Izinzuzo Eziphezulu Zezempilo zePrune neJuune Prune

-Delile

• 1. Isiza ukugaya ukudla
• 2. Ilawula isifiso
• 3. Iphezulu nge-potassium
• 4. Amavithamini aphezulu
• 5. Inikeza ngomthombo omuhle wensimbi
• 6. Wakha amathambo nemisipha
• 7. Kwehlisa amazinga e-cholesterol
• 8. Kwehlisa umfutho wegazi
• 9. Isiza ukunciphisa isifiso sokudla
• 10. Kuvikela i-emphysema
• 11. Kwehlisa ingozi yomdlavuza wamathumbu
• Imiphumela emibi engaba khona yemihlumela yomuthi wepulangwe nejusi le-prune
• Ukugaya ukudla
• Ukuzuza kwesisindo
• Umthelela ezimweni ezithile zezempilo
• Eminye imiphumela emibi engaba khona kanye nokuqapha
• Ukungeza umlimi ongaphezulu ekudleni kwakho

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukubuka konke

Ukuhlala u-hydrated kuyindlela enhle yokuvikela izitho zakho, futhi futhi kungenye yezimfihlo zesikhumba esinempilo.

Ukuphuza izingilazi zamanzi eziyisishiyagalombili ezinconyiwe ngosuku kuhle kulokhu. Kodwa enye indlela yokwengeza ukunambitheka okwengeziwe nezakhamzimba osukwini lwakho ukufaka ijusi le-prune ekudleni kwakho.

Thenga i-prune juice online.

Ijusi le-Prune lenziwa ngama-plums omisiwe, noma ama-prune, aqukethe izakhi eziningi ezingasiza empilweni enhle. Ama-prunes awumthombo omuhle wamandla, futhi awabangeli ukunyuka okusheshayo emazingeni kashukela egazini.

Ama-prunes anokuqukethwe okushukela okuphezulu, okuwavumela ukuthi omiswe ngaphandle kokuvutshelwa. Futhi zinofibre omkhulu, ongakusiza ulawule amathumbu akho nesinye.

Nazi izinzuzo eziyi-11 eziphezulu zezempilo ze-prunes kanye nejusi le-prune.

1. Isiza ukugaya ukudla

Amapulangwe anefibre ephezulu, okusiza ukuvimbela ama-hemorrhoids alethwa ukuqunjelwa. Ukuqunjelwa okungapheli kuyinkinga ejwayelekile kubantu abadala futhi futhi kungaba yinkinga ebuhlungu ezinganeni. Prune ijusi isebenza njengokubonga i-laxative ngokuqukethwe kwayo okuphezulu kwe-sorbitol. Buza udokotela wakho ukuthi kukulungele yini wena noma ingane yakho.

Usayizi wokuphakelwa kwama-prune ayisithupha unamagremu ama-4 we-fiber yokudla, kanti inkomishi ye-1/2 iqukethe amagremu ayi-6.2.

“” Uncoma ukuthi abesifazane abaneminyaka engama-30 nangaphansi bathole amagremu angama-28 e-fiber usuku ngalunye, futhi abesilisa abakule minyaka efanayo bathola amagremu angama-34. Abesifazane nabesilisa abaphakathi kweminyaka engama-31 nengama-50 ubudala kufanele bahlose ama-25 g no-30 g we-fiber, ngokulandelana. Ukunconywa kwe-fiber kwabesifazane nabesilisa abangaphezu kwama-51 kusencane, ku-22 g no-28 g, ngokulandelana.

Ngenkathi ijusi le-prune lingaqukethe inani elilinganayo le-fiber ezuzisayo njengesithelo sonke, isagcina i-fiber kanye namavithamini namaminerali amaningi anikezwa yisithelo sonke.

2. Ilawula isifiso

Isinye esisebenza ngokweqile singakhathazeka ukubhekana naso, kepha ukufaka i-fiber ekudleni kwakho kungasiza. Ngenkathi isinye esisebenza ngokweqile singabangelwa izinto eziningi, kwesinye isikhathi ukuqunjelwa kungandisa imvamisa yokuchama.

