Ii-apile zityiwa kwihlabathi jikelele kuzo zonke iintlobo zezidlo. Ziqulethe inani elikhulu lezondlo eziyimfuneko kumzimba wethu. abantu abaninzi bayazibuza zingaphi iikhalori ezinazo iapile kwaye ukuba kufanelekile ukubazisa kwizidlo zokunciphisa umzimba.
Kweli nqaku siza kukuxelela ukuba zingaphi iikhalori zeapile kwaye kutheni zisempilweni.
Iimpawu eziphambili
I-apile sisiqhamo esibonakala ngokuba ngqukuva okanye i-oval, kunye nolusu olugudileyo kwaye olukhazimlayo kwimithunzi ukusuka eluhlaza ukuya kobomvu kunye notyheli, kuxhomekeke kwiindidi. Sisiqhamo esiphakathi kwaye i-pulp yaso imhlophe okanye i-yellowish, iqinile kwaye inejusi.
Enye yeempawu ezibalaseleyo ze-apile yincasa yayo emnandi kunye ne-asidi encinci, eyahluka ngokweentlobo ezahlukeneyo. Ukongezelela, isityebi kwiivithamini, ngakumbi i-C kunye ne-B, kwaye iqulethe iiminerali ezifana ne-potassium kunye ne-magnesium. Ikwangumthombo olungileyo wefiber, eyenza ibe kukutya okunenzuzo kakhulu empilweni.
Enye yeempawu zeapile kukuguquguquka kwayo ekhitshini. Inokudliwa eluhlaza, njenge-appetizer okanye i-dessert, okanye iphekwe, ngendlela ye-compotes, i-tarts, i-pastries kunye nezinye izimuncumuncu.. Ikwasetyenziswa njengesithako xa kutyiwa ukutya okunencasa, okufana neesaladi nesityu, nakwiziselo ezifana nejusi necider.
Ukongezelela, i-apula isiqhamo esinokugcinwa ixesha elide ngaphandle kokulahlekelwa iimpawu zezondlo kunye ne-flavour, okwenza kube yinto efanelekileyo yokuba nekhaya njenge-snack enempilo.
Zingaphi iikhalori iapile enazo
Inani leekhalori kwi-apula liyahluka ngokuxhomekeka kubukhulu kunye neentlobo ezahlukeneyo. Umzekelo, iapile eliphakathi malunga ne-182 grams iqulethe malunga ne-95 calories, ngelixa i-apile enkulu ye-223-gram ingaba neekhalori ze-116.
Kubalulekile ukuqaphela ukuba iikhalori ezikwii-apile zivela ikakhulu kwi-carbohydrates, ngakumbi i-fructose, luhlobo lweswekile olufumaneka ngokwemvelo kwisiqhamo. Ngaphandle koku, isixa seekhalori kwiapile sisezantsi xa kuthelekiswa nokunye ukutya. nto leyo eyenza kube lukhetho olugqwesileyo lokubandakanya ekutyeni okunempilo.
Ukongezelela, i-apile ine-fiber eninzi, enceda ukugcina iimvakalelo zokuhlutha kunye nokulawula ukuthanda ukutya, okunokuthi kube negalelo ekunciphiseni ubunzima xa ityiwa rhoqo njengenxalenye yokutya okunokulinganisela.
Iipropathi zeapile
I-apile ineenzuzo ezininzi zempilo, ngenxa yezondlo zayo eziphezulu kunye nomxholo wefayibha. Ezi zezinye zezona zibonelelo zibalulekileyo ze-apile:
- Favorece la digestion: I-apula ityebile kwifiber, zombini i-soluble kwaye ayinyibiliki, enceda ukulawula ukuhamba kwamathumbu kunye nokuthintela ukuqhina. Ukongeza, i-pectin, uhlobo lwefiber enyibilikayo efumaneka kumaapile, inokunceda ukunciphisa i-cholesterol kunye nokulawula amanqanaba eswekile yegazi.
- Yomeleza amajoni omzimba: Iapile ngumthombo ogqwesileyo wevithamin C, eyimfuneko ekusebenzeni ngokufanelekileyo kwamajoni omzimba. IVithamin C ikwayi-antioxidant enceda ukukhusela iiseli zomzimba kumonakalo obangelwa ziiradicals zasimahla.
