Izibonelelo ezi-9 zezeMpilo kunye nezeSondlo zee-Apricot

Umxholo

• 1. Isondlo kakhulu kwaye iphantsi kweekhalori
• 2. Iphezulu kwii-antioxidants
• 3. Ngamana unokukhuthaza impilo yamehlo
• 4. Ngamana unokunyusa impilo yolusu
• 5. Ngamana unokukhuthaza impilo yamathumbu
• 6. Iphezulu kwi-potassium
• 7. Ukuhambisa amanzi kakhulu
• 8. Ngamana ungasikhusela isibindi sakho
• 9. Kulula ukongeza kwisidlo sakho
• Umgca wezantsi

Iibhilikosi (Prunus armeniacaaca) Iziqhamo zamatye zikwabizwa ngokuba ziiprem zeArmenian.

Ukujikeleza kunye nokutyheli, bajongeka njengohlobo oluncinci lwepesika kodwa babelane ngobumdaka beplums emfusa.

Banesondlo kakhulu kwaye banezibonelelo ezininzi zempilo, ezinje ngokuphuculwa kokugaya kunye nempilo yamehlo.

Nazi izibonelelo ezili-9 zempilo kunye nezondlo zeeapilkosi.

1. Isondlo kakhulu kwaye iphantsi kweekhalori

Iipilkosi zinesondlo kakhulu kwaye ziqulathe iivithamini kunye neeminerals ezininzi ezibalulekileyo.

Zimbini nje iiapilkosi ezintsha (70 gram) ezibonelela ():

• Iikhalori: 34
• IiCarbs: 8 iigrem
• Iprotheni: 1 gram
• Amafutha: 0.27 iigram
• Ifayibha: 1.5 iigrem
• Vitamin A: I-8% yeXabiso lemihla ngemihla (DV)
• Vitamin C: I-8% ye-DV
• Vitamin E: I-4% ye-DV
• Potassium: I-4% ye-DV

Ngapha koko, esi siqhamo ngumthombo ophucukileyo we-beta carotene, i-lutein, kunye ne-zeaxanthin, zonke ezi zii-antioxidants ezinamandla ezinceda ukulwa i-radicals simahla emzimbeni wakho (,,).

Kungcono ukonwabela ii-apricot ziphelele kwaye zingacocwanga, njengoko ulusu lunezixa ezikhulu zefayibha kunye nezondlo. Qiniseka ukuba ulahla ilitye, njengoko kungenakutyiwa.

Isishwankathelo Iipilkosi zineekhalori namanqatha asezantsi ngelixa ikwangumthombo obalaseleyo weevithamini A no-C.

2. Iphezulu kwii-antioxidants

Iipilkosi ngumthombo omkhulu wee-antioxidants ezininzi, kubandakanya i-beta carotene kunye neevithamini A, C, kunye no-E.

Ngaphezu, ziphezulu kwiqela le-polyphenol antioxidants ebizwa ngokuba yi-flavonoids, ebonakalise ukukhusela kwizifo, kubandakanya isifo seswekile kunye nesifo sentliziyo (5,,).

Ezona flavonoids ziphambili kwii-apricot zii-chlorogenic acid, iikatekini kunye nequercetin (5).

Ezi khompawundi zisebenza ukunciphisa ii-radicals zasimahla, eziyimichiza eyingozi eyonakalisa iiseli zakho kwaye ibangele uxinzelelo lwe-oxidative. Uxinzelelo lwe-oxidative lunxulunyaniswa nokutyeba kunye nezifo ezininzi ezingapheliyo, ezinjengesifo sentliziyo (,,).

Kwisifundo esinye kubantu abangama-2,375, abaphandi baphuhlise inkqubo yokufumana amanqaku yokulinganisa utshintsho kumanqanaba amakishayo okudumba.

