Ha ho letho le molemo ho feta ho itlama ka apulo e ncha le ea lerootho. Liapole ke e 'ngoe ea mefuta e tloaelehileng ea litholoana tse sebelisoang, mohlomong ka lebaka la monyetla oa tsona, tatso, mefuta e sa tšoaneng le ho fumaneha. Ho na le mefuta e likete ea mefuta e tsejoang ea apole lefatšeng, leha ho le joalo, United States hoo e ka bang mashome a mabeli a metso e mehlano e fumaneha khoebong. Li na le mebala (ho tloha ho khubelu ho ea ho e tala ho ea khauta), tatso (ho tloha monate ho ea ho ea ho tangy), le ho theha (ho tloha mealy ho ea ho ea bonolo).
Mekhoa ea kajeno ea ho boloka liapole e fumaneha selemo se seng le se seng, ha nako e ntse e e-ea hoetla.
| Linnete tsa phepo ea Apple | |
|---|---|
| Ho Sebeletsa Boholo Bo boholo bo lekaneng ba boima ba "3" bophara ba 182 g, | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 95 | |
| Lik'halori tse tsoang Fats 3 | |
| Kakaretso ea Fat 0.3g | 1% |
| Fatouated Fat 0g | 0% |
| Polyunsaturated Fat 0g | |
| Monatsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 2mg | 0% |
| Potassium 195mg | 4% |
| Li-carbohydrates 25.1g | 10% |
| Fibete ea lijo 4.4g | 18% |
| Sugars 18.9g | |
| Protheine 0.8g | |
| Vithamine A 0% · Vithamine C 28% | |
| Calcium 0% · Iron 6% | |
* Ho itšetlehile ka lijo tse 2 000 tsa khalori | |
E 'ngoe ea apole e nang le mefuta e meng e na le lik'hilojule tse 95 le ligrama tse 25 tsa lik'habohaedreite (hoo e batlang e le likotoana tse peli tsa bohobe). Haeba u leka ho shebella lik'habohaedreite tsa hau u ka 'na ua batla ho khetha boholo ba likhase (4 oz kapa boholo ba bolo ea tennis) liapole ho boloka lik'habohaedreite tsa hao li ka bang ligrama tse 15 bakeng sa tholoana e le' ngoe. Hape u hopole hore liapole tse ngata haholo li na le ligrama tse 35 kapa ho feta tsa lik'habohaedreite.
Melemo ea Bophelo
Liapole li na le limatlafatsi tse ngata tse ka fanang ka melemo ea bophelo bo botle. Ha u ja diapole leka ho ja peel-e nang le chromium, diminerale e bohlokoa ho thusa insulin khato. Insulin ke hormone e thusang ho laola tsoekere ea mali, e leng ho nolofalletsang tsoekere hore e sebelisoe bakeng sa matla.
Hape, peel peel e na le karolo e kholo ea likokoana-hloko ha li bapisoa le nama ea apole. Qetellong, li-peels li ka thusa ka satiety hobane li na le fiber.
Liapole le tsona ke mohloli o motle oa fiber. Hoo e ka bang karolo ea boraro ea fiber ea liapole e senyehile , haholo-holo pectin. Lipatlisiso li bontšitse hore lijo tse nang le fiber e senyang li ka thusa ho theola k'holeseterole. Lijo tse nang le li-fiber tse sesebelitsoeng li ka thusa ho hula k'holeseterole ka ntle ho 'mele. Ikemisetsa ho kena bonyane ligrama tse 25 ho isa ho tse 38 letsatsi le leng le le leng.
Liapole tse ncha ke mohloli o motle oa vithamine C le mohloli o babatsehang oa quercetin, hammoho le tsona li na le palo e ngata ea polyphenols.
Quercetin ke mofuta oa phytochemical e tsejoang e le flavonoid, e fumanoang letlalo la apole. Lipatlisiso tsa liphoofolo le lipatlisiso ka mekhoa ea lisele li fumane hore quercetin e ka thusa ho sireletsa khahlanong le lik'hemik'hale tse ling le ho thusa ho bolaea lisele tsa kankere. Ka ho hlakileng, mefuta ena ea lithuto e ka fana ka maikutlo a hore ho na le liphello tse ka u thusang empa ha li fane ka bopaki ba hore liphello tse joalo li ka finyelloa ho batho. Liphuputso tsa pele li boetse li bontša hore quercetin e ka thusa ho fokotsa kotsi ea lefu la pelo.
Liapole li ka 'na tsa e-ba le liphello tse ntle ho libaktheria ho li-colon tsa rona. Sena ke sebaka sa lipatlisiso tseo hona joale li fumanang tlhokomelo e ngata.
Ho bonahala eka maritla a phetseng hantle a ka thusa ho thibela lefu le ho boloka bophelo bo botle.
Hlokomela hore ho sebetsa liapole ho fokotsa boipheliso ba phepo e nepahetseng haholo-lero la litholoana tse hlakileng tsa apole lebenkeleng le na le karoloana e nyane feela ea limatlafatsi tse neng li le litholoana tsa pele.
Lipotso tse tloaelehileng
Na ho na le phapang efe kapa efe ea limatlafatsi pakeng tsa mefuta-futa?
