Prunes: Ubwino Wathanzi Labwino & Njira Zakudya

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Prunes, yomwe imatchedwanso plums youma, imakhala ndi michere yambiri ndipo imakhala ndi ma antioxidants ambiri. Ndiwo magwero azakudya zambiri za michere ndi michere. Msuzi wa prune, wotengedwa ku prunes, umakhalanso ndi phindu lofanana ndi la prunes.

Prunes ali ndi shuga wambiri womwe umaloleza kuti ziume popanda kuwola.

Mtengo Wamtengo Wapatali wa Prunes

100 g ya prunes imakhala ndi mphamvu za 275 kcal ndipo imakhalanso

• Mapuloteni a 2.50 g
• 65 g chakudya
• 5.0 g CHIKWANGWANI
• 32.50 g shuga
• 1.80 mg chitsulo
• 12 mg wa sodium
• 6.0 mg wa vitamini C
• Mavitamini A 1250 IU

Ubwino Wathanzi La Prunes

1. Pewani matenda amtima

Prunes imakhala ndi michere yambiri yotchedwa phenols yomwe imaletsa makutidwe ndi okosijeni a LDL cholesterol mthupi. Kafukufuku wasonyeza kuti ma antioxidants ndi CHIKWANGWANI chomwe chimapezeka mu prunes zitha kuthandiza kuchepetsa kuchuluka kwama cholesterol ^[1] , ^[ziwiri] .

2. Kuthandiza kuchepetsa thupi

Malinga ndi kafukufuku wopangidwa ndi University of Liverpool, kudya prunes monga gawo la chakudya chochepetsera kuchepa kungapangitse kuti muchepetse thupi. Ofufuzawa adapeza kuti omwe adadya prunes ngati gawo la chakudya chopatsa thanzi adataya makilogalamu awiri ndikutulutsa masentimita 2.5 m'chiuno ^[3] .

3. Kuchepetsa kuthamanga kwa magazi

Asayansi akuwonetsa kuti kudya prunes ndi kumwa madzi akumwa kungachepetse kuthamanga kwa magazi kwambiri. Kafukufuku adawonetsa kuti ophunzira omwe amadya prunes tsiku lililonse amachepetsa kuthamanga kwa magazi ^[4] .

4. Pewani kudzimbidwa

Prunes imakhala ndi michere yambiri, yomwe imathandiza kupewa zotupa m'mimba zomwe zimayambitsidwa chifukwa chakudzimbidwa kwanthawi yayitali. Ma prunes onse ndi madzi a prune amagwira ntchito ngati mankhwala ofewetsa tuvi tolimba chifukwa cha kuchuluka kwa sorbitol. Kafukufuku adawonetsa kuti ma prunes asanu ndi atatu owuma, atakhala ndi 300 ml ya madzi tsiku lililonse kwa milungu inayi, matumbo amayenda bwino ^[5] .

5. Kuchepetsa khansa m'matumbo

Kafukufuku akuwonetsa kuti kuphatikiza zipatso mu zakudya zanu kumachepetsa chiopsezo cha khansa ya m'matumbo. Kudya prunes kumatha kukhudza ndi kukulitsa tizilombo tating'onoting'ono tomwe tili m'matumbo, malinga ndi kafukufuku wopangidwa ndi ofufuza ochokera ku Texas A&M University ndi University of North Carolina ^[6] .

6. Kupititsa patsogolo thanzi la mafupa

Mchere wotchedwa boron umapezeka kwambiri mu prunes wouma womwe umathandiza kuti mafupa akhale olimba komanso kuti minofu igwirizane. Malinga ndi kafukufuku, ma prunes owuma ndi ufa wouma wouma amatha kuchepetsa mphamvu ya radiation pamafupa, kuteteza kufupika kwa mafupa ^[7] . Prunes imathanso kupewa kufooka kwa mafupa.

7. Pewani ndi kuchiza kuchepa kwa magazi

Prune ndi gwero labwino lachitsulo, lomwe ndikofunikira popewa ndikuchiza kuchepa kwa magazi m'thupi. Kuchepa kwa magazi m'thupi Zimachitika thupi likakhala kuti mulibe maselo ofiira okwanira okwanira.

8. Onetsani maso

Prunes ili ndi vitamini A wambiri, vitamini yomwe ndiyofunika kuti muwonetsetse bwino. Kuperewera kwa vitamini A kumatha kubweretsa khungu usiku, kuchepa kwa khungu, khungu, ndi maso owuma.

9. Tetezani matenda am'mapapo

Matenda osokoneza bongo (COPD) ndi matenda am'mapapo omwe amapangitsa kupuma movutikira. Prunes yodzaza ndi ma antioxidants omwe amachepetsa chiopsezo cha COPD, khansa yam'mapapo ndikusintha thanzi lamapapo ^[8] .

