Maapulo - mawonekedwe ndi maubwino amthupi, zoyipa komanso zotsutsana * Crossfit

Maapulo ndi zipatso zodabwitsa zomwe sizongokhala zokoma zokha komanso zathanzi labwino. Mavitamini, mchere, ma amino acid, mafuta acid - zipatso ndizolemera pazonsezi. Chifukwa cha zinthu izi, maapulo amabweretsa phindu kumbali zonse za thupi la munthu, kukulitsa thanzi labwino komanso thanzi.

Tiyeni tiwone ma calorie omwe ali ndi maapulo ndi mitundu ndi njira yokonzekera, tipeze mankhwala omwe amapangidwa, zopindulitsa kudya zipatso za thupi komanso kuwonda makamaka, ndikuganiziranso zovuta zomwe zingachitike.

Maapulo a kalori

Ma calories omwe ali ndi maapulo ndi otsika. Zipatso zikhoza kukhala zofiira, zobiriwira, zachikasu, pinki. Mitunduyi imagawidwa m'mitundu yosiyanasiyana: "Golden", "Aport", "Gala", "Granny Smith", "Fuji", "Pink Lady", "White filling" ndi ena. Kusiyana kwa kuchuluka kwa zopatsa mphamvu pakati pawo ndikosafunikira: mapuloteni ndi mafuta mu maapulo amitundu yosiyanasiyana amakhala pafupifupi 0,4 g pa 100 g, koma chakudya chimatha kukhala 10 kapena 20 g.

Mwa utoto

Gome ili m'munsi likuwonetsa kusiyana kwa ma calories pakati pa zipatso zofiira, zobiriwira, zachikasu ndi pinki.

Onani	Zakudya za calorie pa 100 g	Mtengo wa zakudya (BZHU)
Wachikasu	47.3 kcal	Mapuloteni a 0.6 g, mafuta a 1.3 g, 23 g chakudya
Chobiriwira	45.3 kcal	0,4 g wa mapuloteni ndi mafuta, 9.7 g wa chakudya
Ofiira	48 kcal	0,4 g wa mapuloteni ndi mafuta, 10.2 g wa chakudya
Pinki	25 kcal	0,4 g wa mapuloteni ndi mafuta, 13 g wa chakudya

Ndi mitundu iti yamtundu wina wa maapulo, kutengera mtundu wawo:

Green ("Mutsu", "Bogatyr", "Antonovka", "Sinap", "Granny Smith", "Simirenko").
Ofiira (Idared, Fushi, Fuji, Gala, Royal Gala, Kukolola, Red Red, Champion, Black Prince, Florina, Ligol, Modi "," Jonagold "," Wokoma "," Gloucester "," Robin ").
Wachikaso ("Kudzazidwa koyera", "Caramel", "Grushovka", "Golide", "Limonka").
Pinki ("Pink Lady", "Pinki Pearl", "Lobo").

Mitunduyi imagawidwanso malinga ndi nyengo: ndi chilimwe, nthawi yophukira komanso nthawi yozizira. Maapulo amathanso kudzipangira okha komanso kuthengo. Kukoma kwa chipatso kumadaliranso ndi mitundu yosiyanasiyana: maapulo obiriwira nthawi zambiri amakhala owawa kapena otsekemera komanso owawasa, ofiira - otsekemera kapena otsekemera komanso owawasa, achikasu - okoma, pinki - otsekemera komanso owawasa.

Mwa kulawa

Gome ili m'munsi likuwonetsa zonona zamitundu mitundu yazipatso, zomwe zimagawidwa ndi kulawa.

Onani	Zakudya za calorie pa 100 g	Mtengo wa zakudya (BZHU)
Zokoma	46.2 kcal	0,4 g wa mapuloteni ndi mafuta, 9.9 g wa chakudya
Zowawa	41 kcal	0,4 g wa mapuloteni ndi mafuta, 9.6 g wa chakudya
Wokoma ndi wowawasa	45 kcal	0,4 g wa mapuloteni ndi mafuta, 9.8 g wa chakudya

Mwa kuphika njira

Maapulo amagawidwa osati ndi mtundu, mitundu, ndi kukoma. Chiwerengero cha zopatsa mphamvu chimasiyanasiyana kutengera momwe chipatsocho chimakonzedwera. Zipatso zimagwiritsidwa ntchito mosiyanasiyana: kuwira, kukazinga, kuphika, kuphika mu uvuni (ndi shuga, sinamoni, uchi, kanyumba tchizi) kapena mayikirowevu, kuyanika, kuyanika, kumalongeza, chotupitsa, pickling, steaming, ndi zina zambiri.

