Maapulo haatomboiti zvakanaka kwauri-kunyanya kana une chirwere cheshuga. Chibereko chaunonyanya kuwira chine zvakawanda zvakanaka-zve-iwe michero. Kunyanya, tsvakurudzo yakabatanidza maapuro nemamwe mararamiro ehutano ane chokuita nechirwere cheshuga.
Nutrition Nhamba yePaples
Mhando shoma (inenge yakakura yebhokisi tennis) inopa zvishoma: 60 makoriori, 16 gramu e-carbohydrate uye 3 gramu ye fiber.
Ihwowo hunokonzerwa ne vitamini C. Uyezve, maapuro ane quercetin, rudzi rwe phytochemical inozivikanwa se flavonoid, inowanika mumapupa eapuro. Kutsvakurudza kwemhuka nekutsvakurudza kushandiswa kwemaitiro echechi kwakawana kuti quercetin inogona kubatsira kuchengetedza kune dzimwe kenza uye inobatsira kuuraya masero ekenza. Mukudzidza muna 2015 mumagazini yeFarmacognosy , vatsvakurudzi vakawana kuti quercetin yakashandura glucose metabolism muropa uye chiremera masero paaidzidza mu test tubes.
Maapulo anewo fiber yakasvibiswa-iyo inobatsira kuti ugare wakakwana, inononoka kudyiwa kwezvibereko (zvakadai sehuga) muropa rako, uye inobatsira kuderedza cholesterol yako. Mukuwedzera pakubatsira kutarisa shuga yeropa uye maronda, kushandiswa kwefiber kunofungidzirwa kuva ne-anti-inflammatory effect iyo inogona kubatsira vanhu vane chirwere cheshuga kuti vauye nokukurumidza kubva kune hutachiona.
Iyo yakakurudzirwa zuva rimwe nerimwe kudya kwefiber ndeye 25 (yevakadzi) kusvika ku 38 (yevarume) magamu pazuva.
Imapuro yakacheneswa ichiri yakakunakira iwe, asi neganda apulo inopa 3 gramu e-fiber-inenge 12 muzana yekurudziro yezuva nezuva kudya.
Apples uye Diabetes Research
Hazvisi kuramba michero nemiriwo inhengo ine utano uye inokosha yezvokudya zvevanhu vose, kusanganisira avo vane chirwere cheshuga .
Dhiyabhorosi Dietitian (RD) uye Anozivikanwa neDeabetes Educator (CDE), Audrey Koltun, anoti: "Vanhu vakawanda vane chirwere cheshuga vanotya kudya michero nokuti vanofunga kuti zvigadzirwa zvehuga hazvina kunaka kune chirwere cheshuga, asi michero inogona kuva chikamu cherongwa hwekudya kwehuga Kubva kune yakakura fiber uye yakakosha yezvokudya, kushandiswa kwemichero yose kunogona kukodzera muurongwa hwekudya pasina kukonzera kuwedzera kwakanyanya muropa shuga. Chero bedzi iyo inosanganiswa mukati memakinehydrates ose ezvokudya kana muhombodo, i uye chisarudzo chakakosha zvikuru-kunyanya sekudya. "
Kudya michero yakazara, asi kunyanya maapuro, blueberries, uye mazambiringa zvinobatanidzwa nehuwandu hwehutachiwana hwechirwere cheshuga chechipiri, maererano nekudzidza kwa2013 kwakabudiswa muBMJ . Cherechedza, kuti maererano nekudzidza kumwechete, kunwa jisi yemichero kunobatanidza nehuwandu hwehutachiwana hwehuga .
Izvo zvichiti, zvidzidzo zvishomanana zvakaongorora kuvharidzira kwemafuro emuapuro juice ane chirwere cheshuga (mu labor rats). Mune rimwe ra2016 rekudzidza muBMC Complementary uye Alternative Medicine, makonzo ane chirwere cheshuga akapiwa mvura ine maapuro juice uye aple peel yakabudiswa kwemazuva makumi maviri vakaona kutsanya kweropa glucose uye cholesterol zvishoma nezvishoma. Vatsvakurudzi vanotaura kuti migumisiro yacho ine anti-inflammatory, antioxidant effect.
Maapulo akazara nema polyphenols, michina yemiti inoratidzika kudzivirira pane zvirwere zvakasiyana-siyana zvisingaperi.
Ramba uchifunga kuti dzakawanda zvekutsvakurudza uku ndeye epidemiological (kutarisa maitiro pakati pemakungwa makuru evanhu) kana kuitwa mukuedzwa kwemashubhu nemakonzo. Saka kunyange ihwo husiri humwe hwakasimba huchapupu kunze uko, hunovimbisa.
Recipes with Apples
Munch pane waunofarira aple zvakasiyana-siyana neruoko, unyore mu nut butter, kana kuisa maapuro ako muhutu hunopisa, yogurt, saladi, uye dessert.
Apple Cinnamon Mucheka Wemukomana Pureji
Yakaisvonaka uye Inokonzera Fennel uye Apple Saladhi
Baked Baked with Olive Oil Crumble
Tsananguro Inobva
Maapulo ndiwo sarudzo yemuchero yakasvibiswa iyo inogona kuiswa muurongwa hwekudya cheshuga. Paunosarudza maapuro, unamatira kune michero yakawanda (yakakura yebhokisi tennis) uye ugoisa ma carbohydrates muurongwa hwako hwekudya. Pane humwe hutsva hunobatanidza zvikomborero zvepuro juice mumakonzo ane chirwere cheshuga, zvisinei, zvichida zvakanakisisa kudya chibereko chose kuitira kuti ugone kugamuchira fiber yose. Rongedzai juice yenguva apo shuga yenyu yeropa iri pasi. Mvura yakawanda inogona kukonzera kubuda kweropa mucheche uye kuwedzera makoriyori kunogona kuita kuti uwedzere kuwedzera. Farira zvaunoda aple zvakasiyana-siyana mumakateti kana zvakakanyiwa neine nut butter uye sinamoni-yum!
> Sources:
> America Cancer Society. Quercetin.
> Eid, H. et. al. Iro molecular sarudzo inorwisa antidiabetic ye quercetin mumagadzirirwo emakumbo masero mashekeri uye hepatocytes. Pharmacogn Mag. 2015 Jan-Mar; 11 (41): 74-81.
> Larsen, Holly. Nzira dzakajeka dzekusimudzira fiber muzvokudya zvezuva nezuva. Academy of Nutrition uye Dietetics.
> Muraki, I. et. al. Zvibereko zvinoshandiswa uye chiitiko chechirwere cheshuga chechirwere cheshuga: migumisiro inobva kune vatatu vari kutarisa kwenguva refu. BMJ. 2013; 347: f5001
> Fathy, S. uye Drees, E. Zvigadziro zvekudzivirira kwemuIjipita wemvura yemapuro uye maapuro peel inobva pamapid peroxidation, antioxidant enzyme uye chiremera chechirwere cheshuga yepan pancreas. BMC Complementary Alternative Medicine. 2016; 16: 8.