Micah Stanley
Tuffa ya zama ruwan dare wanda har yanzu mutum baya tunanin ko yana da lafiya sosai kamar yadda aka ce apple daya a rana yana hana likita. A lokaci guda, apples suna rashin kima sosai.
Apples yana rage haɗarin cututtuka
Yawancin binciken kimiyya sun tabbatar da sake cewa cin abinci mai yawan 'ya'yan itace da kayan marmari na iya rage haɗarin cututtuka masu tsanani. Dalilin wannan rigakafin rigakafin 'ya'yan itace da kayan lambu ya ta'allaka ne a cikin babban abun ciki na abin da ake kira phytochemicals (kayan shuka na biyu).
Waɗannan sun haɗa da, misali, polyphenols, flavonoids, da carotenoids. A cikin apple, akwai daga waɗannan ƙungiyoyin z. B. da quercetin, catechin, kaempferol, hesperetin, myricetin, da phloridzin - duk masu karfi antioxidants tare da anti-mai kumburi effects.
Ba abin mamaki ba ne binciken cututtukan cututtuka ko da yaushe yana nuna alaƙa tsakanin cin apples apples da rage haɗarin ciwon daji, asma, ciwon sukari, da cututtukan zuciya. Haka ne, abu na ƙarshe - phloridzin - yana da alama yana kare kariya daga asarar kashi, kamar yadda binciken farko ya nuna, sabili da haka zai iya ba da gudummawa mai mahimmanci ga rigakafin osteoporosis.
Duk da haka, abun da ke ciki na abubuwa masu aiki ya bambanta sosai dangane da nau'in apple (duba kuma a ƙasa "Wane nau'in apple shine mafi kyau"). Har ila yau, abun da ke ciki yana canzawa a lokacin tsarin girma, don haka apples apples unripe suna samar da abubuwa daban-daban na tsire-tsire fiye da cikakke. Hakanan ma'ajiya yana da tasiri akan abun ciki na phytochemical, amma a ɗan ƙarami fiye da sarrafawa zuwa compotes, applesauce, ko dafaffen ruwan 'ya'yan itace. Don haka kada ku taɓa tafasa apples.
Apples da amfanin lafiyar su
Apples ya kamata ya kasance a cikin menu na yau da kullum - musamman a lokacin lokacin girbi na kaka: Suna taimaka maka rasa nauyi, hana asma, kare kariya daga ciwon daji, tsaftace hanta, mayar da flora na hanji, kuma yana da kyau ga kwakwalwa - don suna kawai ƙaramin zaɓi. daga cikin su duka don gabatar da ingantaccen tasirin apple.
Apples suna taimakawa tare da asarar nauyi
Lokacin da ya zo ga asarar nauyi, ya kamata ku ba da fifiko ga dukan apples. Suna taimaka maka rasa nauyi fiye da ruwan 'ya'yan itace apple. Ku ci apple matsakaita a matsayin mai farawa, kamar mintuna 15 kafin babban abinci. Sakamakon ba shi da girma, amma tabbas yana ba da gudummawa ga nasarar asarar ku. An gano cewa kuna adana aƙalla 60 kcal.
A cikin binciken da ya dace, mutanen da aka gwada sun bar kashi 15 cikin 1240 ƙasa da babban abincin bayan farawar apple. Tun da abinci a cikin wannan binciken ya ƙunshi kusan 186 kcal, ya kasance 120 kcal ƙasa da yadda aka cinye. Ana cire adadin kuzari daga apple (wanda ke da 60 kcal a cikin binciken yanzu) sannan an cire shi daga wannan don kcal da aka ambata ya rage.
Siffofin apple da aka sarrafa (miya da ruwan 'ya'yan itace) ba su haifar da kwatankwacin sakamako ba a cikin wannan binciken.
Wani bincike na Brazil da aka ruwaito a cikin Maris 2003 fitowar Gina Jiki ya kuma gano cewa cin apples (da kuma pears) yana haifar da asarar nauyi a cikin masu kiba. An raba mata 400 gida uku. Ɗaya daga cikin rukuni ya ci wani ɓangare na biscuits oatmeal sau uku a rana ban da abinci na yau da kullum (ana sa ran sakamako saboda nau'in fiber na al'ada da suka ƙunshi), na biyu apple sau uku a rana, na uku kuma pear sau uku. rana - kowane don makonni 12.
