Liapole li na le melemo e makatsang, ithute ka tse robong tsa tsona

Liapole li na le melemo e makatsang, ithute ka tse robong tsa tsona

Ho ea ka se phatlalalitsoeng ke websaeteng ea "Eat This Not That", liapole li tletse limatlafatsi tse molemo, 'me li na le fiber e ngata haholo ha li bapisoa le litholoana tse ling. Ka lebaka la motsoako o ikhethang oa livithamine, liminerale, metsoako le limatlafatsi, liapole li fumanoe li na le melemo ho laola boima ba 'mele, ho thibela kotsi ea lefu la tsoekere, le ho khothalletsa boko, pelo, esita le bophelo bo botle ba meno.

Lintlha tsa phepo e nepahetseng ka liapole

Apole e 'ngoe le e' ngoe e kholo e na le:
• Likhalori: 126
• Mafura: 0.6 dikgerama
• Lik'habohaedreite: 33.4 dikgerama
• Fiber: 5.8 dikgerama
• Tsoekere: 25.1 dikgerama

Liapole li boetse li na le livithamine tse molemo le metsoako e kang vithamine C le K, potasiamo, beta-carotene, folic acid le lutein.

1. Fokotsa boima ba 'mele

Ho ea ka tlaleho e hatisitsoeng ho American Journal of Clinical Nutrition, ho ja liapole tse feletseng ho bontšitsoe ho thusa ho fokotsa takatso ea lijo. Ho fokotseha ha takatso ea lijo ho ka thusa ho laola boima ba 'mele hobane ho ikutloa u khotše ho ka lebisa ho jeleng lik'hilojule tse fokolang.

Tlaleho e 'ngoe e tsoang ho Journal of the American College of Nutrition e bolela hore polyphenols - antioxidant ea tlhaho - e fumanoang liapoleng e ka thusa ho theola boima ba' mele 'me e bile e bontšitsoe hore e na le liphello tse khahlanong le botenya.

2. Ho fokotsa kotsi ea lefu la tsoekere

Ho ea ka liphetho tsa phuputso, e hatisitsoeng koranteng ea Food & Function, ho ja liapole kapa lipere ho ne ho amahanngoa le kotsi e fokolang ea ho ba le lefu la tsoekere la mofuta oa 2 - ka 18%, ho ba hantle.

3. Lefu la pelo le bophelo bo botle ba boko

Li-polyphenols tse ka har'a liapole li ka thusa ho sireletsa khahlanong le lefu la tsoekere le lefu la pelo. Hape, quercetin, k'hemik'hale ea liapole, e ka tšehetsa bophelo bo botle ba boko.

4. Antioxidants

Quercetin, mofuta o itseng oa polyphenol ka liapole, e ka thusa libakeng tse 'maloa tse amanang le bophelo bo botle ka kakaretso ka lebaka la phello ea eona ea antioxidant, e bolelang hore e ka thusa' mele ho loantša tšenyo ea khatello ea oxidative ha u ntse u hōla. E ka thusa ka mathata a ho ruruha ka kakaretso, empa, ho latela Foods Journal, e ka thusa ka ho khetheha ho loants'a lefu la Alzheimer's le dementia.

5. K'holeseterole e tlase

Ho eketsa liapole tse 'maloa lijong tsa hau ho ka ntlafatsa bophelo ba pelo ea hau haholo. Ho latela phuputso ea 2019 e phatlalalitsoeng ho American Journal of Clinical Nutrition, batho ba nang le k'holeseterole e phahameng hanyane ba jang liapole tse peli ka letsatsi ba theola boemo ba "cholesterol" e mpe 'me ba eketsa ho atoloha ha methapo ea mali, e ka fokotsang kotsi ea lefu la pelo.

6. Ho theola khatello ea mali

Ho ja apole nako le nako e ka ba tsela e bonolo ka ho fetisisa ea ho boloka tekanyo e ntle ea khatello ea mali ea hau. Phuputso e phatlalalitsoeng ka 2020 e fumane hore lijo tse nang le flavanols tse ngata, joalo ka liapole, li ka thusa ho theola khatello ea mali.
Ntle le ho thusa ho theola khatello ea mali, koranta ea Molecules e tlaleha hore li-flavanol li ka ba le matla a ho thibela mofetše le ho thibela kokoana-hloko.

7. Ntlafatsa libaktheria tsa mala

Ho ja liapole kamehla ho ka thusa ho matlafatsa libaktheria tse molemo tsa mala. Ho latela phuputso ea 2017 e phatlalalitsoeng koranteng ea Nutrients, ho ja mefuta e fapaneng ea liapole ho ile ha eketsa palo ea li-actinomycete tse molemo maleng a lithuto. Libaktheria tsa Actinomyces li tsejoa e le karolo ea mantlha ea microbiota mme li bohlokoa bakeng sa bophelo bo botle ba mala le ho ntlafatsa tšilo ea lijo.

8. Sireletsa bophelo bo botle ba meno

Phuputso ea mahlale ea 2018 e phatlalalitsoeng koranteng ea PLoS One e fumane hore ho ja liapole ho fokotsa ts'oaetso ea libaktheria ka hanong la motho, ho ka boloka bosoeu ba enamel ea leino bo phetse hantle 'me ho ka etsahala hore bo senyehe ha nako e ntse e feta.

9. Ntlafatsa monko oa molomo

Ho e-na le ho tšoara borashe ba meno hang ka mor'a ho ja konofolo, litsebi li khothalletsa ho ja apole.Phuputso ea 2016 e hatisitsoeng ho Journal of Food Science e senotse hore ho ja apole ka mor'a ho ja konofolo ho ka fokotsa haholo li-enzyme tse ka har'a konofolo tse khothalletsang phefumoloho e mpe.

Likhakanyo tsa linaleli tsa Maguy Farah tsa selemo sa 2023