Ii-apile: Izibonelelo zezeMpilo, iingozi kunye neeresiphi

Amagama Aphezulu Ebantwaneni

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Uninzi lwethu luqhelene neqhalo lakudala laseWelsh elithi 'Iapile ngemini igcina ugqirha kude'. Ii-apile zinezibonelelo ezininzi zempilo ezenza ukuba ibe sesinye seziqhamo ezisetyenziswa kakhulu emhlabeni.

Ii-apile ziphezulu kwii-antioxidants kunye nee-flavonoids ezinciphisa umngcipheko wokuba nomhlaza, isifo sentliziyo kunye neswekile ^[1] .

Ixabiso lesondlo lee-apile

I-100 g ye-apile iqulethe i-54 kcal yamandla kwaye ikwaqulathe

• Iiprotheyini ezingama-0.41 g
• 14.05 g ikhabohydrate
• 2.1 g ifayibha
• 10.33 g iswekile
• 8 mg calcium
• 0.15 mg intsimbi
• I-potassium ye-107 mg
• 2.0 mg ivithamin C
• 41 IU ivithamini A

IziBonelelo zezeMpilo zeApple

1. Ukuphucula impilo yentliziyo

Ii-apile zinciphisa umngcipheko wesifo sentliziyo ngokwehlisa i-cholesterol embi kunye nokwandisa i-cholesterol elungileyo. Ziqulathe ifayibha enyibilikayo kunye ne-polyphenol antioxidants enegalelo kwimpilo yentliziyo kunye noxinzelelo lwegazi olusezantsi. Uphononongo lubonise ukuba, ukutya ii-apile kunokuwunciphisa umngcipheko wokubetha ^[Mbini] .

2. Uncedo ekunciphiseni ubunzima

Ii-apile zingumthombo olungileyo wefayibha egcina isisu sakho satiated ixesha elide. Isifundo sibonise ukuba, abantu abatya izilayi ze-apile phambi kwesidlo baziva begcwele, xa kuthelekiswa nabo batya isosi yeapile okanye incindi yeapile ^[3] . Olunye uphononongo lufumanise ukuba abafazi abangama-50 abatyebe kakhulu abatya ii-apile balahle i-avareji ye-1 kg kwaye batya iikhalori ezimbalwa kunabo batya i-oat cookies ^[4] .

3. Umngcipheko weswekile osezantsi

Ii-apile ziqulathe i-polyphenol antioxidants enceda ekunciphiseni umngcipheko wesifo seswekile. Ezi antioxidants zithintela ukonakala kwiiseli ze-beta kwi-pancreas. Iiseli zeBeta zivelisa i-insulin emzimbeni kwaye zihlala zonakaliswe kubantu abane-2 yeswekile ^[5] .

4. Thintela umhlaza

Iipytochemicals kwii-apile zehlisa izehlo zomhlaza. Uphononongo olwenziwe kwabasetyhini lubonise ukuba ukutya ii-apile kunxulunyaniswa namazinga asezantsi okusweleka ngenxa yomhlaza ^[6] . Olunye uphononongo lubonise ukuba ukutya ii-apile ezi-1 nangaphezulu ngemini kunciphisa umngcipheko womhlaza webele kunye nomhlaza wekolon nge-18% kunye ne-20% ngokwahlukeneyo ^[7] .

5. Ukukhuthaza impilo yengqondo

I-Quercetin, enye yee-antioxidants kwii-apile, inokunceda ukunciphisa ukufa kweselfowuni okubangelwa yi-oxidation kunye nokudumba kwee-neurons. Ukusela isiselo seapile kwandisa imveliso ye-neurotransmitter acetylcholine kwingqondo, kukhokelela kwimemori ephuculweyo kunye nokunciphisa umngcipheko wesifo se-Alzheimer's ^[5] .

6. Nceda ukulwa nesifuba

Ii-apile zityebile kwii-antioxidants ezinxulunyaniswe nokunciphisa umngcipheko wesifuba. Uphononongo lufumanise ukuba ukutya iipesenti ezili-15 zeapile enkulu ngemini kunxulunyaniswa nepesenti ye-10 yokunciphisa umngcipheko wesifuba ^[5] .

7. Ukukhuthaza impilo yethambo

Abaphandi bakholelwa ukuba i-antioxidant kunye ne-anti-inflammatory compounds kwiipulo zinefuthe elihle kwimpilo yethambo ^[8] . Uphononongo lubonise ukuba abasetyhini ababandakanya ii-apile ezintsha, isosi ye-apile, iiapile ezixutyiweyo kukutya kwabo baphulukana necalcium encinci kwimizimba yabo ^[5] .

