Mapindu a 9 azaumoyo a prunes ndi momwe angadye

Zamkati

• 1. Kulimbana ndi kudzimbidwa
• awiri.Amateteza ku matenda amtima
• 3. Zimathandiza kuchepetsa cholesterol
• 4. Amayang'anira shuga wamagazi
• 5. Zimakuthandizani kuti muchepetse kunenepa
• 6. Zimasintha thanzi la mafupa
• 7. Kuteteza khansa
• 8. Zimateteza ku matenda am'mapapu
• 9. Zimapewa kuchepa kwa magazi m'thupi
• Tebulo lazidziwitso zaumoyo
• Maphikidwe athanzi
• Dulani mavitamini
• Saladi ndi prunes

Prune ndiye mawonekedwe a maula ndipo amakhala ndi michere yambiri yofunikira kuti thupi ligwire bwino ntchito, ndipo imatha kukhala njira yabwino yothandizira kudzimbidwa ndikuwongolera magwiridwe ntchito amatumbo chifukwa ali ndi michere yambiri.

Kuphatikiza apo, ma prunes ali ndi maubwino ena monga kupititsa patsogolo kayendedwe ka magazi, kuchepetsa chiopsezo cha matenda amtima komanso kuthandizira kuchepetsa kudya, mwachitsanzo.

Prune imathandizanso kuwononga thupi chifukwa ili ndi pectin yomwe ndi mtundu wa ulusi womwe umathandizira kuchotsa zitsulo zolemera monga lead kapena mercury mthupi, zomwe zimatha kupezeka mu nsomba kapena zipatso ndi ndiwo zamasamba zogulidwa kusitolo.

Ubwino waukulu wa prunes ndi awa:

1. Kulimbana ndi kudzimbidwa

Mitengoyi imakhala ndi ulusi wosungunuka kwambiri monga pectin ndi ulusi wosasungunuka ngati mapadi ndi hemicellulose yomwe imagwira ntchito pomwetsa madzi kuchokera m'mimba ndikupanga gel yomwe imathandizira kukonza matumbo, kuchepetsa kudzimbidwa ndikuchepetsa chiopsezo cha zotupa.

Kuphatikiza apo, ma prunes ali ndi sorbitol omwe ndi mankhwala otsegulira chilengedwe omwe amathandizira kutulutsa ndowe. Onani njira zisanu zodyera kudulira kudzimbidwa.

awiri.Amateteza ku matenda amtima

Prune ili ndi michere yambiri yomwe imachepetsa chiopsezo cha matenda amtima monga infarction ya myocardial and atherosclerosis.

Rutin ndi vitamini C mu prunes ndizomwe zimapangitsa kuti mitsempha yamagazi ikhale yathanzi, vitamini K imalepheretsa kuwerengetsa mitsempha ndipo pectin imathandizira kuchepetsa cholesterol pochepetsa kuyamwa kwa mafuta pachakudya.

Kuphatikiza apo, kafukufuku wina akuwonetsa kuti kudya tinthu tating'onoting'ono patsiku kumathandiza kuchepetsa kuthamanga kwa magazi pokhala ndi flavonoids ndi polyphenols omwe ali ndi zotsutsana ndi zotupa komanso zoteteza ku antioxidant. Phunzirani za zakudya zina kuti muchepetse kuthamanga kwa magazi.

3. Zimathandiza kuchepetsa cholesterol

Pectin, cholumikizira chosungunuka chomwe chimapezeka mu prunes, chimathandiza kuchepetsa kuyamwa kwa mafuta kuchokera pachakudya ndipo mwanjira imeneyi kumathandiza kutsitsa cholesterol yomwe imayambitsa mapangidwe amafuta m'mitsempha yomwe imayamba kuchepa komanso kusasinthasintha, kuchititsa atherosclerosis yomwe ingayambitse matenda a mtima, kulephera kwa mtima komanso kupwetekedwa mtima.

4. Amayang'anira shuga wamagazi

Mafinya osungunuka, monga pectin, amathandizira kuchepetsa kuyamwa kwa shuga kuchokera pazakudya polimbikitsa kuchepa kwa shuga m'magazi ndikuthandizira kuyankha kwa thupi ku insulin, yomwe imathandizira kupewa ndi kuchiza matenda ashuga.

Kuphatikiza apo, sorbitol yomwe imapezeka mu prunes imalola kuti shuga yemwe ali mchakudyacho azilowetsedwa pang'onopang'ono ndipo, motero, amalola kuyendetsa bwino magazi m'magazi.

Onerani kanemayo kuti mudziwe momwe mungapewere shuga wamagazi.

