Apụl: Uru Ahụike, Risks & Recipes

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Ọtụtụ n'ime anyị maara ilu ochie ndị Welsh 'Otu apụl kwa ụbọchị na-egbochi dọkịta'. Apụl nwere ọtụtụ uru ahụike nke mere ka ọ bụrụ otu n'ime mkpụrụ osisi kachasị eri n'ụwa.

Apụl dị na antioxidants na flavonoids nke na-ebelata ohere nke ịrịa ọrịa cancer, ọrịa obi, na ọrịa shuga ^[1] .

multani mitti maka ntụpọ gbara ọchịchịrị na ihu

Nri oriri na-edozi ahụ nke apụl

100 g apụl nwere 54 kcal ike ha nwekwara

• 0,41 g protein
• 14,05 g carbohydrate
• 2.1 g eriri
• 10.33 g shuga
• 8 mg calcium
• Igwe ihe 0.15 mg
• 107 mg potassium
• 2.0 mg vitamin C
• 41 IU vitamin A

Uru Ahụike nke apụl

1. Meziwanye ahụike obi

Apụl na-ebelata ihe ize ndụ nke ọrịa obi site na iweda cholesterol ọjọọ na ịbawanye ezigbo cholesterol. Ha nwere eriri soluble na polyphenol antioxidants nke na-enye aka na ahụike obi na obere ọbara mgbali. Otu nnyocha gosiri na iri apụl nwere ike belata ihe egwu egwu ^[abụọ] .

2. Aka n’etu felata

Apụl bụ ezigbo ihe na-enye eriri nke na-eme ka afọ ju gị afọ maka ogologo oge. Otu nnyocha gosiri na ndị mmadụ riri iberibe apụl tupu nri erimeri zuru ezu, ma e jiri ya tụnyere ndị riri apụl apụl ma ọ bụ apụl ihe ọ juiceụ juiceụ ^[3] . Nnyocha ọzọ chọpụtara na ụmụ nwanyị 50 buru oke ibu bụ ndị riri apụl funahụrụ na nkezi nke 1 n'arọ ma rie calorie ole na ole karịa ndị riri kuki oat. ^[4] .

otu esi agbazi ntutu gị kpamkpam

3. O nwere ike ibute nsogbu oria shuga

Apụl nwere polyphenol antioxidants nke na-enyere aka belata ihe ize ndụ nke ọrịa shuga. Ndị antioxidants a na-egbochi mmebi nke mkpụrụ ndụ beta na pancreas. Mkpụrụ ndụ Beta na-emepụta insulin na ahụ ma na-emebikarị ndị nwere ụdị ọrịa shuga nke abụọ ^[5] .

4. Gbochie ọrịa kansa

Phytochemicals na apụl na-ebelata ọrịa cancer. Otu nnyocha e mere n’ebe ụmụ nwanyị nọ gosiri na iri apụl nwere ọnụọgụ dị ala na ọnụọgụ ọnwụ nke ọrịa kansa ^[6] . Nnyocha ọzọ gosipụtara na iri 1 ma ọ bụ karịa apụl kwa ụbọchị na-ebelata ohere nke ọrịa ara ure na kansa cancer site na 18% na 20% n'otu n'otu ^[7] .

5. Mee ka ụbụrụ dịrị mmadụ mma

Quercetin, otu n’ime antioxidants dị n’ime apụl, nwere ike inye aka belata ọnwụ cellular nke oxidation na mbufụt nke akwara ozi na-akpata. Ụ ihe ọ juiceụ juiceụ apụl na-eme ka mmepụta nke neurotransmitter acetylcholine na ụbụrụ, na-eme ka ncheta dịkwuo mma ma na-ebelata ihe ize ndụ nke ọrịa Alzheimer ^[5] .

6. Nyere aka igbochi ashma

Apụl bara ọgaranya na antioxidants nke ejikọtara na mbenata ohere nke ụkwara ume ọkụ. Nnyocha e mere chọpụtara na iri pasent 15 nke apụl buru ibu kwa ụbọchị jikọtara pasent 10 belata ụkwara ume ọkụ ^[5] .

7. Na-akwalite ahụike ọkpụkpụ

Ndị nchọpụta kwenyere na antioxidant na mgbochi mkpali ogige na apụl nwere mmetụta dị mma na ahụike ọkpụkpụ ^[8] . Otu nnyocha gosiri na ụmụ nwanyị gụnyere apple apụl ọhụrụ, apụl apụl, apụl apụl n'ime nri ha na-efunahụ obere calcium na ahụ ha ^[5] .

