Zviri muChinyorwa
ErikMuchero unovaka muviri zvakanyanya uye unobatsira. Iine mavitamini akawanda nemaminerari, pamwe chete nefiber uye antioxidants inogona kubatsira kuderedza dambudziko rechirwere chisingaperi.
Erikinogona kudyiwa yakachena kana yakaomeswa. Plum uye prunes Zvose zviri zviviri zvinoshanda pakuvandudza hutano hwakasiyana-siyana, kusanganisira kuvimbiswa uye osteoporosis.
muchinyorwa "ingani makorikori mupramu", "zvipi zvinobatsira zvepramu", "doplum inoshanda matumbu", "chii chinonzi vhitamini kukosha kwepramu" mibvunzo ichapindurwa.
Nutritional Kukosha kwePlums uye Prunes
Plum uye prunesane zvakawanda zvinovaka muviri. Iine zvinopfuura 15 mavitamini nemaminerari, pamwe chete nefiber uye antioxidants.
Nutritional Kukosha kwePlums
macalorie mu plum Iyo yakaderera asi ine huwandu hwakawanda hwevhitamini nemamineral. Plum ine zvinotevera zvinovaka muviri:
Calories: 30
Carbs: 8 gramu
Fiber: 1 gramu
Shuga: 7 magiramu
Vitamin A: 5% yeRDI
Vitamin C: 10% yeRDI
Vitamin K: 5% yeRDI
Potassium: 3% yeRDI
Mhangura: 2% yeRDI
Manganese: 2% yeRDI
Pamusoro pe plumzvishoma zvevhithamini B phosphorus uye magnesium.
Prunes Nutritional Value
macalorie ari prunes plum itsvayakakwirira kupfuura . Izvo zvinovaka muviri zve 28 magiramu emaprunes ndeaya anotevera:
Calories: 67
Carbs: 18 gramu
Fiber: 2 gramu
Shuga: 11 magiramu
Vitamin A: 4% yeRDI
Vitamin K: 21% yeRDI
Vitamin B2: 3% yeRDI
Vitamin B3: 3% yeRDI
Vitamin B6: 3% yeRDI
Potassium: 6% yeRDI
Mhangura: 4% yeRDI
Manganese: 4% yeRDI
Magnesium: 3% yeRDI
Phosphorus: 2% yeRDI
Kazhinji, matsva uye akaomeswa plums Iyo vhitamini uye mineral content yakasiyana zvishoma. Prunes ine vhitamini K yakawanda pane nyowani plums uye yakakwirira zvishoma muB mavitamini nemaminerari.
Pamusoro pe, macalorie ari prunes, fiber uye carbohydrate content zvakakwirira kudarika plums itsva.
Plum uye prunes Iine antioxidant, anti-inflammatory uye memory-enhancing properties. Iine phenols, kunyanya anthocyanins, ayo ari antioxidants.
kudya plumsInovandudza simba rekuziva, yakakosha kune hutano hwemapfupa uye basa remoyo. Iyo inewo yakaderera glycemic index, saka kudya plumhaikonzeri kuwedzera kweshuga yeropa.
Mhando dzakasiyana dzakakura kubva munaMay kusvika Gumiguru plum marudzi inowanikwa.
Zvakanakira Kudya Plum uye Dried Plum
Prune uye prune muto zvakanaka pakuvhara
Plum uye plum juiceInozivikanwa kuti inoshanda mukubvisa kuvimbiswa. Izvi zvinodaro plum yakaomeswaIyo yakanyanya fiber content. A plum yakaomeswa Inopa 1 gramu ye fiber.
fiber mu plums Iyo yakawanda insoluble fiber, zvichireva kuti haisanganisi nemvura. Nokudaro, inobata basa mukudzivirira kuvimbiswa uye inokurumidzira nzira yemarara kuburikidza nehurongwa hwekudya.
Zvakare, plum uye prune juiceIine sorbitol, shuga doro ine yakasikwa laxative mhedzisiro. Erik rudzi rwefiber inowanzo shandiswa kurapa kusvira, kubvisa kusvira psyllium Yave ichinzi inoshanda zvakanyanya kupfuura akawanda laxatives akadai
Mune imwe chidzidzo, 50 gramu pazuva kwemavhiki matatu. plum Vanhu vakadya psyllium vakashuma zviri nani stool kusarongeka uye frequency zvichienzaniswa neboka raidya psyllium.
Yakapfuma mune antioxidants
Plum uye prunesYakapfuma mune antioxidants, iyo inobatsira mukuderedza kuzvimba uye kudzivirira maseru kubva mukukuvadzwa nemahara radicals.
