Izinzuzo zezempilo eziyi-9 zemihlumela yomuthi nokuthi ungazisebenzisa kanjani

-Delile

• 1. Ukulwa nokuqunjelwa
• ezimbili.Kuvikela izifo zenhliziyo nemithambo yegazi
• 3. Isiza i-cholesterol ephansi
• 4. Ilawula ushukela wegazi
• 5. Kukusiza wehlise isisindo
• 6. Ithuthukisa impilo yamathambo
• 7. Kugwema umdlavuza
• 8. Kuvikela ezifweni zamaphaphu
• 9. Kuvimbela i-anemia
• Ithebula lolwazi lokudla okunempilo
• Iziphuzo zokupheka ezinempilo
• Prune amavithamini
• Isaladi nge umlimi unquma

I-prune ifomu le-plum elingenamanzi futhi linezakhamzimba eziningi ezidingekayo ukuze umzimba usebenze kahle, futhi kungaba isu elihle lokusiza ukuqeda ukuqunjelwa nokulawula ukusebenza kwamathumbu ngoba licebile kakhulu ku-fiber.

Ngaphezu kwalokho, umlimi unezinye izinzuzo njengokuthuthukisa ukujikeleza kwegazi, ukunciphisa ubungozi besifo senhliziyo nokusiza ukunciphisa isifiso sokudla, isibonelo.

I-prune ibuye isize ukukhipha umzimba emzimbeni ngoba ine-pectin ewuhlobo lwefayibha esiza ukususa izinsimbi ezisindayo ezinobuthi njenge-lead noma i-mercury emzimbeni, engaba khona ezinhlanzini noma izithelo nemifino ethengwe esitolo.

Izinzuzo eziyinhloko zemihlumela yile:

1. Ukulwa nokuqunjelwa

I-prune icebe kakhulu ngemicu encibilikayo efana ne-pectin kanye nemicu engancibiliki efana ne-cellulose kanye ne-hemicellulose esebenza ngokumunca amanzi asepheshini lokugaya ukudla elenza ijeli esiza ukulawula amathumbu, ikhulule ukuqunjelwa futhi inciphise ubungozi bama-hemorrhoids.

Ngaphezu kwalokho, ama-prune ane-sorbitol okuyi-laxative yemvelo eyenza lula ukuqedwa kwendle. Bheka izindlela ezi-5 zokudla i- Prune yokuqunjelwa.

ezimbili.Kuvikela izifo zenhliziyo nemithambo yegazi

I-prune inezakhi zomzimba eziningana ekwakhekeni kwayo okunciphisa ubungozi bezifo zenhliziyo nemithambo yegazi efana ne-myocardial infarction kanye ne-atherosclerosis.

I-Rutin ne-vitamin C kuma-prunes zibhekele ukugcina imithambo yegazi iphilile, uvithamini K uvimbela ukubalwa kwemithambo futhi i-pectin isiza ekwehliseni i-cholesterol ngokunciphisa ukumuncwa kwamafutha ekudleni.

Ngaphezu kwalokho, ezinye izifundo zikhombisa ukuthi ukudla ukudla okuthenwa ngosuku kusiza ukulawula umfutho wegazi ngokuba nama-flavonoid nama-polyphenols anemiphumela elwa nokuvuvukala kanye ne-antioxidant. Funda mayelana nokunye ukudla ukwehlisa umfutho wegazi.

3. Isiza i-cholesterol ephansi

I-Pectin, i-fiber encibilikayo ekhona kum-prunes, isebenza ngokunciphisa ukumuncwa kwamafutha asuka ekudleni futhi ngale ndlela isiza ukwehlisa i-cholesterol ebhekele ukwakheka kwamapulangwe anamafutha emithanjeni eba mincane futhi ingabi bhetyebhetye kangako, okwenza i-atherosclerosis ingaholela ukumelwa yinhliziyo, ukwehluleka kwenhliziyo nokufa uhlangothi.

4. Ilawula ushukela wegazi

Ama-prune fibers ancibilikayo, njenge-pectin, asiza ukwehlisa ukumuncwa kwe-glucose ekudleni ngokukhuthaza ukwehliswa kwamazinga kashukela egazini nokwenza ngcono ukuphendula komzimba ku-insulin, okusiza ekuvikeleni nasekwelapheni isifo sikashukela.

Ngaphezu kwalokho, i-sorbitol ekhona kuma-prunes ivumela ushukela osekudleni ukuthi umunce kancane futhi, ngaleyo ndlela, uvumela ukulawula okungcono kweglucose yegazi.

Buka ividiyo ukuze ufunde ukulawula i-glucose yegazi.

5. Kukusiza wehlise isisindo

Imilime ingasiza ekwehliseni isisindo ngoba icebile ezintanjeni ezinciphisa isikhathi sokugaya futhi zikhulise umuzwa wokusutha ngemuva kokudla, okunciphisa isifiso sokudla.

