Prunes: Noj Qab Haus Huv & Cov Kev Noj Qab Haus Huv Pub Rau Lawv

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Prunes, tseem hu ua plums qhuav, muaj plethora ntawm cov as-ham thiab yog nplua nuj nyob hauv antioxidants. Lawv yog cov concentrated los ntawm fiber ntau thiab cov as-ham. Prune kua txiv, muab rho tawm los ntawm prunes, kuj muaj cov txiaj ntsig kev noj qab haus huv tib yam li prunes.

Prunes muaj ntau dua hauv cov piam thaj uas tso cai rau lawv tuaj yeem ua kom tsis muaj hau.

Tus Khoom Noj Khoom Haus Ntawm Prunes

100 g ntawm prunes muaj 275 kcal zog thiab lawv kuj muaj

thawj hnub ntawm tsev kawm ntawv quotes rau kindergarten

• 2.50 g protein
• 65 g carbohydrate
• 5.0 g fiber
• 32.50 g suab thaj
• 1.80 mg hlau
• 12 mg sodium
• 6.0 mg vitamin C
• 1250 IU muaj vitamin A

Cov Kev Pabcuam Noj Qab Haus Huv Ntawm Prunes

1. Tiv thaiv kab mob plawv

Prunes muaj cov phytonutrients ntau ntawm cov phytonutrients hu ua phenols uas inhibit oxidation ntawm LDL cov roj cholesterol hauv lub cev. Cov kev tshawb fawb pom tau tias cov tshuaj antioxidant thiab cov tshuaj fiber ntau hauv prunes tuaj yeem pab txo cov qib roj cholesterol ^[1] , ^[ob] Cov.

2. Pab hauv kev poob ceeb thawj

Raws li kev tshawb fawb los ntawm University of Liverpool, kev noj haus prunes uas yog ib feem ntawm kev yuag phaus tuaj yeem txhim kho kev poob phaus. Cov kws tshawb nrhiav tau pom tias cov neeg koom kev noj haus prunes uas yog ib feem ntawm kev noj zaub mov zoo kom poob 2 kg hauv qhov hnyav thiab poob 2.5 cm tawm ntawm lawv lub duav ^[3] Cov.

miss india 2018 tus yeej photo

3. Txo cov ntshav siab

Cov kws tshawb fawb hais tias kev haus prunes thiab haus cov kua txiv ntawm prune tuaj yeem txo cov ntshav siab ntau dua. Ib txoj kev tshawb nrhiav pom tias cov neeg koom uas noj prunes noj txhua hnub muaj qhov txo cov ntshav siab ^[4] Cov.

4. nplij quav tawv

Prunes yog nplua nuj nyob rau hauv fiber, uas pab tiv thaiv haemorrhoids uas yog tshwm sim los ntawm mob cem quav. Ob lub prunes thiab cov kua txiv prune ua haujlwm laxative vim lawv cov ntsiab lus siab sorbitol. Ib txoj kev tshawb nrhiav pom tias yim lub prunes qhuav, thaum muaj 300 ml dej ib hnub rau 4 lub lis piam, txhim kho txoj hnyuv plab zom mov ^[5] Cov.

5. Kev muaj mob qog nqaij hlav qis dua

Kev tshawb fawb qhia tau hais tias kev koom nrog prunes rau hauv koj cov zaub mov noj yuav txo qis kev mob hlwb. Noj prunes tuaj yeem cuam tshuam zoo thiab nce microbiota hauv txoj hnyuv, raws li kev tshawb nrhiav los ntawm cov kws tshawb fawb los ntawm Texas A&M University thiab University of North Carolina. ^[6] Cov.

6. Txhim kho kev noj qab haus huv pob txha

Cov ntxhia pob zeb boron muaj ntau nyob rau hauv qhuav prunes uas pab tsim cov pob txha muaj zog thiab txhim kho kev sib koom ua ke. Raws li kev tshawb nrhiav, qhuav prunes thiab qhuav prune hmoov tuaj yeem txo hluav taws xob muaj txiaj ntsig rau cov pob txha pob txha, tiv thaiv pob txha tuag ^[7] Cov. Prunes tseem muaj peev xwm tiv thaiv txha.

7. Tiv thaiv thiab kho tus mob anemia

Prune yog qhov zoo ntawm cov hlau, uas yog qhov tseem ceeb los tiv thaiv thiab kho cov hlau tsis muaj zog. Mob Kev Plab muaj tshwm sim thaum lub cev tsis muaj cov qe ntshav liab zoo txaus.

cov nroog ze New york

8. Txhim kho qhov muag pom

Prunes yog nce siab nyob hauv cov vitamins A, uas yog cov vitamin kom tseem ceeb rau kev pom kev zoo. Qhov tsis txaus cov vitamin A tuaj yeem ua rau hmo ntuj tsis pom kev, kev puas tsuaj rau macular degeneration, cataracts, thiab qhov muag qhuav.

9. Tiv thaiv kab mob ntsws

Kab mob ntsws ntev (COPD) yog mob ntsws uas ua rau ua pa nyuaj. Prunes tau ntim puv nrog tshuaj tua kab mob antioxidant uas txo qis kev pheej hmoo ntawm COPD, mob ntsws thiab txhim kho kev mob ntsws ^[8] Cov.

