Ua ʻike anei ʻoe i kahi hua maloʻo he poni ʻeleʻele ke kala a he ʻano ʻāwili iki ke hele ʻoe i ka hale kūʻai nui? He nui ka poʻe e kapa ana i kēia mau prune. Ua kapa pū kekahi iā lākou he plums maloʻo. Makemake ka poʻe he nui e ʻai iā lākou ma muli o ko lākou ʻono ʻono. No laila, he meaʻai māmā wale nō kēia, a he mau pono olakino maoli nō paha ko lākou no ko kākou kino? E kamaʻilio kākou e pili ana i kēia i kēia lā.
He aha maoli nā prune?
I ka ʻōlelo maʻalahi, ʻo nā prune he mau plum i hoʻomaloʻo ʻia. Hoʻomaloʻo ʻia lākou ma kēia ʻano e mālama ai iā lākou. Ua like ia me ka hana ʻana i nā hua waina maloʻo mai nā hua waina. He ʻono iki ko lākou a he ʻano nau.
ʻAʻole e like me nā plum hou, hiki ke mālama ʻia nā prune ma ka papa kuke a hiki i 6 mau mahina. Inā ʻoe e mālama iā lākou i loko o kahi pahu ea paʻa i loko o ka friji, hiki iā lākou ke mau a hiki i hoʻokahi makahiki me ka ʻole o ka pala.
He nui ka poʻe e huikau i nā prune a me nā date. Akā he ʻelua mau mea like ʻole kēia. He plum maloʻo nā prune. He hua nā date e ulu ana ma luna o ka lāʻau pama.
He aha nā pōmaikaʻi olakino o nā prunes?
Ua piha kēia mau hua liʻiliʻi i ka waiwai nui o ka meaʻai. E nānā kākou i nā mea i loko o nā prune ʻelima.
| ʻĀpana meaʻai | Nui (5 nati) |
|---|---|
| Nā Kalori | Ma kahi o 104 |
| Pūmua | 1 gram |
| Momona | 0 grams |
| Nā kalapona | 28 grams |
| ʻO ke olonā | 3 grams |
| kōpaʻa | 17 grams |
Eia kekahi, he hua waiwai nā prunes i nā huaora a me nā minela e like me:
- Wikamina K
- Wikamina A
- Wikamina C
- Wikamina B6
- Hao
- Manganese
- Keleawe
He kumu maikaʻi nō hoʻi nā prune o ka potassium , kahi mineral e pono ai no ka hana pono ʻana o ko kākou mau ʻiʻo, nā aʻalolo, a me ka puʻuwai. ʻO ka ʻai ʻana i ʻehā a ʻelima paha prune hiki ke hāʻawi iā ʻoe ma kahi o 12% o kāu mau pono potassium i kēlā me kēia lā.
Nā pono olakino o ka ʻai ʻana i nā prunes
Ua ʻike ʻia kekahi mau pono o ka ʻai ʻana i nā prune ma ke noiʻi lapaʻau. E nānā kākou i ko lākou ʻano.
1. Hoʻōla i ka ʻōnaehana hoʻoheheʻe
I ke kamaʻilio ʻana e pili ana i nā prune, manaʻo ka hapa nui o ka poʻe he mea maikaʻi lākou no ka paʻa ʻana o ka ʻōpū . He ʻoiaʻiʻo kēlā moʻolelo. Loaʻa i nā prune nā fiber soluble a me nā fiber insoluble.
- ʻO ka fiber hiki ʻole ke hoʻoheheʻe ʻia: Kōkua kēia i ka hele maʻalahi ʻana o ka ʻōpala a hōʻemi i ka paʻa ʻana.
- ʻO ka fiber hiki ke hoʻoheheʻe ʻia: Kōkua kēia i ka mālama ʻana i kahi kaʻina hana hoʻoheheʻe kaulike a kōkua i ke kino e hoʻopili pono i nā meaola mai nā meaʻai a mākou e ʻai ai.
