Amfanin 9 na prunes da kuma yadda ake cin

Wadatacce

• 1. Fama maƙarƙashiya
• biyu.Yana kare cutar cututtukan zuciya
• 3. Yana taimakawa rage cholesterol
• 4. Yana sarrafa glucose na jini
• 5. Yana taimaka wajen rage kiba
• 6. Yana inganta lafiyar kashi
• 7. Yana hana cutar daji
• 8. Yana kariya daga cutar huhu
• 9. Yana hana karancin jini
• Tebur na kayan abinci mai gina jiki
• Healthy prunes girke-girke
• Abincin bitamin
• Salatin tare da prunes

Prune shine nau'in ruwa wanda yake bushewa kuma yana da abubuwan gina jiki da yawa da suka dace don aikin jiki da kyau, kuma yana iya zama wata babbar dabara don taimakawa sauƙaƙa maƙarƙashiya da daidaita aikin hanji saboda yana da wadataccen fiber.

Bugu da kari, prunes suna da wasu fa'idodi kamar inganta hawan jini, rage kasadar kamuwa da cututtukan zuciya da taimakawa rage abinci, misali.

Prune kuma yana taimakawa wajen tsaftace jiki saboda yana da pectin wanda shine nau'in zare wanda ke taimakawa cire ƙarfe masu nauyi masu guba kamar gubar ko mercury daga jiki, wanda zai iya kasancewa a cikin kifi ko fruitsa andan itace da kayan marmari da aka siya a babban kanti.

Babban fa'idar prunes sune:

1. Fama maƙarƙashiya

Prune yana da wadataccen ƙwayoyi masu narkewa kamar pectin da fibers marasa narkewa kamar cellulose da hemicellulose wanda ke aiki ta hanyar ɗebo ruwa daga ɓangaren narkewar abinci wanda ke samar da gel wanda zai taimaka wajen daidaita hanji, magance maƙarƙashiya da rage haɗarin basur.

Kari akan haka, prunes suna da sorbitol wanda shine laxative na halitta wanda ke taimakawa kawar da najasa. Duba hanyoyi 5 na cin burodin maƙarƙashiya.

biyu.Yana kare cutar cututtukan zuciya

Prune yana da abubuwan gina jiki da yawa a cikin abubuwan da ke tattare wanda ya rage haɗarin cututtukan zuciya da jijiyoyin zuciya kamar su infarction na myocardial da atherosclerosis.

Rutin da bitamin C a cikin prunes suna da alhakin kiyaye jijiyoyin jini lafiya, bitamin K yana hana ƙididdigar jijiyoyi kuma pectin yana taimakawa wajen rage cholesterol ta rage rage shan kitse daga abinci.

Kari akan haka, wasu binciken sun nuna cewa cin buda a rana yana taimakawa wajen kula da hawan jini ta hanyar samun flavonoids da polyphenols wadanda suke da maganin kashe kumburi da kuma maganin antioxidant. Koyi game da sauran abinci don rage hawan jini.

3. Yana taimakawa rage cholesterol

Pectin, fiber mai narkewa wanda ke cikin prunes, yana aiki ne ta hanyar rage shan kitse daga abinci kuma ta wannan hanyar yana taimakawa rage cholesterol wanda ke da alhakin samar da allunan mai a cikin jijiyoyin da suka kankane kuma basu da sassauci, wanda ke haifar da atherosclerosis wanda zai iya haifar zuwa bugun zuciya, gazawar zuciya da bugun jini.

4. Yana sarrafa glucose na jini

Magunguna masu narkewa, kamar su pectin, suna taimakawa rage shan glucose daga abinci ta hanyar inganta raguwar matakan sikarin cikin jini da inganta amsar jiki ga insulin, wanda ke taimakawa wajen rigakafi da maganin ciwon sukari mellitus.

Bugu da ƙari, sorbitol da ke cikin prunes yana ba da damar sukari a cikin abinci don shanyewa a hankali kuma, don haka, yana ba da damar kyakkyawan sarrafa glucose na jini.

Kalli bidiyon don koyon yadda ake sarrafa glucose na jini.

5. Yana taimaka wajen rage kiba

Prunes na iya taimakawa tare da rage nauyi domin suna da wadataccen fibers wanda ke rage lokacin narkewar abinci da kuma kara jin cikakken jiki bayan cin abinci, wanda yake rage ci.

