10 Nnukwu uru nke apụl

Ndinaya

• 1. Apụl Na-edozi Ahụ
• 2. Apụl nwere ike ịdị mma maka ibu ibu
• 3. Apụl Ga-adị Mma Maka Obi Gị
• 4. Ha Ejikọtara Ha na Nsogbu Ọrịa nke Ọrịa Shuga
• 5. Ha Nwere Ike Prenwe Ọrịa Prebiotic Na-akwalite Ezi Bacteria
• 6. Ihe dị na apụl nwere ike inye aka igbochi kansa
• 7. Apụl nwere ogige nke nwere ike inye aka lụso ụkwara ume ọkụ ọgụ
• 8. Apụl nwere ike ịdị mma maka ahụike ọkpụkpụ
• 9. Apụl nwere ike ichebe megide mmerụ afọ site na NSAIDs
• 10. Apụl nwere ike inye aka kpuchido ụbụrụ gị
• Isi Okwu
• Esi Bee ihe Apple

Apụl bụ otu n'ime mkpụrụ osisi kachasị ewu ewu - yana ezi ihe kpatara ya.

Ha bụ mkpụrụ osisi ahụ ike dị iche iche na ọtụtụ uru elele anya na nyocha.

Nke a bụ uru iri dị mma nke apụl.

1. Apụl Na-edozi Ahụ

Akara apụl - nke nwere dayameta nke ihe dịka sentimita atọ (7,6 centimeters) - ya na iko 1.5 nke mkpụrụ osisi. Iko abụọ nke mkpụrụ osisi kwa ụbọchị na-atụ aro na nri 2,000-kalori.

Otu ọkara apụl - 6.4 ounces ma ọ bụ gram 182 - na - enye nri ndị a ():

• Calorisị: 95
• Carbs: 25 gram
• Eriri: 4 gram
• Vitamin C: 14% nke Ntughari Kwa Dailybọchị (RDI)
• Potassium: 6% nke RDI
• Vitamin K: 5% nke RDI

Kedu ihe ọzọ, otu ọrụ ahụ na-enye 2-4% nke RDI maka manganese, ọla kọpa, na vitamin A, E, B1, B2, na B6.

Apụl bụkwa isi iyi nke polyphenols. Ọ bụ ezie na akara aha na-edozi ahụ anaghị edepụta ogige osisi ndị a, ọ ga-abụ na ha nwere ọtụtụ ọrụ ahụike.

Iji nweta ọtụtụ apụl, hapụ anụ ahụ - ọ nwere ọkara nke eriri na ọtụtụ polyphenols.

Nchịkọta Apụl bụ ezigbo ihe na-esi na fiber na vitamin C. Ha nwekwara polyphenols, nke pụrụ inwe ọtụtụ uru ahụ ike.

2. Apụl nwere ike ịdị mma maka ibu ibu

Apụl dị elu na eriri na mmiri - àgwà abụọ na-eme ka ha jupụta.

N’otu nnyocha, ndị riri mpekere apụl tupu ha eri nri nwere afọ ojuju karịa ndị riri apụl, apple, ma ọ bụ enweghị mkpụrụ apụl ().

N'otu ọmụmụ ihe ahụ, ndị malitere nri ha na mpekere apụl riri nkezi nke 200 obere kalori karịa ndị na-adịghị ().

N'ihe ọmụmụ 10-izu ọzọ na ụmụ nwanyị 50 buru oke ibu, ndị sonyere na-eri apụl tụfuru kilogram abụọ ma rie calorie ole na ole, ma e jiri ya tụnyere ndị riri kuki oat nwere kalori na eriri nwere ().

Ndị na-eme nchọpụta chere na apụl na-ejupụta karịa n'ihi na ha anaghị enwe ume, mana ha ka na-enyefe eriri na olu.

Ọzọkwa, ụfọdụ ogige ndị dị n’ime ha nwere ike ịkwalite ọnwụ nha.

Otu nnyocha e mere na oke ụmụ oke buru ibu chọpụtara na ndị ahụ e nyere mgbakwunye nke apụl ala na apụl apụl na-etinye uche karịa ibu ma nwee ogo nke "ọjọọ" LDL cholesterol, triglycerides, na cholesterol zuru oke karịa otu njikwa ().

Nchịkọta Apụl nwere ike inye aka belata ọnwụ n'ọtụtụ ụzọ. Ha na-ejuputa karịsịa n'ihi ọdịnaya dị elu nke eriri ha.

3. Apụl Ga-adị Mma Maka Obi Gị

A na-ejikọ apụl na obere nsogbu nke ọrịa obi ().

Otu ihe kpatara ya nwere ike ịbụ na apụl nwere eriri nwere ike ịgbanye - ụdị nke nwere ike inye aka belata ogo kọlestrol ọbara gị.

Ha nwekwara polyphenols, nke nwere mmetụta antioxidant. Ọtụtụ n'ime ndị a na-etinye uche na bee.

