Maapuro anodyiwa pasi rese kune marudzi ese ekudya. Izvo zvine huwandu hukuru hwezvikafu zvakakosha zvemuviri wedu. vanhu vazhinji vanoshamisika macalorie mangani ane apuro uye kana zvakakodzera kuvasuma mukuderedza uremu kudya.
Muchikamu chino tichakuudza kuti mangani macalorie ane apuro uye nei ane hutano hwakadai.
Mhando huru
Apuro chibereko chinoratidzwa nekutenderera kana kuti oval, ine ganda rakatsetseka uye rinopenya mumithunzi kubva kune yakasvibirira kusvika kune yakatsvuka uye yero, zvichienderana nekusiyana. Muchero uri pakati nepakati uye mhata yacho ichena kana yero, ine kusimba uye muto.
Chimwe chezvinhu zvinonyanya kukosha zveapuro inotapira uye zvishoma asidhi inonaka, iyo inosiyana maererano nemhando dzakasiyana. Mukuwedzera, yakapfuma muvhitamini, kunyanya C uye B, uye ine zvicherwa zvakadai se potassium uye magnesium. Iyo zvakare yakanaka sosi yefiber, iyo inoita kuti ive chikafu chinobatsira kwazvo kune hutano.
Chimwe chezvimiro zveapuro ndeyekusiyana-siyana kwayo mukicheni. Inogona kudyiwa yakasvibira, se appetizer kana dessert, kana kubikwa, muchimiro checompotes, tarts, pastries uye mamwe madhiri.. Inoshandiswawo semushonga mundiro dzinonaka, senge masaradhi nemastew, uye muzvinwiwa zvakaita sejusi uye cider.
Mukuwedzera, apuro chibereko chinogona kuchengetwa kwenguva yakareba pasina kurasikirwa nekudya kwayo uye kunhuhwirira, izvo zvinoita kuti ive sarudzo yakanaka yekuve nayo kumba sechikafu chine utano.
Mangani macalorie ane apuro
Nhamba yekoriori muapuro inosiyana zvichienderana nehukuru uye zvakasiyana-siyana. Semuyenzaniso, apuro repakati rinenge 182 magiramu rine akapoteredza 95 macalorie, nepo apuro hombe 223-giramu inogona kuva nemacalorie anosvika 116.
Zvakakosha kuziva kuti macalorie ari mumaapuro anouya zvakanyanya kubva kumacarbohydrates, kunyanya fructose, inova rudzi rweshuga inowanikwa muchero. Pasinei neizvi, huwandu hwemacalorie muapuro hwakaderera kana uchienzaniswa nezvimwe zvekudya, izvo zvinoita kuti ive sarudzo yakanakisa yekuisa mukudya kune hutano.
Mukuwedzera, apuro ine fiber yakawanda, iyo inobatsira kuchengetedza manzwiro ekuguta uye inodzora chido chekudya, izvo zvinogona kuita kuti uremu huremerwe kana huchidyiwa nguva dzose sechikamu chekudya kwakakwana.
Apple zvivakwa
Apuro rine hutano hwakawanda, nekuda kwehuwandu hwaro hwekudya uye fiber. Aya ndiwo mamwe emabhenefiti akakosha eapuro:
- Favorece digestion: Iyo apuro ine fiber yakawanda, inonyungudika uye isinganyungudika, iyo inobatsira kudzora mafambiro emukati uye kudzivirira kuvimbiswa. Uyezve, pectin, rudzi rwefiber inonyungudika inowanikwa mumaapuro, inogona kubatsira kuderedza cholesterol uye kudzora mazinga eshuga.
- Inosimbisa immune system: Apuro ndiyo yakanakisa sosi yevhitamini C, iyo yakakosha pakushanda kwakaringana kweiyo immune system. Vitamin C zvakare ndeye antioxidant inobatsira kuchengetedza masero emuviri kubva mukukuvadzwa kunokonzerwa nemahara radicals.
