哥 林 多 前 书 10:31 [hgb]  所 以 你 们 或 吃 或 喝 , 无 论 作 什 么 , 都 要 为 荣 耀 神 而 行 。

1 Corinthians 10:31 [kjv]  Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.


 LEBHI 10    Fruit

                   水果类 

LEBHI 10 -13  Washington Apple 华盛顿苹果

苹果食材简介

 

苹果,落叶乔木,叶子椭圆形,花白色带有红晕。果实圆形,味甜或略酸,是常见水果,具有丰富营养成分,有食疗、辅助治疗功能。苹果原产于欧洲、中亚、西亚和土耳其一带,于十九世纪传入中国。中国是世界最大的苹果生产国,在东北、华北、华东、西北和四川、云南等地均有栽培。

 

营养价值

 

1、苹果中的胶质和微量元素铬能保持血糖的稳定,还能有效地降低胆固醇;

2、在空气污染的环境中,多吃苹果可改善呼吸系统和肺功能,保护肺部免受污染和烟尘的影响;

3、苹果中含的多酚及黄酮类天然化学抗氧化物质,可以减少肺癌的危险,预防铅中毒;

4、苹果特有的香味可以缓解压力过大造成的不良情绪,还有提神醒脑的功效;

5、苹果中富含粗纤维,可促进肠胃蠕动,协助人体顺利排出废物,减少有害物质对皮肤的危害;

6、苹果中含有大量的镁、硫、铁,铜、碘、锰、锌等微量元素,可使皮肤腻、润滑、红润有光泽。

食用功效

 

1、补血:铁质必须在酸性条件下和在维生素C存在的情况下才能被吸收,所以吃苹果对缺铁性贫血有较好的防治作用。

2、保养肌肤:苹果中富含镁,镁可以使皮肤红润光泽、有弹性。

3、保护心脏:苹果的纤维、果胶、抗氧化物等能降低体内坏胆固醇并提高好胆固醇含量,所以每天吃一两个苹果不容易得心脏病。

4、苹果生吃治便秘,熟吃治腹泻:苹果中含有丰富的鞣酸、果胶、膳食纤维等特殊物质,鞣酸是肠道收敛剂,它能减少肠道分泌而使大便内水分减少,从而止泻。而果胶则是个“两面派”,未经加热的生果胶有软化大便缓解便秘的作用,煮过的果胶却摇身一变,具有收敛、止泻的功效。膳食纤维又起到通便作用。

5、宁神安眠:苹果中含有的磷和铁等元素,易被肠壁吸收,有补脑养血、宁神安眠作用。苹果的香气是治疗抑郁和压抑感的良药。研究发现,在诸多气味中,苹果的香气对人的心理影响最大,它具有明显的消除心理压抑感的作用。

6、美白养颜、降低胆固醇:苹果中的胶质和微量元素铬能保持血糖的稳定,还能有效地降低胆固醇。苹果中的粗纤维可促进肠胃蠕功,并富含铁、锌等微量元素,可使皮肤细润有光泽,起到美容瘦身的作用。

 

适用人群

 

慢性胃炎、消化不良、气滞不通者,便秘、慢性腹泻、神经性结肠炎,高血压、膏血脂和肥胖患者,癌症患者、贫血和维生素缺乏者尤其适合。

 

禁忌人群

 

肾炎和糖尿病患者不宜多吃。

 

选购技巧

 

苹果有很多品种,常见的有:红富士、嘎啦、红将军、乔纳金、红星、秦冠、黄元帅等等、不同的品种挑选方法是不同的。

红富士:

1、看苹果柄是否有同心圆,由于日照充分,比较甜。

2、看苹果身上是否有条纹,越多的越好。

3、苹果是越红,越艳的好。

秦冠:

1、挑大小匀称的(最好是中等大的)

2、用手按下苹果,按的动的就是甜的,按不动的就是酸的。

3、颜色要均匀。

黄元帅:

1、挑颜色发黄的,麻点越多越好。

2、用手掂量,轻的比较绵,重的比较脆。

Introduction to apple ingredients

 

Apple, deciduous tree, oval leaves, white flowers with red tinge. The fruit is round, sweet or slightly sour. It is a common fruit, rich in nutrients, and has the functions of diet therapy and adjuvant therapy. Apples are native to Europe, Central Asia, West Asia and Turkey, and were introduced to China in the 19th century. China is the largest apple producer in the world, and it is cultivated in Northeast China, North China, East China, Northwest China, Sichuan, Yunnan and other places.

