Prunes: Uru Ahụike Nri na Tozọ Iri Ha

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Prunes, nke a na-akpọ plums a mịrị amị, nwere plethora nke ihe oriri na ọgaranya na antioxidants. Ha bụ ihe ndị nwere ume na nri. Ihe ọ juiceụ juiceụ prune, nke ewepụtara site na prun, nwekwara otu uru ahụ ike dị ka nke prun.

Prunes dị elu na shuga nke na-enye ha ohere ịmịkọrọ na-enweghị gbaa ụka.

Uru nri na-edozi ahụ

100 g nke prunes nwere 275 kcal ike ha nwekwara

bhutan eze na eze nwanyi

• 2,50 g protein
• 65 g nke carbohydrate
• 5,0 g eriri
• 32,50 g shuga
• 1.80 mg ígwè
• 12 mg sodium
• 6.0 mg vitamin C
• 1250 IU vitamin A

Uru Ahụ Ike Nke Prunes

1. Gbochie ọrịa obi

Prunes nwere nnukwu phytonutrients akpọ phenols nke na-egbochi oxidation nke LDL cholesterol na ahụ. Nnyocha egosiwo na antioxidants na eriri dị na prun nwere ike inye aka belata ọkwa cholesterol ^[1] , ^[abụọ] .

2. Aka n’etu felata

Dabere na nyocha nke Mahadum Liverpool mere, iri prun dị ka akụkụ nke nri ọnwụ nwere ike ime ka ị belata. Ndị nnyocha ahụ chọpụtara na ndị sonyere prun dị ka akụkụ nke nri siri ike tụfuru kilogram 2 n'arọ ma wụpụ cm 2.5 n'úkwù ha. ^[3] .

ka esi egbochi pimples ndammana

3. Belata ọbara mgbali

Ndị ọkà mmụta sayensị na-atụ aro na ị pụ prun na ị juiceụ mmiri prun nwere ike belata ọbara mgbali elu. Otu nnyocha gosiri na ndị so na-eri prun kwa ụbọchị nwere mbelata ọbara mgbali ^[4] .

4. Mee ka afọ ntachi belata

Prunes bara ọgaranya na fiber, nke na-enyere aka igbochi haemorrhoid nke kpatara n'ihi afọ ntachi na-adịghị ala ala. Ma prunes ma prune ihe ọ juiceụ juiceụ na-arụ ọrụ dịka laxative n'ihi ọdịnaya dị elu nke sorbitol ha. Otu nnyocha gosiri na prunes asatọ a mịrị amị, mgbe ha nwere 300 ml mmiri kwa ụbọchị maka izu 4, rụọ ọrụ ọrụ afọ ^[5] .

5. Okpukpo isi ala eriri ala ala cancer

Nnyocha na-egosi na itinye prun n'ime nri gị nwere ike belata ohere nke kansa cancer. Iri prunes nwere ike imetụta ma nwekwuo microbiota na colon, dịka nchọpụta nke ndị nyocha si Texas A&M University na Mahadum North Carolina mere. ^[6] .

6. Mee ka ahụike dị mma

Ngwurugwu mineral dị n'ụba na prunes a mịrị amị nke na-enyere aka iwuli ọkpụkpụ siri ike ma melite nhazi ahụ. Dị ka ọmụmụ si kwuo, prunes a mịrị amị na nke a mịrị amị nwere ike belata mmetụta radieshon na ụmị ọkpụkpụ, na-egbochi njupụta ọkpụkpụ ^[7] . Prunes nwekwara ike igbochi osteoporosis.

7. Gbochie ma gwọọ anaemia

Prune bụ ezigbo ihe na-enye iron, nke dị mkpa iji gbochie ma gwọ ụkọ anemia iron. Anaemia na-aputa ihe mgbe ahu n’enweghi uhie uhie uhie nke oma.

ụmụ nwanyị ịkpụ ntutu ụdị aha

8. Mee ka anya gị dịkwuo mma

Prunes dị elu na vitamin A, vitamin dị mkpa maka ọhụụ doro anya. Enweghi vitamin A nwere ike iduga ìsì n'abalị, mmebi nke macular, cataracts, na anya mmiri.

9. Chebe megide ọrịa akpa ume

Ọrịa akpa ume na-adịghị ala ala (COPD) bụ ọrịa akpa ume na-adịghị ala ala nke na-akpata nsogbu iku ume. Prunes juputara na antioxidants nke na-ebelata ihe ize ndụ nke COPD, ọrịa cancer akpa ume ma melite ahụike ume ^[8] .

