Izinzuzo, Ukulimaza kanye Nenani Lokudla Okunomsoco lamaPlum kanye namaPrunes

ErikKuyisithelo esinomsoco futhi esiwusizo ngokwedlulele. Iqukethe amavithamini namaminerali amaningi, kanye ne-fiber kanye nama-antioxidants angasiza ekunciphiseni ingozi yezifo ezingapheli.

Erikingadliwa isanda noma yomisiwe. Ama-plums nama-prunes Zombili zisebenza ngempumelelo ekuthuthukiseni izimo zezempilo ezihlukahlukene, okuhlanganisa ukuqunjelwa kanye ne-osteoporosis.

esihlokweni "mangaki ama-calories ku-plum", "ziyini izinzuzo zeplamu", "ingabe ama-plums asebenza amathumbu", "iyini inani levithamini leplamu" imibuzo izophendulwa.

Ivelu Yokudla Okunempilo yamaPlum kanye namaPrunes

Ama-plums nama-prunesziphezulu ngemisoco. Iqukethe amavithamini namaminerali angaphezu kwe-15, kanye ne-fiber kanye nama-antioxidants.

Inani Lokudla Okunomsoco lamaPlamu

ama-calories ku-plum Iphansi kodwa iqukethe inani elikhulu lamavithamini namaminerali. Iplamu iqukethe imisoco elandelayo:

Amakhalori: 30

Ama-carbohydrate: 8 g

I-fiber: 1 amagremu

Ushukela: 7 amagremu 

I-Vitamin A: 5% we-RDI

I-Vitamin C: 10% we-RDI

I-Vitamin K: 5% we-RDI

I-Potassium: 3% we-RDI

Ithusi: 2% we-RDI 

IManganese: 2% we-RDI

Ngaphezu kwalokho erikamavithamini B amancane i-phosphorus kanye ne-magnesium.

Prunes Nutritional Value

ama-calories ku-prunes iplamu entshaephakeme kune-. Okuqukethwe okunomsoco okungama-28 amagremu ama-prunes kungokulandelayo:

Amakhalori: 67

Ama-carbohydrate: 18 g

I-fiber: 2 amagremu

Ushukela: 11 amagremu

I-Vitamin A: 4% we-RDI

I-Vitamin K: 21% we-RDI

I-Vitamin B2: 3% we-RDI

I-Vitamin B3: 3% we-RDI

I-Vitamin B6: 3% we-RDI

I-Potassium: 6% we-RDI

Ithusi: 4% we-RDI

IManganese: 4% we-RDI

I-Magnesium: 3% we-RDI

I-Phosphorus: 2% ye-RDI

Ngokuvamile, ama-plums amasha futhi omisiwe Okuqukethwe kwamavithamini namaminerali kuhluke kancane. Ama-prunes aqukethe u-vitamin K amaningi kunama-plums amasha futhi aphakeme kancane kumavithamini B namaminerali.

Ngaphezu kwalokho, ama-calories ku-prunes, okuqukethwe kwe-fiber nama-carbohydrate kuphakeme kune-plums entsha.

Ama-plums nama-prunes Ine-antioxidant, anti-inflammatory futhi ithuthukisa inkumbulo. Iqukethe ama-phenols, ikakhulukazi ama-anthocyanins, angama-antioxidants.

ukudla ama-plumsIthuthukisa amandla okuqonda, ibalulekile empilweni yamathambo nokusebenza kwenhliziyo. Futhi inenkomba ephansi ye-glycemic, ngakho-ke udle iplamuakubangeli ukwenyuka kwamazinga kashukela egazini.

Izinhlobo ezahlukene ezitshalwe kusukela ngoMeyi kuya ku-Okthoba izinhlobo ze-plum iyatholakala. 

