Amapruni: Izinzuzo Zezempilo Nezindlela Zokuzidla

Amagama Amahle Kakhulu Ezingane

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Ama-prunes, abizwa nangokuthi ama-plums omisiwe, anenqwaba yezakhi zomzimba futhi acebile ngama-antioxidants. Ziwumthombo ogxilile wefayibha nezakhamzimba. Ijusi le-Prune, elikhishwe kuma-prune, nalo linezinzuzo ezifanayo zezempilo njengalezo zemihlumela yomnqumo.

Ama-prune aneshukela amaningi avumela ukuthi omiswe ngaphandle kokuvutshelwa.

Inani Lokudla Okunomsoco Kwama-Prunes

I-100 g yamaprosesa aqukethe amandla we-275 kcal futhi nawo aqukethe

• 2.50 g amaprotheni
• 65 g carbohydrate
• 5.0 g fibre
• 32.50 g ushukela
• 1.80 mg insimbi
• 12 mg sodium
• 6.0 mg uvithamini C
• 1250 IU uvithamini A

Izinzuzo Zezempilo ZamaPrune

1. Vimbela isifo senhliziyo nemithambo yegazi

Ama-prunes aqukethe inani eliphakeme lama-phytonutrients abizwa ngama-phenols avimbela uketshezi kwe-cholesterol ye-LDL emzimbeni. Ucwaningo lukhombisile ukuthi ama-antioxidants kanye ne-fiber ekhona kuma-prunes kungasiza ekwehliseni amazinga e-cholesterol ^[1] , ^[okubili] .

2. Usizo ekwehliseni isisindo

Ngokuya ngocwaningo olwenziwe yiNyuvesi yaseLiverpool, ukudla imifino njengengxenye yokudla kwesisindo kungakhuphula ukulahleka kwesisindo. Abaphenyi bathole ukuthi ababambiqhaza abadle umlimi njengengxenye yokudla okunempilo balahlekelwe isisindo esingu-2 kg futhi bachitha u-2.5 cm okhalweni lwabo ^[3] .

3. Nciphisa umfutho wegazi

Ososayensi basikisela ukuthi ukusebenzisa umlimi othena umlutha kanye nokuphuza ijusi le-prune kunganciphisa kakhulu umfutho wegazi. Ucwaningo lukhombisile ukuthi ababambiqhaza abadla umlimi nsuku zonke bancishisiwe umfutho wegazi ^[4] .

4. Nciphisa ukuqunjelwa

Ama-prune acebile nge-fiber, okusiza ukuvimbela ama-hemorrhoids abangelwa ngenxa yokuqunjelwa okungapheli. Kokubili umlimi kanye nejusi le-prune kusebenza njenge-laxative ngenxa yokuqukethwe okuphezulu kwe-sorbitol. Ucwaningo lukhombise ukuthi umlimi osetshenzisiwe omisiwe ayisishiyagalombili, lapho ephathwa ngamanzi angama-300 ml ngosuku amasonto ama-4, ukusebenza kwamathumbu okuthuthukile ^[5] .

5. Ingcuphe yomdlavuza ongaphansi

Ucwaningo lukhombisa ukuthi ukufaka umlimu ekudleni kwakho kunganciphisa ingozi yomdlavuza wekoloni. Ukudla umlimi kungathinta futhi kwandise ama-microbiota kukholoni, ngokusho kocwaningo olwenziwe ngabaphenyi baseTexas A & M University nase-University of North Carolina ^[6] .

6. Thuthukisa impilo yethambo

I-boron yamaminerali ikhona kakhulu kuma-prune omisiwe okusiza ukwakha amathambo aqinile futhi ithuthukise ukuhlangana kwemisipha. Ngokusho kocwaningo, umlimi osomisiwe kanye ne-prune powder eyomile kunganciphisa amandla emisebe emnkantsheni wethambo, kuvimbele ukulahleka kwesisindo samathambo ^[7] . Amapulangwe nawo anamandla okuvimbela ukukhumuzeka kwamathambo.

7. Vikela futhi welaphe ukushoda kwegazi

Ukuthena kungumthombo omuhle wensimbi, obalulekile ukuvimbela nokwelapha ukushoda kwe-iron anemia. Ukushoda kwegazi kwenzeka lapho umzimba ungenawo amangqamuzana egazi abomvu anele anele.

8. Thuthukisa ukubona

Ama-prune aphezulu ku-vitamin A, uvithamini obalulekile ekubukeni okucacile. Ukushoda kukavithamini A kungaholela ekungaboni kahle ebusuku, ukwehla kwe-macular, i-cataract namehlo omile.

9. Vikela ezifweni zamaphaphu

Isifo esingapheliyo sokuvimbela kwamaphaphu (COPD) yisifo samaphaphu esingapheli esidala ubunzima ekuphefumuleni. Ama-prune agcwele ama-antioxidants anciphisa ubungozi be-COPD, umdlavuza wamaphaphu nokuthuthukisa impilo yamaphaphu ^[8] .

