10 Na-adọrọ adọrọ Uru Uru Uru Aprịkọt, Nutrition And Recipes

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A na-akpọ ya sayensị site na Prunus armeniaca, aprịkọt bụ mkpụrụ osisi nwere njikọ chiri anya na plums na piich. Mkpụrụ osisi a na-atọ ụtọ dị nro - ma site n'ime na n'èzí ma ọ bụ otu n'ime mkpụrụ osisi kachasị atụ. Aprịkọt bụkarị oroma ma ọ bụ odo na agba nwere obere uhie. Obere mkpụrụ osisi jupụtara na ndepụta nke mineral na vitamin dịka vitamin A, vitamin C, vitamin K, vitamin E, potassium, ọla kọpa, manganese, magnesium, phosphorous na niacin ^[1] .

A ezigbo isi iyi nke eriri, aprịkọt nwere ike Fikiere ma rie ma ọ bụ nwere ike iri raw dị ka mma. Ha nwere ọtụtụ uru ahụike, ya bụ, site na ịgwọ mgbaze na ibelata cholesterol iji nyere aka ọnwụ na ịgwọ ọnọdụ iku ume ^[abụọ] .

A na-eji aprịkọt eme ihe n'ụdị nkwadebe dị iche iche dịka jams, ihe ọicesụicesụ, na jelii mmanụ aprịkọt a na-ejikwa dị ka mmanụ dị mkpa maka ebumnuche ahụike dị iche iche.

Nri oriri na-edozi ahụ nke aprịkọt

100 grams nke mkpụrụ osisi ndị a nwere calorie 48, abụba 0.39, na ígwè 0.39. Ihe fọdụrụ na 100 grams nke aprịkọt bụ ndị a ^[3] :

• 11,12 g carbohydrate
• 2 g eriri
• 86,35 g mmiri
• 1,4 g protein
• 13 mg nke calcium
• Magnesium 10 mg
• 23 mg site
• 259 mg nke potassium
• 1 mgwara sodium

Uru Ahụike nke Aprịkọt

1. Na-enyere afọ ntachi aka

Aprịkọt bara ọgaranya na eriri ma baa uru maka mmegharị afọ. A na-atụ aro ndị mmadụ na-ata ahụhụ site na afọ ntachi ị apụ aprịkọtị n'ihi akụrụngwa laxative ya ^[4] . Eriri na mkpụrụ osisi aprịkọt na-akpali ihe ọ gastụ gastụ nke afọ na nke nri nri nke na-enyere aka ịmịkọrọ nri na ịgbari nri, na-eme ka ọ dị mfe nhazi.

2. Na-eme ka ahụ ike dị mma

Apricot na-ejupụta na eriri na-enyere aka belata cholesterol, nke na-eme ka obi gị nwee ahụ ike. Aprịkọt na-eme ka cholesterol dị mma (HDL) belata ma belata cholesterol ọjọọ (LDL). Ọzọkwa, mkpụrụ osisi ahụ nwere potassium nke na-edozi ọkwa electrolyte na usoro ^[5] .

3. Na-akwalite ahụ ike

Mkpụrụ osisi ndị pere mpe ma gbaa gburugburu nwere nnukwu calcium, iron, ọla kọpa, manganese na phosphorous dị mkpa maka uto ọkpụkpụ ^[6] . Iri mkpụrụ osisi ndị a kwa ụbọchị na njikwa a ga - egbochi osteoporosis, kwalite uto ahụike na mmepe nke ọkpụkpụ, ma gbochie ọnọdụ metụtara afọ.

4. Emeziwanye metabolism

Aprịkọt na-enyere aka ịnọgide na-enwe ogo mmiri nke ahụ n'ihi na ha nwere mineral dị mkpa abụọ dị ka potassium na sodium. Mineral ndị a na - ejigide mmiri dị n’ahụ ma kesaa ike n’akụkụ dị iche iche na akwara ma mekwaa ka metabolism ^[7] .

5. Na-egbochi ọrịa kansa

Aprịkọt nwere carotenoids na ogige antioxidant ndị ọzọ na-enyere aka igbochi kansa. A antioxidants gbochie free radikal mmebi si abanye ahu na-ebibi cancer mkpụrụ ndụ ^[8] .

