Iwe wakambove wakanzwa shoko rokuti apulo zuva rinogona kuchengeta chiremba kana chiremba wamazino kure, asi vatsvakurudzi vari kuona kuti kudya maapuro kunogonawo kuita kuti mwoyo wako uve noutano. Maapulo aya anowanikwa uye anowedzera-azere noutano hwakanaka, hwakadai sevithamini nemaminera. Uyezve, maapuro ane polyphenols, fiber, uye phytosterols - zvose zvingabatsira kuderedza cholesterol yako.
Mishonga inowanikwa mumaapuro - pamwe nezvimwewo michero - yakaratidzwa kubatsira kubatsiridza hutano hwekudya uye kuderedza ngozi yako yekuvandudza mamwe marudzi ekenza. Unogona kudya maapuro kuchengetedza hutano hwako hwehutano hwakanaka, zvakare?
Kuchengetedza Cholesterol Kunogona Kuda Zvakawanda Kupfuura Mumwe Apple ...
Pakave nekutsvaga kutsvakurudza kuongorora hukama pakati pemapuro ekushandisa uye cholesterol. Zviongorori zvakawanda hazvirevi kutarisisa zvinoitwa nemapuro ese asi kutarisa kudya kwekudya kunowedzera nemakemikirwo ayo akaenzana, zvakadai sepectin, polyphenols, phytosterols, soluble fiber, kana kusanganiswa kwezvose izvi zvikamu mune zvidzidzo izvi. Zviongorori zvizhinji zvakaitwa mumakonzo ane chirongwa chepamusoro cholesterol, uye zvidzidzo zvishomanana zvakaitwa kuvanhu.
Dzidzo dzinosanganisira makonzo dzakawana kuti huwandu hwefibhi (zvose zvisingabviri fiber uye pectin) inowanika munenge maapuro maviri ari pakati nepakati (anenge maawa matanhatu nechidimbu) inokwanisa kuderedza cholesterol yose kusvika 10% uye inokonzera HDL cholesterol inenge 10% .
Muzvidzidzo zvevanhu, kupedza kusvika kumapiro maviri kusvika matatu apakati-mapoka kwakaguma nekuderera kwehutori hwehushuga huri pakati pe5% uye 13%. LDL cholesterol mazinga akaderedzwa neanoda kusvika 7% mune zvimwe zvidzidzo, uye HDL mazinga akawedzerwa kusvika kusvika 12%. Zvidzidzo zvakawanikwa kuti zvinoshandiswa mumaapulo zvinowanzoita kuti kuve nekuvandudzika kwekulesterol yemazinga yaiva pectin uye polyphenols.
Zvidzidzo zvishomanana zvakawana kuti mapaiphenols ari mune maapuro anogona kuderedzawo kusvibiswa kweLDL, iyo inogona kubatsira pakuumbwa kwe atherosclerosis .
Kunyange zvazvo dzimwe dzidzo dzakaona kubatsirwa kuduku kuwedzera kunoshanda kune kudya, zvimwe zvidzidzo hazvina kuona musiyano mukuru pakati pekudya maapuro uye yakasimudzirwa cholesterol mazinga.
The Bottom Line
Kunyangwe iwe uchida kudya kudya kwemaviri maviri kana matatu mapapiro masikati pazuva kuti uone kucheneswa zvishoma muhuputi hwako, maapuro achiri chikafu chakanaka chokuisa mu cholesterol yako-kuderedza kudya nekuda kwekuti ivo vakakwirira mune zvinovaka muviri - kusanganisira cholesterol-yakagadzikana michina yakadai sefiber uye polyphenols - uye yakaderera mumafuta. Kuti uwane mishonga yose ine utano iri mune maapuro, unofanirwa kudya apple yose - kusanganisira peel - iyo yakakwirira mu pectin nemamwe fibha yakanyanyisa.
Sources:
Jensen EN, Buch-Andersen T, Ravn-Haren G et al. Mini-kuongorora: migumisiro yeapuro pamaplasma cholesterol maitiro uye mungozi yemwoyo - kuongorora kweuchapupu. J Horticult Sci Biotechnol 2009; 1: 34-41.
Nagasako-Akazome Y, Kanda T, Ohtake Y, et al. Apple polyphenols inokonzera cholesterol metabolism mune zvinyorwa zvine utano nehuwandu hwakareba muviri mashizha. J Oleo Sci 56 (8): 417-28
Osada K, Suzuki T, Kawakami V, et al. Dose-inotendesa maitiro e hypocholesterolemic ezvokudya zvepolphenol mumakumbo anodya cholesterol. Lipids . 41 (2): 133-9
Aprikian O, Duclos V, Guyot S, et al. Apple pectin uye polyphenol-rich rich apple concentrate zvinoshanda zvakanyanyobatana pamwe chete pane zvakasiyana pazvinyuchi zveganda uye plasma lipids mumakonzo. J Nzira 133 (6): 1860-5
Ravn-Haren G, Dragsted LO, Buch-Andersen T et al. Kunwa kwekwose kunoshandiswa kana kujekesa jisi reapuro rine kusiyana kwezvakaitika pa plasma lipids mune vanozvipira vane hutano. Eur J Nutriti 2013; 52: 1875-1889.