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ʻO ka huaʻōlelo ʻepekema ʻo Prunus armeniaca, nā hua ʻapelika i pili pono i nā plum a me nā peach. Palupalu kēia mau hua momona - mai loko a ma waho a ʻo kekahi o nā hua i hiki ke hoʻohana. ʻAlani ʻalani a melemele paha i ka waihoʻoluʻu me ke ʻano ʻulaʻula o ka ʻulaʻula. Hoʻopili ʻia nā hua liʻiliʻi me kahi papa inoa o nā minelala a me nā wikamina e like me ka wikamina A, ka wikamina C, ka huaʻai K, ka wikamina E, ka potassium, ke keleawe, ka manganese, ka magnesium, ka phosphorous a me ka niacin. [1] .
Kahi kumu maikaʻi o ke olonā, hiki ke hoʻomaloʻo ʻia nā apricots a ʻai ʻia a hiki ke hoʻopau ʻia me ka maka. Loaʻa iā lākou nā pono olakino lehulehu, ʻo ia hoʻi, mai ka mālama ʻana i ka digestion a me ka hoʻēmi ʻana i ka cholesterol i ke kōkua ʻana i ka pohō kaumaha a me ka mālama ʻana i nā kūlana hanu [elua] .
Hoʻohana ʻia nā Apricots i nā ʻano hoʻomākaukau like ʻole e like me ka jam, nā wai inu, a me nā aila ʻapelika hoʻi i hoʻohana ʻia me he aila nui no nā pono olakino like ʻole.
Waiwai Nutritional ʻApika
Loaʻa nā huaʻai he 100 o kēia mau huaʻai i nā kalinaona he 48, 0,39 g momona, a me ka hao 0.39. ʻO nā koena i koe i 100 mau mika o ka apricot penei [3] :
- 11.12 g kālika
- 2 g puluniu
- 86.35 g wai
- 1.4 g protein
- 13 mg o ka puna
- 10 mg makanekiuma
- 23 mg phosphorus
- 259 mg potassium
- 1 mg sodium
Nā Pōmaikaʻi olakino o nā Apricots
1. Hoʻoiho i ka paʻa paʻa
He waiwai nā Apricots i ka fiber a he mea pono ia no ka neʻe ʻana o ka ʻōpū. ʻO ka poʻe e ʻeha i ka constipation e ʻōlelo ʻia e ʻai i nā apricots ma muli o kāna ʻano laxative [4] . Hoʻoulu ka mea fiber i nā apricots i ka wai ʻōpū a me ka digestive e kōkua ai i ka omo ʻana i nā meaʻai a me ka wāwahi ʻana i ka meaʻai, maʻalahi ka hana ʻana.
2. Hoʻonui i ke olakino puʻuwai
Hoʻopiha ʻia nā ʻApicot me ka fiber e kōkua ai i ka hoʻēmi ʻana i ka kolesterol, e mālama pono ai i kou puʻuwai. Hoʻonui ka Apricots i ka maikaʻi (HDL) kolamu a hoʻemi i ka maikaʻi (LDL) kolesterol. Eia kekahi, loaʻa i ka hua ka potassium e kaulike i nā pae electrolyte i ka ʻōnaehana [5] .
3. Hoʻonui i ke olakino iwi
Loaʻa i nā hua liʻiliʻi a pōʻai ka nui o ka calcium, ka hao, ke keleawe, ka manganese a me ka phosphorous e pono ai no ka ulu ʻana o ka iwi [6] . ʻO ka ʻai ʻana i kēia mau huaʻai i kēlā me kēia lā i ke ʻano kaohi e pale i ka osteoporosis, paipai i ka ulu olakino a me ka ulu ʻana o nā iwi, a pale i nā kūlana pili i ka makahiki.
4. Hoʻonui i ka metabolism
Kōkua nā Apricots i ka mālama ʻana i nā pae wai o ke kino no ka mea loaʻa ʻelua mau minelala waiwai e like me ka potassium a me ka sodium. Mālama kēia mau minelala i ke kaulike wai i ke kino a hāʻawi i ka ikehu i nā ʻāpana like ʻole o nā meaola a me nā mākala a hoʻomaikaʻi pū kekahi i ka metabolism [7] .
