NĀ PRUNES: NĀ PONO OLA & NĀ ALA E ʻAI AI IĀ LĀKOU - PAMPEREDPEOPLENY.COM

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Pono Nānā

Mai Miss

Ka home Ola Meaʻai kūpono Nutr oi-Neha Ghosh By ʻO Neha Ghosh ma Mei 7, 2019

ʻO nā Prun, i kapa ʻia hoʻi he mau plum maloʻo, he plethora o nā mea momona a waiwai i nā antioxidants. He kumu paʻa lākou o ka fiber a me nā meaola. ʻO ka wai Prune, i unuhi ʻia mai nā puʻu, a loaʻa pū nā pono olakino like me ko nā prun.

Kiʻekiʻena nā prun i ke kō e hiki ai iā lākou ke hoʻomaloʻo me ka hū ʻole ʻia.

Waiwai Nutritional Prunes

100 g o nā prun he 275 kcal ikehu a loaʻa pū kekahi iā lākou

ʻO ka manawa kalaunu 2 ʻāpana 6

2.50 g protein
65 g pākeke
5.0 g puluniu
32,50 g kō
1.80 mg hao
12 mg sodium
6.0 mg huaʻai C
1250 IU wikamina A

Nā Pōmaikaʻi olakino o nā Prune

1. Kāohi i ka maʻi maʻi ʻōpū

Aia i loko o nā prun nā nui o nā phytonutrients i kapa ʻia he phenol e kāohi ai i ka hoʻohaʻahaʻa o ka LDL kolamu i ke kino. Ua hōʻike ʻia nā noiʻi e hiki i nā antioxidant a me nā fiber i loko o nā prun ke kōkua i ka hōʻemi ʻana i nā pae kolesterol ^[1] , ^[elua] .

2. Kōkua i ka lilo ʻana o ka paona

Wahi a ka noiʻi i hana ʻia e ke Kulanui o Liverpool, ʻo ka ʻai ʻana i nā prunes ma ke ʻano he ʻāpana o ka papa hana hoʻoliʻiliʻi kaumaha hiki ke hoʻonui i ka pohō o ka paona. Ua ʻike nā kānaka noiʻi ua komo ka poʻe i ʻai i nā hua nui ma ke ʻano he papaʻai olakino i ka lilo ʻana o 2 kg i ke kaupaona a hoʻokahe ʻo 2.5 cm i ko lākou pūhaka ^[3] .

nā lauoho lōʻihi pōkole no nā wahine

3. Hoʻoemi i ke kahe o ke koko

Hōʻike nā ʻepekema i ka ʻai ʻana i nā prun a me ka inu ʻana i ka wai prune hiki ke hoʻohaʻahaʻa i ke kahe o ke koko me ka nui. Ua hōʻike ʻia kahi noiʻi ua komo ka poʻe i ʻai i nā hua nui i kēlā me kēia lā i kahi hoʻemi o ke kahe o ke koko ^[4] .

4. Hōʻoluʻolu i ka paʻa paʻa

Nui ka waiwai o nā prun i ka fiber, kahi e kōkua ai i ka pale ʻana i nā haemorrhoids i kumu ʻia no ka paʻa mau ʻana. Hana nā prun a me ka wai prune ma ke ʻano he laxative ma muli o kā lākou kiʻekiʻe sorbitol maʻiʻo. Ua hōʻike ʻia kahi noiʻi he ʻewalu mau maloʻo maloʻo, ke loaʻa me 300 ml o ka wai i hoʻokahi lā no 4 mau pule, e hoʻomaikaʻi ai i ka ʻōpū ^[5] .

5. Ka hopohopo o ka maʻi ʻaʻai kolone haʻahaʻa

Hōʻike ka noiʻi e hoʻohui ana i nā prunes i kāu papaʻai hiki ke hoʻemi i ka makaʻu o ka maʻi ʻaʻai kolona. Hiki i kaʻai prunes ke hoʻopili maikaʻi a hoʻonui i ka microbiota i loko o ke kolona, e like me kahi noiʻi i mālama ʻia e nā mea noiʻi mai Texas A&M University a me ke Kulanui o North Carolina. ^[6] .

