10 INONAKIDZA HUTANO BHENEFITI YEAPRICOT, NUTRITION UYE MAPOKA

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Kumba Hutano Chikafu Nutrition oi-Amritha K By Amritha K. muna Chikumi 28, 2019

Sainzi inonzi saPrunus armeniaca, maapricot michero michero yakabatana neplums uye mapichisi. Zvibereko zvinotapira izvi zvakapfava - zvese kubva mukati nekunze uye ndeimwe yemichero yakanyanyisa. Maapurikoti akajairwa orenji kana yero muvara netiki tinge tsvuku. Michero midiki yakazara nerunyorwa runoshamisa rweicherwa uye mavitamini akaita vhitamini A, vhitamini C, vhitamini K, vhitamini E, potasium, mhangura, manganese, magnesium, phosphorus uye niacin ^[1] .

Iyo yakanaka sosi ye fiber, maapurikoti anogona kuomeswa uye kudyiwa kana anogona kudyiwa mbishi futi. Ivo vane akawanda hutano mabhenefiti, ndokuti, kubva pakurapa kugaya uye kudzikisa cholesterol kusvika pakubatsira kuonda uye kurapa mamiriro ekufema ^[piri] .

Maapurikoti anoshandiswa mumhando dzakasiyana siyana dzekugadzirira sejamu, majusi, uye jellies apricot oiri inoshandiswawo seiri rinokosha mafuta kune akasiyana hutano zvinangwa futi.

Kukosha Kwehutano Kwemaapurikoti

100 magiramu emichero aya ane macalorie makumi mana, 0,39 g mafuta, uye 0,39 iron. Izvo zvakasara zvinovaka muviri mu100 gramu yeapurikoti zvinotevera ^[3] :

11.12 g makabhohaidhiretsi
2 g faibha
86.35 g mvura
1.4 g mapuroteni
13 mg yekalcium
10 mg magnesium
23 MG phosphorus
259 mg, potassium
1 mg sodium

Hutano Kubatsirwa Kwemaapurikoti

1. Inoderedza kuzvimbirwa

Maapurikoti akapfuma mune fiber uye anobatsira pakutsetseka kwemukati. Vanhu vanotambura nekuzvimbirwa vanokurudzirwa kuti vadye maapurikoti nekuda kwenzvimbo dzaanorasa ^[4] . Iyo fiber inogadzirwa mumaapricots inokurudzira gastric uye yekugaya majusi ayo anobatsira mukumwisa zvinovaka muviri uye mukutyora chikafu, zvichiita kuti zvive nyore kugadzirisa.

2. Inovandudza hutano hwemwoyo

Maapricots akazara nefibre iyo inobatsira mukuderedza cholesterol, izvo zvinoita kuti moyo wako uve noutano. Maapurikoti anowedzera yakanaka (HDL) cholesterol uye inoderedza yakaipa (LDL) cholesterol. Zvakare, muchero une potasiyamu inoenzanisa zviyero zvemagetsi muhurongwa ^[5] .

3. Inowedzera hutano hwepfupa

Michero midiki uye yakatenderera ine huwandu hwakakura hwecalcium, iron, mhangura, manganese uye phosphorus izvo zvinodiwa kuti kukura kwemabhonzo ^[6] . Kudya michero iyi zuva nezuva nenzira inodzorwa kunodzivirira osteoporosis, kukurudzira kukura kwakanaka uye kukura kwemapfupa, uye kudzivirira mamiriro ane hukama nezera.

4. Kunowedzera metabolism

Maapurikoti anobatsira kuchengetedza huwandu hwemvura mumuviri nekuti iwo ane maviri akakosha mamineral senge potasium uye sodium. Aya macherwa anochengetedza muyero wemvura mumuviri uye anogovera simba kuzvikamu zvakasiyana zvezvikamu nemhasuru uyezve kugadzirisa metabolism ^[7] .