Kungiyoyin apple da pear kowanne sun rasa kilogiram 1.2, kungiyar oatmeal ba ta rasa nauyi ba. Ƙungiyoyin 'ya'yan itace guda biyu kuma sun sami mafi koshin lafiya matakan sukari na jini fiye da ƙungiyar oatcake bayan makonni 12.
Tuffa da ruwan 'ya'yan itacen apple suna hana cututtukan huhu
A cewar wani bincike na Finnish na maza da mata 10,000 daga 2002, mutanen da suke cin apples akai-akai ko kuma suna shan ruwan tuffa suna fama da ciwon asma da yawa - da kuma cututtukan zuciya.
Binciken ya nuna cewa yawan quercetin (daya daga cikin flavonoids a cikin apples) da mutum ya sha, yana rage yawan mace-mace daga cututtukan zuciya. Quercetin kuma ya rage haɗarin kamuwa da cutar kansar huhu da nau'in ciwon sukari na 2, tare da rage haɗarin bugun jini lokacin da abinci ya kasance mai wadata a kaempferol, naringenin, da hesperetin - duk flavonoids kuma an san ana samun su a cikin apples.
An sami irin wannan binciken a wani bincike na Ostiraliya na manya 1,600. Wadanda suka ci apples da pears da yawa ba su ci gaba da ciwon asma sau da yawa kuma suna da bututun buroshi mai ƙarfi.
Tuffa da ruwan 'ya'yan itacen apple suna kare hanta
Tuffa da ruwan 'ya'yan itacen apple mai hazo a zahiri wani nau'in elixir ne na kariya ga hanta. A cewar wani bincike daga Maris 2015, yana yiwuwa da farko polyphenols a cikin apple (the oligomeric procyanidins) suna da tasiri mai karfi na chemopreventive kuma zai iya kare kariya daga sinadarai masu guba ga hanta.
Sauran nazarin sun nuna cewa polyphenols a cikin apples na iya kare kariya daga damuwa na oxidative kuma ta haka ne mitochondria (masu wutar lantarki na sel) daga lalacewa. Tuffa polyphenols kuma suna yin hakan lokacin, alal misali, ana ɗaukar magungunan kashe radadi wanda yawanci zai lalata hanta da ƙwayoyin hanji. Indomethacin yana daya daga cikin irin wannan maganin rage radadi. Yanzu, dangane da kashi na miyagun ƙwayoyi da adadin apples, ba shakka, apples na iya kare hanta da hanji daga wannan magani.
A lokaci guda kuma, apples suna taimakawa flora na hanji don kiyaye daidaiton lafiya, wanda hakan yana sauƙaƙa hanta. Dangane da ciwon hanji kuwa, narkewar abinci ba ya yin kasala kuma ana samar da abubuwa masu guba da yawa a cikin hanji, sannan su bi ta cikin jini zuwa hanta don cire guba. Don haka tsaftace hanji yana daya daga cikin matakai na farko idan kuna son yin wani abu mai kyau ga hanta - kuma apples ko apple ruwan 'ya'yan itace yana taimakawa da wannan.
Apples da ruwan 'ya'yan itace apple suna da kyau ga hanji
A cewar wasu masana kimiyya, bayanin tasirin apple a kan hanji yana daya daga cikin manyan dalilan da suka sa apples ke da tasiri mai kyau ga lafiya. Sun yi imanin cewa apples suna da irin wannan tasiri mai kyau akan lafiyar jiki saboda suna taimakawa wajen dawo da flora na hanji. Domin an san flora na hanji a matsayin wurin da babban sashin garkuwar jiki yake. Idan tsarin rigakafi yana da ƙarfi kuma hanji yana da lafiya, to da wuya kowace cuta ta iya tasowa.
Abin da ya sa apple ɗin ya zama abokantaka na gut mai yiwuwa haɗin flavonoids, polyphenols, da fiber (misali pectin). Bincike ya nuna cewa bayan cin tuffa, adadin sinadarai masu gajeriyar sarka a cikin hanji yana karuwa, alamar da ke nuna cewa kwayoyin cuta na hanji suna mayar da fiber da ke cikin apple din zuwa wadancan fatty acid.
A gefe guda, apples suna ba da abinci ga flora na hanji, a daya bangaren kuma, suna tabbatar da farfadowa mai kyau da kuma kula da mucosa na hanji, saboda sakamakon gajeriyar sarkar kitse da kwayoyin mucosa na hanji ke amfani da su musamman a matsayin masu samar da makamashi. .