Gome likuwonetsa ma calorie apakati a apulo, kutengera njira yophika.

Onani	Ma calories pa magalamu 100	Mtengo wa zakudya (BZHU)
Mkate	50 kcal	Mapuloteni a 0.4 g, 2 g mafuta, 11.5 g chakudya
Wophika	23.8 kcal	Mapuloteni a 0.8 g, mafuta 0,2 g, 4.1 g chakudya
Jerky	243 kcal	Mapuloteni a 0.9 g, mafuta 0,3 g, 65.9 g chakudya
Achisanu	48 kcal	Mapuloteni a 0.2 g, mafuta 0,3 g, 11 g chakudya
Ovuni wophika wopanda chilichonse	44.3 kcal	Mapuloteni a 0.6 g, mafuta 0,4 g, 9.6 g chakudya
Zosungidwa	64.2 kcal	0,4 g wa mapuloteni ndi mafuta, 15.1 g wa chakudya
Kuchokera ku compote	30 kcal	Mapuloteni a 0.3 g, mafuta 0,2 g, 6.8 g chakudya
Kuzifutsa	31.7 kcal	0,3 g wa mapuloteni ndi mafuta, 7.3 g wa chakudya
Zamzitini	86.9 kcal	1,7 g mapuloteni, 4.5 g mafuta, 16.2 g chakudya
Kuzifutsa	67 kcal	0.1 g mapuloteni, 0,4 g mafuta, 16.8 g chakudya
Kuzifutsa	30.9 kcal	Mapuloteni a 0.3 g, mafuta 0,2 g, 7.2 g chakudya
Kwa banja	40 kcal	Mapuloteni a 0.3 g, mafuta 0,2 g, 11 g chakudya
Microwave yophika	94 kcal	0,8 g mapuloteni ndi mafuta, 19.6 g chakudya
Mwatsopano pakhungu	54.7 kcal	Mapuloteni a 0.4 g, mafuta 0,3 g, 10 g chakudya
Zipatso zouma / zouma / zouma	232.6 kcal	2.1 g mapuloteni, 1.2 g mafuta, 60.1 g chakudya
Yaiwisi popanda peel	49 kcal	Mapuloteni a 0.2 g, 0,1 g mafuta, 11.4 g chakudya
Olimba	46.2 kcal	0,4 g wa mapuloteni ndi mafuta, 10.3 g wa chakudya

Kukula kwa apulo limodzi kumatha kukhala kosiyana, motsatana, zomwe zili ndi kalori wa chidutswa chimodzi ndizosiyana. Mu zipatso zazing'ono, 36-42 kcal, pafupifupi - 45-55 kcal, yayikulu - mpaka 100 kcal. Msuzi wathanzi amapangidwa kuchokera ku maapulo, mafuta omwe ali ndi kalori 44 kcal pa 100 ml.

GI ya apulo imasiyana kutengera mitundu: yobiriwira - 30 mayunitsi, ofiira - 42 mayunitsi, achikaso - maunitelo 45. Izi ndichifukwa cha kuchuluka kwa shuga pamalonda. Ndiye kuti, maapulo obiriwira wowawasa kapena maapulo ofiira ndi owawasa ofiira ndi abwino kwambiri kwa odwala matenda ashuga.

Kupanga mankhwala

Ponena za kapangidwe ka maapulo, ali ndi mavitamini, ma micro-, macronutrients, amino acid, fatty acids, ndi chakudya. Zinthu zonsezi zimapezeka mumtambo wofiira, wobiriwira, wachikasu: mbewu, peel, zamkati.

