Liapole: Melemo ea Bophelo, Likotsi le Li-Recipes

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Boholo ba rona re tloaelane le maele a khale a Welsh a reng 'Apole ka letsatsi e boloka ngaka e le sieo'. Liapole li na le melemo e 'maloa ea bophelo bo botle e etsang hore e be e' ngoe ea litholoana tse jeoang haholo lefatšeng.

Liapole li na le li-antioxidants le flavonoids tse fokotsang kotsi ea ho ba le mofetše, lefu la pelo le lefu la tsoekere ^[1] .

Boleng ba phepo ea liapole

100 g ea liapole li na le matla a 54 kcal hape li na le

• 0,41 g protheine
• 14.05 g k'habohaedreite
• 2.1 g fiber
• 10.33 g tsoekere
• Khalase ea 8 mg
• 0,15 mg tšepe
• 107 mg potasiamo
• 2.0 mg vithamine C
• 41 IU vithamine A

Melemo ea bophelo bo botle ba liapole

1. Ntlafatsa bophelo ba pelo

Liapole li fokotsa kotsi ea lefu la pelo ka ho theola k'holeseterole e mpe le ho eketsa k'holeseterole e ntle. Li na le fiber e qhibilihang le li-antioxidants tsa polyphenol tse tlatsetsang ho bophelo bo botle ba pelo le khatello e tlase ea mali. Phuputso e bontšitse hore, ho ja liapole ho ka fokotsa menyetla ea ho hlaseloa ke stroke ^[pedi] .

2. Thuso ea ho theola boima ba 'mele

Liapole ke mohloli o motle oa fiber o bolokang mpa ea hau e khotsofetse nako e telele. Phuputso e bontšitse hore, batho ba jang lilae tsa apole pele ho lijo ba ikutloa ba tletse, ha ba bapisoa le ba jeleng moriana oa apole kapa lero la apole ^[3] . Phuputso e 'ngoe e fumane hore basali ba 50 ba nonneng haholo ba jang liapole ba lahlile karolelano ea 1 kg mme ba ja likhalori tse fokolang ho feta ba jang li-oat cookies ^[4] .

3. Kotsi e tlaase ea lefu la tsoekere

Liapole li na le li-antioxidants tsa polyphenol tse thusang ho fokotsa kotsi ea lefu la tsoekere. Li-antioxidants tsena li thibela tšenyo ea lisele tsa beta manyeme. Lisele tsa Beta li hlahisa insulin 'meleng' me hangata li senyeha ho batho ba nang le lefu la tsoekere la mofuta oa 2 ^[5] .

4. Thibela mofetše

Lik'hemik'hale tsa li-phytochemicals liapole li theola sekhahla sa mofetše. Phuputso e entsoeng ho basali e bonts'itse hore liapole tse jang li amana le litefiso tse tlase tsa lefu la mofets'e ^[6] . Phuputso e 'ngoe e bontšitse hore ho ja liapole tse 1 kapa ho feta ka letsatsi ho fokotsa menyetla ea mofetše oa matsoele le mofetše oa mala ka 18% le 20% ka ho latellana ^[7] .

5. Khothaletsa bophelo bo botle ba boko

Quercetin, e leng e 'ngoe ea li-antioxidants tse liapole, e ka thusa ho fokotsa lefu la lisele tse bakoang ke oxidation le ho ruruha ha methapo ea kutlo. Ho noa lero la apole ho eketsa tlhahiso ea neurotransmitter acetylcholine bokong, ho baka mohopolo o ntlafetseng le ho fokotsa menyetla ea lefu la Alzheimer's ^[5] .

6. Thusa ho loantša asma

Liapole li na le li-antioxidants tse ngata tse amanang le ho fokotsa menyetla ea ho ba le asma. Phuputso e fumane hore ho ja liperesente tse 15 tsa apole e kholo ka letsatsi ho hokahantsoe le liperesente tsa 10 tse fokotsang kotsi ea lefu la asma ^[5] .

7. Khothaletsa bophelo bo botle ba masapo

Bafuputsi ba lumela hore metsoako ea antioxidant le e khahlanong le ho ruruha liapole e na le phello e ntle ho bophelo ba masapo ^[8] . Phuputso e bontšitse hore basali ba kenyang liapole tse ncha, moriana oa apole, liapole tse ebotsoeng lijong tsa bona ba lahleheloa ke khalsiamo e fokolang 'meleng ea bona ^[5] .

