Melemo e 10 e khahlisang ea bophelo bo botle ba liapole

Litaba

• 1. Liapole li na le Phepo
• 2. Liapole li ka ba Molemo bakeng sa ho theola boima ba 'mele
• 3. Liapole li ka ba Molemo Pelong ea Hao
• 4. Li Amahanngoa le Kotsi e ka Tlaase ea Lefu la Tsoekere
• 5. Ba kanna ba ba le Liphello tsa Prebiotic mme ba Khothaletsa Baktheria e Ntle ea Letsoalo
• 6. Lintho tsa liapole li ka thusa ho thibela mofets'e
• 7. Liapole li na le metsoako e ka thusang ho loants'a asma
• 8. Liapole li kanna tsa ba molemo bakeng sa bophelo bo botle ba masapo
• 9. Liapole li ka Sireletsa Khahlanong le Kotsi ea Mala e Tsoang ho li-NSAID
• 10. Liapole li ka thusa ho sireletsa boko ba hau
• Ntlha ea Bohlokoa
• Mokhoa oa ho Peel Apple

Liapole ke e 'ngoe ea litholoana tse tsebahalang haholo - mme ka lebaka le utloahalang.

Ke tholoana e phetseng hantle ka mokhoa o ikhethileng e nang le melemo e mengata e tšehelitsoeng ke lipatlisiso.

Mona ke melemo e 10 e khahlisang ea bophelo bo botle ba liapole.

1. Liapole li na le Phepo

Apole e mahareng - e bophara ba lisenthimithara tse ka bang 3 (7.6 cm) - e lekana le linoelo tse 1,5 tsa litholoana. Ho buelloa linoelo tse peli tsa litholoana ka letsatsi lijong tse nang le likhalori tse 2 000.

Apple e le 'ngoe e mahareng - li-oun 6.4 kapa ligrama tse 182 - e fana ka limatlafatsi tse latelang ():

• Lik'halori: 95
• Li-carb: 25 dikgerama
• Faeba: 4 dikgerama
• Vithamine C: 14% ea Reference Daily Intake (RDI)
• Potasiamo: 6% ea RDI
• Vithamine K: 5% ea RDI

Ho feta moo, ts'ebeletso e ts'oanang e fana ka 2-4% ea RDI bakeng sa mankanese, koporo, le livithamini A, E, B1, B2, le B6.

Liapole le tsona ke mohloli o ruileng oa li-polyphenol. Le ha mangolo a phepo e nepahetseng a sa thathamise metsoako ena ea limela, mohlomong a ikarabella bakeng sa melemo e mengata ea bophelo bo botle.

Ho rua molemo ka ho fetisisa liapole, tlohella letlalo - le na le halofo ea faeba le li-polyphenol tse ngata.

Kakaretso Liapole ke mohloli o motle oa fiber le vithamine C. Li boetse li na le li-polyphenol, tse ka bang le melemo e mengata ea bophelo bo botle.

2. Liapole li ka ba Molemo bakeng sa ho theola boima ba 'mele

Liapole li na le fiber le metsi a mangata - litšoaneleho tse peli tse etsang hore li tlale.

Phuputsong e 'ngoe, batho ba jeleng lilae tsa apole pele ho lijo ba ne ba ikutloa ba tletse ho feta ba jang liapole, lero la apole, kapa lihlahisoa tsa apole ().

Thutong e ts'oanang, ba qalileng lijo tsa bona ka likhae tsa liapole le bona ba jele karolelano ea likhalori tse 200 tse fokolang ho feta ba sa kang ba ().

Phuputsong e 'ngoe ea libeke tse 10 ho basali ba 50 ba nonneng haholo, barupeluoa ba jeleng liapole ba ile ba theola boima ba lik'hilograma tse 1' me ba ja lik'hilojule tse fokolang ka kakaretso, ha ba bapisoa le ba jang li-cookie tsa oat tse nang le khalori le fiber tse tšoanang ().

Bafuputsi ba nahana hore liapole li tlatsoa haholo hobane ha li na matla, empa li ntse li fana ka fiber le molumo.

Ho feta moo, metsoako e meng ea tlhaho ho tsona e ka khothaletsa ho theola boima ba 'mele.

Phuputso e entsoeng litoeba tse nonneng e fumane hore ba fuoang tlatsetso ea liapole tse fatše le lero la apole ba theotse boima ba 'mele hape ba na le maemo a tlase a "cholesterol" e mpe ea "LDL", "triglycerides" le "cholesterol" e felletseng ho feta sehlopha sa taolo ().

Kakaretso Liapole li ka thusa ho theola boima ba 'mele ka litsela tse' maloa. Li boetse li tlatsa ka ho khetheha ka lebaka la fiber ea tsona e phahameng.

3. Liapole li ka ba Molemo Pelong ea Hao

Liapole li hokahane le kotsi e tlase ea lefu la pelo ().

Lebaka le leng e kanna ea ba hore liapole li na le fiber e qhibilihang - mofuta o ka thusang ho theola maemo a k'holeseterole ea mali.

