10 Fa'idodi masu matukar mahimmanci ga apụl

Wadatacce

• 1. Tuffa Suna Da Amfani
• 2. Tuffa na Iya Zama Na Gwanin Rage Kiba
• 3. Tuffa na Iya Zama Kyau ga Zuciyar ku
• 4. Suna da nasaba da Risananan Hadarin ciwon suga
• 5. Suna Iya Samun Rinjayen Kwayoyin cuta da Inganta Goodwayoyin Bacteria Mai Kyau
• 6. Abubuwan da ke cikin Tuffa na iya taimakawa wajen hana Ciwon daji
• 7. Tuffa suna dauke da Mahadi da zasu iya taimakawa wajen yaki da cutar asma
• 8. apụl na iya zama mai kyau ga lafiyar ƙashi
• 9. Apples na Iya Karewa Daga Raunin Ciki Daga NSAIDs
• 10. Tuffa zasu Iya taimakawa Kare kwakwalwarka
• Layin .asa
• Yadda Ake Bare Apple

Tuffa suna ɗayan shahararrun 'ya'yan itacen - kuma da kyakkyawan dalili.

Sun kasance fruita fruitan fruita fruitan keɓaɓɓen lafiyayyu masu fa'idodi masu yawa na bincike.

Anan akwai fa'idodi goma masu ban sha'awa na apụl.

1. Tuffa Suna Da Amfani

Matsakaiciyar apple - mai girman diamita kimanin inci 3 (santimita 7.6) - daidai yake da kofuna 1.5 na 'ya'yan itace. Kofuna biyu na 'ya'yan itacen yau da kullun ana ba da shawarar akan cin abincin kalori 2,000.

Mediumaya daga cikin matsakaitan apple - awo 6.4 ko gram 182 - yana ba da waɗannan abubuwan gina jiki ():

• Calories: 95
• Carbs: 25 gram
• Fiber: 4 gram
• Vitamin C: 14% na Shafin Rana na Yau da kullum (RDI)
• Potassium: 6% na RDI
• Vitamin K: 5% na RDI

Abin da ya fi haka, irin wannan hidimar tana samar da kashi 2-4% na RDI na manganese, jan ƙarfe, da bitamin A, E, B1, B2, da B6.

Tuffa kuma tushen albarkatun polyphenols ne. Duk da yake alamun abinci mai gina jiki ba su lissafa waɗannan mahaɗan tsire-tsire, mai yiwuwa suna da alhakin yawancin fa'idodin kiwon lafiya.

Don samun amfanin apples, bar fatar a ciki - yana ɗauke da rabin zare da yawancin polyphenols.

Takaitawa Tuffa shine kyakkyawan tushen fiber da bitamin C. Hakanan suna ƙunshe da polyphenols, wanda ƙila yana da fa'idodi da yawa ga lafiya.

2. Tuffa na Iya Zama Na Gwanin Rage Kiba

Tuffa suna da yawan zare da ruwa - halaye biyu da ke sa su cikawa.

A cikin wani binciken, mutanen da suka ci yankakken apple kafin cin abinci sun ji sun fi na waɗanda suka cinye applesauce, ruwan apple, ko kuma babu kayan apple ().

A cikin wannan binciken, waɗanda suka fara cin abincin tare da yankakken apple kuma sun ci ƙananan adadin kuzari 200 fiye da waɗanda ba su ().

A wani binciken na mako 10 a cikin mata masu kiba 50, mahalarta cin apple sun rasa matsakaicin kilo 2 (kilogiram 1) kuma sunci karancin adadin kuzari gabaɗaya, idan aka kwatanta da waɗanda suka ci cookies ɗin oat mai irin kalori da fiber ().

Masu bincike suna tunanin cewa apples sun fi cika saboda ba su da ƙarfi sosai, amma har yanzu suna ba da zare da ƙarar.

Bugu da ƙari kuma, wasu mahaɗan halitta a cikinsu na iya haɓaka ƙimar nauyi.

Wani bincike da aka yi a cikin beraye masu kiba sun gano cewa waɗanda aka ba da ƙarin na tuffa na ƙasa da ruwan 'ya'yan apple sun rasa ƙarin nauyi kuma suna da ƙananan matakan "mummunan" LDL cholesterol, triglycerides, da duka cholesterol fiye da rukunin masu kula ().

Takaitawa Tuffa na iya taimakawa asarar nauyi ta hanyoyi da yawa. Hakanan suna cika musamman saboda yawan abun ciki na fiber.

3. Tuffa na Iya Zama Kyau ga Zuciyar ku

An danganta apples zuwa ƙananan haɗarin cututtukan zuciya ().

Reasonaya daga cikin dalilai na iya kasancewa cewa apples suna ƙunshe da fiber mai narkewa - nau'in da zai iya taimakawa rage matakan ƙwayar cholesterol na jini.