- Inovandudza hutano hwemwoyo: Apuro yakapfuma mune antioxidants uye flavonoids, izvo zvinogona kubatsira kuderedza njodzi yechirwere chemoyo. Mukuwedzera, iyo soluble fiber muapuro inogona kubatsira kuderedza cholesterol yeropa.
- Inobatsira kudzora uremu: Apuro muchero une low caloric content uye high fiber content, izvo zvinoita kuti ive sarudzo yakanakisisa yekuisa mukudya kuti uremerwe uremu. Mukuwedzera, iyo fiber muapuro inobatsira kudzora havi uye kuita kuti unzwe wakaguta kwenguva yakareba.
- Inodzivirira cancer: Apple ine antioxidant komisheni, yakadai sequercetin uye phenolic acids, inogona kubatsira kudzivirira kukuvara kwesero uye kudzivirira kune mamwe marudzi egomarara, senge colon, zamu, uye kenza yemapapu.
Zvakanakira muviri
antioxidant simba remaapuro
Tinosimbisa kuti maapuro Vane vhitamini E, inova antioxidant. Mukuwedzera, ganda reapuro rakapfuma mu polyphenols (quercetin uye flavonoids) uye zvimwe antioxidant zvinhu. An antioxidant imorekuru inodzivirira kana kunonoka oxidation yemamwe mamorekuru. Oxidation inoburitsa mahara radicals anokuvadza maseru. Naizvozvo, basa rema antioxidants ndere kudzivirira mahara radicals kubva mukukuvadza maseru mumuviri wedu, kudzivirira zvirwere zvakawanda, uye kunonoka kuchembera kwesero. Kunyanya, antioxidants yakakosha mukudzivirira chirwere chemoyo uye neurodegenerative, pamwe nemamwe marudzi egomarara.
Maapuro anorwisa cholesterol
Iyo antioxidants mumaapuro inobatsirawo kudzora cholesterol. Ndiwo emahara radicals anowedzera zvinokuvadza zveizvo zvatinowanzodaidza kuti "yakaipa" cholesterol, LDL cholesterol. Yakakwira mazinga eLDL cholesterol inogona kutungamirira kukuvaka kwemafuta zvinhu mutsinga (atherosclerosis), zvichiwedzera zvakanyanya mukana wechirwere chemoyo.
Naizvozvo, maapuro anokurudzirwa kune vanhu vane yakakwira LDL cholesterol mazinga.
Maapuro anodzivirira mwoyo yedu
Takatotsanangura kuti sei maapuro akanakira mwoyo wako: anobatsira kurwisa mhedzisiro yeLDL cholesterol, asi handicho chikonzero chega. Muchero wacho unewo mwero we potassium content., iyo ine migumisiro yakanaka pahutano hwemwoyo nekuda kwevasodilator uye diuretic madhara inobatsira kuderedza kukwira kweropa uye kuchengetedza kushanda kwemoyo.
Kudya maapuro kunoita kuti munhu azvimbirwe here?
Apple peels yakapfuma mu insoluble fiber, iyo inokurudzira matumbo kushanda uye inorwisa kuvimbiswa. Asi maapuro anewo pectin yakawanda, fiber inonyungudika inochengeta mvura, saka zvinokurudzirwa kuadya kana uchinge waita manyoka. Yakawanda yepectin yakanyungudutswa mu pulp, iyo yakapfumawo mu tannins, zvinhu zvine astringent uye anti-inflammatory properties. Tannins ine zvimiro zvinodzikisira kuzvimba kwemukati mucosa uye inowanikwa mumapuropi emaapuro kana aita dema.
Nokudaro, tinogona kutaura izvozvo kana tikadya maapuro akasvusvurwa, akachekwa uye akasvibirwa, anokonzera kudzimbira, uye kana tikaadya neganda riri pamusoro, zvinokonzeresa kusununguka.
Ndinovimba kuti neruzivo urwu unogona kudzidza zvakawanda nezve mangani macalorie ane apuro uye nei achibatsira zvakanyanya kumuviri wedu.