Iiprune: Izibonelelo zezeMpilo kunye neendlela zokuzitya

Amagama Aphezulu Ebantwaneni

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I-Prunes, ekwabizwa ngokuba yi-plums eyomileyo, ine-plethora yezakhamzimba kwaye ityebile kwii-antioxidants. Ngumthombo oxineneyo wefayibha kunye nezondlo. Ijusi ye-Prune, ekhutshwe kwi-prunes, nayo inezibonelelo ezifanayo zempilo njengaleyo ye-prunes.

I-Prunes iphezulu kwiswekile evumela ukuba yomiswe ngaphandle kokuvumba.

Ixabiso lesondlo sePrune

I-100 g ye-prunes ine-275 kcal energy kwaye nazo ziqulathe

• 2.50 g yeprotheni
• 65 g ikhabohydrate
• 5.0 g ifayibha
• 32.50 g iswekile
• 1.80 mg yentsimbi
• 12 mg isodiyam
• 6.0 mg ivithamin C
• 1250 IU ivithamini A

IziBonelelo zezeMpilo zePrune

1. Thintela isifo sentliziyo

Iiprune ziqulathe izixa eziphezulu zeepytonutrients ezibizwa ngokuba zii-phenols ezithintela i-oxidation ye-LDL cholesterol emzimbeni. Izifundo zibonise ukuba ii-antioxidants kunye ne-fiber ezikhoyo kwi-prunes zinokunceda ukunciphisa amanqanaba e-cholesterol ^[1] , ^[Mbini] .

2. Uncedo ekunciphiseni ubunzima

Ngokophando olwenziwe yiDyunivesithi yaseLiverpool, ukutya izihlwitha njengenxalenye yesisindo sokunciphisa umzimba kunokunyusa ukunciphisa umzimba. Abaphandi bafumanise ukuba abathathi-nxaxheba abatya ii-prunes njengenxalenye yesondlo esisempilweni baphulukana ne-2 kg ubunzima kwaye baphalaza i-2.5 cm esinqeni sabo ^[3] .

3. Nciphisa uxinzelelo lwegazi

Oososayensi bacebisa ukuba ukutya iipruni kunye nokusela ijusi kunokunciphisa uxinzelelo lwegazi ngokubonakalayo. Uphononongo lubonise ukuba abathathi-nxaxheba abatya ii-prunes mihla le banokunciphisa uxinzelelo lwegazi ^[4] .

4. Nciphisa ukuqhina

Iiprune zityebile ngefayibha, enceda ukukhusela iihaemorrhoids ezibangelwa kukuqhinwa okungapheliyo. Zombini ii-prune kunye nejusi zisebenza njenge-laxative ngenxa yomxholo wabo ophezulu we-sorbitol. Isifundo sibonise ukuba i-prunes ezisibhozo ezomileyo, xa ubunama-300 ml amanzi ngosuku kwiiveki ezi-4, ukuphucula ukusebenza kwamathumbu ^[5] .

5. Umngcipheko womhlaza wamathumbu asezantsi

Uphando lubonisa ukuba ukufaka iiprune kwisidlo sakho kunokunciphisa umngcipheko womhlaza wekolon. Ukutya iziqwenga kungachaphazela ngokuqinisekileyo kwaye kwandise i-microbiota kwikholoni, ngophando olwenziwe ngabaphandi abasuka kwiYunivesithi yaseTexas A&M nakwiDyunivesithi yaseNorth Carolina. ^[6] .

6. Ukuphucula impilo yethambo

I-boron yamaminerali ikhoyo kakhulu kwizidiliya ezomisiweyo ezinceda ukwakha amathambo omeleleyo kunye nokuphucula ulungelelwaniso lwezihlunu. Ngokophando, i-prune eyomileyo kunye ne-powder prune eyomileyo inokunciphisa ifuthe lemitha kumongo wethambo, ukuthintela ukulahleka kobunzima bethambo ^[7] . Iiprunes zikwanakho ukuthintela i-osteoporosis.

7. Thintela kwaye uphathe i-anemia

I-Prune ngumthombo olungileyo we-iron, obalulekileyo ukukhusela nokunyanga i-anemia yokunqongophala kwe-iron. Ukunqongophala kwegazi kwenzeka xa umzimba ungenayo iiseli ezibomvu zegazi ezaneleyo.

8. Ukuphucula ukubona kwamehlo

I-Prunes iphezulu ku-vitamin A, ivithamini ebalulekileyo kumbono ocacileyo. Ukusilela kwevithamini A kunokukhokelela kubumfama ebusuku, ukonakala kwe-macular, i-cataract, kunye namehlo owomileyo.

9. Khusela kwisifo semiphunga

Isifo esinganyangekiyo semiphunga (COPD) sisifo esingapheliyo semiphunga esibangela ubunzima ekuphefumlweni. Iiprune zigcwele zigcwele zii-antioxidants ezinciphisa umngcipheko weCOPD, umhlaza wemiphunga kunye nokuphucula impilo yemiphunga ^[8] .