8. Enyemaka na mgbaze

Apụl nwere ụdị eriri soluble akpọ pectin nke bara uru maka nje bacteria na eriri afọ gị. Eriri ahụ na-agafere eriri afọ gị ma ọ bụ eriri afọ gị, ebe ọ nwere ike ịbawanye uto nke ezigbo nje bacteria ^[9] .

mmega ahụ iji belata ogwe aka n'ime otu izu

9. Mee ka ahụ na ntutu dịkwuo mma

Apụl na-eme ka akpụkpọ ahụ dị nro ma na-enwu gbaa, na-egbu oge ịka nká ma na-eme ka akpụkpọ ahụ dị ọcha n'ihi antioxidants dị iche iche dị na apụl. Ọ na - akwalitekwa ntutu ma na - egbochi ntutu isi.

Ihe egwu ahụike nke apụl

Mkpụrụ apụl nwere cyanide, nsi dị ike nke nwere ike ịnwụ na ahụ ike gị ma ọ bụrụ na iwesa ya ^[10] . Iri apụl na-akpatakwa ọrịa obi, gas, bloating, na mgbu afọ na ụfọdụ ndị.

Ayszọ esi eri apụl

• Ghichaa apụl ma tinye ha na salads gị ma ọ bụ mkpụrụ osisi mkpụrụ osisi.
• Nwere ike iri mkpụrụ osisi sliced ​​na ahụekere pekere dị ka nri siri ike.
• Enwere ike iji apụl na desserts dị ka muffins, ice creams, pancakes, na achịcha.
• I nwekwara ike ime apụl ihe ọ andụ andụ na apụl ihendori.

Ntụziaka Apple

1. Apple rabdi Ntụziaka (apụl kheer uzommeputa)

abụọ. Apple jam uzommeputa

3. Apple beetroot karọt ihe ọ juiceụ juiceụ ihe ọ juiceụ juiceụ (ABC ọ drinkụ drinkụ)

1. [1]Boyer, J., & Liu, R.H (2004). Apple phytochemicals na uru ahụike ha. Nutrition Journal, 3, 5.
2. [abụọ]Knekt, P., Isotupa, S., Rissanen, H., Heliövaara, M., Järvinen, R., Häkkinen, S., ... & Reunanen, A. (2000). Nri Quercetin na ọrịa nke ọrịa cerebrovascular. European Journal of Clinical Nutrition, 54 (5), 415.
3. [3]Iju Mmiri-Obbagy, J. E., & Rolls, B. J. (2009). Mmetụta nke mkpụrụ osisi n'ụdị dị iche iche na ike oriri na afọ ojuju na nri. Agụụ, 52 (2), 416-422.
4. [4]de Oliveira, M. C., Sichieri, R., & Mozzer, R. V. (2008). Ihe oriri na-enye ume dị obere na-agbakwunye mkpụrụ osisi na-ebelata ibu na ike ụmụ nwanyị na-eri. 50, 2 (29), 291-295.
5. [5]Hyson D. A. (). Ntụle zuru ezu nke apụl na apụl na mmekọrịta ha na ahụike mmadụ. Ọkwa na nri (Bethesda, Md.), 2 (5), 408-420.
6. [6]Hodgson, J. M., Prince, R. L., Woodman, R.J, Bondonno, C. P., Ivey, K. L., Bondonno, N., ... & Lewis, J. R. (2016). Ihe oriri Apple nwere ihe jikọrọ ya na ihe niile kpatara ya na ọrịa na-egbu ụmụ nwanyị agadi. British Journal of Nutrition, 115 (5), 860-867.
7. [7]Gallus, S., Talamini, R., Giacosa, A., Montella, M., Ramazzotti, V., Franceschi, S., ... & La Vecchia, C. (2005). Ndi apụl otu ụbọchị na-egbochi onye na-ahụ maka ọrịa oncologist?. Annals of Oncology, 16 (11), 1841-1844.
8. [8]Shen, C. L., von Bergen, V., Chyu, M. C., Jenkins, M. R., Mo, H., Chen, C. H., & Kwun, I. S. (2012). Mkpụrụ osisi na phytochemicals na-eri nri na nchebe ọkpụkpụ. Nchọpụta nri, 32 (12), 897-910.
9. [9]Koutsos, A., Tuohy, K. M., & Lovegrove, J. A. (2015). Apụl na ike na akwara - ọ bụ gut microbiota bụ isi ihe a na-echebara echiche? .Nri, 7 (6), 3959-3998.
10. [10]Opyd, P. M., Jurgoński, A., Juśkiewicz, J., Milala, J., Zduńczyk, Z., & Król, B. (2017). Mmetụta Na-ahụ Maka Ahụike na Ahụike nke Nri Nwere Nri Mkpụrụ Apple na Rats: Ikpe nke Amygdalin. Ndị na-edozi ahụ, 9 (10), 1091.

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