Ii-apula azilungele ukuba-ikakhulukazi ukuba unesifo sikashukela. Isiqhamo esiyintandokazi esiyiNtloko sinezixhobo ezininzi zokutya. Ngaphezulu, uphando ludibanise iipulo kunye neenzuzo ezithile zezempilo ezinxulumene nesifo sikashukela.
Iphrofayili yeSondlo see-Apula
I-apula encinane (malunga nobukhulu bebhola ye-tennis) inika ngokubanzi: iekhalori ezingama-60, i-gram e-16 ye-carbohydrate kunye ne-3 gram ye-fiber.
Kwakhona umthombo omuhle we-vithamini C. Ukongezelela, ii-apula ziququet quercetin, uhlobo lwe-phytochemical ebizwa ngokuba yi-flavonoid, efumaneka kwikhumba le-apula. Uphando lwezilwanyana kunye nophando ngokusebenzisa iinkcubeko zeseli zifumene i-quercetin inokukunceda ukukhusela kumagciwane athile kwaye uncede ukubulala amangqamuzana omhlaza. Ngophando luka-2015 kwiphephancwadi le- Pharmacognosy , abaphandi bafumanisa ukuba i-quercetin yenze i-glucose i-metabolism ibe yintsholongwane kunye neeseli zamathambo xa zifundwa kwiibhubhu zokuvavanya.
Ii-aples ziqulethe i-fiber e-soluble-uhlobo olusinceda uhlale luzele, luthintela ukuxutywa kwezondlo (njengothukile) kwigazi lakho, kwaye kunceda ukunciphisa i-cholesterol yakho. Ukongezelela ekuncedeni ukulawula ishukela legazi kunye nemisebenzi yesilonda, i-fiber enesisombululo icatshulwa ukuba inefuthe elichasayo elinokunceda abantu abanesifo sikashukela bahlawule ngokukhawuleza kwiintsholongwane.
Ukunconywa kwemihla ngemihla ku-fiber ngu-25 (kubafazi) ukuya kuma-38 (kumadoda) amagremu ngosuku.
I-apple ekhuni iyakulungele wena, kodwa ngesikhumba i-apula inika ama-gram e-3 e-fiber-malunga neepesenti ezili-12 zeengcebiso zokubamba imihla ngemihla.
IiApile kunye noPhando lweSwekile
Akukho ziqhamo kunye nemifuno ephikisanayo yindawo ephilileyo kunye ebalulekileyo yokutya kubo bonke abantu, kubandakanywa nalabo abanesifo sikashukela .
I-Dietetist Registered (i-RD) kunye noQinisekisi oTyikityo soTyhubela (i-CDE), u-Audrey Koltun uthi: "Abantu abaninzi abanesifo sikashukela bayesaba ukutya iziqhamo kuba becinga ukuba umxholo weshukela unobungozi ngesifo sikashukela, kodwa isiqhamo sinokuba yinxalenye yesicwangciso sesidlo seswekile Ngenxa yefayibha ephezulu kunye nokutya okunomsoco ophezulu, ukusetyenziswa kwesiqhamo sonke kunokufikelela kwisicwangciso sokutya ngaphandle kokubangela ukunyuka okuthe kratya kwi-sugar suars. Nangona nje kubandakanywa kwi-carbohydrate yonke yesidlo okanye ukutya, kuyinto enkulu kwaye ukhetho olunomsoco-ngokukodwa nje nge dessert. "
Ukutya iziqhamo ezipheleleyo, kodwa ikakhulukazi ii-apula, i-blueberries kunye neidiya zidibene nomngcipheko ophantsi we-type 2 iswekile, ngokubhekiselele ku-2013 uphando olupapashwe kwi- BMJ . Qaphela, ukuba ngokutsho kwesifundo esifanayo, ukusela isiphumo sesithelo kudibene nomngcipheko ophezulu wesifo sikashukela .
Oko kuthethwa, uphando oluthile luhlolisise umphumo wokukhusela wejonga le-apple ijusi kwisifo sikashukela (kwiiriti zebhabhi). Ngomnye u-2016 isifundo kwi- BMC Complementary and Alternative Medicine, iirati ezineesifo sikashukela esanikwa i-apple juice kunye ne-apple ekhishwe kwiintsuku ezingama-21 zabona ukugaya kwegazi kunye ne-cholesterol. Abaphengululi bathi iziphumo zempembelelo ezichasayo, ezithintela i-antioxidant.
Ii-apula zizele iipolphenol, izityalo zityalo ezibonakala zikhusela kwiintlobo zezifo ezingapheliyo.
Hlalani nikhumbule ukuba uninzi lwale phando luyi-epidemiological (ekujonge iindwendwe phakathi kwamanzi amakhulu abantu) okanye zenziwe kwiibhubhu zokuvanya kunye neerati. Ngoko ngelixa kungengobungqina obunamandla kunene, lithembisa.
Ukupheka ngeeApile
I-Munch kwiintlobo zakho ezikhethiweyo ze-apula ngesandla, zidibanise ibhotela, okanye zifake iipulo zakho kwi-cereal eshushu, i-yogurt, i-saladi kunye ne-dessert.
I-Apple Cinnamon I-Couscous Breakfast Breakfast Porridge
I-Sweet and Crunch Fennel ne-Apple Salad
Iipilisi ezibhaka nge-Olive Oil Crumble
Inqaku esuka
Ii-apula zikhethiweyo zeziqhamo ezinokuthi zifakwe kwisicwangciso sesidlo seswekile. Xa ukhetha iipulo, uhambelane nesiqhamo esincinci (ubukhulu bhola yetennis) kwaye ufake i-carbohydrate kwisicwangciso sakho sokutya. Kukho uphando oludibanisa iinzuzo zejusi ye-apple kwiigatshi zesifo sikashukela, nangona kunjalo, mhlawumbi kungcono ukutya isiqhamo sonke ukuze ufumane zonke iifiber. Ijusi yokulinganisa ngamaxesha apho ishukela legazi lakho liphantsi. Ijusi eninzi ingenza ukuba ushukela wegazi kwi-spike kunye neekhalori ezongeziweyo zingabangela ukufumana ubunzima. Jabulela iintlobo zakho ezikhethiweyo ze-apula kwiindlela zokupheka okanye zicutshe nge-butter nut kunye ne-cinnamon-yum!
> Imithombo:
> I-American Cancer Society. Quercetin.
> Eid, H. et. al. Iimodeli zesenzo se-antidiabetic se-quercetin kwii-cell muscle cells kunye ne-hepatocytes. Pharmacogn Mag. 2015 Jan-Mar; 11 (41): 74-81.
> Larsen, Holly. Izindlela ezilula zokukhuthaza i-fiber ekudleni kwakho kwansuku zonke. I-Academy yeSondlo kunye neDietetics.
> Muraki, I. et. al. Ukusetyenziswa kweziqhamo kunye nomngcipheko wohlobo lwesifo sikashukela se-2: iziphumo ezivela kwizifundo ezintathu ezide zexesha elide. BMJ. 2013; 347: f5001
> Fathy, S. kunye neeDrees, E. Iziphumo zokukhusela iJava yase-Egypt i-apple juice kunye ne-apple i-peel ekhutshwe kwi-lipid peroxidation, i-enzymes e-antioxidant kunye nesimo sokuvuvukala kwi-pancreas ye-rat. I-BMC Complementary and Alternative Medicine. 2016; 16: 8.