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E tlameha ho shebella

Se ke oa Lahleha

Lapeng Bophelo bo botle Phepo e nepahetseng Nutrition oi-Amritha K Ka Amritha K. ka Phuptjane 28, 2019

Saense e bitsoa Prunus armeniaca, liapolekose ke litholoana tse amanang haholo le li-plums le liperekisi. Litholoana tsena tse monate li bonolo - ka bobeli ka hare le ka ntle 'me ke tse ling tsa litholoana tse fapaneng haholo. Liapolekose hangata li 'mala oa lamunu kapa o mosehla ka' mala o mofubelu. Litholoana tse nyane li tletse lethathamo le khahlang la liminerale le livithamini tse kang vithamine A, vithamine C, vithamine K, vithamine E, potasiamo, koporo, manganese, magnesium, phosphorus le niacin ^[1] .

Mohloli o motle oa faeba, liapolekose li ka omisoa le ho jeoa kapa le tsona li ka jeoa li le tala. Ba na le melemo e mengata ea bophelo bo botle, ke hore, ho phekola tšilo ea lijo le ho fokotsa k'holeseterole ho thusa ho theola boima ba 'mele le ho phekola maemo a phefumolohang ^[pedi] .

Liapolekose li sebelisoa mefuteng e fapaneng ea litokisetso tse kang jeme, maro le jellies oli ea apricot le eona e sebelisoa e le oli ea bohlokoa molemong oa bophelo bo fapaneng.

Boleng ba phepo ea liapolekose

100 dikgerama tsa litholoana tsena li na le li-calories tse 48, mafura a 0,39 g, le aene e le 0,39. Limatlafatsi tse setseng ka ligrama tse 100 tsa apolekose ke tse latelang ^[3] :

11.12 g k'habohaedreite
2 g faeba
86.35 g metsi
1.4 g protheine
13 mg ea calcium
10 mg, magnesium
Phosphorus ea 23 mg
259 mg potasiamo
1 mg ea sodium

Melemo ea bophelo bo botle ba liapolekose

1. E kokobetsa lesokolla

Liapolekose li na le fiber e ngata 'me li molemo bakeng sa ho sisinyeha ha mala. Batho ba nang le bothata ba ho sokela ba khothalletsoa ho ja liapolekose ka lebaka la thepa ea tsona e laxative ^[4] . Likahare tse fumanehang liapolekose li hlasimolla maro a ka mpeng le a tšilo ea lijo a thusang ho monya limatlafatsi le ho thuha lijo, e leng ho etsang hore ho be bonolo ho sebetsoa.

2. E ntlafatsa bophelo bo botle ba pelo

Liapolekose li tletse ka fiber e thusang ho fokotsa k’holeseterole, e bolokang pelo ea hao e phetse hantle. Liapolekose li eketsa k’holeseterole e ntle (HDL) le ho fokotsa k’holeseterole e mpe (LDL). Hape, litholoana li na le potasiamo e lekanyang litekanyetso tsa elektrolyte tsamaisong ^[5] .

3. Ho matlafatsa bophelo ba masapo

Litholoana tse nyane le tse chitja li na le khalsiamo e ngata, tšepe, koporo, mankanese le phosphorus tse hlokahalang bakeng sa kholo ea masapo ^[6] . Ho ja litholoana tsena letsatsi le letsatsi ka mokhoa o laoloang ho tla thibela lefu la masapo, ho matlafatse kholo le phutuho ea masapo le ho thibela maemo a amanang le lilemo.

4. E ntlafatsa metabolism

Liapolekose li thusa ho boloka maemo a metsi a 'mele hobane a na le liminerale tse peli tsa bohlokoa tse kang potasiamo le sodium. Liminerale tsena li boloka botsitso ba metsi 'meleng le ho aba matla likarolong tse fapaneng tsa litho le mesifa hape li ntlafatsa metabolism ^[7] .

5. E thibela mofetše

Liapolekose li na le carotenoids le metsoako e meng ea antioxidant e thusang ho thibela mofetše. Li-antioxidants tsena li thibela tšenyo e kholo ea mahala ho kena 'meleng le ho senya lisele tse nang le mofetše ^[8] .

