ʻO nā ʻōpela: nā pono olakino, nā pilikia a me nā meaʻai

Nā Inoa MaikaʻI Loa No Nā Keiki

Mokuna:

Lā Hānau:

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ʻO ka hapanui o mākou ua kamaʻāina i ka ʻōlelo nane Welsh kahiko 'ʻO kahi ʻāpala i kahi lā e mālama aku ke kauka' '. ʻO nā ʻōpela he mau pono olakino e lilo i kekahi o nā hua i hoʻopau nui ʻia i ka honua.

He kiʻekiʻe nā ʻōpela i nā antioxidant a me nā flavonoid e hoʻohaʻahaʻa ai i ka makaʻu ʻana o ka maʻi ʻaʻai, maʻi puʻuwai, a me ka maʻi kō ^[1] .

papaʻai olakino no ka wahine hāpai

Nutritional waiwai o na ohia

100 g o nā meli i loko o 54 kcal ikehu a loaʻa pū kekahi iā lākou

• 0.41 g protein
• 14.05 g hua kālika
• 2.1 g puluniu
• 10.33 g kō
• 8 mg kalipuna
• 0.15 mg hao
• 107 mg potassium
• 2.0 mg wikamina C
• 41 IU wikamina A

Nā Pōmaikaʻi Ola o nā Mele

1. Hoʻonui i ke olakino puʻuwai

Hoʻoemi nā ʻōpela i ka makaʻi o ka maʻi puʻuwai ma o ka hoʻohaʻahaʻa ʻana i ka cholesterol maikaʻi ʻole a me ka hoʻonui ʻana i ka cholesterol maikaʻi. Loaʻa iā lākou ka pulupulu a me nā antioxidants polyphenol i kōkua i ke olakino puʻuwai a hoʻohaʻahaʻa i ke koko. Ua hōʻike ʻia kahi noiʻi ʻana, hiki i ka ʻai ʻana i nā ʻōpela ke hoʻohaʻahaʻa i ka hopena o ka maʻi ʻōiwi ^[elua] .

2. Kōkua i ka lilo ʻana o ka paona

ʻO nā ʻōpela kahi kumu maikaʻi o ka fiber e mālama ai i kou ʻōpū no ka wā lōʻihi. Ua hōʻike ʻia kahi noiʻi, ua ʻike ka poʻe i ʻai i nā ʻāpala ma mua o ka pāʻina piha, hoʻohālikelike ʻia me ka poʻe i ʻai i ka ʻāpala a i ʻole ka wai ʻāpala ^[3] . Ua ʻike ʻia kahi noiʻi ʻē aʻe he 50 mau wahine kaupaona i ʻai i nā ʻōpela i nalowale i ka awelika o 1 kg a ʻai i ka liʻiliʻi o nā calorie ma mua o ka poʻe i ʻai i nā kuki ʻoka. ^[4] .

e hoopau i na kiko ma ka maka

3. Ka maʻi maʻi diabetes haʻahaʻa

Aia i loko o nā ʻelela nā antioxidant polyphenol e kōkua i ka hoʻohaʻahaʻa ʻana i ka pilikia o ka maʻi kō. Pale kēia mau antioxidant i ka hōʻino ʻana i nā hunaola beta i ka pancreas. Hoʻokumu nā pūnaewele beta i ka insulin i loko o ke kino a hōʻino pinepine ʻia i ka poʻe me ka maʻi diabetes type 2 ^[5] .

4. Kāohi i ka maʻi ʻaʻai

ʻO nā phytochemicals i nā ʻāpala e hoʻohaʻahaʻa i ka hanana o ka maʻi ʻaʻai. Ua hōʻike ʻia kahi noiʻi i mālama ʻia i loko o nā wahine e pili ana ka ʻai ʻana i nā ʻōpela i nā helu haʻahaʻa o ka make ʻana mai ka maʻi ʻaʻai ^[6] . Ua hōʻike ʻia kahi noiʻi ʻē aʻe i ka ʻai ʻana he 1 a ʻoi paha nā ʻōpela i kēlā me kēia lā e hōʻemi i ka hopena o ka maʻi ʻaʻai a me ka maʻi ʻaʻai kolona e 18% a me 20% ^[7] .

5. Paipai i ke olakino lolo

ʻO Quercetin, kekahi o nā antioxidant i loko o nā ʻāpala, hiki ke kōkua i ka hōʻemi ʻana i ka make o ke kelepona i hoʻokumu ʻia e ka hoʻōla a me ka mumū o nā neurons. ʻO ka inu ʻana i ka wai ʻāpala e hoʻonui ai i ka hana o ka neurotransmitter acetylcholine i ka lolo, e hopena ai i ka hoʻomanaʻo ʻana a me ka hoʻohaʻahaʻa ʻana i ka makaʻu o ka maʻi Alzheimer. ^[5] .

6. Kōkua i ka hakakā hānō

He waiwai nā ʻōpela i nā antioxidant i pili e hoʻoliʻiliʻi i ka makaʻu o ka hānō. Ua ʻike ʻia kahi noiʻi ua ʻai ʻia ka ʻai ʻana he 15 pākēneka o ka ʻāpala nui i kēlā lā i kēia lā me 10 keneta e hoʻēmi ai i ka hānō ^[5] .

