Ingabe ama-prune akulungele ngempela? Ake sithole ngokuqinisekile!

Wake wasibona isithelo esomisiwe esinombala onsomi omnyama futhi esibonakala sishwabene kancane uma uya esitolo esikhulu? Abantu abaningi babiza lawa ma-prune. Abanye bawabiza nangokuthi ama-prune omisiwe. Abantu abaningi bathanda ukuwadla ngenxa yokunambitheka kwawo okumnandi. Ngakho-ke ingabe lawa ama-snack amnandi nje, noma empeleni anezinzuzo zempilo emizimbeni yethu? Ake sixoxe ngalokhu ngokuningiliziwe namuhla.

Ayini ngempela ama-prune?

Kalula nje, ama-prune ama-prune omisiwe. Omisiwe ngale ndlela ukuze agcinwe. Kufana nokwenza ama-raisin ngamagilebhisi. Anephunga elimnandi kancane kanye nokuthungwa okuhlafunwayo.

Ngokungafani nama-plum amasha, ama-prune angagcinwa eshalofini lasekhishini kuze kube yizinyanga eziyi-6. Uma uwagcina esitsheni esingangeni moya esiqandisini, angahlala isikhathi esingangonyaka ngaphandle kokubola.

Abantu abaningi badidanisa ama-prune nama-date. Kodwa lezi yizinto ezimbili ezihlukene. Ama-prune ama-prune omisiwe. Ama-date ayizithelo ezikhula emthini wesundu.

Ziyini izinzuzo zokudla okunempilo zama-prune?

Lezi zithelo ezincane zigcwele ukudla okunempilo okuhle. Ake sibheke ukuthi kunani kuma-prune angaba mahlanu.

Ngaphezu kwalokho, ama-prune ayizithelo ezicebile ngamavithamini namaminerali afana nalawa:

• I-Vitamin K
• I-Vitamin A
• I-Vitamin C
• I-Vitamin B6
• Insimbi
• I-Manganese
• Ithusi

Ama-prune nawo angumthombo omuhle we- potassium , i-mineral ebalulekile ekusebenzeni kahle kwemisipha yethu, imizwa kanye nenhliziyo. Ukudla ama-prune amane noma amahlanu kungakunikeza cishe u-12% wezidingo zakho zansuku zonke ze-potassium.

Izinzuzo zezempilo zokudla ama-prunes

Ucwaningo lwezokwelapha luthole izinzuzo eziningana zokudla ama-prune. Ake sibheke ukuthi ayini.

1. Yelapha uhlelo lokugaya ukudla

Uma kukhulunywa ngama-prune, abantu abaningi bacabanga ukuthi alungele ukuqunjelwa . Leyo ndaba iyiqiniso. Ama-prune aqukethe kokubili i-fiber encibilikayo nengancibiliki.

• I-fiber enganyibiliki: Lokhu kusiza indle ukuthi idlule kalula futhi kunciphise ukuqunjelwa.
• I-fibre encibilikayo: Lokhu kusiza ukugcina inqubo yokugaya ukudla ilinganisela futhi kusize umzimba ukuthi umunce kahle izakhamzimba ekudleni esikudlayo.

Ngaphezu kwalokho, ama-prune aqukethe amakhemikhali emvelo abizwa ngokuthi i-sorbitol kanye ne-chlorogenic acid . Lokhu kungandisa ukuvama kokuhamba kwamathumbu. Ngakho-ke ukudla ama-prune ambalwa ngosuku kungasiza kakhulu ekugcineni uhlelo lwakho lokugaya ukudla luphilile.

2. Kuhle kakhulu empilweni yamathambo

Ama-Prune nawo ayasiza ekuqiniseni amathambo ethu. Izifundo zezokwelapha zikhombisile ukuthi ama-antioxidants kanye nezakhiwo zokulwa nokuvuvukala zama-prune kusiza ekuvimbeleni ukulahleka kwamathambo nokugcina ukuqina kwamathambo kunempilo. Ama-Prune nawo anevithamini K eningi, ebalulekile empilweni yamathambo.

3. Ihlinzeka ngokuvikelwa kuma-antioxidant

Ama-Prune ayizithelo ezigcwele ama-antioxidants anamandla. Lawa asiza ukuvimbela umonakalo kumaseli emizimbeni yethu. Asebenza njengamasosha amancane avikela amaseli ethu. Lawa ma-antioxidants anganciphisa amazinga kashukela egazini kanye ne-LDL cholesterol , eyaziwa nangokuthi "i-cholesterol embi."