6. Hoʻonui i ke olakino iwi

Aia ka boron mineral i loko o nā puʻupuʻu maloʻo e kōkua ai i ke kūkulu ʻana i nā iwi ikaika a hoʻomaikaʻi i ka hoʻohui ʻana o nā mākala. Wahi a kahi noiʻi, hiki i nā prun maloʻo a me ka pauka maloʻo maloʻo ke hoʻohaʻahaʻa i ka hopena o ka pā i ka iwi iwi, e pale ana i ka pohō o ka iwi ^[7] . Hiki i nā Prun ke pale aku i ka osteoporosis.

7. Kāohi a mālama i ka anemia

ʻO Prune kahi kumu maikaʻi o ka hao, he mea nui e pale a mālama i ka anemia hemahema o ka hao. Anemia ke loaʻa ʻole ke kino i nā hunaola ʻulaʻula olakino.

hua kumino ʻeleʻele no ka lauoho

8. Hoʻonui i ka maka

Nui nā prun i ka wikamina A, kahi huaola i mea nui no ka ʻike maka. Hiki i ka hemahema o ka wikamina A ke alakaʻi i ka makapō i ka pō, hoʻohaʻahaʻa macular, cataract, a me nā maka maloʻo.

9. Palekana i ka maʻi ʻōpū

ʻO ka maʻi pulmonary obstructive maʻi (COPD) kahi maʻi pūpū mau e hoʻonā i ka paʻakikī i ka hanu ʻana. Piha piha nā prun i nā antioxidant e hōʻemi ana i ka makaʻu o COPD, maʻi ʻaʻai māmā a hoʻomaikaʻi i ke olakino māmā ^[8] .

10. E hoʻēmi i kāu kuko wī

Hiki i nā Prun ke kōkua iā ʻoe e hōʻona no ka mea ʻoi aku ka lōʻihi o ko lākou ʻike kiʻekiʻe fiber. Lawe ka fiber i manawa e ʻeli, ʻo ia hoʻi ka māʻona o kou makemake no ka lōʻihi. Eia hou, loaʻa i nā prunes kahi papa kuhikuhi glycemic haʻahaʻa, ʻo ia hoʻi ka omo ʻia ka glucose i loko o ke koko me ka wikiwiki a mālama i ka pōloli ^[9] .

hoemi anei ke kaikikala i ka momona o ka uha

11. Hoʻonui i ke olakino a me ka lauoho

Hāʻawi nā huaora a me nā minelala i loko o nā prune i ka ʻili maikaʻi a me ka lauoho. Hoʻoikaika kēia hua i ka lauoho mai ke aʻa a pale i ka hōʻino o ka lauoho a me ka haki. Hoʻoiho hoʻi ia i ke kaʻina hana ʻelemakule a hoʻopaneʻe i ka hoʻomaka ʻana o nā wrinkle.

Nā ʻaoʻao ʻē aʻe i hiki ke hoʻohana ʻia i nā prunes

Hiki i nā Prunes ke kumu a i ʻole ke ʻino pāhoehoe ma muli o ka ʻikepili o ke fiber i loko o lākou.

Loaʻa i ka Prunes ka sorbitol, kahi kō e hoʻonui ai i ka ʻōpala a me ka momona o ka ʻōpū.

ʻO ka ʻai nui ʻana i nā prunes hiki ke hana i ka loaʻa kālā ma muli o ke kū ʻana o ke kō.

ʻO nā kānaka me kekahi ʻano olakino, e like me ka ulcerative colitis ʻaʻole pono e ʻai i nā prun.