6. Aids boima ba 'mele

Lik'hilojule tse tlase, liapolekose li molemo molemong oa ho fokotsa boima ba 'mele. Faeba e ke keng ea qhibiliha e fumanehang ka liapolekose e tla boloka mpa e tletse ka nako e teletsana hape e tla u fa khotsofalo, ka hona e thusa ho theola boima ba 'mele ^[9] .

7. Folisa feberu

Batho ba nang le feberu ba ka ba le lero la apricot hobane e na le liminerale tsohle le livithamini tse tla thusa ho tlosa chefo ea litho tse fapaneng ^[10] . Metsoako e thobang le e thibelang ho ruruha ho liapolekose e ka fokotsa ho ruruha hape ea tlisa phomolo feberu.

8. E eketsa palo ea RBC

Liapolekose li na le tšepe e ngata e thusang ho hlahisa lisele tse khubelu tsa mali. Non-heme iron ke mofuta oa tšepe e teng ho liapolekose e nkang nako ho e monya 'meleng' me ha e lula nako e telele, menyetla ea ho thibela phokolo ea mali e ntse e eketseha ^{[leshome le motso o mong]} .

9. E ntlafatsa pono

Ho ja liapolekose khafetsa ho ka thusa ho ntlafatsa mahlo a hau, ka lebaka la boteng ba vithamine A tholoaneng ^[12] . E boetse e thusa ho thibela tahlehelo ea pono e amanang le lilemo.

10. E nosetsa 'mele

Li-electrolyte tse teng ho liapolekose li kenya letsoho karolong e kholo ea melemo ea bophelo ba apolekose. Sena se tla thusa ho boloka boemo ba mokelikeli 'meleng oa hau le ho boloka' mele o le metsi. E boetse e thusa ho honyela ha mesifa ^[13] .

Li-Recipes tsa bophelo ba Apricot

1. Salate ea apricot-spinach

Lisebelisoa ^[14]

1 kopi ea linaoa tse ntšo, e phehiloeng
1 senoelo sa li-apricot tse khethiloeng
1 pepere e tšepe e khubelu kapa e mosehla e sehiloeng, e sehiloeng
1 scallion, e tšesaane e tšetsoe khaba e 1 e entsoeng ka cilantro e ncha
1 clove garlic, minced
& frac14 senoelo sa lero la apricot
2 tablespoons oli ea mohloaare
1 teaspoon e grated ginger e ncha
Likopi tse 4 tse halikiloeng spinach e ncha

Litsela

Kopanya linaoa tse ntšo, liapolekose, pepere ea tšepe, scallion, cilantro le konofolo ka sekotlolo se bohareng.
Ebe u kopanya lero la apricot, oli, asene ea raese, moriana oa soya le ginger 'me u sisinye hantle.
E tšollele holim'a motsoako oa linaoa.
Koahela ka foil le refrigerate lihora tse 2.
Kenya sipinake ebe u kopanya hantle.

2. Oatmeal ea kokonate

Lisebelisoa

⅓ senoelo sa oats
⅓ senoelo sa lebese la coconut le sa tsoekere
Letsoai le lengata
⅓ senoelo sa liapolekose
1 khaba makotomane
1 teaspoon sirapo ea maple

Litsela

Kopanya oats, lebese la coconut le letsoai ka sekotlolo.
Koahela le refrigerate bosiu bo le bong.
Holimo ka liapolekose, makotomane le sirapo ea maple.

Litla-morao tsa liapolekose

Bakhachane le ba anyesang ba lokela ho qoba ho ja apricot.
Ho batho ba bang, e ka baka ho kula ha mpeng ^{[leshome le metso e mehlano]} .
Se ke oa ja peo ea apricot hobane e na le chefo ebile e baka chefo ea cyanide.