Ngakhale mphamvu yamaapulo ndiyotsika, phindu la zakudya (mapuloteni, mafuta, chakudya) ndilovomerezeka kuti thupi lizigwira bwino ntchito bwino. Chogulitsacho chimadzaza ndi madzi komanso michere yazakudya. Magulu ena azinthu amaperekedwa patebulo.

Gulu	Zinthu
Mavitamini	B1 (thiamine), B2 (riboflavin), B4 (choline), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), provitamin A (beta-carotene), B9 (folic acid), B12 (cyanocobalamin), C (ascorbic acid), E (alpha-tocopherol), PP (nicotinic acid), K (phylloquinone), beta-cryptoxanthin, betvin-trimethylglycine
Ma Macronutrients	potaziyamu, sodium, klorini, phosphorous, silicon, calcium, sulfure, magnesium
Tsatirani zinthu	vanadium, aluminium, boron, ayodini, cobalt, chitsulo, mkuwa, lithiamu, manganese, malata, molybdenum, faifi tambala, selenium, lead, rubidium, thallium, strontium, zinc, fluorine, chromium
Amino acid ofunikira	valine, isoleucine, histidine, methionine, lysine, leucine, threonine, phenylalanine, tryptophan
Amino acid ofunikira	aspartic acid, arginine, alanine, proline, glutamic acid, glycine, cystine, tyrosine, serine
Mafuta okwanira	palmitic, stearic
Mafuta osakwanira	oleic (omega-9), linoleic (omega-6), linolenic (omega-3)
Zakudya Zamadzimadzi	mono- ndi disaccharides, fructose, shuga, sucrose, galactose, pectin, wowuma, CHIKWANGWANI
Sterols	ma phytosterols (12 mg mu 100 g)

Vitamini, mchere, amino acid amapangidwa pakhungu, mbewu ndi zamkati mwa maapulo ndi olemera kwambiri. Maapulo okoma, owawasa, otsekemera komanso owawasa, ophika, owotcha, owiritsa, owotcha mitundu yonse ("Simirenko", "Golide", "Antonovka", "Gerber", "Pink Lady", "Champion") muli zinthu zomwe zimabweretsa thupi phindu lalikulu.

Ubwino wa maapulo

Mavitamini, mchere, ulusi wazakudya, zidulo zamafuta zimathandizira pamachitidwe ndi ziwalo za amayi, abambo ndi ana. Maapulo ali ndi zinthu zambiri zothandiza.

Kodi zipatso zokoma izi ndi ziti?

