Akukho lutho olungcono ukudlula i-apple enamanzi, enamanzi. Ama-apula ungenye yezinhlobo ezivame ukusetshenziswa izithelo, mhlawumbe ngenxa yokuthi kulula, ukunambitheka, ukuhlukahluka nokutholakala. Kunezinhlobo zezinhlobo zama-apula aziwayo emhlabeni, nokho, e-United States cishe cishe okungamashumi amabili noma ngaphezulu zitholakala kwezohwebo. Zihamba ngombala (kusuka obomvu kuya eluhlaza ukuya egolide), ukunambitheka (kusuka kumnandi kuya ku-tart kuya ku-tangy), nokuthungwa (kusuka ku-mealy kuya ku-crisp kuya ethambile).
Izindlela zokugcina zesimanje zenza ama-apula atholakale unyaka wonke, ngenkathi enkulu kakhulu ekwindla.
| Amaqiniso we-Apple Nutrition | |
|---|---|
| Ukulinganisa Usayizi 1 okulinganiselwe ukukhonza u-3 "ububanzi (182 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 95 | |
| Ama-calories avela ku-Fat 3 | |
| Ingqikithi yamafutha 0.3g | 1% |
| I-Satatated Fat 0g | 0% |
| I-Polyunsaturated Fat 0g | |
| I-Monounsaturated Fat 0g | |
| I-cholesterol 0mg | 0% |
| I-sodium 2mg | 0% |
| Potassium 195mg | 4% |
| Ama-carbohydrate 25.1g | 10% |
| I-Fiber Diet 4.4g | 18% |
| Ama-Sugars angu-18.9g | |
| Amaprotheni 0.8g | |
| I-Vitamin A 0% · I-Vitamin C 28% | |
| I-Calcium 0% · I-Iron 6% | |
* Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
I-apple eyodwa ephakathi iqukethe ama-khalori angu-95 nama-gramu angu-25 we-carbohydrate (mayelana nesamba esifanayo nezinhlamvu ezimbili zesinkwa). Uma uzama ukubuka i-carbohydrate yakho ingenayo ungase ufune ukukhetha okuncane (u-4 oz noma usayizi we-tennis ball) ama-apula ukuze ugcine ama-carbohydrate wakho angaba ngu-15 amagremu mayelana nokusebenza kwesithelo. Futhi khumbula ukuthi amanye ama-apula amakhulu kakhulu angaqukatha amagremu angu-35 noma ngaphezulu we-carbohydrate.
Izinzuzo zezeMpilo
Ama-apula aqukethe izakhi eziningi ezinganikeza izinzuzo zezempilo. Uma udla ama-apula uzama ukudla i-peel-equkethe i-chromium, i-mineral ebalulekile ekusizeni isenzo se-insulin. I-insulini iyi-hormone esiza ukulawula ukushukela kwegazi, okuvumela ushukela ukuba lisetshenziselwe amandla.
Futhi, i-apula ikhasi liqukethe amaphesenti amakhulu ama-phytonutrients uma kuqhathaniswa nenyama yipulale. Okokugcina, ama-peels angasiza ekusizeni ngoba aqukethe i-fiber.
Ama-apula nawo umthombo omuhle kakhulu we-fiber. Cishe ingxenye eyodwa kwezintathu ze-fiber e-apula i- soluble , ikakhulukazi i-pectin. Ucwaningo luye lwabonisa ukuthi ukudla okucebile kwe-fibre e-soluble kungasiza ukwehlisa i-cholesterol. Ukudla okunomsoco we-fiber kungasisiza ukukhipha i-cholesterol emzimbeni. Hlela ukungena okungenani amagremu angu-25 kuya ku-38 nsuku zonke.
Ama-apula amasha angumthombo omuhle we-vitamin C nomthombo omuhle kakhulu we-quercetin, futhi nawo anenani elikhulu lama-polyphenols.
I-Quercetin uhlobo lwe-phytochemical eyaziwa ngokuthi i-flavonoid, etholakala esikhumbeni se-apula. Ukucwaninga kwezilwane kanye nokucwaninga ngokusebenzisa amasiko esitokisi bathole ukuthi i-quercetin ingasiza ekuvikeleni eminye imikhaza yomdlavuza futhi kusize ukubulala amangqamuzana omdlavuza. Ngokuphawulekayo, lezi zinhlobo zezifundo zingasikisela imiphumela emihle engasiza kodwa azihlinzeki ubufakazi bokuthi imiphumela enjalo ingafinyelelwa kubantu. Izifundo zokuqala ziphakamisa nokuthi i-quercetin ingasiza ekunciphiseni ingozi yesifo senhliziyo.
Ama-apula angase abe nemiphumela emihle kuma-bacteria kumakholoni ethu. Lona yindawo yokucwaninga okwamanje etholwa ngokucophelela okuningi.
Kubonakala sengathi umuthi onempilo ungasiza ukuvimbela izifo nokugcina impilo enhle.
Qaphela ukuthi ukucubungula ama-apula kuncishisa iphrofayili yokudla kakhulu-ijusi le-apula elicacile kakhulu le-apula esitolo liqukethe kuphela ingxenye encane yezakhi ezisezithelo zomthoko.
Imibuzo evamile
Zikhona yini umehluko wezakhi phakathi kwezinhlobonhlobo?
