Ngaba ama-apile aphulukene nobunzima-angabahlobo okanye ayatyeba?

Umxholo

• Ubuninzi bekhalori ephantsi
• Ephakamileyo kwi-fiber-loss-friendly fiber
• Ukuzalisa kakhulu
• Izibonelelo zokunciphisa umzimba
• Uyiqala njani iApple
• Ezinye izibonelelo zempilo
• Ukuxinana kwesondlo
• Isalathiso seGlycemic esezantsi
• Impilo yentliziyo
• Iziphumo zeAnticancer
• Umsebenzi weBongo
• Umgca wezantsi

Ii-apile sisiqhamo esithandwa ngendlela emangalisayo.

Uphando lubonisa ukuba banikezela ngezibonelelo ezininzi zempilo, ezinje ngokunciphisa umngcipheko wesifo seswekile ().

Nangona kunjalo, unokuzibuza ukuba bayatyeba okanye banciphise ubunzima.

Eli nqaku likuxelela ukuba ii-apile ziyakwenza ukuba wehlise okanye utyebe.

Ubuninzi bekhalori ephantsi

Iiapile ziqhayisa ngamanzi amaninzi.

Ngapha koko, iapile eliphakathi linama-86% amanzi. Ukutya okutyebileyo ngamanzi kuyazalisa, okuhlala kukhokelela ekunciphiseni ukutya kweekhalori (,,).

Amanzi awagcwalisi nje kuphela, kodwa ikwathoba ngokuxineneyo ukutya.

Ukutya okunesisindo esiphantsi seekhalori, ezinje ngeeapile, zihlala ziphezulu emanzini kunye nefayibha. Iapile eliphakathi linama-95 eekhalori kodwa linamanzi amaninzi kunye nefayibha.

Izifundo ezininzi zibonisa ukuba ukutya okunesisindo esiphantsi sekhalori kukhuthaza ukugcwala, ukunciphisa ikhalori, kunye nokwehla kobunzima (,,).

Kwisifundo esinye, ii-apile zibangele ukunciphisa ikhalori kunye nokuhla kobunzima, ngelixa i-oat cookies- eyayinoxinano lwekhalori ephezulu kodwa ikhalori efanayo kunye nomxholo wefayibha- khange ().

Ii-apile ziphezulu emanzini, ziphantsi koxinano lweekhalori, kwaye ziphantsi kuzo zonke iikhalori- zonke iipropathi ezinceda ukunciphisa umzimba.

Ephakamileyo kwi-fiber-loss-friendly fiber

Iapile elilingana neliqulethe iigrama ezi-4 zefayibha ().

Le yi-16% yokutya okucetyiswayo kwabafazi kunye ne-11% yamadoda, ephezulu kakhulu kunikwe umxholo wekhalori ephantsi. Oku kwenza ukuba ii-apile zibe kukutya okugqwesileyo ukukunceda ufikelele kwifayibha oyincomayo ().

Izifundo ezininzi zibonisa ukuba ukutya okuphezulu kwefayibha kunxulunyaniswa nobunzima obuphantsi bomzimba kunye nomngcipheko ophungulwe kakhulu wokutyeba kakhulu (,).

Ukutya ifayibha kunganciphisa ukwetyiswa kokutya kwaye kukwenze uzive ugcwele ngakumbi ngeekhalori ezimbalwa. Ngesi sizathu, ukutya okuphezulu kwifayibha kunokukunceda utye iikhalori ezimbalwa, ezikunceda ukunciphisa umzimba ().

Ifayibha inokuyiphucula impilo yakho yokugaya ukutya kwaye wondle iintsholongwane ezinobungane emathunjini akho, ezinokunceda impilo kunye nokulawulwa kobunzima (,).

Iiapile zityebile kwifayibha, ezinokuthi zikhuthaze ukuzala kunye nokunciphisa ukutya - kwaye ke ukulawula ubunzima.

Ukuzalisa kakhulu

Ukudityaniswa kwamanzi kunye nefayibha kwii-apile kuzenza zizaliswe ngokumangalisayo.

Kwisifundo esinye, ii-apile ezipheleleyo zafunyanwa zizalisa ngakumbi kune-applesauce okanye ijusi ye-apile xa ityiwe ngaphambi kokutya ().

Ngapha koko, ii-apile zithatha ixesha elide kakhulu ukuba zitye xa kuthelekiswa nokutya okungenayo ifayibha. Ixesha lokutya ngokufanayo linegalelo ekugcwaliseni.

Umzekelo, uphononongo kubantu abali-10 baqaphela ukuba ijusi inokudliwa amaxesha ali-11 ngokukhawuleza kune-apile iphela ().

Iziphumo zokugcwaliswa kwee-apile zinokunciphisa ukutya kwaye zikhokelele ekunciphiseni ubunzima.

Iiapile zineepropathi ezininzi ezonyusa iimvakalelo zokugcwala, ezinokuthi zincede ekulahlekeni kwesisindo ngokunciphisa ukutya okupheleleyo kwekhalori.

Izibonelelo zokunciphisa umzimba

Abaphandi bacebise ukuba kubandakanya ii-apile kwindlela yokutya esempilweni kunye nokutya okunokulinganisela kunokukhuthaza ukwehla kobunzima.

Kwizifundo zabasetyhini abanobunzima obugqithisileyo abalandela ikhalori esezantsi okanye ukunciphisa ukutya, ukutya iapile kunxulunyaniswa nokwehla kobunzima (,).

