ʻO nā pono olakino o nā Prune āu i ʻike ʻole ai e hiki mai ana

Anter

• He aha ka prune?
• Nā Mea Pono Pono Prune
• ʻO nā pono olakino o Prunes
• Hoʻoiho i ka paʻa paʻa
• Hiki ke hōʻemi i ka maʻi maʻi ʻaʻai kolona
• Kōkua i ke kaupaona ʻana me ke kaupaona ʻana
• Kākoʻo i ka Health Bone
• Paipai i ke olakino puʻuwai
• Nā Pilikia Hiki o Prunes
• Pehea e kūʻai ai a ʻai ai i nā prun
• Nānā no

TBH, ʻaʻohe mea nani nā prunes. Kūleʻa lākou, squishy, ​​a pili pinepine ʻia me ka maha o ka paʻa paʻa, akā i ke ao o ka meaʻai, he superstars maoli nā prunes. Ma mua, e aʻo e pili ana i nā pono olakino o nā prun, a me nā ala ʻono e ʻai ai i nā prunes ma ka home.

He aha ka prune?

ʻO nā prun he mau plum maloʻo, aka nā hua pōhaku e pili ana i nā cherry, nā peach, nā nectarines, a me nā apricots. A ʻoiai ʻo nā paʻi a pau he plum dehydrated, ʻaʻole hiki i nā plum hou a pau ke lilo i paʻi. Wahi a ka puke pai Nutrients, maloʻo nā ʻano o kekahi ʻano plum i kapa ʻia ʻO Prunus domesticica L. cv dʻAgen, a i ʻole ka plum ʻEulopa. He kō kō ko kēia ʻano plum, a ʻae i ka hua e hoʻomaloʻo (lua a me nā mea āpau) me ka ʻole o ka fermenting.

Nā Mea Pono Pono Prune

ʻAʻole like paha ka prune haʻahaʻa i ka nui, akā hoʻopili ia i kahi kuʻi meaʻai. Hoʻopiha ʻia ʻo Prunes me ka fiber a me nā huaora A, C, a me K, a me ka cocktail o nā mineral, e like me ka calcium, zinc, magnesium, a me ka potassium, e like me ka ʻO ka lāʻau lapaʻau BMC komplementary and Therapies. "ʻOiai ʻaihue ka ʻaʻa mau i ke kukui me he hua pāhare potassium kiʻekiʻe, 1/3 kīʻaha o nā prunes e pili ana i ka potassium mahele e like me ka maiʻa waena," i ʻōlelo ʻia ʻo Jamie Miller, he mea ʻai i hoʻopaʻa inoa ʻia ma Village Health Clubs & Spas ma ʻAlikona. Pono ka potassium no ka nui o nā hana i loko o ke kino mai ke kahe o ke koko i nā kuʻikuʻi musele, i ʻōlelo ʻo ia.

Nui ka waiwai i nā prun i nā antioxidants. (Hoʻomaha wikiwiki: Pale nā ​​Antioxidant i ka hōʻino ʻana o ka cell a me ka hoʻowahāwahā ʻana ma o ka hemo ʻana i nā radical free, ka mea e pale ai i nā kino o ke kino e kūʻē i ke koʻikoʻi oxidative, i ʻōlelo ʻo Miller.) kala

Eia ka moʻolelo momona no ka lawelawe ʻana i ʻelima prunes, e like me ka US Department of Agriculture (USDA):

• 96 calories
• 1 gram protein
• 1 gram momona
• ʻElima karbohopo
• Puluniu 3 gram
• 15 gram kō

ʻO nā pono olakino o Prunes

Hoʻoiho i ka paʻa paʻa

Ma ke ʻano he meaʻai kiʻekiʻe-fiber, ʻike nui ʻia nā prun no kā lākou hopena laxative. "Aia i loko o nā prun nā pulupulu i hiki ke hoʻoheheʻe ʻia a hiki ʻole ke pale aku i ka paʻa paʻa ʻana," wahi a Erin Kenney, M.S., R.D., L.D.N., H.C.P, ka mea hoʻokumu o Nutr Rewired. Hoʻonui ka fiber i ke kaumaha o kou ʻili ma ka lawe ʻana i ka wai. ʻO ka hopena ʻoi aku ka nui o ka pahu a me ka palupalu, kahi maʻalahi e hala. I ka ʻoiaʻiʻo, ua paʻi ʻia kahi noi 2019 ma Nutrical Lapaʻau ʻike ʻoi aku ka maikaʻi o nā prun no ka hoʻoulu ʻana i ke kaumaha o ka noho a me ke alapine i nā poʻe me ka neʻe ʻole o ka ʻōpū.

