9 Kev Noj Qab Haus Huv thiab Kev Noj Qab Haus Huv ntawm Apricots

Zoo Siab

• 1. Noj qab haus huv heev thiab muaj calories tsawg
• 2. Muaj cov tshuaj tiv thaiv muaj zog
• 3. Tuaj yeem txhawb qhov muag pom kev noj qab haus huv
• 4. tuaj yeem ua kom tawv nqaij noj qab haus huv
• 5. Yuav txhawb txoj kev noj qab haus huv plab
• 6. Muaj cov poov tshuaj ntau
• 7. Heev hydrating
• 8. Yuav tiv thaiv koj lub siab
• 9. Yooj yim ntxiv rau koj cov zaub mov noj
• Hauv qab kab

Apricots (Prunus armeniaca) yog cov txiv hmab txiv ntoo hauv pob zeb tseem hu ua Armenian plums.

Hloov thiab daj, lawv zoo li ib qho me me ntawm cov txiv duaj tab sis sib faib cov tartness ntawm plums ntshav.

Lawv yog cov khoom noj muaj txiaj ntsig zoo heev thiab muaj ntau cov txiaj ntsig kev noj qab haus huv, xws li txhim kho kev zom thiab lub qhov muag noj qab haus huv.

Ntawm no yog 9 qhov kev noj qab haus huv thiab kev noj haus ntawm apricots.

1. Noj qab haus huv heev thiab muaj calories tsawg

Apricots yog cov khoom noj khoom haus zoo heev thiab muaj ntau yam tseem ceeb vitamins thiab minerals.

Tsuas yog 2 lub apricots tshiab (70 grams) muab ():

• Cov calories: 34
• Carbs: 8 grams
• Cov protein ntau: 1 gram
• Rog: 0.27 grams
• Fiber ntau: 1.5 grams
• Vitamin A: 8% ntawm Tus Nqi Txhua Hnub (DV)
• Vitamin C: 8% ntawm DV
• Vitamin E: 4% ntawm DV
• Cov poov tshuaj: 4% ntawm DV

Tsis tas li ntawd, cov txiv no yog yam muaj txiaj ntsig zoo ntawm beta carotene, lutein, thiab zeaxanthin, tag nrho cov no yog cov muaj zog antioxidant uas pab tua dawb radicals hauv koj lub cev (,,).

Nws yog qhov zoo tshaj plaws rau kev txaus siab apricots tag nrho thiab tsis pom, vim tias daim tawv nqaij khav theeb kom muaj cov tshuaj fiber ntau thiab cov khoom noj muaj txiaj ntsig. Nco ntsoov tias muab pob zeb pov tseg, raws li nws tsis tsim nyog.

Ntsiab lus Apricots tsis tshua muaj calories thiab rog thaum tseem yog qhov zoo tshaj ntawm cov vitamins A thiab C.

2. Muaj cov tshuaj tiv thaiv muaj zog

Apricots yog qhov zoo ntawm ntau cov tshuaj antioxidant, suav nrog beta carotene thiab vitamins A, C, thiab E.

Dab tsi ntxiv, lawv muaj nyob rau hauv ib pawg polyphenol antioxidants hu ua flavonoids, uas tau pom tias tiv thaiv kev mob tiv thaiv kab mob, suav nrog mob ntshav qab zib thiab mob plawv (5,,).

Qhov tseem ceeb flavonoids nyob rau hauv apricots yog chlorogenic acids, catechins, thiab quercetin (5).

Cov tebchaw no ua haujlwm rau neutralize radicals dawb, uas yog cov tebchaw uas tsim kev puas tsuaj rau koj lub hlwb thiab ua rau oxidative kev ntxhov siab. Oxidative kev nyuaj siab txuas nrog kev rog thiab ntau yam mob ntsig, xws li mob plawv (,,).

Hauv ib txoj kev tshawb nrhiav hauv 2,375 tus neeg, cov kws tshawb nrhiav tau tsim qhov kev ntsuas qhov ntsuas los ntsuas qhov hloov pauv ntawm cov qib ntawm cov cim qog.

