ErikNdi chipatso chopatsa thanzi komanso chothandiza. Lili ndi mavitamini ndi mchere wambiri, komanso fiber ndi antioxidants zomwe zingathandize kuchepetsa chiopsezo cha matenda aakulu.
Erikakhoza kudyedwa mwatsopano kapena zouma. Plums ndi prunes Onsewa ndi othandiza pakuwongolera matenda osiyanasiyana, kuphatikizapo kudzimbidwa ndi kufooka kwa mafupa.
m'nkhani "ma calories angati mu maula", "ubwino wa maula", "ma plums amagwira ntchito m'matumbo", "mavitamini amtengo wapatali ndi chiyani" mafunso ayankhidwa.
Mtengo Wopatsa thanzi wa Plums ndi Prunes
Plums ndi prunesali ndi zakudya zambiri. Lili ndi mavitamini ndi minerals oposa 15, komanso fiber ndi antioxidants.
Mtengo Wopatsa thanzi wa Plums
zopatsa mphamvu mu plum Ndiwochepa koma uli ndi mavitamini ndi mchere wambiri. Pula imakhala ndi michere iyi:
Zopatsa mphamvu: 30
Zakudya: 8 g
CHIKWANGWANI: 1 g
Shuga: 7 gramu
Vitamini A: 5% ya RDI
Vitamini C: 10% ya RDI
Vitamini K: 5% ya RDI
Potaziyamu: 3% ya RDI
Mkuwa: 2% ya RDI
Manganese: 2% ya RDI
Kuphatikiza apo Erikmavitamini a B ochepa phosphorous ndi magnesium.
Prunes Nutritional Value
kalori mu prunes maula atsopanoapamwamba kuposa . Zopatsa thanzi za 28 magalamu a prunes ndi izi:
Zopatsa mphamvu: 67
Zakudya: 18 g
CHIKWANGWANI: 2 g
Shuga: 11 gramu
Vitamini A: 4% ya RDI
Vitamini K: 21% ya RDI
Vitamini B2: 3% ya RDI
Vitamini B3: 3% ya RDI
Vitamini B6: 3% ya RDI
Potaziyamu: 6% ya RDI
Mkuwa: 4% ya RDI
Manganese: 4% ya RDI
Magnesium: 3% ya RDI
Phosphorus: 2% ya RDI
Nthawi zambiri, mwatsopano ndi zouma plums Mavitamini ndi mchere amasiyana pang'ono. Prunes ali ndi vitamini K wochulukirapo kuposa ma plums atsopano ndipo ali ochulukirapo pang'ono mu mavitamini a B ndi mchere.
Kuphatikiza apo, kalori mu prunes, CHIKWANGWANI ndi ma carbohydrate amakhala okwera kuposa ma plums atsopano.
Plums ndi prunes Lili ndi antioxidant, anti-yotupa komanso kukumbukira zinthu. Lili ndi phenols, makamaka anthocyanins, omwe ndi antioxidants.
kudya plumsImawonjezera mphamvu yachidziwitso, ndiyofunikira pa thanzi la mafupa ndi mtima. Ilinso ndi index yotsika ya glycemic, choncho kudya maulasichimayambitsa kukwera kwa shuga m'magazi.
Mitundu yosiyanasiyana idakula kuyambira Meyi mpaka Okutobala mitundu ya plum kupezeka.
Ubwino Wodya Plum ndi Mapulamu Owuma
Madzi a prune ndi prune ndi abwino kwa kudzimbidwa
Pulamu ndi madzi a plamuAmadziwika kuti amathandiza kuthetsa kudzimbidwa. Izi ndichifukwa maula zoumaIli ndi fiber yambiri. A maula zouma Amapereka 1 gramu ya fiber.
fiber mu plums Nthawi zambiri imakhala insoluble fiber, kutanthauza kuti siyisakanikirana ndi madzi. Choncho, zimathandiza kupewa kudzimbidwa komanso kufulumizitsa njira ya zinyalala kudzera m'mimba.
Komanso, maula ndi kudulira madziMuli ndi sorbitol, mowa wa shuga wokhala ndi zotsekemera zachilengedwe. Erik mtundu wa ulusi womwe nthawi zambiri umagwiritsidwa ntchito pochiza kudzimbidwa, kuthetsa kudzimbidwa psyllium Zanenedwa kuti ndizothandiza kwambiri kuposa mankhwala ambiri otsekemera monga
Mu kafukufuku wina, 50 magalamu patsiku kwa milungu itatu. Erik Anthu omwe amadya psyllium adanenanso kuti chopondapo chimakhala bwino komanso pafupipafupi poyerekeza ndi gulu lomwe limadya psyllium.