Iyo inonyanya kukwira mu polyphenol antioxidants, iyo inogona kukanganisa hutano hwemapfupa uye kubatsira kuderedza njodzi yechirwere chemoyo uye chirwere cheshuga.
Dzimwe tsvakurudzo plum yakoyakaratidza kuti huwandu hwepolyphenol antioxidants ine zvakapetwa kaviri semimwe michero yakadai senectarines nemapichisi.
Zvidzidzo zvakawanda zve laboratori uye mhuka, plumAkaona kuti mapolyphenols mumusidhari aive ane simba rekurwisa-kuzvimba uye kugona kudzivirira kukuvadzwa kwemaseru anowanzo kukonzera chirwere.
Chidzidzo chetest-tube chakawana kuti rectal polyphenols yakaderedza zvakanyanya mamaki ekuzvimba ane chekuita nechirwere chejoint nemapapu.
Anthocyanins, rudzi rwe polyphenol, plums uye prunesndiyo inonyanya kushanda antioxidants mukati Vane simba rehutano, kusanganisira kuderedza njodzi yechirwere chemwoyo nekenza.
Inobatsira kuderedza shuga muropa
Erik Iine zvinhu zvinogona kubatsira kudzora shuga yeropa. Kunyange zvazvo ine makhahydrates akawanda, plum Mushure mekudya, hapana kuwedzera kukuru kwehuwandu hwehuga hweropa.
Izvi zvinokonzerwa nekukwanisa kwayo kukwidza mazinga eadiponectin, iyo inobata basa mukugadzirisa shuga yeropa.
Pamusoro pe, fiber mu pluminokonzera kukanganisa kwayo pashuga yeropa. Fiber inonotsa mwero uyo muviri unotora makabhohaidhiretsi mushure mekudya, zvichiita kuti shuga yemuropa ikwire zvishoma nezvishoma kwete kamwe kamwe.
Plum uye prunes Kudya michero yakadai kunoderedza njodzi yerudzi rwechipiri chirwere cheshuga. Zvisinei, cherechedza hukuru hwezvikamu. nokuti macalorie ari prunes yakakwirira uye inonaka zvakakwana kudya zvakawanda.
Inochengetedza hutano hwemapfupa
Erik hutano hwemapfupainobatsira pakuchengetedza. Zvimwe zvidzidzo prune kushandiswani inotaura kuti inoderedza dambudziko rekukanganisa mamiriro emapfupa akadai seosteoporosis uye osteopenia, iyo inoratidzirwa nekuderera kwepfupa.
Plum inogona kunge iine mukana wekudzivirira kurasikirwa kwepfupa pamwe nekudzosera kumashure kurasikirwa kwepfupa kwapfuura.
plum yako Aya maitiro akanaka pahutano hwemapfupa anofungidzirwa kuve nekuda kweiyo antioxidant yemukati uye kugona kuderedza kuzvimba.
Mukuwedzera, tsvakurudza plum Tsvagiridzo inoratidza kuti kunwiwa kwemishonga iyi kunogona kuwedzera huwandu hwemamwe mahomoni anobatanidzwa mukuumbwa kwemapfupa.
Erik Iinewo mavhitamini akati wandei nemamineral ane zvinodzivirira mapfupa, zvakadai sevhitamini K, phosphorus, magnesium, uye potassium.
Inodzivirira hutano hwemoyo
Plum uye prunes Kuitora nguva dzose kune kudzivirira pahutano hwemwoyo.
Yakadzidzwa nekuda kwekugona kwayo kuderedza high blood pressure uye cholesterol mazinga, ayo ari makuru engozi yehosha yemwoyo.
Mune kumwe kuongorora, vanhu vaidya mapramu matatu kana matanhatu mangwanani oga oga kwevhiki sere vakafananidzwa nevaya vaingonwa girazi rimwe chete remvura vasina chinhu.
Erik Avo vakanwa mvura vaiva neropa rakaderera, cholesterol yakazara, uye "yakaipa" LDL cholesterol mazinga pane boka rainwa mvura.
Imwe ongororo yakawana kuti varume vane high cholesterol vaive neLDL yakaderera cholesterol mazinga mushure mekudya 12 plums zuva nezuva kwemavhiki masere. Zvidzidzo zvakasiyana-siyana zvemhuka zvakapa mhedzisiro yakafanana.
Plum uye prunes Kubatsira kwayo kunopesana nechirwere chemoyo kungangove nekuda kweiyo yakakwira fiber, potassium uye antioxidant yemukati.
Inogona kubatsira kudzivirira cancer
chidzidzo, plum yakaomeswaAkaona kuti iyo fiber uye polyphenols mune imwe inogona kubatsira kugadzirisa colorectal cancer njodzi zvinhu.