8. Uncedo ekwetyisweni

Ii-apile ziqulathe uhlobo lwefayibha enyibilikayo ebizwa ngokuba yi-pectin eluncedo ekuguleni iintsholongwane emathunjini akho. Ifayibha idlulela emathunjini akho amakhulu okanye kwikholoni, apho inokwandisa ukukhula kweentsholongwane ezilungileyo ^[9] .

9. Yandisa impilo yolusu kunye neenwele

Ii-apile zikhanyisa kwaye zikhanyise ulusu, zilibazise ukuguga kunye nokuhambisa amanzi kulusu ngenxa yee-antioxidants ezahlukeneyo ezifumaneka kwii-apile. Ikwakhuthaza ukukhula kweenwele kwaye ithintele ukulahleka kweenwele.

Umngcipheko wezeMpilo wama-apile

Imbewu ye-Apple ine-cyanide, ityhefu enamandla enokubulala impilo yakho xa ityiwe ^[10] . Ukutya ii-apile kukwabangela isifo samathumbu esinganyangekiyo, irhasi, ukudumba, kunye nentlungu esiswini kwabanye abantu.

Iindlela zokutya ii-apile

• Gawula ii-apile kwaye uzongeze kwiisaladi zakho eziluhlaza okanye kwiisaladi zeziqhamo.
• Ungatya ii-apile ezisikiweyo kunye nebhotolo yamandongomane njengesidlo esifanelekileyo.
• Iiapile zinokusetyenziswa kwiidessert ezinjengemuffin, iayisikrim, iipancake kunye neekeyiki.
• Unokwenza ijusi yeapile kunye nesosi yeapile.

Ukutya kweMelika Apple Recipes

1. Iresiphi ka-Apple rabdi (iresiphi yeapile kheer)

Mbini. Iresiphi yeapile jam

3. I-Apple beetroot carrot juice recipe (isiselo se-ABC)

1. [1]IBoyer, J., kunye neLiu, R. H. (2004). Apple phytochemicals kunye nezibonelelo zezempilo. Ijenali yesondlo, 3, 5.
2. [Mbini]Knekt, P., Isotupa, S., Rissanen, H., Heliövaara, M., Järvinen, R., Häkkinen, S., ... & Reunanen, A. (2000). Ukutya kweQuercetin kunye neziganeko zesifo se-cerebrovascular. Ijenali yaseYurophu yoNyango lweKlinikhi, 54 (5), 415.
3. [3]Umkhukula-Obbagy, J. E., kunye neeRoll, B. J. (2009). Iziphumo zeziqhamo kwiindlela ezahlukeneyo ngokutya amandla kunye nokuhlutha kwisidlo.Ukutya, 52 (2), 416-422.
4. [4]U-Oliveira, M., Sichieri, R., kunye noMozzer, R. V. (2008). Ukutya okune-eneji ephantsi okongeza iziqhamo kunciphisa ubunzima kunye nokutya amandla ebafazi. Ukutya, 51 (2), 291-295.
5. [5]IHyson D.A. (). Uphengululo olubanzi lweeapile kunye nezinto zeapile kunye nobudlelwane babo kwimpilo yabantu. Inkqubela phambili kwisondlo (iBethesda, Md.), 2 (5), 408-420.
6. [6]UHodgson, J. M., Prince, R. L., Woodman, R. J., Bondonno, C. P., Ivey, K. L., Bondonno, N., ... kunye noLewis, J. R. (2016). Ukutya kwe-Apple kunxulunyaniswa ngokuchasene nayo yonke imbangela kunye nokufa okuthe ngqo kwizifo kubantu basetyhini asebekhulile. Ijenali yaseBritane yeZondlo, i-115 (5), i-860-867.
7. [7]UGallus, S., Talamini, R., Giacosa, A., Montella, M., Ramazzotti, V., Franceschi, S., ... kunye noLa Vecchia, C. (2005). Ngaba iapile ngemini igcina i-oncologist kude? .IiNgcali zeOncology, 16 (11), 1841-1844.
8. [8]Shen, C. L., von Bergen, V., Chyu, M., Jenkins, M. R., Mo, H., Chen, C.H, & Kwun, I. S. (2012). Iziqhamo kunye neepytochemicals zokutya ekukhuseleni amathambo. Uphando lwesondlo, 32 (12), 897-910.
9. [9]I-Koutsos, A., Tuohy, K. M., kunye neLovegrove, J. A. (2015). Ii-apile kunye nempilo yentliziyo - ngaba i-gut microbiota yeyona nto iphambili ekuqwalaselweni? Izondlo, 7 (6), 3959-3998.
10. [10]I-Opyd, P.M, Jurgoński, A., Juśkiewicz, J., Milala, J., Zduńczyk, Z., kunye neKról, B. (2017). Iziphumo ezihambelana nokutya kunye neMpilo yokutya okuqulathe isidlo seMbewu yeApple kwiRats: Ityala lika-Amygdalin. Izondlo, 9 (10), 1091.

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