IziBonelelo zezeMpilo zePrune awuzange ubone ukuba ziza

Umxholo

• Yintoni IPrune?
• Prune Inyaniso ngeZondlo
• IziBonelelo zezeMpilo zePrune
• Ukuphelisa ukuqhina
• Ngamana unganciphisa umngcipheko womhlaza weColon
• Inceda ukuLawulwa kobunzima kunye neLahleko
• Ixhasa impilo yeT Bone
• Ukukhuthaza impilo yentliziyo
• Ubungozi obunokubakho bePrune
• Indlela yokuthenga kunye nokutya iziqwengana
• Uphengululo lwe

I-TBH, iziqwenga azikho mhle ncam. Zishwabene, zine squishy, ​​kwaye zihlala zinxulunyaniswa nokuqunjelwa, kodwa kwindawo yesondlo, iziqwenga zezona zinto zibalaseleyo. Ngaphambili, funda malunga nezibonelelo zezempilo zeprunes, kunye neendlela ezimnandi zokutya iiprem ekhaya.

Yintoni IPrune?

Iiprunes ziiplums ezomisiweyo, iziqhamo zelitye ezinxulumene necherries, iipesika, i-nectarines, kunye neapilkosi. Kwaye ngelixa zonke ii-prunes zineeplamu ezingenamanzi, ayizizo zonke ii-plums ezintsha ezinokuba zi-prunes. Ngokutsho kwijenali Izondlo, iziqwenga ziifom ezomileyo zohlobo oluthile lweplam ebizwa IPrunus yekhaya L. cv d'Agen, okanye iplamu yaseYurophu. Olu hlobo lweplam luneswekile eninzi ngokwendalo, evumela ukuba isiqhamo some (umngxuma kunye nazo zonke) ngaphandle kokuvundisa.

Prune Inyaniso ngeZondlo

I-prune ethobekileyo isenokungabonakali ngathi ininzi, kodwa ipakisha i-punch yesondlo. Iiprune zigcwele ifayibha kunye neevithamini A, C, kunye no-K, kunye necocktail yezimbiwa, kubandakanya i-calcium, i-zinc, i-magnesium kunye ne-potassium. Unyango oluNcedisayo lweBMC kunye neTherapies. "Nangona iibhanana zihlala zibamba indawo ebonakalayo njengesiqhamo esiphezulu se-potassium, i-1/3 indebe ye-prunes inomxholo ofanayo we-potassium njengebhanana ephakathi," kusho uJamie Miller, i-dietitian ebhalisiweyo kwi-Village Health Clubs & Spas e-Arizona. I-Potassium ibalulekile kuluhlu olubanzi lwemisebenzi emzimbeni ukusuka ekuhambeni kwegazi ukuya kwi-contraction yemisipha, utsho.

Iiprunes zikwacebile kwii-antioxidants. (Ukuhlaziya ngokukhawuleza: ii-Antioxidants zithintela ukonakala kweseli kunye nokudumba ngokususa ii-radicals zasimahla, ezikhusela izicwili zomzimba ngokuchasene noxinzelelo lwe-oxidative, utshilo uMiller.) Wongeza ukuba izihluma zikhulu kakhulu kwii-anthocyanins, i-antioxidant kunye nesityalo sombala esinika i-plums umbala wabo obomvu-bumfusa. umbala.

Nantsi iprofayili yesondlo sokunikezelwa kweziqhamo ezintlanu, ngokutsho kweSebe lezoLimo laseMelika (USDA):

• 96 iikhalori
• 1 gram protein
• 1 gram amanqatha
• 26 grams zecarbohydrate
• Iigrama ezi-3 zefayibha
• 15 grams zeswekile

IziBonelelo zezeMpilo zePrune

Ukuphelisa ukuqhina

Njengokutya okune-fiber ephezulu, ii-prunes zaziwa ngokubanzi ngefuthe lokuthambisa. U-Erin Kenney, M.S., R.D., L.D.N., H.C.P, umsunguli we Nutrition Rewired. Ifayibha yonyusa ubunzima besitulo sakho ngokufunxa amanzi. Iziphumo zi-bulkier kunye ne-stool ethambileyo, ekulula ukuyidlula. Ngapha koko, isifundo sika-2019 esipapashwe kwi Isondlo sezonyango ifumanise ukuba ii-prunes zibalasele ekwandiseni ubunzima bestool kunye nokuhamba rhoqo kwabantu abanezinto ezingaqhelekanga zokuhamba kwamathumbu.