Ukusiza ukulawula amathumbu akho, iCleveland Clinic incoma ukuthi wandise ifayibha yakho ngokuthatha izipuni ezi-2 zenhlanganisela elandelayo njalo ekuseni:

• Indebe engu-3/4 ithena ijusi
• 1 inkomishi i-appleauce
• 1 inkomishi engaxutshiwe kakolweni bran

3. Iphezulu nge-potassium

Ama-prunes awumthombo omuhle we-potassium, i-electrolyte esiza ezinhlotsheni ezahlukahlukene zomzimba ezibalulekile. Le minerali isiza ngokugaya, isigqi senhliziyo, imizwa yezinzwa, nokuncipha kwemisipha, kanye nomfutho wegazi.

Njengoba umzimba ungakhiqizi ngokwemvelo i-potassium, ukuqothula izihlahla zomnqumo noma ujusi we-prune kungakusiza ukuthi ugweme ukushiyeka. Vele uqaphele ukuthola okuningi!

Ingxenye engu-1/2-inkomishi yamapulangwe iqukethe i-potassium. Lokhu kubalwa cishe ngamaphesenti ayi-14 wemali yakho enconyiwe yansuku zonke. Iningi labantu abadala kufanele lidle cishe i-4,700 mg ye-potassium ngosuku.

4. Amavithamini aphezulu

Ama-prunes awagcini nje nge-potassium - futhi aqukethe amavithamini amaningi ayisihluthulelo. Ingxenye engu-1/2-inkomishi yamapulumu iqukethe

Ama-prunes aqukethe namanani aphezulu wamaminerali afana ne-manganese, ithusi ne-magnesium.

5. Inikeza ngomthombo omuhle wensimbi

I-anemia yenzeka lapho umzimba ungenawo amangqamuzana egazi abomvu anele anele, okusiza ukwenza i-iron. Ukuphefumula, ukucasuka, nokukhathala konke kuyizimpawu ze-anemia emnene. Ijusi le-Prune liwumthombo omkhulu wensimbi futhi lingasiza ekuvimbeleni nasekwelapheni ukuntuleka kwensimbi.

I-A iqukethe u-0.81 mg wensimbi, onikeza amaphesenti angu-4.5 wamanani amaphesenti we-FDA nsuku zonke. Ngakolunye uhlangothi, iqukethe i-3 mg, noma amaphesenti ayi-17.

6. Wakha amathambo nemisipha

Ama-prune omisiwe angumthombo obalulekile we-mineral boron, engasiza ekwakheni amathambo nemisipha eqinile. Kungasiza futhi ekuthuthukiseni ukuqina kwengqondo nokuxhumana kwemisipha.

Ama-prunes angasiza kakhulu ekulweni nokulahleka kwesisindo samathambo emisebeni. Kutholwe ukuthi ama-plums omisiwe kanye ne-plum powder eyomile kunganciphisa ukusebenza kwemisebe emnkantsheni wethambo, kuvimbele ukulahleka kwamathambo nokukhuthaza impilo yethambo.

Ama-prunes anamandla athile njengokwelapha i-osteoporosis. kwethulwe ubufakazi bokuthi ama-plums omisiwe angavimbela ukulahleka kwamathambo kwabesifazane be-postmenopausal abajwayele i-osteoporosis. Kwakudingeka ama-50 g kuphela (noma ama-prune amahlanu kuya kwayisithupha) ngosuku ukubona izinzuzo.

7. Kwehlisa amazinga e-cholesterol

Amafutha ne-cholesterol angaqoqa emithanjeni yakho ukwakha into ebizwa ngokuthi i-plaque. Lapho uqweqwe lukhula emithanjeni yakho, kungadala i-atherosclerosis, ukuncipha kwemithambo. Uma ishiywe ingalashwa, lesi simo singaholela ekwehlulekeni kwenhliziyo, isifo sohlangothi nokuhlaselwa yinhliziyo.

Ucwaningo lubonisa ukuthi umlimi omisiwe ungasiza ekunciphiseni ukukhula kwe-atherosclerosis. Kunezizathu ezimbalwa ezingenzeka zalokhu. ithole ukuthi ama-antioxidants kuma-prunes angaba nomthelela omuhle emazingeni e-cholesterol. ibike ukuthi i-fiber encibilikayo, etholakala kum-prunes, ingasiza ekwehliseni amazinga e-cholesterol.

