Hapana chinhu chiri nani kunze kwekugunzva pane mutsva, majee aple. Maapuro ndeimwe yemhando dzinowanzoshandiswa michero, zvichida nekuda kwekunakidza, kunaka, kushandiswa, uye kuwanikwa. Iko kune zviuru zvemarudzi akazivikanwa apuro munyika, zvisinei, muUnited States anenge makumi maviri kana kupfuura inotengeswa. Zvinowira muvaraidza (kubva kune zvitsvuku kusvika kune zvitubu kusvika kune ndarama), kunakidza (kubva kunotapira kuenda kune tart kuenda kune tangy), nekugadzirwa (kubva pa mealy kusvika kune zvishoma kusvika kune zvishoma).
Nzira dzekuchengetedza dzemazuva ano dzinoita maapuro anowanikwa gore rose, uye nguva yepamusoro iri mukuwa.
| Apple Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 chiyero chakakura chinoshandisa 3 "yakareba (182 g) | |
| Per Serving | % Daily Value * |
| Maoriro 95 | |
| Maorikiti anobva kuFat 3 | |
| Total Fat 0.3g | 1% |
| Saturated Fat 0g | 0% |
| Polyunsaturated Fat 0g | |
| Monounsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 2mg | 0% |
| Potassium 195mg | 4% |
| Carbohydrates 25.1g | 10% |
| Dietary Fiber 4.4g | 18% |
| Zvokudya 18.9g | |
| Proteine 0.8g | |
| Vitamini A 0% · Vitamin C 28% | |
| Calcium 0% · Iron 6% | |
* Kubva pane zvokudya zviviri zvekoriori | |
Imwe mapurogiramu mapepa ane mapeji makumi mapfumbamwe nemazana mashanu uye 25 gramu yemakrohydrate (inenge yakaenzana sezvimedu zviviri zvechingwa). Kana uri kuedza kutarisa karubhadhirodhi yako kudya iwe ungada kusarudza hutuku hudiki (4 oz kana hukuru hwetennis ball) maapulo kuchengetedza ma carbohydrates kusvika anenge magiramu 15 pamusoro pekushanda kwezvibereko. Uye ramba uchifunga kuti mamwe maapuro makuru anogona kunge ane 35 kana kupfuura magiramu ehydrohydrate.
Health Benefits
Maapulo ane zvakawanda zvinovaka muviri zvinogona kupa utano hunobatsira. Apo kudya maapuro uchiedza kudya peel-iyo ine chromium, maminari anokosha pakubatsira insulin chiito. Insulin ndiyo hormone inobatsira kudzora ropa rehuga, zvichiita kuti shuga ishandiswe nekuda kwesimba.
Uyezve, mapele peel ane huwandu hwehuwandu hwezvipukanana kana uchienzaniswa nenyama yemapuro. Pakupedzisira, peels inogona kubatsira mune satiety nokuti ine fiber.
Maapuro anewo maitiro akanaka kwazvo ekushandisa fiber. Anenge chikamu chimwe chete muzvitatu che fiber muapuro inogadzikana , kunyanya pectin. Kutsvakurudza kwakaratidza kuti zvikafu zvakagadzikana mu-suluble fiber zvinogona kubatsira kuderedza cholesterol. Zvokudya zvinowanikwa mune zvakasanganiswa fiber zvinogona kubvisa cholesterol kunze kwemuviri. Anoda kupinda magiramu 25 kusvika ku38 zuva rega rega.
Maapuro matsva ndiwo ane mavitamini C akanaka uye anowanikwa zvakanakisisa zve quercetin, pamwe chete anewo nhamba yakawanda ye polyphenols.
Quercetin chiratidzo che phytochemical chinozivikanwa se flavonoid, chinowanikwa muhombodo yeapuro. Kutsvakurudza kwemhuka nekutsvakurudza kushandiswa kwemaitiro emasero vakawana kuti quercetin inogona kubatsira kuchengetedza kune dzimwe kenza uye kubatsira kuuraya kenza yemukenza. Zvinonzwisisika, idzi mhando dzeongororo dzinogona kuratidza kuti zvinogona kuitika zvinobatsira asi hadzisi kupa uchapupu hwokuti migumisiro yakadaro inogona kuwanikwa kuvanhu. Zvidzidzo zvepakutanga zvakare zvinoratidza kuti quercetin inogona kubatsira kuderedza dambudziko repfungwa yemwoyo.
Maapuro anogonawo kuva nemigumisiro yakanaka pamabhakitiriya mumakoloni edu. Iyi inzvimbo yekutsvakurudza iyo ikozvino kugamuchira zvakanyanya kutarisirwa.
Zvinoratidzika kuti marita ane utano anogona kubatsira kudzivirira zvirwere uye kuchengetedza hutano hwakanaka.
Cherechedza kuti kushandura maapuro kunoderedza huwandu hwehuwandu hwezvokudya zvakanyanya-huwandu hwakawanda hwebhodhoro reapuroti mujasitetti rine zvishoma chete chikamu chiduku chezvibereko izvo zvaiva mumichero yose yepakutanga.
Mibvunzo Inowanzoitika
Kune humwe hutano hwakasiyana pakati pemhando dzakasiyana-siyana here?
