Sonke sikhule silalela isaga i-apula ngosuku ligcina udokotela kude, futhi kufanele. Isithelo esibomvu esiphundu sinezinzuzo ezihlukahlukene zezempilo; kusiza ukwehlisa isisindo futhi kuhle kumasosha omzimba, impilo yenhliziyo, impilo yobuchopho, ngisho namaphaphu. Ama-apula ane-calorie ephansi namafutha futhi anothe nge-fiber futhi aqukethe nama-antioxidants. Zibuye zibhekwe njengokukhethwa kokudla okuphephile kwesifo sikashukela. Eqinisweni, ama-polyphenols kuma-apula axhunywe ekwehliseni umfutho wegazi kanye sengozini yokushaywa unhlangothi futhi kuthiwa anemiphumela elwa nokukhuluphala ngokweqile. Ziphinde zinikeze i-hydration, ngakho-ke ungazinaki ekudleni kwakho kuleli hlobo.

Iphrofayili Yomsoco ye-apula elilodwa

Ekhuluma ne-indianexpress.com, uDkt. G Sushma – Umxhumanisi – Udokotela Wezokudla, Izibhedlela ze-CARE, i-Banjara Hills, i-Hyderabad wabelane ngephrofayela elinganiselwe yokudla okunomsoco ye-apula elilodwa eliphakathi nendawo (cishe amagremu angu-182) njengalokhu:

Amakhalori: 95
Ama-carbohydrate - amagremu angama-25
I-fiber: 4 amagremu
– Ushukela: 19 amagremu
Amafutha: 0 amagremu
Amaprotheni: 0 amagremu
– I-Vitamin C: 14% Wenani Lansuku zonke (DV)
– I-Potassium: 6% we-DV

Izinzuzo zezempilo zama-apula

Ama-apula anikeza izinzuzo eziningi zezempilo. UDkt Sushma wabelane ngezinye zazo njengalokhu:

1. Inomsoco: Ama-apula anamavithamini ahlukahlukene, amaminerali, nama-antioxidants, okuhlanganisa uvithamini C kanye ne-fiber yokudla, okubalulekile empilweni yonke.

2. Impilo yenhliziyo: I-fiber, i-antioxidant, nama-flavonoid atholakala kuma-apula kuye kwahlotshaniswa nengozi encishisiwe yesifo senhliziyo ngokusiza ukwehlisa amazinga e-cholesterol nokulawula umfutho wegazi.

3. Impilo yokugaya ukudla: I-fiber equkethwe kuma-apula ikhuthaza ukugaya okunempilo futhi ingasiza ekuvimbeleni ukuqunjelwa.

4. Izakhiwo ze-Antioxidant: Ama-apula aqukethe ama-antioxidants afana ne-flavonoids nama-polyphenols, angasiza ekunciphiseni ukucindezeleka okwenziwe nge-oxidative nokuvuvukala emzimbeni.

Izinzuzo zezempilo zama-apula

Ama-apula anikeza izinzuzo eziningi zezempilo. UDkt Sushma wabelane ngezinye zazo njengalokhu:

1. Inomsoco: Ama-apula anamavithamini ahlukahlukene, amaminerali, nama-antioxidants, okuhlanganisa uvithamini C kanye ne-fiber yokudla, okubalulekile empilweni yonke.

2. Impilo yenhliziyo: I-fiber, i-antioxidant, nama-flavonoid atholakala kuma-apula kuye kwahlotshaniswa nengozi encishisiwe yesifo senhliziyo ngokusiza ukwehlisa amazinga e-cholesterol nokulawula umfutho wegazi.

3. Impilo yokugaya ukudla: I-fiber equkethwe kuma-apula ikhuthaza ukugaya okunempilo futhi ingasiza ekuvimbeleni ukuqunjelwa.

4. Izakhiwo ze-Antioxidant: Ama-apula aqukethe ama-antioxidants afana ne-flavonoids nama-polyphenols, angasiza ekunciphiseni ukucindezeleka okwenziwe nge-oxidative nokuvuvukala emzimbeni.