10. Kuchepetsa njala zanu

Prunes ikhoza kukuthandizani kuti mukhale omasuka kwanthawi yayitali chifukwa chazida zambiri. CHIKWANGWANI chimatenga nthawi kuti chigayidwe, zomwe zikutanthauza kuti njala yanu imakhala yokwanila kwakanthawi. Kuphatikiza apo, ma prunes amakhala ndi chilinganizo chotsika cha glycemic, chomwe chimatanthawuza kuti shuga imalowa m'magazi pang'onopang'ono ndipo zimapangitsa kuti njala isathe ^[9] .

11. Limbikitsani thanzi la khungu ndi tsitsi

Mavitamini ndi michere yomwe imapezeka mu prunes imathandizira pakhungu ndi tsitsi labwino. Chipatso ichi chimalimbitsa tsitsi kuchokera muzu ndikuletsa kuwonongeka kwa tsitsi ndikuphwanya. Zimachedwetsanso ukalamba ndikuchedwetsa kuyamba kwa makwinya.

Zotsatira Zoyipa Zogwiritsa Ntchito Prunes

• Prunes ikhoza kuyambitsa kapena kukulira kutsegula m'mimba chifukwa cha ulusi womwe ulipo.

• Prunes imakhala ndi sorbitol, shuga yemwe amawonjezera mpweya ndikuphulika m'mimba.

• Kugwiritsa ntchito prunes wambiri kumatha kubweretsa kunenepa chifukwa chakupezeka kwa shuga.

• Anthu omwe ali ndi matenda ena, monga ulcerative colitis sayenera kudya prunes.

• Prunes imakhala ndi mbiri ya histamine, yomwe imatha kuyambitsa zovuta zina mthupi.

• Pakumauma, prunes amapanga mankhwala otchedwa acrylamide omwe amadziwika kuti ndi khansa ndi National Cancer Institute.

Momwe Mungawonjezere Prunes Pazakudya Zanu

• Idyani prunes zouma ngati chotukuka.
• Sakanizani prunes ndi zipatso zina zouma kuti musakanike m'njira.
• Onjezerani prunes monga kupopera mu oatmeal, zikondamoyo ndi waffles.
• Awonjezereni mu zakumwa, smoothies ndi zinthu zophika.
• Gwiritsani ntchito prunes kupanga kupanikizana.

Zochuluka Motani?

Dipatimenti ya Zaulimi ku United States ikulimbikitsa kuti pakhale zipatso ziwiri zouma patsiku (25 mpaka 38 g). Komabe, ndalamazo zimatha kusiyanasiyana kutengera magulu azaka komanso zofunikira pazakudya.

1. [1]Gallaher, C. M., & Gallaher, D. D. (2008). Ma plum owuma (prunes) amachepetsa matenda a atherosclerosis mu mbewa zoperewera za apolipoprotein E. Magazini yaku Britain yazakudya, 101 (2), 233-239.
2. [ziwiri]Gunness, P., & Gidley, M. J. (2010). Njira zomwe zimapangitsa kuti cholesterol ichepetse mphamvu yazakudya zosungunuka zamafuta polysaccharides. Chakudya & ntchito, 1 (2), 149-155.
3. [3]Yunivesite ya Liverpool. (2014, Meyi 30). Kudya prunes kumatha kuthandizira kuchepa, ziwonetsero zowerengera.
4. [4][Adasankhidwa] Ahmed, T., Sadia, H., Batool, S., Janjua, A., & Shuja, F. (2010). Kugwiritsa ntchito prunes monga njira yochepetsera matenda oopsa. Journal of Ayub Medical College Abbottabad, 22 (1), 28-31.
5. [5]Wotsalira, E., Scott, S. M., Louis, P., Emery, P. W., & Whelan, K. (2019). Zotsatira za prunes pazopondapo, nthawi yopititsa m'matumbo ndi micobiota yam'mimba: Kuyesedwa kosasinthika.Clinical Nutrition, 38 (1), 165-173.
6. [6]Texas A & M AgriLife Kulumikizana. (2015, Seputembara 25). Ma plum owuma amatha kuchepetsa chiopsezo cha khansa ya m'matumbo, kafukufuku akuwonetsa.
7. [7]Schreurs, S. S., Shirazi-Fard, Y., Shahnazari, M., Alwood, J. S., Truong, T. A., Tahimic, C. G. T., ... & Globus, R. K. (2016). Zakudya zouma zouma zimateteza ku mafupa omwe amayamba chifukwa cha radiation. Malipoti a Sayansi, 6, 21343.
8. [8]Pezani nkhaniyi pa intaneti MacNee, W. (2005). Chithandizo cha COPD yokhazikika: ma antioxidants. Kuwunika kwa Kupuma ku Europe, 14 (94), 12-22.
9. [9]Furchner-Evanson, A., Petrisko, Y., Howarth, L., Nemoseck, T., & Kern, M. (2010). Mtundu wazakudya zotsekemera zimakhudza mayankho okhutira mwa azimayi achikulire. Kulakalaka kudya, 54 (3), 564-569.

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