Ubwino Wapamwamba Wathanzi la Prunes ndi Msuzi wa Prune

Zamkati

• 1. Amathandiza kugaya chakudya
• 2. Amayang'anira chilakolako
• 3. Potaziyamu wambiri
• 4. Mavitamini ambiri
• 5. Amapereka chitsime chabwino chachitsulo
• 6. Amamanga mafupa ndi minofu
• 7. Amachepetsa cholesterol
• 8. Amachepetsa kuthamanga kwa magazi
• 9. Zimathandiza kuchepetsa kudya
• 10. Zimateteza ku emphysema
• 11. Amachepetsa chiopsezo cha khansa ya m'matumbo
• Zotsatira zoyipa za prunes ndi madzi a prune
• Kugaya m'mimba
• Kulemera
• Zovuta pazovuta zina
• Zotsatira zina zoyipa zomwe zingachitike ndikuchenjeza
• Kuwonjezera ma prunes pazakudya zanu

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Chidule

Kukhala ndi hydrated ndi njira yabwino yotetezera ziwalo zanu, komanso ndichimodzi mwazinsinsi pakhungu labwino.

Kumwa magalasi asanu ndi atatu amadzi patsiku ndibwino kwa izi. Koma njira imodzi yowonjezeramo kununkhira ndi zakudya zina tsiku lanu ndikuphatikizapo kutchera msuzi muzakudya zanu.

Gulani madzi a prune pa intaneti.

Madzi a prune amapangidwa kuchokera ku maula ouma, kapena prunes, omwe amakhala ndi michere yambiri yomwe ingathandize kukhala ndi thanzi labwino. Prunes ndi gwero labwino la mphamvu, ndipo sizimayambitsa kukwera msanga m'magazi a shuga.

Prunes ali ndi shuga wambiri, womwe umawalola kuti aziumitsidwa popanda kuwira. Amakhalanso ndi fiber, zomwe zingakuthandizeni kuwongolera matumbo anu ndi chikhodzodzo.

Nazi zabwino khumi ndi ziwiri za thanzi la prunes ndi madzi a prune.

1. Amathandiza kugaya chakudya

Prunes imakhala ndi michere yambiri, yomwe imathandiza kupewa zotupa zomwe zimadza chifukwa chodzimbidwa. Kudzimbidwa kwanthawi yayitali ndimavuto achikulire ndipo kumakhalanso vuto kwa makanda. Prune madzi amachita ngati mankhwala ofewetsa tuvi tolimba chifukwa cha kuchuluka kwake kwa sorbitol. Funsani dokotala wanu ngati zili zoyenera kwa inu kapena mwana wanu.

Kukula kwa zipatso zisanu ndi chimodzi kumakhala ndi magalamu anayi azakudya, ndipo 1/2 chikho chimakhala ndi magalamu 6.2.

"" Amalangiza kuti azimayi azaka 30 kapena kupitilira apo azitenga magalamu 28 a fiber tsiku lililonse, ndipo amuna azaka zomwezi amalandila magalamu 34. Amayi ndi abambo azaka zapakati pa 31 ndi 50 azaka zonse ayenera kukhala ndi 25 g ndi 30 g wa fiber, motsatana. Zomwe amafunikira azimayi ndi abambo azaka zopitilira 51 akadali ocheperako, pa 22 g ndi 28 g, motsatana.

Ngakhale msuzi wa prune ulibe fiber yolingana yofanana ndi chipatso chonsecho, imasungabe fiber komanso mavitamini ndi michere yambiri yomwe chipatso chonse chimapereka.

2. Amayang'anira chilakolako

Chikhodzodzo chopitirira muyeso sichingakhale chovuta kuthana nacho, koma kuwonjezera fiber pazakudya zanu kumatha kuthandizira. Ngakhale chikhodzodzo chochulukirapo chimatha chifukwa cha zinthu zambiri, nthawi zina kudzimbidwa kumatha kukulitsa kukodza pafupipafupi.