 

nutritional value

 

1. The colloid and trace element chromium in apples can maintain the stability of blood sugar and effectively reduce cholesterol;

2. In an environment with air pollution, eating more apples can improve the respiratory system and lung function, and protect the lungs from pollution and smoke;

3. The polyphenols and flavonoids contained in apples are natural chemical antioxidants, which can reduce the risk of lung cancer and prevent lead poisoning;

4. The unique fragrance of apple can relieve the bad mood caused by excessive stress, and also has the effect of refreshing the mind;

5. Apples are rich in crude fiber, which can promote gastrointestinal motility, assist the body to discharge waste smoothly, and reduce the harm of harmful substances to the skin;

6. Apples contain a large amount of magnesium, sulfur, iron, copper, iodine, manganese, zinc and other trace elements, which can make the skin greasy, smooth, rosy and shiny.

Edible effect

 

1. Nourishing blood: Iron must be absorbed under acidic conditions and in the presence of vitamin C, so eating apples has a good preventive effect on iron-deficiency anemia.

2. Skin care: Apples are rich in magnesium, which can make the skin rosy, shiny and elastic.

3. Protect the heart: Apple's fiber, pectin, antioxidants, etc. can reduce bad cholesterol in the body and increase the content of good cholesterol, so eating one or two apples a day is not easy to get heart disease.

4. Raw apples can cure constipation, and cooked apples can cure diarrhea: Apples are rich in special substances such as tannic acid, pectin, dietary fiber, etc. Tannic acid is a intestinal astringent, which can reduce intestinal secretion and reduce the water in stool , so as to stop diarrhea. And pectin is a "two-faced pie". Unheated raw pectin can soften stool and relieve constipation, while boiled pectin has the effect of astringent and antidiarrheal. Dietary fiber also has a laxative effect.

5. Ningshen and sleep: The elements such as phosphorus and iron contained in apples are easily absorbed by the intestinal wall, and have the functions of nourishing the brain, nourishing blood, and tranquilizing the mind. The aroma of apples is a great remedy for depression and depression. Studies have found that among many smells, the aroma of apple has the greatest impact on people's psychology, and it has a clear effect on eliminating psychological depression.

6. Whitening and beauty, lowering cholesterol: The colloid and trace element chromium in apples can maintain the stability of blood sugar and effectively reduce cholesterol. The crude fiber in apples can promote gastrointestinal peristalsis, and is rich in trace elements such as iron and zinc, which can make the skin smooth and shiny, and play a role in beauty and slimming.

 

For people

 

It is especially suitable for patients with chronic gastritis, indigestion, qi stagnation, constipation, chronic diarrhea, neurogenic colitis, hypertension, blood lipids and obesity, cancer patients, anemia and vitamin deficiency.

 

Taboo crowd

 

Nephritis and diabetic patients should not eat more.

 

Buying skills

 

There are many varieties of apples, the common ones are: Red Fuji, Gala, Red General, Jonagold, Red Star, Qin Guan, Huang Marshal, etc. Different varieties have different selection methods.