10. Nciphisa umnqweno wakho wokulamba

Iipruni zinokukunceda uzive ugcwele ixesha elide ngenxa yomxholo wefayibha ephezulu. Ifayibha ithatha ixesha ukwetyisa, oko kuthetha ukuba ukuthanda ukutya kuhlala kunelisekile ixesha elide. Ukongeza, ii-prunes zinesalathiso esisezantsi se-glycemic, oko kuthetha ukuba iswekile ifunxwa egazini ngesantya esincinci kwaye igcina indlala ^[9] .

11. Yandisa impilo yolusu kunye neenwele

Iivithamini kunye neeminerali ezikhoyo kwi-prunes zinegalelo kulusu olusempilweni nasezinweleni. Esi siqhamo someleza iinwele ezisuka kwingcambu kwaye sithintela ukonakala kweenwele kunye nokophuka. Iyacothisa inkqubo yokuguga kwaye ilibazise ukuqala kwemibimbi.

Iziphumo ebezingalindelekanga ezinokubakho zokuTya iziqwengana

• Iipruni zinokubangela okanye zenze mandundu urhudo ngenxa yomxholo wefayibha kuzo.

• Iiprune zine-sorbitol, iswekile eyonyusa irhasi kunye nokudumba esiswini.

• Ukutya iiprune ezigqithisileyo kunokubangela ukutyeba ngenxa yobukho beswekile.

• Abantu abaneemeko ezithile zempilo, ezinjenge-ulcerative colitis akufuneki batye iziqwengana.

• Iiprune ziqulathe umkhondo we-histamine, enokuthi ibangele ukusabela komzimba emzimbeni.

• Ngexesha lokomisa, ii-prunes zenza ikhemikhali ebizwa ngokuba yi-acrylamide ethathelwa ingqalelo njenge-carcinogenic yi-National Cancer Institute.

Uyongeza njani iPrune kwisidlo sakho

• Sebenzisa iziqwengana ezomisiweyo njenge-snack.
• Hlanganisa iiprimon kunye nezinye iziqhamo ezomisiweyo ukuze uxube umzila osempilweni.
• Yongeza i-prunes njenge-topping kwi-oatmeal yakho, i-pancake kunye ne-waffles.
• Yongeza kwiziselo, i-smoothies kunye nezinto ezibhakiweyo.
• Sebenzisa iipruni ukwenza ijam.

Yimalini Ukuba nayo?

ISebe lezoLimo laseMelika licebisa ukuba kubekho iziqhamo ezibini ezomisiweyo ngosuku (25 ukuya kuma-38 g). Nangona kunjalo, inani lingahluka ngokuxhomekeke kubudala beminyaka kunye neemfuno zesondlo.

1. [1]UGallaher, uCM, kunye noGallaher, uD D. (2008). Iiplamu ezomileyo (ii-prunes) zinciphisa indawo ye-atherosclerosis lesion kwi-apolipoprotein iimpuku ezingenayo i-E. Ijenali yaseBritane yesondlo, i-101 (2), 233-239.
2. [Mbini]Ubundu, P., kunye noGidley, M. J. (2010). Iindlela ezisisiseko se-cholesterol esehlisa iipropathi ze-fiber polysaccharides zokutya kunye nomsebenzi, 1 (2), 149-155.
3. [3]KwiYunivesithi yaseLiverpool. (2014, ngoMeyi 30). Ukutya iziqwenga kunokunceda ukunciphisa umzimba, imiboniso yokufunda.
4. [4]U-Ahmed, T., Sadia, H., Batool, S., Janjua, A., kunye noShuja, F. (2010). Ukusetyenziswa kwepremon njengokulawula uxinzelelo lwegazi. Ijenali yeAyub Medical College yaseAbbottabad, 22 (1), 28-31.
5. [5]Ulever, E., Scott, S. M., uLouis, P., uEmery, uPW, kunye noWhelan, K. (2019). Iziphumo zeprune kwimveliso yelindle, ixesha lokuhamba kwamathumbu kunye ne-microbiota yesisu: Ulingo olulawulwa ngokungahleliwe.Clinical Nutrition, 38 (1), 165-173.
6. [6]I-Texas A & M AgriLife yoNxibelelwano. (2015, Septemba 25). Iiplamu ezomileyo zinokunciphisa umngcipheko womhlaza wekolon, uphando lubonisa.
7. [7]ISchreurs, S. S., Shirazi-Fard, Y., Shahnazari, M., Alwood, J. S., Truong, T. A., Tahimic, C. G. T., ... kunye neGlobus, R. K. (2016). Ukutya oku-plum okomileyo kukhusela kwilahleko yethambo ebangelwa yimitha ye-radiation. Iingxelo zenzululwazi, 6, 21343.
8. [8]IMacNee, W. (2005). Unyango lweCOPD oluzinzileyo: ii-antioxidants. Uvavanyo lokuPhefumla lwaseYurophu, 14 (94), 12-22.
9. [9]UFurchner-Evanson, A., Petrisko, Y., Howarth, L., Nemoseck, T., kunye noKern, M. (2010). Uhlobo lweempembelelo zokutya kwi-snatiety kubasetyhini abadala.Ukutya, 54 (3), 564-569.

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