Hutano Hwakanaka hwePrunes Hauna Kumboona Huchiuya

Zvemukati

• Chii chinonzi Prune?
• Prune Nutrition Chokwadi
• Hutano Kubatsirwa kwePrune
• Inobvisa Kuzvimbirwa
• Dai Kuderedza Colon Cancer Njodzi
• Inobatsira Kurema Kwekurema uye Kurasikirwa
• Inotsigira Bone Health
• Simudzira Hutano Hwemoyo
• Ingangoitika Njodzi dzePrune
• Nzira yekutenga nekudya Prunes
• Ongororo ye

TBH, prunes haisi yakanakisa. Iwo akakwenenzvera, squishy, ​​uye anowanzo kuve akabatana neyakagadziriswa yekudzivirira, asi munzvimbo yehutano, prunes ndiwo chaiwo mashura. Mberi, dzidza nezve hutano mabhenefiti, uye nzira dzinonaka dzekudya michero kumba.

Chii chinonzi Prune?

Prunes akaomeswa plums, aka michero yematombo inoenderana necheri, mapichisi, nectarines, uye maapricots. Uye nepo machero ese ari plums asina mvura, haazi ese matsva plums anogona kuve prunes. Maererano nemagazini Nutrients, Prunes mafomu akaomeswa emhando yakasiyana yepramu inonzi Prunus domestica L. cv d'Agen, kana iyo European plum. Mhando iyi yepuramu ine shuga yakasarudzika, ichibvumira michero kuti iome (gomba nezvose) isina kuvirisa.

Prune Nutrition Chokwadi

Iyo prune yakazvininipisa inogona kunge isingaite seyakawanda, asi inotakura chikafu chinovaka. Prunes izere nefibre uye mavitamini A, C, uye K, pamwe necocktail yemaminerari, inosanganisira calcium, zinc, magnesium, uye potasiamu, sekureva BMC Inowirirana Mushonga uye Therapies. "Nepo mabhanana achiwanzoba mucherechedzo semuchero wepamusoro we potassium, 1/3 kapu yemapurumu ine potassium yakafanana nebhanana riri pakati," anodaro Jamie Miller, chiremba wezvekudya akanyoreswa kuVillage Health Clubs & Spas muArizona. Potasium yakakosha kune akasiyana siyana mashandiro mumuviri kubva muropa kuyerera kusvika mhasuru contractions, anodaro.

Prunes zvakare yakapfuma muma antioxidants. (Kurumidza kuzorodza: ​​Maantioxidants anodzivirira kukuvara kwesero uye kuzvimba nekubvisa mahara radicals, ayo anochengetedza nyama yemuviri kurwisa oxidative kusagadzikana, anodaro Miller.) Anowedzera kuti michero inonyanya kukwirira muanthocyanins, antioxidant uye chirimwa pigment chinopa plums yavo yakatsvuka bhuruu-yepepuru. ruvara.

Heino chimiro chemuviri wekushandira kwemapurumu mashanu, sekureva kweU.S. Department of Agriculture (USDA):

• 96 macalorie
• 1 gramu protein
• 1 gramu mafuta
• 26 gramu makabhohaidhiretsi
• 3 gramu fiber
• 15 magiramu shuga

Hutano Kubatsirwa kwePrune

Inobvisa Kuzvimbirwa

Sechikafu chakakwira-faibha, prunes inozivikanwa zvakanyanya nekuda kweavo laxative mhedzisiro. "Prunes ine zvese zvinonyungudika uye zvisinganyunguriki fiber, izvo zvinogona kubatsira kudzivirira kuvimbiswa," anodaro Erin Kenney, MS, RD, L.D.N., HCP, muvambi weNutrition Rewired. Fiber inowedzera huremu hwechigaro chako nekumwisa mvura. Mhedzisiro yacho ine bulkier uye yakapfava chigaro, izvo zviri nyore kupfuura. Muchokwadi, chidzidzo che2019 chakaburitswa muna Kliniki Kudya akawana kuti prunes yakanakira kuwedzera huremu hwechituru uye kuwanda muvanhu vane kusafamba kwe bowel.

