Mhlawumbi uvile ilizwi lokuba i-apula ngosuku lingagcina ugqirha okanye ugqirha wamazinyo, kodwa abaphandi bafumana ukuba ukutya ii-apula kunokugcina intliziyo yakho iphilile. Iipulo zifumaneka kwaye zizalisekile izondlo eziphilileyo, ezinjengevithamini kunye neemaminerali. Ukongezelela, ii-apula ziqukethe iipolphenol, i-fiber, kunye nama-phytosterol - konke oku kunokukunceda ukunciphisa i-cholesterol yakho.
Izondlo ezitholakala kwiipulo - kunye nezinye iziqhamo - ziye zaboniswa ukunceda ukuphucula impilo yokutya nokunciphisa umngcipheko wakho wokuphuhlisa iintlobo ezithile zeekhensi. Ngaba ukusetyenziswa kwamaapulo kugcina iqondo lakho le-cholesterol liphilile?
Ukunciphisa i-Cholesterol inokufuna okungaphezulu kweyodwa i-Apple ...
Kuphandwe uphando olunzulu oluhlolisisa ubudlelwane phakathi kokusetyenziswa kwe-apple kunye ne-cholesterol. Izifundo ezininzi azizange zihlolisise umphumo we-apula yonke kodwa zijonga ukutya okuxhaswa kunye nezinto zayo eziphilileyo, ezifana ne-pectin, i-polyphenols, i-phytosterol, i-fiber e-soluble, okanye udibaniso lwazo zonke izixhobo kulezi zifundo. Uninzi lwezifundo zenziwe kwimiba ephezulu yokutya kwe-cholesterol, kwaye zifundo ezimbalwa kuphela ezenziwe ngabantu.
Izifundo ezibandakanya iifos zifumene ukuba inani le-fibre (zombini i-fiber engenayo i-fiber kunye ne-pectin) efunyenwe kwiipestile ezimbini eziphakathi (i-ounces ezi-6 kwiqonga) liyakwazi ukunciphisa i-cholesterol engama-10% kwaye iphakamisa i-cholesterol ye- HDL malunga ne-10% .
Kwiingcaphephe zabantu, ukuchitha ama-apula aphakathi kwamibini ukuya kweethathu kubangele ukuhla kwezinga le-cholesterol eliphakathi kwe-5% ne-13%. Amazinga e-LDL e-cholesterol ayancitshiswe ubuncinane ngama-7% kwezinye izifundo, kwaye amazinga e-HDL anyuke ngo-12%. Uphando lwafumanisa ukuba izithako kwiipulo zinokuthi zinegalelo kwizinga le-cholesterol eliphuculweyo laliyi-pectin ne-polyphenols.
Izifundo ezimbalwa zifumene ukuba iipolphenol eziqulethwe kwiipulo zinganciphisa kwakhona i-oxidation ye-LDL, enokuba negalelo ekubunjweni kwe- atherosclerosis .
Nangona ezinye izifundo zifumene inzuzo encinci yokongezwa kusebenza ekudleni, ezinye izifundo zazingaboni umahluko omkhulu phakathi kokutya iiapulo kunye namazinga okuphucula i-cholesterol.
Ngaphantsi
Nangona uya kufuneka udle kwiipilisi ezimbini okanye ezintathu eziphakathi kwimihla ukuze ubone ukuphuculwa kancinci kwiprofayili yakho yepilid, iipulo ziyizinto zokutya ezifanelekileyo ukufaka kwi-cholesterol yakho yokunciphisa ukutya ngenxa yokuba ziphezulu kwizondlo ezinempilo - kubandakanywa nezondlo ezinomdla we-cholesterol ezifana ne-fiber kunye ne-polyphenols-kunye ne-fat fat. Ukuze ufumane zonke izondlo ezinempilo eziqulethwe kwiipulo, kufuneka udle yonke i-apple - kuquka ne-peel-ephakamileyo kwi-pectin nakwezinye iimbumba ezizinzileyo.
Imithombo:
Jensen EN, Buch-Andersen T, uRavn-Haren G et al. Ukuhlaziywa kweminye: imiphumo yeapulo kwizinga le-cholesterol ye-plasma kunye nomngcipheko we-cardiovascular risk - ukuhlaziywa kobungqina. J Horticult Sci Biotechnol 2009; 1: 34-41.
Nagasako-Akazome Y, Kanda T, Ohtake Y, et al. I-Apple polyphenols inempembelelo ye-cholesterol metabolism kwizifundo ezinempilo ngobuninzi bomzimba. J Oleo Sci 56 (8): 417-28
Osada K, Suzuki T, Kawakami V, et al. Izenzo ze-hypocholesterolemic ezixhomekeke kwi-dose ye-polyphenol yokutya kwiisundu zondla i-cholesterol. Lipids . 41 (2): 133-9
Aprikian O, Duclos V, Guyot S, et al. I-Apple pectin kunye ne-polyphenol-rich rich apple concentrate iphumelela ngokubanzi kunokuba yenziwe ngokwahlukileyo kwi-cecal fermentations kunye neeplasma lipids kwiiliti. J Nutriti 133 (6): 1860-5
URavn-Haren G, uDragsted LO, Buch-Andersen T et al. Ingeniso yokusebenza ngokupheleleyo okanye i-juice ye-apula ecacileyo ineempembelelo ezahlukileyo kwiiplasma lipids kumavolontiya anempilo. Eur J Nutrition 2013; 52: 1875-1889.