Shin apples na da nauyi-asara ne ko kuma yin kiba?

Wadatacce

• Caloananan adadin kalori
• Maɗaukaki a cikin fiber mai nauyin-nauyi
• Cikowa sosai
• Fa'idodi ga asarar nauyi
• Yadda Ake Bare Apple
• Sauran fa'idodin kiwon lafiya
• Girman abinci mai gina jiki
• Glyananan glycemic index
• Lafiyar zuciya
• Sakamakon Anticancer
• Aikin kwakwalwa
• Layin kasa

Tuffa 'ya'yan itace shahararrun shahara ne.

Bincike ya nuna suna ba da fa'idodi da yawa ga lafiya, kamar rage haɗarin kamuwa da ciwon sukari ().

Koyaya, zaku iya yin mamakin ko sun yi ƙiba ko kuma nauyi-asara.

Wannan labarin yana gaya muku ko apples suna sa ku rasa ko ƙara nauyi.

Caloananan adadin kalori

Tuffa suna alfahari da ruwa mai yawa.

A hakikanin gaskiya, apple mai matsakaici ya kunshi kusan kashi 86% na ruwa. Abincin da yake da wadataccen ruwa yana cikawa, wanda hakan yakan haifar da rage adadin kalori (,,).

Ruwa ba cika kawai yake ba, amma kuma yana rage yawan abincin kalori mai yawa.

Abincin da ke da ƙarancin kalori, kamar su apples, suna da ruwa da zare sosai. Matsakaicin-girman apple yana da adadin kuzari 95 kawai amma yalwar ruwa da zare.

Yawancin karatu sun nuna cewa abinci tare da ƙananan kalori masu yawa suna haɓaka cikakke, rage cin abincin kalori, da raunin nauyi (,,).

A cikin binciken daya, apples sun haifar da rage yawan kalori da ragin nauyi, yayin da kukis na oat - wanda ke da yawan kalori mai yawa amma makamantan kalori da abun ciki na fiber - ba ().

Tuffa suna da ruwa sosai, ƙasa da ƙarancin kalori, da kuma ƙarancin adadin kuzari gabaɗaya - duk kaddarorin da ke taimakawa rage nauyi.

Maɗaukaki a cikin fiber mai nauyin-nauyi

Tsiro mai matsakaici ya ƙunshi gram 4 na zare ().

Wannan shine 16% na shawarar da aka bayar na zaren ga mata da kuma kashi 11% na maza, wanda yake da girman gaske idan aka basu ƙananan kalori. Wannan yana sanya apples abinci mai kyau don taimaka muku kaiwa ga shawarar fiber ɗinku ().

Yawancin karatu sun nuna cewa yawan cin fiber yana da alaƙa da ƙananan nauyin jiki da rage haɗarin kiba sosai,,).

Cin fiber shine zai iya rage narkewar abinci kuma ya sa ku ji daɗi da ƙarancin adadin kuzari. A saboda wannan dalili, abincin da ke cike da zare na iya taimaka muku cin ƙananan adadin kuzari, wanda ke taimaka muku rage nauyi ().

Fiber na iya inganta lafiyar narkewar ku kuma ciyar da ƙwayoyin cuta masu kyau a cikin hanjin ku, wanda kuma zai iya taimakawa lafiyar rayuwa da kula da nauyi (,).

Tuffa suna da yalwar fiber, wanda ke inganta ci gaba da rage ci abinci - sabili da haka kula da nauyi.

Cikowa sosai

Haɗuwa da ruwa da zare a cikin tuffa yana sa su cika mai wuce yarda.

A cikin wani binciken, an gano cewa dukkan tuffa sun cika cika sosai fiye da applesauce ko ruwan apple lokacin da ake ci kafin cin abinci ().

Bugu da ƙari, apples suna ɗaukar tsawon lokaci da yawa don ci idan aka kwatanta da abincin da ba ya ƙunsar fiber. Hakanan cin tsawon lokaci yana taimakawa zuwa cika.

Misali, wani bincike a cikin mutane 10 ya lura cewa ana iya shan ruwan 'ya'yan itace sau 11 da sauri fiye da duka apple ().

Abubuwan cikewar apples na iya rage ci abinci kuma zai haifar da rage nauyi.

Tuffa suna da kaddarorin da yawa waɗanda suke ƙara yawan ji, wanda zai iya taimakawa rage nauyi ta rage rage yawan adadin kuzari.

Fa'idodi ga asarar nauyi

Masu bincike sun ba da shawarar cewa ciki har da apples a cikin wani ƙoshin lafiya da daidaitaccen abinci na iya ƙarfafa ƙimar nauyi.

A cikin karatu a cikin mata masu nauyin gaske waɗanda ke biye da ƙananan kalori ko rage-nauyi, rage cin apple yana da alaƙa da asarar nauyi (,).