8. Kwehlisa umfutho wegazi

Ososayensi bakhombisile ukuthi ukudla imifino kanye nokuphuza ijusi le-prune kunganciphisa kakhulu umfutho wegazi. Isibonelo, kubikwe ukuthi umfutho wegazi wehliswa ngamaqembu ayenikezwa amaprimonsi nsuku zonke.

9. Isiza ukunciphisa isifiso sokudla

Imilime ingakusiza ukuphatha isisindo sakho. Benza lokhu ngokukugcina uzizwa ugcwele isikhathi eside. Isizathu salokhu kungenzeka sikabili.

Okokuqala, umlimi unezinhlobo eziningi, okuphuza ukugaya. Ukugaya kancane kusho ukuthi isifiso sakho sokudla sihlala sanelisekile isikhathi eside.

Okwesibili, umlimi unenkomba ephansi ye-glycemic. Lokhu kusho ukuthi banyusa amazinga eglucose (ushukela) egazini lakho kancane. Lokhu kungenzeka kungenxa yamanani aphezulu e-sorbitol, i-alcohol alcohol enezinga lokumunca kancane. Ukugwema ama-spikes emazingeni kashukela egazini lakho, angabangelwa ukudla okunenkomba ephezulu ye-glycemic, kungasiza ukugcina isifiso sakho sokudla singekho.

Kutholwe ukuthi ukudla amaplamu omisiwe njengesidlwana kunganciphisa indlala isikhathi eside kunekhukhi elinamafutha aphansi. Uma usohlelweni lokwehlisa isisindo, ungahle uthande ukucabanga ngokungeza umlimi ekudleni kwakho.

10. Kuvikela i-emphysema

Isifo esingapheliyo sokuvimbela kwamaphaphu (COPD), kufaka phakathi i-emphysema, yisifo samaphaphu esingapheli esiholela enkingeni yokuphefumula. Kunezimbangela eziningi, kepha ukubhema kuyimbangela ejwayelekile kunazo zonke zombili.

Ucwaningo lwango-2005 lukhombise ukuhlangana okuhle phakathi kwempilo yamaphaphu nokudla okunothe ngama-antioxidants. Ucwaningo lwakamuva luthi ama-polyphenols ezitshalo, kufaka phakathi ama-antioxidants, anganciphisa ubungozi beCOPD.

Ama-prune aqukethe amazinga aphezulu ama-antioxidants, angalwa nomonakalo odalwa ukubhema ngokunciphisa i-oxidation. Lokhu kungasiza ekunciphiseni amathuba okuba nomdlavuza we-emphysema, i-COPD, nomdlavuza wamaphaphu, noma kungekho zifundo ezibheke ngqo ama-prunes ezempilo yamaphaphu.

11. Kwehlisa ingozi yomdlavuza wamathumbu

Umdlavuza wamakholoni uvame ukuba nzima ukuwuthola, kepha ungaba nolaka. Ukudla kungasiza ekuvimbeleni umdlavuza wekoloni, futhi ucwaningo lukhombisile ukuthi ukufaka ama-plums omisiwe ekudleni kwakho kunganciphisa ubungozi bakho.

Ucwaningo olwenziwe yiTexas A&M University kanye neYunivesithi yaseNorth Carolina luthole ukuthi ukudla ama-plums omisiwe kungathinta futhi kwandise ama-microbiota (noma amabhaktheriya alusizo) kulo lonke ikholoni. Lokhu nakho kunganciphisa ingozi yomdlavuza wekoloni.

Imiphumela emibi engaba khona yemihlumela yomuthi wepulangwe nejusi le-prune

Yize zimnandi futhi zinezinzuzo eziningi zezempilo, ama-prune kanye nejusi le-prune nakho kungaba nemiphumela emibi embalwa.