Kodwa ifayibha ayisebenzi yodwa. Iiprunes zikwindawo ephezulu ye-sorbitol kunye ne-chlorogenic acid, enokuthi inyuse ukubanda kwesitulo, ucacisa uKenney. I-Sorbitol isiselo esinxilisayo esifumaneka ngokwemvelo kwiiplums kunye ne-prunes, ngelixa i-chlorogenic acid iyi-phenolic acid, uhlobo lwesityalo esimbaxa. Zombini izinto zithambisa isitulo, ngokwe Isondlo sezonyango, Ukuqhubekeka ngokunciphisa iihaha zokuqunjelwa.

Ngamana unganciphisa umngcipheko womhlaza weColon

Izibonelelo zeprune zempilo yokugaya ayimisi ngokuqunjelwa. I-anthocyanins kwi-prunes inokunciphisa umngcipheko womhlaza wekolon (aka cancer). Ngokwenqaku lika-2018 kwi Ijenali yeAmerican College yeZondlo, i-antioxidant effect ye-anthocyanins ilwa noxinzelelo lwe-oxidative, imeko ye-biological evumela ukuba iiseli zomhlaza zikhule kwaye zisasazeke. I-Anthocyanins ikwaphazamisa ukwahlula iiseli zomhlaza wekolon ngelixa iqala i-apoptosis, okanye ukufa kweseli. Ngaphezu koko, iiprunes zine-manganese kunye nobhedu, ezineempawu ze-antioxidant kwaye zikhusela ngakumbi iiseli ezinempilo emonakalweni, ngokutsho kukaLeslie Bonci, M.P.H., R.D., C.S.S.D., L.D.N., isithethi seBhodi yaseCalifornia Prune.

Inceda ukuLawulwa kobunzima kunye neLahleko

Isiqhamo esomileyo ngokuqhelekileyo asikhuthazwa ukuba sinciphise okanye silawule ngenxa yokuba siphezulu kwiikhalori, ngokutsho kukaKenney. (Bona: Ngaba iziqhamo ezomileyo zisempilweni?) Okwangoku, bukhona ubungqina bokuba ifayibha kwi-prunes inokukunceda ukulawula ubunzima ngokwandisa ukuzala, njengoko kubonisiwe kuphando olupapashwe kwiphephancwadi. Ukutya. Uphando kwi Ijenali yeZondlo kunye neMetabolism ikwaxela ukuba ifayibha icinezela umdla wokutya ngokunciphisa ihomoni yendlala ighrelin. Ngokusisiseko, iiprunes zinokukunceda uzive ugcwele ixesha elide phakathi kokutya, uzenze zibe kokona kutya kulungileyo ukuthintela i-hanger, utshilo uBonci.

Ixhasa impilo yeT Bone

Iiprune ziqulathe ivithamin K kunye ne-boron, zimbini izondlo ezibalulekileyo kwimpilo yethambo, utsho uMiller. "U-Vitamin K udlala indima ebalulekileyo ekwenziweni kwe-osteocalcin, iprotein enceda i-calcium ukubopha amathambo," utshilo. Ngeli xesha, i-boron yonyusa i-bioavailability ye-vitamin D, isondlo esiyimfuneko ekufunxeni kwe-vitamin K, ngokutsho kwenqaku elipapashwe Unyango oluHlanganisayo. I-potassium kwi-prunes inika isandla, nayo. I-Potassium inokunciphisa ukulahleka kwethambo [ngokunciphisa] i-acids ekhupha amathambo emzimbeni wakho," kusho uMegan Byrd, RD, umseki we-Oregon Dietitian. (Ezi asidi zinxulunyaniswa nokutya okunotyebileyo kwiprotein yezilwanyana kunye nokunyusa ukuphuma kwecalcium kumchamo, ngokwejenali Ukuziqhelanisa ne-Endocrine.) Ekugqibeleni, ivithamin K, i<em>boron ne<em>potassium ekwiiprunes zonke zinceda i<em>calcium ekukhuseleni amathambo akho.

