadibanisa nomngcipheko omncinci womhlaza kunye nokufa komhlaza.

7. Ii-apile ziqulathe izinto ezinokunceda ekulweni isifuba

Iiapile ezine-antioxidant zityebile zinokunceda ukukhusela imiphunga yakho kumonakalo we-oxidative.

Isifundo esikhulu kwabasetyhini abangaphezulu kwama-68,000 bafumanisa ukuba abo batya ii-apile ezininzi babenomngcipheko ophantsi wesifuba. Ukutya malunga neepesenti ezili-15 zeapile enkulu ngosuku kunxulunyaniswe nomngcipheko ophantsi we-10% wale meko ().

Ulusu lwe-Apple luqukethe i-flavonoid quercetin, enokunceda ukulawula amajoni omzimba kunye nokunciphisa ukudumba. Ezi ndlela zimbini ezinokuthi zichaphazele isifuba kunye nokuphendula komzimba ().

ISISHWANKATHELO Ii-apile ziqulathe i-antioxidant kunye ne-anti-inflammatory compounds ezinokunceda ukulawula iimpendulo zomzimba kunye nokukhusela isifo sombefu.

8. Ii-apile zingayilungela impilo yamathambo

Ukutya iziqhamo kunxulunyaniswa nokuxinana kwamathambo aphezulu, nto leyo ephawula impilo yethambo.

Abaphandi bakholelwa ukuba i-antioxidant kunye ne-anti-inflammatory compounds kwiziqhamo kunokunceda ukukhuthaza ukuxinana kwethambo kunye namandla.

Olunye uphononongo lubonisa ukuba ii-apile, ngakumbi, zinokuchaphazela ngokuqinisekileyo impilo yethambo ().

Kwisifundo esinye, abafazi batya isidlo esingaquka ii-apile ezintsha, ii-apile ezixutyiweyo, iapile, okanye ukungabikho kwemveliso yeapile. Abo batya ii-apile balahle i-calcium encinci kwimizimba yabo kuneqela lolawulo ().

ISISHWANKATHELO I-antioxidant kunye ne-anti-inflammatory compounds kwiipulo zinokukhuthaza impilo yethambo. Ngaphezu, ukutya iziqhamo kunokunceda ukugcina ubunzima bamathambo njengoko uneminyaka yobudala.

9. Ii-apile zinokuKhusela ngokuchasene nokwenzakala esiswini kwiiNSAID

Iklasi yeepilisi zentlungu ezaziwa ngokuba zii-nonsteroidal anti-inflammatory drug (NSAIDs) zinokuwenzakalisa umngxunya wesisu sakho.

Isifundo kwiityhubhu zovavanyo kunye neempuku zifumanise ukuba ukukhutshwa kweapile eyomileyo kuyanceda ukukhusela iiseli zesisu ekonzakaleni ngenxa ye-NSAIDs ().

Izihlanganisi ezibini zezityalo kwii-apile- i-chlorogenic acid kunye nekatechin- kucingelwa ukuba ziluncedo kakhulu ().

Nangona kunjalo, uphando ebantwini luyafuneka ukuqinisekisa ezi ziphumo.

ISISHWANKATHELO Ii-apula ziqulathe iikhompawundi ezinokukunceda ukukhusela isisu sakho sangaphandle kwengozi ngenxa yeepilisi zeentlungu ze-NSAID.

10. Ii-apile zinganceda ukukhusela ubuchopho bakho

Uninzi lophando lujolise kwi-apile peel kunye nenyama.

Nangona kunjalo, ijusi yeapile inokuba nezibonelelo zokwehla kwengqondo okunxulumene nobudala.

Kwizifundo zezilwanyana, ijusi egxile ekunciphiseni iintlobo ezinobungozi ze-oksijeni esebenzayo (ROS) kwizihlunu zobuchopho kunye nokunciphisa ukuncipha kwengqondo ().

Ijusi ye-Apple inokunceda ukugcina i-acetylcholine, i-neurotransmitter enokuthi yehle ngokobudala. Amanqanaba asezantsi e-acetylcholine adityaniswa nesifo se-Alzheimer's ().

Kwangokunjalo, abaphandi abondla iigundane ezindala ii-apile zonke bafumanisa ukuba ukumakisha kweempuku kubuyiselwe kwinqanaba leempuku ezincinci ().

Oko kwathiwa, ii-apula ezipheleleyo ziqukethe iikhompawundi ezifanayo nejusi yeapile- kwaye ihlala ikukukhetha okunempilo ukutya iziqhamo zakho ziphelele.

ISISHWANKATHELO Ngokwezifundo zezilwanyana, incindi yeapile inokunceda ekuthinteleni ukwehla kweeurotransmitters ezichaphazelekayo kwimemori.

Umgca osezantsi

Ii-apile zilungile kuwe, kwaye ukuzitya kunxulunyaniswa nomngcipheko osezantsi wezifo eziphambili, kubandakanya isifo seswekile kunye nomhlaza.

Ngapha koko, umxholo wefayibha enyibilikayo unokukhuthaza ukunciphisa umzimba kunye nempilo yamathumbu.

I-apile eliphakathi lilingana ne-1.5 yeekomityi zeziqhamo-eyi-3/4 ye-2-indebe yengcebiso yemihla ngemihla yeziqhamo.

Ngezibonelelo zakho ezinkulu, yitya sonke isiqhamo-zombini ulusu nenyama.

Uyiqala njani iApple