Maapulo ali ndi ubwino wodabwitsa, phunzirani za zisanu ndi zinayi za izo

Maapulo ali ndi ubwino wodabwitsa, phunzirani za zisanu ndi zinayi za izo

Malinga ndi zomwe zidasindikizidwa ndi tsamba la "Idyani Izi Sizimenezo", maapulo ali ndi michere yopindulitsa, ndipo amakhala ndi fiber zambiri poyerekeza ndi zipatso zina. Chifukwa cha kusakanikirana kwake kwapadera kwa mavitamini, mchere, mankhwala, ndi zakudya, maapulo apezeka kuti ali ndi phindu poletsa kulemera kwa thupi, kuteteza chiopsezo cha matenda a shuga, ndi kulimbikitsa ubongo, mtima, ngakhale mano.

Nutrition mfundo za maapulo

Apulo wamkulu aliyense ali ndi:
• Zopatsa mphamvu: 126
• Mafuta: 0.6 magalamu
• Zakudya zopatsa mphamvu: 33.4 magalamu
• CHIKWANGWANI: 5.8 magalamu
• Shuga: 25.1 magalamu

Maapulo amakhalanso ndi mavitamini othandiza ndi mankhwala monga vitamini C ndi K, potaziyamu, beta-carotene, folic acid ndi lutein.

1. Kuchepetsa thupi

Malinga ndi lipoti lofalitsidwa mu American Journal of Clinical Nutrition, kudya maapulo athunthu kwasonyezedwa kuti kumathandiza kuchepetsa chilakolako. Kuchepetsa chilakolako chofuna kudya kungathandize kuchepetsa kulemera chifukwa kumva kukhuta kungayambitse kudya ma calories ochepa.

Lipoti lina lochokera ku Journal of the American College of Nutrition limanena kuti polyphenols - antioxidant yachilengedwe - yomwe imapezeka mu maapulo imatha kuthandizira kuchepetsa thupi komanso yasonyezedwa kuti ili ndi zotsatira zotsutsana ndi kunenepa kwambiri.

2. Kuchepetsa chiopsezo cha matenda a shuga

Malinga ndi zotsatira za kafukufuku, wofalitsidwa m'magazini ya Food & Function, kudya maapulo kapena mapeyala kunagwirizanitsidwa ndi chiopsezo chochepa chokhala ndi matenda a shuga a mtundu wa 2 - ndi 18%, kukhala yeniyeni.

3. Matenda a mtima ndi thanzi la ubongo

Ma polyphenols omwe ali mu maapulo amatha kuteteza ku matenda a shuga ndi matenda a mtima. Komanso, quercetin, mankhwala mu maapulo, akhoza kuthandiza ubongo thanzi.

4. Antioxidants

Quercetin, mtundu wina wa polyphenol mu maapulo, ukhoza kuthandizira m'madera angapo okhudzana ndi thanzi labwino chifukwa cha antioxidant effect, zomwe zikutanthauza kuti zingathandize thupi kulimbana ndi kuwonongeka kwa oxidative stress pamene mukukalamba. Itha kuthandizira pazovuta zambiri zotupa, koma, malinga ndi Foods Journal, ingathandize makamaka kuthana ndi matenda a Alzheimer's and dementia.

5. Kuchepetsa cholesterol

Kuwonjezera maapulo ochepa pazakudya zanu kungathandize kwambiri thanzi la mtima wanu. Malinga ndi kafukufuku wa 2019 wofalitsidwa mu American Journal of Clinical Nutrition, anthu omwe ali ndi cholesterol yokwera pang'ono omwe amadya maapulo awiri patsiku amachepetsa cholesterol "yoyipa" ndikuwonjezera kufalikira kwa mitsempha yamagazi, zomwe zingachepetse chiopsezo cha matenda amtima.

6. Kuchepetsa kuthamanga kwa magazi

Kudya apulo nthawi ndi nthawi kungakhale njira yosavuta yochepetsera kuthamanga kwa magazi. Kafukufuku yemwe adasindikizidwa mu 2020 adapeza kuti zakudya zokhala ndi flavanols, monga maapulo, zimatha kuchepetsa kuthamanga kwa magazi.
Kupatulapo kuthandiza kuchepetsa kuthamanga kwa magazi, magazini ya Molecules inanena kuti flavanols imatha kukhala ndi anti-cancer komanso anti-viral properties.

7. Kupititsa patsogolo mabakiteriya a m'matumbo

Kudya maapulo pafupipafupi kungathandize kulimbikitsa mabakiteriya opindulitsa m'matumbo. Malinga ndi kafukufuku wa 2017 wofalitsidwa mu nyuzipepala ya Nutrients, kudya mitundu yosiyanasiyana ya maapulo kumawonjezera kuchuluka kwa ma actinomycetes opindulitsa m'matumbo a maphunzirowo. Mabakiteriya a Actinomyces amadziwika kuti ndi gawo lalikulu la tizilombo toyambitsa matenda ndipo ndi ofunikira kuti m'matumbo akhale ndi thanzi labwino komanso kuti chimbudzi chikhale bwino.

8. Tetezani thanzi la mano

Kafukufuku wasayansi wa 2018 yemwe adasindikizidwa mu nyuzipepala ya PLoS One adapeza kuti kudya maapulo kumachepetsa kutengeka kwa mabakiteriya mkamwa mwa munthu, zomwe zimapangitsa kuti kuyera kwa mano kukhale kwathanzi komanso kuti sikungawonongeke pakapita nthawi.

9. Konzani fungo la mkamwa

M'malo mogwira msuwachi wanu mukangodya adyo, akatswiri amalangiza kudya apulo.Kafukufuku wa 2016 wofalitsidwa mu Journal of Food Science adawonetsa kuti kudya apulo mukatha kudya adyo kumatha kuchepetsa kwambiri ma enzymes mu adyo omwe amalimbikitsa mpweya woipa.

Maulosi a horoscope a Maguy Farah a chaka cha 2023