Apricot i ei tawh em? Supermarket-ah i hmu tawh mai thei. A rah te tak te, rangkachak sen hring-orange a ni a, a vun chu a hring hle a, a vun chu velvet ang mai a ni. A puitlin chuan a sa chu a nem hle a, a thlum a, chi thenkhatah chuan a hmin deuh bawk. A te angin lang mahse, he thei hi ei leh in leh hriselna atana tha tak tak nen a khat a ni. Chuvangin vawiin hian he apricot te tak te hian hlawkna ropui tak a neih thu hi han sawi ila.
A awlsam zawngin sawi ila, he thei rah chanchin hi kum 4,000 vel zet China ram atanga lo awm tawh a ni. Chuta tang chuan Silk Road-ah khawvel hmun dangah a zin kual a. Tunah chuan Turkey leh Iran hi khawvela apricot supplier lian ber an ni.
Kan taksa tana apricot ei hian eng hlawkna nge a neih?
Apricot hi powerhouse tak tak a ni a, vitamin, flavonoid leh potassium te nen a khat a ni.
Tunah chuan heng flavonoids te hi eng nge an nih i ngaihtuah mai thei. A awlsam zawngin kan taksa chhunga thisen kalna kawngte an venghim a, an tichak bawk. Taksa chhunga inflammation tihziaawmna turin an pui bawk. Potassium hi kan nerve leh muscle te hnathawh thatna atana pawimawh tak mineral a ni. Chu mai ni lovin, taksa pumpuiah nutrients phurh chhuahna atan te, thisen sang level dik taka vawn reng nan te, thinlung hriselna atan te pawh a pawimawh hle.
Apricot hi a tui mai ni lovin, kan taksa tana \angkai tak, antioxidant-a khat thei rah a ni.
A thatna tur thenkhat han en leh ila.
Vun hriselna atan a tha hle
Vitamin E leh Vitamin C te hi antioxidant pahnih an ni a, vun tan a tha hle. Kan vun cell te hi ni atanga UV radiation tha lo lakah an venghim thin. Tin, vun hrual (wrinkles) a tihziaawm bakah vun elasticity a ti tha bawk.
Hei bakah hian apricot hian antioxidant chak tak dang beta-carotene tih a nei bawk. Hei hian i vun chu ni kang leh UV chhiatna lakah a veng bawk. Thil dang pakhat chu, apricot hi tui a tam hle. Ngaihtuah teh, apricot cup khatah hian tui cup 2/3 vel a awm. Chuvangin, hei hi ei hian i vunah pawh tui tha tak a pe bawk ang.
Mit hmuh dan tichiang rawh
Vitamin A, beta-carotene leh carotenoid dang tam tak awmna apricot hi i mit tan thei tha tak a ni. A bik takin he theia awm compound lutein hian i mit retina leh lens te chu a hrisel theih nan a pui thin. Heng nutrients te hian kum upat avanga mit natna, macular degeneration leh cataracts te pawh a ti tlem thei bawk.
Pum natna leh chaw ei lama harsatna nei tan a tha
Apricot hian dietary fiber a pai tam hle a, hei hi i chaw ei leh in tur atan a pawimawh hle. An chhunga fiber awm zatve vel chu soluble fiber a ni a, a chanve dang chu insoluble fiber a ni.
- Soluble fiber: Hengte hi tui nen an inzawm khawm a, gel an siam a, kan intestines-a bacteria tha tak takte chu an lo thang lian thei a ni.
- Insoluble fiber: Hengte hian kan intestines-a bacteria level hrisel tak awm reng turin a pui bawk.
Chuvangin apricot hian chaw ei a ti awlsam thei a, pum a tikhat thei a, constipation ang chi harsatna atanga chhanchhuahna a pe thei bawk.
Apricot hian eitur tha a ti tha hle
Apricot thar, a lian lo (medium-sized fresh apricot) hian a nutritional value hi han thlir ila.
| Feed chi hrang hrang | Lenzawng tehna |
|---|---|
| Calorie a awm bawk | 17. A rilru a hah lutuk |
| Protein a awm a | Gram 1 aia tlem lo |
| Thau | 0 gram a ni |
| Carbohydrates a awm bawk | Gram 4 a ni |
| Fiber a ni | 1 gram a ni |
| Chini | Gram 3 a ni |
| Cholesterol a awm | 0 milligram a ni |
| Sodium a ni | 0 milligram a ni |
Kan hmuh angin apricot hian thau leh cholesterol a nei lo vek a ni. Mahse vitamin A leh beta-carotene an pai tam hle. Hengte hi antioxidant chak tak tak an ni a, kan cell te chu a chhiat loh nan a venghim a ni.
Apricot hian antioxidant group pakhat flavonoids an tih pawh a pai tam hle bawk. Hengte hian taksaa inflammation tihziaawmna atan a pui a, thau lutuk, zunthlum leh thinlung natna te a tiziaawm bawk. Apricot hian flavonoids catechins, quercetin, leh chlorogenic acids te a pai ber a ni.
Hei bakah hian apricot hian vitamin leh mineral dang tam tak a pai a:
- Vitamin C a ni
- Vitamin E a awm a
- Pantothenic acid (B5) hmanga siam a ni.
- Potassium a ni
- Lutein a ni
- Zeaxanthin a awm bawk
- Zinc a ni
- Dar
- Thir
- Phosphorus a ni
- Magnesium a ni
Engtin nge apricot tha thlan leh hman dan?
Sri Lanka-ah chuan apricot hman tlanglawn ber chu ram dang atanga lakluh a ni. Hengte hi supermarket-ah te hmuh tur a awm.
Nuts tha ber ber thlan dan
Abricot i lei dawnin, deep orange to golden color , leh a rawng inang lo tak tak thlang rawh. Pale yellow emaw green emaw te chu pumpelh rawh. An puitling kim lo va, a thlum lo ang. Tin, i khawih huna a hrual leh a hring hring te pawh pumpelh bawk ang che . An puitling lutuk. In lama i rawn hruai chuan an nêm mai thei.
Hlimna tur kawng hrang hrang
Apricot thar chu silfai a, a awm ang angin i ei thei a, chaw chi hrang hrangah i dah thei bawk.
- Fruit salad-ah te dah la.
- A te tein then la, yogurt nen ei rawh.
- Apricot jam siam rawh. Chili hmin thenkhat nen sauce siamin chicken nen pawh i rawn pe thei bawk.
- Pasta salad-ah hian vawk, almond, thlai leh thil dang tam tak nen apricot piece thenkhat dah tum ang che.
- Cake leh tart ang chi baked goods chungah decoration atan pawh hman theih a ni.
Take-Home Thuchah a ni
- Apricot hi a lian lo hle nachungin, thei rah tha tak a ni a, vitamin A, C, E, leh potassium te ang chi ei tur tha tak tak a pai a ni.
- Hengte hi i vun, mit, leh chaw ei leh in hriselna atan a \angkai hle.
- Flavonoids leh beta-carotene ang chi antioxidant chak tak tak a pai a, taksa cell te chu chhiatna lakah a venghim a ni.
- I lei dawnin thei rah puitling tha tak, dark orange/golden fruits nghet tak thlang rawh. Thei hring emaw, hrual emaw ei loh tur.
- Damdawi lam natna rei tak, zunthlum ang chi i neih chuan i ei leh inah thei chi hrang hrang i dah hmain doctor nen inbiakna neih hmasak a pawimawh hle.
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