IiPlum zixhasa ukugaya

Nokuba i-plum jam, i-couscous ene-plums ezomisiweyo, i-plum dumplings, okanye i-plum cake: iiplums zisisilingo esimnandi kakhulu. Kudla ngokulibaleka ukuba iiplums nazo zikholisa njengeyeza.

Iiplamu, iidamsons kunye ne mirabelle plums

Iplamu (Prunus domestica) yeyentsapho enkulu kakhulu. Kwiindawo zethu, i-oval-shaped blue plum kunye ne-yellow yellow mirabelle plum mhlawumbi i-subspecies eyaziwa kakhulu ebizwa ngokuba yi-plum yendlu.

Ibinzana elithile elithobayo elithi “You plum!” Ngokuqinisekileyo, oku kubangelwa ukuba i-plums yayibhekwa njengomgangatho ophezulu xa kuthelekiswa, kodwa kuphela ngenxa yokuba ilitye leplamu linzima kakhulu ukuhlukana ne-pulp kwaye kungekhona ngenxa yezizathu zokunambitha okanye impilo.

Namhlanje kukho malunga nama-2,000 eentlobo zeeplamu kwihlabathi jikelele, ezibonisa iindidi ezinemibala eyahlukeneyo kwaye zinokwahluka kakhulu ngokombala, imilo, ubungakanani, kunye nencasa.

Ezinye zeziqhamo zincinci njenge cherry, ezinye zinkulu njenge baseball. Kukho iiplum ezibomvu, ezimfusa, ezimnyama, ezibhlowu, ezityheli, kunye neziluhlaza – ezinye incasa ziswiti ngakumbi, ezinye zinencasa.

IPlum – uMthi woBomi

Iiplum sesinye sezona ziqhamo zidala zilinywayo kwaye zilinywe amawaka eminyaka. Abantu baqaphela kwangethuba ukuba iiplums azinancasa nje kuphela kodwa zineempawu zokuphilisa.

Ukongezelela kwiziqhamo neenkozo zazo, iinkuni, amagqabi kunye nentlaka yomthi weplum zazisetyenziselwa ukunyanga izifo ezahlukahlukeneyo. Ngoko umz. Umzekelo, i-resin yachithwa kwiwayini kwaye ilawulwa kwizintso kunye nokuphazamiseka kwesinyi, ngelixa isicatshulwa sexolo sasithandwa kakhulu njenge-styptic.

Kwangenkulungwane yokuqala ye-AD, ugqirha ongumGrike uPedanios Dioscorides wachaza kwincwadi yakhe ethi Materia Medica ukuba iiplums zilawula ukugaya ngendlela yendalo kunye nethambileyo - isiphumo sokuphilisa esaxabiswa kakhulu.

Kodwa zeziphi izithako esinazo eneneni isiphumo esihle seplum kwimpilo?

Iiplum zenza ukuba iipounds ziwe

Iplums incasa inejusi kakhulu kuba inamanzi amalunga nama-80 ekhulwini. Ke ngoko balunxano olumangalisayo ngeentsuku zasehlotyeni ezishushu kwaye banokunceda ekunciphiseni ubunzima. I-100 grams ye-plums ine-47 kcal kuphela, ayinayo nayiphi na iprotheni, kwaye ayinayo amafutha.

I-100 grams ye-plums nayo iqulethe i-10 grams ye-carbohydrates, apho i-1.5 grams i-fiber, kwaye-kuxhomekeke kwiindidi - ukuya kwi-10 grams yeswekile. Kuzo zonke iiplums, iiplums ziqulethe eyona swekile yeziqhamo, nto leyo ezenza zibe ngumthombo ofanelekileyo wamandla.

Ukongezelela, iiplums zivuselela i-carbohydrate metabolism. Babopha amanqatha agqithisileyo emathunjini kwaye banqande ukuguqulwa kweecarbohydrates zibe ngamafutha. Ke ukuba ungathanda ukulahla iipounds, iiplums kukutya okufanelekileyo.