Asi fiber haishande yega. Prunes zvakare yakakwirira mu sorbitol uye chlorogenic acid, iyo inogona kuwedzera stool frequency, anotsanangura Kenney. Sorbitol ishuga doro iyo inowanzo kuwanikwa muplums uye prunes, nepo chlorogenic acid iri phenolic acid, mhando yemiti chirimwa. Zvese zvinhu zvinonatsa chigaro, sekureva Kliniki Kudya, kuwedzera kurerutsa kuzvimbirwa nhamo.

Dai Kuderedza Colon Cancer Njodzi

Iyo prune inobatsira kwehutano hwekugaya haimire nekuzvimbirwa. Iyo anthocyanins mumaprunes inogonawo kuderedza njodzi yako yekenza yekoloni (aka colorectal cancer). Zvinoenderana nechinyorwa cha2018 mu Zvinyorwa zveAmerican College of Nutrition, iyo antioxidant mhedzisiro yeanthocyanins inorwisa oxidative kusagadzikana, iyo yehupenyu mamiriro ayo anotendera cancer maseru kukura nekupararira. Anthocyanins zvakare inokanganisa kupatsanurwa kwemasero emukenza mukoloni apo ichitanga apoptosis, kana kufa kwesero. Zvakare, mapurumu ane manganese nemhangura, ane antioxidant zvivakwa uyezve anochengetedza maseru ane hutano kubva mukukuvara, sekureva kwaLeslie Bonci, MPH, RD, C.S..S.D., LDN, mutauriri weCalifornia Prune Board.

Inobatsira Kurema Kwekurema uye Kurasikirwa

Chibereko chakaomeswa kazhinji hachikurudzirwe uremu kana manejimendi nekuti yakakwira macalorie, sekureva kwaKenney. (Ona: Chibereko Chakaomeswa Chine Utano Here?) Zvakadaro, kune humwe humbowo hwekuti fiber iri muprunes inogona kubatsira kudzora uremu nekuwedzera kuzara, sezvakaratidzwa muongororo yakabudiswa mujenari. Kudya Maitiro. Tsvagiridzo mu Chinyorwa cheNutrition uye Metabolism zvakare inoshuma kuti faibha inodzvanya chishuwo nekudzikisa nzara yehomoni ghrelin. Chaizvoizvo, prunes inogona kukubatsira kuti unzwe kuzere kwenguva yakareba pakati pekudya, ichivaita zvimwe zvekudya zvakanakisa zvekudzivirira hanger, anodaro Bonci.

Inotsigira Bone Health

Prunes ine vhitamini K uye boron, maviri akakosha ekudya kwehutano hwemapfupa, anodaro Miller. "Vitamin K inoita basa rakakosha mukuumbwa kweosteocalcin, protein inobatsira calcium kusunga kumapfupa," anodaro. Zvichakadaro, boron inowedzera bioavailability yevhitamin D, chikafu chinodiwa pakuiswa kwevhitamini K, sekureva kwechinyorwa chakaburitswa mu Inobatanidza Mushonga. Iyo potasium mune prunes inokweretesa ruoko, zvakare. "Potasium inogona kudzikisa kurasikirwa kwemapfupa ne [kudzikira] maasidhi-anopedza acids mumuviri wako," anodaro Megan Byrd, R.D., muvambi weThe Oregon Dietitian. (Aya maasidhi anobatanidzwa nekudya kwakapfuma muprotein yemhuka uye kuwedzera calcium excretion muweti, maererano nepepanhau. Endocrine Dzidzira.) Pakupedzisira, vhitamini K, boron, uye potasium mumapunimu zvese zvinobatsira calcium kudzivirira mapfupa ako.

