Maapulo ndi abwino kwa inu-makamaka ngati muli ndi shuga. Zipatso zomwe mumakonda zimakhala ndi zakudya zabwino zambiri. Komanso, kafukufuku wathandizira maapulo ndi madalitso ena okhudzana ndi shuga.
Mapulogalamu a Zakudya Zabwino
Pulogalamu yaing'ono (pafupifupi kukula kwa mpira wa tenisi) imapereka mokwanira: makilogalamu 60, 16 magalamu a carbohydrate ndi magalamu atatu a mchere.
Komanso ndi vitamini C. Komanso, maapulo ali ndi quercetin, mtundu wa phytochemical wotchedwa flavonoid, umene umapezeka mu khungu la maapulo. Kafufuzidwe ka zinyama ndi kufufuza pogwiritsa ntchito miyambo ya selo zapeza kuti quercetin ingathandize kuteteza makankhwala ena ndi kuthandiza kupha maselo a kansa. Mu phunziro la 2015 mu magazini ya Pharmacognosy , ofufuza anapeza kuti quercetin imathandiza kuti shuga mu shuga ndi maselo a mafupa apitirize kuphunzira pophunzira mu ma test tubes.
Maapulo ali ndi mitsempha yotsekemera-mtundu umene umakuthandizani kukhala wochuluka, umachepetsa kuyamwa kwa zakudya (monga shuga) m'magazi anu, ndipo amachepetsa cholesterol yanu. Kuphatikiza pa kuthandizira kuti shuga ndi magazi azigwira ntchito, zitsulo zosungunuka zimaganiziridwa kuti zimakhala ndi anti-inflammatory effect zomwe zingathandize anthu omwe ali ndi matenda a shuga kuti abwere msanga ku matenda.
Kuvomerezedwa kwa tsiku ndi tsiku kwa fiber ndi 25 (kwa akazi) mpaka 38 (kwa amuna) magalamu pa tsiku.
Apulo wokongoletsedwa akadakuthandizani, koma ndi khungu apulo amapereka magalamu atatu a fiber-pafupi ndi 12 peresenti ya chakudya choyenera chodyera tsiku ndi tsiku.
Maapulo ndi Matenda a Shuga
Palibe kutsutsa zipatso ndi ndiwo zamasamba ndi gawo labwino komanso lofunikira la chakudya kwa aliyense, kuphatikizapo omwe ali ndi shuga .
Wolemba Dietitian (RD) ndi Wodziwika kuti Diabetes Educator (CDE), Audrey Koltun, akuti: "Anthu ambiri omwe ali ndi shuga amaopa kudya zipatso chifukwa amaganiza kuti shuga ndi yosayenera kwa matenda awo a shuga, koma chipatso chingakhale gawo la dongosolo la chakudya cha shuga Chifukwa chapamwamba kwambiri ndi zakudya zamakono, kupatsa zipatso zonse kumatha kukwaniritsa mapulani a zakudya popanda kuwonjezera kuwonjezeka kwa shuga. Malingana ngati muphatikizidwa mu zakudya zowonjezera, ndizopambana komanso kusankha zakudya zopatsa thanzi, makamaka monga chakudya. "
Kudya zipatso zonse, makamaka maapulo, blueberries, ndi mphesa zimagwirizanitsidwa ndi chiopsezo chachikulu cha mtundu wa shuga wa mtundu wa 2, malinga ndi kafukufuku wa 2013 wolembedwa mu BMJ . Tawonani, kuti malinga ndi phunziro lomwelo, kumwa madzi a zipatso kumakhala ndi chiopsezo chachikulu cha shuga .
Izi zanenedwa, kafukufuku wochepa afufuza momwe kutetezera kwa mvula yamapulo ya mitambo imakhudzira shuga (mu makoswe labu). Mu kafukufuku wina wa 2016 ku BMC Complementary Alternative Medicine, makoswe omwe ali ndi shuga amene anapatsidwa mazira a apulo ndi tchuthi la apulo kwa masiku 21 anaona kusala kwa magazi kwa shuga ndi kolesitoloni zikuchepa. Akatswiri amanena kuti zotsatira zake zimakhala zotsutsana ndi zotupa, antioxidant.
Maapulo ali odzaza ndi polyphenols, chomera mankhwala omwe amawoneka oteteza ku matenda osiyanasiyana.
Kumbukirani kuti zochuluka za kafukufukuyu ndi matenda a epidemiological (kuyang'anitsitsa zochitika pakati pa zikuluzikulu zamtundu wa anthu) kapena kuchitidwa mu mayesero ndi makoswe. Kotero ngakhale si umboni wolimba kunja uko, ukulonjeza.
Maphikidwe ndi maapulo
Munch pa apulo anu omwe mumawakonda osiyanasiyana, muziviika mu mafuta okoma, kapena muziphatikizira maapulo anu mumsana wotentha, yogurt, saladi, ndi mchere.
Apple Cinnamon Couscous Breakfast Petri
Chokoma ndi Chotsitsa Fennel ndi Saladi ya Apple
Maapulo Ophika ndi Mafuta a Maolivi
Chidziwitso Chochokera
Maapulo ndi osankha zipatso zomwe zingaphatikizidwe mu dongosolo la chakudya cha shuga. Posankha maapulo, gwiritsani ntchito zipatso zazing'ono (kukula kwa mpira wa tenisi) ndi kuphatikiza chakudya m'dongosolo lanu la chakudya. Pali kafukufuku wokhudzana ndi ubwino wa madzi apulo mu makoswe omwe ali ndi shuga, komabe ndibwino kuti mudye chipatso chonse kuti muthe kulandira zonsezi. Lembani madzi chifukwa cha shuga lanu la magazi. Madzi ambiri angapangitse kuti shuga awonongeke ndi kuwonjezera zakudya zowonjezera. Sangalalani ndi apulo anu omwe mumawakonda kwambiri maphikidwe kapena sliced ndi nut ndi mafuta ndi sinamoni-yum!
> Zotsatira:
> American Cancer Society. Quercetin.
> Eid, H. et. al. Magulu a maselo a antidiabetic a quercetin m'maselo a mitsempha yamatenda ndi hepatocytes. Pharmacogn Mag. 2015 Jan-Mar; 11 (41): 74-81.
> Larsen, Holly. Njira zosavuta zowonjezereka m'magulu anu a tsiku ndi tsiku. Academy of Food and Dietrotics.
> Muraki, I. et. al. Kugwiritsa ntchito zipatso ndi chiwopsezo cha mtundu wa shuga 2: zotsatira za katatu omwe angapangidwe kafukufuku wamtundu wautali. BMJ. 2013; 347: f5001
> Fathy, S. ndi Drees, E. Kuteteza kwa mvula yamapulo ya ku Egypt ndi mapuloteni a apulo pa piritsi, puloxidation, antioxidant enzymes ndi kutupa kwa matenda a shuga a mphutsi. BMC Yothandizidwa ndi Mankhwala Osakaniza. 2016; 16: 8.