Pofuna kuthandizira kuyendetsa matumbo anu, Cleveland Clinic ikukulimbikitsani kuwonjezera zakudya zanu pogwiritsa ntchito supuni 2 za zosakaniza zotsatirazi m'mawa uliwonse:

• 3/4 chikho chodulira madzi
• 1 chikho cha maapulo
• 1 chikho chosasinthidwa tirigu chinangwa

3. Potaziyamu wambiri

Prunes ndi gwero labwino la potaziyamu, ma electrolyte omwe amathandizira muntchito zosiyanasiyana zofunika mthupi. Mchere uwu umathandiza kugaya chakudya, kugunda kwa mtima, zikhumbo zamitsempha, ndi kufinya kwa minofu, komanso kuthamanga kwa magazi.

Popeza kuti thupi silimatulutsa potaziyamu mwachilengedwe, kudya prunes kapena madzi odulira kumatha kukuthandizani kupewa zoperewera. Ingokhalani osamala pakuchuluka!

Gawo la 1/2 chikho cha prunes lili ndi potaziyamu. Izi zimawerengera pafupifupi 14% yazomwe mumalandira tsiku lililonse. Akuluakulu ambiri amadya potaziyamu pafupifupi 4,700 mg pa tsiku.

4. Mavitamini ambiri

Prunes samangokhala ndi potaziyamu wambiri - amakhalanso ndi mavitamini ofunikira ambiri. Gawo 1/2-chikho cha prunes chili ndi:

Prunes imakhalanso ndi mchere wambiri monga manganese, mkuwa, ndi magnesium.

5. Amapereka chitsime chabwino chachitsulo

Kuchepa kwa magazi kumachitika ngati thupi lilibe maselo ofiira okwanira okwanira, omwe chitsulo chimathandizira kupanga. Kupuma pang'ono, kupsa mtima, komanso kutopa ndizizindikiro zakuchepa kwa magazi m'thupi. Prune msuzi ndi gwero lalikulu lachitsulo ndipo limatha kuthandiza kupewa ndikuthandizira kusowa kwachitsulo.

A muli 0.81 mg yachitsulo, yomwe imapereka 4.5 peresenti ya mtengo wa FDA wa tsiku ndi tsiku. A, kumbali inayo, ili ndi 3 mg, kapena 17 peresenti.

6. Amamanga mafupa ndi minofu

Maluwa owuma ndi gwero lofunikira la mchere wa boron, womwe ungathandize kupanga mafupa ndi minofu yolimba. Zitha kuthandizanso pakukweza mphamvu zamaganizidwe ndi kulumikizana kwa minofu.

Prunes ikhoza kukhala yothandiza kwambiri polimbana ndi kuchepa kwa mafupa kuchokera ku radiation. Zomwe zapezeka kuti maula owuma ndi ufa wouma wouma amatha kuchepetsa mphamvu ya radiation pamafupa, kuteteza kupewera kwa mafupa ndikulimbikitsa thanzi la mafupa.

Prunes ngakhale atha kukhala nawo ngati chithandizo cha kufooka kwa mafupa. adawonetsa kuti ma plum owuma amatha kuteteza kutayika kwa mafupa mwa azimayi omwe atha msambo omwe amatha kudwala matendawa. Ma 50 g okha (kapena ma prunes asanu kapena asanu ndi limodzi) patsiku ndi omwe amafunikira kuti awone zabwino.

7. Amachepetsa cholesterol

Mafuta ndi cholesterol zimatha kusonkhanitsa mumitsempha yanu kuti apange chinthu chotchedwa plaque. Chipika chikakhazikika m'mitsempha mwanu, chimatha kuyambitsa matenda a atherosclerosis. Matendawa akapanda kuchiritsidwa, amatha kudwala matenda a mtima, kupwetekedwa mtima, komanso kudwala mtima.

Kafukufuku akuwonetsa kuti ma prunes owuma angathandize kuchepetsa kukula kwa atherosclerosis. Pali zifukwa zingapo zomwe zingachititse izi. anapeza kuti antioxidants mu prunes akhoza kukhala ndi zotsatira zabwino m'magulu a cholesterol. ananena kuti ulusi wosungunuka, womwe umapezeka mu prunes, ungathandize kuchepetsa kuchuluka kwa mafuta m'thupi.

