Kungenzeka ukuthi uzwile ukuthi i-apula ngosuku ingagcina udokotela noma udokotela wamazinyo, kodwa abacwaningi bathola ukuthi ukudla ama-apula kungase kugcine inhliziyo yakho iphilile. Ama-apula atholakalayo futhi athola izakhi ezinempilo, njengevithamini namaminerali. Ukwengeza, ama-apula aqukethe i-polyphenols, i-fiber, nama-phytosterol - konke okungasiza ekunciphiseni amazinga e-cholesterol.
Izakhi ezitholakala ema-apula - kanye nezinye izithelo - ziye zaboniswa ukusiza ukuthuthukisa impilo yokugaya nokunciphisa ingozi yakho yokuthuthukisa izinhlobo ezithile zegciwane. Ungadla ama-apula agcine amazinga akho e-cholesterol ephilile na?
Ukunciphisa I-Cholesterol Kungase Kudinge Ngaphezu Kwenye I-Apple ...
Kube nokucwaninga okulinganiselwe ukuhlola ubuhlobo phakathi kwe-apula ukusetshenziswa kanye ne-cholesterol. Ucwaningo oluningi aluhlolisanga umphumela wama-apula wonke kodwa lubuka ukudla okuxhaswe ngezingxenye zalo ezinempilo, njenge-pectin, i-polyphenols, i-phytosterol, i-fiber e-soluble, noma inhlanganisela yazo zonke lezi zincenye kulezi zifundo. Ucwaningo oluningi luye lwenziwa emagundini ekudleni kwe-cholesterol ephezulu, futhi kwenziwa izifundo ezimbalwa kuphela kubantu.
Izifundo ezibandakanya amakhompi ziye zathola ukuthi inani le-fibre (kokubili i-fiber engenayo i-insoluble ne-pectin) etholakala cishe ema-apula amabili angaphakathi (cishe ama-ounces angu-6 ucezu) iyakwazi ukwehlisa i-cholesterol engama-10% futhi ikhulise i- cholesterol ye- HDL nge-10% .
Ezifundweni zabantu, ukudlala ama-apula amabili aphakathi kwamabili kuya kwehla kwaholela ekunciphiseni kwamazinga e-cholesterol ephakathi kuka-5% no-13%. Amazinga e-LDL ama-cholesterol anciphisa okungenani ama-7% kwezinye izifundo, futhi amazinga we-HDL akhuliswe kuze kufike ku-12%. Izifundo zathola ukuthi izithako zama-apula ezithinta kakhulu amazinga e-cholesterol ayeyi-pectin ne-polyphenols.
Ucwaningo oluthile oluthola ukuthi ama-polyphenols aqukethe ama-apula anganciphisa futhi i-oxydation ye-LDL, engabangela ekubunjweni kwe- atherosclerosis .
Nakuba ezinye izifundo zithole inzuzo encane yokwengeza kusebenza ekudleni, ezinye izifundo azizange zibone umehluko omkhulu phakathi kokudla ama-apula namazinga aphakeme we-cholesterol.
Okubalulekile
Nakuba kuzodingeka udle ama-apula amabili noma amathathu aphakathi nosuku ukuze ubone ukuthuthukiswa okuncane kuphrofayela yakho ye-lipid, ama-apula ayesekudla okuhle okufaka phakathi kokudla okunciphisa uketshezi ngenxa yokuthi banempilo enempilo kakhulu - kufaka phakathi izakhi ezinomsoco we-cholesterol ezifana ne-fiber ne-polyphenols - namafutha aphansi. Ukuze uthole zonke izakhi ezinempilo eziqukethe ama-apula, kufanele udle yonke i-apula - kuhlanganise ne-peel - ephezulu e-pectin nakweminye imicu e-soluble.
Imithombo:
Jensen EN, Buch-Andersen T, uRavn-Haren G et al. Ukubuyekezwa kwe-mini: imiphumela yama-apula kumazinga e-plasma cholesterol nenengozi yomzimba - ukubuyekezwa kobufakazi. J Horticult Sci Biotechnol 2009; 1: 34-41.
Nagasako-Akazome Y, Kanda T, Ohtake Y, et al. I-Apple polyphenols ithonya i-cholesterol metabolism ngezihloko ezinempilo ngenani eliphakeme kakhulu lomzimba. J Oleo Sci 56 (8): 417-28
Osada K, Suzuki T, Kawakami V, et al. Izenzo ze-hypocholesterolemic ezincike emzimbeni we-polyphenol yokudla emaqanda zondla i-cholesterol. Lipids . 41 (2): 133-9
Aprikian O, Duclos V, Guyot S, et al. I-Apple i-pectin ne-polyphenol-acebile i-apple yokugxila iyasebenza kakhulu kunokuba ihlukaniswe ngokweqile kuma-cecal fermentations nama-lipma lipids kumazinyane. J Nutriti 133 (6): 1860-5
I-Ravn-Haren G, i-Dragsted LO, uBuch-Andersen T et al. Ukufakelwa konke okusebenzayo noma ukusula ijusi le-apula kunemiphumela ehluke kakhulu kuma-plasma lipids kumavolontiya anempilo. I-Eur J Nutr 2013; 52: 1875-1889.