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[title] => ‘Jedna jabuka dnevno drži doktora podalje‘ nije samo floskula: evo kako pomaže dijabetičarima, utječe na mršavljenje i zdravlje srca
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Jabuka je kraljica voća koja je posebno slatka u ovo doba godine kada dozrijevaju u našim krajevima. Poznata je uzrečica da će samo jedna voćka držati doktora podalje od vas, a prema mnogim istraživanjima se pokazalo da ta narodna mudrost nije tek dio folklora, piše Vitamin.hr.
Prosječna jabuka srednje veličine ima oko 95 kalorija, a sadrži otprilike 4 grama vlakana, što je više od 10 posto preporučenog dnevnog unosa. Njezina kora je posebno bogat izvor ovih vrijednih nutritivnih sastojaka, ali ako čak i oguljena voćka sadrži 2,7 grama vlakana zbog čega ima brojna kvalitetna svojstva za vaše zdravlje. Jabuke sadrže flavonoide, vrstu pigmenta, a te molekule djeluju preventivno na bolesti srca.
Mršavljenje
Jabuke imaju mal broj kalorija, a velik broj vlakana taj omjer čini ih idealnim saveznikom za mršavljenje. Pojedete li istu količinu jabuke ili ugljikohidrata unijet ćete puno manje energije, a dulje ostati siti. Također sadrži u puno vode pa je dobra za početak većeg obroka.U prosjeku su oni koji pojedu jednu krišku jabuke, unesu oko 200 kalorija manje u obroku koji slijedi.
Bolesti srca
Osim već spomenutih polifenola, antioksidanasa koji su većinom koncentrirani u kori ove voćke i koji djeluju preventivno na zdravlje srca, njezina vlakna topljiva u vodi utječu na razgradnju masti i smanjuju postotak kolesterola u krvi. Uz to epikatehin kojim obiluju jabuke ima utjecaj na smanjenje razine krvnog tlaka što rezultira boljim zdravljem srca.
Dijabetes
Brojna su istraživanja potvrdila pozitivni utjecaj konzumacije jabuka na smanjenje rizika za razvoj dijabetesa tipa 2. Rezultati jednog velikog istraživanja su pokazala da oni koji svaki dan konzumiraju jabuke imaju 28 posto manji rizik za razvoj dijabetesa tipa 2, u odnosu na osobe koje jabuke ne konzumiraju. Rezultati su bili povoljniji i za one koji pojedu tek nekoliko jabuka tjedno.
Zdravlje zubi
Od malena slušamo koliko je gristi jabuke dobro za naše zube. Stomatolozi objašnjavaju da postoje namirnice koje pozitivno djeluju na bjelinu naših zubi, kao i one koje ih čine tamnijima. Jabuke, kao i sve voće dobro djeluju na zubnu caklinu jer se njihovim žvakanjem zubi ribaju. Osim toga, ova voćka potiče lučenje sline koje neutralizira kiselinu i štiti zube.
Probiotički učinak
Jabuke sadrže pektin koji poboljšava probiotičku sliku našeg organizma. Riječ je o prehrambenim vlaknima koja su hrana dobrim bakterijama u probavnom sustavu. Upravo te dobre bakterije štite naš organizam od raznih bolesti i pomažu u mršavljenju.
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Jabuka je kraljica voća koja je posebno slatka u ovo doba godine kada dozrijevaju u našim krajevima. Poznata je uzrečica da će samo jedna voćka držati doktora podalje od vas, a prema mnogim istraživanjima se pokazalo da ta narodna mudrost nije tek dio folklora, piše Vitamin.hr.
Prosječna jabuka srednje veličine ima oko 95 kalorija, a sadrži otprilike 4 grama vlakana, što je više od 10 posto preporučenog dnevnog unosa. Njezina kora je posebno bogat izvor ovih vrijednih nutritivnih sastojaka, ali ako čak i oguljena voćka sadrži 2,7 grama vlakana zbog čega ima brojna kvalitetna svojstva za vaše zdravlje. Jabuke sadrže flavonoide, vrstu pigmenta, a te molekule djeluju preventivno na bolesti srca.
Mršavljenje
Jabuke imaju mal broj kalorija, a velik broj vlakana taj omjer čini ih idealnim saveznikom za mršavljenje. Pojedete li istu količinu jabuke ili ugljikohidrata unijet ćete puno manje energije, a dulje ostati siti. Također sadrži u puno vode pa je dobra za početak većeg obroka.U prosjeku su oni koji pojedu jednu krišku jabuke, unesu oko 200 kalorija manje u obroku koji slijedi.
Bolesti srca
Osim već spomenutih polifenola, antioksidanasa koji su većinom koncentrirani u kori ove voćke i koji djeluju preventivno na zdravlje srca, njezina vlakna topljiva u vodi utječu na razgradnju masti i smanjuju postotak kolesterola u krvi. Uz to epikatehin kojim obiluju jabuke ima utjecaj na smanjenje razine krvnog tlaka što rezultira boljim zdravljem srca.
Dijabetes
Brojna su istraživanja potvrdila pozitivni utjecaj konzumacije jabuka na smanjenje rizika za razvoj dijabetesa tipa 2. Rezultati jednog velikog istraživanja su pokazala da oni koji svaki dan konzumiraju jabuke imaju 28 posto manji rizik za razvoj dijabetesa tipa 2, u odnosu na osobe koje jabuke ne konzumiraju. Rezultati su bili povoljniji i za one koji pojedu tek nekoliko jabuka tjedno.
Zdravlje zubi
Od malena slušamo koliko je gristi jabuke dobro za naše zube. Stomatolozi objašnjavaju da postoje namirnice koje pozitivno djeluju na bjelinu naših zubi, kao i one koje ih čine tamnijima. Jabuke, kao i sve voće dobro djeluju na zubnu caklinu jer se njihovim žvakanjem zubi ribaju. Osim toga, ova voćka potiče lučenje sline koje neutralizira kiselinu i štiti zube.
Probiotički učinak
Jabuke sadrže pektin koji poboljšava probiotičku sliku našeg organizma. Riječ je o prehrambenim vlaknima koja su hrana dobrim bakterijama u probavnom sustavu. Upravo te dobre bakterije štite naš organizam od raznih bolesti i pomažu u mršavljenju.
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13. svibanj 2024 00:33
