Izibonelelo, iiNgozi kunye neXabiso leSondlo lePlums kunye neePrunes

erikSisiqhamo esinesondlo kakhulu kwaye siluncedo. Iqulethe ezininzi iivithamini kunye neemaminerali, kunye nefiber kunye ne-antioxidants ezinokunceda ukunciphisa umngcipheko wezifo ezingapheliyo.

erikingatyiwa isatsha okanye yomisiwe. Iiplamu kunye neeprunes Zombini zisebenza kakuhle ekuphuculeni iimeko ezahlukeneyo zempilo, kubandakanywa ukuqunjelwa kunye ne-osteoporosis.

kwinqaku "Zingaphi iikhalori kwiplum", "zithini izibonelelo zeplum", "iplum isebenza ngamathumbu", "yintoni ixabiso levithamini yeplamu" imibuzo iya kuphendulwa.

Ixabiso lesondlo seePlum kunye neePrunes

Iiplamu kunye neeprunesziphezulu izondlo. Iqulethe ngaphezu kwe-15 iivithamini kunye neemaminerali, kunye nefiber kunye ne-antioxidants.

Ixabiso lesondlo seePlum

iikhalori kwiplum Iphantsi kodwa inezixa ezibalulekileyo zeevithamini kunye neeminerali. Iplamu inezondlo zilandelayo:

Iikhalori: 30

Iikhabhoni: 8 gram

Ifayibha: 1 grams

Iswekile: 7 grams 

I-Vitamin A: i-5% ye-RDI

I-Vitamin C: i-10% ye-RDI

I-Vitamin K: i-5% ye-RDI

I-Potassium: i-3% ye-RDI

Ubhedu: 2% yeRDI 

IManganese: 2% yeRDI

Ukwengeza erikixabiso elincinci levithamini B ifosforasi kunye ne-magnesium.

IiPrunes Ixabiso leSondlo

iikhalori kwi-prunes iplamu entshaphezulu kuno. Umxholo wezondlo we-28 grams we-prunes umi ngolu hlobo lulandelayo:

Iikhalori: 67

Iikhabhoni: 18 gram

Ifayibha: 2 grams

Iswekile: 11 grams

I-Vitamin A: i-4% ye-RDI

I-Vitamin K: i-21% ye-RDI

I-Vitamin B2: i-3% ye-RDI

I-Vitamin B3: i-3% ye-RDI

I-Vitamin B6: i-3% ye-RDI

I-Potassium: i-6% ye-RDI

Ubhedu: 4% yeRDI

IManganese: 4% yeRDI

I-Magnesium: i-3% ye-RDI

Phosphorus: 2% yeRDI

Ngokubanzi, iiplum ezitsha kunye nezomisiweyo Umthamo wevithamini kunye neeminerali uhluke kancinci. Iiprayina zinevithamin K eninzi kuneeplamu ezintsha kwaye ziphezulu kancinci kwiivithamini B kunye neeminerali.

Ukwengeza, iikhalori kwi-prunes, i-fiber kunye ne-carbohydrate content iphezulu kune-plums entsha.

Iiplamu kunye neeprunes Ine-antioxidant, i-anti-inflammatory kunye neempawu zokuphucula imemori. Iqulethe i-phenols, ngakumbi i-anthocyanins, eyi-antioxidants.

ukutya iiplumIphucula amandla okuqonda, ibalulekile kwimpilo yethambo kunye nokusebenza kwentliziyo. Kananjalo inesalathiso se-glycemic ephantsi, ngoko yitya iplumayibangeli ukunyuka kumanqanaba eswekile yegazi.

Iindidi ezahlukeneyo ezikhule ukusuka kuMeyi ukuya kuOkthobha iintlobo zeplum Kuyinto iyafumaneka. 