Kwayoyin plum polyphenols suna da tasirin anti-adipogenic wanda ke nufin cewa suna taimakawa wajen rage samuwar kasusuwa a jikin mutum, suna fifita rage nauyi.

Koyaya, yana da mahimmanci a kula yayin amfani da wannan ɗan itacen a cikin abinci don rasa nauyi kamar yadda cinyewa da yawa zai iya samun akasi. Don samun fa'idodi a cikin raunin nauyi, abin da yakamata shine a ci mafi yawan raka'a 2 a rana. Bincika wasu abinci 10 waɗanda zasu taimaka muku rage nauyi.

6. Yana inganta lafiyar kashi

Prunes shine tushen abubuwan gina jiki kamar su boron, bitamin K da alli, waɗanda suke da tasirin kariya kuma suna taimakawa cikin samuwar da kula da ƙwayoyin ƙashi, saboda haka, suna aiki cikin rigakafi da maganin cutar sanyin ƙashi.

Wasu binciken sun nuna cewa pruns na iya rage kasadar cutar sanyin kashi a cikin mata masu aura, kuma yana da kyau a ci akalla prun 1 a rana don samun wannan fa’idar.

7. Yana hana cutar daji

Polyphenols da ke cikin prunes suna da ayyukan antioxidant da anti-inflammatory, wanda ke rage lalacewar kwayar halitta da hana ci gaban kansa. Wasu karatuna na nuna cewa itacen prun yana ƙaruwa yana inganta fure na kwayar cuta ta hanji don haka yana rage haɗarin kamuwa da cutar kansa.

Nemi karin abinci wanda ke taimakawa rigakafin cutar kansa.

8. Yana kariya daga cutar huhu

Magungunan antioxidants, kamar polyphenols, suna yaƙi da ƙwayoyin cuta waɗanda ba za su iya haifar da cutar huhu ba, musamman a cikin masu shan sigari. Bugu da kari, polyphenols na inganta lafiyar huhu da taimakawa rage barazanar kamuwa da cutar huhu, cututtukan huhu masu saurin huhu (COPD) da cutar huhu.

9. Yana hana karancin jini

Prune yana da wadatar ƙarfe wanda ke taimakawa wajen hanawa da magance cutar karancin jini wanda ke faruwa yayin da jini ba shi da isasshen ƙarfe da ake buƙata don aiki da kyau na ƙwayoyin jinin jini. Duba wasu abinci guda 7 don yaki da karancin jini.

Tebur na kayan abinci mai gina jiki

Tebur mai zuwa yana nuna kayan abinci mai gina jiki na gram 100 na prune.

Yana da mahimmanci a ambaci cewa don samun duk fa'idodin da aka ambata a sama, dole ne a haɗa prunes a cikin ingantaccen abinci mai ƙoshin lafiya.

Healthy prunes girke-girke

Hanya mai sauƙi don cinye wannan fruita fruitan itacen, ƙara yawan zare a cikin abincin, shine a doke abin da aka haɗa da granola, hatsi da yogurt.

Sauran hanzari, mai sauƙi don shirya da girke-girke na kayan lambu masu girke-girke sune:

Abincin bitamin

Sinadaran

• Madarar shanu mai sanyi 400 mL ko wani madara;

• 2 daskararren ayaba a yanka a yanka;

• 2 pruns;

• 1 tablespoon 100% koko;

• Cokali 1 na man gyada.

Yanayin shiri

Wanke plums sosai, a yanka rabi sannan a cire ramuka. Sanya dukkan kayan hadin a blender ki buga. Yi aiki nan da nan.

Salatin tare da prunes

Sinadaran

• 1/3 na letas;

• 200 g na alayyafo;

• 1 karas grated;

• 3 pruns;

• 90-100 g cuku a yanka a cikin cubes;

• 90-100 g na naman alade da aka yanka;

• 1 digon man zaitun;

• Gishiri dandana.

Yanayin shiri

A wanke latas, alayyaho, karas da kuma kayan goro. Yanke letas din a cikin tube sannan kuma a raba. Kwasfa da karas da dasawa. Yanke prunes kuma cire ramuka. Theara kayan haɗi da ƙanshi tare da ɗanyen man zaitun da gishiri don dandana.