10. Nciphisa izifiso zakho zokulamba

Ama-prunes angakusiza uzizwe ugcwele isikhathi eside ngenxa yokuqukethwe kwawo kwe-fiber ephezulu. I-Fiber ithatha isikhathi ukugaya, okusho ukuthi isifiso sakho sokudla sihlala sanelisekile isikhathi eside. Ngaphezu kwalokho, umlimi unenkomba ephansi ye-glycemic, okusho ukuthi i-glucose ifakwa egazini ngesilinganiso esiphansi futhi lokho kugcina indlala ikhona ^[9] .

11. Thuthukisa impilo yesikhumba nezinwele

Amavithamini namaminerali akhona kum-prunes anikela esikhunjeni nasezinweleni ezinempilo. Lesi sithelo siqinisa izinwele kusuka empandeni futhi sivimbele ukonakala kwezinwele nokwephuka. Kubuye kubambezele inqubo yokuguga futhi kubambezele ukuqala kwemibimbi.

Imiphumela emibi engaba khona yokudla ama-prunes

• Amapulangwe angadala noma abhebhethekise isifo sohudo ngenxa yokuqukethwe kwe-fiber kuzo.

• Amapulangwe aqukethe i-sorbitol, ushukela owandisa igesi nokuqumba esiswini.

• Ukudla umlimi ongaphezulu ngokweqile kungadala ukuzuza kwesisindo ngenxa yobukhona boshukela.

• Abantu abanezimo ezithile zezempilo, njenge-ulcerative colitis akufanele badle umlimi.

• Amapulangwe aqukethe iminonjana ye-histamine, engadala ukungezwani komzimba emzimbeni.

• Ngesikhathi senqubo yokumisa, umlimi unquma ikhemikhali ebizwa nge-acrylamide ethathwa njenge-carcinogenic yi-National Cancer Institute.

Ungawengeza Kanjani Ama-Prune Ekudleni Kwakho

• Sebenzisa izihlahla zomnqumo ezomisiwe njengesidlwana.
• Hlanganisa umlimi nezinye izithelo ezomisiwe ukuze uhlanganise umzila onempilo.
• Faka umlimi njengomnqumo we-oatmeal yakho, ama-pancake nama-waffles.
• Bangeze kuziphuzo, ama-smoothies nezimpahla ezibhakiwe.
• Sebenzisa umlimi ukwenza ujamu.

Kungakanani Okufanele Ube nakho?

Umnyango Wezolimo wase-U.S. Uncoma ukuba nezithelo ezimbili ezomisiwe ngosuku (25 kuya ku-38 g). Kodwa-ke, inani lingahluka ngokuya ngamaqembu eminyaka yobudala nezidingo zokudla okunempilo.

1. [1]UGallaher, C. M., noGallaher, D. D. (2008). Ama-plums omisiwe (ama-prunes) anciphisa indawo ye-atherosclerosis lesion kumagundane angenayo i-apolipoprotein E. Umagazini waseBrithani wezokudla, i-101 (2), 233-239.
2. [okubili]UGunness, P., noGidley, M. J. (2010). Izindlela ezingaphansi kwezakhi zokwehlisa i-cholesterol yokudla okuncibilikayo kwe-fiber polysaccharides.Ukudla nomsebenzi, 1 (2), 149-155.
3. [3]Inyuvesi yaseLiverpool. (2014, Meyi 30). Ukudla umlimi kungasiza ukunciphisa umzimba, imibukiso yokufunda.
4. [4]U-Ahmed, T., Sadia, H., Batool, S., Janjua, A., noShuja, F. (2010). Ukusetshenziswa kwama-prune njengokulawulwa komfutho wegazi ophezulu.I-Journal ye-Ayub Medical College Abbottabad, 22 (1), 28-31.
5. [5]Lever, E., Scott, S. M., Louis, P., Emery, P. W., & Whelan, K. (2019). Umphumela wama-prune ekukhishweni kwendle, isikhathi sokuhamba kwesisu kanye ne-microbiota yamathumbu: Isivivinyo esilawulwa ngokungahleliwe. I-Clinical Nutrition, 38 (1), 165-173.
6. [6]I-Texas A & M AgriLife Communications. (2015, Septhemba 25). Ama-plums omisiwe anganciphisa ingozi yomdlavuza wekoloni, ucwaningo lukhombisa.
7. [7]ISchreurs, A. S., Shirazi-Fard, Y., Shahnazari, M., Alwood, J. S., Truong, T. A., Tahimic, C. G. T., ... & Globus, R. K. (2016). Ukudla kweplamu okwomile kuvikela ekulahlekelweni ngamathambo okubangelwa yimisebe ye-ionizing. Imibiko yesayensi, 6, 21343.
8. [8]IMacNee, W. (2005). Ukwelashwa kwe-COPD ezinzile: ama-antioxidants. Ukubuyekezwa Kokuphefumula KwaseYurophu, 14 (94), 12-22.
9. [9]UFurchner-Evanson, A., Petrisko, Y., Howarth, L., Nemoseck, T., & Kern, M. (2010). Uhlobo lokudla okulula kuthonya izimpendulo zokusuthisa kwabesifazane abadala I-Appite, 54 (3), 564-569.

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