Plums: Gina Jiki, Fa'idodin Kiwan Lafiya Da Hanyoyin Cin Abinci

Mafi Kyawun Sunaye Ga Yara

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Plums 'ya'yan itace ne masu matukar amfani na subgenus da genus Prunus kuma suna cikin dangin Rosacea dangin daya dangin peaches, apricots da nectarines suna ciki. Plums, wanda aka fi sani da aloobukhara, ana samun su da daraja saboda rashin amfanin lafiyar su.

Sun fi 2000 nau'in plum daban daban waɗanda suka zo cikin girma dabam dabam da launuka waɗanda ƙila za su iya zuwa daga rawaya ko shunayya zuwa kore ko ja. Siffar plum na zagaye ko na oval kuma suna da nama a cikin ciki tare da zuriya iri ɗaya masu tauri. Dandanon plum ya banbanta daga mai dadi zuwa tart kuma yana da matukar dadi da dadi idan aka sha sabo. Ana amfani da busassun plums ko prunes don yin jams kuma an ƙara su zuwa wasu girke-girke.

An raba plums zuwa kungiyoyi uku: Turai-Asiya (Prunus domestica), Jafananci (Prunus salicina), da Damson (Prunus insititia) [1] . Plum suna cike cike da antioxidants da sauran bitamin da kuma ma'adanai, wanda ke bayar da gudummawa ga yawancin fa'idodin kiwon lafiya na plums.

Darajar Abincin Abinci Na Ruwa

100 g na plums suna dauke da ruwa 87.23 g, 46 kcal makamashi kuma suma sunada:

• 0.7 g furotin
• 0.28 g mai
• 11.42 g carbohydrate
• 1.4 g fiber
• 9,92 g sukari
• 6 m alli
• 0.17 MG baƙin ƙarfe
• 7 mg na magnesium
• 16 mg phosphorus
• 157 MG potassium
• 0.1 mg zinc
• 0.057 MG tagulla
• 9.5 MG bitamin C
• 0.028 MG thiamine
• 0.026 mg riboflavin
• 0.417 mg niacin
• 0.029 MG bitamin B6
• 5 mcg folate
• 1.9 mg choline
• 17 mcg bitamin A
• 0.26 MG bitamin E
• 6.4 mcg bitamin K

Amfanin Kiwan Lafiya

1. cellananan lalacewar ƙwayoyin cuta

Vitamin C da kayan abinci mai gina jiki a cikin plums suna da kyawawan abubuwan antioxidant. Antioxidants suna taimakawa hana lalacewar kwayar halitta ta sanadiyar gajiya. Wani binciken da aka buga a cikin Journal of Abincin Abinci ya gano cewa abun da ke cikin kwayar antioxidant a cikin plums na iya taimakawa kare granulocytes (wani nau'in ƙwayoyin jini ne masu fari) daga damuwa mai sanya maye [biyu] .

2. Taimakawa wajen narkewar abinci

Plums yana dauke da fiber mai kyau wanda zai iya taimakawa wajen daidaita tsarin narkewar abinci. Nazarin 2016 da aka buga a cikin Binciken Jiki da Binciken Abinci ya nuna cewa plums yana dauke da polyphenols da carotenoids wanda ke taimakawa rage kumburin ciki da inganta narkewar abinci [3] .

3. Inganta lafiyar zuciya

Fiber, flavonoids da phenolic mahadi da ake gabatarwa a cikin plums na iya inganta lafiyar zuciya ta hanyar rage cholesterol da rage haɗarin kamuwa da cututtukan zuciya.

4. Inganta rigakafi

Abincin bitamin C a cikin plums na iya taimakawa wajen ƙarfafa garkuwar jiki ta hanyar haɓaka juriyar jikinku ga cututtuka da kumburi. Yawancin karatu sun nuna haɗin tsakanin bitamin C da aikin rigakafi [4] [5] .

5. Rage haɗarin ciwon suga

Plums yana da jerin glycemic low kuma cinye shi ba zai haifar da hauhawar matakan sukarin jini kwatsam ba. Nazarin 2005 ya nuna tasirin kwayar cutar kanjamau kan rage sukarin jini da matakan triglyceride. Wani binciken ya gano cewa cin takamammen 'ya'yan itacen, gami da plums yana da nasaba da ƙananan haɗarin ciwon sukari na 2 [6] [7] .

6. Tallafawa lafiyar ƙashi

Kasancewar muhimman ma'adanai kamar alli, magnesium, bitamin K da jan ƙarfe a cikin plums na iya taimakawa wajen inganta lafiyar ƙashi. Wani bincike ya nuna cewa busassun plum na iya taimakawa karfafa kasusuwa da inganta yawan ma'adinai na kashi [8] .

7. Yana inganta aiki na fahimi

Karatuttukan karatu sun nuna kyakkyawan sakamako na plums akan aikin fahimi. Plums suna da wadataccen polyphenols wanda zai iya taimakawa hana cututtukan neurodegenerative masu alaƙa da shekaru kamar cutar Alzheimer [9] [10] .

8. Yana inganta lafiyar fata

Plums suna da wadataccen bitamin C da sauran antioxidants waɗanda ke ba da gudummawa ga lafiyar lafiya, annuri da ƙuruciya. Vitamin C yana jinkirta narkarda fata da kuma rage bushewar fata, don haka inganta bayyanar fata [goma sha] .

Gurbin Gurbi

Ruwa na iya haifar da lamuran narkewar abinci, gami da kumburin ciki, gudawa a cikin mutanen da ke fama da ciwon hanji (IBS). Hakanan, plums yana ƙunshe da adadi mai yawa na oxalates, wanda na iya ƙara haɗarin samuwar dutsen koda [12] [13] . Don haka, ku ci plums a matsakaici.

Hanyoyin Hada Kirkira Cikin Abincinku

• Choppedara yankakken plums zuwa tarts, pies, ice cream, kek da puddings.
• Add plums a gare ku kaza ko kayan lambu salatin.
• Yi amfani dashi azaman ɗorawa akan yogurt da oatmeal.
• Add plums a cikin abincinka kaji.
• Yayin yin 'ya'yan itace mai laushi, ƙara ɗan pam a ciki.
• Hakanan zaka iya yin plum chutney.

Girke-girke na Plum

Ginger plum smoothie

Sinadaran:

• 1 cikakke plum (sabo ne, rami amma ba a kwance ba)
• Kofin ruwan lemun tsami ko sauran ruwan 'ya'yan itace da kuka zaba
• Kofin yogurt mara kyau ko ayaba 1
• 1 tsp grated sabo da ginger

Hanyar:

rigar rigar mama da panties

• Allara dukkan abubuwan haɗin a cikin abin haɗawa kuma haɗa shi da kyau don daidaita daidaito.
• Zuba shi a cikin gilashi ku more [14] .

Naku Na Gobe

Don Sani

Aiko Min Da Imel Nuna A Shafin