4. Kunganikeza impumuzo kwesinye esisebenza ngokweqile

Ngezinye izikhathi, uma ukuqunjelwa kukhulu, kungacindezela esinyeni. Lokhu kungaholela ekubeni esinyeni sisebenze ngokweqile. Ama-prune angasiza ekunciphiseni ukuqunjelwa, ngakho-ke anganikeza impumuzo kulesi simo.

5. Kungasiza ukwehlisa umfutho wegazi

Ezinye izifundo zithole ukuthi kunganikeza impumuzo ethile nakubantu abanomfutho wegazi ophakeme. Ucwaningo olulodwa lubonise ukuthi ukudla ama-prunes nsuku zonke kunciphisa kakhulu umfutho wegazi.

Izinto okufanele uziqaphele uma udla ama-prunes (imiphumela emibi)

Naphezu kwazo zonke izinzuzo zama-prune, njenganoma yini, akukuhle ukudla kakhulu kuwo. Futhi kudingeka siqaphele ezinye izingozi. Cabanga ngalezi zinto ngaphambi kokufaka ama-prune ekudleni kwakho. Qiniseka ukuthi ukhuluma nodokotela wakho, ikakhulukazi uma unezinye izimo zezokwelapha.

• Ingozi Yohudo: Ama-prune, uma edliwa kakhulu, angabangela noma abe mabi kakhulu uhudo ngenxa yokuqukethwe kwawo okuphezulu kwe-fiber kanye ne-sorbitol, okunomphumela wokudambisa isisu.
• Ukuphazamiseka kwesisu: Abanye abantu bangase babe nokuqunjelwa, igesi, ukuqaqamba kwesisu, kanye nesicanucanu ngenxa yamakhemikhali afana ne-sorbitol. Ngisho nenani elincane le-sorbitol, njenge-5 grams, lingabangela ukuqunjelwa. Ukuthatha amagremu angaphezu kwama-20 kungabangela ukuqaqamba okukhulu kwesisu.
• Ukuchayeka ku-Acrylamide: I-Acrylamide iyikhemikhali eyakheka ngokwemvelo lapho ukudla kushiswa emazingeni okushisa aphezulu (ukomisa, ukuthosa). Leli khemikhali libonwe njengengozi engaba khona yomdlavuza. Ngakho-ke, ukukhetha ama-prune omisiwe emazingeni okushisa aphansi noma ukufunda ilebula ngokucophelela kunganciphisa le ngozi.
• Ukungezwani Nomzimba: Abanye abantu bangase bazizwe belunywa, besha, bengenamizwa, futhi ngezinye izikhathi bevuvukala umlomo, ulimi, kanye nomphimbo ngemva kokudla ama-prune. Lokhu kungenxa yokuthi amasosha omzimba wakho ayasabela kumaprotheni athile esithelweni.

Indlela yokudla ama-prunes

Kunezindlela eziningana zokudla ama-prunes.

• Yidla nje: Kungadliwa njengesithelo esomisiwe.
• Okuphekiwe: Ungadla ama-prune ngokuwabilisa emanzini amancane ngento efana ne-lime kanye ne-maple syrup kuze kube yilapho ethambile, bese uwagcina efrijini ngemva kokuba epholile.
• Ijusi le-Prune: Ungapheka futhi ekhaya. Bilisa amagremu angama-300 ama-prune kumalitha ama-2 amanzi, wehlise ukushisa bese uwuvumela ukuthi ubilise imizuzu embalwa. Bese uhlanganisa le ngxube, uhlunge izingcezu ezinkulu, bese ugcina esiqandisini.

Ingabe ijusi le-prune lilungele ukuqunjelwa ezinganeni ezincane?

Yebo, ngezinye izikhathi ijusi le-prune elingu-100% lingasiza ekuqunjelweni ezinganeni ezincane. Kodwa ngaphambi kokuba ulinike ingane yakho, kufanele ukhulume nodokotela wezingane bese uthola iseluleko sakhe. Uma udokotela wakho evuma, unganikeza izingane ezineminyaka ephakathi kwengu-4 nengu-8 ama-ounces angu-3 ngosuku, kanye nezingane ezineminyaka ephakathi kwengu-8 nengu-12 ama-ounces angu-180 ngosuku. Kodwa-ke, akukhuthazwa ukunikeza lokhu njalo, ngokuvamile isonto elilodwa noma amabili kuphela.