7. Paipai i ke olakino iwi

Manaʻo nā kānaka noiʻi he maikaʻi ka hopena o ka antioxidant a me nā anti-inflammatory compound i nā ʻoma āpau i ke olakino iwi ^[8] . Ua hōʻike ʻia kahi noiʻi i nā wahine e hoʻopili ana i nā ʻāpala hou, ka wai ʻāpala, nā ʻāpala i kāhi ʻia i kā lākou papaʻai e emi iho ka nui o ka calcium mai ko lākou kino ^[5] .

8. Kōkua i ka digestion

Aia i loko o nā ʻōpela kahi ʻano o ke fiber hiki ke hoʻoheheʻe ʻia i kapa ʻia ʻo pectin kahi mea pono no nā koʻohune ʻōpū i kou ʻōpū. Hele ka fiber i kou ʻōpū nui a i ʻole kolone, kahi e hiki ai ke hoʻonui i ka ulu ʻana o nā bacteria maikaʻi ^[9] .

lapaʻau lauoho no ka hāʻule lauoho

9. Hoʻonui i ke olakino a me ka lauoho

Hoʻomaʻamaʻa a hoʻomālamalama ka ʻōpala i ka ʻili, hoʻolohi i ka ʻelemakule a hoʻoliʻiliʻi i ka ʻili ma muli o nā ʻano antioksidan i loaʻa i nā ʻāpala. Hāpai pū kekahi i ka ulu ʻana o ka lauoho a pale i ka nalo ʻana o ka lauoho.

Nā Pepa Ola

Aia i loko o nā hua Apple ka cyanide, kahi lāʻau make ikaika i hiki ke lilo i mea make loa i kou olakino inā e hoʻopau ʻia ^[10] . ʻO ka ʻai ʻana i nā ʻōpela ka mea e hoʻonāukiuki ai i ka maʻi hanu, ke kinoea, ka momona, a me ka ʻeha o ka ʻōpū i kekahi poʻe.

Nā Ala e ʻAi ai i nā Mele

• ʻĀpala ʻoki a hoʻohui iā lākou i kāu salads ʻōmaʻomaʻo a i ʻole nā ​​saladi hua.
• Hiki iā ʻoe ke ʻai i nā ʻāpana i kālai ʻia me ka waiūpō pīpī ma ke ʻano he meaʻai māmā.
• Hiki ke hoʻohana ʻia i nā ʻōpela i nā mea ʻono like me nā muffins, nā kalima hau, nā pancakes, a me nā pōpō.
• Hiki iā ʻoe ke hana i ka wai ʻāpala a me ka mea ʻono apple.

Mele ʻ Applepala

1. Mele kope apple (apple kheer recipe)

elua. Pāleka jam apple

3. ʻO ka wai inu kāloti beetroot Apple (inu ʻĀpana)

1. [1]Boyer, J., & Liu, R. H. (2004). Apple phytochemicals a me ko lākou mau pono olakino. Ka puke pai palapalaʻai, 3, 5.
2. [elua]Knekt, P., Isotupa, S., Rissanen, H., Heliövaara, M., Järvinen, R., Häkkinen, S., ... & Reunanen, A. (2000). ʻO ka lawe ʻana o Quercetin a me nā hanana o ka maʻi cerebrovascular. Ka Pepa Pai ʻO Europe o ka Nutrical Clinical, 54 (5), 415.
3. [3]Flood-Obbagy, J. E., & Rolls, B. J. (2009). ʻO ka hopena o nā hua ma nā ʻano like ʻole i ka lawe ʻana o ka ikehu a me ka māʻona ma kahi pāʻina. Appetite, 52 (2), 416-422.
4. [4]de Oliveira, M. C., Sichieri, R., & Mozzer, R. V. (2008). ʻO kahi papaʻai hoʻohaʻahaʻa haʻahaʻa haʻahaʻa e hoʻonui ana i ka hua e hoʻemi i ke kaupaona a me ka lawe ʻana o ka ikehu i nā wahine. Appetite, 51 (2), 291-295.
5. [5]ʻO Hyson D. A. (). ʻO kahi loiloi piha o nā ʻāpala a me nā ʻāpala a me ko lākou pilina i ke olakino kanaka. Nā holomua i ka meaʻai (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). Hoʻohui ʻia ʻo Apple i nā mea āpau me nā kumu āpau a me nā maʻi make kikoʻī i nā wahine ʻelemākule. Pelekane Pelekānia Pelekane, 115 (5), 860-867.
7. [7]Gallus, S., Talamini, R., Giacosa, A., Montella, M., Ramazzotti, V., Franceschi, S., ... & La Vecchia, C. (2005). Mālama kahi ʻāpala i kahi lā i ka oncologist? ʻAnal 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). Nā huaʻai a me nā meaola pono i ka pale iwi. ʻImi noiʻi, 32 (12), 897-910.
9. [9]ʻO Koutsos, A., Tuohy, K. M., & Lovegrove, J. A. (2015). ʻO nā ʻōpela a me ke olakino puʻuwai - e noʻonoʻo pono ʻia ka ʻōpū microbiota?. Nā Nutrients, 7 (6), 3959-3998.
10. [10]Opyd, P. M., Jurgoński, A., Juśkiewicz, J., Milala, J., Zduńczyk, Z., & Król, B. (2017). Nā hopena pili i ke olakino a me nā olakino olakino o kahi papaʻai e hoʻopili ana i ka ʻai o ka hua ʻōpala i nā iole: Ka hihia o Amygdalin. Nutrients, 9 (10), 1091.

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