Otu n'ime polyphenols a bụ flavonoid epicatechin, nke nwere ike belata ọbara mgbali.

Otu nnyocha nke ọmụmụ chọpụtara na nnukwu njikọ nke flavonoids nwere njikọ na 20% obere ihe egwu nke ọrịa strok ().

Flavonoids nwere ike inye aka igbochi ọrịa obi site na iweda ọbara mgbali, belata "ọjọọ" LDL oxidation, na ime ka antioxidants ().

Nnyocha ọzọ na-atụnyere mmetụta nke iri apụl kwa ụbọchị na ị statụ statins - klaasị ọgwụ ndị amaara obere cholesterol - kwubiri na apụl ga-adị ọfụma n'ibelata ọnwụ site n'ọrịa obi dịka ọgwụ ().

Agbanyeghị, ebe ọ bụ na nke a abụghị ikpe a na-achịkwa, a ghaghị iji nnu nnu chọpụta ihe ọ chọpụtara.

Nnyocha ọzọ jikọtara iri mkpụrụ osisi na akwụkwọ nri na-acha ọcha, dị ka apụl na ube, na mbelata nke ọrịa strok. Maka gram iri abụọ na ise - ihe dịka 1/5 iko apụl mpekere - rie, ihe egwu nke ọrịa strok jiri 9% () belata.

Nchịkọta Apụl na-akwalite ahụike obi n'ọtụtụ ụzọ. Ha dị elu na eriri soluble, nke na-enyere aka belata cholesterol. Ha nwekwara polyphenols, nke jikọrọ obere mgbali elu na ọrịa strok.

4. Ha Ejikọtara Ha na Nsogbu Ọrịa nke Ọrịa Shuga

Ọtụtụ ọmụmụ ihe ejikọla iri apụl na ụdị ọrịa shuga nke abụọ ().

N'ime otu nnukwu ọmụmụ ihe, iri apụl kwa ụbọchị jikọtara ya na 28% obere nsogbu nke ụdị ọrịa shuga 2, ma e jiri ya tụnyere iri apụl ọ bụla. Ọbụna iri obere mkpụrụ apụl kwa izu nwere mmetụta nchekwa yiri nke ahụ ().

O kwere omume na polyphenols dị na apụl na-enyere aka igbochi mmebi anụ ahụ na mkpụrụ ndụ beta na pancreas gị. Mkpụrụ ndụ Beta na-emepụta insulin na ahụ gị ma na-emebikarị ndị nwere ụdị ọrịa shuga nke abụọ.

Nchịkọta Ejiri mkpụrụ osisi apụl na obere ọrịa shuga 2. Nke a nwere ike ịbụ n'ihi ọdịnaya polyphenol antioxidant ha.

5. Ha Nwere Ike Prenwe Ọrịa Prebiotic Na-akwalite Ezi Bacteria

Apụl nwere pectin, ụdị eriri nke na-eme dị ka prebiotic. Nke a pụtara na ọ na-azụ nje ndị dị mma n’ime eriri afọ gị.

Eriri eriri afọ gị anaghị amịkọrọ eriri n'oge nri. Kama, ọ na-aga na eriri afọ gị, ebe ọ nwere ike ịkwalite uto nke ezigbo nje. Ọ na-aghọkwa ogige ndị ọzọ na-enye aka nke na-agagharị na ahụ gị ().

Nchoputa ohuru n’egosi na onwere ike ibu ihe kpatara ufodu n’ime nkpuchido ogwu apụl megide oke ibu, pịnye oria shuga nke abuo, na oria obi.

Nchịkọta Ofdị eriri dị na apụl na-azụ nje bacteria dị mma ma bụrụkwa ihe kpatara ha na-echedo megide oke ibu, ọrịa obi, na ụdị ọrịa shuga abụọ.

6. Ihe dị na apụl nwere ike inye aka igbochi kansa

Nnyocha ule-egosiwo njikọ n'etiti ogige osisi na apụl na obere ọrịa cancer ().

Tụkwasị na nke ahụ, otu nnyocha banyere ụmụ nwanyị kwuru na iri mkpụrụ osisi apụl na ọnụọgụ ọnwụ nke ọrịa kansa ().

Ndị ọkà mmụta sayensị kwenyere na mmetụta ha na-egbochi antioxidant na mgbochi mkpali nwere ike ịbụ ihe kpatara nsonaazụ mgbochi kansa ha ().

Nchịkọta Apụl nwere ọtụtụ ogige dị iche iche na-eme nke nwere ike inye aka lụso ọrịa kansa ọgụ. Ọmụmụ ihe ọmụmụ metụtara ha nwere njikọ dị ala nke ọrịa kansa na ọnwụ nke kansa.

7. Apụl nwere ogige nke nwere ike inye aka lụso ụkwara ume ọkụ ọgụ

Apụl bara ụba na-egbochi Antioxidant nwere ike inyere aka kpuchido ngụgụ gị site na mmebi oxidative.

