Kwanan ka ji maganar cewa apple a rana zai iya kiyaye likita ko likitan kwalliya, amma masu bincike sun gano cewa cin apples yana iya kiyaye zuciyarka lafiya. Apples suna da yadu kuma suna da tsaka-cike da na gina jiki, irin su bitamin da ma'adanai. Bugu da ƙari, apples yana dauke da polyphenols, fiber, da phytosterols - duk abin da zai iya taimakawa wajen rage ƙananan cholesterol.
An samar da abubuwan gina jiki da aka samo a cikin apples - da kuma wasu 'ya'yan itace - don taimakawa wajen inganta lafiyar kwayoyi da kuma rage yawan hadarin da ke tattare da wasu cututtuka. Za a iya amfani da apples ci gaba da ƙwayoyin cholesterol lafiya, kuma?
Saukar da Cholesterol Zai Bukata Ƙari fiye Da Kayan Apple ...
An yi iyakacin bincike akan binciken da ke tsakanin apple amfani da cholesterol. Yawancin nazarin ba dole ba ne su bincika tasirin apples duk amma suna duban abincin da aka kara da kayan da ya dace, irin su pectin, polyphenols, phytosterols, fiber zafin jiki, ko haɗuwa da dukan waɗannan abubuwa a waɗannan binciken. Yawancin nazarin da aka yi a cikin ratsi a kan babban abinci na cholesterol, kuma kawai an gudanar da bincike kadan a cikin mutane.
Nazarin da ya haɗa da berayen sun gano cewa yawan fiber (duka mai lakabi da pectin) wanda aka gano a kusan adadi biyu (kimanin 6 a kowace rana) zai iya rage yawan cholesterol din zuwa 10% sannan ya haɓaka HDL cholesterol ta kimanin 10% .
A cikin binciken mutum, cinyewar har zuwa biyu zuwa uku na apples din ya haifar da raguwa a dukkanin matakan cholesterol tsakanin 5% da 13%. LlL cholesterol matakan da aka saukar da akalla 7% a wasu nazarin, kuma matakan HDL sun karu ta zuwa kashi 12%. Nazarin ya gano cewa sinadaran dake apples suna iya taimakawa wajen inganta tsarin cholesterol wato pectin da polyphenols.
Bayanan binciken da aka gano cewa polyphenols dauke da apples suna iya rage magungunan LDL, wanda zai iya taimakawa wajen samuwar atherosclerosis .
Kodayake wasu nazarin na ganin karamin amfani ga kara da ya shafi cin abinci, wasu nazarin ba su ga bambanci tsakanin cinye apples da inganta ƙwayoyin cholesterol ba.
Layin Ƙasa
Kodayake kuna buƙatar ci har zuwa digo biyu ko uku a kowace rana don ganin wani cigaba a cikin bayanin ku na lipid, apples suna cike da abinci mai kyau don hadawa a cikin rage cin abinci na rage yawan karancin cholesterol saboda gaskiyar cewa suna da koshin lafiya - ciki har da abinci na cholesterol-friendly kamar su fiber da polyphenols - da ƙananan mai. Domin samun duk abincin da ke ciki a cikin apples, ya kamata ka ci dukan apple - ciki har da kwasfa - wanda shine babban pectin da sauran zarutattun sutura.
Sources:
Jensen EN, Buch-Andersen T, Ravn-Haren G et al. Binciken-bita: sakamakon apples a kan matakan ƙwayar plasma cholesterol da kuma cututtukan zuciya - nazarin shaidu. J Horticult Sci Biotechnol 2009; 1: 34-41.
Nagasako-Akazome Y, Kanda T, Ohtake Y, et al. Kamfanin polyphenols na Apple yana tasiri tasirin cholesterol a cikin batutuwa masu kyau da inganci mai zurfi. J Oleo Sci 56 (8): 417-28
Osada K, Suzuki T, Kawakami V, et al. Ayyukan hypocholesterolemic dose-da-ƙari na polyphenol na ci abinci a cikin berayen da aka ba da cholesterol. Lipids . 41 (2): 133-9
Aprikian O, Duclos V, Guyot S, et al. Pectin Apple da kuma ƙwararren apple-rich polyphenol sun fi tasiri fiye da bambanci a kan maganin ƙwayoyi da kuma plasma lipids a cikin berayen. J Nutr 133 (6): 1860-5
Ravn-Haren G, Jagoran Hannun, Buch-Andersen T et al. Yin amfani da duka yana amfani ko bayyana ruwan 'ya'yan apple yana da tasiri mai banbanci akan plasma lipids a cikin masu sa kai na lafiya. Eur J Nutr 2013; 52: 1875-1889.