Mune mamwe ma laboratory bvunzo, plum zvinyorwa yakakwanisa kuuraya kunyange masero ekenza yemazamu ane hasha zvikuru. Zvinonyanya kufadza, masero ane hutano akajairika akaramba asina kubatwa.
Mhedzisiro iyi plumImwe chete yaive yakasungwa kune maviri makomboni - chlorogenic uye neochlorogenic acids. Kunyangwe aya acids akajairika mumichero, plumvari pamazinga akakwirira zvinoshamisa.
Inodzivirira hutano hwekuziva
Zvidzidzo, plumiri mu polyphenolsZvidzidzo izvi zvinoratidza kuti zvinogona kuvandudza kugona kwekuziva uye kuderedza mazinga ehuropi cholesterol. Izvi zvinoreva zvakare njodzi yakaderedzwa yezvirwere zveurourodegenerative.
Muzvidzidzo zvemakonzo, prune juice kushandiswa kwakaratidza kuti kunoshanda mukuderedza kushaikwa kwekuziva kunoenderana nekuchembera.
ErikIyo chlorogenic acid muturmeric (uye prunes) inogona kubatsira kuderedza kusagadzikana.
Inosimbisa kudzivirirwa
Chidzidzo chehuku, plum yako yakaratidza kuti inogona kunge iine immune-enhancing properties. Erik huku dzakaidya dzakaratidza kupora zvakanyanya kubva kuchirwere cheparasitic.
Migumisiro yakafanana haisati yaonekwa muvanhu, uye tsvakurudzo inoenderera mberi.
Zvakanakira Kudya Plum Panguva Yepamuviri
Inodzora kurema
Erik Nemhaka yokuti yakaderera mumakoriyori, kudya muchero uyu panguva yekuzvitakura kunoshanda pasina kudzora uremu.
Inodzivirira kuberekwa nguva isati yakwana
Erikine huwandu hwakanaka hwe magnesium. magnesium Zviri mukati maro zvinogona kuzorodza tsandanyama. Izvi zvinogona kubatsira kudzivirira kudzvanya nguva isati yakwana uye marwadzo ekuzvara.
Inobvumira iron kuti ibatwe
Mwoyo unopomba ropa rakawedzerwa panguva yekuzvitakura kuti rizadzise zvido zvemwana ari kukura, izvo zvinogona kukonzera kupererwa neropa. Plums ine vhitamini C, iyo yakakosha pakutorwa kwesimbi zviri nani.
Inodzivirira kuvimbiswa uye hemorrhoids
Panguva yenhumbu, mamwe mahormone uye chibereko chiri kukura zvinogona kukanganisa gadziriro yaamai yokugaya zvokudya zvoita kuti vave nehusimbe.
Nokudaro, kuputika, kuvimbiswa uye Mamota matambudziko akadaro anowanzoitika. ErikIzere nefiber inobatsira kufambisa ura.
Inovandudza hutano hwemapfupa
Kubata pamuviri kunogona kukanganisa mapfupa aamai nekuti mwana asati azvarwa anoda chitubu chine utano checalcium kuitira kuti skeletal structure .
ErikYakapfuma mucalcium, vhitamini D, uye vhitamini K, inochengeta mapfupa ane utano.
Inogadzirisa BP
Preeclampsia, kana kuti high blood pressure, inogona kuva nemigumisiro yakaipa uye inogona kutouraya panguva yekuzvitakura.
Erikine potassium, iyo inogona kudzora BP. Iyo ine zvakare yakakwira fiber yemukati, iyo inogona kubatsira kuderedza njodzi yepreeclampsia.
Pane Chero Kukuvadza KwemaPlums uye Prunes?
Kunyangwe zvisina zvakawanda plum yako Iine mamwe maitiro asina kunaka.
Itsvo ibwe
Erikinoderedza weti pH. Izvi zvinogoneka matombo eitsvozvinogona kukonzera. Saka, vanhu vane nhoroondo yematombo eitsvo pluminofanira kudzivisa. Zvisinei, kutsvakurudza kwakawanda kunodiwa pane izvi, saka bvunza chiremba.
Zvimwe Zvinogona Kuitika
ErikImwe sorbitol inogona kukonzera kuputika. Kana iyo fiber inenge iine yakatorwa yakawandisa, inogona kukonzera kuvimbiswa.
Nzira yekuchengeta Plums?
ErikUnogona kuzvichengeta mufiriji. Kana isati yaibva, unokwanisa kuichengeta mubhegi repepa patembiricha yemumba kusvika yaibva. plums Kana yanyatsoibva, inogara mazuva matatu kusvika mashanu mufiriji.
Erik Unoda kudya here? Iwe uri mumwe weavo vanotarisira mwaka wepramu seni?
Zvinyorwa Zvaunofanirwa Kuverenga