Iiplamu zikhuthaza ukwetyisa

Iiplamu zikhuthaza ukwetyisa kunye nokuchasana nokuqhina. Esi siphumo sokugaya u. ngenxa ye-pectin kunye ne-cellulose. Ezi ziintsinga zokutya ezinomthamo owomeleleyo wokudumba. Oku kusebenzisa i-stimulus kumathumbu, okwandisa ukunyakaza kwamathumbu kunye nokukhuthaza ukugaya.

Ukongezelela, i-pectin inceda ukukhupha isinyithi esinzima kunye namanqanaba aphantsi e-cholesterol. Nangona kunjalo, khumbula ukuba unokuzuza kuphela kwi-pectin ukuba utya kwakhona i-peel yeplamu.

Iiprunes, ezinokuthi zithengwe unyaka wonke, zisebenziseka ngokukodwa kwiinjongo zokuncedisa ukugaya. Usuka nje uwafake emanzini amancinane ngobusuku uze uwatye ngentsasa elandelayo, kuquka namanzi afunxwayo. Unako, umzekelo, ukuzisebenzisa kakuhle kakhulu kwisidlo sakusasa se-smoothie okanye kwi-muesli.

Nangona kunjalo, i-plum JUICE nayo inefuthe le-laxative, nangona iqulethe i-fiber encinci kakhulu kunesiqhamo sonke. Ngenxa yoko, ezinye izithako kufuneka zibe noxanduva lo mphumela. Oku kubandakanya i-alcohols yeswekile efana ne-sorbitol, kodwa kunye neziqhamo ze-acids ezifana ne-oxalic acid kwaye ngokukodwa i-malic acid, enokuthi ngamanye amaxesha ibe luncedo kakhulu kwi-fibromyalgia.

IiPrunes: I-Malic acid inceda nge-fibromyalgia

I-Fibromyalgia sisifo esingapheliyo esithathwa njengento enzima kakhulu ukunyanga. Iimpawu ziquka B. iintlungu ezingapheliyo, uxinzelelo, ukudinwa, kunye nokudinwa - oonobangela abakacaci. Nangona kunjalo, abaphandi abavela kwiYunivesithi yaseTexas baye bafumanisa ukuba xa idibene ne-magnesium, i-malic acid inokusebenza kakhulu ekunciphiseni intlungu.

Nangona olu phononongo lusebenzise i-malic acid ekwanti, uphando olongezelelweyo lubonise ukuba iimpawu zinokuphuculwa kakhulu ngokutshintshela kwisidlo se-vegan okanye ukutya kwemifuno ekrwada. Ngokuqinisekileyo, i-plums ayifanele ingahoywa, kuba iqulethe i-asidi ye-malic ngaphezu kwee-apula!

Iiplum zinezinto ezininzi ezibalulekileyo ezahlukeneyo

Iiplamu zineevithamini ezininzi ze-B complex, umzekelo, i-vitamin B1, eyomeleza i-nerve, inciphisa uxinzelelo, kwaye ikhuthaza ukusebenza. Kuba izinto zokulandela i-zinc kunye nobhedu zikwasebenza ngokuchasene nokungaphumli kwemithambo-luvo, ukucaphuka, kunye nokudakumba, iiplums azinagalelo kwimpilo yomzimba kuphela, kodwa nakwimpilo yengqondo.

Ixabiso lezondlo zeplum

Nge-100g yeeplum (3):

• Amandla: 45 kcal / 187 kJ
• IiCarbohydrate: 10g
• Iprotein: 0.6 g
• Amafutha: 0.17g

Iivithamini kunye neeminerali zeplum

Amaxabiso achaziweyo abhekisa kwiplum entsha. IiPrunes zihlala zinexabiso eliphezulu kakhulu, ngakumbi kwindawo yeeminerali. Ngokomzekelo, ngelixa i-plums entsha inika kuphela i-0.4 mg yentsimbi nge-100 g, i-plums eyomileyo inika i-2.3 mg. Nangona kunjalo, izixa ezikhulu zeeprayina eziswiti kakhulu azifane zityiwe, ngoko ke isiqulatho seminerali esiphezulu asinakusetyenziswa.

