Ama-plums: Ukudla okunomsoco, Izinzuzo Zezempilo Nezindlela Zokudla

Amagama Amahle Kakhulu Ezingane

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Ama-plums ayizithelo ezinomsoco kakhulu we-subgenus nohlobo lwe-Prunus futhi angabomndeni waseRosacea umndeni ofanayo ongamapentshisi, amabhilikosi nama-nectarin. Ama-Plums, owaziwa nangokuthi i-aloobukhara, abalulekile ngenxa ye-bevy yabo yezinzuzo zezempilo.

Zingaphezu kuka-2000 izinhlobo ezahlukahlukene zama-plums eza ngosayizi nemibala ehlukahlukene engahle isukela ophuzi noma onsomi kuya kokuluhlaza noma kubomvu. Umumo weplamu uyindilinga noma umise okweqanda futhi ayinyama ngaphakathi enembewu eyodwa eqinile. Ukunambitheka kweplamu kuyahlukahluka kusuka kuswidi kuya kutart futhi kumnandi kakhulu futhi kumnandi lapho kudliwa okusha. Ama-plums omisiwe noma ama-prunes asetshenziselwa ukwenza ujamu afakwe kwezinye izindlela zokupheka.

Ama-plums ahlukaniswe ngamaqembu amathathu: i-European-Asia (Prunus domestica), iJapan (Prunus salicina), neDamson (Prunus insititia) [1] . Ama-plums agcwele ama-antioxidants namanye amavithamini namaminerali, afaka isandla ezinzuzweni eziningi zama-plums.

Inani Elinempilo Lama-Plums

I-100 g yama-plums iqukethe i-87.23 g yamanzi, amandla we-46 kcal futhi aqukethe:

• 0.7 g amaprotheni
• 0.28 g amafutha
• 11.42 g we-carbohydrate
• 1.4 g fibre
• 9.92 g ushukela
• 6 mg calcium
• 0.17 mg insimbi
• 7 mg magnesium
• 16 mg phosphorus
• 157 mg i-potassium
• 0.1 mg zinc
• 0.057 mg ithusi
• 9.5 mg uvithamini C
• 0.028 mg thiamine
• 0.026 mg riboflavin
• 0.417 mg niacin
• 0.029 mg uvithamini B6
• 5 mcg folate
• 1.9 mg choline
• 17 mcg uvithamini A
• 0.26 mg uvithamini E
• 6.4 mcg uvithamini K

Izinzuzo Zezempilo Zama-Plums

1. Ukulimala kweseli okuphansi

I-Vitamin C nama-phytonutrients kuma-plums anezici ezinamandla zokulwa ne-antioxidant. Ama-antioxidants asiza ukuvimbela ukulimala kweseli okubangelwa yingcindezi ye-oxidative. Ucwaningo olushicilelwe ku-Journal of Medicinal Food luthole ukuthi okuqukethwe kwe-antioxidant kuma-plums kungasiza ukuvikela ama-granulocyte (uhlobo lwamaseli amhlophe egazi) ekucindezelekeni okwenziwe nge-oxidative [okubili] .

2. Usizo ekugayeni ukudla

Ama-plums aqukethe inani elifanele le-fiber elingasiza ukulawula uhlelo lokugaya ukudla. Ucwaningo lwango-2016 olushicilelwe ku- Ukudla okunomsoco nokucwaninga ngokudla kukhombisile ukuthi ama-plums aqukethe ama-polyphenols nama-carotenoids asiza ukwehlisa ukuvuvukala kwamathumbu nokukhuthaza ukugaya [3] .

3. Thuthukisa impilo yenhliziyo

I-fiber, i-flavonoids nama-phenolic compounds akhona kuma-plums angathuthukisa impilo yenhliziyo ngokwehlisa i-cholesterol nokunciphisa ubungozi besifo senhliziyo.

4. Thuthukisa amasosha omzimba

Okuqukethwe nguvithamini C kuma-plums kungasiza ekuqiniseni amasosha omzimba ngokwandisa ukumelana komzimba wakho ezifweni nokuvuvukala. Ucwaningo oluningi lukhombisile ukuxhumana phakathi kukavithamini C nokusebenza komzimba [4] [5] .

5. Nciphisa ingozi yesifo sikashukela

Ama-plums anenkomba ephansi ye-glycemic futhi ukuwadla ngeke kubangele ukunyuka okungazelelwe emazingeni kashukela egazini. Ucwaningo lwango-2005 lubonise imiphumela elwa ne-hyperglycemic yama-plums ekwehliseni amazinga kashukela egazi namazinga e-triglyceride. Olunye ucwaningo luthole ukuthi ukudla izithelo ezithile eziphelele, kufaka phakathi ama-plums kuxhunyaniswe nengozi ephansi yohlobo lwesifo sikashukela sohlobo lwesibili [6] [7] .

6. Sekela impilo yethambo

Ukuba khona kwamaminerali abalulekile njenge-calcium, i-magnesium, uvithamini K kanye nethusi kuma-plums kungasiza ekuthuthukiseni impilo yamathambo. Ucwaningo lukhombisile ukuthi ama-plums omisiwe angasiza ekuqiniseni amathambo nasekuthuthukiseni ukuminyana kwamaminerali [8] .

7. Ithuthukisa umsebenzi wokuqonda

Ucwaningo olwenziwe luye lwabonisa umphumela omuhle wama-plums ekusebenzeni kwengqondo. Ama-plums acebile ngama-polyphenols angasiza ekuvimbeleni ukuphazamiseka okuhlobene nobudala be-neurodegenerative njengesifo se-Alzheimer's [9] [10] .

8. Ithuthukisa impilo yesikhumba

Ama-plums acebile ku-vitamin C namanye ama-antioxidants afaka isandla esikhunjeni esinempilo, esikhanyayo nesentsha. IVitamin C ibambezela imibimbi yesikhumba futhi yehlise ukoma kwesikhumba, ngaleyo ndlela ithuthukise ukubukeka kwesikhumba [ishumi nanye] .

Imiphumela emibi Yama-Plums

Ama-plums angadala izingqinamba zokugaya ukudla, kufaka phakathi ukuqunjelwa, uhudo kubantu abane-irritable bowel syndrome (IBS). Futhi, ama-plums aqukethe inani elikhulu lama-oxalates, angakhuphula ubungozi bokwakhiwa kwamatshe ezinso [12] [13] . Ngakho-ke, yidla ama-plums ngokulinganisela.

Izindlela Zokufaka Ama-Plums Ekudleni Kwakho

• Faka ama-plums aqoshiwe kuma-tarts, ophaya, u-ayisikhilimu, ikhekhe nophudingi.
• Faka ama-plums kuwe isaladi lenkukhu noma yemifino.
• Yisebenzise njenge-topping ku-yogurt ne-oatmeal.
• Faka ama-plums ezitsheni zakho zezinkukhu.
• Ngenkathi wenza izithelo ze-smoothies, engeza amanye ama-plums kuwo.
• Ungenza futhi iplum chutney.

Plum Ungadliwa

I-ginger plum smoothie

Izithako:

• I-plum evuthiwe engu-1 (entsha, egxotshiwe kodwa engahlutshiwe)
• Juice ujusi we-orange noma enye ijusi yezithelo oyithandayo
• ½ inkomishi yogurt ethafeni noma ubhanana o-1
• 1 tsp ujinja omusha osikiwe

Indlela:

• Faka zonke izithako ku-blender bese uzihlanganisa kahle ukuze ubushelelezi.
• Thela engilazini futhi ujabulele [14] .

I-Horoscope Yakho Yakusasa

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