5. Inodzivirira gomarara

Maapurikoti ane carotenoid uye mamwe ma antioxidant makomputa anobatsira mukudzivirira gomarara. Aya antioxidants anodzivirira emahara radical kukuvara kubva pakupinda mumuviri uye kuparadza gomarara maseru ^[8] .

6. Aids kuonda

Yakaderera macalorie, apricots anobatsira kune yako uremu kurasikirwa chikafu. Iyo isina insoluble fiber iripo mumaapricots inochengeta dumbu rako rizere kwenguva yakareba uye rinokuchengetedza iwe wakaguta, nekudaro uchibatsira mukudzikira uremu ^[9] .

7. Kunorapa fever

Ivo vanhu vanotambura nefivhiri vanogona kuva neapricot muto nekuti ine zvese zvakakosha mamineral uye mavitamini ayo anobatsira mukubvisa detoxification yenhengo dzakasiyana ^[10] . Izvo zvinozorodza uye zvinopesana nekuzvimba zvivakwa mumaapricots zvinogona kudzikisa kuzvimba uye zvakare zvinounza zororo kubva kune fivha.

8. Inowedzera RBC kuverenga

Maapurikoti akapfuma mu iron iyo inobatsira mukugadzira masero matsvuku eropa. Isiri-heme iron mhando yesimbi iriko mumaapricots ayo anotora nguva kupinza mumuviri uye iyo yainogara kwenguva yakareba, ndipo paunowedzera mikana yekudzivirira kupererwa neropa. ^{[gumi neimwe]} .

9. Inovandudza kuona

Kudya maapurikoti nguva dzose kunogona kubatsira kuvandudza maziso ako, nekuda kwekuvapo kwevhitamini A muchero ^[12] . Izvo zvinobatsirawo kudzivirira zera-rinoenderana nezera kurasikirwa kurasikirwa.

10. Inodiridza muviri

Ma electrolyte aripo mumaapricot anobatsira kuchikamu chikuru chebatsiro kubva kuapricot. Izvi zvinobatsira kuchengetedza huwandu hwemvura mumuviri wako uye nekuchengetedza muviri uine hydrated. Inobatsirawo mukubvunda kwemhasuru ^[13] .

Hutano Apricot Mapoka

1. Apurikoti-sipinachi saladhi

Zvinoshandiswa ^[14]

1 mukombe bhinzi nhema, yakabikwa
1 kapu yakatemwa apricots
1 yepakati tsvuku kana yero bhero mhiripiri, cheka kuita mitsetse
1 scallion, yakatetepwa 1 kikapu yakatemwa yakachena cilantro
1 clove gariki, minced
& frac14 mukombe apricot nekita
2 tablespoons maorivhi
1 teaspoon grated nyowani ginger
4 makapu shredded nyowani sipinashi

Mirayiridzo

Sungai bhinzi dema, apurikoti, bhero mhiripiri, scallion, cilantro, uye gariki mundiro yepakati.
Zvadaro, sanganisira apricot nekita, mafuta, mupunga vhiniga, soy muto, uye ginger uye zunza zvakanaka.
Dururira pamusoro pemusanganiswa webhinzi.
Dhavhara nefiripi uye firiji kwemaawa maviri.
Wedzera sipinashi uye sangana zvakanaka.

2. Kokonati oatmeal

Zvinoshandiswa

⅓ mukombe oats
⅓ mukombe usina mukaka wekokonati
Chidimbu chemunyu
⅓ mukombe apurikoti
1 supuni 1 hazelnuts
1 teaspoon maple sirasi

Mirayiridzo

Sanganisa oats, mukaka wekokonati uye munyu mundiro.
Dhavhara uye firiji usiku hwose.
Pamusoro nema apricots, hazelnuts uye maple syrup.

Side Migumisiro Yeva Apricots

Vakadzi vane pamuviri uye vanoyamwisa vanofanirwa kudzivirira kudya apricot.
Mune vamwe vanhu, zvinogona kukonzera gastric allergies ^{[gumi neshanu]} .
Usapedze mbeu yeapurikoti sezvo iine chepfu uye ichikonzera cyanide chepfu.