Izinzuzo Zokudla Ama-Plums kanye namaPlum Omisiwe

Ijusi ye-Prune ne-prune ilungele ukuqunjelwa

I-plum nejusi yeplamuKuyaziwa ukuthi iyasebenza ekudambiseni ukuqunjelwa. Lokhu kungenxa yokuthi iplamu elomisiweInokuqukethwe okuphezulu kwe-fiber. A iplamu elomisiwe Inikeza i-1 gram ye-fiber.

i-fiber ku-plums I-fiber eningi engancibiliki, okusho ukuthi ayihlangani namanzi. Ngakho-ke, idlala indima ekuvimbeleni ukuqunjelwa futhi isheshise ukudlula kukadoti ohlelweni lokugaya ukudla.

Ayrıca, iplamu kanye nejusi ye-pruneIqukethe i-sorbitol, utshwala obushukela obunemiphumela yemvelo ye-laxative. Erik uhlobo lwefiber evame ukusetshenziselwa ukwelapha ukuqunjelwa, ukuqeda ukuqunjelwa umabhebhana Kuye kwabikwa ukuthi iyasebenza kakhulu kunama-laxative amaningi afana

Kwesinye isifundo, amagremu angu-50 ngosuku amasonto amathathu. erik Abantu abadle i-psyllium babike ukungaguquguquki okungcono kwezihlalo kanye nemvamisa uma kuqhathaniswa neqembu elidle i-psyllium.

Icebile kuma-antioxidants

Ama-plums nama-prunesInothile ngama-antioxidants, anenzuzo ekwehliseni ukuvuvukala nokuvikela amaseli ekonakalisweni ngama-radicals mahhala.

Iphezulu kakhulu ku-polyphenol Antioxidants, engathinta kahle impilo yamathambo futhi isize ukunciphisa ingozi yesifo senhliziyo nesifo sikashukela.

Olunye ucwaningo iplamu yakhowabonisa ukuthi inani le-polyphenol Antioxidants liqukethe kabili kunezinye izithelo ezifana ne-nectarine namapentshisi.

Izifundo eziningi zaselabhorethri nezilwane, erikWathola ukuthi ama-polyphenol omsedari anemiphumela enamandla yokulwa nokuvuvukala kanye nekhono lokuvimbela ukulimala kwamaseli ngokuvamile abangela izifo.

Ucwaningo lweshubhu lokuhlola lwathola ukuthi ama-polyphenols angamarectal anciphisa kakhulu izimpawu zokuvuvukala okuhambisana nesifo samalunga nesifo samaphaphu.

I-Anthocyanins, uhlobo lwe-polyphenol, ama-plums nama-prunesama-antioxidants asebenzayo kakhulu Zinemiphumela yezempilo enamandla, okuhlanganisa nokunciphisa ingozi yesifo senhliziyo nomdlavuza.

Isiza ukwehlisa ushukela

Erik Inezici ezingasiza ukulawula ushukela wegazi. Nakuba inama-carbohydrate amaningi, erik Ngemva kokudla, akukho ukwanda okuphawulekayo kwamazinga kashukela egazini.

Lokhu kungenxa yamandla ayo okuphakamisa amazinga e-adiponectin, edlala indima ekulawuleni ushukela wegazi.

Ngaphezu kwalokho, i-fiber ku-plumunesibopho semiphumela yawo kushukela wegazi. I-fiber yehlisa izinga umzimba omunca ngalo ama-carbohydrate ngemva kokudla, okuvumela ukuthi ushukela wegazi unyuke kancane kancane kunokuba uvele ngokuzumayo.

Ama-plums nama-prunes Ukudla izithelo ezinjengalezi kwehlisa amathuba okuba nesifo sikashukela sohlobo 2. Nokho, qaphela ubukhulu bezingxenye. ngoba ama-calories ku-prunes okusezingeni eliphezulu futhi esihlwabusayo ngokwanele ukuba adle kakhulu.

