Iwo Wepamusoro Hutano Kubatsirwa kwePrune uye Prune Muto

Zvemukati

• 1. Inobatsira kugaya
• 2. Kudzora kukurudzira
• 3. Yakakwirira mu potassium
• 4. Yakakwira mavhitaminzi
• 5. Inopa sosi yakanaka yesimbi
• 6. Inovaka mabhonzo nemhasuru
• 7. Inoderedza cholesterol mazinga
• 8. Inoderedza BP
• 9. Inobatsira kuderedza kudya
• 10. Inodzivirira pakurwisa emphysema
• 11. Kunoderedza njodzi yekenza yemukenza
• Zvinogona kuitika mhedzisiro yemapurumu uye prune muto
• Kugaya kugaya
• Kurera huremu
• Mhedzisiro pane mamwe mamiriro ehutano
• Zvimwe zvinogona kuve nemhedzisiro uye yambiro
• Kuwedzera mimwe michero kuchikafu chako

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Mhedziso

Kugara uine hydrated inzira huru yekuchengetedza nhengo dzako, uye zvakare chimwe chezvakavanzika kune ganda rine hutano.

Kunwa magirazi masere emvura pazuva zvakakunakira izvi. Asi imwe nzira yekuwedzera imwe yekuwedzera flavour uye zvinovaka muviri kune rako zuva ndeyekusanganisira prune muto mukudya kwako.

Tenga prune muto online.

Prune muto unogadzirwa nemapuramu akaomeswa, kana kuti michero, ine michero yakawanda inogona kubatsira kuhutano hwakanaka. Prunes isosi yakanaka yesimba, uye haikonzere kukwidza nekukurumidza mumashuga eropa.

Prunes ine shuga yakawanda, izvo zvinoitendera kuti iome pasina kuvirisa. Iwo zvakare akakwirira mune fiber, ayo anogona kukubatsira iwe kudzora ura hwako uye chako dundira.

Heano gumi nematanhatu epamusoro mabhenefiti ehutano epurumu uye prune muto.

1. Inobatsira kugaya

Prunes yakakwira mu fiber, iyo inobatsira kudzivirira mamorrhoid anounzwa nekuzvimbirwa. Kuzvimbirwa kusingaperi idambudziko rakajairika kune vanhu vakuru uye zvakare rinogona kuva dambudziko rinorwadza kune vacheche. Prune muto unoshanda sewa laxative nekuda kweiyo yepamusoro sorbitol zvemukati. Kumbira chiremba wako kana zvakakunakira iwe kana mwana wako.

Kukura kwekushandira kwematanhatu matanhatu kune magiramu mana ezvokudya fiber, uye 1/2 mukombe ine 6.2 gramu.

"" Inokurudzira kuti vakadzi makore makumi matatu zvichidzika vawane magiramu makumi maviri nemasere efaibha zuva rega rega, uye varume vezera rimwe chete iri vanowana magiramu makumi matatu nemana. Vakadzi nevarume vari pakati pemakore makumi matatu nemakumi mashanu ekuberekwa vanofanirwa kukarira 25 g uye 30 g yefaera, zvichiteerana. Iyo yakakurudzirwa fiber yekudya yevakadzi nevarume vanopfuura makumi mashanu neshanu ichiri kushoma, pa22 g uye 28 g, zvichiteerana.

Nepo muto prune usina huwandu hwakaenzana hwefibhi inobatsira sechibereko chose, ichiri iine imwe fiber uye akawanda mavitamin nemaminerari ayo muchero wese unopa.

2. Kudzora kukurudzira

Bladder yakanyanyisa inogona kusagadzikana kubata nayo, asi kuwedzera fiber kuchikafu chako kunogona kubatsira. Nepo dundira rakanyanyisa kushanda richikonzerwa nezvinhu zvakawanda, dzimwe nguva kuvharirwa kunogona kuwedzera kuwanda kwekuita weti.

