Ngaba iipruni zilungile ngokwenene kuwe? Masifumanise ngokuqinisekileyo!

Ngaba wakha wasibona isiqhamo esomileyo esinombala omfusa omnyama kwaye sibonakala sishwabene kancinci xa usiya evenkileni enkulu? Abantu abaninzi babiza ezi prunes. Abanye bazibiza ngokuba zii plums ezomileyo. Abantu abaninzi bathanda ukuzitya ngenxa yencasa yazo emnandi. Ngaba ezi zizinto nje ezimnandi, okanye zinezibonelelo zempilo emizimbeni yethu? Makhe sithethe ngale nto ngokweenkcukacha namhlanje.

Zithini kanye kanye iipruni?

Ngamafutshane, iiprune ziiprune ezomisiweyo. Zomiswa ngale ndlela ukuze zigcinwe zicocekile. Kufana nokwenza iirayisi ngeediliya. Zinencasa emnandi kancinci kwaye zithambile.

Ngokungafaniyo neeplum ezintsha, iiprunes zingagcinwa kwishelufu yekhitshi ukuya kuthi ga kwiinyanga ezi-6. Ukuba uzigcina kwisitya esingangeni moya efrijini, zingahlala ixesha elingangonyaka ngaphandle kokonakala.

Zithini iingenelo zesondlo zeprunes?

Ezi ziqhamo zincinci zizele zisondlo esikhulu. Makhe sijonge ukuba kukho ntoni kwiipruni ezintlanu.

Ukongeza, iiprunes ziziqhamo ezicebileyo ngeevithamini kunye neeminerali ezifana nezi:

• Ivithamini K
• Ivithamini A
• Ivithamini C
• IVithamin B6
• Intsimbi
• IManganese
• Ithusi

Iiprune zikwangumthombo olungileyo wepotassium , iminerali ebalulekileyo ekusebenzeni kakuhle kwemisipha yethu, imithambo-luvo kunye nentliziyo. Ukutya iiprune ezine okanye ezintlanu kunokukunika malunga ne-12% yeemfuno zakho zemihla ngemihla zepotassium.

Iingenelo zempilo zokutya iipruni

Uphando lwezonyango lufumanise iingenelo ezininzi zokutya iiprune. Makhe sijonge ukuba ziintoni.

1. Iphilisa inkqubo yokwetyisa

Xa bethetha ngeeprune, uninzi lwabantu lucinga ukuba zilungile ekuqunjelweni . Elo bali liyinyani. Iiprune ziqulathe ifayibha enyibilikayo nenganyibilikiyo.

• Ifayibha enganyibilikiyo: Ezi zinceda indle iphume lula kwaye zinciphise ukuqhinwa.
• Ifayibha enyibilikayo: Ezi zinceda ukugcina inkqubo yokugaya ukutya ilungelelene kwaye zinceda umzimba ukuba ufunxe kakuhle izondlo ekutyeni esikutyayo.

Ukongeza, iiprune ziqulathe izinto zendalo ezibizwa ngokuba yi -sorbitol kunye ne-chlorogenic acid . Ezi zinokunyusa ukuphindaphindeka kokuhamba kwamathumbu. Ngoko ke ukutya iiprune ezimbalwa ngosuku kunokunceda kakhulu ekugcineni inkqubo yakho yokugaya ukutya isempilweni.

2. Ilungele kakhulu impilo yamathambo

Iiprunes zikwanceda ekuqiniseni amathambo ethu. Izifundo zeklinikhi zibonise ukuba ii-antioxidants kunye neempawu zokulwa nokuvuvukala zeprunes zinceda ekuthinteleni ukulahleka kwamathambo kunye nokugcina uxinano lwamathambo lusempilweni. Iiprunes zikwanovithamini K eninzi, ebalulekileyo kwimpilo yamathambo.

3. Ikhusela kwii-antioxidants

Iiprunes ziziqhamo ezizele zii-antioxidants ezinamandla. Ezi zinceda ekuthinteleni umonakalo kwiiseli emizimbeni yethu. Zisebenza njengamajoni amancinci akhusela iiseli zethu. Ezi antioxidants zinokunciphisa amanqanaba eswekile egazini kunye ne -LDL cholesterol , eyaziwa ngokuba yi-"cholesterol embi."