5. I-Hydration: Ama-apula anokuqukethwe okuphezulu kwamanzi, okungaba nomthelela ekufakweni kwamanzi jikelele.

I-Apple yokulahlekelwa isisindo

Ama-apula anama-kilojoule aphansi namafutha kuyilapho ewumthombo omuhle we-fiber yokudla kanye ne-vitamin C. "Okuqukethwe kwe-fiber kuma-apula kungasiza ekukhuthazeni imizwa yokugcwala futhi kunciphise inani lekhalori eliphelele, okungase kube nomthelela ekwehleni kwesisindo uma kusetshenziswe njengengxenye yokudla okunomsoco," kuchaza uDkt. Sushma.

Ingabe i-Apple iphephile kubantu abanesifo sikashukela?

Uma kukhulunywa ngesifo sikashukela, ama-apula angaba yisinqumo esifanele kubantu abaningi. "Nakuba ama-apula equkethe ushukela wemvelo, okuqukethwe kwawo kwe-fiber ephezulu kungasiza ekulawuleni amazinga kashukela egazini. I-fiber ibambezela ukugaya nokumuncwa ushukela, ivimbele ama-spikes ngokushesha kushukela wegazi, "kusho uDkt. Sushma. Kodwa-ke, wengeze ngokuthi kubalulekile ukuthi abantu abanesifo sikashukela baqaphe ukudla kwabo okunama-carbohydrate futhi bacabangele ibhalansi yokudla kwabo konke. “Kutuswa ukuthi uthintane nochwepheshe bezokunakekelwa kwempilo noma udokotela obhalisiwe ukuze uthole iseluleko esiqondene nawe,” kusho yena.

Izinto okufanele uzikhumbule

Ngezansi kukhona izinto ezimbalwa okufanele uzikhumbule njengoba kwabiwe uDkt Sushma.

1. Izinhlobonhlobo: Kunezinhlobo eziningi zama-apula ezitholakalayo, ngayinye inokunambitheka kwayo, ukuthungwa, kanye nephrofayili yezakhi. Ukuhlola izinhlobo ezahlukene kungangeza okuhlukahlukene ekudleni kwakho futhi kunikeze uhla lwemisoco.

2. I-Organic vs. evamile: Ama-apula aphakathi kwalezo zithelo ezinamazinga aphezulu ezinsalela zezibulala-zinambuzane. Uma kungenzeka, cabanga ukukhetha ama-apula aphilayo ukuze unciphise ukuchayeka ezibulala-zinambuzane. Kodwa-ke, uma izinketho ze-organic zingafinyeleleki noma zithengeka, ama-apula avamile asengaba ukukhetha okunempilo.

3. Isithelo esiphelele uma kuqhathaniswa nejusi: Nakuba ama-apula aphelele ehlinzeka ngefayibha futhi edinga ukuhlafunwa okwengeziwe, ijusi ye-apula ingakwazi ukuntula i-fibre nemisoco etholakala kuso sonke isithelo. Ngokuvamile kungcono ukudla ama-apula aphelele noma ukhethe ijusi ye-apula esanda kukhanywa enokucubungula okuncane.

4. Ukudla okulinganiselayo: Ama-apula ayingxenye eyodwa yokudla okunomsoco. Kubalulekile ukufaka izithelo ezihlukahlukene, imifino, okusanhlamvu okuphelele, amaprotheni amancane, namafutha anempilo ukuze uqiniseke ukuthi uthola inqwaba yemisoco.

5. Izidingo zomuntu ngamunye: Izidingo zokudla okunempilo kwawo wonke umuntu zingase zihluke ngokusekelwe ezicini ezifana neminyaka yobudala, ubulili, izinga lomsebenzi, kanye nempilo iyonke. Kuhlale kuwumqondo omuhle ukuthintana nochwepheshe bezokunakekelwa kwempilo noma uchwepheshe wezokudla obhalisiwe ukuze uthole iseluleko esiqondene nawe esicabangela izidingo nemigomo yakho ethile.