Amfanin Lafiya na Prunes Ba ku taɓa ganin yana zuwa ba

Wadatacce

• Menene Prune?
• Prune Nutrition Facts
• Amfanin Lafiya na Prunes
• Yana rage maƙarƙashiya
• Zai Iya Rage Hadarin Ciwon Daji
• Taimaka Gudanar da Nauyi da Ragewa
• Yana Goyon Bayan Kashin
• Inganta Lafiya Zuciya
• Abubuwan da ke iya yiwuwa na Prunes
• Yadda Ake Sayi Da Cin Prunes
• Bita don

TBH, prunes ba kyakkyawa bane. Suna da wrinkly, squishy, ​​kuma galibi ana alaƙa da taimakon maƙarƙashiya, amma a fagen abinci mai gina jiki, prunes ainihin manyan taurari ne. A gaba, koyi game da fa'idodin kiwon lafiya na prunes, da hanyoyin daɗaɗɗa don cin gira a gida.

Menene Prune?

Prunes busasshen plums, 'ya'yan itacen dutse waɗanda ke da alaƙa da cherries, peaches, nectarines, da apricots. Kuma yayin da duk prunes ɗin sun bushe bushewa, ba duk sabbin plums ɗin zasu iya zama prunes ba. A cewar mujallar Abubuwan gina jiki, prunes busassun sifofi ne na takamaiman nau'in plum da ake kira Prunus gida L. cv d'Agen, ko plum na Turai. Wannan nau'in plum yana da babban abun ciki na sukari, yana ba da damar 'ya'yan itacen su bushe (rami da duka) ba tare da fermenting ba.

Prune Nutrition Facts

Prune mai tawali'u bazai yi kama da yawa ba, amma yana ɗaukar fa'idar abinci mai gina jiki. Prunes suna cike da fiber da bitamin A, C, da K, da kuma hadaddiyar giyar ma'adanai, ciki har da calcium, zinc, magnesium, da potassium, bisa ga bayanin. BMC Karin Magunguna da Magunguna. "Yayin da ayaba ke satar haske a matsayin babban 'ya'yan itacen potassium, 1/3 kopin prunes yana da kusan abun ciki na potassium a matsayin matsakaiciyar ayaba," in ji Jamie Miller, mai cin abinci mai rijista a Club Health Clubs & Spas a Arizona. Potassium yana da mahimmanci don ayyuka iri -iri a cikin jiki daga kwararar jini zuwa murƙushe tsoka, in ji ta.

Prunes kuma suna da wadatar antioxidants. (Mai saurin wartsakewa: Antioxidants suna hana lalacewar sel da kumburi ta hanyar cire tsattsauran ra'ayi, wanda ke kare kyallen jikin mutum daga damuwar oxyidative, in ji Miller.) Ta ƙara da cewa prunes musamman ma a cikin anthocyanins, antioxidant da pigment pigment wanda ke ba plums ja mai launin shuɗi mai ruwan shunayya. launi.

Anan ga bayanin sinadirai don yin hidimar prunes guda biyar, bisa ga Ma'aikatar Aikin Gona ta Amurka (USDA):

• 96 kcal
• 1 gram na furotin
• 1 gram mai
• 26 grams na carbohydrate
• 3 grams na fiber
• 15 grams na sukari

Amfanin Lafiya na Prunes

Yana rage maƙarƙashiya

A matsayin abinci mai yawan fiber, prunes an san su sosai don tasirin laxative. Erin Kenney, MS, RD, L.D.N., HCC, wanda ya kafa Nutrition Rewired ya ce "Prunes sun ƙunshi fiber mai narkewa da mara narkewa, wanda zai iya taimakawa hana maƙarƙashiya." Fiber yana ƙara nauyin kujerar ku ta hanyar sha ruwa. Sakamakon yana da girma da taushi, wanda ya fi sauƙin wucewa. A zahiri, binciken 2019 da aka buga a ciki Gina Jiki An gano cewa prunes na da kyau don haɓaka nauyin stool da mita a cikin mutanen da ke da motsin hanji.

