Ua ʻai anei ʻoe i kahi ʻapelika? Ua ʻike paha ʻoe iā ia ma kahi hale kūʻai nui. He hua liʻiliʻi ia, melemele-ʻalani gula me ka ʻili laumania a palupalu. Ke pala, palupalu loa ka ʻiʻo, ʻono, a ma kekahi mau ʻano, ʻawaʻawa iki. ʻOiai ke nānā aku he liʻiliʻi, ua piha kēia hua i ka meaʻai a me nā pono olakino. No laila i kēia lā, e kamaʻilio kākou e pili ana i nā pono nui o kēia ʻapelika liʻiliʻi.
I ka ʻōlelo maʻalahi, ua hoʻi ka mōʻaukala o kēia hua i Kina ma kahi o 4,000 mau makahiki. Mai laila mai, ua hele ia ma ke Alanui Silika a i nā wahi ʻē aʻe o ka honua. I kēia lā, ʻo Turkey a me Iran nā mea hoʻolako nui loa o ka honua i nā ʻapelika.
He aha nā pōmaikaʻi o ka ʻai ʻana i nā ʻapricots no ko mākou kino?
He mea kanu maoli nā ʻapelika, piha i nā huaora, flavonoids, a me ka potassium.
I kēia manawa, ke noʻonoʻo nei paha ʻoe i ke ʻano o kēia mau flavonoids. I ka ʻōlelo maʻalahi, pale lākou a hoʻoikaika i nā kīʻaha koko i loko o ko mākou kino. Kōkua pū lākou i ka hōʻemi ʻana i ka mumū i loko o ke kino. He mineral ka Potassium e pono ai no ko mākou mau aʻalolo a me nā ʻiʻo e hana pono ai. ʻAʻole wale ia, he mea nui loa hoʻi no ka lawe ʻana i nā meaʻai ma ke kino holoʻokoʻa, e mālama ana i ke koko ma ka pae kūpono, a no ke olakino o ka puʻuwai.
ʻAʻole wale ka ʻono o nā ʻapelika, akā he hua piha hoʻi i nā antioxidants he mea pono loa ia no ko mākou kino.
E nānā kākou i kekahi mau pono hou aʻe.
Maikaʻi no ke olakino o ka ʻili
ʻO ka Vitamin E a me ka Vitamin C he ʻelua mau antioxidants i maikaʻi loa no ka ʻili. Mālama lāua i ko kākou mau hunaola ʻili mai ka radiation UV ʻino mai ka lā. Kōkua pū lāua i ka hōʻemi ʻana i ke ʻano o nā wrinkles a hoʻomaikaʻi i ka elasticity o ka ʻili.
Eia kekahi, aia i loko o nā ʻapelika kekahi antioxidant ikaika i kapa ʻia ʻo beta-carotene. Mālama pū kēia i kou ʻili mai ka lā a me ka pōʻino UV. ʻO kekahi mea ʻē aʻe, ua waiwai nui nā ʻapelika i ka wai. E noʻonoʻo wale, aia i loko o ke kīʻaha o nā ʻapelika he aneane 2/3 kīʻaha wai. No laila, ʻo ka ʻai ʻana i kēia e hāʻawi pū i kou ʻili i ka makū maikaʻi.
Hoʻomālamalama i ka ʻike maka
Waiwai i ka wikamina A, beta-carotene, a me nā carotenoids ʻē aʻe, he hua maikaʻi nā ʻapelika no kou mau maka. ʻO ka mea kūikawā, ʻo ka lutein i loaʻa i loko o kēia hua e kōkua i ka mālama ʻana i ka retina a me ka lens o kou mau maka. Hiki i kēia mau meaʻai ke hōʻemi i ka pilikia o nā maʻi maka e pili ana i ka ʻelemakule e like me ka macular degeneration a me nā cataracts.
Maikaʻi no ka ʻeha o ka ʻōpū a me nā pilikia digestive
Waiwai nā ʻapelika i ka fiber meaʻai, he mea nui ia no kāu ʻōnaehana hoʻoheheʻe. Ma kahi o ka hapalua o ka fiber i loko o lākou he fiber hiki ke hoʻoheheʻe ʻia a ʻo kekahi hapalua he fiber hiki ʻole ke hoʻoheheʻe ʻia.
- ʻO ka fiber hiki ke hoʻoheheʻe ʻia: Hoʻohui kēia me ka wai e hana i kahi gel a kōkua i ka ulu ʻana o ka bacteria maikaʻi i loko o ko kākou ʻōpū.
- ʻO ka fiber hiki ʻole ke hoʻoheheʻe ʻia: Kōkua pū kēia i ka mālama ʻana i nā pae bacteria olakino i loko o ko mākou ʻōpū.
