Izibonelelo eziPhezulu zezeMpilo zePrune kunye neJusi Prune

Umxholo

• 1. Inceda ukwetyisa
• 2. Ulawula umnqweno
• 3. Iphezulu kwi-potassium
• 4. Ziphezulu iivithamini
• 5. Ukubonelela ngomthombo olungileyo wentsimbi
• 6. Wakha amathambo nezihlunu
• 7. Kunciphisa amanqanaba e-cholesterol
• 8. Yehlisa uxinzelelo lwegazi
• 9. Inceda ukunciphisa ukutya
• 10. Khusela ngokuchasene ne-emphysema
• 11. Ukunciphisa umngcipheko womhlaza wekolon
• Iziphumo ezinokubakho ebezingalindelekanga zepremon kunye nejusi yeplune
• Ukucaphuka kokugaya ukutya
• Ukutyeba kwakho
• Impembelelo kwiimeko ezithile zempilo
• Ezinye iziphumo ebezingalindelekanga ezinokubakho kunye nokulumkisa
• Ukongeza iiprimon kwisidlo sakho

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ushwankathelo

Ukuhlala unamanzi yindlela entle yokukhusela amalungu akho, kwaye ikwayenye yeemfihlo kulusu olusempilweni.

Ukusela iiglasi zamanzi ezisibhozo ezicetyiswayo ngemini kulungile kule nto. Kodwa enye indlela yokongeza incasa eyongezelelekileyo kunye nezondlo kusuku lwakho kukubandakanya isiselo esine-prune kwisidlo sakho.

Thenga i-prune juice kwi-intanethi.

Ijusi yePurune yenziwa ngeplam eyomisiweyo, okanye iiprunes, ezinezakha mzimba ezininzi ezinokuba negalelo kwimpilo entle. I-Prunes ingumthombo olungileyo wamandla, kwaye ayibangeli ukunyuka okukhawulezayo kwinqanaba leswekile yegazi.

Iiprune zinomxholo ophezulu weswekile, ovumela ukuba zome ngaphandle kokuvumba. Zikwindawo ephezulu yefayibha, enokukunceda ulawule amathumbu kunye nesinyi sakho.

Nazi izibonelelo ezili-11 eziphezulu zezempilo zeprune kunye nejusi yeplune.

1. Inceda ukwetyisa

I-Prunes iphezulu kwifayibha, enceda ekuthinteleni ii-hemorrhoids eziziswa kukuqhinwa. Ukuqhinwa okungapheliyo yingxaki eqhelekileyo kubantu abadala kwaye kunokuba yingxaki ebuhlungu kwiintsana. Prune ijusi isebenza njengombulelo we-laxative kumxholo wayo ophezulu we-sorbitol. Buza ugqirha wakho ukuba kulungile kuwe okanye kumntwana wakho.

Ubungakanani bokusebenza kweeprimon zinee-4 gram zetayitile yokutya, kwaye ikomityhi ye-1/2 iqulethe i-6.2 gram.

"" Icebisa ukuba abasetyhini abaneminyaka engama-30 nangaphantsi bafumane iigram ezingama-28 zentsinga suku ngalunye, kwaye amadoda akweli qela linye afumana iigrama ezingama-34. Abasetyhini kunye namadoda aphakathi kweminyaka engama-31 ukuya kwengama-50 ubudala kufuneka bajonge i-25 g kunye ne-30 g yefayibha, ngokwahlukeneyo. Ukuthathwa kwefayibha ekucetyiswayo kwabasetyhini nakumadoda ngaphezulu kwama-51 kusekho ngaphantsi, kwi-22 g kunye nama-28 g ngokwahlukeneyo.

Ngelixa i-prune ijusi ingaqulathi inani elifanayo le-fiber eluncedo njengesiqhamo sonke, isagcina ifayibha kunye neevithamini kunye neeminerals ezininzi ezibonelelwa sisiqhamo sonke.

2. Ulawula umnqweno

I-bladder engasebenziyo inokungonwabisi ukujongana nayo, kodwa ukongeza ifayibha kwisidlo sakho kunokunceda. Ngelixa isinyi esingaphezulu kokusebenza kunokubangelwa zizinto ezininzi, ngamanye amaxesha ukuqhina kungonyusa ukuphindaphindeka komchamo.