Igcina impilo yamathambo

Erik impilo yamathamboewusizo ekongiweni. Ezinye izifundo prune ukusetshenziswai-ni ithi inciphisa ingozi yezimo zamathambo eziwohlokayo ezifana ne-osteoporosis ne-osteopenia, ebonakala ngokuncipha kwamathambo.

I-Plum ingase ibe namandla okuvimbela ukulahleka kwamathambo kanye nokubuyisela emuva ukulahleka kwamathambo kwangaphambilini.

iplamu yakho Le miphumela emihle empilweni yamathambo kucatshangwa ukuthi ingenxa yokuqukethwe kwayo kwe-antioxidant kanye nekhono lokunciphisa ukuvuvukala.

Ngaphezu kwalokho, ucwaningo erik Ucwaningo luveza ukuthi ukusetshenziswa kwalezi zidakamizwa kungase kwenyuse amazinga amahomoni athile ahilelekile ekwakhiweni kwamathambo.

Erik Futhi iqukethe amavithamini namaminerali amaningana anemiphumela yokuvikela amathambo, njenge-vitamin K, i-phosphorus, i-magnesium, ne-potassium.

Ivikela impilo yenhliziyo

Ama-plums nama-prunes Ukuwusebenzisa njalo kunomphumela ovikelayo empilweni yenhliziyo.

Kuye kwafundelwa amandla ayo okwehlisa umfutho wegazi ophakeme kanye namazinga e-cholesterol, okuyizici ezinkulu ezibeka engcupheni yesifo senhliziyo.

Kokunye ukuhlola, abantu ababedla ama-plums amathathu noma ayisithupha ekuseni njalo amasonto angu-XNUMX baqhathaniswa nalabo abaphuza ingilazi eyodwa yamanzi belambile.

Erik Labo abaphuza amanzi babenezinga eliphansi lomfutho wegazi, i-cholesterol ephelele, kanye namazinga e-cholesterol "embi" ye-LDL kuneqembu eliphuza amanzi.

Olunye ucwaningo lwathola ukuthi amadoda ane-cholesterol ephezulu ayenamazinga aphansi e-LDL cholesterol ngemva kokudla ama-plums angu-12 nsuku zonke amasonto ayisishiyagalombili. Ucwaningo lwezilwane oluhlukahlukene luveze imiphumela efanayo.

Ama-plums nama-prunes Imiphumela yayo enenzuzo ngokumelene nesifo senhliziyo kungenzeka ngenxa ye-fiber ephezulu, i-potassium ne-antioxidant.

Ingasiza ekuvimbeleni umdlavuza

isifundo, iplamu elomisiweUthole ukuthi i-fiber nama-polyphenols kokukodwa kungasiza ekuguquleni izici eziyingozi zomdlavuza we-colorectal.

Kwezinye izivivinyo zaselabhorethri, ama-plum extracts yakwazi ukubulala ngisho namangqamuzana omdlavuza webele anonya kakhulu. Okuthakazelisa nakakhulu, amaseli aphilile avamile ahlala engathinteki. 

Lo mphumela erikOkuwukuphela kwayo kwakuboshelwe kuma-compounds amabili - i-chlorogenic ne-neochlorogenic acid. Nakuba lawa ma-acids evame kakhulu ezithelweni, erikzisezingeni eliphezulu ngokumangalisayo.

Ivikela impilo yengqondo

Izifundo, eriketholakala ku ama-polyphenolsLezi zifundo zibonisa ukuthi kungathuthukisa ukusebenza kwengqondo futhi kunciphise amazinga e-cholesterol ebuchosheni. Lokhu kusho futhi ingozi encishisiwe yezifo ze-neurodeergenerative.

Ezifundweni zamagundane, prune juice ukusetshenziswa kubonakale kuphumelela ekwehliseni ukushoda kwengqondo okuhambisana nokuguga.

ErikI-chlorogenic acid ku-turmeric (kanye ne-prunes) ingasiza ekunciphiseni ukukhathazeka.

