Nā Plum: Nānā, Nā Pōmaikaʻi olakino a me nā ala e ʻai ai

Nā Inoa MaikaʻI Loa No Nā Keiki

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ʻO ka Plums kahi hua momona loa o ka subgenus a me ka genus Prunus a pili i ka ʻohana Rosacea ka ʻohana like e pili ana i nā peach, nā apricots a me nā nectarines. ʻO nā plum, i kapa ʻia hoʻi ʻo aloobukhara, mahalo ʻia no kā lākou bevy o nā pono olakino.

Aia lākou ma kahi o 2000 mau ʻano plum i loaʻa i nā nui like ʻole a me nā kala e kū mai ka melemele a i ka poni a i ka ʻōmaʻomaʻo a me ka ʻulaʻula. He poepoe a he oval paha ke ʻano o ka plum a ʻano ʻiʻo lākou i loko me kahi ʻano ʻoʻoleʻa hoʻokahi. ʻOkoʻa ka ʻono o ka plum mai ka momona a i ka tart a momona loa a ʻono hoʻi ke hoʻopau ʻia. Hoʻohana ʻia nā plum maloʻo a i ʻole prun no ka hana ʻana i nā jam a hoʻohui ʻia i nā ʻano ʻē aʻe.

Hoʻokaʻawale ʻia nā Plum i ʻekolu mau hui: ʻEulopa-ʻĀkia (Prunus domesticica), Kepanī (Prunus salicina), a me Damson (Prunus insititia) [1] . Piha piha nā plum i nā antioxidant a me nā wikamina a me nā minelala ʻē aʻe, e hāʻawi i nā pono olakino o nā plum.

ʻO ka waiwai kūpono o nā plum

100 g o nā plum i loko o 87.23 g wai, 46 kcal ikehu a loaʻa pū kekahi iā lākou:

• 0.7 g protein
• 0.28 g momona
• 11.42 g koʻolako
• 1.4 g puluniu
• 9.92 g kō
• 6 mg kalipuna
• 0.17 mg hao
• 7 mg makanekiuma
• 16 mg phosphorous
• 157 mg potassium
• 0,1 mg kiniki
• 0.057 mg keleawe
• 9.5 mg wikamina C
• 0.028 mg thiamine
• 0.026 mg riboflavin
• 0.417 mg niacin
• 0.029 mg wikamina B6
• 5 mcg folate
• 1.9 mg koho
• 17 mcg wikamina A
• 0.26 mg wikamina E
• 6.4 mcg huaʻai K

Nā Pōmaikaʻi Ola o nā Plum

1. Ka hōʻino ʻana o ke kolamu haʻahaʻa

ʻO ka Vitamin C a me nā phytonutrients i ka plums loaʻa i nā waiwai antioxidant ikaika. Kōkua nā Antioxidant i ka pale ʻana i ka hōʻino ʻana o ka cell ma muli o ke koʻikoʻi oxidative. Ua ʻike ʻia kahi noiʻi i paʻi ʻia ma ka Ka Nūpepa Medicinal Food i hiki i ka ʻike antioxidant i nā plum ke kōkua i ka pale ʻana i nā granulocytes (kahi ʻano o nā hunaola keʻokeʻo) mai ke koʻikoʻi oxidative [elua] .

2. Kōkua i ka digestion

Loaʻa i nā Plum kahi nui o nā fiber e hiki ke kōkua i ka hoʻoponopono ʻana i ka ʻōnaehana digestive. ʻO kahi noi 2016 i paʻi ʻia ma ka Ka Nānā Molecular a me ka noiʻi ʻana o ka meaʻai ua hōʻike ʻia i loko o nā plum nā polyphenols a me nā carotenoids e kōkua i ka hoʻohaʻahaʻa ʻana i ka gastrointestinal a hoʻoulu i ka digestion [3] .

3. Paipai i ke olakino puʻuwai

Hiki ke hoʻomaikaʻi i ke olakino puʻuwai e ka fiber, flavonoids a me nā hui phenolic i loaʻa i nā plum ma o ka hoʻohaʻahaʻa ʻana i ka cholesterol a hoʻemi i ka makaʻi o ka maʻi puʻuwai.