Akā ʻaʻole hana wale ka fiber. ʻOi aku ka kiʻekiʻe o nā prune i ka sorbitol a me ka waikawa chlorogenic, hiki ke hoʻonui i ka pinepine o ka noho, wehewehe ʻo Kenney. ʻO Sorbitol kahi wai kō kō e kū maoli i nā plums a me nā prun, ʻoiai ʻo ka chlorogenic acid kahi phenolic acid, kahi ʻano o nā mea kanu mea kanu. Hoʻopalupalu nā mea ʻelua i ka stool, e like me Nutrical Lapaʻau, ʻoluʻolu hou aʻe o ka hōʻino ʻana i ka paʻa paʻa.

Hiki ke hōʻemi i ka maʻi maʻi ʻaʻai kolona

ʻO nā pono prune no ke olakino digestive mai kū me ka constipation. Hiki i nā anthocyanins i nā prunes ke hōʻemi i kou makaʻu o ka maʻi ʻaʻai kolona (aka colorectal cancer). Wahi a kahi ʻatikala 2018 ma Ka Nūpepa o ke Kula Nui ʻAmelika, ka hopena antioxidant o nā anthocyanins e hakakā i ke koʻikoʻi oxidative, ke ʻano biological e hiki ai i nā hunaola maʻi ulu a ulu. Hoʻopilikia pū nā Anthocyanins i ka māhele ʻana o nā maʻi maʻi maʻi ʻaʻai i ka wā e hoʻomaka ana i ka apoptosis, a i ʻole ka make cell. ʻO ka mea hou aku, loaʻa i ka prune ka manganese a me ke keleawe, nona nā waiwai antioxidant a pale hou aku i nā hunaola olakino mai ka pōʻino, e like me Leslie Bonci, M.P.

Kōkua i ke kaupaona ʻana me ke kaupaona ʻana

ʻAʻole makemake ʻia nā hua maloʻo no ka pohō a me ka hoʻokele ʻana no ka mea kiʻekiʻe ia i nā calorie, e like me kā Kenney. (Nānā: He olakino nā hua maloʻo?) Eia nō naʻe, aia kekahi mau hōʻike e hiki i ka fiber i nā prun ke kōkua i ka mālama ʻana i ke kaumaha ma ka hoʻonui ʻana i ka piha, e like me ka mea i hōʻike ʻia i loko o ka noiʻi i paʻi ʻia i ka puke pai. Nā ʻAina ʻAi. Noi i ka Ka Nūpepa o ka Nutr a me Metabolism hōʻike pū kekahi e hoʻopau ka fiber i ka ʻai ma ka hoʻemi ʻana i ka hormone pōloli ghrelin. ʻO ke kumu, hiki i nā prun ke kōkua iā ʻoe e hōʻona no ka lōʻihi ma waena o nā meaʻai, e hoʻolilo ana iā lākou i kekahi o nā meaʻai maikaʻi loa no ka pale ʻana i ka hanger, wahi a Bonci.

Kākoʻo i ka Health Bone

Aia i loko o nā prunes ka huaola K a me ka boron, ʻelua mau huaola nui no ke olakino iwi, wahi a Miller. "He mea nui ka wikamina K i ka hoʻokumu ʻia ʻana o ka osteocalcin, kahi protein e kōkua ai i ka calcium e hoʻopaʻa i nā iwi," i kākau ai ʻo ia. I kēia manawa, hoʻonui ka boron i ka bioavailability o ka wikamina D, kahi mea pono e pono ai ka omo ʻana o ka huaora K, e like me kahi ʻatikala i paʻi ʻia ma Laau Lapaʻau Hoʻohui. ʻO ka potassium i loko o nā prunes e hāʻawi lima pū kekahi. "Hiki i ka potassium ke hoʻēmi i ka nalo ʻana o ka iwi ma o ka [hoʻoliʻiliʻi] ʻana i nā waikawa-depleting acid i kou kino," wahi a Megan Byrd, R.D., ka mea hoʻokumu o The Oregon Dietitian. (Pili kēia mau waikawa me nā papaʻai momona i nā protein holoholona a hoʻonui i ka excretion calcium i ka mimi, e like me ka puke pai Hana Endocrine.) Ultimately, wikamina K, boron, a me ka potasiuma ma e paʻipaʻi i kou mau iwi a pau kōkua kalipuna hoʻopale ai.

