Izibonelelo ezili-10 zeMpilo eziNomdla ze-Apricot, isondlo kunye neeRipespe

Amagama Aphezulu Ebantwaneni

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Ngokwesayensi ebizwa ngokuba yiPrunus armeniaca, iiapilkosi ziziqhamo ezisondelelene kakhulu neeplums kunye neepesika. Ezi ziqhamo ziswiti zithambile- zombini ngaphakathi nangaphandle kwaye sesinye seziqhamo eziguquguqukayo. Iapilkosi zihlala ziorenji okanye tyheli ngombala ngombala omncinci obomvu. Iziqhamo ezincinci zipakishwe luluhlu olunomtsalane lweeminerali kunye neevithamini ezinjengevithamini A, ivithamin C, ivithamin K, ivithamin E, potasium, ithusi, imanganizi, imagniziyam, iphosphorus kunye ne-niacin ^[1] .

Umthombo olungileyo wefayibha, iiapilkosi zinokomiswa zityiwe okanye zinokutyiwa ziluhlaza ngokunjalo. Banezibonelelo ezininzi zempilo, oko kukuthi, ekunyangeni ukwetyisa nasekunciphiseni i-cholesterol ekuncedeni ukunciphisa umzimba kunye nokunyanga iimeko zokuphefumla ^[Mbini] .

Iapilkosi zisetyenziswa kwiintlobo ezahlukeneyo zamalungiselelo afana nejem, iijusi kunye neejeli zeoyile yeapricot ikwasetyenziswa njengeoyile ebalulekileyo kwiinjongo ezahlukeneyo zezempilo.

Ixabiso lesondlo seeapilkosi

Iigram ezili-100 zezi ziqhamo ziqulathe iicalorie ezingama-48, amafutha ayi-0.39 g, kunye nentsimbi engu-0.39. Izakha mzimba eziseleyo kwiigram ezili-100 zeapilkosi zezi zilandelayo ^[3] :

• 11.12 g icarbohydrate
• 2 g ifayibha
• 86.35 g amanzi
• 1.4 g protein
• 13 mg yecalcium
• 10 mg wemagniziyam
• 23 mg phosphorus
• 259 mg potassium
• 1 mg isodiyam

Izibonelelo zezeMpilo zeeapilkosi

1. Kuphelisa ukuqhina

Iipilkosi zityebile ngefayibha kwaye ziluncedo ekuhambiseni amathumbu egudileyo. Abantu abanengxaki yokuqhinwa bacetyiswa ukuba basebenzise iiapilkosi ngenxa yeepropathi zayo zokuhambisa isisu ^[4] . Umxholo wefayibha kwiiapilkosi ukhuthaza isisu kunye neencindi zetyiso ezinceda ekufunxeni izondlo nasekudilizeni ukutya, okwenza kube lula ukuqhubekeka.

2. Iphucula impilo yentliziyo

Iapilkosi zigcwele ifayibha enceda ukunciphisa i-cholesterol, egcina intliziyo yakho isempilweni. I-Apricot zonyusa i-cholesterol elungileyo (HDL) kunye nokunciphisa i-cholesterol embi (i-LDL). Kwakhona, iziqhamo ziqulathe i-potassium elungelelanisa amanqanaba e-electrolyte kwinkqubo ^[5] .

3. Ikhulisa impilo yethambo

Iziqhamo ezincinci nezingqukuva zine calcium, iron, copper, manganese kunye ne phosphorus eziyimfuneko ekukhuleni kwethambo ^[6] . Ukutya ezi ziqhamo yonke imihla ngendlela elawulwayo kuya kuthintela i-osteoporosis, kukhuthaze ukukhula okunempilo kunye nokukhula kwamathambo, kunye nokukhusela iimeko ezinxulumene nobudala.

4. Yandisa imetabolism

Iapilkosi zinceda ekugcineni amanqanaba omzimba emzimbeni kuba ziqulathe izimbiwa ezimbini ezibalulekileyo njenge potassium kunye nesodiyam. Ezi zimbiwa zigcina ulungelelwaniso lwamanzi emzimbeni kwaye zisasaza amandla kwiindawo ezahlukeneyo zamalungu kunye nezihlunu kunye nokuphucula imetabolism ^[7] .

5. Uthintela umhlaza

Iapilkosi ziqulathe iicarotenoids kunye nezinye izinto ezinceda ukulwa nomhlaza. Ezi antioxidants zithintela ukonakala okukhululekileyo ekungeneni emzimbeni kwaye kutshabalalise iiseli ezinomhlaza ^[8] .

6. Izinto ezinciphisayo zokunciphisa umzimba

Iikhalori ezisezantsi, iiapilkosi ziluncedo ekutyekeni kokunciphisa umzimba. Ifayibha engenakunyibilika ekhoyo kwiiapilkosi iyakusigcina isisu sakho sigcwele ixesha elide kwaye sigcine satiated, oko ke kunceda ukunciphisa umzimba ^[9] .

7. Inyanga ifiva

Abantu abaphethwe ngumkhuhlane banokuba nejusi yeapilkosi kuba iqulethe zonke iiminerali ezifanelekileyo kunye neevithamini eziza kunceda ekuchithweni kwamalungu ahlukeneyo ^[10] . Izinto ezithomalisayo kunye nezichasayo kwi-apricot zinokunciphisa ukudumba kwaye zikwazisa ukukhululeka kumkhuhlane.