4. Inganceda isinyi esisebenza kakhulu

Ngamanye amaxesha, xa ukuqhinwa kukhulu, kunokufaka uxinzelelo kwisinyi. Oku kunokukhokelela kwisinyi esisebenza kakhulu. Iiprunes zinokunceda ekunciphiseni ukuqhinwa, ngoko ke zinokunika isiqabu kule meko.

5. Inokunceda ukwehlisa uxinzelelo lwegazi

Ezinye izifundo zifumanise ukuba inokubanceda abantu abanoxinzelelo lwegazi oluphezulu. Olunye uphando lubonise ukuba ukutya iiprunes imihla ngemihla kunciphisa kakhulu uxinzelelo lwegazi.

Izinto ekufuneka uziqaphele xa usitya iipruni (iziphumo ebezingalindelekanga)

Nangona iinzuzo zeprunes zininzi, njengayo nayiphi na into, akulunganga ukuzitya kakhulu. Kwaye kufuneka siqaphele ezinye iingozi. Cinga ngezi zinto ngaphambi kokuba wongeze iiprunes ekutyeni kwakho. Qiniseka ukuba uthetha nogqirha wakho, ingakumbi ukuba unezinye iingxaki zempilo.

• Umngcipheko worhudo: Iiprunes, ukuba zityiwa kakhulu, zinokubangela okanye ziyenze mandundu irhudo ngenxa yokuba ziqulathe ifayibha eninzi kunye nesorbitol, ezinefuthe lokukhupha isisu.
• Ukuphazamiseka kwesisu: Abanye abantu banokuba nokudumba, igesi, iintlungu zesisu, kunye nesicaphucaphu ngenxa yezinto ezifana ne-sorbitol. Nokuba sisixa esincinci se-sorbitol, esifana neegram ezi-5, sinokubangela ukudumba. Ukuthatha ngaphezulu kweegram ezingama-20 kunokubangela iintlungu zesisu ezinzima.
• Ukuvezwa kwi-Acrylamide: I-Acrylamide yikhemikhali eyenzeka ngokwendalo xa ukutya kufudunyezwa kubushushu obuphezulu (komiswa, kuqhotswa). Le khemikhali ichongiwe njengengozi enokubakho yomhlaza. Ke ngoko, ukukhetha iipruni ezomisiweyo kubushushu obuphantsi okanye ukufunda ilebheli ngononophelo kunokunciphisa le ngozi.
• Ukunganyamezelani kwe-Prune: Abanye abantu banokufumana ukurhawuzelelwa, ukutsha, ukungaziva mnandi, kwaye ngamanye amaxesha ukudumba komlomo, ulwimi, nomqala emva kokutya iiprune. Oku kungenxa yokuba inkqubo yakho yomzimba yokuzikhusela isabela kwiiproteni ezithile kwisiqhamo.

Indlela yokutya iiprunes

Kukho iindlela ezahlukeneyo zokutya iipruni.

• Yitya nje: Ingatyiwa njengesiqhamo esomileyo.
• Iphekiwe: Ungazitya iiprunes ngokuzibilisa emanzini amancinci kunye nento efana nelayimu kunye nesiraphu yemaple de zithambe, uze uzigcine efrijini emva kokuba zipholile.
• Ijusi yePrune: Ungayenza ekhaya. Bilisa malunga ne-300 grams yeprune kwiilitha ezi-2 zamanzi, yehlisa ubushushu uze uyivumele ibile imizuzu embalwa. Emva koko, xuba lo mxube, uhluze iziqwenga ezinkulu, uze uzigcine efrijini.

Ingaba ijusi yeprune ilungile na ekuqunjelweni kwabantwana abancinci?

Ewe, ngamanye amaxesha ijusi yeprune eyi-100% inokunceda ekuqhineni kwabantwana abancinci. Kodwa ngaphambi kokuba uyinike umntwana wakho, ngokuqinisekileyo kufuneka uthethe nogqirha wezingane uze ufumane icebiso lakhe. Ukuba ugqirha wakho uyavuma, unganika abantwana abaneminyaka ephakathi kwe-4 ne-8 ii-ounces ezi-3 ngosuku, kwaye abantwana abaneminyaka ephakathi kwe-8 ne-12 ubudala banike ii-ounces ezi-6 (malunga ne-180 ml). Nangona kunjalo, akukhuthazwa ukuba unike oku rhoqo, ngesiqhelo iveki enye okanye ezimbini kuphela.