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Zvakachengeteka here kudya apu usiku?

Na Nishtha Gupta
Yakaongororwa na Dr. Surya Vardhan
Yakabudiswa pa 1/13/2025


Kudya michero usiku kazhinji kunoshamisa vanhu. Vakawanda vanofunga kuti kudya michero mushure mekudya kwemanheru kunogona kukonzera kuwedzera uremu kana kurwadziwa mudumbu. Zvisinei, pfungwa iyi ingave isiriyo, kunyanya kana zviri maapuro. Mubvunzo unozivikanwa ndewokuti: Zvakanaka here kudya apuro usiku?

Maapuro anozivikanwa nekukosha kwavo kwehutano. Anopa vitamini dzakakosha, fiber, uye antioxidants, zvichiita kuti ave anofarira vanhu vanoda hutano. Kunaka kwavo kwemhando yepanyama kunogonawo kugutsa zvido zveusiku pasina kuoda zvokudya zvine shuga. Zvisinei, vamwe vanodzivisa kudya maapuro usiku nekuda kwezvinhu zvisina chokwadi nezvavo.

Zvikomborero zveMaapuro Zvine Chokuita Nehutano

Chikafu

Huwandu pa 100g

Zvikomborero

Macalories

52 kcal

Inopa sarudzo yekudya isina macalories akawanda

Carbohydrates

13.81 g

Inopa simba nekukurumidza

Fiber

2.4 g

Inobatsira pakugaya uye inokurudzira hutano hwemoyo

Shuga

10.39 g

Shuga yemhando yepanyama yesimba

Vitamin C

4.6 mg

Inotsigira basa rekuzvidzivirira kwemuviri nehutano hweganda

Potassium

107 mg

Inobatsira kudzora kumanikidza kwe ropa nehutano hwemoyo

Vitamin A

54 IU

Inotsigira kuona nehutano hweganda

Calcium

6 mg

Inobatsira hutano hwemapfupa

Iron

0.12 mg

Inotsigira kutakura oksijeni mumuviri

Magnesium

5 mg

Inobatsira basa remitsara uye inotsigira kugadzirwa kwesimba

Phosphorus

11 mg

Inokosha pakutsigira hutano hwemapfupa nekugadzirwa kwesimba

Zvinogona Kunetesa Pakudya Maapuro Usiku

Kudya maapuro usati warara kunoita zvikomborero zvakawanda zvehutano:

  1. Kugaya Kwakanaka: Maapuro ane fiber yakawanda, kunyanya pectin, inogona kubatsira pakugaya uye kukurudzira ura hune hutano. Kudya usati warara kunogona kubatsira pakugaya usiku.

  2. Kurara Kwakanaka: Maapuro ane shuga yemhando yepanyama inonzi fructose, inogayiwa zvishoma nezvishoma, ichibatsira kuchengetedza simba rakaenzana uye zvichida ichibatsira kurara kwakanaka. Uyezve, magnesium ne potassium mumaapuro zvinogona kubatsira kuzorodza mitsipa uye kudzikamisa tsinga.

  3. Kudzora Kurema: Maapuro ane macalories mashoma asi ane fiber yakawanda, zvichiita kuti ave sarudzo huru yekudya kwakanaka usati warara. Fiber inogona kukubatsira kunzwa wakaguta, kuderedza zvido zveusiku uye kudzivirira kudya zvakawandisa.

  4. Kudzorwa Kweshuga Yeropa: Fiber neshuga yemhando yepanyama mumaapuro inogona kubatsira kudzora mazinga eshuga yeropa, kudzivirira kuwedzera kana kudonha kunogona kukanganisa kurara kwako.

  5. Kunwa Mvura: Maapuro ane mvura yakawanda (inenge 85%), inogona kukubatsira kuchengetedza mvura usiku, ichibatsira hutano hwese uye ganda rakanaka.

Zvese zvakatarwa, apuro duku, rose usati warara, chikafu chine utano, chinogutsa chinotsigira kugaya, kunwa mvura, uye zvichida kurara kwakanaka.

Mazano Anobatsira Pakunakidzwa Nemaapuro Usiku

Heano mamwe mazano anoita kuti unakirwe nemaapuro usiku:

  1. Sanganisa neProtein kana Mafuta Ane Hutano: Sanganisa zvidimbu zveapuro nesimba reprotein kana mafuta ane hutano, senge almond butter kana ma nuts mashoma. Musanganiswa uyu unogona kukubatsira kuramba wakaguta kwenguva yakareba uye kuenzanisa mazinga eshuga yeropa, kudzivirira zvido zveusiku.