Amma fiber baya aiki shi kaɗai. Har ila yau, Prunes suna da yawa a cikin sorbitol da chlorogenic acid, wanda zai iya ƙara yawan stool, in ji Kenney. Sorbitol shine barasa na sukari wanda aka samo shi a cikin plums da prunes, yayin da chlorogenic acid shine acid phenolic, nau'in nau'in shuka. Duka abubuwa suna tausar da kujera, a cewar Gina Jiki, ƙara sauƙaƙa maƙarƙashiya.

Zai Iya Rage Hadarin Ciwon Daji

Amfanin prune don lafiyar narkewar abinci baya tsayawa tare da maƙarƙashiya. Hakanan anthocyanins a cikin prunes na iya rage haɗarin cutar kansar hanji (aka colorectal cancer). A cewar wani labarin 2018 in Jaridar Cibiyar Abinci ta Amirka, Sakamakon antioxidant na anthocyanins yana fama da damuwa na oxidative, yanayin ilimin halitta wanda ke ba da damar ƙwayoyin ciwon daji su girma da yadawa. Anthocyanins kuma suna rushe rarrabuwa na ƙwayoyin cutar kansa ta hanji yayin fara apoptosis, ko mutuwar sel. Menene ƙari, prunes sun ƙunshi manganese da jan ƙarfe, waɗanda ke da kaddarorin antioxidant kuma suna ƙara kare sel masu lafiya daga lalacewa, a cewar Leslie Bonci, MPH, RD, C.S.S.D, L.D.N, mai magana da yawun Hukumar Prune California.

Taimaka Gudanar da Nauyi da Ragewa

Busashen 'ya'yan itace yawanci ba a ba da shawarar rage nauyi ko kulawa ba saboda yana da yawan adadin kuzari, a cewar Kenney. (Duba: Shin Busasshen ’ya’yan itace Yana da Lafiya?) Duk da haka, akwai wasu shaidun da ke nuna cewa fiber a cikin prunes na iya taimakawa wajen sarrafa nauyi ta hanyar ƙara cikawa, kamar yadda aka nuna a binciken da aka buga a mujallar. Cin Halayya. Bincike a cikin Jaridar Gina Jiki da Metabolism Hakanan ya ba da rahoton cewa fiber yana hana ci ta hanyar rage ƙwayar ghrelin na yunwa. Ainihin, prunes na iya taimaka muku jin daɗi na tsawon lokaci tsakanin abinci, sanya su wasu mafi kyawun abinci don hana mai rataya, in ji Bonci.

Yana Goyon Bayan Kashin

Prunes sun ƙunshi bitamin K da boron, abubuwa biyu masu mahimmanci don lafiyar kashi, in ji Miller. "Vitamin K yana taka muhimmiyar rawa wajen samuwar osteocalcin, furotin da ke taimakawa calcium daure ga kasusuwa," in ji ta. A halin yanzu, boron yana haɓaka bioavailability na bitamin D, sinadarin da ake buƙata don shan bitamin K, a cewar labarin da aka buga a Magungunan Hadin Kai. Potassium a cikin prunes yana ba da hannu, kuma. "Potassium na iya rage asarar kashi ta hanyar [ragewa] acid ɗin da ke rage kashi a jikin ku," in ji Megan Byrd, R.D., wanda ya kafa The Oregon Dietitian. (Waɗannan acid ɗin suna da alaƙa da abinci mai wadataccen furotin dabbobi kuma suna haɓaka haɓakar alli a cikin fitsari, a cewar mujallar Ayyukan Endocrine.) Daga ƙarshe, bitamin K, boron, da potassium a cikin prunes duk suna taimakawa alli ya kare ƙasusuwa.