Loaʻa i nā prunes nā meheu o ka histamine, i kumu e hopena ai i kahi hopena maʻi ʻaʻai i loko o ke kino.

I ka wā o ka hoʻomaloʻo ʻana, hana nā prunes i kahi kemika i kapa ʻia acrylamide i manaʻo ʻia he carcinogenic e ka National Cancer Institute.

Pehea e hoʻohui ai i nā prunes i kāu papaʻai

E hoʻopau i nā prunk maloʻo ma ke ʻano he meaʻai māmā.
Hoʻohui i nā hua paʻi me nā hua maloʻo ʻē aʻe no ka huila o ke ala olakino.
Hoʻohui i nā prun ma ke ʻano he topping i kāu oatmeal, pancakes a me nā waffles.
Hoʻohui iā lākou i nā mea inu, mea ʻono a me nā mea i hoʻomoʻa ʻia.
E hoʻohana i nā puʻu e hana ai i ka jam.

Ehia mau mea e loaʻa?

Paipai ka US Department of Agriculture i ʻelua mau hua o nā hua maloʻo i kēlā me kēia lā (25 a 38 g). Eia nō naʻe, hiki i ka nui ke hoʻololi i nā hui makahiki a me nā koi pono.

Nānā i nā ʻatikala

[1]Gallaher, C. M., & Gallaher, D. D. (2008). ʻO nā plum maloʻo (prunes) e hōʻemi i nā ʻāpana lesion atherosclerosis i nā ʻiole apolipoprotein E-deficit. ʻO ka puke pai Nīpī Pelekānia, 101 (2), 233-239.
[elua]Gunness, P., & Gidley, M. J. (2010). Nā mīkini e pili ana i nā waiwai hoʻohaʻahaʻa kolesterol o nā polysaccharides pulupuluʻai i hoʻōla ʻia. Ka meaʻai & hana, 1 (2), 149-155.
[3]Kulanui o Liverpool. (2014, Mei 30). Hiki i kaʻai prun ke kōkua i ke kaupaona ʻana, hōʻike hōʻike.
[4]Ahmed, T., Sadia, H., Batool, S., Janjua, A., & Shuja, F. (2010). Hoʻohana o nā prunes ma ke ʻano he kaohi o ke kiʻekiʻe kiʻekiʻe. ʻO ka Nūpepa o ke Kulanui Lapaʻau ʻo Ayub Abbottabad, 22 (1), 28-31.
[5]Lever, E., Scott, S. M., Louis, P., Emery, P. W., & Whelan, K. (2019). ʻO ka hopena o nā prun ma ka puka o ka pahu, ka manawa o ke kō a me ka microbiota gastrointestinal: kahi hoʻāʻo ʻana i mālama ʻia. ʻO ka Nutrical Clinical, 38 (1), 165-173.
[6]ʻO Texas A&M AgriLife kamaʻilio. (2015, Kepakemapa 25). Hiki i nā plum maloʻo ke hōʻemi i ka makaʻu o ka maʻi ʻaʻai kolona, hōʻike ʻia ka noiʻi.
[7]Schreurs, A. S., Shirazi-Fard, Y., Shahnazari, M., Alwood, J. S., Truong, T. A., Tahimic, C. G. T., ... & Globus, R. K. (2016). Pale ka papa plum maloʻo mai ka nalo ʻana o ka iwi i hoʻokumu ʻia e ka radiation ionizing. Nā hōʻike ʻepekema, 6, 21343.
[8]MacNee, W. (2005). Hoʻomaʻamaʻa i ka COPD kūpaʻa: nā antioxidants. Ka Papa Hoʻohā Hou ʻEuropean, 14 (94), 12-22.
[9]Furchner-Evanson, A., Petrisko, Y., Howarth, L., Nemoseck, T., & Kern, M. (2010). ʻAno ke ʻano o ka meaʻai māmā i nā pane māʻona i nā wahine makua. Appetite, 54 (3), 564-569.