Plums: Nutrition, Uru Ahụike Na Tozọ Iri Nri

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Plums bụ mkpụrụ osisi na-edozi ahụ nke subgenus na genus Prunus ma bụrụ ndị ezinụlọ Rosacea otu ezinụlọ ahụ piich, aprịkọt na nectarines nọ. Plums, nke a makwaara dị ka aloobukhara, bụ ihe a ma ama maka uru nke ahụike.

Ha karịrị 2000 ụdị plum dị iche iche na-abịa nha na ụcha dị iche iche nwere ike ịdị site na odo ma ọ bụ odo odo na akwụkwọ ndụ akwụkwọ ndụ ma ọ bụ ọbara ọbara. Ọdịdị piom bụ gburugburu ma ọ bụ oval ma ha dị n’anụ ahụ n’ime mkpụrụ nwere mkpụrụ siri ike. Mmasị nke piom ahụ dịgasị iche site na ụtọ ruo na nke ọ na-atọkarị ụtọ ma na-atọ ụtọ mgbe e riri ya. A na-eji plums ma ọ bụ prunes a mịrị amị mee jams ma tinye ya na ntụziaka ndị ọzọ.

E kewara Plums ụzọ atọ: European-Asia (Prunus domestica), Japanese (Prunus salicina), na Damson (Prunus insititia) [1] . Plums juputara na antioxidants na vitamin na mineral ndị ọzọ, nke na-enye aka n'ọtụtụ uru ahụike nke plums.

Uru nri na-edozi ahụ

100 g plums nwere 87,23 g mmiri, 46 kcal ike na ha nwekwara:

• 0,7 g protein
• 0,28 g abụba
• 11,42 g carbohydrate
• 1.4 g eriri
• 9,92 g shuga
• 6 mg calcium
• 17gwè 0.17 mg
• 7 mg magnesium
• 16 mg site
• Mmiri 157 mg
• 0,1 mg zinc
• 0.057 mg ọla kọpa
• 9.5 mg vitamin C
• 0.028 mg thiamine
• 0.026 mg riboflavin
• 0,417 mg niacin
• 0.029 mg vitamin B6
• 5 mcg folate
• 1.9 mg choline
• 17 mcg vitamin A
• Vitamin E na 0,26 mg
• 6.4 mcg vitamin K

Uru Ahụike nke Plums

1. Mmebi sel nke ala

Vitamin C na phytonutrients na plums nwere ikike antioxidant siri ike. Antioxidants na-enyere aka igbochi mmebi cell nke nrụgide oxidative kpatara. Otu nnyocha e bipụtara na Journal of Medicinal Food chọpụtara na ọdịnaya antioxidant dị na plums nwere ike inyere aka chebe granulocytes (ụdị mkpụrụ ndụ ọbara ọcha) site na nrụgide oxidative [abụọ] .

2. Nyere aka n’iru nri

Plums nwere ezigbo eriri nke nwere ike inye aka ịhazi usoro nri. A 2016 ọmụmụ bipụtara na Nri oriri na-edozi ahụ na nyocha nri gosiri na plums nwere polyphenols na carotenoids nke na-enyere aka belata mbufụt afọ na-akpali akpali mgbaze [3] .

3. Kwalite ahụ ike nke obi

Eriri, flavonoids na phenolic ogige dị na plums nwere ike ime ka ahụike dịkwuo mma site na iweda cholesterol na ibelata ọrịa nke ọrịa obi.

4. Mbuli ọgụ

Ihe vitamin C na plums nwere ike inye aka mee ka sistemu nchekwa gị sikwuo ike site na ịbawanye ahụ gị na ọrịa na mbufụt. Ọtụtụ nnyocha egosiwo njikọ dị n'etiti vitamin C na ọrụ mgbochi [4] [5] .

5. Belata ihe ndozi shuga

Plums nwere obere glycemic index ma na-eri ya agaghi eme ka onodu shuga obara na mberede. Otu nnyocha e mere na 2005 gosiri mmetụta mgbochi-hyperglycemic nke plums na mbenata shuga ọbara na triglyceride. Nnyocha ọzọ chọpụtara na iri mkpụrụ osisi dum, gụnyere plums na-emetụta obere nsogbu nke ụdị ọrịa shuga 2 [6] [7] .

6. Kwado ahụike ọkpụkpụ

Ọnụnọ nke mineral ndị dị mkpa dị ka calcium, magnesium, vitamin K na ọla kọpa na plums nwere ike inye aka n'imeziwanye ọkpụkpụ. Otu nnyocha gosiri na plums a mịrị amị nwere ike inye aka mee ka ọkpụkpụ sie ike ma melite ogo ịnweta ọkpụkpụ [8] .

7. Emeziwanye ihe omuma ihe

Ihe omumu egosiputara egosiputara mmetuta di nma nke plums na aru oru. Plums bara ọgaranya na polyphenols nke nwere ike inye aka gbochie ọrịa neurodegenerative metụtara afọ dịka ọrịa Alzheimer [9] [10] .

8. Mma ahụ ike

Plums bara ọgaranya na vitamin C na ọgwụ ndị ọzọ na-enye aka na ahụ ike, na-enwu enwu ma na-eto eto. Vitamin C na-egbu oge wrinkles ma na-ebelata nkụ nke anụ ahụ, si otú a na-eme ka ọdịdị anụ ahụ dịkwuo mma iri na otu .

Mmetụta Akụkụ nke Plums

Plums nwere ike ibute nsogbu banyere nri, gụnyere bloating, afọ ọsịsa na ndị nwere ọrịa bowel syndrome (IBS). Ọzọkwa, plums nwere ọtụtụ oxalates, nke nwere ike ịbawanye ohere nke ịkpụ akụrụ akụrụ [12] [13] . Yabụ, rie plums na oke.

Zọ iji tinye nsị na nri gị

• Gbakwunye plums na tarts, pies, ice cream, achicha na puddings.
• Add plums gị ọkụkọ ma ọ bụ akwukwo nri salad.
• Jiri ya dị ka topping na yogọt na oatmeal.
• Tinye plums na nri ọkụkọ gị.
• Mgbe ị na-eme mkpịsị mkpụrụ osisi, tinye ụfọdụ plums na ya.
• I nwekwara ike ime piom chutney.

Ntụziaka Plum

Ginger plum smoothie

Efrata:

• 1 pịịl chara acha (nke ọhụrụ, olulu ma a pepụghị ya)
• Iko mmanya oroma ma ọ bụ ihe ọ juiceụ juiceụ mkpụrụ osisi ndị ọzọ ị họọrọ
• ½ iko yogọt ma ọ bụ banana 1
• 1 tsp grated ọhụrụ ginger

Usoro:

ude abalị maka mmanu mmanu akpụkpọ

• Tinye ihe niile dị na blender ma jikọta ya nke ọma iji mee ka ọ dị mma.
• Wunye ya na iko ma nwee ọ .ụ [14] .

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