Eia kekahi, aia nā prunes i nā hui kūlohelohe i kapa ʻia ʻo sorbitol a me ka waikawa chlorogenic . Hiki i kēia mau mea ke hoʻonui i ke alapine o ka neʻe ʻana o ka ʻōpū. No laila, ʻo ka ʻai ʻana i kekahi mau prunes i ka lā hiki ke hele lōʻihi i ka mālama ʻana i kāu ʻōnaehana hoʻoheheʻe.
2. Maikaʻi loa no ke olakino o ka iwi
Kōkua pū nā prune i ka hoʻoikaika ʻana i ko kākou mau iwi. Ua hōʻike ʻia nā haʻawina lapaʻau e kōkua nā antioxidants a me nā waiwai anti-inflammatory o nā prune i ka pale ʻana i ka nalowale o ka iwi a mālama i ka nui o ka iwi olakino. Loaʻa i nā prune ka nui o ka huaora K, he mea nui ia no ke olakino o ka iwi.
3. Hāʻawi i ka palekana mai nā antioxidants
He hua piha nā prune i nā antioxidants ikaika. Kōkua kēia i ka pale ʻana i ka hōʻino ʻana i nā cell i loko o ko mākou kino. Hana lākou e like me nā koa liʻiliʻi e pale ana i kā mākou mau cell. Hiki i kēia mau antioxidants ke hoʻohaʻahaʻa i nā pae kō koko a me ka cholesterol LDL , i ʻike ʻia hoʻi ʻo "cholesterol maikaʻi ʻole."
4. Hiki ke hāʻawi i ka hōʻoluʻolu no ka ʻōpū mimi overactive
I kekahi manawa, ke koʻikoʻi ka paʻa ʻana o ka ʻōpū, hiki iā ia ke kau i ke kaomi ma luna o ka ʻōpū mimi. Hiki i kēia ke alakaʻi i kahi ʻōpū mimi hana nui. Hiki i nā prune ke kōkua i ka hoʻomaha ʻana i ka paʻa ʻana o ka ʻōpū, no laila hiki iā lākou ke hāʻawi i ka hoʻomaha mai kēia maʻi pū kekahi.
5. Hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i ke koko
Ua ʻike ʻia kekahi mau noiʻi hiki iā ia ke hāʻawi i kahi hōʻoluʻolu no ka poʻe me ke koko kiʻekiʻe. Ua hōʻike kekahi noiʻi ʻo ka ʻai ʻana i nā prunes i kēlā me kēia lā ua hōʻemi nui i ke koko.
Nā mea e makaʻala ai i ka wā e ʻai ai i nā prunes (nā hopena ʻaoʻao)
ʻOiai nā pono āpau o nā prune, e like me nā mea āpau, ʻaʻole maikaʻi ka ʻai nui ʻana iā lākou. A pono mākou e makaʻala i kekahi mau pilikia. E noʻonoʻo e pili ana i kēia mau mea ma mua o ka hoʻohui ʻana i nā prune i kāu meaʻai. E kamaʻilio me kāu kauka, ʻoiai inā he mau maʻi ʻē aʻe kou.
- Ka Pōpilikia o ka Maʻi Pākī: Inā ʻai nui ʻia nā prune, hiki ke hoʻoulu a hoʻonui paha i ka maʻi pākī ma muli o ko lākou nui o ka fiber a me ka sorbitol, nona ka hopena laxative.
- ʻŌpū ʻeha: Hiki i kekahi poʻe ke ʻike i ka pehu ʻana, ke kinoea, ka ʻōpū ʻeha, a me ka luaʻi ma muli o nā mea like me ka sorbitol. ʻOiai kahi liʻiliʻi o ka sorbitol, e like me 5 grams, hiki ke hoʻoulu i ka pehu ʻana. ʻO ka lawe ʻana ma mua o 20 grams hiki ke hoʻoulu i nā ʻōpū ʻeha nui.