10. Belata agụụ agụụ

Prunes nwere ike inyere gị aka inwe mmetụta zuru oke karịa ogologo oge n'ihi oke eriri ha. Faiba na-ewe oge iji gbari, nke pụtara na agụụ gị na-afọ ojuju ogologo oge. Na mgbakwunye, prunes nwere obere glycemic index, nke pụtara na glucose na-etinye n'ime ọbara nwayọ nwayọ ma na-egbochi agụụ ^[9] .

mmanụ kacha mma maka ntutu isi na itolite

11. Mee ka ahụ na ntutu dịkwuo mma

Vitamin na mineral ndị dị na prun na-enye aka na akpụkpọ na ntutu dị mma. Mkpụrụ a na - ewusi ntutu site na mgbọrọgwụ ma gbochie ntutu na mmebi. Ọ na-ebelata usoro ịka nká ma na-egbu oge mmalite nke ndọlị.

Omume Akụkụ nke Iri Prunes

• Prun nwere ike ịkpata ma ọ bụ ka njọ afọ ọsịsa n'ihi eriri eriri dị na ha.

• Prunes nwere sorbitol, shuga nke na-eme ka gas na ume na afo.

• Iri oke prun nwere ike ibute uru bara ụba n'ihi ọnụnọ shuga.

• Ndị nwere ụfọdụ nsogbu ahụ ike, dịka ọnya afọ ekwesịghị iri prun.

• Prunes nwere akara nke histamine, nke nwere ike ịkpata mmeghachi ahụ nhịahụ na ahụ.

• N'oge usoro ihicha, prunes na-etolite mmiri ọgwụ a na-akpọ acrylamide nke a na-ahụta dị ka carcinogenic site na National Cancer Institute.

Etu ị ga - esi tinye Prunes n’ime nri gị

• Na-eri prunes a mịrị amị dị ka nri.
• Gwakọta prunes na mkpụrụ osisi ndị ọzọ akpọọ nkụ maka ụzọ egwu dị mma.
• Tinye prunes dika ihe nkpuchi n'ime oatmeal, pancakes na waffles.
• Tinye ha na ihe onunu, smoothies na butere nri.
• Jiri prunes mee jam.

Ego Ole Ka Inwe?

Ngalaba Na-ahụ Maka Ọrụ Ugbo na United States na-atụ aro ka ị na-eri mkpụrụ osisi okpukpu abụọ kwa ụbọchị (25 ruo 38 g). Agbanyeghị, ọnụego ahụ nwere ike ịdị iche dabere na afọ dị iche iche yana ihe achọrọ.

1. [1]Gallaher, C. M., & Gallaher, D. D. (2008). Akọrọ plums (prunes) belata atherosclerosis lesion ebe ke apolipoprotein E-enweghị oke. Akwụkwọ akụkọ Britain nke nri, 101 (2), 233-239.
2. [abụọ]Gunness, P., & Gidley, M. J. (2010). Ihe ndi na-eme ka cholesterol choo nke na-eme ka nri polysaccharides mejuputara. Nri na oru, 1 (2), 149-155.
3. [3]Mahadum Liverpool. (2014, Mee 30). Iri prun nwere ike inye aka ịbelata ibu, ọmụmụ ihe gosiri.
4. [4]Ahmed, T., Sadia, H., Batool, S., Janjua, A., & Shuja, F. (2010). Ojiji nke prunes dị ka njikwa ọbara mgbali. Journal of Ayub Medical College Abbottabad, 22 (1), 28-31.
5. [5]Lever, E., Scott, S. M., Louis, P., Emery, P. W., & Whelan, K. (2019). Mmetụta nke prunes na mmepụta stool, oge ntụgharị oge na microbiota eriri afọ: Usoro nchịkwa a na-achịkwa.
6. [6]Texas A&M AgriLife Nkwukọrịta. (2015, Septemba 25). Prọm a mịrị amị nwere ike belata ọrịa nke eriri afọ, nyocha na-egosi.
7. [7]Schreurs, A. S., Shirazi-Fard, Y., Shahnazari, M., Alwood, J. S., Truong, T. A., Tahimic, C. G. T., ... & Globus, R. K. (2016). Mkpụrụ osisi plum a mịrị amị na-echebe ọkpụkpụ ọkpụkpụ nke radieshon na-akpata. Akụkọ sayensị, 6, 21343.
8. [8]MacNee, W. (2005). Ọgwụgwọ nke COPD siri ike: antioxidants. European Respiratory Review, 14 (94), 12-22.
9. [9]Furchner-Evanson, A., Petrisko, Y., Howarth, L., Nemoseck, T., & Kern, M. (2010). Ofdị nri na-emetụta azịza afọ ojuju nke ụmụ nwanyị tozuru etozu. 54, 3 (56), 564-569.

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