Ngaphambi kokuxoxa ngezinhlobonhlobo ezahlukene zama-apula, kubalulekile ukuqaphela ukuthi usayizi we-apula uyinhloko enkulu yama-calories, ama-carbohydrate, ushukela, kanye ne-fibre content. Zihlose ukugwema ama-apula amakhulu, njengoba lezi zinganakho ama-carbohydrate amaningi njengezigqila ezimbili noma ngaphezulu zezithelo, singasho ukuthi kungenzeka ukuthi zihlwanyelwe zisebenzisa izithako ezenziwe nge-genetically modified.
Kunalokho, khetha i-apula encane, ubukhulu bhola le-tennis. Futhi uma ungakwazi, uthenge ama-apula aphilayo, ngoba ama-apula ahlu lwamakhemikhali angcolile futhi athathe izinambuzane eziningi kunezinye izithelo zezitshalo ngezikhumba ezinamandla.
Izinhlobo ezihlukahlukene zama-apula ziyoba nesilinganiso esifanayo sama-calories, ama-carbohydrate, kanye ne-fiber uma zilingana. Ngaphezu kwalokho, bonke banamaphrofayela amavithamini namaminerali afanayo. Kodwa-ke, uma ungadli isikhumba se-apula, uzolahlekelwa kwenye i-chromium kanye nengxenye enkulu ye-fiber ne-polyphenols (izakhi zezitshalo ezinamandla okulwa ne-antioxidant) ezingaba i-cardio-protective futhi zivikele ngokumelene nokunye umdlavuza.
Kukhona ucwaningo olulinganiselwe mayelana nokuthi yiluphi uhlobo lwe-apula oluthile kakhulu kunazo zonke okufanele uludle. Kodwa siyazi ukuthi ama-apula aqoshiwe abomvu aqukethe ama-anthocyanins, okuyizinto eziyinkimbinkimbi ezenza njenge-antioxidants. Uma uthanda ama-apula abomvu, lena ibhonasi.
Ukuthatha nokugcina ama-apula
Khetha ama-apula ashelelekile ngaphandle kwamaphutha, izindawo ezithambile, noma izivuno. Ama-apula aphikisiwe noma aphefumulayo akhipha igesi e-ethylene engasheshe ijubane ukukhishwa komunye umkhiqizo, ngakho-ke kufanele ilahlwe ngokushesha.
Gcina ama-apula esiqandisini. Ama-apula agciniwe kahle angahlala amasonto ayisithupha.
Gwema ukugeza kuze nje ngaphambi kokusetshenziswa, kodwa qiniseka ukuwageza kahle ukususa ama-pesticides kanye ne-wax.
Ngaphezu kwama-apula ahlanzekile, ama-apula angathengwa njenge-appleauce noma ama-apula omisiwe. Khetha u-appleauce ongenayo ushukela owenezelwe futhi uqaphele ubungako bokusebenzisa ama-apula omisiwe. Izithelo ezomile zivame ukuba nama-calories amaningi ngoba zigxilwe.
Ijusi e-apula isetshenziselwa ukukhiqiza i-apula cider uviniga futhi ingaba umkhiqizo omuhle ongayisebenzisa ekuphekeni. Eqinisweni, isifundo esanyatheliswa kuyi- Journal of Functional Foods sathola ukuthi abantu abanempilo engozini yesifo sikashukela se-type 2 abadla ama-ounces angu-8 e-Bragg Organic Apple Cider Vinegar Umphuzi Sweet Stevia amasonto angu-12 kwaholela ekunciphiseni okukhulu kokuzila ushukela wegazi kuneqembu elilawulayo . Abalobi basikisela ukuthi ukwengeza isipuni esisodwa nje kabili nsuku zonke kungasiza ukunciphisa ukudla okushukela egazini.
Nakuba i-apula cider uviniga kungenzeka ukuthi ayilona ukwelashwa-konke okwesifo sikashukela (akukho kokudla okunye), akukho umonakalo ekuzameni. Gcoba i-apula cider uviniga esilweni sakho esilandelayo noma uhambise amaprotheni akho kuwo.
Izindlela Ezempilo Zokulungisa Ama-apula
Ama-apula ayikudla okunemisebenzi eningi kakhulu. Kungadliwa nganoma yisiphi isikhathi sosuku futhi kufakwe kuzo zonke izinhlobo zokudla.
Hlanganisa ama-apula bese uwaphonsa e-oatmeal nge-sinamoni, noma ama-pancake okuphelele okusanhlamvu ne-yogurt nama-apple tincetu. Hlanganisa ama-apula athile esaladini lakho lesidlo sasemini noma ufake ama-apula ezitsheni zakho ezihlangothini ukuze uhambisane namaprotheni afana nezinkukhu eziphekwe, i-turkey noma ingulube.
Ama-apula nawo asetshenziselwa izitsha ezihlukahlukene zokubhaka, kufaka phakathi isinkwa kanye nama-dessert. Izitsha zakudala ezilungiselelwe ngama-apula zivame ukubizwa ngokuthi i-Normade.
Lapho ubhaka, i-applesauce ingasetshenziswa njengengxenye yamanoni, ingeza umswakama nokunciphisa ngaphandle kwama-calories angeziwe.
Ukupheka Nge Ama-apula
- Apple Steel Cut Oatmeal
- I-beet, i-Carrot, ne-Apple Juice
- I-Beet ne-Apple Salad
> Imithombo:
> I-American Cancer Society. Quercetin.
> UDaniels, uSteven. I-navigator-usa.com iviniga isiphuzo ibonisa ukuphathwa kwegazi kashukela.
> I-Linus Pauling Institute. Micronutrients zempilo.