Usati wataura nezvemarudzi akasiyana-siyana emaapuro, zvakakosha kucherechedza kuti ukuru hweapuro ndiyo inogadzirisa zvakakosha yeakoriyumu, katehydrate, shuga, uye fiber. Chinangwa chekudzivirira maapuro makuru, sezvo izvi zvinogona kunge zvine ma carbohydrate akawanda kana mamwe mashekeri emichero, zvisingarevi kuti vangave vadyarwa vachishandisa zvipembenene.
Pane kudaro, sarudza aple duku, ukuru hwetennis bhora. Uye kana uchikwanisa, utenge maapuro ehu, nokuti maapuro ari pane tsvina gumi nemazana uye anotakura mamwe mishonga inouraya kupfuura dzimwe michero yemhando nemagetsi echecker.
Kusiyana kwakasiyana-siyana kwemaapuro kuchava nemafuta akaenzana emakoriori, makhahydrates, uye fiber kana akaenzana. Mukuwedzera, vose vane zvakafanana mavitamini uye mineral profiles. Zvisinei, kana usingadyi ganda reapuro, iwe uchasara pane imwe chromium uye chikamu chikuru che fiber uye polyphenols (michina yemiti ine simba re antioxidant) inogona kuva cardio-inodzivirira uye kudzivirira kune dzimwe kenza.
Pane uwandu hutsva hwekutsvaga kuti ndeapi rudzi rweapuro ndiyo yakagadzikana kudya. Asi isu tinoziva kuti maapuro ane bvudzi rakatsvuka ane anthocyanins, ayo ari makemikari anoita se antioxidants. Kana iwe uchida maapuro matsvuku, iyi ibhonasi.
Kusarudza nekuchengetedza Maapulo
Sarudza maapuro anotsvedza asina blemishes, nzvimbo dzakanyorova, kana maronda. Maapulo anorwadza kana kuora anobudisa gasi ethylene inogona kukurumidzira kuparara kweimwe michero, saka inofanira kuraswa pakarepo.
Chengeta maapulo mufiriji. Maapulo akachengetedzwa zvakanaka anogona kupera kwemavhiki matanhatu.
Dzivisa kushambidza kusvikira usati watoshandisa, asi iva nechokwadi chekuti uasuke zvakanaka kuti ubvise zvinouraya mishonga nemakisi.
Mukuwedzera kune maapuro matsva, maapuro anogona kutengwa seapleauce kana maapuro akaomeswa. Sarudza maapurozive asina kana shuga akawedzerwa uye ona kukosha kwekushandira maapuro akaomeswa. Zvibereko zvakakangwa zvinowanzova nezvimwe makoriyori nokuti zvakanyanyisa.
Muto kubva maapuro unoshandiswa kubudisa aple cider vhiniga uye inogona kuva chigadzirwa chakanaka chekushandisa pakubika. Ichokwadi, chidzidzo chakabudiswa mu Journal of Functional Foods chakawana kuti vanhu vane hutano huri pangozi yerudzi rwechirwere cheshuga 2 avo vakayerwa maawa 8 eBragg Organic Apple Cider Vinegar Drink Inonaka Stevia kwemavhiki gumi nemaviri akaita kuti kuderedzwa kukuru mukutsanya shuga yeropa kupfuura boka rekutungamirira . Vanyori vanoratidza kuti kuwedzera kwepuni imwe chete kaviri zuva rimwe nerimwe kunogona kuderedza kuderedza kudya kweropa.
Apo apo aple cider vhiniga haifaniri kunge iri mushonga-yose yehuga yega (pasina chikafu chimwe), hapana chakaipa mukuchiedza. Tora mamwe aple cider vhiniga muwaini yako inotevera kana kuti marinate mapuroteni ako mairi.
Nzira Dzakanaka Dzakagadzira Maapulo
Maapulo ndiwo zvokudya zvakanyanyisa. Inogona kudyiwa panguva ipi zvayo yemasikati uye inowanikwa mumarudzi ose ezvokudya.
Gadzira maapuro uye uaikanda muoatmeal nesinamoni, kana kuti mapekeke ezvokudya zvizere ne yogurt uye aple zvimedu. Tora mamwe maapuro mu saladhi yako yemasikati kana kuisa maapuro mumakwenzi ako ezviko kuti uende pamwe nemapuroteni akafanana nekiki yakabikwa, turkey, kana inguruve.
Maapuro anoshandiswawo kune zvakasiyana-siyana zvezvokudya zvakabikwa, kusanganisira chingwa uye mabikira. Zvokudya zvekare zvakagadzirirwa nemaapuro zvinowanzotumidzwa seLa Normade.
Pakubika, maapuloauce anowanzoshanda sechinotsiviwa nemafuta, achiwedzera unyoro uye unyoro husina huwandu husina kuwedzera.
Recipes With Apples
- Apple Steel Cut Oatmeal
- Beet, Carrot, uye Apple Juice
- Beet uye Apple Salad
> Sources:
> America Cancer Society. Quercetin.
> Daniels, Steven. Zvokudya navigator-usa.com vhiniga zvinokonzera zvirwere zvehuga zvekugadzirisa kukwanisa.
> Linus Pauling Institute. Micronutrients yehutano.