Izibonelelo zempilo ezili-9 zeprunes kunye nendlela yokuzisebenzisa

Umxholo

• 1. Ukulwa ukuqhina
• Mbini.Ikhusela kwisifo sentliziyo
• 3. Inceda i-cholesterol esezantsi
• 4. Ukulawula iswekile yegazi
• 5. Inceda ukunciphisa umzimba
• 6. Iphucula impilo yethambo
• 7. Uthintela umhlaza
• 8. Ikhusela kwisifo semiphunga
• 9. Uthintela i-anemia
• Itheyibhile yolwazi ngesondlo
• Iiresiphi ezinempilo
• Prune ivithamini
• Isaladi kunye neziqhamo

I-prune luhlobo lwe-plum olungenamanzi kwaye lunezondlo ezininzi eziyimfuneko ekusebenzeni kakuhle komzimba, kwaye inokuba sisicwangciso-qhinga esikhulu sokunceda ukuqhina nokulawula ukusebenza kwamathumbu kuba ityebile kakhulu kwifayibha.

Ukongeza, iiprune zinezinye izibonelelo ezinje ngokuphucula ukujikeleza kwegazi, ukunciphisa umngcipheko wesifo sentliziyo kunye nokunceda ukunciphisa ukutya, umzekelo.

I-prune ikwanceda ukukhupha umzimba emzimbeni ngenxa yokuba ine-pectin eluhlobo lwefayibha enceda ekususeni isinyithi esinobunzima njengelothe okanye i-mercury emzimbeni, enokubakho kwintlanzi okanye kwiziqhamo nemifuno ethengwe kwivenkile enkulu.

Izibonelelo eziphambili zeprunes zezi:

1. Ukulwa ukuqhina

I-prune ityebile kakhulu kwimicu e-soluble efana ne-pectin kunye ne-insoluble fibers ezinje nge-cellulose kunye ne-hemicellulose ezisebenza ngokufunxa amanzi kumzila wokugaya owenza i-gel enceda ukulawula amathumbu, ukunciphisa ukuqhina kunye nokunciphisa umngcipheko we-hemorrhoids.

Ukongeza, ii-prunes zine-sorbitol esisiyobisi sendalo esenza ukuba kube lula ukuphelisa ilindle. Jonga iindlela ezi-5 zokusebenzisa iPrune ngokuqunjelwa.

Mbini.Ikhusela kwisifo sentliziyo

I-prune inezakha mzimba ekubunjweni kwayo okunciphisa umngcipheko wezifo zentliziyo ezinje nge-myocardial infarction kunye ne-atherosclerosis.

I-Rutin kunye ne-vitamin C kwi-prunes inoxanduva lokugcina imithambo yegazi isempilweni, ivithamin K ithintela ukubalwa kwemithambo kunye ne-pectin inceda ekunciphiseni i-cholesterol ngokunciphisa ukufunxwa kwamafutha ekutyeni.

Ukongeza, ezinye izifundo zibonisa ukuba ukutya ukuthenwa ngosuku kunceda ukulawula uxinzelelo lwegazi ngokuba ne-flavonoids kunye neepolphenol ezineziphumo ezichasayo ezichasayo kunye ne-antioxidant. Funda malunga nokunye ukutya ukunciphisa uxinzelelo lwegazi.

3. Inceda i-cholesterol esezantsi

I-Pectin, ifayibha enyibilikayo ekhoyo kwi-prunes, isebenza ngokunciphisa ukufunxwa kwamanqatha asuka ekutyeni kwaye ngale ndlela iyanceda ukuthoba i-cholesterol enoxanduva lokwenziwa kwamacwecwe amanqatha kwimithambo ecekeceke kwaye ingabi bhetyebhetye kangako, ibangele i-atherosclerosis enokukhokelela ukuhlaselwa yintliziyo, ukusilela kwentliziyo kunye nokubetha.

4. Ukulawula iswekile yegazi

Imicu ye-prune esinyibilikayo, enje nge pectin, inceda ukunciphisa ukufunxeka kweswekile ekudleni ngokukhuthaza ukunciphisa amanqanaba eswekile yegazi kunye nokuphucula impendulo yomzimba kwi-insulin, enceda kuthintelo kunye nonyango lwesifo seswekile.

Ukongeza, i-sorbitol ekhoyo kwi-prunes ivumela iswekile ekutyeni ukuba ifunxwe kancinci kwaye, ke, ivumela ulawulo olungcono lweglucose yegazi.

Bukela ividiyo ukuze ufunde indlela yokulawula iswekile yegazi.

5. Inceda ukunciphisa umzimba

Iiprune zinokunceda ekunciphiseni ubunzima kuba zityebile kwiintsinga ezinciphisa ixesha lokwetyisa kwaye zonyuse imvakalelo yokugcwala emva kokutya, okunciphisa ukutya.