Wolemera mu antioxidants
Plums ndi prunesLili ndi ma antioxidants ambiri, omwe amapindulitsa kuchepetsa kutupa ndi kuteteza maselo kuti asawonongeke ndi ma free radicals.
Ndiwokwera kwambiri mu polyphenol antioxidants, yomwe ingakhudze thanzi la mafupa ndikuthandizira kuchepetsa chiopsezo cha matenda a mtima ndi shuga.
Kafukufuku wina plum yanuanasonyeza kuti kuchuluka kwa polyphenol antioxidants lili kawiri kuposa zipatso zina monga nectarines ndi mapichesi.
Maphunziro ambiri a labotale ndi nyama, ErikAnapeza kuti ma polyphenols mumkungudza anali ndi mphamvu zotsutsana ndi kutupa komanso amatha kupewa kuwonongeka kwa maselo omwe nthawi zambiri amayambitsa matenda.
Kafukufuku wamachubu oyesa adapeza kuti ma polyphenols am'matumbo amachepetsa kwambiri zolembera za kutupa komwe kumakhudzana ndi matenda a mafupa ndi mapapo.
Anthocyanins, mtundu wa polyphenol, plums ndi prunesndi ma antioxidants omwe amagwira ntchito kwambiri Iwo ali ndi zotsatira zamphamvu za thanzi, kuphatikizapo kuchepetsa chiopsezo cha matenda a mtima ndi khansa.
Imathandiza kuchepetsa shuga
Erik Lili ndi zinthu zomwe zingathandize kuchepetsa shuga m'magazi. Ngakhale zili ndi ma carbohydrate ambiri, Erik Mukatha kudya, palibe kuwonjezeka kwakukulu kwa shuga m'magazi.
Kuphatikiza apo, fiber mu plumimayambitsa zotsatira zake pa shuga wamagazi. Fiber amachepetsa mlingo umene thupi limayamwitsa chakudya cham'magazi mukatha kudya, zomwe zimapangitsa kuti shuga m'magazi azikwera pang'onopang'ono osati mwadzidzidzi.
Plums ndi prunes Kudya zipatso ngati izi kumachepetsa chiopsezo cha matenda a shuga a mtundu wachiwiri. Komabe, samalani ndi kukula kwa magawo. chifukwa kalori mu prunes apamwamba ndi okoma mokwanira kudya kwambiri.
Amasunga thanzi la mafupa
Erikthanzi la mafupazothandiza kuteteza. Maphunziro ena prune kudyani akuti amachepetsa chiopsezo cha kufooketsa mafupa monga osteoporosis ndi osteopenia, omwe amadziwika ndi kuchepa kwa mafupa.
Plum ikhoza kukhala ndi mwayi wopewa kutayika kwa mafupa komanso kubwezeretsa mafupa am'mbuyomu.
plum yanu Zotsatira zabwino izi pa thanzi la mafupa zimaganiziridwa kuti ndi chifukwa cha antioxidant yake komanso mphamvu yochepetsera kutupa.
Komanso kufufuza Erik Kafukufukuyu akusonyeza kuti kumwa mankhwalawa kungapangitse kuchuluka kwa mahomoni ena omwe amakhudzidwa ndi mapangidwe a mafupa.
Erik Lilinso ndi mavitamini ndi mchere angapo omwe ali ndi mphamvu zoteteza mafupa, monga vitamini K, phosphorous, magnesium, ndi potaziyamu.
Amateteza thanzi la mtima
Plums ndi prunes Kugwiritsa ntchito nthawi zonse kumateteza thanzi la mtima.
Zaphunziridwa kuti zimatha kuchepetsa kuthamanga kwa magazi komanso kuchuluka kwa cholesterol, zomwe ndizomwe zimayambitsa matenda amtima.
Pakafukufuku wina, anthu amene amamwa ma plums atatu kapena asanu ndi limodzi m’maŵa uliwonse kwa milungu isanu ndi itatu anayerekezedwa ndi amene amamwa kapu imodzi yokha yamadzi m’mimba yopanda kanthu.
Erik Omwe amamwa madzi amakhala ndi kuthamanga kwa magazi, cholesterol yonse, ndi "zoyipa" za LDL cholesterol kuposa gulu lomwe limamwa madzi.
Kafukufuku wina adapeza kuti amuna omwe ali ndi cholesterol yayikulu anali ndi cholesterol yotsika ya LDL atadya ma plums 12 tsiku lililonse kwa milungu isanu ndi itatu. Maphunziro osiyanasiyana a zinyama apereka zotsatira zofanana.