Li boetse li na le li-polyphenol, tse nang le litlamorao tsa antioxidant. Tse ngata tsa tsona li tsepame lekhapetleng.

E 'ngoe ea li-polyphenol ke flavonoid epicatechin, e ka fokotsang khatello ea mali.

Tlhahlobo ea liphuputso e fumane hore ho kenella haholo ha flavonoids ho hokahane le kotsi e tlase ea 20% ea stroke ().

Flavonoids e ka thusa ho thibela lefu la pelo ka ho fokotsa khatello ea mali, ho fokotsa "oxidation" e mpe ea LDL, le ho sebetsa joalo ka li-antioxidants ().

Phuputso e 'ngoe e bapisang litlamorao tsa ho ja apole ka letsatsi ho nka li-statin - sehlopha sa lithethefatsi tse tsejoang ho theola k'holeseterole - e fihletse qeto ea hore liapole li tla sebetsa hantle ho fokotsa lefu la lefu la pelo joalo ka lithethefatsi ().

Leha ho le joalo, kaha ena e ne e se teko e laoloang, liphuputso li tlameha ho nkuoa ka thollo ea letsoai.

Phuputso e 'ngoe e hokahantse ho ja litholoana le meroho e nang le' mala o mosoeu, joalo ka liapole le lipere, le kotsi e fokotsehileng ea stroke. Bakeng sa ligrama tse ling le tse ling tse 25 - hoo e ka bang 1/5 senoelo sa lilae tsa apole - tse sebelisitsoeng, kotsi ea stroke e fokotsehile ka 9% ().

Kakaretso Liapole li khothalletsa bophelo bo botle ba pelo ka litsela tse 'maloa. Li na le fiber e ngata e qhibilihang, e thusang ho theola k’holeseterole. Li boetse li na le li-polyphenols, tse amanang le khatello e tlase ea mali le kotsi ea stroke.

4. Li Amahanngoa le Kotsi e ka Tlaase ea Lefu la Tsoekere

Liphuputso tse 'maloa li hokahantse ho ja liapole le kotsi e tlase ea mofuta oa 2 lefu la tsoekere ().

Phuputsong e le 'ngoe e kholo, ho ja apole ka letsatsi ho ne ho amahanngoa le kotsi e tlase ea 28% ea mofuta oa 2 lefu la tsoekere, ha e bapisoa le ho se je liapole. Le ho ja liapole tse 'maloa feela ka beke ho bile le tšireletso e tšoanang ().

Ho ka etsahala hore li-polyphenols tse liapole li thusa ho thibela tšenyo ea lisele liseleng tsa beta liphakeng tsa hau. Lisele tsa Beta li hlahisa insulin 'meleng oa hau mme hangata li senyeha ho batho ba nang le lefu la tsoekere la mofuta oa 2.

Kakaretso Ho ja liapole ho amana le kotsi e tlase ea lefu la tsoekere la mofuta oa 2. Mohlomong sena se bakoa ke polyphenol antioxidant.

5. Ba kanna ba ba le Liphello tsa Prebiotic mme ba Khothaletsa Baktheria e Ntle ea Letsoalo

Liapole li na le pectin, mofuta oa fiber e sebetsang e le prebiotic. Sena se bolela hore e fepa libaktheria tse ntle ka maleng a hau.

Mala a hao a manyane ha a monye fiber nakong ea tšilo ea lijo. Sebakeng seo, e ea kholoneng ea hau, moo e ka khothalletsang kholo ea libaktheria tse ntle. E fetoha metsoako e meng e thusang e potolohang 'meleng oa hau ().

Phuputso e ncha e fana ka maikutlo a hore lena ekaba lebaka la tse ling tsa litlamorao tsa liapole khahlano le botenya, lefu la tsoekere la mofuta oa 2 le lefu la pelo.

Kakaretso Mofuta oa fiber ka liapole o fepa libaktheria tse ntle mme e kanna ea ba lebaka leo ba sirelletsang khahlanong le botenya, lefu la pelo le mofuta oa 2 oa lefu la tsoekere.

6. Lintho tsa liapole li ka thusa ho thibela mofets'e

Liphuputso tsa li-test-tube li bonts'a khokahano lipakeng tsa metsoako ea limela le liapole le kotsi e tlase ea mofets'e ().

Ntle le moo, phuputso e 'ngoe ho basali e tlalehile hore ho ja liapole ho hokahantsoe le sekhahla se tlase sa lefu ho tsoa mofetseng ().

Bo-rasaense ba lumela hore litlamorao tsa bona tsa antioxidant le li-anti-inflammatory e ka ba tsona tse ikarabellang bakeng sa litlamorao tse ka bang teng tsa thibelo ea mofets'e ().

Kakaretso Liapole li na le metsoako e 'maloa ea tlhaho e ka thusang ho loants'a mofetše. Boithuto ba ho shebella bo ba amahantse le kotsi e tlase ea mofetše le lefu le bakoang ke mofetše.