Iiplamu: IiCarotenoids zilungile emehlweni

Iiprayina zikwanazo nezixa ezibalulekileyo ze-carotenoids ezifana ne-B. beta-carotene (i-precursor ye-vitamin A), i-lutein, kunye ne-zeaxanthin.

I-Carotenoids iluncedo kwimpilo njengoko ikhusela izifo ezininzi ezifana ne-B. zikhusela umhlaza, i-arteriosclerosis, i-rheumatism, i-Alzheimer's kunye ne-Parkinson's, kunye ne-cataracts, kunye nokuchasana nokuguga.

I-Zeaxanthin kunye ne-lutein zii-pigments ezifumaneka kwi-retina yeliso kwaye zisebenza njengesihluzi esikhusela ilungu elibonakalayo ekuvezweni okugqithisileyo ekukhanyeni. Kwi-ophthalmology, i-zeaxanthin iya ibaluleke kakhulu kuba into inokuthintela izifo ze-retinal.

Iiplamu: Iipolyphenols zinegalelo kwimpilo

Ngaphezu koko, iplamu ityebile kwiipolyphenols. Ezi ziquka umzekelo B. i-anthocyanins, enika isiqhamo umbala obomvu, o-violet, kunye nombala oluhlaza okwesibhakabhaka.

Ngelixa i-carotenoids ifumaneka ngakumbi kwiiplums ezityheli, umz. B. kwi-Mirabelle plums, i-anthocyanins ifumaneka esikhumbeni NASENYAmeni yeplam eluhlaza. Kukho ii-anthocyanins ezininzi ngokuphindwe kahlanu kwiiplums njengeepesika, apho ezi pigments zezityalo zifihlwe kuphela eluswini.

Iipolyphenols kufuneka ikhulise amajoni omzimba, ikhusele kwizifo zentliziyo kwaye isebenze ngokuchasene nokudumba kunye nomhlaza.

Isicatshulwa sePlum sisusa iiseli zomhlaza

Kuye kwaqinisekiswa amaxesha amaninzi ukuba i-plums inokukhusela kumathumba. Umzekelo, abaphandi kwiYunivesithi yaseTexas A&M babonise ukuba i-plum extract iyasebenza ngokuchasene neeseli zomhlaza wamabele.

Ezona zithako zisebenzayo ziquka i-polyphenols, kodwa kwakhona umz. B. i-asidi ye-chlorogenic. Ugqirha David Byrne ucebise ukuba i-plum extract inokuthintela iiseli zomhlaza ekukhuleni kwaye zibabulale ngelixa zishiya iiseli ezinempilo zingachaphazeleki.

Iiplum zikhusela umhlaza wekoloni

Akunjalo kuphela i-plums entsha kunye nejusi yeplum enceda kwiingxaki zokugaya kodwa kunye neeplamu ezomisiweyo. Ekubeni ukuqhinwa okuzingisileyo phantse kuwuphinda kabini umngcipheko womhlaza wekoloni, iziqhamo ezimnandi zinokukhusela ngokufanelekileyo kumhlaza.

Ukongeza, iiprunes kuthiwa ziphucula iintyatyambo zamathumbu. Oku kwenzeka ngenxa yokuba iiprunes zikhuthaza iibhaktheriya eziluncedo zamathumbu kwaye ngaloo ndlela i-microbial metabolism kumathumbu amakhulu.

Abaphandi kwiYunivesithi ye-A & M ekhankanywe ngasentla banoluvo lokuba ukutya iiprune rhoqo kunokuba yinxalenye yesicwangciso sesondlo sokunciphisa ngokuzinzileyo umngcipheko womhlaza.

Iiplamu zisebenza ngokuchasene neminqweno

Abaphandi abavela kwiYunivesithi yase-Illinois e-Chicago baye bakwazi ukubonisa ukuba i-prune - kodwa kunye nejusi ye-prune kunye ne-prune powder - xa isetyenziswe rhoqo ayikwazi nje ukukhuthaza ukugaya kunye nokukhusela umhlaza kodwa iphinde ithintele ukutyeba, njengoko bechasa ngobuchule iminqweno.

