Ubwino Wathanzi La Prunes Simunawonepo Akubwera

Zamkati

• Kodi Prune ndi Chiyani?
• Prune Nutrition Facts
• Ubwino Wathanzi la Prunes
• Imachepetsa Kudzimbidwa
• Mutha Kuchepetsa Kuopsa kwa Khansa Ya Colon
• Zimathandizira Kusamalira Kunenepa ndi Kutaya
• Imathandizira Thanzi Labwino
• Limbikitsani Thanzi la Mtima
• Zowopsa Zowonongeka ndi Prunes
• Momwe Mungagule ndi Kudya Mapuloteni
• Onaninso za

TBH, prunes sizabwino kwenikweni. Zimakhala zolimba, zopanda pake, ndipo nthawi zambiri zimalumikizidwa ndi kudzimbidwa, koma pankhani yazakudya, prunes ndi superstars enieni. M'tsogolomu, phunzirani za ubwino wa prunes, komanso njira zabwino zodyera kunyumba.

Kodi Prune ndi Chiyani?

Prunes ndi plums zouma, zomwe zimatchedwa zipatso zamwala zokhudzana ndi yamatcheri, mapichesi, nectarines, ndi apricots. Ndipo ngakhale ma prunes onse amakhala opanda madzi, si ma plums onse atsopano omwe amatha kukhala prunes. Malinga ndi magaziniyo Zakudya zopatsa thanzi, prunes ndi zouma zouma zamtundu wina wa maula otchedwa Prunus kunyumba L. cv d'Agen, kapena maula a ku Ulaya. Mtundu uwu wa maula uli ndi shuga wambiri mwachibadwa, zomwe zimapangitsa kuti chipatsocho chiwume (dzenje ndi zonse) popanda kupesa.

Prune Nutrition Facts

Kutchera modzichepetsa sikuwoneka ngati kochuluka, koma kumanyamula nkhonya yathanzi. Prunes ili ndi fiber ndi mavitamini A, C, ndi K, komanso malo ogulitsa mchere, kuphatikiza calcium, zinc, magnesium, ndi potaziyamu, malinga ndi BMC Complementary Medicine ndi Therapies. "Ngakhale kuti nthochi nthawi zambiri zimangowoneka ngati zipatso za potaziyamu wambiri, 1/3 chikho cha prunes chimakhala ndi potaziyamu wofanana ndi nthochi yapakati," akutero Jamie Miller, katswiri wazakudya ku Village Health Clubs & Spas ku Arizona. Potaziyamu ndiyofunikira pakugwira ntchito zosiyanasiyana m'thupi kuchokera ku magazi kupita ku kukangana kwa minofu, akutero.

Prunes alinso ndi ma antioxidants ambiri. (Kutsitsimutsa mwamsanga: Mankhwala oletsa antioxidant amaletsa kuwonongeka kwa maselo ndi kutupa mwa kuchotsa ma radicals aulere, omwe amateteza minofu ya thupi ku kupsinjika kwa okosijeni, akutero Miller.) Ananenanso kuti prunes makamaka anthocyanins, antioxidant ndi zomera pigment zomwe zimapangitsa plums kukhala buluu wofiirira. mtundu.

Nayi mbiri yazakudya za prunes zisanu, malinga ndi U.S. Department of Agriculture (USDA):

• 96 kcal
• 1 gramu mapuloteni
• 1 g mafuta
• 26 magalamu zimam'patsa mphamvu
• 3 gramu fiber
• 15 magalamu a shuga

Ubwino Wathanzi la Prunes

Imachepetsa Kudzimbidwa

Monga chakudya chokhala ndi ulusi wambiri, prunes amadziwika kwambiri chifukwa cha mankhwala otsekemera. "Prunes imakhala ndi zinthu zosungunuka komanso zosungunuka, zomwe zingathandize kupewa kudzimbidwa," atero a Erin Kenney, M.S., R.D., L.D.N., H.C.P, woyambitsa Nutrition Rewired. Fiber imawonjezera kulemera kwa chopondapo chanu poyamwa madzi. Zotsatira zake zimakhala zokulirapo komanso zofewa, zomwe zimakhala zosavuta kudutsa. M'malo mwake, kafukufuku wa 2019 wofalitsidwa mu Zakudya Zachipatala anapeza kuti ma prunes ndi abwino kwambiri poonjezera kulemera kwa chimbudzi ndi kuchuluka kwa chimbudzi mwa anthu omwe akuyenda molakwika.