Nnukwu ọmụmụ ihe karịrị ụmụ nwanyị 68,000 chọpụtara na ndị riri apụl kachasị nwee nsogbu ụkwara ume ọkụ kachasị ala. Ejikọtara iri ihe dị ka 15% nke apụl buru ibu kwa ụbọchị na 10% obere nsogbu nke ọnọdụ a ().

Akpụkpọ anụ Apple nwere flavonoid quercetin, nke nwere ike inye aka ịhazi usoro ahụ ji alụso ọrịa ọgụ ma belata mbufụt. Ndị a bụ ụzọ abụọ ọ nwere ike isi metụta ụkwara ume ọkụ na mmeghachi omume nfụkasị ahụ ().

Nchịkọta Apụl nwere antioxidant na mgbochi mkpali ogige nke nwere ike inye aka mezie mmeghachi omume na-echebe ma gbochie ụkwara ume ọkụ.

8. Apụl nwere ike ịdị mma maka ahụike ọkpụkpụ

Ejikọtara iri mkpụrụ osisi na ogo ọkpụkpụ dị elu, nke bụ akara nrịanrịa nke ọkpụkpụ.

Ndị nchọpụta kwenyere na antioxidant na mgbochi mkpali ogige ke mkpụrụ nwere ike inyere akwalite ọkpụkpụ njupụta na ike.

Studiesfọdụ nnyocha na-egosi na apụl, kpọmkwem, nwere ike imetụta ahụike ọkpụkpụ ().

N'otu nnyocha, ụmụ nwanyị riri nri nke gụnyere apụl ọhụrụ, apụl apụl, apụl, ma ọ bụ enweghị mkpụrụ apụl. Ndị riri apụl furu obere obere calcium n'ahụ ha karịa ndị na-achịkwa ().

Nchịkọta Ngwurugwu antioxidant na mgbochi mkpali na apụl nwere ike ịkwalite ahụike ọkpụkpụ. Ọzọkwa, iri mkpụrụ osisi nwere ike inye aka chekwaa ọkpụkpụ ọkpụkpụ ka ị na-aka nká.

9. Apụl nwere ike ichebe megide mmerụ afọ site na NSAIDs

Klas nke ọgwụ mgbu a maara dị ka ọgwụ ndị na-adịghị egbochi ọgwụ ọjọọ (NSAIDs) nwere ike imerụ oghere nke afọ gị.

Nnyocha e mere na tubes na oke na-achọpụta na mpụta apụl apụl nyere aka chebe mkpụrụ ndụ afọ site na mmerụ n'ihi NSAIDs ().

A na-eche ogige osisi abụọ dị na apụl - acid chlorogenic na catechin na-enye aka karịsịa ().

Agbanyeghị, ọ dị mkpa iji nyocha mee ụmụ mmadụ iji kwado nsonaazụ ndị a.

Nchịkọta Apụl nwere ogige nwere ike inye aka kpuchie afọ gị site na mmerụ ahụ n'ihi ihe mgbu NSAID.

10. Apụl nwere ike inye aka kpuchido ụbụrụ gị

Ọtụtụ nnyocha na-elekwasị anya na ịkpụ apụl na anụ ahụ.

Otú ọ dị, ihe ọ juiceụ juiceụ apụl nwere ike ịnwe uru maka ọdịda uche metụtara afọ.

Na ihe ọmụmụ ụmụ anụmanụ, ihe ọ juiceụ juiceụ na-etinye uche na mkpụrụ osisi oxygen (ROS) na ụbụrụ na-ebelata ihe na-adịghị mma ().

Ihe ọ juiceụ Appleụ apụl nwere ike inye aka chebe acetylcholine, neurotransmitter nke nwere ike ịda mbà na afọ. Ala nke acetylcholine jikọtara ya na ọrịa Alzheimer ().

N'otu aka ahụ, ndị na-eme nri bụ ndị nyere nnukwu oke nri apụl niile chọpụtara na e weghachiri ihe nrịba ama nke ncheta oke na ọkwa nke ụmụ obere ().

Nke ahụ kwuru, apụl dum nwere otu ogige dị ka ihe ọ appleụ appleụ apụl - ọ na-abụkarị nhọrọ ahụike ka iri mkpụrụ gị dum.

Nchịkọta Dị ka ọmụmụ anụmanụ si kwuo, apụl apụl nwere ike inye aka gbochie mbelata nke neurotransmitters nke metụtara nchekwa.

Isi Okwu

Apụl dị mma maka gị nke ukwuu, ị na-eri nri jikọtara ya na obere nsogbu nke ọtụtụ ọrịa, gụnyere ọrịa shuga na ọrịa kansa.

Kedu ihe ọzọ, ọdịnaya eriri ya nwere ike ịkwalite ọnwụ na ahụ ike.

Akara apụl dịka iko iko 1.5 - nke bụ 3/4 nke iko 2-cup kwa ụbọchị maka mkpụrụ.

Maka uru kasịnụ, rie mkpụrụ osisi niile - ma anụ ma anụ.

Esi Bee ihe Apple