Plums: Khoom Noj Qab Haus Huv, Kev Noj Qab Haus Huv thiab Txoj Kev Noj

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Plums yog cov txiv ntoo zoo heev ntawm subgenus thiab genus Prunus thiab koom nrog Rosacea tsev neeg tib tsev neeg uas muaj txiv duaj, apricots thiab nectarines koom nrog. Plums, tseem hu ua aloobukhara, muaj txiaj ntsig rau lawv txoj kev xav ntawm cov txiaj ntsig kev noj qab haus huv.

Lawv dhau 2000 qhov sib txawv ntawm cov plums uas tuaj nyob hauv ntau qhov ntau thiab tsawg thiab cov xim uas tuaj yeem yog los ntawm daj lossis paj yeeb rau xim ntsuab lossis xim liab. Cov duab ntawm ib lub txiv ntseej yog puag ncig lossis kheej li lub qe thiab lawv tuaj yeem sab hauv sab hauv nrog tib lub noob. Lub saj ntawm plum txawv ntawm qab zib rau tart thiab yog cov kua txiv thiab qab thaum noj tshiab. Plum qhuav lossis prunes yog siv rau kev txiav thiab ntxiv rau lwm cov zaub mov txawv.

Plums tau faib ua peb pawg: European-Asian (Prunus domestica), Japanese (Prunus salicina), thiab Damson (Prunus insititia) [1] Cov. Plums tau ntim puv nrog tshuaj antioxidants thiab lwm cov vitamins thiab minerals, uas pab txhawb rau ntau cov txiaj ntsig kev noj qab haus huv ntawm plums.

Tus Khoom Noj Khoom Haus Muaj nqis Ntawm Plums

100 g ntawm plums muaj 87.23 g dej, 46 kcal zog thiab lawv kuj muaj:

• 0.7 g protein
• 0.28 g rog
• 11,42 g carbohydrate
• 1.4 g fiber
• 9.92 g suab thaj
• 6 mg calcium
• 0.17 mg hlau
• 7 mg magnesium
• 16 mg phosphorus
• 157 mg poov tshuaj
• 0.1 mg zinc
• 0.057 mg tooj liab
• 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
• 0.26 mg vitamin E
• 6.4 mcg vitamin K

Cov Kev Noj Qab Haus Huv Los Ntawm Cov Plums

1. Tsawg dua kev puas tsuaj ntawm tes

Vitamin C thiab phytonutrients hauv plums muaj zog antioxidant zog. Antioxidants pab tiv thaiv cell puas tsuaj los ntawm oxidative kev nyuaj siab. Ib txoj kev tshawb nrhiav tawm hauv Phau Ntawv Xov Xwm Txog Cov Tshuaj Noj tau pom tias cov ntsiab lus antioxidant hauv plums tuaj yeem pab tiv thaiv granulocytes (ib hom qe ntshav dawb) los ntawm oxidative kev nyuab siab [ob] Cov.

2. Pab hauv kev zom zaub mov

Cov Plums muaj cov txiaj ntsig zoo ntawm fiber ntau tuaj yeem pab tswj txoj hnyuv. Xyoo 2016 kev tshawb fawb luam tawm nyob hauv Molecular Khoom Noj Khoom Haus thiab Kev Tshawb Nrhiav Khoom Noj tsom pom tias plums muaj polyphenols thiab carotenoids uas pab txo plab ua haujlwm thiab txhawb kev zom zaub mov [3] Cov.

3. Txhawb kev kho mob plawv

Cov paib, flavonoids thiab phenolic cov sib txuas ua ke hauv plums tuaj yeem txhim kho kev noj qab haus huv los ntawm kev txo qis roj thiab txo qhov kev pheej hmoo ntawm kab mob plawv.

4. Boost tiv thaiv kab mob

Cov ntsiab lus ntawm vitamin C hauv plum tuaj yeem pab txhim kho lub cev tiv thaiv kab mob los ntawm kev ua kom koj lub cev tiv thaiv kab mob thiab o. Ntau cov kev tshawb fawb tau qhia qhov txuas ntawm vitamin C thiab kev tiv thaiv kab mob [4] [5] Cov.