Wona Chinyorwa Mareferenzi

[1]Chang, S. K., Alasalvar, C., & Shahidi, F. (2016). Kuongorora kwemichero yakaomeswa: Phytochemicals, antioxidant efficacies, uye hutano hunobatsira. Zvinyorwa zveChinoshanda Chikafu, 21, 113-132.
[piri]Alasalvar, C., & Shahidi, F. (2013). Kuumbwa, phytochemicals, uye hunobatsira hutano mhedzisiro yemichero yakaomeswa: kuongorora. Michero yakaomeswa: Phytochemicals uye mhedzisiro yehutano, 1-19.
[3]Slavin, J. L., & Lloyd, B. (2012). Hutano mabhenefiti emichero nemiriwo. Kufambira mberi mukudya kunovaka muviri, 3 (4), 506-516.
[4]Skinner, M., & Hunter, D. (Eds.). (2013). Bioactives muchero: hutano hunobatsira uye chikafu chinoshanda. Wiley-Blackwell.
[5]Zeb, A., & Mehmood, S. (2004). Hutano Zvikumbiro. Pakistan Zvinyorwa zveNutrition, 3 (3), 199-204.
[6]Van Duyn, M.A S., & Pivonka, E. (2000). Mhedziso yehutano hunobatsira hwemichero uye miriwo yekudyiwa kweiyo dietetics nyanzvi: yakasarudzwa mabhuku Zvinyorwa zveAmerican Dietetic Association, 100 (12), 1511-1521.
[7]Leccese, A., Bartolini, S., & Viti, R. (2008). Yakazara antioxidant kugona uye phenolics zvemukati mune matsva maapricots. Acta alimentaria, 37 (1), 65-76.
[8]Dutta, D., Chaudhuri, U. R., & Chakraborty, R. (2005). Maumbirwo, mabhenefiti ehutano, antioxidant chivakwa uye kugadzirisa uye kuchengetedza kwecarotenoids. African Zvinyorwa zveBiotechnology, 4 (13).
[9]Campbell, O. E., & Padilla-Zakour, O. I. (2013). Phenolic uye carotenoid inogadzirwa yemapeche mapeche (Prunus persica) nemaapricots (Prunus armeniaca) sekukanganiswa nemhando dzakasiyana uye peeling. Chikafu chekutsvagisa nyika dzese, 54 (1), 448-455.
[10]Leccese, A., Bartolini, S., & Viti, R. (2007). Yakazara antioxidant kugona uye phenolics zvemukati mune apricot michero. International Zvinyorwa zveMichero Sayenzi, 7 (2), 3-16.
[gumi neimwe]Kader, A. A., Perkins-Veazie, P., & Lester, G. E. (2004). Hutano hwehutano uye Kukosha Kwayo kuHutano hweVanhu. Iyo Yekutengesa Kuchengetedza kweMichero, Miriwo, uye Florist uye Nursery Masheya, 166.
[12]Johnson, E. J. (2002). Basa re carotenoids muhutano hwevanhu. Chikafu muhutano hwekiriniki, 5 (2), 56-65.
[13]Tian, H., Zhang, H., Zhan, P., & Tian, F. (2011). Kuumbwa uye antioxidant uye antimicrobial zviitiko zvechena apricot almond (Amygdalus communis L.) mafuta. Ijenari yeEuropean lipid sainzi uye tekinoroji, 113 (9), 1138-1144.
[14]KudyaWell. (nd). Hutano Apricot Mapoka [blog positi]. Kudzorerwa kubva, http://www.eatingwell.com/recipes/19191/ingredients/fruit/apricot/?page=3
[gumi neshanu]Schmitzer, V., Slatnar, A., Mikulic ‐ Petkovsek, M., Veberic, R., Krska, B., & Stampar, F. (2011). Kuenzanisa kudzidza kwepuraimari uye yechipiri metabolites muapricot (Prunus armeniaca L.) zvirimwa. Zvinyorwa zveSainzi yeKudya uye Zvekurima, 91 (5), 860-866.