Ukukunceda ukulawula amathumbu akho, iCleveland Clinic icebisa ukuba wandise ifayibha yakho ngokuthatha amacephe ama-2 alo mxube rhoqo kusasa:

• Ikomityi ye-3/4 indebe yeplune
• 1 indebe yeapilesauce
• 1 indebe engaphunyezwanga ingqolowa yengqolowa

3. Iphezulu kwi-potassium

I-Prunes ingumthombo olungileyo we potassium, i-electrolyte encedisa kwimisebenzi eyahlukeneyo yomzimba. Le minerali inceda ekucoleni ukutya, kwisingqi sentliziyo, kwiimpembelelo zemithambo-luvo, nakwimisipha, kunye noxinzelelo lwegazi.

Kuba umzimba awuvelisi ngokwendalo i-potassium, ukusebenzisa iiprimon okanye ijusi ye-prune kunokukunceda uphephe ukusilela. Lumka ngokufumana okuninzi!

Inxalenye ye-1/2-yekomityi yepremon ine potassium. Oku kubala phantse iipesenti ezili-14 zemali yakho ecetyiswayo yemihla ngemihla. Uninzi lwabantu abadala kufuneka badle malunga ne-4,700 mg ye-potassium ngosuku.

4. Ziphezulu iivithamini

Iiprune aziphezulu kakhulu kwi-potassium - zikwanazo neevithamini eziphambili. Inxalenye ye-1/2-indebe yeeprimon iqulethe:

Iiprune zinexabiso eliphezulu lezimbiwa ezinje nge manganese, ithusi, kunye nemagniziyam.

5. Ukubonelela ngomthombo olungileyo wentsimbi

I-anemia yenzeka xa umzimba ungenayo iiseli ezibomvu zegazi ezoneleyo, nesinyithi esinceda ukwenza. Ukuphefumla kancinci, ukucaphuka, kunye nokudinwa zonke iimpawu ze-anemia encinci. Ijusi Prune ingumthombo omkhulu wentsimbi kwaye inokunceda ekuthinteleni nasekunyangeni ukuswela i-iron.

I-A ine-0.81 mg yesinyithi, ebonelela ngeepesenti ezi-4.5 zeepesenti ze-FDA zexabiso lemihla ngemihla. A, kwelinye icala, iqulethe i-3 mg, okanye iipesenti ezili-17.

6. Wakha amathambo nezihlunu

I-prunes eyomileyo ngumthombo obalulekileyo we-boron yezimbiwa, enokunceda ukwakha amathambo kunye nezihlunu ezomeleleyo. Inokukunceda ekuphuculeni i-acuity yengqondo kunye nokulungelelaniswa kwemisipha.

Iiprune zinokuba luncedo ngakumbi ekulweni nelahleko yokuxinana kwethambo kwimitha. Kufunyenwe ukuba i-plums eyomileyo kunye ne-plum powder eyomileyo inokunciphisa ifuthe lemitha kumongo wethambo, ukuthintela ukulahleka kwamathambo kunye nokukhuthaza impilo yethambo.

Iiprunes zinezinto ezinokuba lonyango lwe-osteoporosis. thaca ubungqina bokuba ii-plums ezomisiweyo zinokuthintela ukulahleka kwamathambo kubafazi abasele besemva kokuya exesheni abaqhelene ne-osteoporosis. Kuphela ngama-50 g (okanye ezintlanu ukuya kwezintandathu) ngosuku ezazifuneka ukuze zibone izibonelelo.

7. Kunciphisa amanqanaba e-cholesterol

Amafutha kunye necholesterol inokuqokelela kwimithambo yakho ukuze yenze into ekuthiwa yicwecwe. Xa i-plaque iyakha kwimithambo yakho, inokubangela i-atherosclerosis, ukuncipha kwemithambo. Ukuba ishiywe inganyangwa, le meko inokukhokelela kukusilela kwentliziyo, ukubetha, kunye nokuhlaselwa sisifo sentliziyo.

Uphando lubonisa ukuba ii-prunes ezomileyo zinokunceda ukucothisa ukukhula kwe-atherosclerosis. Kukho izizathu ezimbalwa ezinokubangela oku. ifumanise ukuba ii-antioxidants kwi-prunes zinokuba nefuthe elihle kumanqanaba e-cholesterol. uxele ukuba ifayibha enyibilikayo, efumaneka kwi-prune, inokunceda ukunciphisa amanqanaba e-cholesterol.

