9 Nā Pōmaikaʻi olakino a me nā pono o Apricots

Anter

• 1. ʻOi loa ka momona a haʻahaʻa i nā calorie
• 2. kiʻekiʻe ma nā antioxidants
• 3. Paipai i ke olakino maka
• 4. Hiki ke hoʻonui i ke olakino o ka ʻili
• 5. Hiki ke hāpai i ke olakino ʻōpū
• 6. Kiʻekiʻena i ka potassium
• 7. hydrating loa
• 8. Hiki ke pale i kou ake
• 9. Māmā e hoʻohui i kāu papaʻai
• Ke laina lalo

ʻApika (ʻO Prunus armeniaca) he mau hua pōhaku i ʻike ʻia ma ke ʻano he plum Armenian.

Poepoe a melemele, nānā lākou i kahi mana liʻiliʻi o ka peach akā kaʻana like i ka tartness o nā plum poni.

He momona loa lākou a he nui nā pono olakino, e like me ka hoʻomaikaʻi ʻana i ka digestion a me ka olakino maka.

Eia 9 ke olakino a me nā pono pono o nā apricots.

1. ʻOi loa ka momona a haʻahaʻa i nā calorie

Mākaukau loa nā Apricots a piha i nā wikamina a me nā minelala pono.

Hāʻawi wale ʻo 2 i nā apricots hou (70 gram) ():

• Kalepona: 34
• Kāpena: 8 gram
• Kumuʻiʻo: 1 gram
• Momona: 0.27 gram
• Puluniu: 1.5 gram
• Wikamina A: 8% o ka Daily Value (DV)
• ʻO Vitamin C: 8% o ka DV
• Wikamina E: 4% o ka DV
• Pālima: 4% o ka DV

Eia kekahi, he kumu pono kēia hua o beta carotene, lutein, a me zeaxanthin, he mau antioxidant ikaika a pau e kōkua i ka hakakā ʻana i nā radical free i kou kino (,,).

ʻOi aku ka maikaʻi e leʻaleʻa i nā apricots āpau a wehe ʻole ʻia, no ka mea ka ka ʻili i ka nui o nā fiber a me nā meaola. E hoʻolei i ka pōhaku, no ka mea inedible.

Hōʻuluʻulu Manaʻo Haʻahaʻa nā Apricots i nā kalory a me nā momona ʻoiai kahi kumu maikaʻi loa o nā huaora A a me C.

2. kiʻekiʻe ma nā antioxidants

ʻO Apricots kahi kumu waiwai nui o nā antioxidant he nui, e like me beta carotene a me nā huaora A, C, a me E.

ʻO ka mea hou aku, kiʻekiʻe lākou i kahi hui o nā polyphenol antioxidants i kapa ʻia flavonoids, i hōʻike ʻia e pale aku i nā maʻi, e like me ka maʻi diabetes a me nā maʻi puʻuwai (5,,).

ʻO nā flavonoid nui i nā apricots nā chlorogenic acid, catechins, a me quercetin (5).

Hana kēia mau pūhui e hoʻopau i nā radical manuahi, nā mea hōʻino weliweli e hōʻino i kāu mau pūnaewele a hoʻonāukiuki i ka oxidative. Pili ka stress oxidative i ka momona a me nā maʻi kūmau he nui, e like me ka maʻi puʻuwai (,,).

I hoʻokahi noi i 2,375 poʻe, ua hoʻomohala nā mea noiʻi i kahi ʻōnaehana helu e ana i nā loli i nā pae o nā mākia hoʻāla.

Ua ʻike lākou i ka pili ʻana o nā flavonoid kiʻekiʻe a me nā anthocyanin i loaʻa me ka 42% a me 73% ka helu o ka mumū haʻahaʻa. Ua nakinaki ʻia ka loaʻa ʻana o ka flavonoid kiʻekiʻe i kahi helu helu kaumaha haʻahaʻa haʻahaʻa he 56% ().

Hōʻuluʻulu Manaʻo Loaʻa i nā Apricots nā antioxidant he nui, ʻo nā flavonoids hoʻi. Kōkua lākou i ka pale ʻana i kou kino mai ke koʻikoʻi oxidative, e pili ana i nā maʻi maʻi mau.