5. Kāohi i ka maʻi ʻaʻai
Loaʻa i nā Apricots nā carotenoids a me nā mea hoʻohui antioxidant ʻē aʻe e kōkua i ka pale ʻana i ka maʻi ʻaʻai. Pale kēia mau antioxidant i ka hōʻino kūwewe ʻole mai ke komo ʻana i ke kino a luku i nā hunaola maʻi ʻino [8] .
6. Kōkua ke kaupaona
Haʻihaʻi i nā calorie, pono nā apricots i kāu papaʻai hoʻohaʻahaʻa kaumaha. ʻO ka pulupulu insoluble i loko o nā apricots e mālama i kou ʻōpū no kahi lōʻihi o ka manawa a mālama iā ʻoe i māʻona, no laila kōkua i ka pohō kaumaha [9] .
7. Hoola ke kuni
Hiki i nā kānaka e ʻeha nei i ke kuni ke loaʻa i ka wai apricot no ka mea loaʻa iā ia nā minelala pono āpau a me nā huaora e kōkua i ka detoxification o nā meaola like ʻole. [10] . Hiki i nā mea hōʻoluʻolu a me nā anti-inflammatory i nā apricots ke hōʻemi i ka mumū a lawe pū i ke kōkua mai kahi fiva.
8. Hoʻonui i ka helu RBC
Nui ka waiwai o nā Apricots i ka hao e kōkua i ka hana ʻana i nā hunaola ʻulaʻula. ʻO ka hao non-heme kahi ʻano hao i loaʻa i nā apricots i lawe i ka manawa e komo i loko o ke kino a ʻo ka lōʻihi o ka noho ʻana, ʻo ka nui o nā manawa o ka pale ʻana i ka anemia [umikumākahi] .
9. Hoʻonui i ka ʻike
Hiki ke kōkua i ka hoʻopau ʻana i nā apricots ma kahi manawa maʻamau e hoʻomaikaʻi i kou maka, ma muli o ke kū ʻana o ka wikamina A i ka hua [12] . Mālama pū kekahi ia i ka nalo ʻana o ka hihiʻo e pili ana i ka makahiki.
10. Hydrates ke kino
Hāʻawi nā electrolytes i loko o nā apricots i ka ʻāpana nui o ke kōkua olakino o apricot. E kōkua kēia i ka mālama i ka pae wai i kou kino a mālama i ka kino i ka wai. Mālama pū kekahi ia i ka hōʻemi ʻana i nā mākala [13] .
Nā ʻAina ʻAkika Ola
1. Salakeke ʻāpika
Nā Pono [14]
- 1 kīʻaha ʻeleʻele, i hoʻolapalapa ʻia
- 1 kīʻaha ʻoki apricots
- 1 ʻulaʻula a i ʻole melemele meli pepa, ʻokiʻoki i loko o nā ʻāpana
- 1 scallion, ʻoki liʻiliʻi 1 mau punetēpē i kāhi ʻia i ka cilantro hou
- 1 kālika kālika, ʻeli ʻia
- & frac14 kīʻaha apricot nectar
- 2 aila puna ʻaila
- 1 teaspoon grated ginger hou
- 4 kīʻaha i koli i ka milo hou
Kuhikuhi
- Hoʻohui i nā pīniʻeleʻele, apricots, bele bele, scallion, cilantro, a me kālika i loko o kahi pola waena.
- A laila, hoʻohui i ka nectar apricot, ka aila, ka vīnega laiki, ka mea soy, a me ka luʻi a lulu maikaʻi.
- E ninini iā ia ma luna o ka pi.
- Uhi ʻia me ka pepa kini a me ka pahu hau no 2 mau hola.
- E hoʻohui i ka milo a hui maikaʻi.
2. Oatmeal niu
Nā Pono
- ⅓ kīʻaha kīʻaha
- ⅓ kīʻaha waiu niu ʻole
- Pinch o ka paʻakai
- ⅓ kīʻaha apricots
- 1 mau hazelnut punetune
- ʻO ka syrup maple 1 teaspoon
Kuhikuhi
- Hoʻohui i nā ʻoka, ka waiū niu a me ka paʻakai i loko o ke pola.
- Uhi a hoʻomaʻalili i ka pō.
- ʻO luna me nā apricots, hazelnuts a me ka syrup maple.
Nā ʻaoʻao ʻaoʻao o Apricots
- Pono nā wahine hāpai a hānai e hōʻoki i ka ʻai ʻana i ka apricot.
- I kekahi poʻe, he kumu ia no nā maʻi kōpū [umikumālima] .