8. Yehlisa uxinzelelo lwegazi

Oososayensi babonakalisile ukuba ukutya iiprem kunye nokusela ijusi ye-prune kunokunciphisa kakhulu uxinzelelo lwegazi. Umzekelo, ingxelo yokuba uxinzelelo lwegazi lwancitshiswa ngokwamaqela awayenikwa iprune yonke imihla.

9. Inceda ukunciphisa ukutya

Iipruni zinokukunceda ulawule ubunzima bakho. Benza oku ngokukugcina uzive ugcwele ixesha elide. Isizathu soku kusenokwenzeka ukuba siphindwe kabini.

Okokuqala, iiprimon ziqulathe okuninzi, okucothayo ukwetyisa. Ukucothisa ukutya kancinci kuthetha ukuba ukutya kwakho kuyanelisa ixesha elide.

Okwesibini, iiprunes zinesalathiso esisezantsi se-glycemic. Oku kuthetha ukuba banyusa amanqanaba eglucose (iswekile) egazini lakho kancinci. Oku kunokubangelwa yinani labo eliphezulu le-sorbitol, iswekile yotywala kunye nenqanaba lokucotha kancinci. Ukuphepha i-spikes kumanqanaba eswekile yegazi, anokubangelwa kukutya okunesalathiso se-glycemic index, kunokunceda ukugcina ukutya kwakho kungabikho.

Kufunyenwe ukuba ukutya ii-plums ezomileyo njenge-snack kunokunciphisa indlala ixesha elide kunecookie enamafutha asezantsi. Ukuba ukwinkqubo yokunciphisa umzimba, unokufuna ukuqaphela ukongeza ii-prunes kwisidlo sakho.

10. Khusela ngokuchasene ne-emphysema

Isifo esinganyangekiyo semiphunga (COPD), kubandakanya i-emphysema, sisifo semiphunga esinganyangekiyo esikhokelela kwingxaki yokuphefumla. Zininzi izizathu, kodwa ukutshaya yeyona nto ixhaphakileyo kuzo zombini.

Uphononongo luka-2005 lubonise unxibelelwano oluqinisekileyo phakathi kwempilo yemiphunga kunye nokutya okunotye kwii-antioxidants. Uphononongo olutshanje luchaza ukuba i-polyphenols yezityalo, kuquka i-antioxidants, inokunciphisa umngcipheko weCOPD.

Iiprune ziqulathe amanqanaba aphezulu ee-antioxidants, anokulwa nomonakalo obangelwa kukutshaya ngokuthomalalisa i-oxidation. Oku kunokukunceda ukunciphisa amathuba okuba ne-emphysema, i-COPD, kunye nomhlaza wemiphunga, nangona kungekho zifundo zijonge ngqo kwimiphunga yempilo yemiphunga.

11. Ukunciphisa umngcipheko womhlaza wekolon

Umhlaza wekolon uhlala kunzima ukuwubona, kodwa unokuba ndlongondlongo. Ukutya kunokunceda ukuthintela umhlaza wekolon, kunye nophando lubonakalisile ukuba ukongeza ii-plums ezomileyo kwisidlo sakho kunokunciphisa umngcipheko.

Uphononongo olwenziwe yiDyunivesithi yase-Texas ye-A & M kunye neDyunivesithi yaseNorth Carolina zichonge ukuba ukutya iiplamu ezomileyo kunokuchaphazela ngokuqinisekileyo kwaye kwandise i-microbiota (okanye ibacteria) eluncedo kuyo yonke ikholoni. Oku, kunokunciphisa umngcipheko womhlaza wekolon.

Iziphumo ezinokubakho ebezingalindelekanga zepremon kunye nejusi yeplune

Nangona zinencasa kwaye zinezibonelelo ezininzi zempilo, iipruni kunye nejusi yokucheba zinokuba neziphumo ezibi ezimbalwa.