Kubatsira kudzora ura hwako, iyo Cleveland Clinic inokurudzira kuwedzera yako fiber kutora nekutora 2 mashupuni emusanganiswa unotevera mangwanani ega ega:

• 3/4 mukombe Prune muto
• 1 mukombe applesauce
• 1 kapu isina kugadzirwa gorosi bran

3. Yakakwirira mu potassium

Prunes ndiyo sosi yakanaka ye potassium, electrolyte inobatsira mune akasiyana mabasa akakosha emuviri. Ichi chicherwa chinobatsira kugaya, moyo mutinhimira, tsinga dzeshungu, uye mhasuru, pamwe ne BP.

Sezvo muviri usingabudise potasium, unopedza michero kana muto wepurune unogona kukubatsira kudzivirira kushomeka. Ingo chenjera kuti uwane zvakawandisa!

Chikamu che 1/2-kapu yemapurumu ine potasium. Izvi zvinoda kusvika gumi nemana muzana muzana yemari yako yezuva nezuva yakakurudzirwa. Vazhinji vanhu vakuru vanofanirwa kudya nezve 4,700 mg ye potasium pazuva.

4. Yakakwira mavhitaminzi

Prunes haisi chete yakakwira mu potassium - zvakare ine yakawanda yakakosha mavitamini. Iyo 1/2-mukombe chikamu chemapurumu chine:

Prunes zvakare ine huwandu hwakawanda hwemaminerari senge manganese, mhangura, uye magnesium.

5. Inopa sosi yakanaka yesimbi

Anemia inoitika kana muviri usina zvakakwana masero matsvuku eropa, ayo ayoni anobatsira kugadzira. Kupfupika kwemweya wekufema, kushatirwa, uye kuneta zvese zviratidzo zvekushomeka kweropa. Prune muto sosi huru yesimbi uye inogona kubatsira kudzivirira nekubata kushomeka kwesimbi.

A ine 0.81 mg yesimbi, iyo inopa 4.5 muzana yeiyo FDA muzana muzana kukosha kwezuva nezuva. A, kune rimwe divi, ine 3 mg, kana 17 muzana.

6. Inovaka mabhonzo nemhasuru

Prunes dzakaomeswa yakakosha sosi yemamineral boron, ayo anogona kubatsira kuvaka mapfupa akasimba uye mhasuru. Izvo zvinogona zvakare kubatsira nekuvandudza kwepfungwa acuity uye mhasuru kubatana.

Prunes inogona kunyanya kubatsira mukurwisa kufutisa kwemapfupa kubva pamwaranzi. A yakawana kuti yakaomeswa plums uye yakaomeswa plum upfu inogona kudzikisira mwaranzi mhedzisiro pamafupa emwongo, kudzivirira mapfupa kuwanda kurasikirwa uye kukurudzira mapfupa hutano.

Prunes kunyange iine zvimwe zvinogona sekurapa osteoporosis. yakapa humbowo hwekuti kuomeswa kwepuramu kunogona kudzivirira kurasikirwa kwemapfupa mumadzimai ekumashure kuenda kumwedzi avo vanokanganisa osteoporosis. Chete 50 g (kana mashanu kusvika kumatanhatu prunes) pazuva zvaidikanwa kuti uone mabhenefiti.

7. Inoderedza cholesterol mazinga

Mafuta uye cholesterol zvinogona kuunganidza mumitsipa yako kuti igadzire chinhu chinonzi plaque. Kana dombo rikawanda mukati medu arteri, zvinogona kukonzera atherosclerosis, kudzikira kwetsinga. Kana ikasiiwa isina kurapwa, mamiriro aya anogona kutungamira kukundikana kwemoyo, sitiroko, uye chirwere chemwoyo.

Kutsvagisa kunoratidza kuti michero yakaoma yakaomeswa inogona kubatsira kudzora kukura kweatherosclerosis. Pane zvikonzero zvishoma zvinoita izvi. vakawana kuti maantioxidants mune prunes anogona kuve nemhedzisiro pane cholesterol. yakashuma kuti faibha inogadziriswa, iyo inowanikwa mumichero, inogona kubatsira kudzikisa huwandu hwecholesterol.