Chitetezo chamthupi. Thanzi lonse limalimbikitsidwa ndi mavitamini a B. Amayimitsa kagayidwe kake, amathamangitsa kagayidwe kake. Izi zimangokhala ndi chitetezo chokwanira, komanso zimalimbikitsa kuwonda. Vitamini C ndi zinc zimathandizira pagulu la B.
Za mtima ndi mitsempha yamagazi. Maapulo amachepetsa mafuta m'thupi, omwe amapindulitsa mtima. Komanso, zipatsozo zimalimbitsa makoma amitsempha yamagazi, zimawonjezera kutha kwawo, zimachepetsa edema ndikulimbikitsa kuchira msanga ku matenda. Maapulo amawongolera kuthamanga kwa magazi, komwe kumathandizanso pamtima.
Za impso. Chiwalo ichi chimakhudzidwa ndi potaziyamu yomwe ili m'maapulo. Chotsatira chimachepetsa kutupa, chimakhala ndi zotsatira zochepa za diuretic. Chifukwa cha potaziyamu, zamadzimadzi zomwe zimapezeka mthupi zimayendetsedwa, zomwe zimayendetsa magwiridwe antchito a impso.
Za chiwindi. Maapulo amatsuka chiwalo ichi ndi zinthu zoyipa. Kudya zipatso ndi mtundu wa njira yochotsera chiwindi. Izi ndichifukwa cha ma pectins: amachotsa poizoni.
Kwa mano. Chipatsocho chimalimbikitsidwa mukatha kudya monga choyeretsera. Maapulo amachotsa zolembera pambuyo pa chakudya ndikudziteteza ku kuwola kwa mano.
Kwa dongosolo lamanjenje ndi ubongo. Chifukwa cha vitamini B2 ndi phosphorous mu maapulo, zochitika muubongo zimalimbikitsidwa ndipo ntchito yamanjenje imabwerera mwakale: kusowa tulo kumachotsedwa, mitsempha imakhazikika, nkhawa imatsitsika.
Kwa dongosolo la endocrine. Maapulo amagwiritsidwa ntchito ngati njira yodzitetezera kumatenda a chithokomiro. Izi zimachitika chifukwa cha ayodini wazipatso.
Kwa mundawo m'mimba ndi chimbudzi. Organic malic acid imalepheretsa kupsa ndi kuphulika, kumaletsa kuthira m'matumbo. Chinthu chomwecho chimachepetsa makoma am'mimba, chimayendetsa ntchito yake, komanso magwiridwe antchito. Ntchito yonse yam'magazi imabwerera mwakale.
Kwa ndulu. Maapulo amalepheretsa kupangidwa kwa miyala mu ndulu, kukhala ndi choleretic pang'ono. Chipatsochi chimagwiritsidwa ntchito popewa matenda am'mimba am'mimba ndi cholecystitis. Ngati muli ndi vuto la ndulu, idyani apulo kamodzi patsiku ndikumwa madzi ofinya apulo theka la ola musanadye.
Za magazi. Vitamini C imapangitsa kuti magazi azigwira bwino magazi, ngati othandizira pakuchepetsa magazi. Iron imalimbana ndi kuchepa kwa magazi m'thupi. Chifukwa cha izi, zipatso zimalimbikitsidwa kudyedwa panthawi yapakati. Maapulo amayang'anira kuchuluka kwa shuga m'magazi, chifukwa chake amaloledwa kugwiritsidwa ntchito ndi odwala matenda ashuga (owawa okha kapena okoma komanso owawasa).
Zowona. Vitamini A amachepetsa kutopa kwamaso ndi kupsyinjika, ndikupangitsa chithunzi chomwe timawona kukhala chowonekera bwino. Ndi vitamini A yemwe amasunga masomphenya pamlingo woyenera.
Kwa khungu. Maapulo ali ndi mankhwala ambiri omwe ali ndi zotsutsana ndi ukalamba, zotsutsana ndi zotupa komanso machiritso. Zipatso, zipatso, zamkati ndi zamphongo nthawi zambiri zimapezeka muzinthu zosamalira khungu kumaso, manja, mapazi, ndi thupi lonse.
Kulimbana ndi chimfine. Mavitamini A ndi C, ma antioxidants achilengedwe, amateteza thupi kumatenda a ma virus ndi bakiteriya. Zinthu izi zilinso ndi zotsutsana ndi zotupa. Pamaziko a peel peel, mbewu kapena zamkati, zimakonzedwa ndi zonunkhira, zomwe zimagwiritsidwa ntchito ngati othandizira kuthana ndi chimfine.
Pofuna kupewa khansa. Kafukufuku wa asayansi atsimikizira kuti khungu, pachimake, mbewu ndi zamkati mwa maapulo zili ndi zinthu zomwe zimachepetsa chiopsezo chopezeka ndikukula kwa khansa ya kapamba, chiwindi, m'mawere, ndi m'matumbo. Kukula kwa maselo a khansa kumachepa kwambiri ndikudya zipatso tsiku ndi tsiku.

Maapulo ang'onoang'ono obiriwira, owawasa, kapena amtchire ndi othandiza kwambiri. Amadyedwa bwino mwatsopano, komanso grated. Kukonzekera kosiyanasiyana sikulepheretsa zipatso zawo kukhala zofunikira: owiritsa (owiritsa), owotcha, ophikidwa mu uvuni kapena mayikirowevu, zipatso zotentha, kuzifutsa, kuzifutsa, zouma, zouma (zowuma) zipatso zingakhalenso zopindulitsa.

Onetsetsani kuti mudye maapulo obiriwira, ofiira, achikasu ndi pinki, atsopano komanso owuma. Idyani mosasamala nyengo (nyengo yozizira, chilimwe, masika, nthawi yophukira) ndi nthawi yamasana (m'mawa wopanda kanthu, m'mimba yopanda kanthu, kadzutsa, madzulo, usiku). Kodi masiku kudya pa zipatso, ndi zabwino kwa amuna ndi akazi.