Izvo zvakati, mune diki 2019 kudzidza, michero yakadzora mapfupa resorption (aka kuparara kwepfupa) mune vakadzi vane hutano mushure mekupera kwemwedzi. Izvi zvinocherechedzwa nekuti bone resorption inowanzo wedzera nezera, ichiwedzera njodzi yako ye osteoporosis uye kutsemuka, zvinoenderana Ikozvino Osteoporosis Mishumo. Chidzidzo che 2016 chakawana mhedzisiro yakafanana muvakadzi vakura vanotova neosteoporosis, zvichiratidza kuti hazvina kunonoka kukohwa hutano hwehutano hweprunes.

Simudzira Hutano Hwemoyo

Kuwedzera kweropa uye kukwira kweropa cholesterol ndidzo mbiri dzezvinhu zvine njodzi zvakanyanya pachirwere chemoyo, sekureva kweCenters for Disease Control. Uye sezvazvinoitika, izvo zvinovaka muviri muma prunes zvinogona kubatsira kubata zvese zviri zviviri. Panyaya yekumanikidza kweropa, iyo potasium mune michero yakadai semapurumu inogona kubatsira kuchengetedza kuwedzerwa kweropa rako munzvimbo ine hutano nekudzora kusagadzikana uye kumanikidza mumadziro emadziro, anotsanangura Byrd. Saizvozvowo, anthocyanins anowanikwa mumichero anozorodza tsinga uye kudzikisa BP, maererano nemagazini Nutrients.

Kana iri yakakwira ropa cholesterol, iyo fiber uye anthocyanins mumichero ine musana wako. "Iyo faibha inosungunuka inosungira kune cholesterol zvikamu [mumatumbu ako] uye zvinodzivirira kupinda muropa rako," anogoverana Miller. Cholesterol inobva yasiya muviri wako kuburikidza netsvina. Fiber zvakare inoderedza LDL cholesterol, kana "yakaipa" cholesterol, inowedzera Byrd. Zvichakadaro, anthocyanins inowedzera HDL cholesterol ("yakanaka" cholesterol) ichidzivirira maseru emwoyo kubva mukushushikana kweiyo oxidative, zvinoenderana nechinyorwa chakaburitswa mumagazini Mapuroteni Cell.

Ingangoitika Njodzi dzePrune

Kunyangwe prunes iine hutano hwakanyanya, zvinokwanisika kuvakunda. Kudya michero yakawandisa kunogona kukonzera gasi, kuputika, uye kuita manyoka nekuda kweavo laxative mhedzisiro, sekureva kwaKenney. Miller anokurudzira kutanga ne1 kusvika ku2 michero pazuva uye kucherechedza manzwiro anoita muviri wako usati wawedzera zvimwe kuchikafu chako. (Ona: Chii Chinoitika Kana Iwe Ukadya Yakanyanya Fiber?)

Kudyisa prunes kunogonawo kuita kuti shuga yako yeropa iwedzere, saka zvakakosha kudzikamisa madyiro ako ezuva nezuva kana uine insulin kuramba kana chirwere cheshuga, anowedzera Miller. Iwe unogona zvakare kuda kusvetuka kubva kumaprune kana uri weergergic kune birch mukume - allergen iyo inosanganiswa nezvimwe zvekudya zvinosanganisira plums, cherries, uye maamondi - maererano neAmerican College yeAllergy, Asthma & Immunology.

Nzira yekutenga nekudya Prunes

Muchitoro chegirosari, prunes (ine kana isina makomba) inotengeswa muchikamu chemichero yakaomeswa. Zvichienderana nechiratidzo, vanogona kunzi "mapurumu" uye / kana "mapuramu akaomeswa." Iwe unogona zvakare kutenga machungwa emumagaba, dzimwe nguva anonzi akachekwa stewed, mune muto kana mvura. Kune zvakare kuchekerera jamu, bhotoro, concentrate, uye muto, i.e. Sunsweet Prune Juice (Tenga Iko, $32 yemabhodhoro matanhatu, amazon.com). Kana uine rombo rakanaka, unogona kutowana prune powder (ex: Sunsweet Naturals Suprafiber, Tenga Iko, $20, walmart.com), iyo inowanzo shandiswa kubika, kusanganisa zvinwiwa, uye kunyange kurunga, maererano neCalifornia Prune Board.