3. Paipai i ke olakino maka

Haʻaheo ʻo Apricots i nā mea hoʻohui he pono no ke olakino o ka maka, me nā huaora A a me E (,).

He mea nui ka wikamina A i ka pale ʻana i ka makapō o ka pō, kahi maʻi i hopena ʻia i ka ʻole o nā pigment māmā i kou mau maka, ʻoiai ʻo ka wikamina E kahi antioxidant hiki ke hoʻoheheʻe ʻia e komo pono i kou mau maka e pale iā lākou mai ka hōʻino maoli. (,).

I kēia manawa, beta carotene - hāʻawi i nā apricots i ko lākou melemele-ʻalani kala - lawelawe ma ke ʻano mua o ka wikamina A, ʻo ia hoʻi hiki i kou kino ke hoʻolilo iā ia i huaola ().

ʻO nā carotenoids apricot nui ʻē aʻe e pili ana i ka lutein a me ka zeaxanthin. Loaʻa i loko o nā aniani a me nā retina o kou mau maka, palekana lākou i ke kūpikipiki oxidative (5,,).

Hōʻuluʻulu Manaʻo ʻO Apricots kahi kumu maikaʻi loa o ka beta carotene, lutein, zeaxanthin, a me nā huaora C a me E. Pale kēia mau meaola i kou mau maka mai ka hōʻino ʻana.

4. Hiki ke hoʻonui i ke olakino o ka ʻili

Hiki ke hoʻopōmaikaʻi i kou ʻili i ka ʻai ʻana i nā apricots.

ʻO nā kumu nui o nā wrinkle a me nā hōʻino o ka ʻili nā kumu o ke kaiapuni, e like me ka lā, ka haumia, a me ka uahi paka (,).

ʻO ka mea hou aʻe, hōʻike ka noiʻi i kahi loulou pololei ma waena o nā kukui ultraviolet (UV), nā lā, a me kou makaʻu o ka melanoma, kahi ʻano make o ka maʻi ʻaʻai ʻili (,).

ʻIke nō, hiki iā ʻoe ke hakakā i kekahi o kēia ʻino i ka ʻili ma o ka papaʻai olakino piha i nā antioxidant, i hāʻawi ʻia i nā apricots.

ʻO nā Wikamina C a me E, i loaʻa i kēia hua, kōkua paha i kou ʻili. No ka mea, pale ka wikamina C i ka hōʻino ʻia o UV a me nā mea haumia o ke kaiapuni ma o ka neenee ʻana i nā radical free ().

Eia kekahi, kōkua kēia huaora i ke kūkulu i collagen, ka mea e hāʻawi i kou ʻili i ka ikaika a me ka paʻa. ʻO ka ʻai ʻana i kahi papaʻai kiʻekiʻe i ka wikamina C hiki ke kōkua i kou ʻili e hoʻōla mai ka hōʻino ʻana o UV a pale i nā ʻulukulu ().

ʻO ka beta carotene, kahi huaʻai apricot ʻē aʻe, hiki ke pale aku i nā pale lā. I loko o kahi hebedoma hebedoma hebedoma, me ka hoʻopiha ʻana me ka beta carotene i hōʻemi ʻia ai ka makaʻā ʻana o ka lā e 20% ().

ʻOiai ʻoe e hoʻohana mau ana i ka sunscreen, hiki ke hāʻawi i ka pale ʻana i nā pale ʻana i kahi pale hou aʻe.

Hōʻuluʻulu Manaʻo He kiʻekiʻe maoli nā Apricots i nā antioxidant, kahi e kiaʻi ai i ka pōʻino o ke kaiapuni mai ka lā, ka haumia, a me ka uahi paka. Hiki i kēia mau hui ke hoʻopōmaikaʻi i kou ʻili ma ka hoʻohaʻahaʻa ʻana i kou maka o nā wili a me ka lā.

5. Hiki ke hāpai i ke olakino ʻōpū

Hiki i nā ʻApika ke hoʻoikaika i ke olakino ʻōpū.