5. Zimakuthandizani kuti muchepetse kunenepa

Prunes ikhoza kuthandizira kuchepetsa kunenepa chifukwa ali ndi ulusi wambiri womwe umachepetsa nthawi yogaya komanso umapangitsa kukhuta ndikadya, zomwe zimachepetsa njala.

Maula polyphenols ali ndi anti-adipogenic zotsatira zomwe zikutanthauza kuti amathandiza kuchepetsa mapangidwe a minofu ya adipose mthupi, yomwe imathandizira kuchepetsa kunenepa.

Komabe, ndikofunikira kusamala mukamagwiritsa ntchito chipatsochi pazakudya kuti muchepetse kunenepa chifukwa kudya zochuluka kwambiri kumatha kukhala ndi zotsatirapo zina. Kuti mupindule ndi ma prunes pochepetsa thupi, choyenera ndikudya magawo awiri patsiku. Onani zakudya zina 10 zomwe zimakuthandizani kuti muchepetse kunenepa.

6. Zimasintha thanzi la mafupa

Prunes ndi gwero la michere monga boron, vitamini K ndi calcium, zomwe zimakhala ndi zoteteza komanso zimathandizira pakupanga ndi kukonza maselo am'mafupa, chifukwa chake, amateteza komanso kuchiza kufooka kwa mafupa.

Kafukufuku wina akuwonetsa kuti prunes imatha kuchepetsa kufooka kwa kufooka kwa mafupa kwa azimayi otha msinkhu, ndipo ndibwino kuti mudye kamodzi kokha patsiku kuti mupindule.

7. Kuteteza khansa

Ma polyphenols omwe amapezeka mu prunes amakhala ndi antioxidant komanso anti-inflammatory zochita, zomwe zimachepetsa kuwonongeka kwa khungu ndikuletsa kukula kwa khansa. Kafukufuku wina akuwonetsa kuti kudulira kumawonjezera ndikusintha maluwa am'mimba am'mimba motero kumachepetsa chiopsezo cha khansa yamatumbo.

Pezani zakudya zina zomwe zimathandiza kupewa khansa.

8. Zimateteza ku matenda am'mapapu

Dulani ma antioxidants, monga ma polyphenols, muthane ndi zopitilira muyeso zomwe zingayambitse mapapo, makamaka osuta. Kuphatikiza apo, ma polyphenols amathandizira kukhala ndi thanzi lamapapo ndikuthandizira kuchepetsa chiopsezo cha pulmonary emphysema, matenda osokoneza bongo (COPD) ndi khansa yamapapo.

9. Zimapewa kuchepa kwa magazi m'thupi

Prune imakhala ndi chitsulo chambiri chomwe chimathandiza kupewa ndikuthandizira kuchepa kwa magazi m'thupi komwe kumachitika magazi akakhala kuti alibe chitsulo chokwanira kuti magazi ofiira azigwira bwino ntchito. Onani zakudya zina 7 zolimbana ndi kuchepa kwa magazi m'thupi.

Tebulo lazidziwitso zaumoyo

Gome lotsatirali likuwonetsa kapangidwe kabwino ka magalamu 100 a prune.

Ndikofunikira kunena kuti kuti mupeze zabwino zonse zomwe zatchulidwa pamwambapa, prunes iyenera kuphatikizidwa ndi chakudya chamagulu ndi chopatsa thanzi.

Maphikidwe athanzi

Njira yosavuta yodyera chipatso ichi, ndikuwonjezera kuchuluka kwa fiber mu zakudya, ndikumenya prune blender ndi granola, chimanga ndi yogurt.

Maphikidwe ena achangu, osavuta kukonzekera komanso opatsa thanzi ndi awa:

Dulani mavitamini

Zosakaniza

• Mkaka wa ng'ombe wozizira wa 400 mL kapena mkaka wina;

• 2 nthochi zachisanu kudula mu magawo;

• 2 prunes;

• Supuni 1 100% koko;

• Supuni 1 ya batala.

Kukonzekera akafuna

Sambani ma plums bwino, dulani pakati ndikuchotsa maenje. Ikani zowonjezera zonse mu blender ndikumenya. Kutumikira mwamsanga.

Saladi ndi prunes

Zosakaniza

• 1/3 ya letesi;

• 200 g wa sipinachi;

• 1 karoti grated;

• 3 prunes;

• 90-100 g wa tchizi wodulidwa;

• 90-100 g wa nyama yamoto;

• 1 mafuta a azitona;

• Mchere kuti ulawe.

Kukonzekera akafuna

Sambani letesi, sipinachi, kaloti ndi prunes. Dulani letesi kuti muzidula ndiyeno pakati. Peel karoti ndi kabati. Dulani prunes ndikuchotsa maenje. Onjezerani zosakaniza ndi nyengo ndi mafuta azitona ndi mchere kuti mulawe.