Red Fuji:

1. Check whether the apple stalk has concentric circles. It is sweeter due to sufficient sunlight.

2. See if there are stripes on the apple, the more the better.

3. The redder the apple is, the brighter it is.

Qin Guan:

1. Pick a well-proportioned size (preferably a medium size)

2. Press the apple with your hand, the one that moves is sweet, and the one that doesn't move is sour.

3. The color should be uniform.

Marshal Huang:

1. Pick the ones with yellow color, the more pitting, the better.

2. Weigh it by hand. The lighter ones are softer and the heavier ones are more brittle.


苹果的营养成分列表

[ 每100克的营养成分含量 ]

 

基本营养

能量 54 千卡

蛋白质 0.2 克

脂肪 0.2 克

碳水化合物 13.5 克

粗纤维 1.2 克

脂类

单不饱和脂肪酸 0.007 克

多不饱和脂肪酸 0.051 克

多不饱和脂肪酸占总脂肪酸的比例 59.3 %

反式脂肪酸 克

反式脂肪酸占总脂肪酸的比例 %

胆固醇 毫克

植物固醇 毫克

胡萝卜素 27 微克

叶黄素类 40 微克

番茄红素 微克

矿物质

钙 4 毫克

镁 4 毫克

钠 1.6 毫克

钾 119 毫克

磷 12 毫克

硫 2.79 毫克

氯 2.47 毫克

铁 0.6 毫克

碘 微克

锌 0.19 毫克

硒 0.12 微克

铜 0.06 毫克

锰 0.03 毫克

氟 3.3 微克

维生素

维生素A 16.2 微克

维生素C 4 毫克

维生素D 微克

维生素E 2.12 毫克

维生素K 2.2 微克

维生素P(类黄酮) 15.1 毫克

维生素B1(硫胺素) 0.06 毫克

维生素B2(核黄素) 0.02 毫克

维生素B3(烟酸) 0.2 毫克

维生素B4(胆碱) 3.4 毫克

维生素B5(泛酸) 0.061 毫克

维生素B6 0.041 毫克

维生素B7(生物素) 微克

维生素B9(叶酸) 3 微克

维生素B12 微克

维生素B14(甜菜碱) 0.1 毫克

氨基酸

亮氨酸 12 毫克

蛋氨酸 3 毫克

苏氨酸 7 毫克

赖氨酸 10 毫克

色氨酸 7 毫克

缬氨酸 14 毫克

组氨酸 3 毫克

异亮氨酸 9 毫克

 

苯丙氨酸 11 毫克

Apple Nutrition Facts List

[Nutrition content per 100g]

 

basic nutrition

Energy 54 kcal

Protein 0.2 g

Fat 0.2 g

Carbohydrates 13.5 g

Crude fiber 1.2 g

lipids

Monounsaturated Fatty Acids 0.007 g

Polyunsaturated Fatty Acids 0.051 g

Polyunsaturated fatty acids as a percentage of total fatty acids 59.3 %

trans fatty acid grams

Trans fatty acids as % of total fatty acids

Cholesterol mg

Plant sterols mg

Carotene 27 mcg

Lutein 40 mcg

Lycopene mcg

minerals

Calcium 4 mg

Magnesium 4 mg

Sodium 1.6 mg

Potassium 119 mg

Phosphorus 12 mg

Sulfur 2.79 mg

Chlorine 2.47 mg

Iron 0.6 mg

Iodine mcg

Zinc 0.19 mg

Selenium 0.12 mcg

Copper 0.06 mg

Manganese 0.03 mg

Fluorine 3.3 mcg

vitamins

Vitamin A 16.2 mcg

Vitamin C 4 mg

Vitamin D mcg

Vitamin E 2.12 mg

Vitamin K 2.2 mcg

Vitamin P (flavonoids) 15.1 mg

Vitamin B1 (thiamine) 0.06 mg

Vitamin B2 (riboflavin) 0.02 mg

Vitamin B3 (niacin) 0.2 mg

Vitamin B4 (choline) 3.4 mg

Vitamin B5 (pantothenic acid) 0.061 mg

Vitamin B6 0.041 mg

Vitamin B7 (Biotin) mcg

Vitamin B9 (folic acid) 3 mcg

Vitamin B12 mcg

Vitamin B14 (Betaine) 0.1 mg

amino acid

Leucine 12 mg

Methionine 3 mg

Threonine 7 mg

Lysine 10 mg

Tryptophan 7 mg

Valine 14 mg

Histidine 3 mg

Isoleucine 9 mg

Phenylalanine 11 mg


感谢神!