- ʻIke ʻia i ka Acrylamide: ʻO ka Acrylamide kahi kemika i hana kūlohelohe ʻia ke hoʻomehana ʻia nā meaʻai i nā mahana kiʻekiʻe (hoʻomaloʻo, palai). Ua ʻike ʻia kēia kemika he pilikia hiki ke loaʻa i ka maʻi kanesa. No laila, ʻo ke koho ʻana i nā prune i hoʻomaloʻo ʻia i kahi mahana haʻahaʻa a i ʻole ka heluhelu pono ʻana i ka lepili hiki ke hōʻemi i kēia pilikia.
- ʻAleʻaleʻa Prune: Hiki i kekahi poʻe ke ʻike i ka maneʻo, ka wela, ka mae ʻana, a i kekahi manawa ka pehu ʻana o ka waha, ke alelo, a me ka puʻu ma hope o ka ʻai ʻana i nā prunes. ʻO kēia no ka mea ke pane nei kāu ʻōnaehana pale i kekahi mau protein i loko o ka hua.
Pehea e ʻai ai i nā prunes
Nui nā ʻano e ʻai ai i nā prunes.
- ʻAi wale: Hiki ke ʻai ʻia e like me ka hua maloʻo.
- Hoʻomoʻa ʻia: Hiki iā ʻoe ke ʻai i nā prunes ma ka hoʻomoʻa ʻana iā lākou i loko o kahi wai liʻiliʻi me kahi mea e like me ka lime a me ka syrup maple a palupalu, a laila e mālama iā lākou i loko o ka friji ma hope o ko lākou hoʻomaʻalili ʻana.
- Wai Prune: Hiki iā ʻoe ke hana ma ka home. E hoʻolapalapa ma kahi o 300 grams o nā prunes i loko o 2 lita o ka wai, e hoʻēmi i ke ahi a e hoʻolapalapa mālie no kekahi mau minuke. A laila, e kāwili i kēia hui ʻana, e kānana i nā ʻāpana nui, a e mālama i loko o ka friji.
He maikaʻi anei ka wai prune no ka paʻa ʻana o ka ʻōpū i nā keiki ʻōpio?
ʻAe, i kekahi manawa hiki i ka wai prune 100% ke kōkua i ka paʻa ʻana o ka ʻōpū i nā keiki ʻōpio. Akā ma mua o ka hāʻawi ʻana i kāu keiki, pono ʻoe e kamaʻilio me kāu pediatrician a loaʻa kāna ʻōlelo aʻo. Inā ʻae kāu kauka, hiki iā ʻoe ke hāʻawi a hiki i 3 auneke (ma kahi o 90 ml) i kēlā me kēia lā i nā pēpē ma waena o 4 a me 8 mahina, a hiki i 6 auneke (ma kahi o 180 ml) i nā keiki ma waena o 8 a me 12 mahina. Eia nō naʻe, ʻaʻole ʻōlelo ʻia e hāʻawi mau i kēia, ʻo ka maʻamau no hoʻokahi a ʻelua paha pule.
Leka Lawe-Home
- He mau plum maloʻo nā prune. He mea momona loa lākou.
- He mea kōkua nui ia i ka hōʻoluʻolu ʻana i ka paʻa ʻana o ka ʻōpū. Hiki nō hoʻi ke lilo i mea maikaʻi no ke olakino o ka iwi a me ke olakino o ka puʻuwai.
- He waiwai nui nā prune i ka huaora K, potassium, fiber, a me nā antioxidants.
- ʻO ka ʻai nui ʻana hiki ke hoʻoulu i ka ʻoluʻolu ʻole e like me ka maʻi pākī a me ka pehu ʻana.
- He mea nui loa i nā keiki, nā makuahine hāpai, a i ʻole ka poʻe me nā maʻi ʻē aʻe e nīnau i kā lākou kauka ma mua o ka hoʻohui ʻana i nā prune i kā lākou meaʻai.
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