Iinzuzo zokuTya iiPlum kunye neePlum ezomileyo

Ukuthena kunye nejusi yokuthena kulungile ekuqunjelweni

Iplamu kunye nejusi yeplamuKuyaziwa ukuba iyasebenza ekudambiseni ukuqhinwa. Oku kungenxa iplamu eyomileyoIngumxholo wefiber ephezulu. A iplamu eyomileyo Inika i-1 gram yefiber.

ifayibha kwiplum Ubukhulu becala i-insoluble fiber, oku kuthetha ukuba ayixubeki namanzi. Ngoko ke, idlala indima ekuthinteleni ukuqunjelwa kunye nokukhawuleza ukuhamba kwenkunkuma kwinkqubo yokugaya.

Kwakhona, iplamu kunye nejusi ye-pruneIqulethe i-sorbitol, i-alcohol yeswekile enemiphumo yendalo ye-laxative. erik uhlobo lwefiber edla ngokusetyenziswa ukunyanga ukuqhinwa, ukukhupha isisu iglasi Kuye kwaxelwa ukuba iyasebenza ngaphezu laxatives ezininzi ezifana

Kwisifundo esinye, i-50 grams ngosuku kwiiveki ezintathu. erik Abantu abasebenzisa i-psyllium baxela ukuguquguquka okungcono kwesitulo kunye nokuphindaphinda xa kuthelekiswa neqela elitya i-psyllium.

Utyebile kwi-antioxidants

Iiplamu kunye neeprunesItyebile kwi-antioxidants, enenzuzo ekunciphiseni ukuvuvukala kunye nokukhusela iiseli emonakalweni ngama-radicals amahhala.

Iphezulu kakhulu kwi-polyphenol antioxidants, enokuthi ichaphazele ngokuqinisekileyo impilo yamathambo kwaye incede ukunciphisa umngcipheko wesifo senhliziyo kunye nesifo sikashukela.

Olunye uphando iplamu yakhowabonisa ukuba inani le-polyphenol antioxidants liqulethe ngokuphindwe kabini kunezinye iziqhamo ezifana ne-nectarines kunye neepesika.

Izifundo ezininzi zaselabhoratri kunye nezilwanyana, erikWafumanisa ukuba i-polyphenols kwimisedare ineempembelelo ezinamandla ezichasayo kunye nokukwazi ukukhusela umonakalo kwiiseli ezidla ngokubangela izifo.

Uphononongo lwetyhubhu yovavanyo lufumanise ukuba i-polyphenols ye-rectal yanciphisa kakhulu iimpawu zokudumba ezinxulumene nesifo sokuhlangana kunye nemiphunga.

I-Anthocyanins, uhlobo lwe-polyphenol, iiplums kunye neepruneszezona antioxidants zisebenzayo kwi Zinemiphumo enamandla yempilo, kubandakanywa nokunciphisa umngcipheko wesifo senhliziyo kunye nomhlaza.

Inceda ukwehlisa iswekile yegazi

erik Ineempawu ezinokunceda ukulawula iswekile yegazi. Nangona iphezulu kakhulu kwiicarbohydrates, erik Emva kokutya, akukho ukwanda okuphawulekayo kumazinga eshukela egazi.

Oku kubangelwa amandla ayo okunyusa amanqanaba e-adiponectin, edlala indima ekulawuleni iswekile yegazi.

Ukwengeza, ifayibha kwipluminoxanduva lweziphumo zayo kwiswekile yegazi. Ifayibha icothisa umlinganiselo othi umzimba ufunxe iicarbohydrates emva kokutya, nto leyo evumela iswekile esegazini ukuba inyuke ngokuthe ngcembe kunokuba inyuke ngequbuliso.

Iiplamu kunye neeprunes Ukutya iziqhamo ezinje kwehlisa umngcipheko wohlobo lwe-2 yeswekile. Nangona kunjalo, khumbula ubungakanani bezahlulo. ngokuba iikhalori kwi-prunes aphezulu kwaye anencasa ngokwaneleyo ukuba angatya kakhulu.