Hakanan sun ƙunshi polyphenols, waɗanda ke da tasirin antioxidant. Yawancin waɗannan suna mai da hankali a cikin bawo.

Ofayan waɗannan polyphenols shine flavonoid epicatechin, wanda zai iya rage hawan jini.

Wani bincike da aka gudanar ya nuna cewa yawan shan flavonoids yana da nasaba da kasada 20% na rashin karfin bugun jini ().

Flavonoids na iya taimakawa rigakafin cututtukan zuciya ta hanyar rage hawan jini, rage “mummunan” maganin LDL, da kuma yin aiki a matsayin antioxidants ().

Wani binciken da yake kwatanta tasirin cin tuffa a rana zuwa shan sinadarai - rukunin magungunan da aka sani don rage ƙwayar cholesterol - sun ƙarasa da cewa tuffa za ta iya yin tasiri sosai wajen rage mutuwa daga cututtukan zuciya kamar magungunan ().

Koyaya, tunda wannan ba gwaji ne mai sarrafawa ba, dole ne a ɗauki binciken tare da ƙwayar gishiri.

Wani binciken ya danganta shan 'ya'yan itace da kayan marmari masu laushi, kamar su apples and pears, da rage barazanar bugun jini. Ga kowane gram 25 - kimanin 1/5 kofin apple yanka - an cinye, haɗarin bugun jini ya ragu da 9% ().

Takaitawa Tuffa suna inganta lafiyar zuciya ta hanyoyi da yawa. Suna da yawa a cikin fiber mai narkewa, wanda ke taimakawa ƙananan cholesterol. Hakanan suna da polyphenols, waɗanda ke da alaƙa da ƙananan hawan jini da haɗarin shanyewar jiki.

4. Suna da nasaba da Risananan Hadarin ciwon suga

Yawancin karatu sun danganta cin tuffa zuwa ƙananan haɗarin cutar ciwon sukari na 2 ().

A cikin wani babban binciken, an danganta cin tuffa a rana da ƙananan kasadar kamuwa da ciwon sukari na 2 na kashi 28, idan aka kwatanta da rashin cin wani tuffa. Ko da cin 'yan apples a kowane mako yana da irin wannan tasirin kariya ().

Zai yiwu polyphenols a cikin apples suna taimakawa hana lalacewar nama ga ƙwayoyin beta a cikin ƙoshinku. Kwayoyin Beta suna samar da insulin a jikinku kuma galibi ana lalata su da mutanen da ke da ciwon sukari na 2.

Takaitawa Cin tuffa yana da alaƙa da ƙaramin haɗarin ciwon sukari na nau'in 2. Wannan yana yiwuwa ne saboda abun da suke ciki na polyphenol antioxidant.

5. Suna Iya Samun Rinjayen Kwayoyin cuta da Inganta Goodwayoyin Bacteria Mai Kyau

Tuffa suna ɗauke da pectin, wani nau'in zare da ke aiki azaman prebiotic. Wannan yana nufin yana ciyar da kyawawan ƙwayoyin cuta a cikin hanjin ku.

Smallarfin hanjinku baya shan fiber yayin narkewar abinci. Madadin haka, yana zuwa cikin hanjinku, inda zai iya inganta haɓakar ƙwayoyin cuta masu kyau. Hakanan ya zama cikin wasu mahaɗan taimako waɗanda ke zagayawa ta cikin jikinku ().

Sabon bincike ya nuna cewa wannan na iya zama dalili a bayan wasu tasirin kariya na tuffa game da kiba, rubuta ciwon sukari na 2, da cututtukan zuciya.

Takaitawa Nau'in zaren a cikin tuffa yana ciyar da ƙwayoyin cuta mai kyau kuma yana iya zama dalilin da ya sa suke kariya daga kiba, cututtukan zuciya, da kuma buga ciwon sukari na 2.

6. Abubuwan da ke cikin Tuffa na iya taimakawa wajen hana Ciwon daji

Nazarin gwajin-tube ya nuna alaƙa tsakanin mahaɗan shuka a cikin apples da ƙananan haɗarin cutar kansa ().

Bugu da ƙari, ɗayan bincike a cikin mata ya ba da rahoton cewa cin tuffa yana da alaƙa da ƙananan yawan mutuwa daga cutar kansa ().

Masana kimiyya sunyi imanin cewa tasirin su na antioxidant da anti-kumburi na iya zama alhakin abubuwan da ke iya haifar da cututtukan daji ().

Takaitawa Tuffa suna da mahadi da yawa waɗanda ke iya taimakawa wajen yaƙi da cutar kansa. Karatun sa ido ya danganta su da ƙananan haɗarin cutar kansa da mutuwa daga cutar kansa.