Tuffa da ruwan tuffa suna kiyaye lafiyar kwakwalwa
Duk wanda ke son shan ruwan tuffa mai giza-gizai ta dabi'a (a kullum) yana iya rage haɗarin cutar Alzheimer. A cewar masu bincike a cikin Journal of Alzheimer's Disease a 2009, an ce ruwan 'ya'yan itace apple yana hana samuwar beta-amyloid a cikin kwakwalwa. Beta-amyloids adibas ne waɗanda kuma aka fi sani da “samfurin plaque” kuma suna da alaƙa da lalata.
Kuma ko da an riga an gano cutar Alzheimer, apples and apple juice yakamata su kasance cikin abincin. Sa'an nan kuma amfani da apples na yau da kullum zai iya haifar da ci gaba a cikin halayyar mai haƙuri - bisa ga wani binciken.
Masu bincike a Jami'ar Massachusetts-Lowell, Amurka, sun gano cewa shan lita kwata na ruwan apple a kowace rana (an raba kashi biyu ana sha har tsawon makonni hudu) a cikin mutanen da ke da matsakaicin matsakaici ko matsananciyar cutar Alzheimer na inganta halayensu da kuma alamun tunanin su. da kusan kashi 30 cikin dari. Musamman tsoro, firgita, da ruɗi sun inganta.
Apples da fructose
Ana daukar apples a matsayin 'ya'yan itatuwa masu arzikin fructose - kuma fructose an san ba shi da kyau ga lafiya kamar yadda muka bayyana a nan da nan. Amma misalin apple ya sake nuna da kyau cewa abu ba shi da kyau a kowane hali, yana da mahimmanci a cikin wane nau'i kuma ba shakka a cikin adadin da kuke ɗauka.
Don haka idan kuna amfani da fructose a cikin nau'i mai mahimmanci da keɓewa a cikin abubuwan sha masu laushi, ruwan 'ya'yan itace, ko kayan zaki, zai iya zama cutarwa.
Ta hanyar cinye 'ya'yan itace na halitta ko ruwan 'ya'yan itace na halitta, a gefe guda, wannan mummunan sakamako ba ya bayyana. Cocktail na duk sauran - abubuwa masu lafiya sosai - yana hana fructose daga lalacewa. Akasin haka. Yana iya ma kasancewa cewa fructose yana da tasiri mai amfani a nan.
Tabbas, bai kamata ku rayu ba tare da ruwan 'ya'yan itacen apple kadai ba kuma ku sha da lita guda. A cikin binciken da aka ambata, batutuwan ba su taɓa cinye fiye da 250 ml na ruwan 'ya'yan itacen apple mai inganci kowace rana ba kuma sun sami sakamako mai inganci duk da wannan ƙaramin adadin.
Wanne nau'in apple ne mafi kyau?
Akwai dubban nau'ikan apple - tsoho da sababbi. Sababbin galibi suna da girma, marasa kyau, kuma suna ɗaukar makonni a babban kanti. Dandanin su galibi mai dadi ne kuma mai laushi, sau da yawa mara kyau. Amma tsofaffin iri har yanzu suna dandana kamar apple ya kamata su dandana: aromatic, yaji da zaki, da m, wani lokacin ma tart ko lemo.
Ba su bunƙasa ƙasa da gonakin gonakin gonaki fiye da na tsohuwar gonar lambu mai kyau. Suna buƙatar ƙarancin magungunan kashe qwari (idan akwai) kuma sun fi jure cututtuka. Yawan amfanin ku ba shi da ƙima, akwai shekaru masu kyau kuma waɗanda ba su da kyau.
Shin sabbin iri sun fi kyau?
An ce sau da yawa cewa sababbin nau'o'in sun fi wadata a bitamin C. Braeburn, alal misali, ya ƙunshi 20 MG na bitamin C a kowace g 100, yayin da "al'ada" apple kawai yana ba da kusan 12 MG na bitamin C. Kamar dai bitamin C shine ma'auni. na kowane abu - musamman tun da bambancin 8 MG ba shi da mahimmanci musamman idan aka yi la'akari da buƙatun bitamin C na 500 MG kowace rana (a hukumance kawai 100 MG).
Idan kana so ka wadata kanka da bitamin C, to, kayi tunani kadan game da apple. Kuna cin 'ya'yan itatuwa citrus (50 MG na bitamin C), broccoli (115 MG), farin kabeji (70 MG), barkono ja (120 MG), kohlrabi (60 MG), da sauran kayan lambu da salads, amma ba lallai ba ne apple.