Ugcina impilo yamathambo

erik impilo yamathamboiluncedo kulondolozo. Ezinye izifundo ukuthena ukusetyenziswaI-ni ithi iyanciphisa umngcipheko weemeko zamathambo eziphazamisayo ezifana ne-osteoporosis kunye ne-osteopenia, ebonakaliswe kukuxinana kwamathambo.

IPlum inokuba namandla okuthintela ukulahleka kwethambo kunye nokubuyisela umva ukulahleka kwethambo kwangaphambili.

iplamu yakho Le miphumo emihle kwimpilo yethambo icingelwa ukuba ibangelwa umxholo wayo we-antioxidant kunye nokukwazi ukunciphisa ukuvuvukala.

Ukongeza, uphando erik Uphando lubonisa ukuba ukusetyenziswa kwezi ziyobisi kunokunyusa amanqanaba eehomoni ezithile ezibandakanyekayo ekubunjweni kwamathambo.

erik Kwakhona ineevithamini ezininzi kunye neeminerali ezinempembelelo yokukhusela amathambo, njengevithamin K, iphosphorus, imagnesium nepotassium.

Ikhusela impilo yentliziyo

Iiplamu kunye neeprunes Ukuwusebenzisa rhoqo kunempembelelo yokukhusela kwimpilo yentliziyo.

Ifundwe ngamandla ayo okunciphisa uxinzelelo lwegazi oluphezulu kunye namanqanaba e-cholesterol, awona mngcipheko mkhulu wesifo senhliziyo.

Kolunye uhlolisiso, abantu ababesela iiplum ezintathu okanye ezintandathu ntsasa nganye kangangeeveki ezisibhozo bafaniswa nabo basela iglasi enye kuphela yamanzi esiswini esingenanto.

erik Abo basela amanzi babenamanqanaba aphantsi oxinzelelo lwegazi, i-cholesterol epheleleyo, kunye namanqanaba e-cholesterol "embi" ye-LDL kuneqela elisela amanzi.

Olunye uphononongo lwafumanisa ukuba amadoda ane-cholesterol ephezulu ane-cholesterol ephantsi ye-LDL emva kokutya i-plums ye-12 yonke imihla kwiiveki ezisibhozo. Izifundo ngezilwanyana ezahlukeneyo ziye zavelisa iziphumo ezifanayo.

Iiplamu kunye neeprunes Iziphumo zayo eziluncedo ngokuchasene nesifo senhliziyo zinokwenzeka ngenxa yefiber ephezulu, i-potassium kunye nomxholo we-antioxidant.

Inganceda ukuthintela umhlaza

isifundo, iplamu eyomileyoUfumanise ukuba i-fiber kunye ne-polyphenols kwenye inokunceda ukuguqula iimeko zomngcipheko womhlaza we-colorectal.

Kwezinye iimvavanyo zaselabhoratri, izicatshulwa zeplum yakwazi ukubulala nezona seli zomhlaza wamabele zinobundlavini. Okubangela umdla ngakumbi, iiseli eziqhelekileyo ezisempilweni zahlala zingachaphazeleki. 

Esi siphumo erikEkuphela kwayo yayibotshelelwe kwiikhompawundi ezimbini - i-chlorogenic kunye neochlorogenic acids. Nangona ezi acid zixhaphake kakhulu kwiziqhamo, erikzikumazinga aphezulu ngokumangalisayo.

Ikhusela impilo yengqondo

Izifundo, erikibekwe kwi iipolyphenolsEzi zifundo zibonisa ukuba inokuphucula ukusebenza kwengqondo kunye nokunciphisa amanqanaba e-cholesterol yengqondo. Oku kwakhona kuthetha ukunciphisa umngcipheko wezifo ze-neurodeergenerative.

Kwizifundo zeempuku, prune juice ukusetyenziswa kubonakalise ukuba kusebenza kakuhle ekunciphiseni ukusilela kwengqondo okuhambelana nokuguga.

erikI-asidi ye-chlorogenic kwi-turmeric (kunye ne-prunes) inokunceda ukunciphisa ixhala.