8. Amachepetsa kuthamanga kwa magazi

Asayansi awonetsa kuti kudya prunes ndi kumwa madzi a prune kumatha kuchepetsa kuthamanga kwa magazi. Mwachitsanzo, lipoti loti kuthamanga kwa magazi kumachepetsedwa m'magulu omwe amapatsidwa prunes tsiku lililonse.

9. Zimathandiza kuchepetsa kudya

Prunes itha kukuthandizani kuti muchepetse kunenepa kwanu. Amachita izi posunga kuti mukhalebe okhutira kwanthawi yayitali. Chifukwa cha izi mwina ndi ziwiri.

Choyamba, prunes imakhala ndi zambiri, zomwe zimachedwa kugaya. Kudya pang'ono pang'onopang'ono kumatanthauza kuti njala yanu imakhala yokwanila kwakanthawi.

Chachiwiri, prunes imakhala ndi index yotsika ya glycemic. Izi zikutanthauza kuti amakweza magawo shuga (shuga) m'magazi anu pang'onopang'ono. Izi mwina mwina chifukwa cha kuchuluka kwawo kwa sorbitol, mowa wothira shuga wocheperako pang'ono. Kupewa ma spikes m'magazi anu am'magazi, omwe angayambitsidwe ndi zakudya zokhala ndi glycemic index, kungakuthandizeni kuti musakhale ndi chilakolako chofuna kudya.

Zomwe zapezeka kuti kudya ma plums owuma ngati chotukuka kumatha kupondereza njala yayitali kuposa keke yamafuta ochepa. Ngati muli pa pulogalamu yochepetsa thupi, mungafune kulingalira zowonjezera prunes pazakudya zanu.

10. Zimateteza ku emphysema

Matenda osokoneza bongo (COPD), kuphatikiza emphysema, ndi matenda am'mapapo amtsogolo omwe amachititsa kuti munthu azivutika kupuma. Pali zifukwa zambiri, koma kusuta ndichofala kwambiri pazonsezi.

Kafukufuku wa 2005 adawonetsa kulumikizana kwabwino pakati pa thanzi lamapapo ndi chakudya chokhala ndi ma antioxidants. Kafukufuku waposachedwa akuti chomera polyphenols, kuphatikiza ma antioxidants, amachepetsa chiopsezo cha COPD.

Prunes imakhala ndi ma antioxidants ambiri, omwe amatha kuthana ndi kuwonongeka komwe kusuta kumayambitsa polepheretsa makutidwe ndi okosijeni. Izi zitha kuthandiza kuchepetsa mwayi wa emphysema, COPD, ndi khansa yam'mapapu, ngakhale kuti palibe kafukufuku amene adayang'ana makamaka prunes ya thanzi lamapapo.

11. Amachepetsa chiopsezo cha khansa ya m'matumbo

Khansa ya m'matumbo nthawi zambiri imakhala yovuta kuizindikira, koma imatha kukhala yankhanza. Zakudya zitha kuthandiza kupewa khansa yam'matumbo, ndipo kafukufuku wasonyeza kuti kuwonjezera ma plum owuma pazakudya zanu kumatha kuchepetsa ngozi.

Kafukufuku wopangidwa ndi Texas A&M University ndi University of North Carolina adatsimikiza kuti kudya masamba owuma kungakhudze ndikuwonjezera ma microbiota (kapena mabakiteriya opindulitsa) m'matumbo onse. Izi zimathandizanso kuti muchepetse khansa ya m'matumbo.

Zotsatira zoyipa za prunes ndi madzi a prune

Ngakhale ndizokoma komanso zimakhala ndi maubwino ambiri azaumoyo, prunes ndi madzi a prune amathanso kukhala ndi zovuta zina.

