Ama-apula anezinzuzo ezimangalisayo, funda mayelana nesishiyagalolunye kuwo

Ama-apula anezinzuzo ezimangalisayo, funda mayelana nesishiyagalolunye kuwo

Ngokwalokho okwashicilelwa iwebhusayithi ethi “Yidla Lokhu Akukona Lokho”, ama-apula agcwele izakhamzimba ezizuzisayo, futhi anothe kakhulu ku-fiber uma kuqhathaniswa nezinye izithelo. Ngenxa yenhlanganisela eyingqayizivele yamavithamini, amaminerali, izinhlanganisela, nezakhi, ama-apula atholakale enezinzuzo zokulawula isisindo somzimba, ukuvimbela ingozi yesifo sikashukela, nokuthuthukisa ubuchopho, inhliziyo, ngisho nempilo yamazinyo.

Amaqiniso omsoco mayelana nama-apula

I-apula ngalinye elikhulu liqukethe:
• Amakhalori: 126
• Amafutha: 0.6 amagremu
• Ama-carbohydrate: 33.4 amagremu
• Ifayibha: 5.8 amagremu
• Ushukela: 25.1 amagremu

Ama-apula aqukethe namavithamini awusizo nezinhlanganisela ezifana novithamini C no-K, i-potassium, i-beta-carotene, i-folic acid ne-lutein.

1. Yehlisa isisindo

Ngokombiko oshicilelwe kuyi-American Journal of Clinical Nutrition, ukudla ama-apula aphelele kuboniswe kusiza ukunciphisa isifiso sokudla. Ukuncipha kwesifiso sokudla kungasiza ekulawuleni isisindo ngoba ukuzizwa ugcwele kungaholela ekudleni amakholori ambalwa.

Omunye umbiko ovela ku-Journal of the American College of Nutrition uphawula ukuthi i-polyphenols - i-antioxidant yemvelo - etholakala kuma-apula ingasiza ekunciphiseni isisindo futhi iboniswe ngisho nemiphumela yokulwa nokukhuluphala.

2. Ukunciphisa amathuba okuba nesifo sikashukela

Ngokwemiphumela yocwaningo, eshicilelwe kumagazini i-Food & Function, ukudla ama-apula noma amapheya kwakuhlotshaniswa nengozi ephansi yokuthuthukisa uhlobo lwesifo sikashukela sohlobo 2 - ngo-18%, ukuba kube ncamashi.

3. Isifo senhliziyo nempilo yobuchopho

Ama-polyphenols aku-apula angasiza ekuvikeleni isifo sikashukela nesifo senhliziyo. Futhi, i-quercetin, ikhemikhali ekuma-apula, ingasekela impilo yobuchopho.

4. Ama-Antioxidants

I-Quercetin, uhlobo oluthile lwe-polyphenol kuma-apula, lungasiza ezindaweni eziningana ezihlobene nempilo yonke ngenxa yomphumela wayo we-antioxidant, okusho ukuthi kungasiza umzimba ukulwa nomonakalo wokucindezeleka okwenziwe nge-oxidative njengoba ukhula. Ingasiza ezindabeni zokuvuvukala ngokuvamile, kodwa, ngokusho kwe-Foods Journal, ingasiza ngokukhethekile ukulwa nesifo i-Alzheimer's kanye nokuwohloka komqondo.

5. I-cholesterol ephansi

Ukwengeza ama-apula ambalwa ekudleni kwakho kungathuthukisa kakhulu impilo yenhliziyo yakho. Ngokocwaningo lwango-2019 olwanyatheliswa kuyi-American Journal of Clinical Nutrition, abantu abane-cholesterol ephakeme kancane abadla ama-apula amabili ngosuku behlisa izinga le-cholesterol "embi" futhi bakhuphula ukunwetshwa kwemithambo yegazi, okunganciphisa ingozi yesifo senhliziyo.

6. Ukwehlisa umfutho wegazi

Ukudla i-apula ngaso sonke isikhathi kungaba indlela elula yokugcina isilinganiso esihle somfutho wegazi lakho. Ucwaningo olwanyatheliswa ngo-2020 lwathola ukuthi ukudla okucebile ngama-flavanol, njengama-apula, kungasiza ukwehlisa umfutho wegazi.
Ngaphandle kokusiza ekwehliseni umfutho wegazi, iphephabhuku elithi Molecules libika ukuthi ama-flavanol angaba nezinto zokulwa nomdlavuza nezilwa namagciwane.

7. Thuthukisa amagciwane amathumbu

Ukudla ama-apula njalo kungasiza ekukhuphuleni amagciwane atholakala emathunjini. Ngokocwaningo lwango-2017 olushicilelwe kujenali Nutrients, ukudla izinhlobo ezahlukene zama-apula kwandisa inani lama-actinomycete anenzuzo emathunjini ezifundo. Amabhaktheriya e-Actinomyces aziwa njengengxenye enkulu ye-microbiota futhi abalulekile empilweni yamathumbu yonke kanye nokuthuthukiswa kokugaya ukudla.

8. Vikela impilo yamazinyo

Ucwaningo lwesayensi lwango-2018 olushicilelwe kujenali i-PLoS One luthole ukuthi ukudla ama-apula kunciphisa ukungenwa kalula kwamagciwane emlonyeni womuntu, okungase kugcine ubumhlophe boqweqwe lwamazinyo lunempilo futhi mancane amathuba okuthi lonakale ngokuhamba kwesikhathi.

9. Thuthukisa iphunga emlonyeni

Esikhundleni sokubamba isixubho sakho ngokushesha ngemva kokudla ugalikhi, ochwepheshe batusa ukudla i-apula.Ucwaningo lwango-2016 olwanyatheliswa kuyi-Journal of Food Science lwembula ukuthi ukudla i-apula ngemva kokudla u-garlic kunganciphisa kakhulu ama-enzyme kugalikhi akhuthaza ukunuka komlomo.

Izibikezelo ze-horoscope zika-Maguy Farah zonyaka ka-2023