Ama-apula asetshenziswa emhlabeni wonke kuzo zonke izinhlobo zokudla. Ziqukethe inani elikhulu lezakhamzimba ezibalulekile emizimbeni yethu. abantu abaningi bayazibuza i-apula linama-calories amangaki futhi uma kufanelekile ukubethula ekudleni kokunciphisa umzimba.
Kulesi sihloko sizokutshela ukuthi mangaki amakholori i-apula elinawo nokuthi kungani enempilo kangaka.
Izici eziyinhloko
I-apula yisithelo esibonakala ngokuba yindilinga noma i-oval, enesikhumba esibushelelezi futhi esicwebezelayo emithunzini esukela kokuluhlaza kuya kokubomvu nokuphuzi, kuye ngezinhlobonhlobo. Kuyisithelo esiphakathi nendawo futhi i-pulp yaso imhlophe noma iphuzi, inokwakheka okuqinile futhi okunamanzi.
Esinye sezici ezivelele ze-apula ukunambitheka kwalo okumnandi futhi okune-asidi kancane, okuhlukahluka kuye ngezinhlobonhlobo. Ngaphezu kwalokho, inothile ngamavithamini, ikakhulukazi u-C no-B, futhi iqukethe amaminerali afana ne-potassium ne-magnesium. Futhi ingumthombo omuhle we-fiber, okwenza kube ukudla okuzuzisa kakhulu empilweni.
Esinye sezici ze-apula ukuguquguquka kwalo ekhishini. Ingadliwa iluhlaza, njenge-appetizer noma i-dessert, noma iphekwe, ngendlela yama-compotes, ama-tarts, ama-pastries namanye ama-dessert.. Ibuye isetshenziswe njengesithako ezitsheni ezinoshukela, njengamasaladi nezitshulu, naseziphuzweni, njengamajusi nama-cider.
Ngaphezu kwalokho, i-apula liyisithelo esingagcinwa isikhathi eside ngaphandle kokulahlekelwa izakhiwo zayo zokudla okunomsoco kanye ne-flavour, okwenza kube inketho ekahle yokuba nekhaya njengokudla okunempilo.
I-apula linama-calories amangaki
Inani lama-calories ku-apula liyahlukahluka kuye ngobukhulu nezinhlobonhlobo. Ngokwesibonelo, i-apula eliphakathi elilinganiselwa ku-182 amagremu liqukethe cishe ama-calories angu-95, kuyilapho i-apula elikhulu elingamagremu angu-223 lingaqukatha kufika ku-116 kilojoule.
Kubalulekile ukuqaphela ukuthi ama-calories kuma-apula aphuma ngokuyinhloko kuma-carbohydrate, ikakhulukazi i-fructose, okuwuhlobo lukashukela olutholakala ngokwemvelo esithelweni. Naphezu kwalokhu, inani lama-calories ku-apula liphansi uma liqhathaniswa nokunye ukudla, okwenza kube inketho enhle kakhulu ukufaka ekudleni okunempilo.
Ngaphezu kwalokho, i-apula line-fiber ephezulu, esiza ukugcina imizwa yokusutha futhi ilawula isifiso sokudla, okungaba nomthelela ekwehleni kwesisindo uma idliwa njalo njengengxenye yokudla okunomsoco.
Izakhiwo ze-Apple
I-apula linezinzuzo eziningi zezempilo, ngenxa yomsoco walo ophezulu kanye ne-fiber. Lezi ezinye zezinzuzo ezibaluleke kakhulu ze-apula:
- Okuthandwa yi-digestion: I-apula linothe nge-fiber, kokubili okuncibilikayo futhi okungancibiliki, esiza ukulawula ukuhamba kwamathumbu nokuvimbela ukuqunjelwa. Ukwengeza, i-pectin, uhlobo lwe-fiber encibilikayo etholakala kuma-apula, ingasiza ukwehlisa i-cholesterol nokulawula amazinga kashukela egazini.
- Kuqinisa amasosha omzimba: I-apula liwumthombo omuhle kakhulu kavithamini C, obalulekile ekusebenzeni kahle kwamasosha omzimba. I-Vitamin C iphinde ibe yi-antioxidant esiza ukuvikela amangqamuzana omzimba emonakalweni obangelwa ama-radicals mahhala.