Icala lelokuba ngelixa iiplums incasa kamnandi, azibangeli i-spike enkulu kwiswekile yegazi kunye ne-insulin emva kokutya. Ngale ndlela, i-plums inokunciphisa umngcipheko wesifo sikashukela kunye nesifo senhliziyo.

Iiplamu zilungele intliziyo

Abasetyhini be-premenopausal abanamathuba amaninzi okuba nesifo senhliziyo kunamadoda aneminyaka efanayo, kodwa emva kokuyeka ukuya exesheni, umngcipheko uyanda kakhulu ngenxa yokutshintsha kwehomoni.

Uphononongo lweminyaka emibini olunezifundo ezili-160 kwiYunivesithi yaseFlorida State luphande ukuba iiprunes ziyayichasa na le ngozi kunye neapile elidumileyo ngosuku. Abathathi-nxaxheba kuphononongo sele beyigqibile yonke indlela yokuyeka ukuya exesheni kwaye bohlulwe bangamaqela amabini. Ngelixa iqela loku-1 lalisitya iigram ezingama-75 zama-apile omisiweyo ngosuku, iqela lesi-2 lafumana umlinganiselo ofanayo weeprayina.

Ngokumalunga nokulahlekelwa kwesisindo kunye nokunciphisa i-cholesterol "embi" ye-LDL, amaqela omabini ayengaphezulu okanye alinganayo, kuphela ngokwe-cholesterol epheleleyo, iziphumo ezingcono zinokufezekiswa ngama-apula omisiwe. Ngakolunye uhlangothi, iqela le-plum lenze ngcono kakhulu ngokwexabiso le-CRP (iprotheyini ye-C-reactive) egazini, eyandisa ngokuphendula okuvuthayo kwaye ithathwa njengomngcipheko wentliziyo, kodwa kunye nezifo ze-rheumatic.

Abaphandi bafikelela kwisigqibo sokuba abafazi be-postmenopausal banokuzuza kakhulu kuzo zombini iziqhamo.

Iiplamu zinciphisa umngcipheko we-osteoporosis

Emva kokuyeka ukuya exesheni, abasetyhini basengozini enkulu yokuba ne-osteoporosis, malunga nama-30 ekhulwini kubo abachaphazelekayo. Ke ngoko ikwabizwa ngokuba yi-postmenopausal osteoporosis.

Izifundo ezininzi ngoku zibonise ukuba iiplums zinokuwunciphisa kakhulu umngcipheko we-osteoporosis. Ngokomzekelo, kwachazwa kwiYunivesithi yaseFlorida State ukuba impilo yethambo inokukhuthazwa ngokuzinzileyo ukuba iiprunes zidliwa rhoqo.

KwiYunivesithi yaseSan Diego State, kwelinye icala, uphando lwenziwa malunga nokuba zingaphi iiprunes ezifunekayo ukukhusela kwi-osteoporosis. Uphononongo lufumene ukuba akuyimfuneko ukutya i-100 grams ye-prunes ngosuku, njengoko kwakucingelwa ngaphambili ukuba i-50 grams (4 ukuya kwi-5 prunes) yanele ukukhusela ukulahleka kwamathambo.

Iplamu kumayeza esintu

Kumayeza esintu aseYurophu, iplum namhlanje isetyenziswa kuphela njengelaxative. Apha kunesiphumo esichukumisayo kangangokuba iplamu ide ivunyelwe ukuba ithwale ibango lezempilo elivunyiweyo ngokusemthethweni (ingxelo enxulumene nempilo). Kwaye ithi kwiipakethe ezininzi zeeplums: "Iiplums ezomileyo zinegalelo ekusebenzeni kwamathumbu okuqhelekileyo."

Ngama-plums amatsha, isincomo kukutya iziqwenga ezi-5 ekuseni - ngaphambi kwesidlo sakusasa sangempela. Kubalulekile ukuhlafuna i-plums kakuhle kwaye uphuze iglasi enkulu yamanzi. Ukuba awunazo iiplum ezintsha ezifumanekayo, ungakwazi – njengoko kuchaziwe ngasentla – usoloko ubuyela kwiiprunes.