Lawv pom tias cov flavonoid siab thiab anthocyanin nkag tau cuam tshuam nrog 42% thiab 73% qis dua cov qhab nia txhawm rau, feem. Muaj cov flavonoid ntau yog tseem khi rau 56% qis dua oxidative kev nyuab siab ().

Ntsiab lus Apricots muaj antioxidants ntau, feem ntau notably flavonoids. Lawv pab tiv thaiv koj lub cev los ntawm oxidative kev nyuaj siab, uas txuas nrog rau ntau yam mob ntev ntev.

3. Tuaj yeem txhawb qhov muag pom kev noj qab haus huv

Apricots khav ntau lub tebchaw uas tseem ceeb rau kev noj qab haus huv qhov muag, suav nrog cov vitamins A thiab E (,).

Vitamin A ua lub luag haujlwm tseem ceeb hauv kev tiv thaiv kev tsaus ntuj hmo ntuj, qhov teeb meem tshwm sim los ntawm tsis muaj lub teeb xim hauv koj lub qhov muag, thaum muaj vitamin E yog cov roj ntsha tiv thaiv kab mob uas nkag mus rau koj lub qhov muag ncaj qha tiv thaiv lawv ntawm kev puas tsuaj dawb radical (,).

Lub caij no, beta carotene - uas muab apricots lawv cov xim daj-txiv kab ntxwv - ua lub luag haujlwm rau cov vitamin A, txhais tau tias koj lub cev tuaj yeem hloov nws mus rau hauv cov vitamin () no.

Lwm yam tseem ceeb apricot carotenoids suav nrog lutein thiab zeaxanthin. Pom nyob rau hauv lo ntsiab muag thiab retinas ntawm koj lub qhov muag, lawv tiv thaiv kev tiv thaiv oxidative kev nyuaj siab (5,,).

Ntsiab lus Apricots yog qhov zoo tshaj plaws ntawm beta carotene, lutein, zeaxanthin, thiab cov vitamins C thiab E. Cov as-ham no tiv thaiv koj lub qhov muag tiv thaiv kev puas tsuaj.

4. tuaj yeem ua kom tawv nqaij noj qab haus huv

Noj apricots yuav muaj txiaj ntsig koj cov tawv nqaij.

Cov laj thawj tseem ceeb ua rau pob khaus thiab tawv nqaij puas yog qhov chaw ib puag ncig, xws li lub hnub, kev ua qias tuaj, thiab cov pa luam yeeb (,).

Dab tsi ntxiv, kev tshawb fawb qhia txog qhov sib txuas ncaj qha los ntawm kev tiv thaiv lub teeb ci ntsa iab UV, hnub ci, thiab koj qhov kev pheej hmoo ntawm daim tawv nqaij melanoma, yog ib hom mob cancer ntawm daim tawv nqaij (,).

Qhov tsis zoo, koj tuaj yeem sib tua qee qhov kev puas tsuaj ntawm daim tawv nqaij no los ntawm kev noj zaub mov zoo muaj txiaj ntsig ntawm antioxidants, uas apricots muab.

Cov vitamins C thiab E, ob qhov pom muaj hauv cov txiv no, tuaj yeem pab koj cov tawv nqaij. Hauv tshwj xeeb, cov vitamin C tiv thaiv UV kev puas tsuaj thiab kev ua paug ib puag ncig los ntawm kev cuam tshuam cov radicals dawb ().

Txuas ntxiv, cov vitamin no pab tsim cov collagen, uas muab koj cov tawv nqaij ua kom muaj zog thiab ywj siab. Noj zaub mov kom muaj vitamin C ntau tuaj yeem pab koj daim tawv nqaij zoo los ntawm UV puas tsuaj thiab tiv thaiv pob (wrinkles).

Beta carotene, lwm cov txiv ntoo apricot, tuaj yeem tiv thaiv sunburns. Hauv kev tshawb nrhiav 10-lub lim tiam, ntxiv nrog beta carotene txo kev tshav kub los ntawm kev kub hnyiab 20% ().

Thaum koj tseem yuav siv tshuaj pleev thaiv hnub, tawm tsam ntawm apricots tuaj yeem tiv thaiv ntxiv.