8. Thuso ka tšilo ea lijo

Liapole li na le mofuta oa fiber e qhibilihang e bitsoang pectin e leng molemo bakeng sa mala a baktheria ka maleng a hau. Fiber e fetela mala a hao a maholo kapa colon, moo e ka eketsang kholo ea libaktheria tse ntle ^[9] .

9. Ntlafatsa bophelo ba letlalo le moriri

Liapole li khantša le ho khantša letlalo, li liehisa ho tsofala le ho nosetsa letlalo ka lebaka la li-antioxidants tse fapaneng tse fumanoang liapole. E boetse e khothaletsa kholo ea moriri mme e thibela ho lahleheloa ke moriri.

Likotsi Tsa Bophelo ba Liapole

Peo ea Apple e na le cyanide, chefo e matla e ka bang kotsi haholo bophelong ba hau haeba e jeoa ^[10] . Ho ja liapole hape ho baka bohloko ba mala, khase, ho ruruha le bohloko ba mpeng ho batho ba bang.

Mekhoa ea ho ja liapole

• Khaola liapole 'me u li kenye lisalateng tsa hao tse tala kapa salate ea litholoana.
• U ka ja liapole tse halikiloeng ka botonate e le seneke se phelisang hantle.
• Liapole li ka sebelisoa lijong tse tsoekere tse kang li-muffin, litlolo tsa leqhoa, li-pancake le mahobe.
• U ka etsa lero la apole le sopho ea apole.

Li-Recipes tsa Apple

1. Apple rabdi risepe (apple kheer risepe)

tse peli. Kakaretso ea jeme ea Apple

3. Apple beetroot lero la rantipole (seno sa ABC)

1. [1]Moshanyana, J., & Liu, R. H. (2004). Li-phytochemicals tsa Apple le melemo ea bona ea bophelo bo botle Koranta ea phepo e nepahetseng, 3, 5.
2. [pedi]Knekt, P., Isotupa, S., Rissanen, H., Heliövaara, M., Järvinen, R., Häkkinen, S., ... & Reunanen, A. (2000). Ho kenella ha Quercetin le ketsahalo ea lefu la methapo ea kutlo. European Journal of Clinical Nutrition, 54 (5), 415.
3. [3]Moroallo-Obbagy, J. E., & Rolls, B. J. (2009). Kameho ea litholoana ka mefuta e fapaneng mabapi le ho ja matla le ho khora lijong. Takatso ea lijo, 52 (2), 416-422.
4. [4]de Oliveira, M. C., Sichieri, R., & Mozzer, R. V. (2008). Lijo tse matla-tlase tse eketsang litholoana li fokotsa boima ba 'mele le phepo ea basali. Takatso ea lijo, 51 (2), 291-295.
5. [5]Hyson D.A. (). Tlhahlobo e felletseng ea liapole le likarolo tsa liapole le kamano ea tsona le bophelo bo botle ba batho. Tsoelo-pele phepong (Bethesda, Md.), 2 (5), 408-420.
6. [6]Hodgson, J. M., Prince, R. L., Woodman, R. J., Bondonno, C. P., Ivey, K. L., Bondonno, N., ... & Lewis, J. R. (2016). Ho kenella ha Apple ho amahanngoa le mafu a bakoang ke lisosa tsohle le mafu ho basali ba tsofetseng. Briteni Journal of Nutrition, 115 (5), 860-867.
7. [7]Gallus, S., Talamini, R., Giacosa, A., Montella, M., Ramazzotti, V., Franceschi, S., ... & La Vecchia, C. (2005). Na apole ka letsatsi e boloka oncologist e le sieo? .Annals of Oncology, 16 (11), 1841-1844.
8. [8]Shen, C. L., von Bergen, V., Chyu, M. C., Jenkins, M. R., Mo, H., Chen, C. H., & Kwun, I. S. (2012). Litholoana le li-phytochemicals tsa phepo ea meriana tšireletsong ea masapo Phuputso ea phepo e nepahetseng, 32 (12), 897-910.
9. [9]Koutsos, A., Tuohy, K. M., & Lovegrove, J. A. (2015). Liapole le bophelo bo botle ba methapo ea pelo - na gut microbiota ke eona ntho ea mantlha? .Lijo tse nang le phepo, 7 (6), 3959-3998.
10. [10]Opyd, P. M., Jurgoński, A., Juśkiewicz, J., Milala, J., Zduńczyk, Z., & Król, B. (2017). Litlamorao tse amanang le phepo e nepahetseng le bophelo bo botle ba lijo tse nang le lijo tsa peo ea Apple ka likhoto: Taba ea Amygdalin. Limatlafatsi, 9 (10), 1091.

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