Iiplums: Isondlo, Izibonelelo zezeMpilo kunye neendlela zokutya

Amagama Aphezulu Ebantwaneni

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Iiplums ziziqhamo ezinesondlo kakhulu kwi-subgenus kunye ne-genus Prunus kwaye zezosapho lwase Rosacea lusapho olunye neepesika, iiapilkosi kunye nectarines. Iiplums, ezikwabizwa ngokuba yi-aloobukhara, zixabisekile ngenxa yesibonelelo sempilo.

Zingaphezu kwama-2000 iindidi ezahlukeneyo zeeplums eziza ngobukhulu obahlukeneyo kunye nemibala enokuthi iqale ukusuka kumbala omthubi okanye omfusa ukuya kuluhlaza okanye obomvu. Ubume beplam busisazinge okanye bu-oval kwaye ziyinyama embindini kunye nembewu enye enzima. Incasa ye-plum iyahluka ukusuka ku-sweet ukuya kwi-tart kwaye inamanzi kakhulu kwaye imnandi xa ityiwe intsha. Iiplamu ezomileyo okanye ii-prunes zisetyenziselwa ukwenza ijam kwaye zongezwa kwezinye iiresiphi.

Iiplums zahlulwe zangamaqela amathathu: i-European-Asia (Prunus domestica), iJapan (Prunus salicina), kunye noDamson (Prunus insititia) [1] . Iiplums zipakishwe zizele ngama-antioxidants kunye nezinye iivithamini kunye neeminerals, ezifaka igalelo kuncedo lweplums.

Ixabiso lesondlo sePlums

I-100 g yeeplamu iqulethe i-87.23 g yamanzi, i-46 kcal yamandla kwaye ikwaqulathe:

• 0.7 g yeprotheni
• 0.28 g amafutha
• 11.42 g ikhabohayidrate
• 1.4 g ifayibha
• 9.92 g iswekile
• 6 mg calcium
• 0.17 mg intsimbi
• 7 mg wemagniziyam
• 16 mg phosphorus
• 157 mg potassium
• 0.1 mg zinc
• 0.057 mg ubhedu
• 9.5 mg ivithamin C
• 0.028 mg thiamine
• 0.026 mg riboflavin
• 0.417 mg niacin
• 0.029 mg ivithamini B6
• 5 mcg folate
• 1.9 mg yoline
• 17 mcg ivithamini A
• 0.26 mg ivithamin E
• 6.4 mcg ivithamin K

IziBonelelo zezeMpilo zePlums

1. Umonakalo weseli osezantsi

I-Vitamin C kunye ne-phytonutrients kwiiplamu zineempawu ezinamandla zokulwa ne-antioxidant. I-Antioxidants inceda ukuthintela ukonakala kweseli okubangelwa luxinzelelo lwe-oxidative. Isifundo esapapashwa kwiJenali yokutya okuNyango kwafumanisa ukuba umxholo we-antioxidant kwii-plums unokunceda ukukhusela ii-granulocytes (uhlobo lweeseli ezimhlophe zegazi) kuxinzelelo lwe-oxidative. [Mbini] .

2. Uncedo ekwetyisweni

Iiplums ziqulathe isixa esifanelekileyo sefayibha enokunceda kulawule inkqubo yokwetyisa. Uphononongo luka-2016 olupapashwe kwi- Isondlo seMolekyuli noPhando lokutya ibonise ukuba i-plums iqulethe i-polyphenols kunye ne-carotenoids ezinceda ukuthoba ukudumba kwamathumbu kunye nokukhuthaza ukwetyisa [3] .

3. Ukukhuthaza impilo yentliziyo

I-fiber, i-flavonoids kunye ne-phenolic compounds ezikhoyo kwi-plums zinokuphucula impilo yentliziyo ngokunciphisa i-cholesterol kunye nokunciphisa umngcipheko wesifo sentliziyo.

