Mwinamwake mwamvapo mawu akuti apulo tsiku akhoza kusunga dokotala kapena dotolo kutali, koma ofufuza akupeza kuti kudya maapulo kungachititsenso mtima wanu kukhala wathanzi. Maapulo amapezeka kwambiri ndipo ali ndi zakudya zamtundu wathanzi, monga mavitamini ndi mchere. Kuonjezerapo, maapulo ali ndi polyphenols, fibre, ndi phytosterols - zonse zomwe zingathandize kuchepetsa mafuta m'thupi lanu.
Zakudya zomwe zimapezeka mu maapulo - komanso zipatso zina - zawonetsedwa kuti zithandizire kuti mukhale ndi thanzi labwino komanso kuchepetsa chiopsezo chanu chokhala ndi mitundu ina ya khansa. Kodi kudya maapulo kungachititse kuti mthupi lanu likhale la thanzi?
Kutsika kwa Cholesterol Kungapangitse Zambiri Kuposa Zomwe Zimagwirira Ntchito ...
Pakhala kafukufuku wochepa pofufuza ubale pakati pa apulo mowa ndi kolesterolini. Kafukufuku wambiri samangoganizira zotsatira za maapulo onse koma amayang'ana zakudya zomwe zimaphatikizidwa ndi zigawo zake zogwiritsira ntchito, monga pectin, polyphenols, phytosterols, fiber, kapena zowonjezera zonsezi. Kafukufuku wochulukirapo wapangidwa mu makoswe pa zakudya zapamwamba za cholesterol, ndipo maphunziro owerengeka okha apangidwa mwa anthu.
Maphunziro okhudza makoswe apeza kuti kuchuluka kwa fiber (onse osakanizidwa ndi fiber ndi pectin) mumapezeka maapulo awiri apakati (pafupifupi 6 ounce chidutswa) amatha kuchepetsa cholesterol chonse mpaka 10% ndikukweza cholesterol cha HDL pafupifupi 10% .
Pomwe anthu amaphunzira, kudya kwa ma apulo awiri mpaka atatu, kunachepetsa kuchepetsa thupi lonse pakati pa 5% ndi 13%. Mafuta a LDL amatsitsimula ndi 7% mwa maphunziro ena, ndipo ma level HDL anawonjezeka ndi 12%. Kafukufuku adapeza kuti zowonjezera maapulo ambiri omwe amathandiza kuti mafuta a kolesterolini apitirire ndi pectin ndi polyphenols.
Kafukufuku wowerengeka adapeza kuti ma polyphenols omwe ali m'ma apulo angachepetsenso okosijeni a LDL, zomwe zingathandize kupanga mapangidwe a atherosclerosis .
Ngakhale kuti maphunziro ena adawona phindu lowonjezera kuwonjezera pa ntchito, zakudya zina sizinaone kusiyana kwakukulu pakati pa kuwononga maapulo ndi makina opatsa mphamvu ya mafuta m'thupi.
Mfundo Yofunika Kwambiri
Ngakhale kuti mumafunika kudya maapulo awiri kapena atatu osakaniza tsiku kuti muwonetsetse kuti mukusintha pang'ono mu mafilimu anu, maapulo adakali chakudya chabwino chophatikizapo zakudya zotsika kwa mafuta m'thupi chifukwa chakuti ali ndi zakudya zamtundu wathanzi - kuphatikizapo zakudya zowonjezera kolesteroloni monga fiber ndi polyphenols - komanso mafuta ochepa. Kuti mupeze mavitamini onse omwe ali ndi maapulo, muyenera kudya apulo yonse - kuphatikizapo peel - yomwe ili pamwamba pa pectin ndi zina zowonjezera.
Zotsatira:
Jensen EN, Buch-Andersen T, Ravn-Haren G et al. Kupenda mobwerezabwereza: zotsatira za maapulo pa mitsempha ya m'magazi ya m'magazi ndi kuopsa kwa mtima - kubwereza umboni. J Horticult Sci Biotechnol 2009; 1: 34-41.
Nagasako-Akazome Y, Kanda T, Ohtake Y, et al. Apple polyphenols imakhudza shuga ya mafuta m'thupi m'magawo abwino ndi chiwerengero chachikulu cha thupi. J Oleo Sci 56 (8): 417-28
Osada K, Suzuki T, Kawakami V, et al. Zochita zokhudzana ndi mitsempha yochulukirapo ya zakudya zopatsa mphamvu za zakudya zamphongo m'thupi zimadya chakudya chamagazi. Lipids . 41 (2): 133-9
Aprikian O, Duclos V, Guyot S, et al. Apple pectin ndi mapulogalamu apamwamba a apulophenol amakhala othandiza pamodzi kusiyana ndi mavitamini a cecal ndi mapulasitiki a plasma mu makoswe. J Nutriti 133 (6): 1860-5
Ravn-Haren G, Kokondwa LO, Buch-Andersen T et al. Kutenga kwabwino kumagwiritsidwa ntchito kapena kumveka madzi a apulo ali ndi zotsatira zosiyana pa mankhwala a plasma kwa odzipereka odzipereka. Chithandizo; 52: 1875-1889.