Oko kwathiwa, kwisifundo esincinci se-2019, ii-prunes zinciphise ukubuyiselwa kwethambo (aka ukonakala kwethambo) kwabasetyhini abasempilweni emva kokuya esikhathini. Oku kuyaphawuleka kuba ukubuyiswa kwethambo ngokwendalo kuyanda ngokobudala, ukwandisa umngcipheko we-osteoporosis kunye nokwaphuka, ngokuka Iingxelo zangoku ze-Osteoporosis. Uphononongo luka-2016 lufumene iziphumo ezifanayo kwabasetyhini abadala asele bene-osteoporosis, ebonisa ukuba akukaze kube mva kakhulu ukuvuna izibonelelo zempilo yamathambo e-prunes.

Ukukhuthaza impilo yentliziyo

Uxinzelelo lwegazi oluphezulu kunye ne-cholesterol ephezulu yegazi zizinto ezimbini zomngcipheko ophambili wesifo sentliziyo, ngokweZiko loLawulo lwezifo. Kwaye njengoko kuvela, izondlo kwiprunes zinokunceda ukulawula zombini. Ngokubhekisele kuxinzelelo lwegazi, i-potassium kwiziqhamo ezinje nge-prunes inokunceda ukugcina uxinzelelo lwegazi kuluhlu olusempilweni ngokunciphisa uxinzelelo kunye noxinzelelo kwiindonga zemithambo, uyachaza u-Byrd. Ngokufanayo, ii-anthocyanins ezifumaneka kwiiprunes ziphumza imithambo kunye noxinzelelo oluphezulu lwegazi, ngokutsho kwejenali. Izondlo.

Ngokubhekiselele kwi-cholesterol ephezulu yegazi, i-fiber kunye ne-anthocyanins kwi-prunes zinomqolo wakho. "Ifayibha enyibilikayo ibopha amasuntswana e-cholesterol [emathunjini akho] kwaye ayithintele ekungeneni kwegazi lakho," kwabelana uMiller. Emva koko icholesterol iwushiya umzimba wakho ngamalindle. Ifayibha ikwathoba i-LDL cholesterol, okanye "embi" ye-cholesterol, yongeza u-Byrd. Okwangoku, ii-anthocyanins zonyusa i-cholesterol ye-HDL ("elungileyo" cholesterol) ngelixa ikhusela iiseli zentliziyo kuxinzelelo lwe-oxidative, ngokutsho nakwinqaku elipapashwe kwiphephancwadi. Iseli yeprotheyini.

Ubungozi obunokubakho bePrune

Nangona ii-prunes zisempilweni kakhulu, kunokwenzeka ukuba uzenze ngaphezulu kwazo. Ukutya iiprunes ezininzi kunokubangela igesi, ukuqunjelwa, kunye norhudo ngenxa yesiphumo sazo sokuthomalalisa, ngokukaKenney. UMiller uncoma ukuqala nge-1 ukuya kwi-2 prunes ngosuku kwaye uqaphele indlela umzimba wakho ovakalelwa ngayo ngaphambi kokuba wongeze ngakumbi kwisidlo sakho. (Bona: Kwenzeka ntoni ukuba utye kakhulu iFayibha?)

Ukutya iiprune ngokutya kunokwenza iswekile egazini lakho, ke kubalulekile ukuba unciphise ukutya kwakho kwemihla ngemihla ukuba une-insulin okanye isifo seswekile, wongeza uMiller. Ungaphinda ufune ukutsiba kwiiprunes ukuba awuhambisani ne-birch pollen - i-allergen ehambelana nokutya okubandakanya i-plums, i-cherries, kunye ne-almonds - ngokutsho kwe-American College of Allergy, Asthma & Immunology.

Indlela yokuthenga kunye nokutya iziqwengana

Kwivenkile yokutya, ii-prunes (ezinemigodi okanye ezingenayo) ziyathengiswa kwicandelo leziqhamo elomisiweyo. Kuxhomekeka kuhlobo lwentengiso, banokubhalwa njenge "prunes" kunye / okanye "i-plums eyomileyo." Ungaphinda uthenge iiprunes ezinkonkxiweyo, ngamanye amaxesha zibizwa ngokuba ziiprunes ezityiweyo, kwijusi okanye emanzini. Kukwakho prune jam, ibhotolo, concentrate, kunye nejusi, okt Sunsweet Prune Juice (Thenga It, $32 for 6 iibhotile, amazon.com). Ukuba unethamsanqa, unokufumana umgubo othenwe (ex: Sunsweet Naturals Suprafiber, Buy It, $ 20, walmart.com), edla ngokusetyenziselwa ukubhaka, ukuxuba imixube, kunye nokwenza isinongo, ngokweCalifornia Prune Board.