Ukugaya ukudla

• Igesi nokuqhuma. Amapulangwe aqukethe i-sorbitol, ushukela ongadala igesi nokuqunjelwa. I-Fibre, nayo equkethwe kum-prunes, nayo ingadala igesi nokuqunjelwa.
• Uhudo. Amapulangwe aqukethe i-fiber engafakwanga, engadala noma ibe yimbi kakhulu isifo sohudo.
• Ukuqunjelwa. Uma ukhulisa ukudla kwakho kwe-fiber, kubalulekile ukuphuza uketshezi olwanele. Uma ungakwenzi, ungaqunjelwa. Ngakho-ke qiniseka ukuthi uphuza amanzi amaningi lapho ufaka umlimi oswidi ekudleni kwakho.

Ukugwema lezi zinkinga, faka umlimi ekudleni kwakho kancane. Lokhu kuzonikeza uhlelo lwakho lokugaya ukudla ukujwayela kubo, futhi izimpawu zokucasulwa kwamathumbu kufanele zinciphiswe.

Ukuzuza kwesisindo

Ngenkathi ukungeza umlimi kanye nejusi le-prune ekudleni kwakho kungasiza ekunciphiseni isisindo, ukukudla ngokulahla kungaba nomphumela ohlukile.

Usayizi wokuphakela ongahluziwe oyisithupha (noma u-57 g) unama-khalori ayi-137 no-21.7 g kashukela. Inkomishi engu-1 ekhonza umpe we-prune inama-khalori angaba ngu-182. Ngakho-ke kufanele uqaphele ama-calories noshukela kulezi zinto zokudla, ezingangeza uma uzisebenzisa kaningi usuku lonke.

Umthelela ezimweni ezithile zezempilo

Qiniseka ukuthi ubuza udokotela wakho ukuthi ingabe umlimi we-prune noma we-prune ulungele wena. Ukudla neziphuzo ezine-fiber ephezulu kungaba nomthelela omubi kubantu abanezifo ezithile, njenge-ulcerative colitis.

Eminye imiphumela emibi engaba khona kanye nokuqapha

Ama-prunes aqukethe inani elilandelanayo le-histamine, ngakho-ke kungenzeka (yize kungavamile) ukuthuthukisa ukungezwani komzimba kubo. Uma kwenzeka uhlangabezana nezimpawu zokungezwani komzimba ocabanga ukuthi zihlobene nokudla umlimi noma ujusi wawo, yeka ukudla amaprimi noma ukuphuza ijusi le-prune bese uthintana nodokotela.

Ngenqubo yokomisa, umlimi unquma ikhemikhali eyaziwa ngokuthi i-acrylamide ngemikhondo emincane kakhulu. Leli khemikhali, elitholakala ekugxileni okuphezulu kakhulu ekudleni okufana namazambane amazambane kanye namafriji aseFrance, kubhekwa njenge-carcinogen yi.

Uma udla ukudla okugcwele, ukudla okusha, ubungozi bokungcola kwe-acrylamide kusuka ku-prune juice kuncane kakhulu (kepha kuphezulu kwababhemayo).

Akufanele uphuze ijusi le-prune uma usuvele uhlangabezana nohudo.

Ukungeza umlimi ongaphezulu ekudleni kwakho

Ama-prunes eza nenani elikhulu lezinzuzo zezempilo futhi angathuthukisa ukugaya ngenkathi enikeza izakhamzimba ezidingekayo. Abanye abantu, noma kunjalo, bangakuthola kunzima ukufaka ama-prune ekudleni kwabo.

Nazi ezinye izindlela ezilula zokungeza umlimi ekudleni kwakho:

• Zidle zodwa njengesidlo.
• Ngeza umlimi otshanini besidlo sasekuseni.
• Zihlanganise namantongomane, ezinye izithelo ezomisiwe ezinjengamabhilikosi, kanye namachips eshokoledi amnyama ngomxube wendlela onempilo.
• Bangeze kuzimpahla ezibhakiwe.
• Hlanganisa (noma sebenzisa ijusi le-prune) ngeziphuzo noma ama-smoothies.
• Ama-Puree athena futhi awadle njenge- “prune butter” noma ujamu.
• Bangeze esitsheni esimnandi.

Ukungeza umlimi ekudleni kwakho kungaba lula kakhulu - futhi kujabulise - kunokuba ubungacabanga. Ukuze uthole imiphumela emihle, qiniseka ukuthi ukhuphula kancane umthamo wakho we-fiber futhi uphuze amanzi anele.