Hāʻawi kahi kīʻaha (165 gram) o nā apricots i kālai ʻia i ka 3.3 gram o ka fiber, ʻo ia ka 8.6% a me 13.2% o ka DV no nā kāne a me nā wahine, ().

Loaʻa i loko o nā ʻApicot i ka fiber soluble a me insoluble. ʻO ka mea hiki ke hoʻoheheʻe ʻia e hoʻoheheʻe i loko o ka wai a komo pū me ka pectin, gums, a me nā kaulahao lōʻihi o ke kō i kapa ʻia he polysaccharides, ʻoiai ʻaʻole e hemo ka ʻano insoluble i ka wai a komo pū me cellulose, hemicellulose, a me lignin ().

ʻOi aku ka kiʻekiʻe o nā Apricots i ka fiber soluble, he mea nui ia no ka mālama ʻana i ke kō kō a me nā kiʻekiʻe kolesterol (,).

Eia kekahi, hoʻolohi ka fiber i ka neʻe ʻana o ka meaʻai ma o kāu wahi digestive a hānai i kāu bacteria bacteria maikaʻi. Hoʻopili ʻia kahi microbiome ʻōpū olakino i kahi makaʻu haʻahaʻa o ka momona ().

ʻOiai kahi apricot hoʻokahi (35 gram) e paʻa ana i ka 0.7 wale nō o ka fiber, maʻalahi ka ʻai ʻana i kekahi mau mea i ka noho hoʻokahi ().

Hōʻuluʻulu Manaʻo He kumu maikaʻi ʻo Apricots o ka fiber hiki ke hoʻoheheʻe ʻia, nāna e hānai i kāu ʻōpena ʻōpū maikaʻi a hoʻonui i ke olakino digestive.

6. Kiʻekiʻena i ka potassium

He kiʻekiʻe nā Apricots i ka potassium, kahi mineral e lawelawe pū me he electrolyte. I loko o kou kino, he kuleana no ka hoʻouna ʻana i nā hōʻailona nerve a me ka hoʻoponopono ʻana i nā ʻikena muscle a me ke kaulike wai. (24,).

Hāʻawi ʻelua mau apricots (70 gram) i ka 181 mg o kēia mineral, ʻo ia ka 4% o ka DV.

E like me ka potassium e hana pū me ka sodium e mālama i ke kaulike o ka wai, hiki i ka lawa pono ke kōkua i ka pale ʻana i ka bloating a mālama i ke kaomi koko olakino (24).

Ua ʻike ʻia kahi ana o nā noiʻi he 33 i ka papaʻai waiwai i ka potassium i hoʻemi loa i ke kahe o ke koko a ua loaʻa ka 24% haʻahaʻa o ka maʻi stroke ().

Hōʻuluʻulu Manaʻo Kōkua ka potassium i nā neo i hōʻailona, ​​nā kuʻikahi muscle, a me ke kaulike wai. ʻO ka ʻai ʻana i nā meaʻai potassium, e like me nā apricots, hiki ke kōkua i ke pale ʻana i ke kiʻekiʻe o ke koko a hoʻēmi i kou maka o ka hahau.

7. hydrating loa

E like me ka nui o nā huaʻai, kiʻekiʻe maoli nā apricots i ka wai, hiki ke kōkua i ke kaohi ʻana i ke koko, ka mahana o ke kino, ke olakino hui, a me ka helu o ka puʻuwai (27,,).

Hoʻokahi kīʻaha (165 gram) o ka ʻokiʻoki, nā apricots hou e hāʻawi kokoke i 2/3 cup (142 ml) o ka wai ().

ʻOiai ʻaʻole inu ka hapa nui o ka poʻe i ka wai, hiki i ka ʻai ʻana i nā hua hou ke kōkua iā ʻoe e hōʻea i kāu mau pono o kēlā me kēia lā.

Inā make wai ʻoe, hāʻule kou nui o ke koko, kaohi ʻana i kou puʻuwai e hana ʻoi aku ka ikaika e pauma i ke koko. Eia kekahi, noho hydrated hiki i kou koko ke hoʻopuni i nā huahana neoneo a me nā meaʻai i loko o kou kino (27,).