Wancan ya ce, a cikin ƙaramin binciken 2019, prunes sun rage tsintsin kashi (aka rushewar kashi) a cikin mata masu lafiya bayan haihuwa. Wannan abin lura ne saboda resorption kashi a zahiri yana ƙaruwa da shekaru, yana ƙara haɗarin osteoporosis da karaya, a cewar Rahoton Osteoporosis na Yanzu. Nazarin 2016 ya sami sakamako iri ɗaya a cikin tsofaffin mata waɗanda tuni sun sami osteoporosis, suna ba da shawarar cewa bai yi latti ba don girbe fa'idodin lafiyar ƙashi na prunes.

Inganta Lafiya Zuciya

Hawan jini da hawan cholesterol na jini sune manyan abubuwan da ke haifar da cututtukan zuciya, a cewar Cibiyar Kula da Cututtuka. Kuma kamar yadda ya fito, abubuwan gina jiki a cikin prunes na iya taimakawa sarrafa duka. Dangane da hawan jini, potassium a cikin 'ya'yan itatuwa irin su prunes na iya taimakawa ci gaba da hawan jininka a cikin kewayon lafiya ta hanyar rage tashin hankali da matsin lamba a bangon jijiya, in ji Byrd. Hakanan, anthocyanins da ake samu a cikin prunes suna kwantar da jijiyoyin jini da rage hawan jini, a cewar mujallar Abubuwan gina jiki.

Game da babban cholesterol na jini, fiber da anthocyanins a cikin prunes suna da bayan ku. "Fiber mai narkewa yana ɗaure da ƙwayoyin cholesterol [a cikin hanjin ku] kuma yana hana su shiga cikin jinin ku," in ji Miller. Cholesterol din yana barin jikin ku ta hanyar najasa. Fiber kuma yana rage LDL cholesterol, ko "mummunan" cholesterol, in ji Byrd. A halin yanzu, anthocyanins suna haɓaka HDL cholesterol ("mai kyau" cholesterol) yayin da suke kare ƙwayoyin zuciya daga danniyar oxyidative, a cewar da labarin da aka buga a cikin mujallar Kwayar Protein.

Abubuwan da ke iya yiwuwa na Prunes

Kodayake prunes suna da ƙoshin lafiya, yana yiwuwa a wuce gona da iri. Cin prunes da yawa na iya haifar da iskar gas, kumburi, da gudawa saboda tasirin laxative, a cewar Kenney. Miller ya ba da shawarar farawa tare da prunes 1 zuwa 2 a kowace rana da lura da yadda jikin ku ke ji kafin ƙara ƙari a cikin abincin ku. (Dubi: Me Ke Faruwa Idan Kun Ci Yawan Fiber?)

Yawan cin abinci na iya haifar da hauhawar sukari na jini, don haka yana da mahimmanci a iyakance yawan cin abinci na yau da kullun idan kuna da juriya na insulin ko ciwon sukari, in ji Miller. Hakanan kuna iya son tsallake kan prunes idan kuna rashin lafiyan pollen birch - rashin lafiyan da ke da alaƙa da wasu abinci ciki har da plums, cherries, da almonds - a cewar Kwalejin Allergy, Asthma & Immunology.

Yadda Ake Sayi Da Cin Prunes

A cikin kantin kayan miya, ana siyar da prunes (tare da ko ba tare da rami) a cikin busasshen 'ya'yan itace. Dangane da alamar, ana iya lakafta su a matsayin "prunes" da/ko "busassun plums." Hakanan zaka iya siyan prunes na gwangwani, wani lokacin ana kiranta stewed prunes, a cikin ruwan 'ya'yan itace ko ruwa. Hakanan akwai jam, man shanu, mai da hankali, da ruwan 'ya'yan itace, watau Sunsweet Prune Juice (Sayi shi, $ 32 na kwalabe 6, amazon.com). Idan kun yi sa'a, za ku iya samun foda mai tsatsa (misali: Sunsweet Naturals Suprafiber, Buy It, $20, walmart.com), wanda ake amfani da shi sau da yawa don yin burodi, abin sha, har ma da kayan yaji, bisa ga California Prune Board.

