Ha ho pelaelo hore liapole li ntle ho uena-haholo-holo haeba u na le lefu la tsoekere. Litholoana tseo u li ratang haholo li na le limatlafatsi tse ngata. Hape, lipatlisiso li amana le liapole tse nang le melemo e itseng ea bophelo bo amanang le lefu la tsoekere.
Nutrition Profile of Apples
Pele e nyane (e ka bang boholo ba bolo ea tennis) e fana ka lik'hilojule tse 60, ligrama tse 16 tsa lik'habohaedreite le 3 dikgerama tsa fiber.
Hape ke mohloli o motle oa vithamine C. Ho phaella moo, liapole li na le quercetin, mofuta oa phytochemical e tsejoang e le flavonoid, e fumanoang letlalo la liapole. Lipatlisiso tsa liphoofolo le lipatlisiso ka mekhoa ea lisele li fumane hore quercetin e ka thusa ho sireletsa khahlanong le kankere e itseng le ho thusa ho bolaea lisele tsa kankere. Phuputsong ea 2015 ho makasine ea Pharmacognosy , bafuputsi ba fumane hore quercetin e ntlafalitse methapo ea methapo ea mali methapong ea sebete le masapo ha e ithutoa ka li-tubes tsa teko.
Liapole li boetse li na le fiber e senyang-mofuta o u bolokang o tletse, o fokotsa ho noa ha limatlafatsi (joaloka tsoekere) ka mali a hao, 'me e thusa ho theola k'holeseterole ea hau. Ho phaella tabeng ea ho thusa ho laola tsoekere ea mali le sebōpeho sa motsoako, fiber e qhibilihang e na le phello e khahlanong le ho ruruha e ka thusang batho ba nang le lefu la tsoekere hore ba hlaphoheloe ka potlako ho mafu.
Khothalletso ea letsatsi le letsatsi bakeng sa fiber ke 25 (bakeng sa basali) ho 38 (bakeng sa banna) dikgerama ka letsatsi.
Apulo e hloekileng e ntse e le molemo ho uena, empa ka letlalo apole e fana ka ligrama tse 3 tsa fiber-hoo e ka bang karolo ea 12 lekholong ea tlhahiso ea letsatsi le letsatsi e khothalletsoang.
Liapole le Tlhahlobo ea lefu la tsoekere
Ha ho hane litholoana le meroho e le karolo ea bophelo bo botle le ea bohlokoa ho bohle, ho akarelletsa le ba nang le lefu la tsoekere .
Registered Koltun, ea re: "Batho ba bangata ba nang le lefu la tsoekere ba tšaba ho ja litholoana hobane ba nahana hore tsoekere e kotsi ho lefu la tsoekere, empa litholoana li ka ba karolo ea morero oa lijo tsa lefu la tsoekere Ka lebaka la sekhahla se phahameng sa phepo le phepo e nepahetseng, ho sebelisoa ha tholoana e feletseng ho ka kenyelletsa morero oa lijo ntle le ho eketsa tsoekere ea mali. Hafeela e kenngoa ka lik'habohaedreite tsa lijo kapa bohobe bo monate, ke ntho e kholo le khetho e ntle ea phepo-haholo-holo joaloka lijo tse monate. "
Ho ja litholoana kaofela, empa haholo-holo liapole, blueberries le morara li kopantsoe le kotsi e ka tlaase ea lefu la tsoekere ea mofuta oa 2, ho ea ka phuputso ea 2013 e phatlalalitsoeng BMJ . Hlokomela hore ho latela thuto e tšoanang, ho noa lero la litholoana ho amana le kotsi e kholo ea lefu la tsoekere .
Ha ho buuoa, liphuputso tse 'maloa li hlahlobile phello e sireletsang ea lero la apole le koahetsoeng ke lefu la tsoekere (ka li-rats). Phuputsong e le 'ngoe ea 2016 ho BMC Complementary and Alternative Medicine, likhofu tse nang le lefu la tsoekere tse neng li fuoe lero le apole le apole ka matsatsi a 21 li ile tsa bona hore likhahla tsa bona tsa mali tsa khase le li-cholesterol li fokotseha. Bafuputsi ba bolela hore liphello e le phello e khahlanong le ho ruruha, antioxidant.
Liapole li tletse li-polyphenols, limela tse ngata tse bonahalang li sireletsa khahlanong le maloetse a mangata a sa foleng.
Hopola hore lipatlisiso tse ngata ke li-epidemiological (ho sheba mekhoa har'a mekhahlelo e meholo ea baahi) kapa ho etsoa ka li-tubes le likhoto. Kahoo le hoja e se bopaki bo matla ho feta moo, e tšepisa.
Li-recipe tse nang le liapole
Fula ka li-apple tse ratoang ka letsoho ka letsoho, u li noe ka linotši, kapa u kenyelle liapole tsa hao ka lijo-thollo tse chesang, yogurt, salate le lijo tse ling.
Apple Cinnamon Couscous Breakfast Breakfast
E monate le e Hlakisang Fennel le Apple Salad
Liapole tse Baked le Oli ea Olive Crumble
Tlhokomeliso e Tsoang ho
Liapole ke khetho ea litholoana e nang le litholoana tse ka kenyelletsoang ho moralo oa lijo tsa lefu la tsoekere. Ha u khetha liapole, khomarela litholoana tse nyenyane (boholo ba bolo ea tennis) 'me u kenyelle lik'habohaedreite ka moralo oa hau oa lijo. Ho na le lipatlisiso tse amanang le melemo ea lero la apole likokoanyana tse tšoeroeng ke lefu la tsoekere, leha ho le joalo, mohlomong ho molemo ho ja tholoana eohle e le hore u ka fumana fiber tsohle. Fokotsa lero bakeng sa linako tseo tsoekere ea hao ea mali e fokolang ka eona. Manyolo a mangata a ka etsa hore tsoekere ea mali e se ke ea tšeloa 'me a phaella ka lik'hilojule a ka etsa hore boima bo be teng. Thabela mefuta e fapa-fapaneng eo ue ratang ka mefuta ea liapole kapa li-sliced ka linotši tse nang le nati le sinamone-yum!
> Mehloli:
> Mokhatlo oa Kankere oa Amerika. Quercetin.
> Eid, H. et. al. Motheo oa limolek'hule tsa ketso ea antidiabetic ea quercetin meleng ea mesifa ea mesifa le mahepatocyte. Pharmacogn Mag. 2015 Jan-Mar; 11 (41): 74-81.
> Larsen, Holly. Litsela tse bonolo tsa ho matlafatsa fiber ka lijo tsa hau tsa letsatsi le letsatsi. Sekolo sa Nutrition le Dietetics.
> Muraki, I. et. al. Ho sebelisoa litholoana le kotsi ea mofuta oa lefu la tsoekere ea mofuta oa 2: liphello tse tsoang ho tse tharo tsa lipatlisiso tsa nako e telele. BMJ. 2013; 347: f5001
> Fathy, S. le Drees, E. Litholoana tsa tšireletso ea lero la mapolanka la majoe a Baegepeta le likheo tsa apole tse hlahisoang ke lipilisi, likokoana-hloko tsa antioxidant le boemo bo chesang ba lefu la tsoekere la pancreas. BMC Complementary le Alternative Medicine. 2016; 16: 8.