ʻO kēlā i ʻōlelo ʻia, i loko o kahi noiʻi 2019 liʻiliʻi, ua hoʻēmi ka prunes i ka resorption o ka iwi (aka ka haki ʻana o ka iwi) i nā wahine postmenopausal maikaʻi. Hoʻomaopopo kēia no ka mea hoʻonui ka resorption iwi me ka makahiki, e hoʻonui ana i kou makaʻi o ka osteoporosis a me nā haki, e like me Nā Hōʻike Osteoporosis o kēia manawa. Ua loaʻa kahi noiʻi 2016 i nā hopena like i nā wahine ʻelemakule i loaʻa i ka osteoporosis, e ʻōlelo nei ʻaʻole i lohi loa ka ʻohi ʻana i nā pono olakino iwi o prunes.

Paipai i ke olakino puʻuwai

ʻO ke kiʻekiʻe o ke koko a me ke koko kiʻekiʻe he ʻelua ia o nā kumu nui no ka maʻi puʻuwai, e like me nā Centers for Disease Control. A i ka hopena, hiki i nā meaola i loko o nā prun ke kōkua i ka mālama ʻana i nā mea ʻelua. E pili ana i ke kaomi koko, ka potasiuma i nā hua e like me prunes hiki ke kōkua i ka mālama ʻana i kou kahe koko i kahi pae olakino ma o ka hōʻemi ʻana i ka haunaele a me ke kaomi i loko o nā paia arterial, wehewehe ʻo Byrd. Pēlā nō, loaʻa nā anthocyanins i nā prunes e hoʻomaha ai i nā aʻa a hoʻohaʻahaʻa i ke koko kiʻekiʻe, e like me ka puke pai Nutrients.

No ka cholesterol koko kiʻekiʻe, ʻo ka fiber a me nā anthocyanins i loko o nā prunes kou kua. "Hoʻopili ka fiber soluble i nā ʻāpana kolesterol [i loko o kou ʻōpū] a pale iā lākou mai ke komo ʻana i kou kahena koko," kaʻana like ʻo Miller. A laila haʻalele ka cholesterol i kou kino ma o ka feces. Hoʻohaʻahaʻa pū ka fiber i ka LDL cholesterol, a i ʻole "maikaʻi" kolesterol, hoʻohui ʻo Byrd. I kēia manawa, hoʻonui nā anthocyanins i ka HDL kolesterol ("maikaʻi" kolesterol) ʻoiai ke pale nei i nā pūnaʻi puʻuwai mai ke kaumaha oxidative, e like me ka ʻatikala i paʻi ʻia i loko o ka puke pai. Pūnaewele Protein.

Nā Pilikia Hiki o Prunes

ʻOiai ʻoi aku ka maikaʻi o nā prunes, hiki ke hoʻonui iā lākou. ʻO kaʻai ʻana i nā prun he nui loa i hiki ke hana i ke kinoea, ka momona, a me ka diarrhea ma muli o kā lākou hopena laxative, e like me kā Kenney. Paipai ʻo Miller e hoʻomaka me 1 a 2 mau pika i kēlā me kēia lā a me ka hoʻomaopopo ʻana i ka manaʻo o kou kino ma mua o ka hoʻonui ʻana i kāu papaʻai. (E nānā: He aha ka hopena inā ʻai ʻoe i ka fiber nui?)

Hiki i ka prun overeating ke hana i kou kō kō kō, no laila he mea nui e kaupalena i kāu lawe ʻana i kēlā me kēia lā inā loaʻa ʻoe i ke kūpaʻa ʻana o ka insulin a i ʻole ka maʻi diabetes, wahi a Miller. Makemake paha ʻoe e lele i waho o nā prun inā maʻi ʻoe i ka pollen birch - kahi maʻi e pili pū ana me kekahi mau meaʻai e like me nā plum, nā cherry, a me nā ʻalemona - e like me ka American College of Allergy, Asthma & Immunology.

Pehea e kūʻai ai a ʻai ai i nā prun

Ma ka hale kūʻai, kūʻai ʻia nā prunes (me nā lua a i ʻole) ma ka ʻāpana hua maloʻo. Kaukaʻi ʻia i ka laikini, hiki ke kapa ʻia lākou ma ke ʻano he "prun" a me / a i ʻole "mau plum maloʻo." Hiki iā ʻoe ke kūʻai i nā puʻupuʻu kēpau, i kekahi manawa i kapa ʻia ʻo prune stewed, i ka wai a wai paha. Aia kekahi pūlehu prune, ka bata, ka noʻonoʻo, a me ka wai, ʻo ia hoʻi ʻo Sunsweet Prune Juice (Kūʻai, $ 32 no nā ʻōmole 6, amazon.com). Inā laki ʻoe, loaʻa paha iā ʻoe ka pauka prune (ex: Sunsweet Naturals Suprafiber, Buy It, $ 20, walmart.com), kahi e hoʻohana pinepine ʻia no ka hoʻomoʻa ʻana, inu i nā hui, a me nā mea ʻono, e like me ka Papa Hoʻokele o Kaleponi.