6. Na-enyere oke ibu aka

Obere calorie, aprịkọt bara uru na nri ị na-eri. Ngwunye a na-adịghị edozi edozi dị na aprịkọt ga-emeju afọ gị ruo ogologo oge ma mee ka afọ ju gị, si otú a na-enyere aka na ọnwụ ^[9] .

7. Na-agwọ ahụ ọkụ

Ndị mmadụ na-arịa ahụ ọkụ nwere ike ịnwe ihe ọ apụ apụ aprịkọtị n'ihi na ọ nwere ihe ndị dị mkpa dị mkpa na vitamin nke ga-enyere aka ịbelata akụkụ dị iche iche ^[10] . Njirimara obi na mgbochi mkpali na aprịkọt nwere ike belata mbufụt ma weta ahụ efe site na ahụ ọkụ.

8. Na-abawanye ọnụ ọgụgụ RBC

Aprịkọrị jupụtara na iron nke na-enyere aka n'ịmepụta mkpụrụ ndụ ọbara uhie. Irongwè na-enweghị heme bụ ụdị ígwè nke dị na aprịkọt nke na-ewe oge iji banye n'ime ahụ ma ogologo oge ọ na-anọ, ka oge a bụ ohere nke igbochi anaemia ^{iri na otu} .

9. Meziwanye ọhụụ

Ap na-eri aprịkọt mgbe niile nwere ike inye aka mee ka anya gị dị mma, n'ihi na vitamin A nọ na mkpụrụ osisi ahụ ^[12] . Ọ na - enye aka igbochi ọhụụ ọhụụ metụtara afọ.

10. Na-eku ume n’ahu

Ndị electrolytes dị na aprịkọt na-enye aka na akụkụ bụ isi nke uru ahụ ike nke aprịkọt. Nke a ga - enyere aka idobe ogo mmiri dị n’ahụ gị ma mee ka ahụ nwee ume. Ọ na-enyekwa aka na mwepụ akwara ^[13] .

Ezi ntụziaka Apricot Recipes

1. Akwukwo nri-akwukwo nri salad

Efrata ^[14]

• 1 cup nwa agwa, sie
• 1 cup chopped aprịkọt
• 1 ọkara uhie ma ọ bụ odo mgbịrịgba ose, bee n'ime ibe
• 1 scallion, thinly sliced ​​1 tablespoon chopped fresh cilantro
• 1 galiki, minced
• & frac14 cup aprịkọt nectar
• 2 tablespoons mmanụ oliv
• 1 teaspoon grated ọhụrụ ginger
• Iko 4 gbanyere akwụkwọ nri ọhụrụ

Ntụziaka

• Ikpokọta agwa ojii, aprịkọt, ose mgbịrịgba, scallion, cilantro, na galik n’ime nnukwu efere.
• Ekem, tinyekọta nectar aprịkọt, mmanụ, mmanya osikapa, soy sauce, na ginger ma ghee ya nke ọma.
• Wunye ya na agwa agwa.
• Kpuchie ya na foil na friji maka awa 2.
• Gbakwunye inine na agwakọta nke oma.

2. Ukpa oyibo

Efrata

• ⅓ iko oat
• ⅓ iko mmiri ara ehi akuko na-agwaghị agwa
• Ntụtụ nke nnu
• Ap cup aprịkọt
• 1 tablespoon hazelnuts
• 1 teaspoon maple sirop

Ntụziaka

• Ikpokọta oat, aki oyibo na nnu n'ime nnukwu efere.
• Kpuchie ma friji n'abali.
• Top na aprịkọt, hazelnuts na syrup maple.

Mmetụta Apricots

• Womenmụ nwanyị dị ime na ndị na-enye ara ara kwesịrị izere iri aprịkọt.
• Na ụfọdụ ndị, ọ nwere ike ibute ọrịa nke afọ ^{iri na ise} .
• Ejila mkpụrụ osisi aprịkọt dịka ha na-egbu egbu ma na-ebute nsị cyanide.

