9 Melemo ea bophelo bo botle le phepo e nepahetseng ea liapolekose

Litaba

• 1. E na le phepo e ntle haholo ebile ha e na lik'halori tse ngata
• 2. E na le li-antioxidants tse ngata
• 3. E kanna ea khothaletsa bophelo bo botle ba mahlo
• 4. E kanna ea matlafatsa bophelo bo botle ba letlalo
• 5. E kanna ea khothaletsa bophelo bo botle ba mala
• 6. E na le potasiamo e phahameng
• 7. Ho nosetsa haholo
• 8. E ka sireletsa sebete sa hau
• 9. Ho bonolo ho e eketsa lijong tsa hau
• Ntlha ea bohlokoa

Liapolekose (Prunus armeniaca) ke litholoana tsa majoe tse tsejoang hape e le plum ea Armenia.

Ho potoloha le ho mosehla, li shebahala joaloka perekisi e nyane empa li arolelana tartness ea plums e pherese.

Li na le phepo e ntle haholo 'me li na le melemo e mengata ea bophelo bo botle, joalo ka ntlafatso ea ts'ilo ea lijo le bophelo ba mahlo.

Mona ke melemo e 9 ea bophelo bo botle le phepo e nepahetseng ea liapolekose.

1. E na le phepo e ntle haholo ebile ha e na lik'halori tse ngata

Liapolekose li na le phepo haholo 'me li na le livithamini le liminerale tse ngata tsa bohlokoa.

Ke li-apricot tse 2 feela tse ncha (70 grams) tse fanang ka ():

• Lik'halori: 34
• Li-carb: 8 dikgerama
• Liprotheine: 1 gram
• Mafura: 0,27 dikgerama
• Faeba: 1.5 dikgerama
• Vithamine A: 8% ea Boleng ba Letsatsi le Letsatsi (DV)
• Vithamine C: 8% ea DV
• Vithamine E: 4% ea DV
• Potasiamo: 4% ea DV

Ntle le moo, tholoana ena ke mohloli o hlomphehang oa beta carotene, lutein le zeaxanthin, tseo kaofela e leng li-antioxidants tse matla tse thusang ho loants'a li-radical tse sa lefelloeng 'meleng oa hau (,,).

Ho molemo ho natefeloa ke liapolekose li se na letlalo, kaha letlalo le ithorisa ka faeba le limatlafatsi tse ngata. Etsa bonnete ba hore o lahla lejoe, kaha ha le jeoe.

Kakaretso Liapolekose li na le lik’hilojule tse fokolang le mafura ha e le mohloli o motle haholo oa livithamini A le C.

2. E na le li-antioxidants tse ngata

Liapolekose ke mohloli o moholo oa li-antioxidants tse ngata, ho kenyelletsa beta carotene le livithamini A, C le E.

Ho feta moo, li phahame sehlopheng sa li-antioxidants tsa polyphenol tse bitsoang flavonoids, tse bontšitsoeng hore li itšireletsa mafung, ho kenyeletsoa lefu la tsoekere le lefu la pelo (5,,).

Li-flavonoids tse ka sehloohong ho li-apricot ke li-chlorogenic acid, catechins le quercetin (5).

Metsoako ena e sebetsa ho fokotsa li-radicals tsa mahala, e leng metsoako e kotsi e senyang lisele tsa hau le ho baka khatello ea mali. Ho imeloa kelellong ho amana le botenya le mafu a mangata a sa foleng, a kang lefu la pelo (,,).

Phuputsong e 'ngoe ho batho ba 2,375, bafuputsi ba ile ba theha sistimi ea ho beha lintlha ho lekanya liphetoho maemong a matšoao a ho ruruha.

Ba fumane hore ho kenngoa ha flavonoid le anthocyanin e phahameng ho ne ho amahanngoa le lintlha tsa 42% le 73% tse tlase tsa ho ruruha, ka ho latellana. Ho ja lijo tse nang le flavonoid e phahameng ho ne ho boetse ho tlameletsoe ho lintlha tse 56% tse tlase tsa khatello ea mali ().

Kakaretso Liapolekose li na le li-antioxidants tse ngata, haholo li-flavonoids. Li thusa ho sireletsa 'mele oa hau khatellong ea mali e amanang le mafu a mangata a sa foleng.

3. E kanna ea khothaletsa bophelo bo botle ba mahlo

Li-apricot li ithorisa ka metsoako e mengata e hlokahalang bakeng sa bophelo bo botle ba mahlo, ho kenyelletsa le livithamini A le E (,).

Vithamine A e bapala karolo ea bohlokoa ho thibeleng bofofu bosiu, boloetse bo bakoang ke ho haelloa ke 'mala o bobebe mahlong a hau, ha vithamine E e le antioxidant e qhibilihang mafura e kenang mahlong a hau ka kotloloho ho e sireletsa ho tsoa tšenyo e mpe ea mahala (,).

Ho sa le joalo, beta carotene - e fanang ka liapolekose 'mala oa bona o mosehla oa lamunu - e sebetsa e le selelekela sa vithamine A, ho bolelang hore' mele oa hau o ka e fetola vithamine ().