7. Tuffa suna dauke da Mahadi da zasu iya taimakawa wajen yaki da cutar asma

Tuffa masu arzikin Antioxidant na iya taimakawa kare huhunka daga lalacewar oxidative.

Wani babban bincike da aka gudanar a cikin mata sama da dubu sittin da takwas (68,000) ya gano cewa wadanda suka fi cin tuffa mafi karancin hadari na asma. Cin kusan 15% na babban apple kowace rana yana da alaƙa da ƙananan haɗarin 10% na wannan yanayin ().

Fatar Apple na dauke da flavonoid quercetin, wanda zai iya taimakawa wajen daidaita tsarin garkuwar jiki da rage kumburi. Waɗannan hanyoyi biyu ne wanda zai iya shafar asma da halayen rashin lafiyan ().

Takaitawa Tuffa suna da ƙwayoyin antioxidant da anti-inflammatory wanda zai iya taimakawa daidaita maganganun rigakafi da kariya daga asma.

8. apụl na iya zama mai kyau ga lafiyar ƙashi

Cin 'ya'yan itace yana da alaƙa da haɓakar ƙashi mafi girma, wanda shine alamar lafiyar ƙashi.

Masu bincike sunyi imanin cewa antioxidant da anti-inflammatory mahadi a cikin 'ya'yan itace na iya taimakawa wajen inganta ƙimar kashi da ƙarfi.

Wasu nazarin suna nuna cewa apples, musamman, na iya shafar lafiyar ƙashi ().

A cikin wani binciken, mata sun ci abincin da ko dai ya haɗa da sabo, tuffa, bare tuffa, tuffa, ko babu kayan apple. Wadanda suka ci tuffa sun rasa karancin alli daga jikinsu fiye da rukunin masu kula ().

Takaitawa Magungunan antioxidant da anti-inflammatory a cikin apples na iya inganta lafiyar ƙashi. Abin da ya fi haka, cin ’ya’yan itace na iya taimakawa wajen adana kasusuwa yayin da kuka tsufa.

9. Apples na Iya Karewa Daga Raunin Ciki Daga NSAIDs

Ajin masu kashe zafin ciwo da aka fi sani da nonsteroidal anti-inflammatory drugs (NSAIDs) na iya cutar da rufin cikin ku.

Nazarin a cikin tubes na gwaji da beraye ya gano cewa daskararren tuffa na apple ya taimaka kare ƙwayoyin ciki daga rauni saboda NSAIDs ().

Magungunan shuka biyu a cikin apples - chlorogenic acid da catechin - ana tsammanin zasu taimaka musamman ().

Koyaya, ana buƙatar bincike a cikin mutane don tabbatar da waɗannan sakamakon.

Takaitawa Tuffa suna da mahadi wanda zai iya taimakawa kare kayan cikin ku daga rauni saboda magungunan rage cutar NSAID.

10. Tuffa zasu Iya taimakawa Kare kwakwalwarka

Yawancin bincike suna maida hankali ne akan bawon apple da nama.

Koyaya, ruwan 'ya'yan apple na iya samun fa'ida don raunin hankali game da shekaru.

A cikin nazarin dabba, ruwan 'ya'yan itace yana rage yawan nau'in oxygen mai illa mai cutarwa (ROS) a cikin kwakwalwar kwakwalwa kuma ya rage raguwar tunani ().

Ruwan Apple na iya taimakawa wajen adana acetylcholine, wata kwayar cuta da zata iya raguwa da shekaru. Levelsananan matakan acetylcholine suna da alaƙa da cutar Alzheimer ().

Hakanan, masu binciken da suka ciyar da tsofaffin berayen gaba dayan apples sun gano cewa an maido da alamar ƙwaƙwalwar bera zuwa matakin ƙananan beraye ().

Wannan ya ce, dukkanin apples suna ƙunshe da mahadi iri ɗaya kamar ruwan 'ya'yan apple - kuma koyaushe zaɓi ne mafi koshin lafiya don cin' ya'yan itacen ku duka.

Takaitawa Dangane da nazarin dabba, ruwan 'ya'yan apple na iya taimakawa wajen hana dakushewar masu yaduwar kwayar cutar da ke cikin kwakwalwa.

Layin .asa

Tuffa suna da kyau a gare ku, kuma cin su yana da alaƙa da ƙananan haɗarin manyan cututtuka da yawa, gami da ciwon sukari da ciwon daji.

Abin da ya fi haka, kayan zaren da ke narkewa na iya inganta ƙimar nauyi da lafiyar hanji.

Matsakaicin apple yayi daidai da kofuna waɗanda 'ya'yan itace 1.5 - wanda shine 3/4 na 2-kofin shawarwarin yau da kullun don' ya'yan itace.

Don mafi girman fa'idodi, ku ci dukkan 'ya'yan itacen - duka fata da nama.

Yadda Ake Bare Apple