Pele o bua ka mefuta e mengata ea liapole, ke habohlokoa ho hlokomela hore boholo ba apole ke eona e kholo ea lik'halori, lik'habohaedreite, tsoekere le fiber. Ikemisetsa ho qoba liapole tse maholohali, kaha tsena li ka ba le lik'habohaedreite tse ngata kapa tse ling tse ngata tsa litholoana, ho sa boleloe hore mohlomong li 'nile tsa lengoa li sebelisa liphatsa tsa lefutso.
Ho e-na le hoo, khetha apole e nyenyane, boholo ba bolo ea tennis. 'Me haeba u ka khona, reka liapole tsa manyolo, hobane liapole li lethathamong le leshome le metso e litšila' me li jara likokoanyana tse ngata tse bolaeang likokoanyana ho feta mefuta e meng ea litholoana le matlalo a maholo.
Mefuta e sa tsoaneng ea liapole e tla ba le lik'hilojule tse ngata, lik'habohaedreite le fiber haeba li lekanang. Ho phaella moo, bohle ba na le litlaleho tse tšoanang tsa vithamine le tsa diminerale. Leha ho le joalo, haeba u sa je letlalo la apole, u tla hloloheloa ke karolo ea chromium le karolo e khōlō ea fiber le polyphenols (limela tse nang le matla a antioxidant) tse ka sireletsang motho le ho sireletsa khahlanong le tse itseng kankere.
Ho na le lipatlisiso tse fokolang mabapi le hore na ke mofuta ofe oa apole o molemo ka ho fetisisa ho o ja. Empa rea tseba hore liapole tse khubelu tse khubelu li na le li-anthocyanins, tse leng metsoako e nkang antioxidants. Haeba o rata diapole tse khubelu, ena ke bonase.
Ho Nata le ho Boloka Liapole
Khetha liapole tse boreleli ntle le bokooa, matheba a bonolo, kapa likhathatso. Maapole a senyehileng kapa a bolileng a hlahisa khase ea ethylene e ka potlakisang ho senya lihlahisoa tse ling, kahoo li lokela ho lahleheloa hang-hang.
Liapole tsa polokelo sehatsetsing. Liapole tse bolokiloeng hantle li ka tšoarella libeke tse tšeletseng.
Qoba ho hlatsoa ho fihlela pele u sebedisa, empa etsa bonnete ba hore o hlatsoa hantle ho tlosa likokoanyana tse bolaeang likokoanyana le boka ba boka.
Ntle le liapole tse ncha, liapole li ka rekoa e le li-applesauce kapa liapole tse omisitsoeng. Khetha li-applesauce tse se nang tsoekere tse eketsehileng 'me u hlokomele boholo ba li-apula tse omisitsoeng. Litholoana tse omisitsoeng li atisa ho ba le lik'hilojule tse ngata hobane li tsepamisitsoe haholo.
Motsoako oa liapole o sebelisoa ho hlahisa asene ea cider 'me e ka ba sehlahisoa se setle sa ho pheha. Ha e le hantle, phuputso e phatlalalitsoeng ho Journal of Functional Foods e fumane hore batho ba phetseng hantle ba kotsing ea lefu la tsoekere la mofuta oa 2 ba neng ba noa Li-ounces tse 8 tsa Bragg Organic Apple Cider Vinegar Vinegar Vinegar Vella Sweet Stevia bakeng sa libeke tse 12 li entse hore ho fokotsehe ho hoholo ha ho tsuba tsoekere ea mali ho feta sehlopha sa taolo . Bangoli ba fana ka maikutlo a hore ho phaella hanngoe e le 'ngoe ka letsatsi le letsatsi ho ka thusa ho fokotsa ho itima lijo tsa tsoekere ea mali.
Le hoja asene ea cider ea apole e ka 'na ea se ke ea phekoloa-kaofela bakeng sa lefu la tsoekere (ha ho lijo leha e le life), ha ho kotsi ho e leka. Fula asene ea cider kahare ea salate ea hau e latelang kapa u tsamaise liprotheine tsa hau ho eona.
Mokhoa o Molemo oa ho Lokisetsa Liapole
Liapole ke lijo tse rarahaneng haholo. Li ka jeoa ka nako leha e le efe ea letsatsi 'me li kenngoa mefuteng eohle ea lijo.
Abela liapole 'me u li lahlele ka sinamone ea oatmeal, kapa li-pancake tse tletseng lijo-thollo tse nang le yogurt le liapole tsa apole. Lahlela liapole tse ling ka salate ea hau ea lijo tsa motšehare kapa kenya liapole ka lijana tsa hau hore u tsamaee le liprotheine tse kang khōho e entsoeng, turkey kapa nama ea kolobe.
Liapole li boetse li sebelisoa ke lijana tse sa tšoaneng tsa bohobe, ho akarelletsa bohobe le li-dessert. Lijana tsa khale tse entsoeng ka liapole hangata li bitsoa La Normade.
Ha ho apeha, hangata li-applesauce li nka sebaka sa mafura, ho eketsa mongobo le bonolo empa li se na lik'hilojule tse ngata.
Recipes With Apples
- Apple Steel Cut Oatmeal
- Beet, Carrot le Apple Juice
- Beet le Apple Salad
> Mehloli:
> Mokhatlo oa Kankere oa Amerika. Quercetin.
> Daniels, Steven. Sebaka sa lijo sa marupa-usa.com asene ea seno se bontša tsoekere ea ts'ebetso ea mali.
> Linus Pauling Institute. Micronutrients bakeng sa bophelo bo botle.