Kana uchitenga michero yakangoomeswa, "tarisa zvinongedzo uye sarudza michero isina kuwedzerwa shuga, zvigadzirwa zvekugadzira, kana zvinodzivirira," anodaro Kenney. "Zvakanaka, chitaridzi chinofanira kunge chiine michero uye hapana chimwe." Edza: Chikafu Kuti Urarame Organic Yakapetwa Prunes (Tenga Izvo, $ 13 kwema8 maunzi, amazon.com). Dzimwe mhando dzemichero, senge mujamu uye muto, zvinowanzove nezvimwe zvinotapira uye zvinodzivirira - saka tsvaga chigadzirwa chine mashoma zvigadzirwa.

Ivo vega, michero inogadzira yakasimba yekubata-n-go chikafu, asi kana iwe uchida kuwana zvakawanda zvekugadzira, tarisa idzi dzinonaka nzira dzekudya michero:

Mune mabhora esimba. "Mukugadzira processor yezvokudya, wedzera 1 kapu michero, 1/3 mukombe nzungu ruomba, 1/4 mukombe protein protein, uye 2 mashupuni ecocoa powder," anogovera Miller. Wedzera mvura, 1/2 kikapu pane imwe nguva, kusvikira musanganiswa unonamira uye zvigadzirwa zvinosanganiswa. Tenderedza mumabhora emagetsi, chengeta mufiriji, uye idya seyakafanodzidzira-kana iyo yako inotapira painoshanda!

Mukufamba musanganiswa. Simudza nzira yako nekusanganisa michero yakatemwa, inokurudzira Byrd. Iwe unogona zvakare kuvakanda neyakagadzirwa granola kana oatmeal.

Mune smoothie. Prunes yakakwana kune yakasarudzika inotapira yako smoothies, anodaro Miller. Edza yake nzungu ruomba uye jelly-yakafuridzirwa mapuroteni zunza nekusanganisa mapurumu maviri, 1 mukombe mazaya echando, mawoko mashoma esipinashi, 1 scoop protein powder, 1 tablespoon nut butter, 1 mukaka wemukaka, uye chando. Boring smoothies, hapasisina.

Mune masaradhi. Wedzera michero yakatemwa kumasaradhi kuitira kubata kwekutapira uye chewiness, anodaro Bonci. Vashandise mumasadhi anoshevedza mazuva kana mazambiringa akaomeswa. Saladi ine feta, maarumondi, uye yakasvibira mashizha ane mashizha anowanzo shanda zvakanaka nema prunes.Funga: iyi quinoa pilaf nesipinashi, feta, uye maarmond saladi.

Sekuchekerera bota. Kunyangwe iwe uchikwanisa kutenga prune bata muzvitoro - i.e. Simon Fischer Lekvar Prune Butter (Tenga Iiri, $ 24 yezvirongo zvitatu, amazon.com) - zviri nyore kuita kumba. Simmer prunes nemvura kwemaminetsi gumi nemashanu, wozovhenganisa nevanilla extract, dash yemunyu, uye zvishoma zveshuga tsvuku (kana uchida) kusvikira yakanyorova.

Muzvinhu zvakabikwa. Ipa zvinhu zvako zvakabikwa zvinonaka nekuwedzera maprunes akachekwa. Vachawedzera dhizimusi yekutapira kune mabikirwo akadai sebhanana chingwa, oatmeal cookies, uye zucchini muffin.

Mune main ndiro. Zvibereko zvakaomeswa semapurumu zvakakosha pakuwedzera kudzika uye kunhuvira kune nyama ine nyama ndiro. Edza kuwedzera michero yakatemwa kugwayana gwayana kana yako fave huku yekudya kwemanheru.

Ongororo ye