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1. 사과 영양성분
원산지: 남부 유럽
수확 시기: 연중계속
평균 크기: 4~5cm
칼로리(100g): 57kcal
보관법: 지퍼백에 넣어서 냉장보관 (7일)
손질법: 물에 씻고 닦아서 활용
권장 섭취량: 하루 2개
구입 요령: 껍질에 탄력이 있고 단단한 것
주요 영양성분: 베타카로틴, 비타민A, 비타민C
궁합에 좋은 음식: 돼지고기 (고기에 포함된 염분 배출 도움)
제철: 10~12월
매일 사과를 먹으면 의사를 멀리하게 된다 할 만큼, 사과는 건강에 유익합니다. 사과의 대표적인 성분은 식이섬유인 펙틴입니다. 펙틴은 장을 약산성 상태로 유지시켜주며, 안좋은 균의 번식 및 증식을 막아줍니다.
사과를 먹으면 장 내 안좋은 균은 약해지고 좋은 균은 활성으로 이어져 대장 건강 및 면역력 향상에 도움을 줍니다. 더불어 사과에 들어 있는 유기산은 몸 안에 쌓인 피로 물질을 제거해 주기때문에 매일 먹으면 좋습니다.
2. 사과 효능
1. 소화기관 활동 촉진
사과는 위의 활동을 촉진시키는 역할을 하며, 장 운동을 규칙적으로 만들어줍니다. 물을 흡수해서 묽은 변을 단단하게 만들어 변이 장을 잘 통과하게 만들기도 합니다. 장운동이 활발한 아침에 사과를 섭취하게 되면 심한 변비와 설사에도 효과적입니다.
2. 다이어트 기능
사과는 체내에 쌓인 독소를 체외로 배출시키는 역할을 하며, 사과의 식이섬유는 칼로리를 소비하지 않으면서 포만감을 오래 지속 시켜줍니다. 또한 비만의 위험성을 낮춰주는 것과 연관이 있는 물질인 우르솔산이 사과에 포함되어 있습니다. 이는 칼로리 소모를 증가시키고, 근육을 증가시키기에 다이어트에 효과가 있습니다.
3. 뇌건강 증진
사과에 많이 들어 있는 항산화 물질이 산화 스트레스로 인한 뇌 세포 손상을 막아 알츠하이머형 치매나 신경변성 뇌 질환을 예방할 수 있습니다. 또한 사과의 페놀산 성분으로 유해산소를 감소시켜 뇌졸중도 예방해준다고 합니다.
4. 당뇨병 예방
사과에는 합병증이 더 무서운 당뇨병의 진행을 예방하는 안토시아닌 성분이 풍부하게 들어있습니다. 사과의 섬유소도 신체의 당 흡수를 늦추는데 도움이 되기도 하고, 공복 시 혈당을 조절하는데 도움을 주기도 합니다.
3. 사과 부작용 및 섭취 시 주의사항
- 사과는 위액 분비를 촉진시켜 소화흡수를 돕고 배변기능에 도움을 주지만, 위장 기능이 좋지 않은 사람은 위액 분비가 촉진되어 속이 불편할 수 있습니다. 또한 늦은 밤에 사과를 과다섭취 할 경우 산 성분이 축적될 수 있습니다.
- 사과는 알레르기 약이나 항생제 등 일부 종류의 약에 흡수를 막아 약효를 떨어트리기도 합니다. 그렇기에 약과 사과는 큰 시간차를 두고 섭취하는게 좋습니다.
- 사과 씨에는 아미그달린이라는 성분이 있는데, 이 성분이 몸 속에서 효소에 의해 분해되면 독성 물질인 청산이 생성됩니다. 사과 씨의 섭취는 멀리하는 것이 좋습니다.