Lintho tse ling tsa bohlokoa tsa apricot carotenoids li kenyelletsa lutein le zeaxanthin. E fumanoa lilense le mahlo a mahlo, li sireletsa khahlanong le khatello ea mali (5,,).

Kakaretso Liapolekose ke mohloli o motle oa beta carotene, lutein, zeaxanthin, le livithamini C le E. Limatlafatsi tsena li sireletsa mahlo a hao khahlanong le tšenyo.

4. E kanna ea matlafatsa bophelo bo botle ba letlalo

Ho ja liapolekose ho ka tsoela letlalo la hao molemo.

Lisosa tse ka sehloohong tsa makhopo le tšenyo ea letlalo ke lisosa tsa tikoloho, joalo ka letsatsi, tšilafalo le mosi oa sakerete (,).

Ho feta moo, lipatlisiso li bontša khokahano e tobileng lipakeng tsa mahlaseli a kotsi a UV (UV), ho chesoa ke letsatsi le kotsi ea lefu la melanoma, mofuta o bolaeang oa mofets'e oa letlalo (,).

Haholo-holo, o ka loantša tse ling tsa tšenyo ena ea letlalo ka phepo e nepahetseng e nang le li-antioxidants, tse fanoang ke liapolekose.

Li-vithamine C le E, ka bobeli li fumaneha tholoaneng ena, li ka thusa letlalo la hao. Ka ho khetheha, vithamine C e sireletsa khahlanong le tšenyo ea UV le litšila tsa tikoloho ka ho fokotsa li-radicals tsa mahala ().

Ho feta moo, vithamine ena e thusa ho aha collagen, e fang letlalo matla le ho tenyetseha. Ho ja lijo tse nang le vithamine ea C e ngata ho ka thusa letlalo la hao ho fola ho tsoa tšenyo ea UV le ho thibela makhopo ().

Beta carotene, e leng limatlafatsi tse ling tsa liapolekose, e ka itšireletsa khahlanong le ho chesoa ke letsatsi. Phuputsong ea libeke tse 10, ho tlatselletsa le beta carotene ho fokotsa kotsi ea ho chesoa ke letsatsi ka 20% ().

Ha o ntse o lokela ho sebelisa setlolo se sireletsang letlalo letsatsing, ho monya liapolekose ho ka fana ka tšireletso e eketsehileng.

Kakaretso Ka tlhaho liapolekose li na le li-antioxidants tse itšireletsang khahlanong le tšenyo ea tikoloho ke khanya ea letsatsi, tšilafalo le mosi oa sakerete. Metsoako ena e ka thusa letlalo la hao ka ho fokotsa menyetla ea ho ba le masosele le ho chesoa ke letsatsi.

5. E kanna ea khothaletsa bophelo bo botle ba mala

Liapolekose li ka khothaletsa bophelo bo botle ba 'mele.

Senoelo se le seng (ligrama tse 165) tsa liapolekose tse sehiloeng se fana ka ligrama tse 3.3 tsa fiber, e leng 8.6% le 13.2% ea DV bakeng sa banna le basali, ka ho latellana ().

Liapolekose li na le faeba e qhibilihang le e sa qhibiliheng. Mofuta o qhibilihang o qhibiliha ka metsing 'me o kenyelletsa pectin, marenene le liketane tse telele tsa tsoekere tse bitsoang polysaccharides, ha mofuta o sa qhibiliheng o sa qhibilihe ka metsing mme o kenyelletsa selulose, hemicellulose le lignin ().

Liapolekose li na le fiber e ngata e qhibilihang, e leng bohlokoa bakeng sa ho boloka tsoekere e phetseng hantle maling le k'holeseterole (,).

Ntle le moo, faeba e liehisa motsamao oa lijo ka tšilo ea lijo ea hau 'me e fepa libaktheria tsa hau tse molemo. K'hemik'hale e phetseng hantle ea 'mele e hokahane le kotsi e tlase ea botenya ().

Le ha apricot e le 'ngoe (ligrama tse 35) e tšoere ligrama tse 0,7 feela tsa faeba, ho bonolo ho e ja tse' maloa ka nako e le 'ngoe ().

Kakaretso Liapolekose ke mohloli o motle oa faeba e qhibilihang, e fepang libaktheria tsa hau tse phetseng hantle 'me e ka matlafatsa bophelo ba' mele ba ho sila lijo.

6. E na le potasiamo e phahameng

Liapolekose li na le potasiamo e ngata, e leng liminerale tse sebetsang e le electrolyte. 'Meleng oa hau, ke boikarabello ba ho romella matšoao a methapo le ho laola likhohlano tsa mesifa le botsitso ba mokelikeli (24,).

Liapolekose tse peli (70 grams) li fana ka 181 mg ea diminerale ena, e leng 4% ea DV.

Kaha potasiamo e sebetsa haufi-ufi le sodium ho boloka botsitso ba metsi, ho noa ho lekaneng ho ka thusa ho thibela ho ruruha le ho boloka khatello ea mali e phetseng hantle (24).