Koma fiber sizigwira ntchito zokha. Prunes imakhalanso ndi sorbitol ndi chlorogenic acid, yomwe imatha kuwonjezera pafupipafupi, akufotokoza Kenney. Sorbitol ndi mowa wambiri womwe umapezeka m'matumba ndi prunes, pomwe chlorogenic acid ndi phenolic acid, mtundu wazomera. Zinthu zonsezi zimachepetsa chopondapo, malinga ndi Zakudya Zachipatala, Kuchepetsa mavuto amadzimbidwe.

Mutha Kuchepetsa Kuopsa kwa Khansa Ya Colon

Phindu lomwe limakhala ndi thanzi lam'mimba silimangokhala ndi kudzimbidwa. Anthocyanins mu prunes amathanso kuchepetsa chiopsezo cha khansa ya m'matumbo (khansa yoyipa yamatenda). Malinga ndi nkhani ya 2018 mu Zolemba pa American College of Nutrition, mphamvu ya antioxidant ya anthocyanins imalimbana ndi kupsinjika kwa okosijeni, chikhalidwe chachilengedwe chomwe chimalola maselo a khansa kukula ndikufalikira. Anthocyanins imasokonezanso magawano am'magazi am'mimba poyambitsa apoptosis, kapena kufa kwa cell. Kuphatikiza apo, ma prunes ali ndi manganese ndi mkuwa, omwe ali ndi ma antioxidant omwe amateteza maselo athanzi kuti asawonongeke, malinga ndi a Leslie Bonci, MPH, RD, C.S..S.D., LDN, mneneri wa California Prune Board.

Zimathandizira Kusamalira Kunenepa ndi Kutaya

Zipatso zouma nthawi zambiri sizikulimbikitsidwa kuti muchepetse kapena kuwongolera chifukwa ndi zopatsa mphamvu, malinga ndi Kenney. (Onani: Kodi Zipatso Zouma Zimakhala Zathanzi?) Komabe, pali umboni wina wosonyeza kuti ulusi wa prunes ungathandize kuchepetsa kulemera mwa kuwonjezera kukhuta, monga momwe zasonyezedwera mu kafukufuku wofalitsidwa m'magazini. Zakudya Zabwino. Fufuzani mu Journal of Nutrition ndi Metabolism imanenanso kuti fiber imapondereza njala pochepetsa mahomoni a njala ghrelin. Kwenikweni, prunes imatha kukuthandizani kuti mukhale omasuka kwa nthawi yayitali pakati pa chakudya, kuwapanga kukhala zakudya zabwino kwambiri zotetezera nyumba ya ndege, atero a Bonci.

Imathandizira Thanzi Labwino

Prunes ali ndi vitamini K ndi boron, zakudya ziwiri zofunika kwambiri pa thanzi la mafupa, akutero Miller. "Vitamini K amatenga gawo lofunikira pakupanga osteocalcin, protein yomwe imathandizira calcium kumanga mafupa," akutero. Pakadali pano, boron imakulitsa kupezeka kwa vitamini D, michere yofunikira kuyamwa kwa vitamini K, malinga ndi nkhani yofalitsidwa mu Integrative Medicine. Potaziyamu mu prunes imathandizanso. “Potaziyamu ingachepetse kuwonongeka kwa mafupa mwa [kuchepetsa] ma asidi owononga mafupa m’thupi mwanu,” anatero Megan Byrd, RD., yemwe anayambitsa The Oregon Dietitian. (Izi zidulo zimalumikizidwa ndi zakudya zomwe zili ndi mapuloteni azinyama ndikuwonjezera kutuluka kwa calcium mkodzo, malinga ndi magaziniyo Endocrine Practice.) Potsirizira pake, vitamini K, boron, ndi potaziyamu m’maprunes onse amathandiza kashiamu kuteteza mafupa anu.

