Nzira Yaikuru yekusimudzira Utano Hwako uye Zvichida Deredza Ropa Rako Zvokudya
Kuongorora kwakawanda kwakaratidza kuti kukwirira kwezvibereko nemiriwo kunogona kuderedza zvikuru njodzi yehutachiona hwemwoyo nekurohwa, pamwe nekuvandudza ropa rekuisa glucose uye ngozi shoma yekukura chirwere cheshuga chechipiri. Vanhu vazhinji vanotadza nenzira isina kururama kuti kana vane chirwere cheshuga, havagoni kudya michero. Ichokwadi, iwe unogona kusanganisira chibereko muurongwa hwako hwekudya.
Sezvo kuwira kunosvika, sei usina kudya maapuro akawanda? Mharaunda yemunharaunda uye yemwaka inowanzosvitsa uye nekuti inoda nguva shoma yekufamba iyo inoderedza carbon carprint, zvisingareve kuti inowedzera kutsva.
Chii chinonzi Nutritional Content ye Apple
Unoda kudzivisa maapuro makuru, iwe unoziva avo vanoita sevasingave vakagadzirwa zvakasikwa. Izvozvo zvinogona kuva nezvakakodhijidhini sezviviri zvezvibereko zvezvibereko, zvisingatauri zvichida zvakarimwa zvichigadzira zvipembenene zvinogadziriswa. Pane kudaro, sarudza aple duku, ukuru hwetennis bhora. Itai maapuro mumakrohydrates enyu ezvokudya kana muidye sechinhu chinonwiwa pamwe nemaprotheni-1 kiyiko chealmond butter, mashomanana emashewhe, 1 mafuta anocheka.
Rimwe duku (4oz apple) rine: ~ 60 makoriori, 0g mafuta, 15g e- carbohydrate , fiber 3-4g, 11g shuga, .3g mapuroteni
Apples Contain Quercetin: Quercetin chiratidzo che phytochemical chinonzi flavonoid.
Inowanikwa muhombodo yeapuro. Kutsvakurudza kwemhuka nekutsvakurudza kushandiswa kwemaitiro echechi kwakawana kuti quercetin inogona kubatsira kuchengetedza kune dzimwe kenza uye inobatsira kuuraya masero ekenza. Zvinonzwisisika, izvi zvidzidzo zvinogona kuratidza kuti zvinogona kubatsira, asi hazvipi uchapupu hwokuti migumisiro iyi inogona kuwanikwa kuvanhu.
Zvidzidzo zvepakutanga zvakare zvinoratidza kuti quercetin inogona kubatsira kuderedza dambudziko repfungwa yemwoyo.
Maapulo Ane Soro Fiber
Kutsvakurudza kwakaratidza kuti zvikafu zvakagadzikana mu-suluble fiber zvinogona kubatsira kuderedza cholesterol. Cholesterol, mafuta akaoma-semhando, inonyanya kukosha uye chivako chemakemikari mumuviri akaita sa bile acids, steroid hormone, uye vitamini D. Asi, yakawanda kwazvo cholesterol (LDL) inogona kuvhara mishonga, zvichiita kuti zvive vaka. Zvokudya zvinowanikwa mune zvakasanganiswa fiber zvinogona kubvisa cholesterol kunze kwemuviri. Anoda kupinda mairi 25-38g zuva rega rega.
Maapulo Anogona Kutora Pamabasa Akawanda
Maapulo ndiwo zvokudya zvakanyanyisa. Inogona kudyiwa panguva ipi zvayo yemasikati uye inowanikwa mumarudzi ose ezvokudya. Gadzira maapuro uye uaikanda muoatmeal nesinamoni, kana kuti mapekeke ezvokudya zvizere ne yogurt uye aple zvimedu. Tora mamwe maapuro mu saladhi yako yemasikati kana kuisa maapuro mudivi redivi rako kuti uwane mapuroteni akafanana nekiki yakabikwa, turkey kana yenguruve.
Zvakadini Ne Apple Cider Vhiniga?
Muto kubva maapuro unoshandiswa kuita apple cider vhiniga. Chidzidzo chakabudiswa mu Journal of Functional Foods chakawana kuti vanhu vane utano hwakakonzerwa nechirwere cheshuga chechipiri chinodya 8oz yeBragg Organic Apple Cider Vinegar Drink Inonaka Sweet Stevia kwemavhiki gumi nemaviri akaita kuti kuderedzwa kukuru mukutsanya shuga yeropa kupfuura boka rinodzora.
Zvisinei, kwakanga kusina kusiyana kwakakosha muropa sukari maawa maviri mushure mekudya, kana hemoglobin A1C. Nepo izvi zvisingarati zvichiratidza kuti aple cider vhiniga ndiyo mushamiso wekutengesa shuga yeropa (zvinosuruvarisa kuti hapana chiratidzo chekudya), hapana chakaipa mukuwedzera aple cider vhiniga mukudya kwako. Ichokwadi, vanyori vanoratidza kuti kuwedzera kwepuni imwechete kamwe chete zuva rega rega kunogona kuderedza kuderedza kudya kweropa. Tora imwe aple cider vhiniga muwaini yako inotevera kana kuti marinate mapuroteni ako mairi-zvishoma zvinotora nzira yakareba.
> Sources:
> Linus Pauling Institute. Zvibereko nemiriwo.
> America Cancer Society. Quercetin.
> Daniels, Steven. Zvokudya Navigator-usa.com Vhiniga Ikopa Inoratidzira Ropa reShuga Rinogona Kuita.