Tlhahlobo e 'ngoe ea liphuputso tse 33 e fumane hore phepo e nang le potasiamo e fokolitse khatello ea mali haholo mme ea baka kotsi e tlase ea 24% ea stroke ().

Kakaretso Matšoao a potasiamo a thusa ho supa methapo ea kutlo, ho honyela ha mesifa le ho leka-lekana hoa mokelikeli Ho ja lijo tse nang le potasiamo tse ngata, tse kang liapolekose, ho ka thusa ho thibela khatello e phahameng ea mali le ho fokotsa menyetla ea ho otloa ke seterouku.

7. Ho nosetsa haholo

Joalo ka litholoana tse ngata, liapolekose ka tlhaho li na le metsi a mangata, a ka thusang ho laola khatello ea mali, mocheso oa 'mele, bophelo bo kopaneng le ho otla ha pelo (27,,).

Senoelo se le seng (li-gramme tsa 165) tsa lilakane, liapolekose tse sa tsoa khuoa li fana ka senoelo sa 2/3 (142 ml) ea metsi ().

Ha batho ba bangata ba sa noe metsi a lekaneng, ho ja litholoana tse ncha ho ka u thusa ho fihlela litlhoko tsa hau tsa letsatsi le letsatsi.

Haeba u felloa ke metsi 'meleng, bophahamo ba mali a hao boa theoha,' me pelo ea hao e tlameha ho sebetsa ka thata ho pompa mali. Ho feta moo, ho lula u noselitsoe ho lumella mali a hao ho tsamaisa litšila le limatlafatsi 'meleng oa hau kaofela (27,).

Ho feta moo, ho ja liapolekose e ka ba tsela e bonolo ea ho tlatsa tahlehelo ea metsi le elektrolyte kamora ho ikoetlisa, kaha tholoana ena e fana ka metsi le potasiamo e ngata (, 27,).

Kakaretso Liapolekose ka tlhaho li na le metsi a mangata, e leng ntho ea bohlokoa hore motho a lule a le metsi. Metsi a hloekileng a bohlokoa bakeng sa likarolo tse 'maloa tsa bophelo bo botle, ho kenyeletsoa khatello ea mali le lebelo la pelo.

8. E ka sireletsa sebete sa hau

Lintlha tse ling li fana ka maikutlo a hore liapolekose li ka thusa ho sireletsa sebete sa hau khatellong ea mali (,).

Lithutong tse peli tsa liphoofolo, likhoto li fepa joala le liapolekose li na le li-enzyme tsa sebete le matšoao a ho ruruha ho feta likhoto tse fuoeng joala empa li se na liapolekose (,).

Phuputso ena e fana ka maikutlo a hore liapolekose li ka thusa ho thibela tšenyo ea sebete ka lebaka la lihlahisoa tsa eona tse nang le li-antioxidant tse ngata ka tlhaho.

Ho boletse joalo, ho thata ho tseba hore na tholoana ena e fana ka molemo o tšoanang ho batho. Lipatlisiso tse ling lia hlokahala.

Kakaretso Lithutong tse peli tsa likhoto, li-apricot li fumanoe li sireletsa sebete khatellong ea mali e bakoang ke ho noa joala. Leha ho le joalo, lithuto tsa batho lia hlokahala.

9. Ho bonolo ho e eketsa lijong tsa hau

Liapolekose tse sa tsoa khuoa le tse omisitsoeng li etsa lijo tse bobebe tse potlakileng, kapa e bonolo ho li ja. U ka li kenya lijong tsa hau ka litsela tse fapaneng, ho kenyelletsa:

• hlohlellelitsoe tseleng e kopaneng kapa granola
• e jeoa joalo ka bohobe
• e tšetsoe le ho eketsoa ka yogurt kapa salate
• e sebedisoa jeme, e baballang le salsas
• e phehiloe ka ho pheha butle ka nama, joalo ka khoho kapa nama ea khomo
• e kenyellelitsoe ho li-dessert tse kang li-pie, mahobe le lihobe

Kaha li monate ebile li tart, li-apricot li ka sebelisoa e le sebaka sa liperekisi kapa li-plums lijong tse ngata.

Kakaretso Ka bobeli liapolekose tse sa tsoa khuoa le tse omisitsoeng li fumaneha hohle. U ka li ja u le mong kapa ua li kenya lijong, mahlakoreng kapa lijong tse u li ratang.

Ntlha ea bohlokoa

Liapolekose ke tholoana e monate e nang le livithamini, faeba le li-antioxidants. Li na le melemo e mengata, ho kenyelletsa bophelo bo ntlafetseng ba mahlo, letlalo le mala.

Li-apricot tse sa tsoa khuoa kapa tse omisitsoeng ho bonolo ho li eketsa ka yogurt, lisalateng le lijong tse ka sehloohong.

Haeba u tloaetse ho ja liperekisi le li-plums, li-apricot e ka ba tsela e ntle ea ho fetola tloaelo ea hau.