Xa uthengela iiprayina ezomisiweyo, “jonga uluhlu lwezithako uze ukhethe iiprunes ezingenayo iswekile eyongeziweyo, izithako ezenziweyo, okanye izithinteli,” ucebisa uKenney. "Ngokufanelekileyo, ileyibhile kufuneka ibe neeprimon kwaye akukho enye into." Zama: Ukutya ukuze uphile iziQinisekiso eziPhuliweyo ze-Organic (Thenga yona, i-13 yeedola kwii-ounces ezisi-8, amazon.com). Ezinye iifom ze-prunes, njengejam kunye nejusi, zihlala zinezimuncumuncu ezongezelelweyo kunye nezigcini - ke jonga imveliso enezithako ezongezelelweyo ezincinci.

Ngokwazo, iiprunes zenza i-snack eqinileyo ye-grab-n-go, kodwa ukuba ungathanda ukufumana ubuchule obuninzi, khangela ezi ndlela zimnandi zokutya iiprunes:

Kwiibhola zamandla. Kwiprosesa yokutya, yongeza i-prunes eyi-1 yekomityi, i-1/3 yekomityi yebhotela, i-1/4 yekomityi yeprotheyini engumgubo, kunye ne-2 tablespoons ye-cocoa powder. Yongeza amanzi, i-1/2 isipuni ngexesha, de umxube unamathele kwaye izithako zidibaniswe. Qengqeleka kwiibhola zamandla, ugcine kwifriji, kwaye utye njenge-snack yangaphambi kokuzilolonga-okanye xa izinyo lakho elimnandi lisebenza!

Kumxube womzila. Yonyusa umzila wakho ngokudibanisa iziqwenga, ucebisa u-Byrd. Ungabaphosa kwakhona ngegranola eyenziwe ekhaya okanye nge-oatmeal.

Kwismoothie. Iiprunes zilungile ngokwendalo ukuze wenze i-smoothies ibe ntle, utsho uMiller. Zama ibhotolo yakhe yamandongomane kunye ne-jelly-ephefumlelwe yiprotein eshukumayo ngokudibanisa iiprunes ezimbini, ikomityi e-1 yamaqunube akhenkcezisiweyo, isipinatshi esigcwele izandla, iproteni e-1 yomgubo, icephe eli-1 le nut, ikomityi e-1 yobisi, kunye nomkhenkce. I-smoothies ekruqulayo, ayisekho.

Kwiisaladi. Yongeza ii-prune ezinqunqiweyo kwiisaladi ukuze ubambe ubumnandi kunye nokuhlafuna, ucebisa uBonci. Zisebenzise kwiisaladi ezibiza imihla okanye iirasentyisi. Iisaladi ezine-feta, ii-almonds, kunye nemifuno enamagqabi amnyama zihlala zisebenza kakuhle ngeeprimon.Cinga: le quinoa pilaf enesipinatshi, i-feta, kunye nesaladi yealmond.

Njengebhotolo yebhotolo. Nangona ungathenga ibhotolo yeprune kwiivenkile- okt uSimon Fischer Lekvar Prune Butter (Yithenge, $ 24 yeengqayi ezi-3, amazon.com) -kulula kakhulu ukuyenza ekhaya. Imimmer prunes kunye namanzi kangangemizuzu eli-15, emva koko udibanise nokukhupha i-vanilla, idatshi yetyuwa, kunye neswekile emdaka (ukuba ungathanda) de ibe mpuluswa.

Kwimpahla ezibhakiweyo. Nika iimpahla zakho ezibhakiweyo uhlaziyo olumnandi ngokongeza ii-prunes ezinqunqiweyo. Baza kongeza idosi emnandi yokupheka kwiiresiphi ezinje ngesonka sebanana, i-oatmeal cookies kunye ne-zucchini muffins.

Kwizitya eziphambili. Iziqhamo ezomileyo ezinje nge prunes zilungele ukongeza ubunzulu kunye nencasa kwizitya zenyama ezinentliziyo. Zama ukongeza iiprunes ezinqunqiweyo kwisityu segusha okanye iresiphi yakho yesidlo sangokuhlwa senkukhu.

Uphengululo lwe