Zovuta komanso zotsutsana

Kuti kugwiritsa ntchito maapulo sikuvulaze thanzi, musaiwale zotsutsana ndi momwe amagwiritsidwira ntchito. Monga chakudya china chilichonse, maapulo ayenera kudyedwa pang'ono. Kudya maapulo amodzi kapena awiri tsiku lililonse sikuvulaza. Komabe, muyenera kudziwa nthawi yoti muime osadya kwambiri. Kupanda kutero, zimayambitsa zovuta m'mimba.

Zipatso zosinthidwa zimatha kuvulaza thupi. Pachifukwa ichi, sera ndi parafini amagwiritsidwa ntchito: amathandizira kusunga zipatso. Maapulo owala ndi khungu lowala ayenera kuwunikidwa kuti akonzeke. Kodi mungachite bwanji? Ingodulani malonda ndi mpeni: ngati palibe chikwangwani chotsalira pa tsamba, ndiye kuti zonse zili bwino. Khungu la maapulo achilengedwe limangopindulitsa. Mbeu za zipatso sizikhala ndi vuto lililonse ngati zingadyedwe pang'ono. Kutenga mbewu mopanda muyeso kumatha kubweretsa kusokonekera kwam'mimba ndikuwononga enamel.

Ngakhale maapulo amakhala ndi thanzi labwino, amakhalanso ndi zotsutsana. Ndi awa:

thupi lawo siligwirizana;
tsankho munthu:
zilonda zam'mimba ndi gastritis pachimake;
colitis kapena urolithiasis.

Amayi ndi abambo omwe ali ndi matendawa amaloledwa kudya maapulo pang'onopang'ono komanso atakambirana ndi dokotala. Mwachitsanzo, ngati muli ndi gastritis yokhala ndi acidity yambiri, mumaloledwa maapulo otsekemera ofiira okha kapena ofiira (Fuji, Golden, Idared, Champion, Black Prince). Ngati muli ndi gastritis wokhala ndi acidity wambiri, gwiritsani ntchito zipatso zobiriwira zobiriwira ("Simirenko", "Granny Smith", "Antonovka", "Bogatyr"). Maapulo obiriwira obiriwira amalimbikitsidwa kwa anthu omwe ali ndi matenda ashuga. Ndi zilonda zam'mimba, ndibwino kuti muchepetse zipatso kapena zipatso zouma zophikidwa mu uvuni kapena mayikirowevu. Kwa colitis ndi urolithiasis, tikulimbikitsidwa kupanga zipatso za maapulo kapena grated.

Idyani maapulo osiyanasiyana mosiyanasiyana ndipo musaiwale za zotsutsana. Ndipokhapo zipatso zimapindulitsa thanzi lanu.

Maapulo ochepetsa kunenepa

Maapulo ochepetsa thupi amagwiritsidwa ntchito kwambiri. Ubwino wawo wochepetsa thupi ndiwodziwika kwa abambo ndi amai. Maapulo ali ndi ma calories ochepa. Komanso, mankhwalawa ndi nkhokwe ya mavitamini, michere ndi zinthu zina zamoyo. Kuchepetsa thupi ndi njira yovuta, ndikofunikira osati kungochotsa kunenepa kwambiri, kukwaniritsa mawonekedwe abwino, koma kukhalabe ndi mawonekedwe abwino mtsogolo.

Ngati kulemera kopitilira muyeso sikokulira, konzani masiku osala kudya pamaapulo ofiira ndi obiriwira, atsopano komanso osinthidwa mosiyanasiyana. Ngati vuto lanu lolemera ndilofunika kwambiri, ndiye kuti kuchepa thupi ndi maapulo ndi njira yabwino kwambiri.

Zakudya

Pali mitundu mazana azakudya zamaapulo. Onsewa ndi othandiza m'njira zawo, koma ali ndi malingaliro ndi malamulo.

