Prunes: Hutano Hutano Kubatsirwa & Nzira dzekuzvidya

Mazita Akanakisa Evana

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Prunes, inonziwo yakaomeswa plums, ine huwandu hwakawanda hwezvinhu zvinovaka muviri uye yakafuma mune antioxidants. Icho chinhu chakakomberedzwa sosi ye fiber uye zvinovaka muviri. Prune muto, wakatorwa kubva kumapurumu, zvakare une hutano hwakaenzana neuyo wemapurumu.

Prunes ine shuga yakawanda iyo inoita kuti igoomeswa pasina kuvirisa.

Kukosha Kwehutano KwePrune

100 g yemapurumu ine 275 kcal simba uye iwo zvakare ane

• 2.50 g mapuroteni
• 65 g makabhohaidhiretsi
• 5.0 g faibha
• 32.50 g shuga
• 1.80 mg simbi
• 12 mg sodium
• 6.0 mg vhitamini C
• 1250 IU vhitamini A

Hutano Kubatsirwa KwePrune

1. Dzivirira chirwere chemwoyo

Prunes ine yakawanda phytonutrients inonzi phenols iyo inotitisa iyo oxidation yeLDL cholesterol mumuviri. Zvidzidzo zvakaratidza kuti iyo antioxidants uye fiber zviripo mumichero zvinogona kubatsira kudzikisa cholesterol mwero ^[1] , ^[piri] .

2. Rubatsiro mukudzikira uremu

Zvinoenderana nekutsvagisa kwakaitwa neUniversity yeLiverpool, kudya michero sechikamu chehuremu hwekudya kunogona kuwedzera kurasikirwa nekurema. Vatsvakurudzi vakaona kuti vatori vechikamu vakadya michero sechikamu chekudya zvine hutano vakarasikirwa ne2 kg pahuremu uye vakadurura 2.5 cm kubva muchiuno chavo ^[3] .

3. Deredza BP

Masayendisiti anoratidza kuti kudya michero uye kunwa muto wepurune kunogona kudzikisa BP zvakanyanya. Chidzidzo chakaratidza kuti vatori vechikamu vaidya michero zuva nezuva vaive nekuderedzwa kweropa ^[4] .

4. Bvisa kuzvimbirwa

Prunes ine hupfumi mu fiber, iyo inobatsira kudzivirira mahemorrhoid ayo anokonzerwa nekuda kwekusingaperi kuzvimbirwa. Ose mapurumu uye mutserendende muto unoshanda se laxative nekuda kwavo kwakanyanya sorbitol zvemukati. Chidzidzo chakaratidza kuti mapurumu masere akaomeswa, kana aine 300 ml yemvura pazuva kwevhiki ina, kunatsiridza ura ^[5] .

5. Njodzi yegomarara repazasi

Kutsvagurudza kunoratidza kuti kuisa prunes muchikafu chako kunogona kudzora njodzi yekenza yemukondoni. Kudya michero kunogona kukanganisa uye kuwedzera microbiota mukoloni, maererano neongororo yakaitwa nevatsvagiri kubva kuTexas A&M University uye University of North Carolina ^[6] .

6. Kuvandudza hutano hwemapfupa

Iyo mineral boron inowanikwa kwazvo mumichero yakaomeswa iyo inobatsira kuvaka mapfupa akasimba uye inovandudza kubatana kwemhasuru. Sekureva kwechidzidzo, michero yakaomeswa uye poda yakaomeswa prune inogona kudzikisira simba remwaranzi pamafupa, kudzivirira kurasikirwa kwefupa ^[7] . Prunes zvakare inokwanisa kudzivirira osteoporosis.

7. Dzivirira uye rapa kupererwa neropa

Prune isosi yakanaka yesimbi, yakakosha kudzivirira nekubata kushomeka kwesimbi anemia. Anemia inoitika kana muviri usina kukwana masero matsvuku eropa.

8. Kuvandudza kuona

Prunes yakakwira muvhitamini A, vhitamini iyo yakakosha pakuona zvakajeka. Kushomeka kwevhitamini A kunogona kutungamira kuhusiku hupofu, macular degeneration, cataract, uye maziso akaoma.

9. Dzivirira kubva pachirwere chemapapu

Chisingaperi obstructive pulmonary chirwere (COPD) chirwere chisingaperi chemapapu chinokonzeresa kunetseka kufema. Prunes yakazara izere nema antioxidants ayo anoderedza njodzi yeCOPD, gomarara remapapu uye nekuvandudza hutano hwemapapu ^[8] .