Ukucaphuka kokugaya ukutya

• Irhasi kunye nokudumba. Iiprune zine-sorbitol, iswekile enokubangela igesi kunye nokudumba. Ifayibha, ekwaqulethwe kwi-prune, nayo inokubangela irhasi kunye nokudumba.
• Urhudo. Iiprune ziqulathe ifayibha engenakunyibilika, enokubangela okanye yenze urhudo lube mandundu.
• Ukuqunjelwa. Xa usonyusa ukutya kwakho ifayibha, kubalulekile ukuba usele ulwelo ngokwaneleyo. Ukuba awukwenzi oko, unokuqunjelwa. Qiniseka ukuba usele amanzi amaninzi xa usongeza ii-prunes kwisidlo sakho.

Ukuthintela ezi ngxaki, yazisa i-prunes kukutya kancinci. Oku kuyakunika inkqubo yokugaya ukutya ixesha lokuziqhelanisa nayo, kwaye iimpawu zesisu esiswini kufuneka zincitshiswe.

Ukutyeba kwakho

Ngelixa ukongeza ii-prunes kunye ne-prune juice kwisidlo sakho kunokunceda ekunciphiseni ubunzima, ukuzitya ngokushiya kunokuba nefuthe elichaseneyo.

Ubungakanani bokukhonza iiprune ezingaphekwanga ezintandathu (okanye i-57 g) ineekhalori ezili-137 kunye nama-21.7 g eswekile. I-1-indebe yokukhonza ijusi ye-prune ine-182 calories. Ke kuya kufuneka ukhumbule iikhalori kunye neswekile kwezi zinto zokutya, ezinokongeza xa uzitya rhoqo ngalo lonke usuku.

Impembelelo kwiimeko ezithile zempilo

Qiniseka ukuba ubuza ugqirha wakho ukuba i-prunes okanye i-prune ijusi ikulungele. Ukutya okune-fiber eninzi kunye neziselo kunokuba nefuthe elibi kubantu abanezifo ezithile, ezinjenge-ulcerative colitis.

Ezinye iziphumo ebezingalindelekanga ezinokubakho kunye nokulumkisa

I-Prunes iqulethe inani le-histamine, ngenxa yoko kunokwenzeka (nangona ingaqhelekanga) ukuphuhlisa i-allergies kubo. Ukuba unokuba neempawu zokungabikho komzimba ocinga ukuba zihambelana nokutya iiprune okanye ijusi yazo, yeka ukutya iipruni okanye ukusela isiselo se-prune kwaye udibane nogqirha.

Ngenkqubo yokumisa, ii-prunes zenza ikhemikhali eyaziwa ngokuba yi-acrylamide kumkhondo omncinci kakhulu. Le khemikhali, efumaneka kwizinga eliphezulu kakhulu kukutya okunje ngeetshiphusi zeetapile kunye nefry yaseFransi, ithathwa njengecarcinogen yi.

Ukuba utya ukutya okugcweleyo, ukutya okutsha, umngcipheko wokungcola kwe-acrylamide kwijusi Prune iphantsi kakhulu (kodwa iphezulu kubantu abatshayayo).

Akufanele usele i-prune juice ukuba sele ufumene urhudo.

Ukongeza iiprimon kwisidlo sakho

Iiprune ziza nenani elikhulu lezibonelelo zezempilo kwaye zinokuphucula ukwetyisa ngelixa zinikezela ngezondlo ezifunekayo. Abanye abantu, nangona kunjalo, banokufumana kunzima ukufaka ii-prunes kwisidlo sabo.

Nazi ezinye zeendlela ezilula zokongeza ii-prunes kwisidlo sakho:

• Yitya wedwa njengesonkwane.
• Yongeza i-prunes kwisidlo sakusasa se-oatmeal.
• Baxube ngamandongomane, ezinye iziqhamo ezomisiweyo ezinjengeeapilkosi, kunye neetshiphusi zeetshokholethi ezimnyama kumxube wendlela ophilileyo.
• Yongeza kwizinto ezibhakiweyo.
• Hlanganisa (okanye sebenzisa i-prune juice) kwiziphuzo okanye i-smoothies.
• I-Puree ithena kwaye uyitye njenge "prune butter" okanye ijam.
• Yongeza kwi-stew stew.

Ukongeza iiprimu kukutya kwakho kunokuba lula kakhulu - kwaye kumnandi ngakumbi - kunokuba ucinga. Iziphumo ezilungileyo, qiniseka ukuba ngokuthe ngcembe uyonyusa umthamo wakho wefayibha kwaye usele amanzi aneleyo.