Kwisifundo esinye, abasetyhini bahlala besitya ii-apile, iipere, okanye ii-cookies ze-oat-ukutya okune-fiber efanayo kunye nemixholo yeekhalori. Emva kweeveki ezili-12, amaqela eziqhamo aphulukene neepawundi ezi-2.7 (1.2 kg), kodwa iqela le-oat alibonisanga kuncipha ().

Olunye uphononongo lunike abantu abangama-50 ii-apile ezi-3, amapere ama-3, okanye ii-cookies ezintathu ze-oat ngosuku. Emva kweeveki ezili-10, iqela le-oat alibonanga lutshintsho kubunzima, kodwa abo batya ii-apile baphulukana neeponti ezi-2 (0.9 kg) ().

Ukongeza, iqela leapile linciphise ukuthathwa kweekhalori ngeekhalori ezingama-25 ngemini, ngelixa iqela le-oat liphela ngokutya iikhalori ezingaphezulu.

Kwisifundo seminyaka emi-4 kubantu abadala abayi-124,086, ukonyuka kokutya kwefayibha kunye neziqhamo ezinobutyebi be-antioxidant, ezinje ngeeapile, zazayanyaniswa nokwehla kobunzima. Abo batya ii-apile balahle umndilili we-1.24 yeekhilogram (i-0.56 kg) (,).

Ayisi kubonakala nje ukuba ii-apile zibonakala ngathi zinobunzima-bokulahla umzimba kubantu abadala, kodwa zinokuphucula umgangatho wokutya ngokubanzi kunye nokunciphisa umngcipheko wokutyeba kakhulu ebantwaneni ().

Uphando lubonisa ukuba ukubandakanya ii-apile kwindawo yokutya esempilweni kunokukhuthaza ukunciphisa umzimba kunye nokuphucula impilo yakho yonke.

Uyiqala njani iApple

Ezinye izibonelelo zempilo

Ukongeza ekukhuthazeni ukunciphisa umzimba, ii-apile zinezinye izibonelelo.

Ukuxinana kwesondlo

Ii-apile ziqulathe isixa esincinci seevithamini kunye neeminerals kwaye zaziwa ngokuqulatha ivithamin C kunye nepotassium. Iapile elinye eliphakathi libonelela ngaphezulu kwe-3% yeXabiso lemihla ngemihla (DV) kuzo zombini ().

Esi siqhamo sikwadumisa ivithamin K, ivithamin B6, imanganizi, kunye nobhedu ().

Ukongeza, iipelisi ziphezulu kakhulu kwizityalo ezinokuthi zinciphise umngcipheko wesifo sakho kwaye zibonelele ngezinye izibonelelo zempilo ().

Isalathiso seGlycemic esezantsi

Ii-apile zinesalathiso esisezantsi se-glycemic (GI), elingumlinganiselo wobungakanani beshukela egazini elinyukayo emva kokutya.

Ukutya okuphantsi kwe-GI kunokunceda ukulawulwa kweswekile yegazi kunye nolawulo lobunzima kuba benceda ukugcina amanqanaba eswekile yegazi elungeleleneyo kunokuba ubapheke (,,).

Ukongeza, ubungqina bucebisa ukuba ukutya okuncinci kwe-GI kunokunceda ukuthintela isifo seswekile, isifo sentliziyo, kunye neminye imihlaza ().

Impilo yentliziyo

Umdibaniso wezakhamzimba, ii-antioxidants, kunye nefayibha kwii-apile zinokunciphisa umngcipheko wesifo sentliziyo ().

Ii-apile zibonisiwe ukunciphisa i-cholesterol yomzimba wakho kunye nenqanaba lokudumba, ezo zinto zombini zizinto eziphambili kwimpilo yentliziyo ().

Olunye uphononongo lufumanise ukuba ukutya okunotye kwii-antioxidants, ezinje ngee-apile, kunokuwunciphisa umngcipheko wokufa ngenxa yesifo sentliziyo (,,).

Iziphumo zeAnticancer

Umsebenzi we-antioxidant wama-apile unokunceda ukuthintela iintlobo ezithile zomhlaza.

Izifundo ezininzi zidibanisa ukutya iapile kunye nokuthintela umhlaza wemiphunga kubantu abadala (,).

Ngaphaya koko, ukutya ubuncinci iapile ngemini kubonisiwe ukunciphisa umngcipheko womlomo, womqala, webele, owesibeleko kunye nomhlaza wekolon ().

Umsebenzi weBongo

Ngokwezifundo zezilwanyana, incindi yeapile inokunceda ukuthintela ukuhla kwengqondo kunye nesifo seAlzheimer.

Kwisifundo esinye kwiimpuku, incindi ye-apile inciphise ukwehla kwengqondo ngokunciphisa inani leentlobo ezinobungozi ze-oksijeni esebenzayo (ROS) kwizihlunu zobuchopho ().

Ijusi ye-Apple inokugcina ii-neurotransmitters ezibalulekileyo ekusebenzeni kakuhle kwengqondo kunye nokuthintela i-Alzheimer ().

Ii-apile zineempawu ezininzi ezinokunyusa ulawulo lweswekile yegazi, impilo yentliziyo, umngcipheko womhlaza, kunye nokusebenza kwengqondo.

Umgca wezantsi

Ii-apula zingumthombo olungileyo wee-antioxidants, ifayibha, amanzi, kunye nezakha mzimba ezininzi.

Izinto ezininzi ezisempilweni zeapile zinokuba negalelo ekuzalisekeni nasekunciphiseni ukutya kwekhalori.

Ukubandakanya esi siqhamo kukutya okusempilweni kunye nokutya okunesondlo kunokuba luncedo ukunciphisa umzimba.