4. Hoʻonui i ka pale

Hiki i ka huaʻai C i loko o nā plum ke kōkua i ka hoʻoikaika ʻana i ka ʻōnaehana pale maʻi ma o ka hoʻonui ʻana i ke kūpaʻa o kou kino i nā maʻi a me nā mumū. Ua hōʻike nā noiʻi he nui i ka loulou ma waena o ka wikamina C a me ka hana pale [4] [5] .

5. Hoʻoemi i ka makaʻu diabetes

He papa haʻahaʻa glycemic haʻahaʻa nā Plums a me ka ʻai ʻana ʻaʻole ia e piʻi aʻe i ka kiʻekiʻe o nā kō kō. Ua hōʻike kahi noiʻi 2005 i nā hopena anti-hyperglycemic o nā plum ma ka hoʻemi ʻana i ke kō a me nā pae triglyceride. Ua ʻike ʻia kahi noiʻi ʻē aʻe e pili ana ka ʻai ʻana i nā huaola āpau, me nā plum i kahi makaʻu haʻahaʻa o ka maʻi diabetes type 2 [6] [7] .

6. Kākoʻo i ke olakino iwi

ʻO ke kū ʻana o nā minelala nui e like me ka calcium, magnesium, vitamin K a me nā keleawe i nā plums hiki ke kōkua i ka hoʻomaikaʻi ʻana i ka olakino iwi. Ua hōʻike ʻia kahi noiʻi i hiki i nā plum maloʻo ke kōkua i ka hoʻoikaika ʻana i nā iwi a hoʻomaikaʻi i ka momona o ka iwi iwi [8] .

7. Hoʻonui i ka hana ʻike

Ua hōʻike ʻia nā noiʻi kaulana i ka hopena maikaʻi o nā plum ma ka hana ʻike. Nui ka waiwai o ka Plum i nā polyphenols i hiki ke kōkua i ke pale ʻana i nā maʻi neurodegenerative pili i ka makahiki e like me ka maʻi ʻo Alzheimer [9] [10] .

8. Hoʻonui i ke olakino o ka ʻili

Nui ka waiwai o ka Plum i ka wikamina C a me nā antioxidant ʻē aʻe i hāʻawi i ka ʻili olakino, ʻōlinolino a ʻili hoʻi. Hoʻolohi ʻo Vitamin C i nā ʻili o ka ʻili a hoʻoliʻiliʻi i ka maloʻo o ka ʻili, no laila hoʻomaikaʻi i ka helehelena o ka ʻili [umikumākahi] .

Nā hopena ʻaoʻao o nā plum

Hiki i nā Plum ke kumu i nā pilikia digestive, e like me ka bloating, diarrhea i kēlā me kēia kanaka me ka maʻi huhū huhū (IBS). Eia kekahi, loaʻa i nā plum kahi nui o nā oxalates, kahi e hoʻonui ai i ka makaʻu o ke kūkulu ʻana i nā pōhaku kōhune [12] [13] . No laila, ʻai i nā plum i ke kaulike.

Nā ala e hoʻopili ai i nā plum i kāu papaʻai

• E hoʻomoʻi i nā plum i ʻoki ʻia i nā tarts, nā pai, nā ʻaikalima, nā keke a me nā puddings.
• Hoʻohui i nā plum iā ʻoe i ka moa a i ka saladi mea ʻai.
• E hoʻohana iā ia ma ke ʻano he topping ma ka yogurt a me ka oatmeal.
• E hoʻohui i nā plum i kāu mau kīʻaha moa.
• ʻOiai e hana ana i nā hua momona, e hoʻohui i kekahi mau plum iā ia.
• Hiki iā ʻoe ke hana i ka chutney plum.

Mea Hoʻomaʻo Plum

ʻO smoothie plum ginger

Nā Pono:

• 1 pala pala (hou, pitted akā ʻaʻole i ihi ʻia)
• ½ kīʻaha i ka wai ʻalani a i ʻole nā ​​wai momona ʻē aʻe āu i koho ai
• ½ kīʻaha yogurt maʻamau a i ʻole 1 maiʻa
• 1 tsp grated ginger hou

Hana:

pehea e hoemi ai i ka momona o ka uha

• Hoʻohui i nā mea hoʻohui āpau i ka blender a kāwili maikaʻi ʻia i ka launa ʻole.
• E ninini iā ​​ia i loko o ke kīʻaha a hauʻoli [14] .

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