ʻO ka mea hou aku, hiki i ka ʻai ʻana i nā apricots ke ala maʻalahi e hoʻopiha hou i ka wai a me ka pohō electrolyte ma hope o ka hoʻoikaika kino, ʻoiai ke hāʻawi nei kēia hua i ka nui o ka wai a me ka potassium (, 27,).

Hōʻuluʻulu Manaʻo He kiʻekiʻe maoli nā Apricots i ka wai, he mea nui ia no ka noho hydrated. Pono pono ka hydration kūpono no nā ʻano o ke olakino, me ke kaomi koko a me ka helu o ka puʻuwai.

8. Hiki ke pale i kou ake

Hōʻike kekahi mau ʻikepili i hiki i nā apricots ke kōkua i ka pale ʻana i kou ake mai ke koʻikoʻi oxidative (,).

I loko o ʻelua mau noiʻi holoholona, ​​hānai nā ʻiole i ka waiʻona a me nā apricots i nā pae haʻahaʻa o nā akepona akepau a me nā māka o ka mumū ma mua o nāʻiole i hāʻawi ʻia i ka ʻalekohola akā ʻaʻohe apricots (,).

Hōʻike kēia noiʻi e hiki i nā apricots ke kōkua i ka pale ʻana i ka hōʻino o ke akepaʻa ma muli o kā lākou ʻike antioxidant kiʻekiʻe kiʻekiʻe.

ʻO ka mea i ʻōlelo, paʻakikī e ʻike inā hāʻawi kēia hua i ka pono like i ke kanaka. Pono hou ka noiʻi.

Hōʻuluʻulu Manaʻo I loko o nā noi ʻiole ʻelua, ua loaʻa nā apricots e pale i ke akepaʻa mai ke kaumaha o ka oxidative i hoʻokumu ʻia e ka ʻai ʻana o ka ʻalekohola. Eia naʻe, pono ka ʻike kanaka.

9. Māmā e hoʻohui i kāu papaʻai

Hana nā apricots hou a maloʻo hoʻi i kahi meaʻai māmā, ʻono a i ʻole kahi maʻalahi maʻalahi i kāu pāʻina punahele. Hiki iā ʻoe ke hoʻohui iā lākou i kāu papaʻai i nā ʻano like ʻole, e like me:

• hoʻoulu ʻia i loko o ke ala hele a granola paha
• ʻai hou ʻia e like me ka meaʻai māmā
• ʻoki a hoʻohui ʻia i ka yogurt a i ka salakeke
• hoʻohana ʻia i nā jam, mālama, a me salasas
• ʻohe i loko o kahi kuke lohi me ka ʻiʻo, e like me ka moa a pipi paha
• hoʻohui ʻia i nā mea ʻono e like me nā pai, nā pōpō, a me nā pā

Ma muli o ka momona a me ka tart, hiki ke hoʻohana ʻia i nā apricots ma ke ʻano he pani no nā peach a i ʻole nā ​​plum i ka nui o nā meaʻai.

Hōʻuluʻulu Manaʻo Loaʻa ākea nā apricots hou a maloʻo hoʻi. Hiki iā ʻoe ke ʻai iā lākou iho a hoʻohui iā lākou i kāu mau kīʻaha punahele, nā ʻaoʻao, a i ʻole nā ​​mea ʻono.

Ke laina lalo

ʻO nā Apricots kahi huaʻono i piha me nā huaora, puluniu, a me nā antioxidant. Loaʻa iā lākou nā keu pono he nui, e like me ka hoʻomaikaʻi ʻana o ka maka, ka ʻili, a me ka ʻōpū.

Hou a maloo paha, maʻalahi nā apricots e hoʻohui i ka yogurt, salakeke, a me nā meaʻai nui.

Inā maʻa ʻoe i ka ʻai ʻana i nā peach a me nā plum, hiki i nā apricots ke lilo i ala maikaʻi loa e hoʻololi i kāu maʻamau.