The fragrant fruit of the apple tree has been familiar to everyone since childhood. The apple is rich in vitamins and minerals. It grows in latitudes with a temperate climate and totals about 7.5 thousand varieties of various shapes, aromas, tastes, weights and colors.
The benefits of apples
The composition of apples includes pectins, which remove cholesterol from the body, improve digestion and prevent the multiplication of harmful microorganisms in the intestines. Suffering from atherosclerosis, hypertension, diseases of the cardiovascular system, kidneys, mental workers, it is necessary to include an apple in their diet, whose BJU have a rational ratio.
Due to the content of tannin and potassium, apples have an inherent diuretic function, the ability to retain uric acid, therefore, they are recommended for urolithiasis and gout. In addition, fruits have general strengthening properties and are often prescribed to persons with reduced immunity, people suffering from nephritis, having swelling and dropsy.
However, there are diseases in which a particular apple is allowed to be taken. BZHU it may vary slightly depending on the variety. For example, with an ulcer of the duodenum and stomach, hyperacid gastritis, biliary dyskinesia of the hypertonic type, apples of sweet varieties are recommended . During hypoacid gastritis, spastic colitis, acidic fruits are advised.
Calorie apples
On average, apples have 43-49 Kcal, but there are also species in which this figure reaches 90 Kcal. Apple is a low-calorie, fiber-rich product, therefore, the fruit quickly saturates the body, and for a long time you can forget about the feeling of hunger. Parallel to this, an apple, BZHU, whose caloric value is in the optimal ratio, is indispensable during weight loss, which is only worth effective apple express diets.
The calorie content of apples is influenced by their taste and variety, for example, sweet red fruits have more energy value than acidic greens. The peel of apples contains ursolic acid, which reduces body fat. You can eat apples at any time, but the most favorable moment is 15-20 minutes before eating.
The list of some varieties of apples and their energy value :
- Granny - 80 Kcal;
- Golden - 82 Kcal;
- Idared - 80 Kcal;
- Semerenko - 85 Kcal;
- Antonovka - 45 Kcal.
The chemical composition of apples
What chemical warehouse does an apple have? BZHU, nutritional value, micro- and macrocells, vitamins in fruits of different varieties are present in an unequal amount and depend on growing conditions, storage, degree of ripeness, agricultural conditions.
On average, 100 g of apples have so much nutritional value:
- the amount of protein - 0.4 g;
- fat level - 0.4 g;
- the amount of carbohydrates - 9.8 g;
- saturated fatty acids - 0.1 g;
- unsaturated fatty acids - 0.1 g;
- organic acid level - 0.8 g;
- the amount of starch - 0.8 g;
- ash mass - 0.5 g;
- mass of water - 86.3 g;
- the proportion of mono-disaccharides is 9 g;
- the amount of dietary fiber - 1.8 g;
- calorie level - 47 Kcal.
It is the apple that contributes to the removal of oxalic acid from the body and the normalization of liver function. BJUs have a ratio in which carbohydrates predominate more than fats and proteins.
Apples (per 100 g) contain trace elements such as iron in an amount of 2.2 mg, copper (110 mg), iodine (2 mg), rubidium (63 mg), aluminum (110 mg), vanadium (4 mg), molybdenum (6 mgk), selenium at the level of 0.3 mgk, fluorine (8 mgk), nickel (17 mgk), cobalt (1 mgk), boron (245 mgk), manganese (0.047 mg), zinc (0.15 mg) , chromium (4 mgk).
Endowed with fruit and macronutrients (per 100 g of apples): phosphorus (11 mg), magnesium (9 mg), potassium (278 mg), calcium (16 mg), sodium (26 mg), sulfur (5 mg), chlorine (2 mg).
The list of vitamins that make up 100 g of apples is wide: beta-carotene - 0.03 mg, A (ER) - 5 ΞΌm, B1 (necessary thiamine) - 0.03 mg, B2 (useful riboflavin) - 0.02 mg, irreplaceable B3 - 0.07 mg, B6 (pyridoxine) - 0.08 mg, B9 (desired folic acid) - 2 ΞΌg, PP in the amount of 0.3 mg, PP is the niacin equivalent with a level of 0.4 mg, C - 10 mg, E - 02 mg, biotin (H) - 0.3 ΞΌg, phylloquinone (K) - 2.2 ΞΌg.
Varieties of green apples: calorie content, energy composition
Per 100 g of green apples accounts for about 35 g of Kcal - this is slightly less than that of red fruits, despite this, they are very healthy. Of the green apples, there are hard varieties with a light sour taste. They are juicy and quench their thirst in the heat well. One of the popular varieties can be called Granny Smith. It is advisable to eat fruits with a peel, because it contains fiber, which stimulates the intestines, but this mainly concerns homemade or fresh fruits, and not those that have been on the shelves in supermarkets for weeks.
Like any fruit, itβs best to eat a baked, dried, or fresh green apple. BJU are on average at the following level (per 100 g of green apples):
- carbohydrates - 8.8 g;
- the amount of protein - 0.3 g;
- the amount of fat - 0.3 g.
Varieties of red apples: calorie content, energy composition
American scientists have proved that if you include two apples in your daily diet, then after three months the level of cholesterol will normalize in the body. Red apples are often sweet, sour-sweet varieties exist in nature. Unlike sour ones, sweets contain slightly less vitamins, but have more sugar. A popular variety of red fruits is Red Delicious.
In these fruits, the level of BJU is slightly higher. Red apple is also more high-calorie than green. 100 g of apples contain about 70 Kcal, 10.04 g of carbohydrates, proteins - 0.44 g, 0.39 g of fat.
Red apples are not recommended for people who are allergic.
It is advised to eat apples during their seasonality, as during this period of time they contain more vitamin C, respectively, will bring more benefits to the body.
Apples have a low glycemic index - this means that their use leads to a slow rather than rapid increase in blood sugar.
Baked apples - the amount of Kcal and the ratio of BJU
Along with a fresh or dry apple, there is also a baked apple, whose BJU is not inferior in terms of level to a freshly picked fruit. 100 g of baked apples contains the following amount of BJU:
- protein index - 0.4 g;
- fat level - 0.4 g;
- carbohydrate level - 9.1 g.
However, the amount of Kcal in baked apples is greater than that of red and green and is 95 Kcal. All nutrients, elements and vitamins are stored regardless of heat treatment.
Baked apples can be cooked in an oven or in a slow cooker, composing them with other valuable products for the body: nuts, honey, rice, cottage cheese. Thus, you will get a useful and very tasty dessert that you can eat without fear of getting better and ruining your figure.