Yu dɔn ɛva si wan dray frut we gɛt dak pepul kɔlɔ ɛn we gɛt smɔl smɔl rɔtin we yu go na supamakit? Bɔku pipul dɛn kin kɔl dɛn prun ya. Sɔm pipul dɛn kin kɔl dɛn bak dray plam. Bɔku pipul dɛn lɛk fɔ it dɛn bikɔs dɛn swit. So yu tink se dɛn tin ya na jɔs snek we fayn, ɔ dɛn rili gɛt wɛlbɔdi bɛnifit fɔ wi bɔdi? Lɛ wi tɔk bɔt dis ditayli tide.
Wetin rili na prun?
Fɔ tɔk am simpul wan, prun na plam we dɛn dɔn dray. Dɛn kin drɛy dɛn dis kayn we fɔ mek dɛn nɔ pwɛl. I tan lɛk se yu de mek rɛsin wit greps. Dɛn gɛt swit flawa smɔl ɛn dɛn gɛt chewy tɛkstɔr.
Nɔ lɛk fresh plam, yu kin kip prun na kichin shelf fɔ te 6 mɔnt. If yu kip dɛn na kɔntena we nɔ gɛt briz na frij, dɛn kin las fɔ wan ia ɛn dɛn nɔ go pwɛl.
Bɔku pipul dɛn kin kɔnfyus prun ɛn deti. Bɔt dɛn tin ya na tu difrɛn tin dɛn. Prunes na plam dɛn we dɛn dɔn dray. Deti na frut we de gro pan det pam tik.
Wetin na di nyutrishɔnal bɛnifit dɛn we prun gɛt?
Dɛn smɔl smɔl frut dɛn ya kin pak wit bɔku tin dɛn we gɛt bɔku tin fɔ it. Lɛ wi tek wan luk pan wetin de insay lɛk fayv prunes.
| Nutrient sɛkshɔn | Saiz (5 nat) . |
|---|---|
| Kalori dɛn we yu kin gɛt | Na lɛk 104 |
| Protɛin we de mek pɔsin gɛt | 1 gram |
| Bɔmp | 0 gram dɛn |
| Kabohaydrɛt dɛn | 28 gram |
| Fayba we dɛn kɔl | 3 gram |
| Suga | 17 gram |
Apat frɔm dat, prun na frut we gɛt bɔku vaytamɛn ɛn minral lɛk:
- Vitamin K we gɛt di sik
- Vitamin A we gɛt di sik
- Vitamin C we de na di bɔdi
- Vitamin B6 we gɛt di sik
- Ayɛn
- Manganese we dɛn kɔl
- Kɔpa
Prun na gud say bak fɔ gɛt potassium , we na wan minral we impɔtant fɔ mek wi mɔsul dɛn, nerv dɛn, ɛn at wok fayn fayn wan. If yu it 4 ɔ 5 prun, i kin gi yu lɛk 12% pan di potashɔm we yu nid ɛvride.
Di bɛnifit dɛn we pɔsin kin gɛt we i it prunes fɔ wɛlbɔdi
Mɛdikal risach dɔn sho bɔku bɛnifit dɛn we pɔsin kin gɛt we i it prun. Lɛ wi tek wan luk pan wetin dɛn bi.
1. I de mɛn di dijestiv sistɛm
We dɛn de tɔk bɔt prun, bɔku pipul dɛn kin tink se dɛn fayn fɔ kɔnstipɛshɔn . Da stori de na tru. Prun dɛn gɛt fayv we kin sɔlv ɛn we nɔ kin sɔlv.
- Fayba we nɔ de sɔlv: Dɛn tin ya de ɛp fɔ mek di stɔl pas izi wan ɛn mek i nɔ gɛt kɔnstipɛshɔn.
- Soluble fiber: Dɛn tin ya de ɛp fɔ mek di bɔdi gɛt balans dijestiv prɔses ɛn ɛp di bɔdi fɔ tek di nyutriɛnt dɛn fayn fayn wan frɔm di it dɛn we wi de it.
Apat frɔm dat, prun dɛn gɛt tin dɛn we dɛn kɔl sɔbitɔl ɛn klorojɛnik asid . Dɛn tin ya kin mek di bɔdi de muv bɔku bɔku wan. So if yu it sɔm prun dɛn ɛvride, dat kin ɛp yu fɔ mek yu dijestiv sistɛm gɛt wɛlbɔdi.
2. I rili gud fɔ bon wɛlbɔdi
Prun dɛn kin ɛp bak fɔ mek wi bon dɛn strɔng. Klinik stכdi dεn sho se di antioksidant εn anti-inflammatory prכpati dεm fכ prun dεm de εp fכ mek di bon dεm nכ lכs εn mεnten di bon dεnsiti hεlty. Prun dɛn gɛt bɔku vaytamɛn K bak, we impɔtant fɔ di bon dɛn wɛlbɔdi.
3. I de gi protɛkshɔn frɔm antiɔksidant
Prun na frut we ful-ɔp wit pawaful antiɔksidant. Dɛn tin ya kin ɛp fɔ mek di sɛl dɛn we de na wi bɔdi nɔ pwɛl. Dɛn kin du tin lɛk smɔl sojaman dɛn we de protɛkt wi sɛl dɛn. Dɛn antiɔksidant ya kin mek di blɔd shuga lɛvɛl ɛn LDL kɔlɔstrel , we dɛn kin kɔl bak "bad kɔlɔstrel."