- Iphucula impilo yentliziyo: I-apile ityebile kwi-antioxidants kunye ne-flavonoids, enokunceda ukunciphisa umngcipheko wesifo senhliziyo. Ukongezelela, i-fiber e-soluble kwi-apula inokunceda ukunciphisa amanqanaba e-cholesterol yegazi.
- Inceda ukulawula ubunzima: I-apula sisiqhamo esinomxholo ophantsi we-caloric kunye nomxholo ophezulu wefayibha, okwenza kube yinto ekhethekileyo yokubandakanya ekutyeni ukunciphisa umzimba. Ukongeza, ifayibha ekwiapile inceda ukulawula umdla wokutya kwaye ikugcine uziva ugcwele ixesha elide.
- Ikhusela kumhlaza: Iapile ineekhompawundi ze-antioxidant, njenge-quercetin kunye ne-phenolic acids, ezinokunceda ukukhusela ukonakala kweeseli kunye nokukhusela kwiintlobo ezithile zomhlaza, ezifana nomhlaza wekoloni, webele kunye nemiphunga.
Izibonelelo zomzimba
amandla antioxidant of apile
Sigxininisa ukuba ama-apile Ziqulethe i-vitamin E, eyi-antioxidant. Ukongezelela, ulusu lwe-apula lucebile kwi-polyphenols (i-quercetin kunye ne-flavonoids) kunye nezinye izinto ze-antioxidant. I-antioxidant yimolekyuli ekhusela okanye ilibazise i-oxidation yezinye iimolekyuli. I-oxidation ivelisa ii-radicals zamahhala ezonakalisa iiseli. Ke ngoko, indima ye-antioxidants kukuthintela ii-radicals zasimahla ezonakalisa iiseli emzimbeni wethu, ukukhusela izifo ezininzi, kunye nokulibazisa ukuguga kweeseli. Ngokukodwa, i-antioxidants ibalulekile ekukhuseleni izifo zentliziyo kunye ne-neurodeergenerative, kunye neentlobo ezithile zomhlaza.
Ii-apile zilwa ne-cholesterol
I-antioxidant kwii-apile zikwanceda ukulawula i-cholesterol. Ziiradicals zasimahla ezonyusa iziphumo ezinobungozi zento esihlala siyibiza ngokuba yi "cholesterol embi" I-cholesterol ye-LDL. Amanqanaba aphezulu e-cholesterol ye-LDL inokukhokelela ekudibaneni kwezinto ezinamafutha kwimithambo yegazi (i-atherosclerosis), enyusa kakhulu amathuba okuba nesifo sentliziyo.
Ngoko ke, ii-apula zinconywa kubantu abanezinga eliphezulu le-cholesterol ye-LDL.
Ama-apile akhusela iintliziyo zethu
Sele sichazile ukuba kutheni ii-apula zilungile entliziyweni yakho: zinceda ukuchasana nemiphumo ye-cholesterol ye-LDL, kodwa ayisosizathu kuphela. Isiqhamo sikwanazo ne-potassium ephakathi., enemiphumo emihle kwimpilo ye-cardiovascular ngenxa ye-vasodilator kunye nemiphumo ye-diuretic enceda ukunciphisa uxinzelelo lwegazi kunye nokugcina umsebenzi we-cardiovascular function.
Ngaba ukutya ama-apile kubangela ukuqhina?
Iipelisi ze-apula zizityebi kwi-fiber e-insoluble, evuselela umsebenzi wamathumbu kunye nokulwa nokuqunjelwa. Kodwa ama-apile anezityebi kwi-pectin, i-fiber enyibilikayo egcina amanzi, ngoko kuyacetyiswa ukuba uyitye xa unesifo sohudo. Ininzi ye-pectin igxininiswe kwi-pulp, ekwatyebileyo kwi-tannins, izinto ezine-astringent kunye ne-anti-inflammatory properties. I-Tannins ineempawu ezinciphisa ukuvuvukala kwe-intestinal mucosa kwaye zikhona kwi-pulp yama-apula xa zijika zibe mnyama.
Ngoko ke, sinokuthi ukuba sidla ama-apile axotshiweyo, agayiweyo kwaye amnyama, abangela ukuqunjelwa, kwaye ukuba siwadla ngolusu, kubangela ukuyekelela.
Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga nokuba zingaphi iikhalori ze-apula kwaye kutheni ziluncedo kumzimba wethu.