Ntsiab lus Apricots yog ib txwm muaj antioxidant, uas tiv thaiv ib puag ncig kev puas tsuaj los ntawm kev tshav ntuj, muaj kuab paug, thiab cov pa luam yeeb. Cov tebchaw no tuaj yeem muaj txiaj ntsig zoo rau koj cov tawv nqaij los ntawm kev txo qis koj qhov kev pheej hmoo ntawm wrinkles thiab tshav kub.

5. Yuav txhawb txoj kev noj qab haus huv plab

Apricots tej zaum yuav txhawb plab mob.

Ib lub khob (165 gram) ntawm cov hlais apricots muab 3.3 grams fiber, uas yog 8.6% thiab 13.2% ntawm DV rau cov txiv neej thiab poj niam, feem ().

Apricots muaj ob qho tib si soluble thiab insoluble fiber. Hom soluble yam ua rau hauv dej thiab suav nrog pectin, pos hniav, thiab ntev ntev hauv qab zib hu ua polysaccharides, thaum hom insoluble tsis yaj mus rau hauv dej thiab suav nrog cellulose, hemicellulose, thiab lignin ().

Apricots yog qhov tshwj xeeb hauv cov tshuaj fiber ntau, uas yog qhov tseem ceeb rau kev tswj kev noj qab haus huv hauv cov ntshav thiab cov roj (cholesterol), ().

Txuas ntxiv, fiber ntau qeeb lub zog ntawm cov khoom noj los ntawm koj cov hnyuv thiab txau koj cov kab mob plab muaj txiaj ntsig. Kev noj qab haus huv lub plab microbiome txuas nrog rau kev pheej hmoo tsawg dua ntawm kev rog ().

Thaum ib tus txiv apricot (35 grams) tsuas muaj 0.7 gram ntawm fiber, nws yooj yim noj ob peb hauv ib zaum ().

Ntsiab lus Apricots yog qhov zoo ntawm soluble fiber, uas ua kom koj cov kab mob plab noj qab haus huv thiab yuav pab txhawb kev zom zaub mov.

6. Muaj cov poov tshuaj ntau

Apricots muaj ntau hauv potassium, ib qho ntxhia pob zeb uas tseem ua rau lub zog hluav taws xob. Hauv koj lub cev, nws yog lub luag haujlwm xa cov cim taw qhia thiab tswj cov leeg nqaij thiab lub cev sib npaug (24,).

Ob lub apricots (70 grams) muab 181 mg ntawm cov ntxhia no, uas yog 4% ntawm DV.

Raws li poov tshuaj ua haujlwm nrog sodium ua ke kom tswj cov dej hauv lub cev, kev noj zaub mov kom txaus yuav pab tiv thaiv kom tsis txhob tsam plab thiab ua kom cov ntshav muaj zog (24).

Ib qho kev soj ntsuam ntawm 33 qhov kev tshawb fawb pom tias kev noj zaub mov ntau nyob rau hauv potassium ua rau txo cov ntshav siab thiab ua rau 24% txo qis ntawm cov mob stroke ().

Ntsiab lus Cov poov tshuaj pab txhawb cov hlab ntsha, cov leeg pob txha, thiab kua sib npaug. Noj cov zaub mov muaj protein ntau, xws li apricots, yuav pab tiv thaiv kom ntshav siab thiab txo kev pheej hmoo mob ntshav qab zib.

7. Heev hydrating

Zoo li feem ntau cov txiv hmab txiv ntoo, apricots yog ib txwm muaj dej, uas tuaj yeem pab tswj ntshav siab, lub cev kub, kev sib koom tes, thiab lub plawv dhia (27,,).

Ib lub khob (165 grams) ntawm cov hlais, cov txiv duaj tseem ceeb yuav luag 2/3 khob (142 ml) dej ().

Raws li neeg feem coob tsis haus dej txaus, noj txiv hmab txiv ntoo tshiab tuaj yeem pab koj kom mus txog qhov koj xav tau niaj hnub.