Zakudya zotchuka kwambiri za apulo:

Zakudya za tsiku limodzi zokha. Chofunikira ndikudya maapulo okha mopanda malire tsiku limodzi. Chinthu chachikulu ndikupewa kudya mopitirira muyeso. Pakudya kotere, amaloledwa ndipo amalimbikitsidwa kumwa kwambiri: madzi oyera kapena tiyi wobiriwira wopanda shuga, mankhwala azitsamba ndi infusions.
Mlungu uliwonse. Uku ndi kudya kovuta chifukwa maapulo okha, madzi kapena tiyi ndiwo amadya. Patsiku loyamba, muyenera kudya 1 kg ya maapulo, lachiwiri - 1.5 makilogalamu, lachitatu ndi lachinayi - 2 kg, lachisanu ndi lachisanu ndi chimodzi - 1.5 makilogalamu, lachisanu ndi chiwiri - 1 kg ya zipatso. Kuyambira tsiku lachisanu, mutha kuyambitsa chidutswa cha mkate wa rye mu zakudya.
Masiku awiri. Pasanathe masiku awiri, muyenera kudya makilogalamu atatu okha a maapulo - 1.5 makilogalamu patsiku. Zakudya ziyenera kukhala 6-7. Chipatsocho chimasendedwa, pakati pamadulidwa, nyembazo zimachotsedwa, ndipo zamkati zimadulidwa mzidutswa kapena grated. Kumwa ndikudya china chilichonse ndikosaloledwa.
Masiku asanu ndi anayi. Zakudyazi zimakhala ndi zakudya zitatu: mpunga, nkhuku, ndi maapulo. Kuyambira woyamba mpaka tsiku lachitatu, amadya mpunga wokha (wowiritsa kapena wowotcha) popanda zowonjezera. Kuyambira tsiku lachinayi mpaka lachisanu ndi chimodzi, amangodya nyama yophika kapena yophika yokha. Kuyambira tsiku lachisanu ndi chiwiri mpaka lachisanu ndi chinayi, idyani maapulo okhaokha (atsopano kapena ophika) ndikumwa zakumwa zochokera ku zipatso.

Kumbukirani - zakudya zamtundu uliwonse zitha kuvulaza thupi. Ayenera kugwiritsidwa ntchito pokhapokha atakambirana ndi dokotala. Kuphatikiza apo, kutuluka koyenera kuchokera pachakudya ndikofunikira.

Malangizo

Tisanayambe kudya, tikukulimbikitsani kuti mufunsane ndi katswiri. Katswiri wazakudya amakuthandizani kukwaniritsa cholinga chanu: kuwongolera, kupereka upangiri, komanso koposa zonse, kukuthandizani kuti mutuluke pazakudyazo ndikubwerera kuzakudya zoyenera.

Zolemba! Kuti muchepetse thupi msanga, tikulimbikitsidwa kumwa vinyo wosasa wa apulo cider wochepetsedwa ndi madzi. Tikulimbikitsidwa kuchita izi mosamalitsa m'mawa mopanda kanthu m'mimba. Anthu omwe ali ndi matenda ashuga komanso gastritis omwe ali ndi acidity samalimbikitsa kugwiritsa ntchito njirayi.

Mutha kudya maapulo nthawi iliyonse masana: amakhala othandiza m'mawa komanso madzulo, komanso usiku. Musanadye chakudya cham'mawa, chamasana ndi chamadzulo, mphindi 20-30 musanadye, amalangizidwa kuti adye apulo limodzi lofiira kapena lobiriwira kuti likhale ndi chilakolako chodyera bwino chakudya. Ndibwino kuti mudye maapulo mukamaliza maphunziro. Zipatso izi ndizopatsa thanzi, zimathandizira kuyambiranso mphamvu mutatha kulimbitsa thupi.

Zotsatira

Maapulo ndi chinthu chozizwitsa mozama chomwe chimabweretsa maubwino azaumoyo, kukhutitsa thupi ndi zinthu zofunikira komanso kulimbikitsa chitetezo cha mthupi. Zipatso zimakhala ndi zotsutsana zochepa, koma siziyenera kuyiwalika. Zipatso izi ndizofunikira pazakudya!