8. Inoderedza BP

Masayendisiti akaratidzira kuti kudya michero uye kunwa muto wepurune kunogona kudzikisa zvakanyanya BP. Semuenzaniso, yakashumwa kuti BP yakaderedzwa mumapoka ayo aipiwa prunes mazuva ese.

9. Inobatsira kuderedza kudya

Prunes inogona kukubatsira kudzora huremu hwako. Ivo vanoita izvi nekuchengeta iwe uchinzwa uzere kwenguva yakareba. Chikonzero cheichi chingangove chakapetwa kaviri.

Kutanga, michero ine zvakawanda, izvo zvinononoka kugaya. Kunonoka kugaya kunoreva kuti kudya kwako kunogara kugutsikana kwenguva yakareba.

Chechipiri, prunes ine yakaderera glycemic index. Izvi zvinoreva kuti vanokwidza mazinga eglucose (shuga) muropa rako zvishoma nezvishoma. Izvi zvinogona muchidimbu kuve nekuda kwehuwandu hwayo hwakakura hwe sorbitol, shuga yedoro ine chinononoka kutora mwero. Kudzivirira spikes mumazinga ako eshuga eropa, ayo anogona kukonzerwa nezvikafu zvine yakakwira glycemic index, zvinogona kubatsira kuita kuti chishuwo chako chisanyanya.

Yakawanikwa kuti kudya plums yakaomeswa seyakadyiwa kunogona kudzvinyirira nzara kwenguva yakareba kupfuura cookie yakaderera-mafuta. Kana iwe uri pane chirongwa chekureruka-kurasikirwa, iwe ungangoda kufunga nezvekuwedzera prune kune chako chikafu.

10. Inodzivirira pakurwisa emphysema

Chirwere chisingaperi chinodzivirira pulmonary chirwere (COPD), kusanganisira emphysema, chirwere chisingaperi chemapapu chinotungamira kumatambudziko kufema. Pane zvikonzero zvakawanda, asi kuputa ndicho chinonyanya kukonzera zvikonzero zvacho.

Chidzidzo cha2005 chakaratidza kuwirirana kwakanaka pakati pehutano hwemapapu uye chikafu chakapfuma muma antioxidants. Imwe ongororo ichangoburwa inoti kudyara polyphenols, kusanganisira antioxidants, kunogona kudzora njodzi yeCOPD.

Prunes ine akawanda ma antioxidants, ayo anogona kurwisa kukuvara kunokonzerwa nekusvuta nekukanganisa oxidation. Izvi zvinogona kubatsira kudzikisa mukana we emphysema, COPD, uye kenza yemapapu, kunyange pasina zvidzidzo zvakanyatso tarisa prunes yehutano hwemapapu.

11. Kunoderedza njodzi yekenza yemukenza

Kenza yemakoloni inowanzo kuve yakaoma kuona, asi inogona kuve nehasha. Kudya kunogona kubatsira kudzivirira cancer yekoloni, uye ongororo yakaratidza kuti kuwedzera plums yakaomeswa kuchikafu chako kunogona kudzora njodzi yako.

Chidzidzo chakaitwa neTexas A&M University uye University of North Carolina yakafunga kuti kudya plums dzakaomeswa kunogona kukanganisa uye kuwedzera microbiota (kana bhakitiriya rinobatsira) mukoloni yese. Izvi, zvakare, zvinogona kudzora njodzi yekenza yemukenza.

Zvinogona kuitika mhedzisiro yemapurumu uye prune muto

Kunyangwe ivo vachinaka uye vaine zvakawanda zvakanaka zvehutano, michero uye muto muto unogona zvakare kuve nemhedzisiro yakaipa.