Izi zati, mu kafukufuku waung'ono wa 2019, ma prunes adachepetsa kusungunuka kwa mafupa (aka kuwonongeka kwa mafupa) mwa azimayi athanzi atatha msinkhu. Izi ndizodabwitsa chifukwa fupa la fupa limakula mwachibadwa ndi msinkhu, kuonjezera chiopsezo cha matenda osteoporosis ndi fractures, malinga ndi Malipoti Apano Okhudza Kufooka kwa Mafupa. Kafukufuku wa 2016 adapeza zotsatira zofananira kwa azimayi achikulire omwe ali ndi matenda a kufooka kwa mafupa, ndikuwonetsa kuti sikuchedwa kwambiri kukolola phindu la mafupa a prunes.

Limbikitsani Thanzi la Mtima

Kuthamanga kwa magazi ndi cholesterol m'mwazi ndi zifukwa zikuluzikulu zomwe zimayambitsa matenda amtima, malinga ndi Centers for Disease Control. Ndipo zikuwoneka kuti, michere yomwe imapezeka mu prunes imatha kuthandizira zonse. Pankhani ya kuthamanga kwa magazi, potaziyamu mu zipatso monga prunes angathandize kuti magazi anu azikhala abwino mwa kuchepetsa kupanikizika ndi kupanikizika kwa makoma a mitsempha, akufotokoza Byrd. Mofananamo, anthocyanins opezeka mu prunes amachepetsa mitsempha ndikutsitsa kuthamanga kwa magazi, malinga ndi magaziniyo. Zakudya zopatsa thanzi.

Ponena za cholesterol yokwera m'magazi, fiber ndi anthocyanins mu prunes zili ndi nsana wanu. "Chosungunulira chomwe chimasungunuka chimamangirira tinthu tating'onoting'ono ta cholesterol [m'matumbo mwanu] ndipo timateteza kuti asalowe m'magazi anu," amagawana Miller. Cholesterol ndiye amatuluka mthupi lanu kudzera mu ndowe. CHIKWANGWANI chimachepetsanso cholesterol ya LDL, kapena "cholesterol" yoyipa, akuwonjezera Byrd. Pakadali pano, anthocyanins amachulukitsa cholesterol ya HDL ("yabwino" cholesterol) ndikuteteza maselo amtima kupsinjika kwa okosijeni, malinga ndi nkhani yomwe idasindikizidwa mu nyuzipepala. Mapuloteni Selo.

Zowopsa Zowonongeka ndi Prunes

Ngakhale ma prunes ndi athanzi kwambiri, ndizotheka kuwawonjezera. Kudya michere yambiri kumatha kuyambitsa mpweya, kuphulika, ndi kutsekula m'mimba chifukwa chakumwa kwawo, malinga ndi Kenney. Miller amalangiza kuyambira ndi 1 mpaka 2 prunes patsiku ndikuwona momwe thupi lanu limamvera musanawonjezere zina pazakudya zanu. (Onani: Kodi Chimachitika Ndi Chiyani Ngati Mumadya Zida Zambiri?)

Kudya prunes kungapangitsenso kuti shuga wanu achuluke, choncho ndikofunikira kuti muchepetse kudya kwanu kwatsiku ndi tsiku ngati muli ndi vuto la insulini kapena matenda a shuga, akuwonjezera Miller. Mwinanso mungafunike kudumpha pa prunes ngati muli ndi vuto la mungu wa birch - allergen yomwe imalumikizidwa ndi zakudya zina kuphatikiza maula, yamatcheri, ndi amondi - malinga ndi American College of Allergy, Asthma & Immunology.

Momwe Mungagule ndi Kudya Mapuloteni

Mu golosale, ma prunes (okhala kapena opanda maenje) amagulitsidwa m'gawo la zipatso zouma. Kutengera mtunduwo, amatha kutchedwa "prunes" ndi / kapena "plums owuma." Muthanso kugula ma prunes amzitini, omwe nthawi zina amatchedwa stewed prunes, mu madzi kapena madzi. Palinso kupanikizana, mafuta, kusakaniza, ndi madzi, mwachitsanzo Sunsweet Prune Juice (Gulani, $ 32 pamabotolo 6, amazon.com). Ngati muli ndi mwayi, mutha kupeza ufa wodulira (monga: Sunsweet Naturals Suprafiber, Buy It, $20, walmart.com), yomwe nthawi zambiri imagwiritsidwa ntchito pophika, zosakaniza zakumwa, komanso zokometsera, malinga ndi California Prune Board.