10. Deredza nzara yako

Prunes inogona kukubatsira kuti unzwe kuzere kwenguva yakareba nekuda kweye yavo yepamusoro fiber. Fiber inotora nguva kugaya, zvinoreva kuti chishuwo chako chinoramba chakaguta kwenguva yakareba. Uyezve, prunes ine yakaderera glycemic index, zvinoreva kuti glucose inopinzwa muropa zvishoma nezvishoma uye izvo zvinoita kuti nzara irambe iripo ^[9] .

11. Kuvandudza hutano neganda nebvudzi

Mavitamini uye zvicherwa zviripo mumichero zvinopa hutano kuganda nemvere. Chibereko ichi chinosimbisa bvudzi kubva pamudzi uye chinodzivirira kukuvara kwebvudzi uye kutyora. Izvo zvakare zvinodzora kukwegura maitiro uye kunonoka kutanga kwemakaka.

Mhedzisiro Inogona Kuitika Yekushandisa Prunes

• Prunes inogona kukonzera kana kuwedzera manyoka nekuda kweiyo fiber yemukati mavari.

• Prunes ine sorbitol, shuga inowedzera gasi uye kuzvimba mudumbu.

• Kudya zvakawandisa prunes kunogona kukonzera huremu nekuda kwekuvapo kweshuga.

• Vanhu vane mamwe mamiriro ehutano, senge ulcerative colitis havafanirwe kudya prunes.

• Prunes ine zvisaririra zve histamine, izvo zvinogona kukonzeresa kusagadzikana mumuviri.

• Munguva yekuomesa, prunes inogadzira kemikari inonzi acrylamide iyo inoonekwa seinokonzera carcinogenic neNational Cancer Institute.

Maitiro Ekuwedzera Prune Mune Kudya Kwako

• Shandisa michero yakaomeswa sechingwa.
• Sanganisa michero yemichero nemimwe michero yakaomeswa yemusanganiswa une hutano.
• Wedzera michero sechigunzva mune oatmeal yako, mapanikake uye waffles.
• Wedzera ivo muzvinwiwa, smoothies uye zvakabikwa zvinhu.
• Shandisa prunes kugadzira jam.

Zvakawanda Sei Kuti Uve?

Dhipatimendi reUrimi reU.S. rinokurudzira kuve nemichero miviri yemichero yakaomeswa pazuva (25 kusvika 38 g). Zvisinei, mari yacho inogona kusiyana zvichienderana nezera remapoka uye zvinovaka muviri zvinodiwa.

1. [1]Gallaher, C. M., & Gallaher, D. D. (2008). Plums dzakaomeswa (prunes) inoderedza atherosclerosis lesion nzvimbo mune apolipoprotein E-inoshomeka mbeva. Briteni magazini yezvekudya, 101 (2), 233-239.
2. [piri]Gunness, P., & Gidley, M. J. (2010). Maitiro ari pasi pecholesterol-yekudzikisa zvivakwa zveyakaomeswa chikafu chefibre polysaccharides Chikafu & basa, 1 (2), 149-155.
3. [3]Yunivhesiti yeLiverpool. (2014, Chivabvu 30). Kudya michero kunogona kubatsira kurasikirwa uremu, kudzidza kunoratidza.
4. [4]Ahmed, T., Sadia, H., Batool, S., Janjua, A., & Shuja, F. (2010). Kushandiswa kwemapurumu sekutonga kweBP. Journal of Ayub Medical College Abbottabad, 22 (1), 28-31.
5. [5]Lever, E., Scott, S. M., Louis, P., Emery, P.W, & Whelan, K. (2019). Mhedzisiro yemichero pane stool kuburitsa, gut kufamba nguva uye gastrointestinal microbiota: Muedzo unongorongedzwa. Clinical Nutrition, 38 (1), 165-173.
6. [6]Texas A & M AgriLife Kutaurirana. (2015, Gunyana 25). Plum dzakaomeswa dzinogona kudzikisa njodzi yekenza yemukondoni, kutsvagisa kunoratidza.
7. [7]Schreurs, A. S., Shirazi-Fard, Y., Shahnazari, M., Alwood, J. S., Truong, T. A., Tahimic, C. G. T., ... & Globus, R. K. (2016). Yakaomeswa plamu chikafu inodzivirira kubva pakurasikirwa kwepfupa kunokonzerwa neionizing radiation.Scientific reports, 6, 21343.
8. [8]MacNee, W. (2005). Kurapa kweCOPD yakagadzikana: antioxidants.European Respiratory Ongororo, 14 (94), 12-22.
9. [9]Furchner-Evanson, A., Petrisko, Y., Howarth, L., Nemoseck, T., & Kern, M. (2010). Rudzi rwezvikafu zvekudya zvinokanganisa kugutsa mhinduro muvanhu vakuru vakadzi Chido, 54 (3), 564-569.

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