- Mai hoʻopau i nā ʻanoʻano apricot no ka mea ʻona lākou a kumu i ka lāʻau make cyanide.
- [1]Chang, S. K., Alasalvar, C., & Shahidi, F. (2016). Nānā i nā hua maloʻo: Phytochemicals, efficacies antioxidant, a me nā pono olakino. Ka Nūpepa o nā Mea Mea Pono Mea Pono, 21, 113-132.
- [elua]ʻO Alasalvar, C., & Shahidi, F. (2013). ʻO ka haku mele, nā phytochemicals, a me nā hopena olakino maikaʻi o nā hua maloʻo: kahi nānā ākea. Nā hua maloʻo: Phytochemicals a me nā hopena olakino, 1-19.
- [3]Slavin, J. L., & Lloyd, B. (2012). Nā pono olakino o nā huaʻai a me nā mea kanu. Nā holomua i ka meaʻai, 3 (4), 506-516.
- [4]Skinner, M., & Hunter, D. (Eds.). (2013). ʻO nā bioactives i ka hua: nā pono olakino a me nā meaʻai kūpono. ʻO Wiley-Blackwell.
- [5]Zeb, A., & Mehmood, S. (2004). Nā noi olakino. Ka Nupepa Nuhou o Pakistan, 3 (3), 199-204.
- [6]Van Duyn, M. A. S., & Pivonka, E. (2000). Overview o nā pono olakino o ka huaʻai a me ka mea kanu ʻai no ka dietetics ʻoihana: wae palapala. Ka Nūpepa o ka American Dietetic Association, 100 (12), 1511-1521.
- [7]Leccese, A., Bartolini, S., & Viti, R. (2008). ʻO ka nui o ka mana antioxidant a me nā mea phenolics i nā apricots hou. ʻO Acta alimentaria, 37 (1), 65-76.
- [8]ʻO Dutta, D., Chaudhuri, U. R., & Chakraborty, R. (2005). ʻO ke kūkulu ʻana, nā pono olakino, waiwai antioxidant a me ka hana ʻana a me ka mālama ʻana i nā carotenoids. Ka Nūpepa Biotechnology ʻApelika, 4 (13).
- [9]Campbell, O. E., & Padilla-Zakour, O. I. (2013). ʻO ka hoʻohui Phenolic a me carotenoid o nā peach kēne (Prunus persica) a me nā apricots (Prunus armeniaca) i hoʻopili ʻia e nā ʻano a me ka ʻili ʻana. ʻO ka noiʻi noiʻi meaʻai, 54 (1), 448-455.
- [10]Leccese, A., Bartolini, S., & Viti, R. (2007). ʻO ka nui o ka mana antioxidant a me nā mea phenolics i nā hua apricot. Ka Nūpepa International o ka ʻEpekema Hua, 7 (2), 3-16.
- [umikumākahi]Kader, A. A., Perkins-Veazie, P., & Lester, G. E. (2004). ʻO ka maikaʻi kūpono a me kāna mea nui i ke olakino kanaka. ʻO ka mālama ʻana i nā hua, nā mea ʻai, a me nā waihona puaʻa a me nā kahu maʻi, 166.
- [12]Johnson, E. J. (2002). Ke kuleana o nā carotenoids i ke olakino kanaka. Kaʻai kūpono i ka mālama olakino, 5 (2), 56-65.
- [13]Tian, H., Zhang, H., Zhan, P., & Tian, F. (2011). ʻO ka haku mele a me nā antioxidant a me nā antimicrobial hana o ke keʻokeʻo ʻamelika keʻokeʻo (Amygdalus Communis L.) aila. ʻO ka puke pai ʻEulopa o ka ʻepekema lipid a me ʻenehana, 113 (9), 1138-1144.
- [14]ʻAiʻaiWell. (n.d.). Nā ʻAina ʻAnika Apricot Healthy [moʻomanaʻo moʻomanaʻo]. Ua kiʻi ʻia mai, http://www.eatingwell.com/recipes/19191/ingredients/fruit/apricot/?page=3
- [umikumālima]Schmitzer, V., Slatnar, A., Mikulic Pet-Petkovsek, M., Veberic, R., Krska, B., & Stampar, F. (2011). Ke aʻo hoʻohālikelike o nā metabolite mua a me nā lua i nā mahiʻai apricot (Prunus armeniaca L.). Pai o ka ʻepekema o ka meaʻai a me ka mahiʻai, 91 (5), 860-866.