A cikin wani bincike guda, mata a kai a kai suna cin tuffa, pear, ko kukis na oat - abinci mai kama da fiber iri ɗaya da abubuwan kalori. Bayan makonni 12, kungiyoyin 'ya'yan itacen sun rasa fam 2.7 (kilogiram 1.2), amma ƙungiyar oat ba ta da wata asara mai nauyi ().

Wani binciken ya ba mutane 50 apples 3, pear 3, ko cookies oat 3 kowace rana. Bayan makonni 10, ƙungiyar oat ba ta ga canjin nauyi ba, amma waɗanda suka ci tuffa sun rasa fam 2 (0.9 kilogiram) ().

Bugu da ƙari, ƙungiyar apple ta rage yawan adadin kalori ta 25 calories kowace rana, yayin da ƙungiyar oat ta ƙare cin ɗan ƙaramin adadin kuzari kaɗan.

A cikin binciken shekaru 4 a cikin manya 124,086, yawan cin fiber da ‘ya’yan itacen antioxidant, kamar su apụl, an alakanta shi da rage nauyi. Waɗanda suka ci tuffa sun rasa matsakaicin fam 1.24 (Kilogiram 0.56) (,).

Ba wai kawai apples suna bayyana kamar nauyi-asara-abokantaka ga manya ba, amma kuma suna iya inganta ingantaccen abinci da rage haɗarin kiba a cikin yara ().

Bincike ya nuna cewa hada da apples a cikin lafiyayyen abinci na iya inganta asarar nauyi da inganta lafiyar ku gaba daya.

Yadda Ake Bare Apple

Sauran fa'idodin kiwon lafiya

Baya ga inganta asarar nauyi, apples suna da sauran fa'idodi da yawa.

Girman abinci mai gina jiki

Tuffa suna ƙunshe da ƙananan bitamin da yawa da kuma ma'adanai kuma an san su da ƙwayoyin bitamin C da na potassium sosai. Appleaya daga cikin matsakaitan sifa yana samar da sama da 3% na Darajar Daily (DV) duka biyun ().

Wannan 'ya'yan itace kuma yana alfahari da bitamin K, bitamin B6, manganese, da jan ƙarfe ().

Bugu da ƙari, bawo suna da yawa a cikin mahaɗan tsire-tsire waɗanda zasu iya rage haɗarin cutar ku kuma su samar da wasu fa'idodin kiwon lafiya da yawa ().

Glyananan glycemic index

Tuffa suna da ƙimar glycemic index (GI), wanda shine ma'auni na yadda yawan sukarin jini yake tashi bayan cin abinci.

Foodsananan abinci na GI na iya taimakawa sarrafa sukarin jini da kula da nauyi tunda suna taimakawa kiyaye matakan sukarin jinin ku daidai maimakon zuga su (,,).

Bugu da ƙari, shaidu suna nuna cewa abinci mai ƙarancin GI na iya taimakawa hana ciwon sukari, cututtukan zuciya, da wasu cututtukan daji ().

Lafiyar zuciya

Haɗuwa da abubuwan gina jiki, antioxidants, da zare a cikin tuffa na iya rage haɗarin kamuwa da cututtukan zuciya ().

An nuna apples don rage ƙwayar cholesterol na jikin ku da matakan kumburi, waɗanda duka mahimman abubuwa ne ga lafiyar zuciya ().

Sauran nazarin sun gano cewa abinci mai wadataccen antioxidants, kamar su apples, na iya rage haɗarin mutuwar ku daga cututtukan zuciya (,,).

Sakamakon Anticancer

Ayyukan antioxidant na apples na iya taimakawa hana wasu nau'in cutar kansa.

Yawancin karatu sun danganta cin apple da rigakafin ciwon huhu a cikin manya (,).

Bugu da ƙari, cin abinci aƙalla apple ɗaya a kowace rana an nuna ya rage haɗarin bakinka, makogwaro, nono, kwai, da ciwon daji na hanji ().

Aikin kwakwalwa

Dangane da nazarin dabbobi, ruwan 'ya'yan apple na iya taimakawa wajen hana faduwar hankali da cutar Alzheimer.

A cikin wani bincike a cikin beraye, ruwan 'ya'yan apple ya rage raguwar tunani ta hanyar rage adadin nau'in oxygen mai cutarwa (ROS) a cikin kwakwalwar kwakwalwa ().

Ruwan Apple kuma na iya adana ƙananan ƙwayoyin cuta waɗanda ke da mahimmanci don aikin ƙwaƙwalwa mafi kyau duka da kuma rigakafin Alzheimer ().

Tuffa suna da kaddarorin da yawa waɗanda na iya haɓaka sarrafa sukarin jini, lafiyar zuciya, haɗarin cutar kansa, da aikin kwakwalwa.

Layin kasa

Tuffa shine kyakkyawan tushen antioxidants, fiber, ruwa, da kayan abinci da yawa.

Abubuwa masu kyau da ke jikin apples na iya ba da gudummawa ga ragewa da rage cin kalori.

Ciki har da wannan ɗan itacen a cikin lafiyayyen tsari mai kyau na iya zama da amfani ga raunin nauyi.