Kugaya kugaya

• Gasi uye kuzvimba. Prunes ine sorbitol, shuga inogona kukonzeresa gasi uye kuzvimba. Fibha, zvakare iri mune prunes, inogona zvakare kukonzera gasi uye kuzvimba.
• Manyoka. Prunes ine insoluble fiber, iyo inogona kukonzera kana kuwedzera manyoka.
• Kuzvimbirwa. Paunowedzera kudya kwako kwefibre, zvakakosha kunwa zvinwiwa zvakakwana. Kana iwe usingaiti, iwe unogona kuwana kuzvimbirwa. Saka ive shuwa yekunwa mvura yakawanda kana uchiwedzera michero kuchikafu chako.

Kuti udzivise aya matambudziko, svitsa prunes muchikafu chako zvishoma nezvishoma. Izvi zvinopa yako yekugaya system nguva yekujaira kwavari, uye zviratidzo zvekugumbuka kwemudumbu zvinofanirwa kudzikiswa.

Kurera huremu

Paunenge uchiwedzera prunes uye prune muto kuchikafu chako zvinogona kubatsira nekudzikisa uremu, kuapedza nekusiya kunogona kuve nemhedzisiro.

Saizi yekushandira yemapurumu matanhatu asina kubikwa (kana 57 g) ine 137 macalorie uye 21.7 g yeshuga. Iyo 1-mukombe unoshandira muto prune une 182 macalorie. Saka iwe unofanirwa kuve uchifunga nezve macalorie neshuga mune izvi zvekudya zvinhu, izvo zvinogona kuwedzera kana iwe uchizvidya kazhinji mukati mezuva rese.

Mhedzisiro pane mamwe mamiriro ehutano

Ive neshuwa yekubvunza chiremba wako kana prunes kana prune muto wakanakira iwe. Chikafu chepamusoro-fiber uye zvinwiwa zvinogona kukanganisa vanhu vane zvimwe zvirwere, senge ulcerative colitis.

Zvimwe zvinogona kuve nemhedzisiro uye yambiro

Prunes ine mitsara yakawanda ye histamine, saka zvinokwanisika (kunyange zvisingawanzoitika) kukudziridza chisimbwa kwavari. Unofanirwa kuona zviratidzo zvekurwara zvaunofunga kuti zvine chekuita nekudya michero kana muto wavo, rega kudya michero kana kunwa muto wepurune uye kubvunza chiremba.

Kubudikidza nekuomesa, prunes inogadzira kemikari inozivikanwa seacrylamide mune zvidiki zvidiki. Ichi chemakemikari, icho chinowanikwa munzvimbo dzakanyanya kukwirisa muzvikafu zvakaita semazambatata machipisi uye mafrench mafrizi, inoonekwa seinokonzera chirwere ne.

Kana iwe ukadya chikafu chizere nezvakazara, chikafu chitsva, njodzi yeacrylamide kusvibiswa kubva ku prune muto yakanyanya kuderera (asi yakakwira kune vanosvuta).

Iwe haufanire kunwa muto prune kana uchinge watove nemanyoka.

Kuwedzera mimwe michero kuchikafu chako

Prunes inouya nenhamba yakawanda yehutano mabhenefiti uye inogona kugadzirisa kugaya ichipa zvinoda zvinovaka muviri. Vamwe vanhu, zvisinei, vanogona kuzviwana zvakaoma kupinza michero muchikafu chavo.

Hedzino dzimwe nzira dziri nyore dzekuwedzera prunes kuchikafu chako:

• Vadyei vega sechikafu.
• Wedzera michero kune yako yemangwanani oatmeal.
• Vasanganise nenzungu, mimwe michero yakaomeswa senge maapricots, uye yakasviba chokoreti machipisi kune yakasanganiswa nzira musanganiswa.
• Wedzera ivo kune zvakabikwa zvinhu.
• Vapfekedze (kana shandisa muto muto) yezvinwiwa kana smoothies.
• Puree prunes uye uzvidye se "prune butter" kana jam.
• Vawedzere kune chikafu chinonaka.

Kuwedzera michero kuchikafu chako kunogona kuve nyore - uye kunakidza - kupfuura zvaunofunga. Kuti uwane mhedzisiro, ita shuwa kuti iwe unowedzera zvishoma nezvishoma kudya kwefibre uye kunwa mvura yakakwana.