Iplum polyphenols inefuthe lokuchasana ne-adipogenic oko kuthetha ukuba banceda ukunciphisa ukubunjwa kwezicubu ze-adipose emzimbeni, bekhetha ukunciphisa ubunzima.

Nangona kunjalo, kubalulekile ukuba ulumke xa usebenzisa esi siqhamo ekudleni ukunciphisa umzimba njengoko ukutya izixa ezikhulu kunokuba nefuthe elichaseneyo. Ukufumana izibonelelo zeprune ekulahlekeni kwesisindo, eyona nto ilungileyo kukutya ubuninzi beeyunithi ezi-2 ngosuku. Jonga okunye ukutya oku-10 okukunceda ukunciphisa umzimba.

6. Iphucula impilo yethambo

I-Prunes ingumthombo wezakhamzimba ezifana ne-boron, i-vitamin K kunye ne-calcium, eneziphumo zokhuselo kunye noncedo ekwakheni nasekugcinweni kweeseli zamathambo, ke, ziyasebenza kuthintelo kunye nonyango lwe-osteoporosis.

Olunye uphononongo lubonisa ukuba ii-prunes zinokunciphisa umngcipheko we-osteoporosis kubafazi abanesifo sokuya exesheni, kwaye kuyacetyiswa ukuba utye ubuncinci i-1 prune ngemini ukufumana esi sibonelelo.

7. Uthintela umhlaza

Iipolyphenols ezikhoyo kwi-prunes zinezenzo zokulwa ne-antioxidant kunye ne-anti-inflammatory, ezinciphisa ukonakala kweseli kunye nokuthintela ukukhula komhlaza. Olunye uphononongo lubonisa ukuba ukuthenwa kuyanda kwaye kuphucula iintsholongwane zebacteria emathunjini kwaye ke kunciphisa umngcipheko womhlaza wamathumbu.

Fumana okunye ukutya okunceda ukukhusela umhlaza.

8. Ikhusela kwisifo semiphunga

Prune ii-antioxidants, ezinjenge polyphenols, zilwe radicals simahla ezinokubangela ukonakala kwemiphunga, ngakumbi kubantu abatshayayo. Ukongeza, iipolyphenols ziphucula impilo yemiphunga kwaye zinceda ukunciphisa umngcipheko we-pulmonary emphysema, isifo esinganyangekiyo semiphunga (COPD) kunye nomhlaza wemiphunga.

9. Uthintela i-anemia

I-prune ityebile ngentsimbi enceda ekuthinteleni nasekunyangeni i-anemia eyenzeka xa igazi lingenayo i-iron eyaneleyo ukuze kusebenze kakuhle iiseli ezibomvu zegazi. Jonga okunye ukutya oku-7 ukulwa ne-anemia.

Itheyibhile yolwazi ngesondlo

Itheyibhile elandelayo ibonisa ubume besondlo kwiigram ezili-100 zeprune.

Kubalulekile ukuba uchaze ukuba ukufumana zonke izibonelelo ezichazwe apha ngasentla, ii-prunes kufuneka zibandakanywe kukutya okusempilweni kunye nokutya okusempilweni.

Iiresiphi ezinempilo

Indlela elula yokutya esi siqhamo, inyusa inani le-fiber ekutyeni, kukubetha i-prune blender ngegranola, isiriyeli kunye neyogathi.

Enye into ekhawulezayo, ekulula ukuyilungisa kunye neendlela zokupheka zesondlo zezi:

Prune ivithamini

Izithako

• Ubisi lwenkomo olubandayo olungama-400 ml okanye olunye ubisi;

• Iibhanana ezi-2 ezigcinwe emkhenkceni zinqunqwe zangamaqhekeza;

• Izihlahla ezi-2;

• 1 icephe 100% cocoa;

• 1 icephe lebhotolo yamandongomane.

Imowudi yokulungiselela

Hlamba iiplums kakuhle, sika phakathi uze ususe imingxunya. Beka zonke izithako kwi-blender uze ubethe. Khonza ngokukhawuleza.

Isaladi kunye neziqhamo

Izithako

• 1/3 yeletisi;

• 200 g yesipinatshi;

• 1 isanqante;

• Izihlahla ezi-3;

• I-90-100 g yetshizi enqunywe kwiityhubhu;

• I-90-100 g yentsimbi yedayi;

• 1 idrive yeoyile yomnquma;

• Ityuwa ukunambitha.

Imowudi yokulungiselela

Hlamba ilethisi, isipinatshi, iminqathe kunye neziqhamo zeprimon. Sika ilettuce ibe yimicu emva koko uyicande ngesiqingatha. Chuba iminqathe kunye ne grate. Sika ii-prunes kwaye ususe imingxunya. Yongeza izithako kunye nexesha kunye ne-drizzle yeoli yeoli kunye netyuwa ukunambitha.