Bafumanise ukuba ukungena okuphezulu kwe-flavonoid kunye ne-anthocyanin kunxulunyaniswa ne-42% kunye ne-73% yamanqaku asezantsi okudumba, ngokulandelelana. Ukutya okuphezulu kwe-flavonoid kukwabotshelelwe kwi-56% yamanqaku oxinzelelo lwe-oxidative ().

Isishwankathelo Iipilkosi zinee-antioxidants ezininzi, ngakumbi ii-flavonoids. Banceda ukukhusela umzimba wakho kuxinzelelo lwe-oxidative, olunxulunyaniswa nezifo ezininzi ezingapheliyo.

3. Ngamana unokukhuthaza impilo yamehlo

Iipilkosi ziqhayisa ngezinto ezininzi eziyimfuneko kwimpilo yamehlo, kubandakanya iivithamini A kunye no-E (,).

I-Vitamin A idlala indima ebalulekileyo ekuthinteleni ubumfama ebusuku, ukuphazamiseka okubangelwa kukungabikho kombala okhanyayo emehlweni akho, ngelixa i-vitamin E sisixhobo esinciphisa amanqatha esingena ngamehlo ukuze sibakhusele kumonakalo omkhulu wasimahla.

Okwangoku, i-beta carotene-enika ii-apricot umbala wazo omthubi-o-orenji-isebenza njengesandulela kwi-vitamin A, oko kuthetha ukuba umzimba wakho unokuwuguqula ube yile vithamini ().

Ezinye izinto ezibalulekileyo zeapricot carotenoids zibandakanya i-lutein kunye ne-zeaxanthin. Ifunyenwe kwiilensi kunye nakwii-retinas zamehlo akho, zikhusela kuxinzelelo lwe-oxidative (5,,).

Isishwankathelo Iipilkosi ngumthombo obalaseleyo we-beta carotene, lutein, zeaxanthin, kunye neevithamini C kunye no-E. Ezi zondlo zikhusela amehlo akho ekonakaleni.

4. Ngamana unokunyusa impilo yolusu

Ukutya iiapilkosi kunokuba luncedo kulusu lwakho.

Ezona zinto zibangela imibimbi kunye nokonakala kolusu zizinto ezisingqongileyo, ezinje ngelanga, ungcoliseko kunye nomsi wecuba (,).

Ngapha koko, uphando lubonisa unxibelelwano oluthe ngqo phakathi kokukhanya kwe-ultraviolet (UV), ukutshiswa lilanga, kunye nomngcipheko wakho we-melanoma, uhlobo olubulalayo lomhlaza wolusu (,).

Ngokuqaphelekayo, unokulwa nolu monakalo lolusu ngokutya okunempilo okugcwele ii-antioxidants, ezinikezelwa ziipilkosi.

Iivithamini C kunye no-E, zombini ezifumaneka kwesi siqhamo, zinokunceda ulusu lwakho. Ngokukodwa, ivithamin C ikhusela kumonakalo we-UV kunye nongcoliseko lokusingqongileyo ngokuthomalalisa ii-radicals zasimahla ().

Ngapha koko, le vithamini iyanceda ukwakha i-collagen, enika ulusu amandla kunye nokomelela. Ukutya ukutya okunevithamini C eninzi kunokunceda ulusu lwakho luphole kumonakalo we-UV kwaye kuthintele imibimbi ().

I-Beta carotene, esinye isondlo se-apricot, sinokukhusela ekutshisweni lilanga. Kwisifundo seeveki ezili-10, ukuxhasa i-beta carotene kunciphise umngcipheko wokutsha lilanga ngama-20% ().

Ngelixa kusafanele usebenzise i-sunscreen, ukuntywila kwiipilkosi kunokunika ukhuseleko olongezelelekileyo.

Isishwankathelo I-apricot ngokwendalo ziphezulu kwii-antioxidants, ezikhusela ukonakaliswa kwendalo kukukhanya kwelanga, ungcoliseko kunye nomsi wecuba. Ezi zinto zinokunceda ulusu lwakho ngokunciphisa umngcipheko wemibimbi kunye nokutshiswa lilanga.

