Plums: Nutrition, Hutano Mabhenefiti Uye Nzira dzeKudya

Mazita Akanakisa Evana

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Plum muchero unovaka muviri kwazvo weiyo subgenus uye genus Prunus uye ndevemhuri yeRosacea mhuri imwechete iyo mapichisi, maapurikoti uye nectarini ndeake. Plums, inozivikanwawo sealobukhara, inokosheswa nekuda kwavo kwehutano hunobatsira.

Iwo ari pamusoro pe2000 dzakasiyana dzakasiyana dzemapuramu anouya nemhando dzakasiyana uye mavara anogona kubva kune yero kana yepepuru kusvika kugirini kana tsvuku. Chimiro cheplamu chakatenderera kana chihombe uye vane nyama mukati nembeu imwechete yakaoma. Iyo tambo yeplamu inosiyana kubva kutapira kusvika kune tart uye ine muto wakanyanya uye unonaka kana uchidyiwa nyowani. Plum yakaomeswa kana mapurumu anoshandiswa kugadzira jam uye kuwedzerwa kune mamwe mabikirwo.

Plums akapatsanurwa kuita mapoka matatu: European-Asia (Prunus domestica), ChiJapanese (Prunus salicina), uye Damson (Prunus insititia) [1] . Plums akazara akazara nema antioxidants uye mamwe mavitamini uye mamineral, ayo anobatsira kune mazhinji ehutano mabhenefiti e plums.

Kukosha Kwehutano KwePlums

100 g yemapuramu ane 87.23 g mvura, 46 kcal simba uye iwo zvakare ane:

• 0,7 g mapuroteni
• 0,28 g mafuta
• 11.42 g makabhohaidhiretsi
• 1.4 g faibha
• 9.92 g shuga
• 6 mg calcium
• 0.17 mg simbi
• 7 mg magnesium
• 16 MG phosphorus
• 157 mg potasium
• 0.1 mg zinc
• 0.057 mg mhangura
• 9.5 mg vhitamini C
• 0.028 mg thiamine
• 0,026 MG riboflavin
• 0,417 mg niacin
• 0,029 mg vhitamini B6
• 5 mcg folate
• 1.9 mg choline
• 17 mcg vhitamini A
• 0,26 mg vhitamini E
• 6.4 mcg vhitamini K

Hutano Mabhenefiti ePlums

1. Kukuvara kwemasero ezasi

Vitamin C uye phytonutrients mumapuramu ane masimba ane antioxidant. Antioxidants inobatsira kudzivirira kukuvara kwesero kunokonzerwa nekushushikana kweiyo oxidative. Chidzidzo chakaburitswa muRondedzero yeMedical Chikafu chakawana kuti antioxidant yezviri muplums inogona kubatsira kuchengetedza magranulocytes (rudzi rwemachena masero eropa) kubva kunetseka kweiyo oxidative [piri] .

2. Rubatsiro pakugaya

Plum ine huwandu hwakawanda hwefibre iyo inogona kubatsira kudzora dumbu rekugaya. Chidzidzo che2016 chakaburitswa mu Molecular Nutrition uye Chikafu Ongororo yakaratidza kuti plums ine polyphenols uye carotenoids ayo anobatsira kudzikisa dumbu kuzvimba uye kukurudzira kugaya [3] .

3. Kusimudzira hutano hwemwoyo

Iyo fiber, flavonoids uye phenolic makomputa aripo muplums anogona kusimudzira hutano hwemwoyo nekudzikisa cholesterol uye nekudzora njodzi yehosha yemoyo.

4. Kuwedzera hutachiona

Iyo vhitamini C yezviri muplums inogona kubatsira mukusimbisa immune system nekuwedzera kushingirira kwemuviri wako kuzvirwere uye kuzvimba. Ongororo dzakawanda dzakaratidza kubatana pakati pevhitamini C uye immune immune [4] [5] .

5. Deredza chirwere cheshuga

Plums ine yakaderera glycemic index uye kuidya hakuzokonzere kusimudzira kamwe kamwe mumashuga eropa. Chidzidzo cha2005 chakaratidza anti-hyperglycemic mhedzisiro yeplums pakuderedza shuga yeropa uye triglyceride mazinga. Chimwe chidzidzo chakawana kuti kudya michero yakazara, kusanganisira plums kwakabatana nenjodzi yakaderera yerudzi rwechipiri chirwere cheshuga [6] [7] .

6. Tsigira hutano hwepfupa

Kuvapo kwemaminerari akakosha senge calcium, magnesium, vitamini K uye mhangura muplums zvinogona kubatsira mukuvandudza hutano hwemabhonzo. Chidzidzo chakaratidza kuti plums dzakaomeswa dzinogona kubatsira kusimbisa mapfupa uye kugadzirisa mapfupa emaminetsi emaminetsi [8] .

7. Kunowedzera kugona kwekuziva

Zvidzidzo zvakaonekwa zvakaratidza mhedzisiro yemapuramu pane kugona kushanda. Plums akapfuma mune polyphenols ayo anogona kubatsira kudzivirira zera zvine chekuita nezera neurodegenerative kusagadzikana senge chirwere cheAlzheimer [9] [10] .

8. Inovandudza hutano hweganda

Plums akapfuma muvhitamini C uye mamwe ma antioxidants ayo anobatsira kune hutano, hunopenya uye huyaruka ganda. Vitamin C inononoka kuunyana ganda uye inoderedza kuoma kweganda, nokudaro ichivandudza kuoneka kweganda [gumi neimwe] .

Side Migumisiro YePuramu

Plums inogona kukonzeresa nyaya dzekugaya, kusanganisira kuputika, manyoka mune vanhu vane shungu yemudumbu (IBS). Zvakare, plums ine huwandu hwakawanda hwe oxalates, izvo zvinogona kuwedzera njodzi yekuumbwa kwedombo [12] [13] . Saka, idya plums zvine mwero.

Nzira dzeKusanganisira Plums Mune Zvako Zvokudya

• Wedzera plums dzakatemwa kumatts, mapai, ice cream, keke uye puddings.
• Wedzera plums kwauri huku kana yemuriwo saladhi.
• Iishandise sekukanda yogati uye oatmeal.
• Wedzera plums kune yako huku ndiro.
• Paunenge uchigadzira michero smoothies, wedzera mamwe mapuramu kwairi.
• Iwe unogona zvakare kugadzira plum chutney.

Plum Recipes

Ginger plum Smoothie

Zvisungo:

• 1 yakaibva plum (nyowani, yakavharwa asi isina kusvuurwa)
• ½ mukombe weorenji jisi kana imwe juzi yemichero yesarudzo yako
• ½ mukombe wakajeka yogati kana 1 bhanana
• 1 tsp yakakangwa ginger nyowani

Maitiro:

• Wedzera zvese zvinoshandiswa mu blender uye uzviise mushe kuti zvinyatsoenderana.
• Iidire mugirazi uye unakirwe [14] .

Horoscope Yako Yemangwana

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