  2. Zvidimbu zveApuro Zvakanyorova: Kana uchida chikafu chinotonhora, isa maapuro ako mufiriji usati watanga. Zvidimbu zveapuro zvakanyorova zvinogona kuva chikafu chinonaka, chinogutsa chakareruka kudya usati warara.

  3. Gadzira Salad yeApuro: Sanganisa zvidimbu zveapuro zvakachekwa nemamwe michero kana mashizha egirini, uye dururira huwandu hudiki hweuchi kana sinamoni kuti uwane kuravira kwakawanda. Salad iyi yakareruka, inotonhora inogona kuva chikafu chakakwana cheusiku.

  4. Apuro neChizi: Zvidimbu zvishoma zveapuro zvakasanganiswa nechiizi (senge cheddar kana brie) zvinopa musanganiswa wefiber, protein, nemafuta, izvo zvinogona kukurudzira kurara kwakanaka uye kubatsira kudzivirira nzara usiku.

  5. Apuro inodziya ine Sinamoni: Kuti uwane chikafu chinodziya cheusiku, isa maapuro ako kuti adziye zvishoma uye isa sinamoni pamusoro pavo. Sinamoni yakabatana nekuvandudzwa kwekudzora shuga yeropa uye inogona kukubatsira kunzwa wakadzikama usati warara.

  6. Dzivisa Kudya Pedyo Zvakanyanya neNguva Yokurara: Kunyangwe maapuro ari sarudzo ine hutano, kudya zvakawanda zvakananga usati warara kunogona kukonzera kusagadzikana mudumbu. Edza kudya apuro rako kwemaminitsi anenge 30 usati warara kuti uve nekugaya kwakanaka.

Nekusanganisira maapuro mumaitiro ako eusiku nemaitiro aya, unogona kunakidzwa nezvikomborero zvavo zvehutano uchikurudzira zororo rakanaka reusiku.

Zvinogona Kuva Zvakaipa Pakudya Maapuro Usati Warara

Kunyangwe kudya maapuro usati warara kunogona kuva nezvikomborero zvakawanda, kune zvimwe zvinogona kuitika zvakaipa zvekufunga nezvazvo:

  1. Kusagadzikana mudumbu kana Kuwedzera Kwakawanda: Maapuro ane fiber yakawanda uye anogona kukonzera kuwedzera kwakawanda kana kusagadzikana kana akadyiwa pedyo zvakanyanya nekuenda kunorara. Kune vamwe vanhu, izvi zvinogona kukonzera kusagadzikana mudumbu, kunyanya kana vane dumbu rinonzwa zvakanyanya.

  2. Huwandu hweShuga: Maapuro ane shuga yemhando yepanyama, uye kuadyiwa zvakananga usati warara kunogona kukonzera kuwedzera kwakanyanya kwemasikirwo emazinga eshuga yeropa. Kune avo vane zvirwere senge chirwere cheshuga kana kusagadzikana kwe insulin, izvi zvinogona kukanganisa kurara kana kukonzera kusiyana-siyana kweshuga yeropa.

  3. Kuenda Kuzororo Kazhinji Usiku: Maapuro ndiwo manyuko akanaka emvura nefiber, izvo zvinogona kukurudzira kugaya kwakanaka. Zvisinei, kana akadyiwa kunonoka manheru, anogona kuwedzera kudiwa kwekubuda usiku, zvichikanganisa kurara.

  4. Heartburn: Kune vamwe vanhu, kudya michero senge maapuro usati warara kunogona kukonzera acid reflux kana heartburn, kunyanya kana vari vanhu vanowanzova nezvirwere izvi.

Kudzivirira zvinhu izvi zvakaipa, zvakanaka kunakidzwa nemaapuro mangwanani uye kufunga nezvekusanganisa nemamwe zvokudya kuti uenzanise kukanganisa kwavo pamusoro pehurongwa hwako hwekugaya.

Pfupiso

Kudya apuro usati warara kunogona kupa zvikomborero zvakawanda zvehutano, kusanganisira kugaya kwakanaka, kurara kwakanaka, nekudzora uremu. Nekuwedzera kwavo kwefiber, shuga yemhando yepanyama, nemavhitamini akakosha, maapuro anoita kuti uve chikafu chine utano uye chinogutsa cheusiku.

Zvisinei, zvakakosha kufunga nezvezvinhu zvakaipa senge kusagadzikana mudumbu kana kuwedzera kweshuga yeropa, kunyanya kune avo vane matumbu anonzwa zvakanyanya kana zvirwere zvakakosha. Nekutevera mazano anoita kuti zvinhu zvibudirire uye kudya maapuro zvishoma nezvishoma, unogona kunakidzwa nezvikomborero zvavo uchichengeta maitiro ane hutano eusiku.

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