Kuqinisa amasosha omzimba

Ucwaningo ngezinkukhu, iplamu yakho yabonisa ukuthi ingaba nezakhiwo ezithuthukisa ukuzivikela komzimba. Erik izinkukhu eziwudlayo zabonisa ukululama okukhulu esifweni esiyisinanakazana.

Imiphumela efanayo ayikabonwa kubantu, futhi ucwaningo lusaqhubeka.

Izinzuzo Zokudla Amapulangwe Ngesikhathi Sokukhulelwa

Ilawula ukuzuza kwesisindo

Erik Ngenxa yokuthi i-calories ephansi, ukudla lesi sithelo ngesikhathi sokukhulelwa kuphumelela ngaphandle kokulawula ukuzuza kwesisindo.

Ivimbela ukuzalwa ngaphambi kwesikhathi

Erikiqukethe inani elihle le-magnesium. magnesium Okukuyo kungaphumuza imisipha. Lokhu kungasiza ekuvimbeleni ukufinyela ngaphambi kwesikhathi kanye nezinhlungu zokubeletha.

Ivumela ukumuncwa kwe-iron

Inhliziyo impompa igazi elengeziwe ngesikhathi sokukhulelwa ukuze ihlangabezane nezidingo zomntwana okhulayo, okungadala i-anemia. Amaplamu aqukethe uvithamini C, obalulekile ekumunceni kangcono okusansimbi.

Ivimbela ukuqunjelwa kanye nama-hemorrhoids

Ngesikhathi sokukhulelwa, ama-hormone engeziwe kanye nesibeletho esikhulayo singadala umonakalo ohlelweni lukamama lokugaya ukudla futhi amenze avilaphe kakhulu.

Ngakho-ke, ukuqunjelwa, ukuqunjelwa kanye hemorrhoids izinkinga ezinjalo zivamile. ErikIgcwele i-fiber esiza ukwenza kube lula ukuhamba kwamathumbu.

Ithuthukisa impilo yamathambo

Ukukhulelwa kungalimaza amathambo kamama ngoba ingane engakazalwa idinga umthombo onempilo we-calcium ukuze kuthuthukiswe ukwakheka kwamathambo ayo.

ErikInothile nge-calcium, uvithamini D, novithamini K, ogcina amathambo enempilo.

Ilawula umfutho wegazi

I-Preeclampsia, noma umfutho wegazi ophakeme, ingaba nemiphumela elimazayo futhi ingabulala ngisho nalapho ukhulelwe.

Erikiqukethe i-potassium, engalawula umfutho wegazi. Futhi inokuqukethwe okuphezulu kwe-fiber, engasiza ukunciphisa ingozi ye-preeclampsia.

Ingabe Kukhona Ukulimala Kwe-Plums namaPrunes?

Nakuba kungekuningi iplamu yakho Inemiphumela engemihle emibi.

Itshe lezinso

Erikyehlisa umchamo pH. Lokhu kungenzeka amatshe ezinsokungase kubangele. Ngakho-ke, abantu abanomlando wezinso zezinso erikkufanele igweme. Nokho, ucwaningo olwengeziwe luyadingeka kulokhu, ngakho thintana nodokotela.

Eminye Imithelela Engaba Khona

ErikEnye i-sorbitol ingabangela ukuqunjelwa. Uma i-fiber equkethe ithathwa ngokweqile, ingabangela nokuqunjelwa.

Ungawagcina kanjani amaPlum?

ErikUngawagcina esiqandisini. Uma ingakavuthwa, ungayigcina esikhwameni sephepha ekamelweni lokushisa ize ivuthiwe. ama-plums Uma isivuthwe ngokugcwele, izohlala izinsuku ezi-3 kuya kwezi-5 esiqandisini.

Erik Uyathanda ukudla? Ingabe ungomunye walabo abalangazelela isizini plum njengami?