5. Ngamana unokukhuthaza impilo yamathumbu

Iapilkosi zinokukhuthaza impilo yamathumbu.

Ikomityi enye (i-165 gram) yee-apricot ezisikiweyo zibonelela nge-3.3 gram yefayibha, eyi-8.6% kunye ne-13.2% ye-DV yamadoda nabasetyhini, ngokulandelelana ().

Iapilkosi ziqulathe zombini ifayibha enyibilikayo kunye engenakunyibilika. Uhlobo olunyibilikayo luyanyibilika emanzini kwaye lubandakanya i-pectin, iintsini, kunye namatyathanga amade eswekile abizwa ngokuba yi-polysaccharides, ngelixa uhlobo olunganyibilikiyo lunganyibiliki emanzini kwaye lubandakanya i-cellulose, i-hemicellulose kunye ne-lignin ().

Iapilkosi ziphezulu kakhulu kwifayibha enyibilikayo, ebalulekileyo ekugcineni iswekile esempilweni yegazi kunye namanqanaba e-cholesterol (,).

Ngapha koko, ifayibha ilibazisa ukuhamba kokutya kwindlela yakho yokwetyisa kwaye wondle ibacteria yakho. I-gut microbiome esempilweni inxulunyaniswa nomngcipheko omncinci wokutyeba kakhulu ().

Ngelixa iapilkosi enye (35 iigrem) ibambe kuphela iigram ezingama-0.7 zefayibha, kulula ukuyitya ezimbalwa ngexesha elinye ().

Isishwankathelo Iapilkosi ngumthombo olungileyo wefayibha enyibilikayo, etyisa ibacteria yakho esempilweni kwaye inokukhulisa impilo yokwetyisa.

6. Iphezulu kwi-potassium

I-Apricot ziphezulu kwi-potassium, i-mineral esebenza njenge-electrolyte. Emzimbeni wakho, linoxanduva lokuthumela iimpawu zemithambo-luvo kunye nokulawula ukungqinelana kwezihlunu kunye nokulingana kolwelo (24,).

Iipilkosi ezimbini (70 gram) zibonelela nge-181 mg yale minerali, eyi-4% ye-DV.

Njengoko i-potassium isebenza ngokusondeleyo kunye ne-sodium ukugcina ulungelelwaniso lwamanzi, ukutya okwaneleyo kunokunceda ukukhusela ukuqunjelwa kunye nokugcina uxinzelelo lwegazi (24).

Olunye uhlalutyo lwezifundo ezingama-33 zafumanisa ukuba ukutya okunothe nge-potassium kunciphise kakhulu uxinzelelo lwegazi kwaye kukhokelela kumngcipheko ophantsi wama-24% wokubetha ().

Isishwankathelo I-Potassium inceda ukutyikitywa kwemithambo-luvo, izihlunu zemisipha kunye nokulinganisa ulwelo. Ukutya ukutya okune-potassium eninzi, njengeepilkosi, kunokunceda ukuthintela uxinzelelo lwegazi kunye nokunciphisa umngcipheko wokubetha.

7. Ukuhambisa amanzi kakhulu

Njengazo zonke iziqhamo, iiapilkosi ngokwendalo ziphezulu emanzini, ezinokukunceda ukulawula uxinzelelo lwegazi, iqondo lobushushu emzimbeni, impilo edibeneyo, kunye nokubetha kwentliziyo (27,,).

Ikomityi enye (i-165 yeegram) ezisikiweyo, iiapilkosi ezisandula ukubakho zinika phantse ikomityi ye-2/3 (142 ml) yamanzi ().

Njengokuba uninzi lwabantu lungaseli manzi ngokwaneleyo, ukutya iziqhamo ezintsha kunokukunceda ufikelele kwiimfuno zakho zemihla ngemihla.