8. Yandisa ukubala kwe-RBC

Iipilkosi zityebile ngentsimbi enceda ekuveliseni iiseli ezibomvu zegazi. I-non-heme iron luhlobo lwesinyithi olukhoyo kwii-apricot ezithatha ixesha ukufunxa emzimbeni kwaye ukuba lihlala ixesha elide, kokukhona maninzi amathuba okuthintela i-anemia ^{[Shumi elinanye]} .

9. Ukuphucula umbono

Ukutya iiapilkosi rhoqo kunokunceda ekuphuculeni amehlo akho, ngenxa yobukho bevithamini A kwisiqhamo ^[12] . Inceda ekuthinteleni ukulahleka kombono okunxulumene nobudala.

10. Uhambisa amanzi emzimbeni

Ii-electrolyte ezikhoyo kwii-apricot zinegalelo kwinxalenye enkulu yesibonelelo sempilo se-apricot. Oku kuyakunceda ukugcina inqanaba lolwelo emzimbeni wakho kwaye kugcina umzimba uhlaziyekile. Kuyanceda ekunciphiseni izihlunu ^[13] .

Iiresiphi zokupheka ezinempilo

1. Isaladi yeapilkosi-isipinatshi

Izithako ^[14]

• 1 indebe yeembotyi ezimnyama, ebilisiweyo
• 1 indebe yeepilkosi ezinqunqiweyo
• I-1 ebomvu ebomvu okanye ephuzi yentsimbi, isikwe ibe yimichilo
• 1 iscallion, esisikiweyo esisicaba esine-1 setispuni esisikiweyo esitsha
• 1 igalikhi yegalikhi, igalelwe
• Ikomityi yeapilkosi nectar
• Iipuniwe ezi-2 zeoyile yomnquma
• 1 ithisipuni egalelwe ijinja entsha
• Iikomityi ezine zitshiziwe isipinatshi esitsha

Imikhombandlela

• Hlanganisa iimbotyi ezimnyama, ii-apricot, i-bell pepper, i-scallion, i-cilantro, kunye negalikhi kwisitya esiphakathi.
• Emva koko, hlanganisa i-apricot nectar, ioli, iviniga yerayisi, i-soy sauce kunye ne-ginger uze ugubungele kakuhle.
• Phalaza phezu komxube weembotyi.
• Gubungela ngefoyile kunye nefriji iiyure ezimbini.
• Yongeza isipinashi kwaye udibanise kakuhle.

2. Icoat oatmeal

Izithako

• ⅓ ikomityi yehabile
• ⅓ ikomityi yobisi lwecoconut engenashukela
• Ingca yetyuwa
• ⅓ ikomityi yeeapilkosi
• 1 icephe hazelnuts
• 1 itispuni yemephu yesiraphu

Imikhombandlela

• Hlanganisa i-oats, ubisi lwekakhukhunathi kunye netyuwa kwisitya.
• Isimbozo kunye nefriji ngobusuku bonke.
• Phezulu ngeeapilkosi, iihazelnuts kunye nesiraphu yemephu.

Iziphumo ebezingalindelekanga zeeapilkosi

• Abafazi abakhulelweyo nabancancisayo kufuneka bakuphephe ukusebenzisa i-apricot.
• Kwabanye abantu, kunokubangela ukwaliwa sisisu ^{[Shumi elinantlanu]} .
• Sukuyisebenzisa imbewu yeapilkosi njengoko inetyhefu kwaye ibangela ityhefu yecyanide.

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2. [Mbini]I-Alasalvar, C., kunye neShahidi, F. (2013). Ukuqulunqwa, ii-phytochemicals, kunye nemiphumo emihle yempilo yeziqhamo ezomileyo: isishwankathelo. Iziqhamo ezomileyo: Iipytochemicals kunye neziphumo zempilo, 1-19.
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8. [8]UDutta, D., uChaudhuri, U. R., kunye noChakraborty, R. (2005). Ulwakhiwo, izibonelelo zezempilo, ipropathi ye-antioxidant kunye nokulungiswa kunye nokugcinwa kwee-carotenoids. Ijenali yaseAfrika yeBiotechnology, 4 (13).
9. [9]ICampbell, O. E., kunye noPadilla-Zakour, O. I. (2013). I-phenolic kunye ne-carotenoid ukwakheka kweepesika ezinqiniweyo (Prunus persica) kunye neeapilkosi (Prunus armeniaca) njengoko kuchatshazelwe ngokwahluka kunye nokuxobuka. Uphando lokutya kwilizwe liphela, 54 (1), 448-455.
10. [10]I-Leccese, A., Bartolini, S., kunye neViti, R. (2007). Umthamo opheleleyo we-antioxidant kunye nomxholo we-phenolics kwiziqhamo zeapilkosi. Ijenali yaMazwe ngaMazwe yeNzululwazi yeziqhamo, i-7 (2), 3-16.
11. [Shumi elinanye]UKader, A. A., Perkins-Veazie, P., kunye noLester, G. E. (2004). Umgangatho weSondlo kunye nokuBaluleka kwako kwiMpilo yaBantu. Ugcino loRhwebo lweziqhamo, iMifuno, kunye neFlorist kunye neeStock Nursery, 166.
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