1. [1]Chang, S. K., Alasalvar, C., & Shahidi, F. (2016). Nyochaa mkpụrụ osisi a mịrị amị: Phytochemicals, nrụpụta antioxidant, na uru ahụike. Akwụkwọ nri na-arụ ọrụ, 21, 113-132.
2. [abụọ]Alasalvar, C., & Shahidi, F. (2013). Ngwakọta, phytochemicals, na mmetụta ahụike bara uru nke mkpụrụ osisi a mịrị amị: nyocha. Mkpụrụ osisi a mịrị amị: Phytochemicals na ahụike, 1-19.
3. [3]Slavin, J. L., & Lloyd, B. (2012). Uru ahụike nke mkpụrụ osisi na akwụkwọ nri. Ọganihu na ihe oriri, 3 (4), 506-516.
4. [4]Skinner, M., & Dinta, D. (Eds.). (2013). Bioactives na mkpụrụ osisi: uru ahụike na nri ọrụ. Wiley-Blackwell.
5. [5]Zeb, A., & Mehmood, S. (2004). Ngwa Ahụike. Pakistan Journal of Nutrition, 3 (3), 199-204.
6. [6]Van Duyn, M. A. S., & Pivonka, E. (2000). Nchịkọta nke uru ahụike nke mkpụrụ osisi na akwukwo nri maka ndị ọkachamara na-eri nri: akwụkwọ ndị ahọpụtara. Akwụkwọ akụkọ nke American Dietetic Association, 100 (12), 1511-1521.
7. [7]Leccese, A., Bartolini, S., & Viti, R. (2008). Total antioxidant ikike na phenolics ọdịnaya ke ọhụrụ apricots. Ihe omume alimentaria, 37 (1), 65-76.
8. [8]Dutta, D., Chaudhuri, U. R., & Chakraborty, R. (2005). Nhazi, uru ahụike, ihe antioxidant na nhazi na nchekwa nke carotenoids. Akwụkwọ Afrika nke Biotechnology, 4 (13).
9. [9]Ogige, O. E., & Padilla-Zakour, I. I. (2013). Phenolic na carotenoid mejupụtara piich pean (Prunus persica) na aprịkọt (Prunus armeniaca) dị ka nke dịgasị iche iche na ịkpụpụ. Nnyocha nyocha ụwa, 54 (1), 448-455.
10. [10]Leccese, A., Bartolini, S., & Viti, R. (2007). Total antioxidant ikike na phenolics ọdịnaya mkpụrụ aprịkọt. Akwụkwọ bụ International Journal of Fruit Science, 7 (2), 3-16.
11. iri na otuKader, A. A., Perkins-Veazie, P., & Lester, G. E. (2004). Ogo na-edozi ahụ na mkpa ọ dị na ahụike mmadụ. Nchekwa Azụmaahịa nke Mkpụrụ, Akwụkwọ nri, na Onye na-ese fulawa na Ego Nursery, 166.
12. [12]Johnson, E. J. (2002). Ọrụ nke carotenoids na ahụike mmadụ. Nutrition na nlekọta ahụike, 5 (2), 56-65.
13. [13]Tian, ​​H., Zhang, H., Zhan, P., & Tian, ​​F. (2011). Mmekọrịta na antioxidant na ọrụ antimicrobial nke mkpụrụ osisi alrịka na-acha ọcha almọnd (Amygdalus communis L.) mmanụ. Akwụkwọ akụkọ European nke lipid sayensị na teknụzụ, 113 (9), 1138-1144.
14. [14]Na-eri nri (nd). Ntụziaka Apricot Healthy na-edozi ahụ ike [blog post]. Weghachiri na, http://www.eatingwell.com/recipes/19191/ingredients/fruit/apricot/?page=3
15. iri na iseSchmitzer, V., Slatnar, A., Mikulic ‐ Petkovsek, M., Veberic, R., Krska, B., & Stampar, F. (2011). Ọmụmụ ihe atụ nke metabolites nke mbụ na nke abụọ na aprịkọt (Prunus armeniaca L.) cultivars. Akwụkwọ akụkọ nke Science of Food and Agriculture, 91 (5), 860-866.

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