Pogula ma prunes ouma, "onani mndandanda wa zosakaniza ndi kusankha prunes zomwe zilibe shuga, zopangira, kapena zotetezera," akutero Kenney. "Choyenera, chizindikirocho chiyenera kukhala ndi prunes osati china." Yesani: Chakudya Kuti Mukhale Ndi Mapuloteni Omwe Amagwiritsidwa Ntchito Pazamoyo (Gulani, $ 13 pa ma ola 8, amazon.com). Mitundu ina ya prunes, monga jamu ndi madzi, nthawi zambiri imakhala ndi zotsekemera zowonjezera komanso zotetezera - choncho yang'anani mankhwala omwe ali ndi zowonjezera zowonjezera.

Paokha, ma prunes amapangira zokhwasula-khwasula zolimba, koma ngati mukufuna kupanga zambiri, yang'anani njira zokoma izi zodyera prunes:

Mu mipira yamphamvu. "Mu chopangira chakudya, onjezerani 1 chikho prunes, 1/3 chikho batala wa mtedza, 1/4 chikho cha mapuloteni ufa, ndi supuni 2 za ufa wa koko," amagawana Miller. Onjezerani madzi, supuni ya 1/2 pa nthawi, mpaka chisakanizocho chikhale chosakanikirana ndipo zosakanizazo ziphatikizidwe. Sungani mumipira yamphamvu, sungani mufiriji, ndikudya monga chokhwasula-khwasula musanayambe kulimbitsa thupi - kapena dzino lanu lokoma likayamba!

Mukusakaniza. Kwezani kusakaniza kwanu powonjezera prunes wodulidwa, amalimbikitsa Byrd. Mutha kuwaponyanso ndi granola kapena oatmeal wopangidwa.

Mu smoothie. Prunes ndiabwino kutsekereza mwachilengedwe ma smoothies anu, atero a Miller. Yesani mtedza wake wa peanut butter ndi mapuloteni odzola odzola odzola posakaniza ma prunes awiri, 1 chikho cha zipatso zowundana, sipinachi wodzaza manja, supuni imodzi ya mapuloteni, supuni imodzi ya nati, 1 chikho mkaka, ndi ayezi. Ma smoothies otopetsa, osatinso.

Mu saladi. Onjezani prunes wodulidwa ku saladi kuti mukhudze kukoma ndi kutafuna, akutero Bonci. Gwiritsani ntchito saladi yomwe imayitanitsa masiku kapena zoumba. Saladi yokhala ndi feta, amondi, ndi masamba obiriwira obiriwira amakonda kugwira ntchito bwino ndi prunes.Ganizirani: pilino iyi ya quinoa yokhala ndi saladi ya sipinachi, feta, ndi ma almond.

Monga prune batala. Ngakhale mutha kugula batala wodulira m'masitolo - mwachitsanzo, Simon Fischer Lekvar Prune Butter (Buy It, $24 for 3 mitsuko, amazon.com) - ndizosavuta kupanga kunyumba. Sakani zipatso ndi madzi kwa mphindi pafupifupi 15, kenako muphatikize ndi vanila, mchere, ndi shuga wofiirira (ngati mungafune) mpaka kusalala.

Muzinthu zophika. Perekani zinthu zanu zophikidwa mokoma powonjezera ma prunes odulidwa. Aonjezeranso kukoma kokoma pamaphikidwe monga mkate wa nthochi, ma oatmeal cookies, ndi maffin a zukini.

Muzakudya zazikulu. Zipatso zouma monga prunes ndizoyenera kuwonjezera kuzama ndi kukoma kwa mbale zanyama zapamtima. Yesani kuwonjezera prunes wodulidwa ku mphodza ya mwanawankhosa kapena Chinsinsi chanu cha fave chicken dinner.

Onaninso za