- Ithuthukisa impilo yenhliziyo: I-apula inothile ngama-antioxidants nama-flavonoid, angasiza ukunciphisa ingozi yesifo senhliziyo. Ngaphezu kwalokho, i-fiber encibilikayo ku-apula ingasiza ekunciphiseni amazinga e-cholesterol egazini.
- Isiza ukulawula isisindo: I-apula yisithelo esinokuqukethwe kwekhalori ephansi kanye ne-fiber ephezulu, okwenza kube yindlela enhle kakhulu yokufaka ekudleni ukuze ulahlekelwe isisindo. Ngaphezu kwalokho, i-fiber e-apula isiza ukulawula isifiso sokudla futhi ikugcine uzizwa ugcwele isikhathi eside.
- Ivikela kumdlavuza: I-apula iqukethe izinto ezisiza ukulwa ne-antioxidant, njenge-quercetin nama-phenolic acid, angasiza ekuvimbeleni ukulimala kwamangqamuzana futhi avikele ezinhlotsheni ezithile zomdlavuza, njengomdlavuza wamathumbu, webele, namaphaphu.
Izinzuzo zomzimba
amandla antioxidant of apula
Sigcizelela ukuthi ama-apula Ziqukethe i-vitamin E, eyi-antioxidant. Ngaphezu kwalokho, isikhumba se-apula sicebile kuma-polyphenols (i-quercetin ne-flavonoids) nezinye izinto ze-antioxidant. I-antioxidant iyingqamuzana evimbela noma ebambezela i-oxidation yamanye ama-molecule. I-oxidation ikhiqiza ama-radicals mahhala alimaza amaseli. Ngakho-ke, indima yama-antioxidants ukuvimbela ama-radicals mahhala ukuthi angalimazi amaseli emzimbeni wethu, avimbele izifo eziningi, futhi abambezele ukuguga kwamangqamuzana. Ikakhulukazi, ama-antioxidants abalulekile ekuvimbeleni izifo zenhliziyo kanye ne-neurodeergenerative, kanye nezinhlobo ezithile zomdlavuza.
Ama-apula alwa ne-cholesterol
Ama-antioxidants kuma-apula nawo asiza ukulawula i-cholesterol. Ama-radicals wamahhala akhulisa imiphumela eyingozi yalokho esikubiza ngokuthi "i-cholesterol embi", I-cholesterol ye-LDL. Amazinga aphezulu e-cholesterol ye-LDL angaholela ekwakhekeni kwezinto ezinamafutha emithanjeni (i-atherosclerosis), okwandisa kakhulu amathuba okuba nesifo senhliziyo nemithambo yegazi.
Ngakho-ke, ama-apula anconywa kubantu abanamazinga aphezulu e-LDL cholesterol.
Ama-apula avikela izinhliziyo zethu
Sesivele sichazile ukuthi kungani ama-apula eyilungele inhliziyo yakho: asiza ukulwa nemiphumela ye-cholesterol ye-LDL, kodwa akusona isizathu kuphela. Isithelo sibuye sibe ne-potassium emaphakathi., enemiphumela emihle empilweni yenhliziyo nemithambo yegazi ngenxa yemiphumela ye-vasodilator ne-diuretic esiza ukunciphisa umfutho wegazi ophakeme nokugcina ukusebenza kwenhliziyo nemithambo yegazi.
Ingabe ukudla ama-apula kubangela ukuqunjelwa?
Ama-apula peels anothe nge-fiber engancibiliki, evuselela ukusebenza kwamathumbu futhi ilwa nokuqunjelwa. Kodwa ama-apula acebile nge-pectin, i-fiber encibilikayo egcina amanzi, ngakho kutuswa ukuba uwadle lapho ukhishwa yisisu. Iningi le-pectin ligxile ku-pulp, elibuye licebile ngama-tannins, izinto ezine-astringent kanye ne-anti-inflammatory properties. Ama-tannin anezakhiwo ezinciphisa ukuvuvukala kwe-mucosa yamathumbu futhi akhona ku-pulp yama-apula lapho eba mnyama.
Ngakho-ke, singakusho lokho uma sidla ama-apula ahlutshiwe, agayiwe futhi amnyama, abangela ukuqunjelwa, futhi uma siwadla ngesikhumba, kubangela ukuxega.
Ngithemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nokuthi mangaki amakholori i-apula elinawo nokuthi kungani ezuzisa kangaka emizimbeni yethu.