Ke kūʻai ʻana i nā prun maloʻo wale, "e nānā i ka papa inoa mea hoʻohui a koho i nā prun i ʻaʻohe nā kō i hoʻohui ʻia, nā mea hana ʻimi hoʻopunipuni, a i ʻole nā ​​mea hoʻomalu," ʻōlelo a Kenney. "Ma ke kūpono, pono i nā lepili ke loaʻa nā prunes a ʻaʻohe mea ʻē aʻe." E ho'āʻo: Meaʻai no ka Ola Organic Pitted Prunes (Buy It, $13 no 8 auneke, amazon.com). ʻO nā ʻano prun ʻē aʻe, e like me ka jam a me ka wai, loaʻa nā meaʻono hou a me nā preservatives - no laila e nānā i kahi huahana me nā mea hoʻohui keu.

Ma kā lākou iho, hana nā prunes i kahi meaʻai māmā paʻa-n-go, akā inā makemake ʻoe e hoʻonui i ka hana, e nānā i kēia mau ala ʻono e ʻai ai i nā prunes:

I nā kinipōpō ikehu. "I ka mea hana meaʻai, e hoʻohui i 1 mau kīʻaha prun, 1/3 cup nut butter, 1/4 cup protein protein, a me 2 punetēpu koko ka pauka," wahi a Miller. Hoʻohui i ka wai, 1/2 punetēpu i ka manawa, a hiki i ka palu ʻana o ka palu a hui pū ʻia nā mea hoʻohui. E ʻōwili i loko o nā pōpō ikehu, mālama i loko o ka pahu hau, a ʻai ma ke ʻano he meaʻai māmā ma mua o ka hoʻomaʻamaʻa - a i ʻole ke hana o kāu niho ʻono.

Ma ke ala huila. E hoʻokiʻekiʻe i kāu ala ala ala me ka hoʻohui ʻana i nā prunes ʻoki ʻia, paipai iā Byrd. Hiki iā ʻoe ke hoʻolei iā lākou me ka granola homemade a i ʻole ka oatmeal.

I ka laumania. Kūpono ʻo Prun no ka mea maoli hoʻomono i kāu mea leʻaleʻa, wahi a Miller. E hoʻāʻo i kāna pīpī pīpī a me ka jelly-inspired protein shake e ka hoʻohuihui ʻana i nā prunes ʻelua, 1 mau kīʻaha paʻahau, mau ʻāpana o ka milo, 1 scoop protein pauka, 1 punetēpē nut waiū, 1 cup waiū, a me ka hau. Hoʻonani maikaʻi, ʻaʻohe mea hou aku.

I nā salakeke. Hoʻohui i nā huaʻoki i kālua ʻia no ka pā o ka ʻono a me ka nau, haʻi ʻo Bonci. E hoʻohana iā lākou i nā salakeke e kāhea ana i nā lā a i ʻole nā ​​hua puaʻa. ʻO nā salakeke me nā feta, nā ʻalemona, a me nā lau uliuli e hana maikaʻi me nā prun.E noʻonoʻo: kēia quinoa pilaf me ka spinach, feta, a me nā salamona almond.

E like me ka waiū prune. ʻOiai hiki iā ʻoe ke kūʻai i ka waiū prune i nā hale kūʻai - ʻo Simon Fischer Lekvar Prune Butter (Kūʻai, $ 24 no nā ipu he 3, amazon.com) - maʻalahi loa e hana ma ka home. E hoʻomoʻa i ka paʻakai a me ka wai no kahi o 15 mau minuke, a laila hui pū me ka extract vanilla, kahi paʻakai paʻakai, a me kahi kīʻaha ʻulaʻula (inā makemake ʻoe) a maʻemaʻe.

I loko o nā mea kālua. E hāʻawi i kāu mea i hoʻomoʻa ʻia i kahi hoʻomaikaʻi leʻaleʻa e ka hoʻohui ʻana i nā prunes ʻokiʻoki. E hoʻohui lākou i kahi mahele momona o nā meaʻono i nā meaʻai e like me ka berena maiʻa, nā kuki oatmeal, a me nā muffins zucchini.

I nā kīʻaha nui. ʻO nā hua maloʻo e like me nā prunes he kūpono no ka hoʻohui ʻana i ka hohonu a me ka ʻono i nā kīʻaha ʻiʻo puʻuwai. E ho'āʻo e hoʻohui i nā prunes ʻokiʻoki i ke kohu hipa a i ʻole kāu meaʻai pāʻina moa punahele.

Nānā no