Indlela Enkulu Yokuphucula Impilo Yakho kwaye mhlawumbi Ihlisa Igazi Lakho Iishukela
Izifundo ezininzi zibonise ukuba ukuphakama kwezityalo kunye nemifuno kunokunciphisa kakhulu umngcipheko we-coronary disease and stroke, kunye nokuphucula i-blood glucose control kunye nomngcipheko ophantsi wokuphuhlisa uhlobo lwesifo sikashukela. Abantu abaninzi bakholelwa ngokungathanga ukuba ukuba banesifo sikashukela, abanakudla iziqhamo. Enyanisweni, unokufaka isiqhamo kwisicwangciso sakho sokutya.
Njengoko ukuwa kuhamba, kutheni ungadli iiapulo ezininzi? Ukuveliswa kwendawo kunye nexesha lonyaka lisohlisekile kwaye ngenxa yokuba kufuna ixesha elide lokuhamba linciphisa i-carbon footprint, kungabonakali ukunyusa ukutsha.
Yiyiphi into enomsoco we-Apple
Nenjongo yokuba ugweme ii-apula ezinobumba obukhulu, uyazi ukuba zibukeka ngathi zazingenakuveliswa ngokwemvelo. Ezi zinokuthi ziqulethe ezininzi i-carbohydrates njengeziqhamo ezimbini zeziqhamo, kungabhekiseki ukuba sele zifama ngokusebenzisa izithako eziguqulwa ngokwemizimba. Kunoko, khetha i-apula encinane, ubungakanani bhola le-tennis. Hlanganisa i-apple kwiidrobhydrates zakho zenyama okanye uyidle njenge-snack kunye neproteinyini-1 isipuni se-almond butter, i-cashews encinane, i-1 e-fat-fat cheese stick.
I-apple encinci (i-apple ye-4oz) iqulethe: ~ 60 khalori, i-0g yeoli, i-15g ye- carbohydrate , i-fiber 3-4g, i-11g ishukela, i-protein ye -3g
Ii-aples ziqukethe i-Quercetin: i- Quercetin luhlobo lwe-phytochemical ebizwa ngokuba yi-flavonoid.
Itholakala kwisikhumba se-apula. Uphando lwezilwanyana kunye nophando ngokusebenzisa iinkcubeko zeseli zifumene i-quercetin inokukunceda ukukhusela kumagciwane athile kwaye uncede ukubulala amangqamuzana omhlaza. Ngokuphawulekayo, ezi ntlobo zophando zingabonisa iziphumo ezinokunceda, kodwa aziboneleli ukuba iziphumo ezinokuthi zifikeleleke kubantu.
Izifundo zokuqala zibonisa ukuba i-quercetin inokunceda ukunciphisa umngcipheko wesifo senhliziyo.
IiApile ziQinise iFiber Soluble
Uphando lubonisile ukuba ukutya okunotye kwi-fiber e-soluble kunokunceda ukunciphisa i-cholesterol. I-cholesterol, i-fatty-like-substance, yinto eyintloko kunye nesakhiwo sokwakha izixhobo ezisemzimbeni ezinjenge-bile acids, i-hormone ye-steroid kunye ne-vitamin D. Kodwa, i-cholesterol embi kakhulu (LDL) inokuvala ii-arteries iyakheka ukwenyuka. Ukutya okutyebileyo kwi- fiber e-soluble kunokunceda ukukhupha i-cholesterol ngaphandle komzimba. Nenjongo yokungena ubuncinane kwi-25-38g yemihla ngemihla.
IiApile ziyakwazi ukuthatha iimbopheleleko ezininzi
Iipulo zizinto ezidliwayo. Zingadliwa naliphi na ixesha lomhla kwaye zifakwe kuzo zonke iintlobo zokutya. Ziphunga ii-apula uze uziphosele kwi-oatmeal kunye ne-sinamoni, okanye i-pancake ye-ngqolowa ephezulu kunye ne-yogurt kunye ne-apple. Gweba iipulole kwisaladi yakho ngesidlo sasemini okanye ufake iipulo kwiitya zakho zecala ukuhamba kunye neeprotheni ezifana nenkukhu ebhaka, i-turkey okanye ingulube.
Kuthiwani Nge-Apple Cider Vinegar?
Ijusi e-apula isetyenziselwa ukwenza i-aple cider viniga. Uphando olupapashwe kwi-Journal of Functional Foods lufumene ukuba abantu abasemngciphekweni kwi- Type 2 yesifo sikashukela esine-8oz ye-Bragg Organic Apple Cider Isiselo seVinegar Esi-Sweet Stevia kwiiveki ezili-12 kukhokelela ekunciphiseni okukhulu ekutshekeni ishukela segazi kuneqela elilawulayo.
Nangona kunjalo, akukho mvelaphi ephawulekayo kwiishukela zegazi ezimbini emva kokutya, okanye i-hemoglobin A1C. Nangona oku kungabonakali ukuba i-aple cider iviniga ngumsebenzi osisimangaliso ukulawula iswekile yegazi (ngelanga akukho bani lokutya), akukho nzakalo ekongezeni iviniga ye-apple i-vinegar ekudleni kwakho. Enyanisweni, abalobi bacetyisa ukuba ukongeza i-tablespoon enye imihla ngemihla kunokuncedisa ukunciphisa iishukela zegazi. Gweba iviniga ye-aple cider kwisaladi esilandelayo okanye uhlambe iprotheni yakho kuyo-encinane ihamba ngendlela ende.
> Imithombo:
> Linus Pauling Institute. Izithelo kunye nemifuno.
> I-American Cancer Society. Quercetin.
> UDaniels, uSteven. Ukutya I-Navigator-usa.com Isidlo seVinegar sibonisa ukuLawulwa kweSety Sugar Potential.