Lokacin siyayya don busassun prunes kawai, "bincika jerin abubuwan sinadaran kuma zaɓi prunes waɗanda basu da ƙarin sugars, sinadaran wucin gadi, ko abubuwan kiyayewa," in ji Kenney. "Da kyau, alamar yakamata ta ƙunshi prunes kuma ba wani abu ba." Gwada: Abinci don Rayuwa Kwayoyin Halittu na Organic (Sayi shi, $ 13 akan oza 8, amazon.com). Sauran nau'o'in prunes, kamar a cikin jam da ruwan 'ya'yan itace, yawanci suna da ƙarin kayan zaki da abubuwan kiyayewa - don haka nemo samfur tare da ƙananan kayan abinci.

A kan nasu, prunes suna yin kayan abinci mai ƙarfi, amma idan kuna son samun ƙarin haɓaka, duba waɗannan kyawawan hanyoyin da za ku ci prunes:

A cikin kwallayen makamashi. "A cikin injin sarrafa abinci, ƙara 1 prunes kofin, 1/3 kofin goro man shanu, 1/4 kofin furotin foda, da cokali cokali 2," in ji Miller. Ƙara ruwa, cokali 1/2 a lokaci guda, har sai cakuda ta zama mai ɗorawa kuma an haɗa abubuwan. Mirgine cikin ƙwallan makamashi, adana a cikin firiji, kuma ku ci azaman abin ciye-ciye kafin motsa jiki - ko lokacin da haƙorin ku mai daɗi ya tashi!

A cikin hanyar haɗin gwiwa. Haɓaka haɗin hanyarku ta hanyar ƙara yankakken prunes, yana ba da shawarar Byrd. Hakanan zaka iya jefa su da granola na gida ko oatmeal.

A cikin santsi. Prunes cikakke ne don daɗin daɗin daɗin ku, in ji Miller. Gwada man shanu na gyada da haɓakar furotin jelly ta hanyar haɗa prunes guda biyu, 'ya'yan itacen daskararre 1, ɗimbin alayyafo, foda furotin 1, cokali 1 na goro, madara kofi 1, da kankara. M smoothies, babu kuma.

A cikin salads. Ƙara yankakken prunes zuwa salads don taɓa ɗanɗano da zaƙi, in ji Bonci. Yi amfani da su a cikin salads waɗanda ke kiran dabino ko inabi. Salatin tare da feta, almonds, da ganyayen ganye masu duhu suna yin aiki da kyau tare da prunes.Yi tunani: wannan quinoa pilaf tare da alayyafo, feta, da salatin almonds.

Kamar man shanu. Ko da yake za ku iya saya man shanu a cikin shaguna - watau Simon Fischer Lekvar Prune Butter (Saya It, $ 24 don kwalba 3, amazon.com) - yana da sauƙin yin a gida. Simmer prunes da ruwa na kusan mintuna 15, sannan ku gauraya tare da cirewar vanilla, gishirin gishiri, da ɗan sukari mai launin ruwan kasa (idan kuna so) har sai da santsi.

A cikin kayan gasa. Ka ba kayan da aka toya kyauta mai daɗi ta ƙara yankakken prunes. Za su ƙara wani nau'i na zaƙi ga girke-girke irin su gurasar ayaba, kukis na oatmeal, da zucchini muffins.

A cikin manyan jita -jita. Busassun 'ya'yan itace kamar prunes suna da kyau don ƙara zurfin da dandano ga jita-jita masu daɗi. Gwada ƙara yankakken prunes zuwa stew na rago ko girke-girke na abincin dare na kajin da kuka fi so.

Bita don