10. Txo koj txoj kev tshaib kev nqhis

Prunes tuaj yeem pab koj zoo siab ntev dua vim tias lawv cov ntsiab lus muaj fiber ntau. Fiber ntau siv sijhawm los zom, uas txhais tau hais tias koj lub qab los nyob ntev txaus siab rau qhov ntev. Tsis tas li ntawd, prunes muaj qhov tsis muaj glycemic Performance index, uas txhais tau tias cov piam thaj yog nqus rau hauv cov ntshav ntawm tus lej qeeb thiab uas ua kom muaj kev tshaib kev nqhis ^[9] Cov.

ntsej muag pob kom tshem tawm pob txuv

11. Txhim kho cov tawv nqaij thiab plaub hau noj qab haus huv

Cov vitamins thiab minerals uas tam sim no hauv prunes ua rau muaj kev noj qab haus huv ntawm daim tawv nqaij thiab plaub hau. Cov txiv no ntxiv dag zog rau cov plaub hau los ntawm hauv paus thiab tiv thaiv cov plaub hau thiab tawg. Nws tseem ua rau qeeb tus laus ntawm cov txheej txheem laus thiab qeeb ntawm qhov pib ntawm wrinkles.

Muaj Kev Phom Sij Ntau Los Ntawm Kev Siv Prunes

• Prunes tuaj yeem ua lossis tsis zoo zawv plab vim cov ntsiab lus fiber ntau hauv lawv.

• Prunes muaj cov sorbitol, qab zib uas ua rau muaj roj thiab tsam plab hauv plab.

• Kev siv cov prunes ntau dhau tuaj yeem ua rau hnyav hnyav vim muaj cov suab thaj.

• Cov neeg muaj qee yam mob, xws li mob plab kiav txhab yuav tsum tsis txhob haus prunes.

• Prunes muaj cov kab mob ntawm histamine, uas yuav ua rau muaj kev tsis haum ntawm lub cev.

• Thaum lub sijhawm ziab, prunes tsim cov tshuaj hu ua acrylamide uas pom tau tias yog cov kabmob los ntawm National Cancer Institute.

Yuav Ua Li Cas Ntxiv Prunes Rau Hauv Koj Qhov Kev Noj Haus

• Txhob haus prunes qhuav li khoom noj txom ncauj.
• Muab prunes nrog lwm cov txiv hmab txiv ntoo ziab kom zoo rau txoj kev noj qab haus huv.
• Ntxiv prunes ua ib topping hauv koj oatmeal, pancakes thiab waffles.
• Ntxiv rau lawv haus, smoothies thiab khoom ci.
• Siv prunes los ua jam.

Ntau Npaum Li Cas?

Lub Tsev Haujlwm Saib Xyuas Kev Ua Txhaum Cai Hauv Tebchaws Asmeskas pom zoo kom muaj ob lub txiv ntoo txiv ntoo qhuav ib hnub (25 txog 38 g). Txawm li cas los xij, qhov nyiaj yuav txawv nyob ntawm seb muaj hnub nyoog li cas thiab cov khoom noj xav tau.

1. [1]Gallaher, C. M., & Gallaher, D. D. (2008). Qaug plums (prunes) txo cov kab mob atherosclerosis qhov chaw hauv apolipoprotein E-cov nas tsis muaj mob.Qhov sau xov xwm ntawm kev noj haus, 101 (2), 233-239.
2. [ob]Gunness, P., & Gidley, M. J. (2010). Cov tshuab ua rau cov roj (cholesterol) txo qis cov khoom ntawm soluble dietary fiber polysaccharides.Food & muaj nuj nqi, 1 (2), 149-155.
3. [3]University of Liverpool. (2014, Lub Tsib Hlis 30). Noj prunes tuaj yeem pab cov poob phaus, txoj kev tshawb fawb qhia.ScienceDaily.
4. [4]Ahmed, T., Sadia, H., Batool, S., Janjua, A., & Shuja, F. (2010). Kev siv prunes ua tus tswj hwm ntawm kub siab.Hauv qhov ntawm Ayub Medical College Abbottabad, 22 (1), 28-31.
5. [5]Qib, E., Scott, S. M., Louis, P., Emery, P. W., & Whelan, K. (2019). Cov nyhuv ntawm prunes ntawm cov quav tso tawm, lub plab pib lub sijhawm thiab lub plab hnyuv twm microbiota: Ib qho kev sim uas siv ncaj qha.Kev pab khoom noj, 38 (1), 165-173.
6. [6]Texas A&M AgriLife Kev Sib Txuas Lus. (2015, Cuaj Hlis 25). Cov pliav pliav tuaj yeem txo qis kev mob qog nqaij hlav, kev tshawb fawb qhia tau .ScienceDaily.
7. [7]Schreurs, A. S., Shirazi-Fard, Y., Shahnazari, M., Alwood, J. S., Truong, T. A., Tahimic, C. G. T., ... & Globus, R. K. (2016). Qaug plas noj zaub mov tiv thaiv los ntawm pob txha poob los ntawm hluav taws xob ionizing hluav taws xob.Qhov ntaub ntawv muaj tseeb, 6, 21343.
8. [8]MacNee, W. (2005). Kev Kho Mob COPD ruaj khov: tshuaj tua kab mob tiv thaiv kev mob nkeeg.European Lub Zog Kev Tshawb Xyuas, 14 (94), 12-22.
9. [9]Furchner-Evanson, A., Petrisko, Y., Howarth, L., Nemoseck, T., & Kern, M. (2010). Hom khoom noj txom ncauj uas cuam tshuam rau cov lus teb hauv cov poj niam laus.Appetite, 54 (3), 564-569.

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