Tare da apples, bitamin C ba shi da mahimmanci. Kamar yadda muka gani a sama, shi ne kayan shuka na biyu na musamman wanda ya sa ya zama mai mahimmanci - kuma ba bitamin C ba. Duk da haka, idan yazo da polyphenols, tsofaffin nau'in apple sun fi dacewa da sababbin nau'o'in.
Tsofaffi nau'in apple sun fi lafiya
Tuffa na buƙatar polyphenols don kare kansu daga cututtukan fungal da kamuwa da kwari. Irin apple na zamani waɗanda suke girma a cikin gonaki kuma ana fesa su sau 20 a shekara don cututtukan fungal kuma kwari da wuya suna buƙatar kariya ta kansu don haka kawai suna samar da polyphenols kaɗan. Tsohon nau'in apple sun bambanta. Sun kasance (idan daga noman kwayoyin halitta) sun dogara da kansu sosai don haka suna da wadata a cikin waɗannan abubuwa na musamman waɗanda ke da amfani ga ɗan adam.
An gudanar da bincike ko nazari kadan dangane da haka. A cikin binciken, duk da haka, an gano jajayen apples na nau'in Idared suna da wadata musamman a cikin polyphenols.
Hakanan ana iya ɗauka cewa apples tare da ɗanɗano mai ɗanɗano, watau waɗanda ke da abun ciki mai girma tannin, suma sun ƙunshi ƙarin polyphenols. Nau'in apple tart sun haɗa da, alal misali, Boskoop da Cox Orange, da Reinette, da Goldparmäne, da Gewürzluiken. A lokaci guda, waɗannan apples ba shakka ba su da yuwuwar gurɓata su da ragowar magungunan kashe qwari.
Wataƙila ba za ku sake samun waɗannan nau'ikan apples a cikin babban kanti ba. Amma watakila a kasuwar kayan lambu na gaba, a cikin kasuwar kwayoyin halitta, ko kuma kai tsaye daga manomi wanda har yanzu yana kula da gonar gonarsa.
Shuka tsohon iri-iri apple a gonar
Idan kuna da lambun kuma kuna son dasa itacen apple, to, zaɓi tsohuwar nau'in apples iri-iri. Za ku sami zaɓi mai faɗi a wuraren jinya na musamman kuma za ku iya zaɓar nau'ikan da suka dace da yanayin ƙasa da yanayi a yankinku tsawon ƙarni. Hakanan zaka iya samun wuraren gandun daji na musamman a ƙarƙashin kalmar "Urobst" akan Intanet, waɗanda har ma ba su da tushe, watau ba a dasa su ba, bishiyoyin apple a cikin kewayon su.
Ungrafted yana nufin cewa itacen apple ya girma daga iri kuma zaku iya shuka bishiyu daga tsakiyar apple ɗinku waɗanda koyaushe zasu ɗauki nau'in apple iri ɗaya. A gefe guda kuma, idan ka sanya irin apple daga Granny Smith a cikin ƙasa, zai girma ya zama itacen apple, amma ba zai haifar da apples apples ba, amma apples apples daban-daban.
Allergy Apple: Tsofaffin nau'ikan apple suna jurewa
A polyphenols da aka ambata a cikin sakin layi na baya, wanda ke nuna tsohuwar nau'in apple kuma an samo su daga nau'in apple na zamani, suna kare kariya daga allergies, don haka mutanen da ke da ciwon apple sukan jure wa tsofaffin nau'in apple da kyau, misali B. Roter Boskoop, Goldparmäne, Reinetten. Ontario, Santana, Danziger Kantapfel, Kaiser Wilhelm, da sauransu. Duk da haka, tun da kowane mai ciwon alerji ya bambanta, dole ne a gwada haƙuri sosai.
Kawar da apple alerji tare da apple far
Kashi 70 cikin 1 na masu rashin lafiyar birch pollen suma suna rashin lafiyar apples, don haka rashin lafiyar apple na iya wakiltar rashin lafiyar giciye. Saboda rashin lafiyar birch pollen (Betv1) yana da irin wannan tsari da apple allergen (Mald).