Yog tias koj lub cev qhuav dej, koj cov ntshav yuav poob qis, yuam koj lub siab ua haujlwm hnyav los tso ntshav. Ntxiv mus, nyob hydrated tso cai rau koj cov ntshav mus rau cov khoom noj thiab cov zaub mov thoob hauv koj lub cev (27,).

Dab tsi ntxiv, noj apricots tuaj yeem yog ib txoj hauv kev yooj yim kom rov ua tau ob qho dej thiab xeb hluav taws xob tom qab kev qoj ib ce, vim tias cov txiv hmab txiv ntoo no muaj txiaj ntsig zoo ntawm cov dej thiab potassium (, 27,).

Ntsiab lus Apricots yog ib txwm nyob hauv dej, uas yog qhov tseem ceeb rau nyob hydrated. Kev haus dej kom txaus yog ib qho tseem ceeb rau ntau qhov ntawm kev noj qab haus huv, suav nrog ntshav siab thiab lub plawv.

8. Yuav tiv thaiv koj lub siab

Qee cov ntaub ntawv qhia tias apricots tuaj yeem pab tiv thaiv koj lub siab los ntawm oxidative kev nyuab siab (,).

Hauv ob txoj kev tshawb xyuas tsiaj, nas tau haus cawv thiab apricots muaj qis qis ntawm daim siab enzymes thiab cov cim ntawm kev mob dua li nas muab cawv tab sis tsis muaj apricots (,).

Qhov kev tshawb fawb no qhia tias apricots yuav pab tiv thaiv daim siab puas vim tias lawv muaj cov antioxidant ntau hauv cov ntsiab lus.

Hais tau tias, nws yog ib qho nyuaj rau paub seb cov txiv no puas muaj txiaj ntsig zoo tib yam rau tib neeg. Kev tshawb fawb ntxiv yog qhov tsim nyog.

Ntsiab lus Hauv ob qho kev tshawb nrhiav nas, apricots tau pom los tiv thaiv lub siab los ntawm oxidative kev nyuaj siab los ntawm kev haus cawv. Tseem, kev tshawb fawb los ntawm tib neeg xav tau.

9. Yooj yim ntxiv rau koj cov zaub mov noj

Ob qho tib si tshiab thiab ziab apricots ua rau nrawm, qab noj txom ncauj lossis ib qho yooj yim ntxiv rau koj cov zaub mov uas koj nyiam. Koj tuaj yeem muab ntxiv rau hauv koj cov zaub mov kom muaj ntau txoj hau kev, suav nrog:

• do rau hauv txoj kev sib tov los yog granola
• noj tshiab li khoom txom ncauj
• hlais thiab ntxiv rau yogurt lossis zaub xam lav
• siv rau hauv jams, khaws cia, thiab salsas
• stewed nyob rau hauv qeeb-cooker nrog nqaij, xws li nqaij qaib los yog nqaij nyug
• ntxiv rau cov khoom qab zib zoo li ncuav qab zib, khoom qab zib, thiab ncuav qab zib

Raws li lawv tau qab zib thiab tart, apricots tuaj yeem siv los hloov cov txiv duaj lossis plums hauv feem ntau cov ntawv qhia.

Ntsiab lus Ob qho tib si tshiab thiab ziab apricots tau dav dav. Koj tuaj yeem noj lawv tus kheej lossis ntxiv rau koj cov tais uas koj nyiam, sab, lossis khoom qab zib.

Hauv qab kab

Apricots yog cov txiv hmab txiv ntoo qab ntim nrog cov vitamins, fiber ntau, thiab tshuaj tua kab mob antioxidant. Lawv muaj ntau cov txiaj ntsig, suav nrog kev txhim kho qhov muag, tawv nqaij, thiab lub plab kom noj qab haus huv.

Fresh lossis qhuav, apricots yog yooj yim ntxiv rau cov kua mis nyeem yogurt, zaub nyoos, thiab zaub mov tseem ceeb.

Yog tias koj tau siv los noj cov txiv duaj thiab txiv ntoo, apricots tuaj yeem yog txoj hauv kev hloov pauv koj txoj kev ua neej.