Sheba Litšupiso tsa Sengoloa

[1]Chang, S. K., Alasalvar, C., & Shahidi, F. (2016). Tlhahlobo ea litholoana tse omisitsoeng: Lik'hemik'hale tsa likokoana-hloko, litlamorao tsa antioxidant, le melemo ea bophelo bo botle. Journal ea Lijo tse Sebetsang, 21, 113-132.
[pedi]Alasalvar, C., & Shahidi, F. (2013). Sebopeho, li-phytochemicals, le litlamorao tse ntle tsa bophelo bo botle ba litholoana tse omisitsoeng: kakaretso. Litholoana tse omisitsoeng: Lik'hemik'hale tsa likokoana-hloko le litlamorao tsa bophelo bo botle, 1-19.
[3]Slavin, J. L., & Lloyd, B. (2012). Melemo ea bophelo bo botle ea litholoana le meroho. Tsoelo-pele phepong, 3 (4), 506-516.
[4]Skinner, M., & Hunter, D. (Eds.). (2013). Li-bioactives ka litholoana: melemo ea bophelo bo botle le lijo tse sebetsang. Wiley-Blackwell.
[5]Zeb, A., & Mehmood, S. (2004). Likopo tsa Bophelo. Koranta ea Pakistan ea Phepo e Ntle, 3 (3), 199-204.
[6]Van Duyn, M.A S., & Pivonka, E. (2000). Kakaretso ea melemo ea bophelo bo botle ba tšebeliso ea litholoana le meroho bakeng sa setsebi sa dietetics: lingoliloeng tse khethiloeng. Tlaleho ea Mokhatlo oa American Dietetic Association, 100 (12), 1511-1521.
[7]Leccese, A., Bartolini, S., & Viti, R. (2008). Kakaretso ea matla a antioxidant le phenolics ka liapolekose tse ncha. Acta alimentaria, 37 (1), 65-76.
[8]Dutta, D., Chaudhuri, U. R., & Chakraborty, R. (2005). Sebopeho, melemo ea bophelo bo botle, thepa ea antioxidant le ts'ebetso le polokelo ea li-carotenoids. Koranta ea Afrika ea Biotechnology, 4 (13).
[9]Campbell, O. E., & Padilla-Zakour, O. I. (2013). Sebopeho sa phenolic le carotenoid sa liperekisi tse entsoeng ka makotikoting (Prunus persica) le liapolekose (Prunus armeniaca) joalo ka ha li anngoe ke mefuta e fapaneng le ho ebola. Patlisiso ea lijo machabeng, 54 (1), 448-455.
[10]Leccese, A., Bartolini, S., & Viti, R. (2007). Kakaretso ea matla a antioxidant le phenolics ka litholoana tsa apricot. Tlaleho ea Machabeng ea Saense ea Litholoana, 7 (2), 3-16.
[leshome le motso o mong]Kader, A. A., Perkins-Veazie, P., & Lester, G. E. (2004). Boleng ba phepo e nepahetseng le bohlokoa ba eona ho bophelo bo botle ba batho. Polokelo ea Khoebo ea Litholoana, Meroho, le Setsebi sa Lipalesa le Nursery, 166.
[12]Johnson, E. J. (2002). Karolo ea carotenoids bophelong ba motho. Phepo e nepahetseng tlhokomelong ea bongaka, 5 (2), 56-65.
[13]Tian, H., Zhang, H., Zhan, P., & Tian, F. (2011). Sebopeho le likokoana-hloko tse loantšang likokoana-hloko tsa almonde e tšoeu ea apricot (Amygdalus communis L.) oli. Koranta ea Europe ea lipid science le technology, 113 (9), 1138-1144.
[14]Ho jaHao. (ke). Li-recipe tsa apricot tse phetseng hantle [poso ea blog]. E khutlisitsoe ho, http://www.eatingwell.com/recipes/19191/ingredients/fruit/apricot/?page=3
[leshome le metso e mehlano]Schmitzer, V., Slatnar, A., Mikulic ‐ Petkovsek, M., Veberic, R., Krska, B., & Stampar, F. (2011). Ho bapisa thuto ea metabolite ea mantlha le ea bobeli ho li-apricot (Prunus armeniaca L.) lijalo. Tlaleho ea Saense ea Lijo le Temo, 91 (5), 860-866.