Ukuba uphelelwe ngamanzi emzimbeni, umthamo wegazi lakho uyehla, unyanzelisa intliziyo yakho ukuba isebenze nzima ukumpompa igazi. Ngapha koko, ukuhlala u-hydrated kuvumela igazi lakho ukuba lijikeleze iimveliso zenkunkuma kunye nezondlo kuwo wonke umzimba wakho (27,).

Ngaphezu koko, ukutya iiapilkosi kunokuba yindlela elula yokuzalisa ukulahleka kwamanzi kunye neelectrolyte emva kokuzivocavoca, njengoko esi siqhamo sinika isixa esihle samanzi kunye ne potassium (, 27,).

Isishwankathelo Iipilkosi ngokwendalo ziphezulu emanzini, nto leyo ebalulekileyo ukuze uhlale uhlanjululwe. Ukuhanjiswa ngokufanelekileyo kufanelekile kwimicimbi emininzi yempilo, kubandakanya uxinzelelo lwegazi kunye nokubetha kwentliziyo.

8. Ngamana ungasikhusela isibindi sakho

Olunye ulwazi lubonisa ukuba iiapilkosi zinokunceda ukukhusela isibindi sakho kuxinzelelo lwe-oxidative (,).

Kwizifundo ezibini zezilwanyana, iigundane zondla utywala kunye neeapilkosi zinamanqanaba asezantsi e-enzyme zesibindi kunye neempawu zokukrala kuneempuku ezinikwe utywala kodwa kungekho ziapilkosi (,).

Olu phando lucebisa ukuba iiapilkosi zinokunceda ukuthintela ukonakala kwesibindi ngenxa yomxholo wazo ophezulu we-antioxidant.

Oko kwathethi, kunzima ukwazi ukuba ingaba esi siqhamo sibonelela ngezibonelelo ezifanayo ebantwini. Olunye uphando luyafuneka.

Isishwankathelo Kwizifundo ezibini zeempuku, iiapilkosi zifunyenwe zikhusela isibindi kuxinzelelo lwe-oxidative olubangelwa kukufakwa kotywala. Nangona kunjalo, izifundo zabantu ziyafuneka.

9. Kulula ukongeza kwisidlo sakho

Zombini iiapilkosi ezitsha nezomileyo zenza ukutya okukhawulezayo, okumnandi okanye ukongeza ngokulula kwisidlo osithandayo. Ungabongeza kwisidlo sakho ngeendlela ezahlukeneyo, kubandakanya:

• ivuselelwe kumxube womzila okanye igranola
• ityiwe isitsha njenge snack
• isikiwe yongezwa kwiyogathi okanye isaladi
• isetyenziselwa ukwenza ijam, ukugcina kunye nesalsas
• i-stewed in-slow cooker kunye nenyama, njengenkukhu okanye inyama yenkomo
• yongezwe kwiidessert ezinje ngeepayi, iikeyiki kunye namakhekhe

Njengoko zimnandi kwaye zine tart, iiapilkosi zinokusetyenziselwa ukubuyisela iipesika okanye iiplums kuninzi lweeresiphi.

Isishwankathelo Zombini iiapilkosi kunye nezomileyo ziyafumaneka ngokubanzi. Ungazitya ngokwakho okanye uzongeze kwiitya zakho ozithandayo, emacaleni, okanye kwiidizethi.

Umgca wezantsi

Iapilkosi sisiqhamo esimnandi esipakishwe iivithamini, ifayibha kunye neeantioxidants. Zinezibonelelo ezininzi, kubandakanya ukuphuculwa kwamehlo, ulusu kunye nempilo yamathumbu.

Ezintsha okanye ezomileyo, iiapilkosi kulula ukuzongeza kwiyogathi, iisaladi, nakwizidlo eziphambili.

Ukuba uqhele ukutya iipesika kunye neeplums, iiapilkosi zinokuba yindlela elungileyo yokutshintsha indlela oqhele ukwenza ngayo.