Maapuro ane mabhenefiti anoshamisa, dzidza nezve mapfumbamwe acho

Maapuro ane mabhenefiti anoshamisa, dzidza nezve mapfumbamwe acho

Zvinoenderana nezvakadhindwa ne "Idya Izvi Kwete Izvo" webhusaiti, maapuro azere nezvinovaka muviri zvinobatsira, uye zvakanyanya kupfuma mufiber kana zvichienzaniswa nemimwe michero. Nekuda kwemusanganiswa wayo wakasiyana-siyana wemavhitamini, zvicherwa, makomboni, uye zvinovaka muviri, maapuro akawanikwa aine mabhenefiti mukudzora uremu hwemuviri, kudzivirira njodzi yechirwere cheshuga, nekusimudzira uropi, moyo, uye kunyange hutano hwemazino.

Zvokudya zvinovaka muviri pamusoro pemaapuro

Apuro rimwe nerimwe rakakura rine:
• Macalories: 126
• Mafuta: 0.6 gramu
• Carbohydrates: 33.4 gramu
• Fiber: 5.8 gramu
• Shuga: 25.1 gramu

Maapuro anewo mavhitamini anobatsira uye makomisheni akadai sevhitamini C uye K, potassium, beta-carotene, folic acid uye lutein.

1. Kuderedza uremu

Maererano nemushumo wakabudiswa muAmerican Journal of Clinical Nutrition, kudya maapuro akakwana kwakaratidzwa kubatsira kuderedza kudya. Kuderera kwekuda kudya kunogona kubatsira kudzora uremu nekuti kunzwa kuguta kunogona kutungamira mukudya mashoma macalorie.

Imwe mushumo kubva ku Journal of the American College of Nutrition inotaura kuti polyphenols - an natural antioxidant - inowanikwa mumaapuro inogona kubatsira nekuderedza uremu uye yakatoratidzwa kuti ine anti-obesity effects.

2. Kuderedza njodzi yechirwere cheshuga

Maererano nemigumisiro yeongororo, yakabudiswa mumagazini Food & Function, kudya maapuro kana mapeari kwaibatanidza nengozi yakaderera yekuva nechirwere cheshuga chechipiri - ne2%, kuti ive chaiyo.

3. Chirwere chemwoyo uye hutano hwehuropi

Iyo polyphenols mumaapuro inogona kubatsira kudzivirira kubva kuchirwere cheshuga uye chirwere chemoyo. Zvakare, quercetin, kemikari mumaapuro, inogona kutsigira hutano hwehuropi.

4. Antioxidants

Quercetin, imwe mhando yepolyphenol mumaapuro, inogona kubatsira munzvimbo dzinoverengeka dzine chekuita nehutano hwese nekuda kweiyo antioxidant mhedzisiro, zvinoreva kuti inogona kubatsira muviri kurwisa kukuvadzwa kweiyo oxidative kusagadzikana paunenge uchikura. Inogona kubatsira nenyaya dzekuzvimba kazhinji, asi, maererano neFoods Journal, inogona kubatsira chaizvo kurwisa chirwere cheAlzheimer uye dementia.

5. Lower cholesterol

Kuwedzera maapuro mashoma pakudya kwako kunogona kuvandudza zvakanyanya hutano hwemoyo wako. Maererano neongororo ya2019 yakaburitswa muAmerican Journal of Clinical Nutrition, vanhu vane cholesterol yakakwira zvishoma vanodya maapuro maviri pazuva vakadzikisa mwero we "yakaipa" cholesterol uye kuwedzera kuwedzera kwetsinga dzeropa, izvo zvinogona kuderedza njodzi yechirwere chemoyo.

6. Kuderedza BP

Kudya apuro nguva nenguva inogona kuva nzira iri nyore yekuchengetedza mwero wakanaka weBP yako. Chidzidzo chakaburitswa muna 2020 chakawana kuti chikafu chakapfuma muflavanols, senge maapuro, chinogona kubatsira kuderedza BP.
Kunze kwekubatsira kuderedza BP, magazini inonzi Molecules inoshuma kuti flavanols inogona kuva neanti-cancer uye anti-viral properties zvakare.

7. Kuvandudza gut bacteria

Kudya maapuro nguva dzose kunogona kubatsira kuwedzera mabhakitiriya anobatsira emudumbu. Zvinoenderana neongororo ye2017 yakaburitswa mujenari Nutrients, kudya marudzi akasiyana emaapuro kwakawedzera huwandu hweanobatsira actinomycetes mumatumbo ezvidzidzo. Actinomyces mabhakitiriya anozivikanwa kuve chikamu chikuru chemicrobiota uye akakosha kune hutano hwese hwehutumbu uye kugaya zvakanaka.

8. Chengetedza hutano hwemazino

Ongororo yakaitwa muna 2018 yesainzi yakaburitswa mupepanhau rePLoS One yakaona kuti kudya maapuro kunoderedza kubatwa neutachiona mumukanwa memunhu, zvichigona kuchengetedza kuchena kwezino rezino kune hutano uye kusanyanya kushata nekufamba kwenguva.

9. Kuvandudza kunhuwa kwemuromo

Pane kuti utore bhurashi rako remazino uchangobva kudya garlic, nyanzvi dzinokurudzira kudya apuro.Ongororo yakaitwa muna 2016 yakabudiswa muJournal of Food Science yakaratidza kuti kudya apuro mushure mekudya garlic kunogona kuderedza zvakanyanya ma enzymes ari mugariki ayo anokurudzira kunhuwa kwekufema.

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