Plums ndi prunes Zotsatira zake zopindulitsa motsutsana ndi matenda a mtima zimakhala chifukwa cha kuchuluka kwa fiber, potaziyamu ndi antioxidant.
Zingathandize kupewa khansa
maphunziro, maula zoumaAdapeza kuti ulusi ndi ma polyphenols omwe ali m'modzi angathandize kusintha zomwe zimayambitsa khansa ya colorectal.
Mu mayeso ena a labotale, zipatso za plum inatha kupha ngakhale maselo a khansa ya m’mawere amphamvu kwambiri. Chochititsa chidwi kwambiri, maselo abwinobwino amakhalabe osakhudzidwa.
Izi ErikChokhacho chinali chomangika kuzinthu ziwiri - chlorogenic ndi neochlorogenic acid. Ngakhale ma asidiwa amapezeka kwambiri mu zipatso, Erikali pamlingo wokwezeka modabwitsa.
Imateteza thanzi lachidziwitso
Maphunziro, Erikzili mu polyphenolsMaphunzirowa akuwonetsa kuti amatha kusintha magwiridwe antchito anzeru ndikuchepetsa kuchuluka kwa cholesterol muubongo. Izi zikutanthauzanso kuchepa kwa chiwopsezo cha matenda a neurodegenerative.
Mu maphunziro a makoswe, prune madzi kumwa kwawonetsa kuti kumathandiza kuchepetsa kuperewera kwa chidziwitso komwe kumakhudzana ndi ukalamba.
ErikThe chlorogenic acid mu turmeric (ndi prunes) angathandize kuchepetsa nkhawa.
Kumalimbitsa chitetezo chokwanira
Kafukufuku wa nkhuku, plum yanu adawonetsa kuti akhoza kukhala ndi mphamvu zowonjezera chitetezo cha mthupi. Erik Nkhuku zomwe zidadya zidawonetsa kuchira kwambiri ku matenda a parasitic.
Zotsatira zofananazi sizinawonekere mwa anthu, ndipo kafukufuku akupitirirabe.
Erik Chifukwa chokhala ndi zopatsa mphamvu zochepa, kudya chipatsochi pa nthawi yapakati kumakhala kothandiza popanda kuwongolera kulemera.
Amaletsa kubadwa msanga
Erikali ndi kuchuluka kwa magnesium. mankhwala enaake a Zomwe zili mkati mwake zimatha kumasula minofu. Izi zingathandize kupewa kukomoka msanga ndi ululu wobala.
Amalola kuti chitsulo chitengeke
Mtima umatulutsa magazi owonjezera panthawi yomwe ali ndi pakati kuti akwaniritse zosowa za mwana yemwe akukula, zomwe zingayambitse kuchepa kwa magazi. Ma plums ali ndi vitamini C, omwe ndi ofunikira kuti azitha kuyamwa bwino iron.
Amaletsa kudzimbidwa ndi zotupa
Pa mimba, mahomoni owonjezereka ndi chiberekero chomakula chingawononge dongosolo la m’mimba la mayi ndi kumpangitsa kukhala waulesi kwambiri.
Choncho, kudzimbidwa, kudzimbidwa ndi bloating zotupa mavuto amenewa ndi ofala. ErikNdiwodzaza ndi fiber zomwe zimathandizira kuyenda kwamatumbo.
Imalimbitsa thanzi la mafupa
Mimba imatha kuwononga mafupa a mayi chifukwa mwana wosabadwa amafunikira kashiamu wathanzi kuti chigoba chake chikule.
ErikLili ndi calcium, vitamini D, ndi vitamini K, zomwe zimapangitsa mafupa kukhala athanzi.
Imawongolera kuthamanga kwa magazi
Preeclampsia, kapena kuthamanga kwa magazi, kungakhale ndi zotsatira zovulaza ndipo kumatha kupha munthu panthawi yomwe ali ndi pakati.
Eriklili ndi potaziyamu, yemwe amatha kuwongolera kuthamanga kwa magazi. Ilinso ndi fiber yambiri, yomwe ingathandize kuchepetsa chiopsezo cha preeclampsia.
Kodi Pali Choyipa Chilichonse cha Plum ndi Prunes?
Ngakhale si kwambiri plum yanu Ili ndi zotsatira zina zoipa.
Mwala wa impso
Erikamachepetsa mkodzo pH. Izi ndizotheka miyala ya impsozitha kuyambitsa. Choncho, anthu ndi mbiri ya impso miyala Erikayenera kupewa. Komabe, kafukufuku wochulukirapo akufunika pa izi, choncho funsani dokotala.