4. Ukunyusa amajoni omzimba

Umxholo wevithamini C kwiiplamu unokunceda ekomelezeni amajoni omzimba ngokwandisa ukuxhathisa komzimba wakho kwizifo kunye nokudumba. Izifundo ezininzi zibonise ikhonkco phakathi kwe-vitamin C kunye nokusebenza komzimba [4] [5] .

5. Nciphisa umngcipheko wesifo seswekile

Iiplums zinesalathiso esisezantsi se-glycemic kwaye ukuyitya akuyi kubangela ukunyuka ngequbuliso kumanqanaba eswekile yegazi. Uphononongo olwenziwe ngo-2005 lwabonisa iziphumo ezichasene ne-hyperglycemic yeeplamu ekunciphiseni iswekile yegazi kunye namanqanaba e-triglyceride. Olunye uphononongo lufumanise ukuba ukutya iziqhamo ezithile, kubandakanya iiplamu kunxulunyaniswa nomngcipheko ophantsi wohlobo lweswekile yesi-2 [6] [7] .

6. Inkxaso yempilo yethambo

Ubukho bezimbiwa ezibalulekileyo ezinje ngecalcium, nemagniziyam, ivithamin K kunye nobhedu kwiiplums kunokunceda ekuphuculeni impilo yethambo. Uphononongo lubonise ukuba iiplamu ezomileyo zinokunceda ukomeleza amathambo kunye nokuphucula uxinano lweemaminerali [8] .

7. Yandisa ukusebenza kwengqondo

Izifundo ezaziwayo zibonise isiphumo esihle seeplums ekusebenzeni kwengqondo. Iiplamu zityebile kwiipolyphenols ezinokukunceda ukunqanda ukuphazamiseka okunxulumene nobudala besifo njenge-Alzheimer's [9] [10] .

8. Iphucula impilo yolusu

Iiplums zityebile ku-vitamin C kunye nezinye ii-antioxidants ezinegalelo kulusu olusempilweni, oluqaqambileyo nolutsha. I-Vitamin C ilibazisa imibimbi yolusu kwaye inciphisa ukoma kolusu, ngaloo ndlela kuphucula ukubonakala kolusu [Shumi elinanye] .

Iziphumo ebezingalindelekanga zePlums

Iiplums zinokubangela imiba yokugaya ukutya, kubandakanya ukuqunjelwa, urhudo kubantu abane-bowel syndrome (IBS). Kwakhona, iiplums ziqulathe isixa esikhulu se-oxalates, ezinokuthi zonyuse umngcipheko wokwenziwa kwamatye ezintso [12] [13] . Ke, yitya iiplums ngokumodareyitha.

Iindlela zokubandakanya iiPlums kwisidlo sakho

• Yongeza ii-plums ezinqunqiweyo kwiitarts, iipayi, i-ayisi khrim, ikeyiki kunye neepudding.
• Yongeza iplums kuwe yenkukhu okanye isaladi yemifuno.
• Yisebenzise njenge-topping kwi yogurt kunye ne-oatmeal.
• Yongeza i-plums kwiitya zakho zenkukhu.
• Ngelixa usenza i-smoothies yeziqhamo, yongeza ezinye i-plums kuyo.
• Unokwenza iplum chutney.

Iiplamu zokupheka

Ijinja plum smoothie

Izithako:

• 1 iplamu evuthiweyo (entsha, ebunjiweyo kodwa engaxutywanga)
• Juice indebe yeorenji okanye enye incindi yeziqhamo oyikhethileyo
• ½ ikomityi yeyogathi engenanto okanye ibhanana e-1
• 1 tsp i-ginger entsha

Indlela:

• Yongeza zonke izithako kwi-blender uze udibanise kakuhle ukulungelelanisa ukuhambelana.
• Galela kwiglasi kwaye wonwabe [14] .

I-Horoscope Yakho Yangomso

Ukwazi

Ndithumele Nge-Imeyile Veza Kwindawo