Kugaya m'mimba

• Gasi ndi kuphulika. Prunes imakhala ndi sorbitol, shuga yemwe angayambitse mpweya ndi kuphulika. CHIKWANGWANI, chomwe chimakhalanso ndi prunes, chimayambitsanso mpweya komanso kuphulika.
• Kutsekula m'mimba. Prunes imakhala ndi zinthu zosasungunuka, zomwe zimatha kuyambitsa kapena kutsekula m'mimba.
• Kudzimbidwa. Mukamawonjezera kudya kwa fiber, ndikofunikira kumwa madzi okwanira. Ngati simutero, mutha kudzimbidwa. Chifukwa chake onetsetsani kuti mumamwa madzi ambiri mukamawonjezera prunes pazakudya zanu.

Pofuna kupewa mavutowa, onetsani prunes muzakudya zanu pang'onopang'ono. Izi zidzakupatsani nthawi yogaya zakudya kuti muzolowere kuzolowera, ndipo zizindikilo zakukhumudwa m'mimba ziyenera kuchepetsedwa.

Kulemera

Ngakhale kuwonjezera prunes ndi kutchera msuzi pazakudya zanu kumatha kuthandizira kuchepa thupi, kuwawononga ndikusiya kungakhale ndi zotsatirapo zina.

Kukula kwa zipatso zisanu ndi chimodzi zosaphika (kapena 57 g) zili ndi ma calories 137 ndi 21.7 g wa shuga. Chikho chimodzi cha madzi a prune chimakhala ndi ma calories pafupifupi 182. Chifukwa chake muyenera kukumbukira zopatsa mphamvu ndi shuga muzakudya izi, zomwe zimatha kuwonjezera mukamazidya nthawi zambiri tsiku lonse.

Zovuta pazovuta zina

Onetsetsani kuti mufunse dokotala wanu ngati prunes kapena prune madzi abwino. Zakudya ndi zakumwa zapamwamba kwambiri zimatha kusokoneza anthu omwe ali ndi matenda ena, monga ulcerative colitis.

Zotsatira zina zoyipa zomwe zingachitike ndikuchenjeza

Prunes imakhala ndi mbiri ya histamine, chifukwa chake ndizotheka (ngakhale sizachilendo) kupanga zovuta kwa iwo. Mukakhala ndi zizolowezi zomwe mukuganiza kuti ndizokhudzana ndi kudya prunes kapena madzi ake, siyani kudya prunes kapena kumwa madzi a prune ndikufunsani dokotala.

Pogwiritsa ntchito kuyanika, prunes amapanga mankhwala omwe amadziwika kuti acrylamide pang'ono kwambiri. Mankhwalawa, omwe amapezeka mumizere yayikulu kwambiri pazakudya monga tchipisi ta mbatata ndi batala la ku France, amadziwika kuti ndi khansa ya a.

Ngati mumadya chakudya chodzaza ndi zakudya zatsopano, chiwopsezo cha kuipitsidwa kwa acrylamide kuchokera kumadzi a prune ndi chotsika kwambiri (koma ndichokwera kwa osuta).

Simuyenera kumwa madzi a prune ngati mukukumana kale ndi kutsekula m'mimba.

Kuwonjezera ma prunes pazakudya zanu

Prunes amabwera ndi zabwino zambiri zathanzi ndipo amatha kukonza chimbudzi popereka michere yofunikira. Anthu ena, komabe, zimawavuta kuphatikizira prunes mu zakudya zawo.

Nazi njira zina zosavuta zowonjezera prunes pazakudya zanu:

• Idyani okha ngati chotupitsa.
• Onjezerani prunes ku oatmeal yanu ya kadzutsa.
• Sakanizani ndi mtedza, zipatso zina zouma monga ma apurikoti, ndi tchipisi tating'onoting'ono tating'onoting'ono tosakanikirana bwino.
• Awonjezereni pazinthu zophika.
• Aphatikize (kapena gwiritsani msuzi wa prune) pa zakumwa kapena smoothies.
• Puree prunes ndikuzidya ngati "prune butter" kapena kupanikizana.
• Awonjezereni ku mphodza.

Kuwonjezera prunes ku zakudya zanu kungakhale kosavuta kwambiri - komanso kosangalatsa - kuposa momwe mungaganizire. Kuti mupeze zotsatira zabwino, onetsetsani kuti pang'onopang'ono mumachulukitsa kudya kwanu ndikumwa madzi okwanira.