No laila, hiki i nā ʻapelika ke kōkua i ka hoʻomaʻamaʻa ʻana i ka ʻai ʻana, hoʻopiha i ka ʻōpū, a hāʻawi i ka hoʻomaha mai nā pilikia e like me ka paʻa ʻana.
Nā waiwaiʻai o nā ʻaprikot
E nānā kākou i ka waiwai o ka meaʻai o kahi ʻapelika hou waena.
| ʻAno hānai | Ka nui |
|---|---|
| Nā Kalori | 17 |
| Pūmua | Ma lalo o 1 gram |
| Momona | 0 grams |
| Nā kalapona | 4 grams |
| ʻO ke olonā | 1 gram |
| kōpaʻa | 3 grams |
| Kolesterol | 0 milligrams |
| Sodium | 0 milligrams |
E like me kāu e ʻike ai, ʻaʻohe momona a me ka cholesterol i nā ʻapelika. Akā, ua waiwai lākou i ka huaora A a me ka beta-carotene. He mau antioxidants ikaika kēia e pale ana i ko kākou mau cell mai ka hōʻino ʻia.
Ua waiwai pū nā ʻapelika i kahi hui o nā antioxidants i kapa ʻia ʻo flavonoids. Kōkua kēia i ka hōʻemi ʻana i ka mumū i loko o ke kino a me ka hōʻemi ʻana i ka pilikia o ka momona, ka maʻi diabetes, a me nā maʻi puʻuwai. Loaʻa i nā ʻapelika nā flavonoids i kapa ʻia ʻo catechins, quercetin, a me nā waikawa chlorogenic.
Eia kekahi, loaʻa i nā apricots kekahi mau huaora a me nā minela:
- Wikamina C
- Wikamina E
- ʻAkika Pantothenic (B5)
- Potasiuma
- Lutein
- ʻO Zeaxanthin
- Zinc
- Keleawe
- Hao
- ʻO ka phosphorus
- Makenesium
Pehea e koho ai a hoʻohana i nā ʻāpana apricot maikaʻi?
Ma Sri Lanka, ʻo nā ʻapelika maʻamau nā mea i lawe ʻia mai. Hiki ke loaʻa kēia mau mea ma nā hale kūʻai nui.
Pehea e koho ai i nā nati maikaʻi loa
I ke kūʻai ʻana i nā ʻapelika, e koho i nā mea he ʻalani hohonu a gula paha ke kala , a he like ke kala. E pale i nā mea melemele palupalu a ʻōmaʻomaʻo paha. ʻAʻole lākou i pala piha a ʻaʻole e ʻono maikaʻi. Eia kekahi, e pale i nā mea i ʻāwili ʻia a ʻānai ʻia ke hoʻopā ʻoe iā lākou . Ua pala loa lākou. Hiki ke palupalu lākou ke lawe mai ʻoe iā lākou i ka home.
Nā ala e hauʻoli ai
Hiki iā ʻoe ke holoi i kahi ʻapelika hou a ʻai ia mea e like me ia, a i ʻole hiki iā ʻoe ke hoʻohui iā ia i nā ʻano kīʻaha like ʻole.
- E hoʻohui i nā salakeke hua.
- E ʻokiʻoki i mau ʻāpana liʻiliʻi a ʻai pū me ka yogurt.
- E hana i ka jam ʻapelika. Hiki iā ʻoe ke hana i kahi mea ʻono me kekahi mau chili i ʻokiʻoki ʻia a lawelawe pū me ka moa.
- E hoʻāʻo e hoʻohui i kekahi mau ʻāpana ʻapelika i ka salakeke pasta me ka moa, nā ʻalemona, nā mea kanu, a me nā mea hou aku.
- Hiki ke hoʻohana ʻia ia mea ma ke ʻano he mea hoʻonani ma luna o nā mea i hoʻomoʻa ʻia e like me nā keke a me nā tarts.
Leka Lawe-Home
- He hua liʻiliʻi nā ʻapelikota, akā piha lākou i nā meaolaola e like me nā wikamina A, C, E, a me ka potassium.
- He mea kōkua nui kēia no ke olakino o kou ʻili, ka ʻike, a me ka ʻōnaehana hoʻoheheʻe.
- Waiwai i nā antioxidants ikaika e like me nā flavonoids a me ka beta-carotene, pale ia i nā ʻāpana o ke kino mai ka hōʻino ʻia.
- I ke kūʻai ʻana, e koho i nā hua ʻalani ʻeleʻele/gula i pala maikaʻi ʻia a paʻa. E pale i nā hua keʻokeʻo a ʻāwili paha.
- Inā loaʻa iā ʻoe kahi maʻi maʻi mau loa, e like me ka maʻi diabetes mellitus, he mea nui loa e kamaʻilio me kāu kauka ma mua o ka hoʻohui ʻana i kekahi hua i kāu meaʻai.
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