Prunes: Fa'idodin Kiwan Lafiyar Abinci & Hanyoyin Cin Su

Mafi Kyawun Sunaye Ga Yara

Bene:

Ranar Haifuwa:

Aika Da

Aiko Min Da Imel Nuna A Shafin

Kawai A ciki

• 7 Hrs da suka wuce Chaitra Navratri 2021: Kwanan wata, Muhurta, Ibada da Muhimmancin Wannan Bikin
• 
• 8 Hrs da suka wuce Hina Khan tayi Murmushi Tare da Inuwar Green Green Inuwa Da Lebunan tsirara Masu Haskakawa Samun Dubi Kadan Cikin Matakai Masu Sauƙi!
• 10 Hrs da suka wuce Ugadi Da Baisakhi 2021: Haɗa Farin Cikinku Da Shagalinku Tare Da Cece-Kuce Masu Kwarewar Gargajiya na Gargajiya
• 13 Hrs da suka wuce Horoscope na yau da kullun: 13 Afrilu 2021

Karka Rasa

• Fasaha Jerin Dukkan Bayanai Masu Bayar da Bayanan Shiga Daga Reliance Jio, Airtel, Vi, Da BSNL
• Labarai Wadanda suka dawo daga Kumbh mela na iya kara cutar annobar COVID-19: Sanjay Raut
• Wasanni IPL 2021: BalleBaazi.com tana maraba da kakar tare da sabon kamfen 'Cricket Machao'
• Fina-finai Vira Sathidar Aka Narayan Kamble Daga Kotu Ya Wuce Saboda COVID-19
• Motoci Kabira Motsi Hamisa 75 An Bada Gudanar da Kasuwancin Kasuwanci a Indiya
• Kudade Faduwar Farashin Gwal Ba Kamu bane Damuwa Ga NBFCs, Bankuna Suna Bukatar Su Kiyaye
• Ilimi Sakamakon Sakamakon Policeansanda na CSBC Bihar na ƙarshe na 2021 ya bayyana
• Tafiya Mafi Kyawun wurare 10 Don Ziyarta A Maharashtra A Watan Afrilu

Prunes, wanda ake kira busassun plum, suna da yalwar abinci mai gina jiki kuma suna da wadatar antioxidants. Su ne mahimmin tushen fiber da abubuwan gina jiki. Ruwan prune, wanda aka ciro daga prunes, suma suna da fa'idodin lafiya kamar na prunes.

Prunes suna da yawan sukari wanda ke basu damar bushewa ba tare da bushewa ba.

Imar Abincin Abinci Na Prunes

100 g na prunes dauke da makamashi 275 kcal kuma suma sunada

fina-finan tarihi a Hollywood

• 2.50 g furotin
• 65 g carbohydrate
• 5.0 g fiber
• 32,50 g sukari
• 1.80 mg baƙin ƙarfe
• 12 mg sodium
• 6.0 mg bitamin C
• 1250 IU bitamin A

Amfanin Kiwan lafiya ga Prunes

1. Hana cututtukan zuciya da jijiyoyin jini

Prunes suna dauke da sinadarin phytonutrients mai yawa wanda ake kira phenols wanda yake hana iskar shaka ta LDL cholesterol a jiki. Nazarin ya nuna cewa antioxidants da fiber da ke cikin prunes na iya taimakawa rage matakan cholesterol ^[1] , ^[biyu] .

2. Taimakawa wajen rage kiba

Dangane da binciken da Jami'ar Liverpool ta yi, cin prunes a matsayin wani ɓangare na abincin rage kiba na iya haɓaka ƙimar nauyi. Masu binciken sun gano cewa mahalarta wadanda suka ci kayan marmari a matsayin wani ɓangare na lafiyayyen abinci sun rasa kilogiram 2 cikin nauyi kuma sun zubar da 2.5 cm daga kugu. ^[3] .

motsa jiki rage ciki a gida

3. Rage karfin jini

Masana kimiyya sun ba da shawarar cewa cinye pruns da shan ruwan 'ya'yan itace na iya rage hawan jini sosai. Wani bincike ya nuna cewa mahalarta wadanda ke cin pruns a kowace rana suna da raguwar hawan jini ^[4] .

4. Sauke maƙarƙashiya

Prunes suna da yalwar fiber, wanda ke taimakawa wajen hana basir wanda yake haifarwa saboda yawan maƙarƙashiya. Dukansu prunes da prune juice suna aiki azaman laxative saboda yawan sorbitol dinsu. Wani binciken ya nuna cewa busassun pruns guda takwas, lokacin da suke tare da 300 ml na ruwa a rana tsawon makonni 4, sun inganta aikin hanji ^[5] .

5. riskananan haɗarin cutar kansa

Bincike ya nuna cewa hada pruns cikin abincinka na iya rage barazanar kamuwa da ciwon kansa. Cin prunes na iya tasiri da haɓaka microbiota a cikin ciki, a cewar wani binciken da masu bincike daga Texas A&M University da Jami'ar North Carolina suka gudanar ^[6] .

6. Inganta lafiyar kashi

Boron na ma'adinai yana da yawa a cikin busassun prunes wanda ke taimakawa wajen gina ƙasusuwa masu ƙarfi kuma inganta haɗin tsoka. Kamar yadda wani bincike ya nuna, busassun prunes da busasshen foda na iya rage tasirin tasirin radiation akan kasusuwan ƙashi, yana hana ɓarkewar yawan ƙashi ^[7] . Prunes kuma suna da ikon hana cutar sanyin kashi.