Yomeleza ukhuseleko

Uphononongo ngeenkukhu, iplamu yakho ibonise ukuba inokuba neempawu zokwandisa umzimba. erik iinkukhu ezizityileyo zabonisa ukuchacha okukhulu kwisifo esinezifunxi-gazi.

Iziphumo ezifanayo azikabonwa ebantwini, kwaye uphando luyaqhubeka.

Iinzuzo zokuTya iiPlum ngexesha lokukhulelwa

Ilawula ukufumana ubunzima

erik Ngenxa yokuba iphantsi kweekhalori, ukutya esi siqhamo ngexesha lokukhulelwa kusebenza ngaphandle kokulawula ukuzuza ubunzima.

Ithintela ukuzalwa kwangaphambi kwexesha

erikiqulethe isixa esihle se-magnesium. wemagniziyam Imixholo yayo inokuphumza izihlunu. Oku kunokunceda ukuthintela ukushwabana kwangaphambi kwexesha kunye neentlungu zokubeleka.

Ivumela i-iron ukuba ifunxe

Intliziyo impompa igazi elongezelelweyo ngexesha lokukhulelwa ukuhlangabezana neemfuno zomntwana okhulayo, nto leyo enokubangela i-anemia. Iiplamu zinevithamin C, eyimfuneko ekufunxeni ngcono intsimbi.

Ikhusela ukuqhina kunye ne-hemorrhoids

Ebudeni bokukhulelwa, iincindi zamadlala ezongezelelekileyo nesibeleko esikhulayo sinokonakalisa inkqubo yokwetyisa kukamama size simenze abe buthuntu.

Ke ngoko, ukuqunjelwa, ukuqunjelwa kunye Iimpawu iingxaki ezinjalo zixhaphakile. erikIgcwele ifayibha enceda ukuququzelela ukuhamba kwamathumbu.

Ukuphucula impilo yamathambo

Ukukhulelwa kunokonakalisa amathambo kamama kuba usana olungekazalwa lufuna umthombo ophilileyo we<em>calcium ukuze lukhule ukwakheka kwamathambo alo.

erikItyebile kwicalcium, ivithamin D, kunye nevithamin K, egcina amathambo esempilweni.

Ilawula uxinzelelo lwegazi

I<em>preeclampsia, okanye uxinzelelo lwegazi oluphezulu, lunokuba nemiphumo eyingozi yaye lusenokude lubulale xa ubani ekhulelwe.

erikiqulethe i-potassium, ekwazi ukulawula uxinzelelo lwegazi. Ikwanefiber ephezulu, enokunceda ukunciphisa umngcipheko we-preeclampsia.

Ngaba kukho Nabuphi na Ubungozi beePlum kunye neePrunes?

Nangona kungekho kakhulu iplamu yakho Ineziphumo ebezingalindelekanga ezithile.

Ilitye lezintso

erikyehlisa umchamo pH. Oku kunokwenzeka amatye ezintsoinokubangela. Ngoko ke, abantu abanembali yamatye ezintso erikkufuneka iphephe. Nangona kunjalo, uphando oluninzi luyafuneka kule nto, ngoko qhagamshelana nodokotela.

Eminye Imiphumo Enokubakho

erikEnye i-sorbitol inokubangela ukuqunjelwa. Ukuba i-fiber equlethwe kuyo ithathwa ngokugqithisileyo, inokubangela ukuqhina.

Uzigcina njani iiPlum?

erikUnokuzigcina efrijini. Ukuba ayikavuthwa, ungayigcina engxoweni yephepha kwiqondo lobushushu begumbi de ivuthwe. iiplamu Ukuba ivuthiwe ngokupheleleyo, iya kuhlala iintsuku ezi-3 ukuya kwezi-5 efrijini.

erik Uyathanda ukutya? Ngaba ungomnye wabo bajonge phambili kwixesha leplum njengam?