Ama-plum polyphenols anomphumela wokulwa ne-adipogenic okusho ukuthi asiza ukunciphisa ukwakheka kwezicubu ze-adipose emzimbeni, kukhetha ukunciphisa isisindo.

Kodwa-ke, kubalulekile ukuthi uqaphele lapho usebenzisa lesi sithelo ekudleni ukuze wehlise isisindo njengoba ukudla ngobuningi obukhulu kungaba nomphumela ohlukile. Ukuze ube nezinzuzo zemihlumela ekunciphiseni isisindo, okuhle ukuthi udle ubuningi bamayunithi ama-2 ngosuku. Bheka okunye ukudla okungu-10 okusiza ukunciphisa umzimba.

6. Ithuthukisa impilo yamathambo

Imilimi yomthombo iwumthombo wezakhamzimba ezifana ne-boron, i-vitamin K ne-calcium, enemiphumela yokuvikela nokusiza ekwakheni nasekulondolozeni amangqamuzana amathambo, ngakho-ke, enza ukuvimbela nokwelashwa kwamathambo.

Olunye ucwaningo lukhombisa ukuthi ama-prune anganciphisa ubungozi be-osteoporosis kubantu besifazane abaya esikhathini, futhi kungakuhle ukuthi udle okungenani i-1 prune ngosuku ukuthola le nzuzo.

7. Kugwema umdlavuza

Ama-polyphenols akhona kuma-prune anezenzo zokulwa nokuvuvukala, ezinciphisa ukulimala kwamaseli futhi zivimbele ukukhula komdlavuza. Olunye ucwaningo lukhombisa ukuthi ukuthena kuyakhuphula futhi kuthuthukise izitshalo zebhaktheriya emathunjini futhi ngaleyo ndlela kunciphise ingozi yomdlavuza wamathumbu.

Thola okunye ukudla okusiza ukuvikela umdlavuza.

8. Kuvikela ezifweni zamaphaphu

Prune ama-antioxidants, njenge-polyphenols, alwe nama-radicals amahhala angadala ukulimala kwamaphaphu, ikakhulukazi kwababhemayo. Ngaphezu kwalokho, ama-polyphenols athuthukisa impilo yamaphaphu futhi asiza ekunciphiseni ubungozi be-pulmary emphysema, isifo esingapheliyo sokuphazamiseka kwamaphaphu (COPD) nomdlavuza wamaphaphu.

9. Kuvimbela i-anemia

I-prune icebile nge-iron esiza ukuvimbela nokwelapha i-anemia eyenzeka lapho igazi lingenayo i-iron eyanele edingekayo ukuze kusebenze kahle amaseli abomvu egazi. Bona okunye ukudla okungu-7 ukulwa ne-anemia.

Ithebula lolwazi lokudla okunempilo

Ithebula elilandelayo libonisa ukwakheka kokudla okunempilo ngamagremu ayi-100 we-prune.

Kubalulekile ukusho ukuthi ukuthola zonke izinzuzo ezibalulwe ngenhla, ama-prune kufanele afakwe ekudleni okulinganiselayo futhi okunempilo.

Iziphuzo zokupheka ezinempilo

Indlela elula yokudla lesi sithelo, ukwandisa inani le-fiber ekudleni, ukushaya i-prune blender nge-granola, okusanhlamvu kanye ne-yogurt.

Ezinye izindlela zokupheka ezisheshayo, ezilula ukuzilungiselela nezinomsoco yilezi:

Prune amavithamini

Izithako

• Ubisi lwenkomo olubandayo olungama-400 ml noma olunye ubisi;

• Ubhanana 2 obufriziwe uthathe izingcezu;

• Izihlahla ezimbili;

• 1 isipuni 100% cocoa;

• Isipuni esingu-1 sebhotela lamantongomane.

Imodi yokulungiselela

Geza ama-plums kahle, usike phakathi bese ususa imigodi. Beka zonke izithako ku-blender bese ushaya. Khonza ngokushesha.

Isaladi nge umlimi unquma

Izithako

• I-1/3 ye-ulethisi;

• 200 g wesipinashi;

• 1 isanqante egayiwe;

• Izihlahla ze-3;

• 90-100 g ushizi uthathe ama-cubes;

• 90-100 g we-ham oqoshiwe;

• Isifutho 1 samafutha omnqumo;

• Usawoti ukunambitha.

Imodi yokulungiselela

Geza ulethisi, isipinashi, izaqathe kanye nezihlahla zomlimi. Sika ulethisi ube yimichilo bese uyifaka phakathi. Cwecwa isanqante ne-grate. Sika umlimi bese ususa imigodi. Faka izithako kanye nenkathi ngotshisi wamafutha omnqumo nosawoti ukunambitha.