7. Hanawa da magance karancin jini

Prune kyakkyawan tushe ne na ƙarfe, wanda yake da mahimmanci don kiyayewa da magance rashin ƙarancin ƙarfe. Anemia yana faruwa ne lokacin da jiki bashi da isasshen ƙwayoyin jinin jini.

salon gyara gashi ga masu lanƙwasa

8. Inganta gani

Prunes suna da yawa cikin bitamin A, bitamin da ke da mahimmanci don hangen nesa. Ficarancin bitamin A na iya haifar da makantar dare, lalacewar macular, cataracts, da bushewar idanu.

9. Kiyayewa daga cutar huhu

Ciwo na huhu na huɗu (COPD) wata cuta ce ta huhu da ke haifar da wahalar numfashi. Prunes suna cike cike da antioxidants wanda ke rage haɗarin COPD, cutar huhu da inganta lafiyar huhu ^[8] .

10. Rage kwadayin yunwar ka

Prunes na iya taimaka maka jin cikakke na dogon lokaci saboda yawan fiber ɗin su. Fiber yana ɗaukar lokaci don narkewa, wanda ke nufin cewa sha'awar ku zata kasance cikin wadatarwa har tsawon lokaci. Kari akan haka, prunes suna da karamin glycemic index, wanda ke nufin glucose yana shiga cikin jini a sannu a hankali kuma hakan yana kiyaye yunwa ^[9] .

mafi kyawun motsa jiki don rage kugu

11. Inganta lafiyar fata da gashi

A bitamin da kuma ma'adanai a cikin prunes suna taimakawa ga lafiyar fata da gashi. Wannan 'ya'yan itace yana karfafa gashi daga tushe kuma yana hana lalacewar gashi da karyewa. Hakanan yana rage saurin tsufa kuma yana jinkirta farkon wrinkles.

Illolin Hanyoyi Masu Amfani da Prunes

• Prunes na iya haifar ko muni gudawa saboda sinadarin fiber a cikinsu.

• Prunes sun ƙunshi sorbitol, sukari wanda ke ƙara gas da kumburin ciki.

• Yin amfani da prunes mai yawa na iya haifar da ƙimar jiki saboda kasancewar sukari.

• Mutanen da ke da wasu yanayi na kiwon lafiya, kamar su ulcerative colitis bai kamata su ci prunes ba.

• Prunes sun ƙunshi alamun histamine, wanda na iya haifar da rashin lafiyan jiki.

• Yayin aikin bushewa, prunes suna samar da wani sinadari da ake kira acrylamide wanda Cibiyar Cancer ta Kasa ke ɗaukar sa a matsayin mai cutar kansa.

Yadda Ake Kara Gurasa Cikin Abincin Ku

• Yi amfani da busassun prunes a matsayin abun ciye-ciye.
• Haɗa prunes tare da sauran 'ya'yan itatuwa busassun don cakuda lafiya.
• Para prunes a matsayin abin ɗamfa a cikin oatmeal, pancakes da waffles.
• Themara su a cikin abin sha, da santsi da kayan gasa.
• Yi amfani da prunes don yin jam.

Nawa Zamu Samu?

Ma'aikatar Aikin Gona ta Amurka ta ba da shawarar samun 'ya'yan itace guda biyu a bushe a kowace rana (25 zuwa 38 g). Koyaya, adadin na iya bambanta dangane da rukunin shekaru da bukatun abinci mai gina jiki.

1. [1]Gallaher, C. M., & Gallaher, D. D. (2008). Dankakkun plums (prunes) sun rage yankin rauni na atherosclerosis a cikin apolipoprotein berayen E-raunana. Jaridar British abinci mai gina jiki, 101 (2), 233-239.
2. [biyu]Gunness, P., & Gidley, M. J. (2010). Tsarin da ke haifar da haɓakar ƙwayar cholesterol na fiber polysaccharides mai narkewa. Abinci da aiki, 1 (2), 149-155.
3. [3]Jami'ar Liverpool. (2014, Mayu 30). Cin prunes na iya taimakawa asarar nauyi, binciken ya nuna.
4. [4]Ahmed, T., Sadia, H., Batool, S., Janjua, A., & Shuja, F. (2010). Amfani da prunes a matsayin kula da hawan jini. Jaridar Ayub Medical College Abbottabad, 22 (1), 28-31.
5. [5]Lever, E., Scott, S. M., Louis, P., Emery, P. W., & Whelan, K. (2019). Sakamakon prunes a kan fitowar kujeru, lokacin wucewa na ciki da microbiota na ciki: Gwajin gwajin da bazuwar. 14 Nutrition Clinical, 38 (1), 165-173.
6. [6]Sadarwar Sadarwa ta Texas A&M AgriLife. (2015, Satumba 25). Binciken busasshe na iya rage haɗarin kamuwa da cutar kansa ta hanji.
7. [7]Schreurs, A. S., Shirazi-Fard, Y., Shahnazari, M., Alwood, J. S., Truong, T. A., Tahimic, C. G. T., ... & Globus, R. K. (2016). Rakken abincin plum yana kariya daga asarar kashi wanda yake haifar da radiation ionizing.Rihoton kimiyya, 6, 21343.
8. [8]MacNee, W. (2005). Jiyya na COPD mai karko: antioxidants. Nazarin numfashi na Turai, 14 (94), 12-22.
9. [9]Furchner-Evanson, A., Petrisko, Y., Howarth, L., Nemoseck, T., & Kern, M. (2010). Nau'in abun ciye-ciye yana tasiri amsar satiety a cikin matan manya. Ci, 54 (3), 564-569.

Naku Na Gobe

Don Sani

Aiko Min Da Imel Nuna A Shafin