4. I kin gi rilif fɔ di blad we de wok pasmak
Sɔntɛnde, we kɔnstipɛshɔn rili bad, i kin put prɛshɔn pan di blad. Dis kin mek di blad de wok pasmak. Prun kin ɛp fɔ pul kɔnstipɛshɔn, so dɛn kin gi rilif frɔm dis kɔndishɔn bak.
5. I kin ɛp fɔ mek yu blɔd prɛshɔn go dɔŋ
Sɔm stɔdi dɔn sho se i kin gi sɔm rilif bak to pipul dɛn we gɛt ay blɔd prɛshɔn. Wan stɔdi sho se if pɔsin it prun ɛvride, i kin rili ridyus blɔd prɛshɔn.
Tin dɛn we yu fɔ no we yu de it prun (sayd ɛfɛkt) .
Pan ɔl di bɛnifit dɛn we prun de gi, lɛk ɛnitin, i nɔ fayn fɔ it am tumɔs. Ɛn wi nid fɔ no bɔt sɔm bad tin dɛn we kin apin. Tink bɔt dɛn tin ya bifo yu ad prun to yu it. Mek shɔ se yu tɔk to yu dɔktɔ, mɔ if yu gɛt ɔda sik dɛn we yu de mɛn.
- Risk fɔ Daya: Prun, if dɛn it am pasmak, i kin mek ɔ mek dayarɛa wɔs bikɔs i gɛt bɔku fayv ɛn sorbitol, we gɛt laxative effect.
- Bɛlɛ at: Sɔm pipul dɛn kin gɛt blo, gas, bɛlɛ kramp, ɛn nɔs bikɔs ɔf kɔmpawnd lɛk sorbitol. Ivin smɔl sorbitol, lɛk 5 gram, kin mek yu blo. If yu tek pas 20 gram, dat kin mek yu bɛlɛ kramp bad bad wan.
- we yu de pan Akrilamid: Akrilamid na kεmikכl we de fכm nכmal we dεn hεt it dεm na ay tεmprachכ (drεy, frεy). Dɛn dɔn no se dis kemikal kin mek pɔsin gɛt kansa. So, if yu pik prun dɛn we dɛn dɔn dray we di tɛmpracha smɔl ɔ yu tek tɛm rid di lɛbl, dat kin mek dis prɔblɛm nɔ bɔku.
- Prune Allergy: Sɔm pipul dɛn kin gɛt it, bɔn, swɛt, ɛn sɔntɛnde dɛn kin swel na dɛn mɔt, dɛn tɔŋ, ɛn trot afta dɛn dɔn it prunes. Dis na bikɔs yu imyun sistɛm de riak to sɔm prɔtin dɛn we de na di frut.
Aw fɔ it prunes
Bɔku we dɛn de fɔ it prun.
- Jɔs it: Yu kin it am jɔs lɛk frut we dɛn dɔn dray.
- Stewed: Yu kin it prunes bay we yu simmer am insay smɔl wata wit sɔntin lɛk laym ɛn maple syrup te i soft, dɔn yu kip am na frij afta i dɔn kol.
- Prune Juice: Yu kin mek am bak na os. Boil lɛk 300 gram prunes insay 2 lita wata, ridyus di faya ɛn lɛ i simmer fɔ sɔm minit. Dɔn, blɛnd dis miksɔp, filta di big big pat dɛn, ɛn kip am na frij.
Yu tink se prune jus fayn fɔ kɔnstipɛshɔn pan yɔŋ pikin dɛn?
Yes, sɔmtɛm 100% prune jus kin ɛp wit kɔnstipɛshɔn na yɔŋ pikin dɛn. Bɔt bifo yu gi yu pikin am, yu fɔ rili tɔk to yu dɔktɔ we de mɛn pikin dɛn ɛn gɛt in advays. If yu dɔktɔ gri, yu kin gi te to 3 ɔns (lɛk 90 ml) fɔ wan de to pikin dɛn we ol bitwin 4 ɛn 8 mɔnt, ɛn te to 6 ɔns (lɛk 180 ml) to pikin dɛn we ol bitwin 8 ɛn 12 mɔnt. Bɔt i nɔ fayn fɔ gi dis ɔltɛm, bɔku tɛm na fɔ wan ɔ tu wik nɔmɔ.
Mɛsej we dɛn kin kɛr go na os
- Prunes na plam dɛn we dɛn dɔn dray. Dɛn gɛt bɔku tin fɔ it.
- I kin ɛp mɔ fɔ mek pɔsin nɔ gɛt kɔnstipɛshɔn. I kin fayn bak fɔ bon wɛlbɔdi ɛn at wɛlbɔdi.
- Prun gɛt bɔku vaytamɛn K, potashɔm, fayv, ɛn antiɔksidant.
- If yu it bɔku, dat kin mek yu nɔ fil fayn lɛk dayarɛa ɛn blo.
- I rili impɔtant fɔ mek pikin dɛn, mama dɛn we gɛt bɛlɛ, ɔ di wan dɛn we gɛt ɔda mɛrɛsin go to dɛn dɔktɔ bifo dɛn ad prun to dɛn it.
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