7. Liapole li na le metsoako e ka thusang ho loants'a asma

Liapole tse nang le antioxidant li ka thusa ho sireletsa matšoafo a hao tšenyo e bakoang ke oxidative.

Phuputso e kholo ho basali ba fetang 68,000 e fumane hore ba jang liapole tse ngata ba na le kotsi e tlase ea lefu la asma. Ho ja hoo e ka bang 15% ea apole e kholo ka letsatsi ho ne ho hokahanngoa le kotsi e tlase ea 10% ea boemo bona ().

Letlalo la Apple le na le flavonoid quercetin, e ka thusang ho laola sesole sa 'mele le ho fokotsa ho ruruha. Tsena ke litsela tse peli tseo ka tsona li ka amang asthma le allergic reaction ().

Kakaretso Liapole li na le metsoako ea antioxidant le e khahlanong le ho ruruha e ka thusang ho laola likarabo tsa 'mele le ho itšireletsa khahlanong le asthma.

8. Liapole li kanna tsa ba molemo bakeng sa bophelo bo botle ba masapo

Ho ja litholoana ho hokahanngoa le masapo a phahameng a masapo, e leng sesupo sa bophelo bo botle ba masapo.

Bafuputsi ba lumela hore metsoako ea antioxidant le e khahlanong le ho ruruha litholoana e ka thusa ho phahamisa masapo le matla.

Boithuto bo bong bo bonts'a hore liapole, haholo-holo, li ka ama bophelo ba masapo hantle).

Phuputsong e 'ngoe, basali ba ne ba ja lijo tse neng li kenyelletsa liapole tse ncha, liapole tse ebotsoeng, liapole kapa lihlahisoa tsa apole. Ba jang liapole ba lahlile khalsiamo e fokolang 'meleng ea bona ho feta sehlopha sa taolo ().

Kakaretso Metsoako ea antioxidant le e khahlanong le ho ruruha liapole e ka khothaletsa bophelo bo botle ba masapo. Ho feta moo, ho ja litholoana ho ka thusa ho boloka masapo ha u ntse u tsofala.

9. Liapole li ka Sireletsa Khahlanong le Kotsi ea Mala e Tsoang ho li-NSAID

Sehlopha sa li-painkillers tse tsejoang e le li-nonsteroidal anti-inflammatory drug (NSAIDs) li ka lematsa lera la mpa ea hau.

Phuputso e entsoeng ka methapo ea liteko le likhoto e fumane hore karolo e omisitsoeng ea liapole e omisitsoeng e thusitse ho sireletsa lisele tsa mpa likotsi ka lebaka la li-NSAID ().

Metsoako e 'meli ea semela ka liapole - chlorogenic acid le catechin - ho nahanoa hore e thusa haholo ().

Leha ho le joalo, lipatlisiso ho batho lia hlokahala ho netefatsa liphetho tsena.

Kakaretso Liapole li na le metsoako e ka thusang ho sireletsa mala a hao mpeng ho tsoa likotsi ka lebaka la lipilisi tsa bohloko tsa NSAID.

10. Liapole li ka thusa ho sireletsa boko ba hau

Boholo ba lipatlisiso bo shebane le lekhapetla la apole le nama.

Leha ho le joalo, lero la apole le ka ba le melemo bakeng sa ho fokotseha ha kelello ho amanang le lilemo.

Lithutong tsa liphoofolo, mohopolo oa lero o fokolitse mefuta e kotsi ea oksijene e sebetsang (ROS) meleng ea boko le ho fokotsa ho theoha hoa kelello ().

Jusi ea Apple e ka thusa ho boloka acetylcholine, neurotransmitter e ka fokotsehang ka lilemo. Maemo a tlase a acetylcholine a hokahane le lefu la Alzheimer's ().

Ka mokhoa o ts'oanang, bafuputsi ba fepang likhoto tse tsofetseng liapole kaofela ba fumane hore lesupa la mohopolo oa likhoto le khutlisitsoe boemong ba likhoto tse nyane ().

Seo se boletse, liapole tse felletseng li na le metsoako e tšoanang le lero la apole - 'me kamehla ke khetho e ntle ho ja litholoana tsa hau kaofela.

Kakaretso Ho ea ka lithuto tsa liphoofolo, lero la apole le ka thusa ho thibela ho theoha ha methapo ea kutlo e amehang mohopolong.

Ntlha ea Bohlokoa

Liapole li ntle haholo ho uena, 'me ho li ja ho amana le kotsi e tlase ea mafu a mangata a maholo, ho kenyelletsa lefu la tsoekere le mofetše.

Ho feta moo, fiber ea eona e qhibilihang e ka khothaletsa tahlehelo ea boima ba 'mele le bophelo bo botle ba' mele.

Apole e mahareng e lekana le linoelo tse 1,5 tsa litholoana - e leng 3/4 ea likhothaletso tse 2 tsa letsatsi le letsatsi tsa litholoana.

Bakeng sa melemo e meholohali, ja tholoana kaofela - letlalo le nama.

Mokhoa oa ho Peel Apple