5. Txo txoj kev pheej hmoo mob ntshav qab zib

Plums muaj qhov qis glycemic Performance index thiab haus nws yuav tsis ua rau muaj kev nce siab hauv cov ntshav qab zib hauv cov ntshav sai. Ib txoj kev tshawb nrhiav xyoo 2005 tau qhia txog qhov cuam tshuam los tiv thaiv hyperglycemic ntawm plums rau txo cov ntshav qab zib thiab qib triglyceride. Lwm txoj kev tshawb nrhiav pom tias kev noj cov txiv hmab txiv ntoo tshwj xeeb, suav nrog plum txuas nrog qhov txo qis ntawm cov ntshav qab zib hom 2 [6] [7] Cov.

6. Txhawb pob txha noj qab haus huv

Qhov muaj cov zaub mov tseem ceeb xws li calcium, magnesium, vitamin K thiab tooj liab hauv plums tuaj yeem pab txhim kho pob txha noj qab haus huv. Ib txoj kev tshawb nrhiav tau qhia tias cov plua plav qhuav tuaj yeem pab ua kom cov pob txha muaj zog thiab txhim kho pob txha ntawm lub cev [8] Cov.

7. Txhim kho txoj haujlwm ua haujlwm

Kev tshawb fawb qhia tau pom tias muaj txiaj ntsig zoo ntawm plums ntawm kev txawj ntse. Plums muaj ntau nyob rau hauv polyphenols uas tuaj yeem pab tiv thaiv kev laus cuam tshuam txog neurodegenerative zoo li Alzheimer tus kab mob [9] [10] Cov.

8. Txhim kho cov tawv nqaij noj qab haus huv

Plums muaj ntau nyob rau hauv cov vitamin C thiab lwm yam antioxidants uas ua rau kom muaj kev noj qab haus huv, ci ntsa iab thiab tawv nqaij hluas. Vitamin C ncua lub ntsej muag tawv nqaij thiab txo qhov uas ua kom tawv nqaij, yog li txhim kho qhov zoo ntawm daim tawv nqaij [kaum ib] Cov.

Sab Sij Huam Hais Txog Plaws

Plums tuaj yeem ua rau muaj teeb meem plab zom mov, suav nrog tsam plab, raws plab rau cov neeg mob plab hnyuv chim siab (IBS). Tsis tas li, plums muaj ntau tus nqi ntawm oxalates, uas yuav ua rau muaj kev pheej hmoo ntawm kev ua haujlwm hauv lub raum pob zeb [12] [13] Cov. Yog li, noj plums hauv kev sim.

Txoj hauv kev rau suav cov Plums Hauv Koj Cov Khoom Noj

• Ntxiv cov plums plooj rau tarts, pies, ice cream, ncuav mog qab zib thiab puddings.
• Ntxiv plums rau koj nqaij qaib lossis zaub xam lav.
• Siv nws ua ib qho taw rau ntawm cov kua mis nyeem qaub thiab oatmeal.
• Ntxiv plums rau koj cov tais diav nqaij qaib.
• Thaum ua cov txiv hmab txiv ntoo smoothies, ntxiv rau ib co plums rau nws.
• Koj tuaj yeem ua rau plum chutney.

Plum Cov Cuab Yeej

Qhiav plooj smoothie

Cov khoom xyaw:

• 1 lub txiv ntoo plum (tshiab, pitted tab sis tsis tev)
• Juice khob kua txiv kab ntxwv lossis lwm yam kua txiv uas koj xaiv
• Yog khob mis yogurt lossis 1 tsawb
• 1 tsp grated tshiab qhiav

Txoj kev:

txiav plaub hau rau txawv ntsej muag

• Ntxiv tag nrho cov khoom xyaw rau hauv rab thiab muab sib tov nws kom zoo sib xws.
• Ncuav nws rau hauv lub khob thiab txaus siab [14] Cov.

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