Kukula: Zakudya zabwino, Maubwino azaumoyo ndi njira zodyera

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Plums ndi zipatso zopatsa thanzi kwambiri za subgenus ndi genus Prunus ndipo ndi am'banja la Rosacea banja lomwelo lomwe mapichesi, ma apricot ndi timadzi tokoma timakhala. Ma Plums, omwe amadziwikanso kuti aloobukhara, amadziwika chifukwa chazithandizo zawo.

Ndi mitundu yoposa 2000 ya maula omwe amabwera m'mitundu yosiyanasiyana komanso mitundu yomwe imatha kukhala yachikaso kapena yofiirira mpaka yobiriwira kapena yofiira. Maonekedwe a maula ndi ozungulira kapena owulungika ndipo ndi amkati mkati ndi mbewu imodzi yolimba. Kukoma kwa maula kumasiyanasiyana kuchokera kutsekemera mpaka tart ndipo ndi wowutsa mudyo kwambiri komanso wokoma mukamadya mwatsopano. Ma plums owuma kapena prunes amagwiritsidwa ntchito popanga jamu ndikuwonjezeranso maphikidwe ena.

Plums adagawika m'magulu atatu: European-Asia (Prunus domestica), Japan (Prunus salicina), ndi Damson (Prunus insititia) [1] . Ma plums amadzaza ndi ma antioxidants komanso mavitamini ndi michere ina, yomwe imathandizira pamaubwino ambiri a plums.

Mtengo Wabwino Wa Plums

100 g ya maula amakhala ndi 87.23 g madzi, 46 kcal mphamvu ndipo mulinso:

• Mapuloteni a 0.7 g
• 0,28 g mafuta
• 11.42 g chakudya
• 1.4 g ulusi
• 9.92 g shuga
• 6 mg kashiamu
• 0.17 mg chitsulo
• 7 mg wa magnesium
• 16 mg wa phosphorous
• 157 mg wa potaziyamu
• 0.1 mg nthaka
• 0.057 mg mkuwa
• 9.5 mg vitamini C
• 0.028 mg thiamine
• 0.026 mg wa riboflavin
• 0.417 mg niacin
• 0.029 mg wa vitamini B6
• 5 mcg mwatsatanetsatane
• 1,9 mg choline
• 17 mcg vitamini A
• 0.26 mg vitamini E
• 6.4 mcg vitamini K

Ubwino Wathanzi Labwino

1. Kuchepetsa maselo

Vitamini C ndi phytonutrients mu plums ali ndi zida zamphamvu zama antioxidant. Antioxidants amathandizira kupewa kuwonongeka kwama cell chifukwa cha kupsinjika kwa oxidative. Kafukufuku wofalitsidwa mu Journal of Medicinal Food adapeza kuti ma antioxidant omwe amapezeka mu plums atha kuteteza ma granulocyte (mtundu wa maselo oyera amwazi) ku nkhawa yama okosijeni [ziwiri] .

2. Kuthandiza kugaya chakudya

Maula amakhala ndi michere yambiri yomwe ingathandize kuwongolera dongosolo lakugaya chakudya. Kafukufuku wa 2016 wofalitsidwa mu Chakudya Cham'madzi ndi Kafukufuku Wazakudya adawonetsa kuti ma plums ali ndi polyphenols ndi carotenoids omwe amathandiza kutsitsa kutukusira kwa m'mimba komanso kutulutsa chimbudzi [3] .

3. Limbikitsani thanzi la mtima

CHIKWANGWANI, flavonoids ndi mankhwala a phenolic omwe amapezeka mu plums amatha kusintha thanzi la mtima pochepetsa cholesterol komanso kuchepetsa ngozi yamatenda amtima.

4. Kulimbitsa chitetezo

Mavitamini C omwe amapezeka mu plums amatha kuthandizira kulimbikitsa chitetezo cha mthupi powonjezera kulimbana ndi matenda ndi kutupa kwa thupi lanu. Kafukufuku wambiri wasonyeza kulumikizana pakati pa vitamini C ndi chitetezo cha mthupi [4] [5] .

5. Kuchepetsa chiopsezo cha matenda ashuga

Ma plums ali ndi index yotsika ya glycemic ndipo kuwadya sikungayambitse shuga mwadzidzidzi. Kafukufuku wa 2005 adawonetsa anti-hyperglycemic zotsatira za plums pochepetsa shuga wamagazi ndi milingo ya triglyceride. Kafukufuku wina adapeza kuti kudya zipatso zathunthu, kuphatikiza ma plamu kumalumikizidwa ndi chiopsezo chochepa cha matenda ashuga amtundu wa 2 [6] [7] .

6. Thandizani thanzi la mafupa

Kupezeka kwa mchere wofunikira monga calcium, magnesium, vitamini K ndi mkuwa mu plums kumatha kuthandizira kukonza thanzi lamafupa. Kafukufuku adawonetsa kuti ma plums owuma amatha kuthandiza kulimbitsa mafupa ndikusintha kuchuluka kwa mchere wamafupa [8] .

7. Kumalimbikitsa chidziwitso

Kafukufuku wodziwika awonetsa zotsatira zabwino za ma plums pamagwiridwe antchito. Ma plums ali ndi ma polyphenols ambiri omwe angathandize kupewa zovuta zokhudzana ndi ukalamba monga matenda a Alzheimer's [9] [10] .

8. Bwinobwino khungu

Plums ali ndi vitamini C wambiri ndi ma antioxidants ena omwe amathandizira pakhungu labwino, lowala komanso lachinyamata. Vitamini C imachedwetsa makwinya pakhungu ndikuchepetsa kuuma kwa khungu, motero khungu limasintha [khumi ndi chimodzi] .

Zotsatira zoyipa za ma plums

Kuphuka kumatha kuyambitsa vuto lakugaya chakudya, kuphatikiza kuphulika, kutsekula m'mimba mwa anthu omwe ali ndi vuto la matumbo (IBS). Komanso, ma plums amakhala ndi oxalates ochulukirapo, zomwe zitha kuwonjezera ngozi zakapangidwe ka miyala ya impso [12] [13] . Chifukwa chake idyani plums pang'ono.

Njira Zophatikizira ma Plums Mukudya Kwanu

• Onjezerani ma plums odulidwa ku ma tarts, ma pie, ayisikilimu, keke ndi ma puddings.
• Onjezerani plums kwa inu nkhuku kapena masamba saladi.
• Gwiritsani ntchito ngati topping pa yogurt ndi oatmeal.
• Onjezerani plums ku mbale zanu za nkhuku.
• Mukamapanga zipatso zosalala, onjezerani zipatso zina.
• Muthanso kupanga maula chutney.

Ma Plum Maphikidwe

Ginger plum smoothie

Zosakaniza:

• Maula okoma 1 (atsopano, opindika koma osasenda)
• Juice chikho cha lalanje kapena madzi ena azipatso omwe mungasankhe
• ½ chikho cha yogurt kapena nthochi imodzi
• 1 tsp ginger watsopano

Njira:

• Onjezerani zosakaniza zonse mu blender ndikuphatikizani bwino kuti musasinthe.
• Thirani mu galasi ndikusangalala [14] .

Horoscope Yanu Mawa

Kudziwa

Nditumizireni Imelo Onetsani Patsamba