Koyaya, a cikin 2020, cibiyar bincike ta Limburg a Bozen/South Tyrol ta sami damar gano nau'ikan apple waɗanda ke nuna ƙarancin rashin lafiya ko kaɗan. Don haka, an gwada nau'ikan apple iri-iri akan masu aikin sa kai na rashin lafiyan da ke cikin asibitocin Bolzano da Innsbruck. Nazarin ya yi nasara sosai har ma yana yiwuwa a haɓaka abin da ake kira maganin apple.
A cikin wannan maganin, masu fama da rashin lafiyar apple suna cin apples tare da ƙarancin rashin lafiyan, kamar apple, tsawon watanni uku. B. Red Moon - nau'in apple mai launin ja wanda yake sabo amma yana da babban abun ciki na polyphenol. Anthocyanins, waɗanda ke cikin polyphenols, suna launin naman waɗannan apples ja, ba kawai fata ba. Anthocyanins kuma suna juya ja kabeji ja ko kuma fatar aubergines mai duhu shuɗi.
Sannan ana cin tuffa masu matsakaicin matsakaiciyar alerji har tsawon wata uku, misali B.Pink Lady. A ƙarshe, ana ci apples tare da babban alerji, kamar apples, na tsawon akalla watanni tara. B. Golden Delicious ko Gala.
Bayan wannan jiyya, ba zato ba tsammani mahalarta sun sami damar jure wa apples sosai ba tare da haɓaka alamun rashin lafiyan ba. Yanzu sun sami damar jure wa sauran 'ya'yan itatuwa, apples, da kayan lambu waɗanda a baya suka kasance masu rashin lafiyar saboda rashin lafiyar giciye. Haka ne, har ma sun nuna ƙarancin alamun zazzabin hay a cikin bazara fiye da na shekarun baya, don haka maganin apple na iya a fili kuma yana magance rashin lafiyar pollen birch.
Yaya ake cin apples - gaba ɗaya ko a matsayin ruwan 'ya'yan itace? Da ko babu harsashi?
Lokacin cin apples, yana da mahimmanci a koyaushe ku sayi 'ya'yan itace masu banƙyama daga noman ƙwayoyin cuta. Kwarewa ta nuna cewa tuffa mara kyau sun fi sabo da daɗi fiye da 'ya'yan itatuwa masu fata mai sheki.
Koyaushe ku ci apples tare da fata, saboda fata tana ɗauke da mafi yawan polyphenols, flavonoids, bitamin, da fiber. Ana samun bitamin C ne kawai a cikin adadi mai yawa a cikin jiki fiye da a cikin kwasfa.
Tabbas, saboda wannan dalili, cin ’ya’yan itacen gaba ɗaya ko haɗa shi cikin ɗanɗano mai santsi ya fi shan ruwan 'ya'yan itace. Domin a lokacin da ake yin ruwan 'ya'yan itace, yawancin kayan abinci masu mahimmanci sun ɓace. Kamar yadda aka ambata a sama, yana da kyau a koyaushe ku ci apples danye, watau kada ku dasa su cikin mush ko compote.
Idan ka zaɓi ruwan 'ya'yan itace, to lallai ya kamata ya zama wanda ba a tace shi ba, watau ruwan 'ya'yan itacen apple mai gizagizai. Ruwan 'ya'yan itace daga maida hankali ba shi da tambaya. Madadin haka, zaɓi ruwan 'ya'yan itace ba-daga-da-da-da-da-dama, saboda an sarrafa wannan kuma an bi da shi kaɗan gwargwadon yuwuwar sabili da haka yana da babban abun ciki mai aiki mafi girma.
Tabbas, zai fi kyau idan kun sanya ruwan apple ɗinku koyaushe sabo ne a gida. Sa'an nan kuma ba a pasteurized ba, wanda ko da yaushe yana faruwa tare da ruwan 'ya'yan itace da aka saya - ko ruwan 'ya'yan itace kai tsaye ko a'a.
Apple ruwan 'ya'yan itace - na gida
Tare da juicer mai inganci (ba juicer centrifugal ba), zaka iya danna ruwan apple ɗinka cikin sauƙi da kanka, misali kamar haka:
Ruwan Ginger na Apple
- 2 manya ko 3 kananan apples
- ½ albasa
- 1 karamin yanki na ginger
- 1 yanki na Organic lemun tsami tare da kwasfa
Sanya apples ɗin kuma - kamar beetroot - a yanka su cikin guda da za a iya sarrafa su don dacewa da juicer. Saka komai (ciki har da ginger da lemun tsami) a cikin juicer kuma ku ji daɗin ruwan 'ya'yan itacen apple mai daɗi da lafiya sosai.