Ngoko kungcono ukucwina iiprunes emanzini ngokuhlwa ngaphambi kokulala. Kwakhona, iiplamu ezi-5 zanele ukucima ukuqhina.

Kude neYurophu, nangona kunjalo, ezinye iinxalenye zomthi weplum zisasetyenziswa ukongeza kwisiqhamo.

Ixolo lomthi weplum lichasene nokwandiswa kweprotate

Kumayeza esintu aseAfrika, ixolo lomthi weplum sele lisetyenziswe ngempumelelo ixesha elide, umzekelo, ukulwa ne-benign prostatic hyperplasia (BPH) - ukwanda kwe-benign ye-prostate.

Esinye sezizathu ze-BPH kukuba amanqanaba e-testosterone emadodeni ayancipha ngokukhula ngelixa amanqanaba e-estrogen ehlala efana. Oku kudala ubuninzi be-estrogen, ethi icuthe ukufa kweseli yendalo yeeseli zedlala lesinyi.

Ugqirha Jena kunye neqela lakhe leDyunivesithi yasePanjab baphande ngoku ukuba ingaba eli yeza lakudala liyamelana na nophononongo lwezenzululwazi. Baye bafumanisa ukuba ixolo alisebenzi nje ngokuchasene nokudumba kunye neeradicals zasimahla kodwa liyakwazi nokulinganisa umlinganiselo phakathi kwe-estrogen kunye ne-testosterone. Ngale ndlela, umngcipheko we-BPH unokuncitshiswa.

Iplamu ekhitshini

Nokuba iiplums, iidamsons, okanye imirabelle plums - abantu abaninzi bafunga ngesiqubulo: ukusuka esandleni ukuya emlonyeni. Akumangalisi, kuba iziqhamo ezimnandi zizimuncumuncu ezisempilweni kwaye ziqinisekisa amaxesha amnandi emsebenzini.

Ekhitshini, nangona kunjalo, i-plums ingcono kakhulu - nje ingcamango ye-plum cake okanye i-plum compote yenza umlomo wakho ube namanzi. Into engathandekiyo malunga nezibiliboco ezinjalo, nangona kunjalo, ngokuqhelekileyo zilungiswa ngeswekile yasekhaya, eyaziwa ngokuba negama elingaphantsi kwegama elihle.

Kodwa iiplums zikwahamba kakuhle kunye nezitya ezinomsoco, njengoko ubumnandi bazo budala ibhalansi ehambelana nezitya ezinetyuwa, ezimuncu okanye eziqholiweyo. Kuthekani, ngokomzekelo, isityu esiswiti nesimuncu sembotyi eneeplum okanye icouscous yemifuno eneprunes? iziqholo ezifana Ginger, thyme, okanye itshilisi yongeza touch ekhethekileyo kunye nokwandisa ixabiso impilo iplam dish.

Xa ubhaka, nangona kunjalo, kungcono ukusebenzisa i-plums, njengoko iqukethe amanzi amancinci, musa ukuphuka ngokukhawuleza kwaye iphunga labo ligcinwe ngcono.

I-Plum jam ngaphandle kweswekile - iresiphi

Iiplum zinobumnandi bendalo, yiyo loo nto unokwenza ngokukhuselekileyo ngaphandle kweswekile yeshishini xa usenza iidessert. Ukuba iiplums zakho aziswiti ngendlela obungathanda ukuba zibekwipuree, yongeza ngokulula i-100g yeentsuku ezomisiweyo ezinemingxuma okanye 100ml isiraphu yeyacon.

izithako:

• 3 kg iiplum ezivuthiweyo (okanye iidamsons)
• Isinamoni ye-1 tsp
• 1 tsp ii-cloves zomhlaba

Ukulungiselela:

1. Beka i-plums enesiqingatha kunye namatye kunye neziqholo kwimbiza enkulu ngokwaneleyo, ekhuselekileyo kwi-oveni okanye kwi-roaster.
2. Ngoku faka isitya ngaphandle kwesivalo kwi-oven malunga neeyure ezi-2 kwi-180 ° C.
3. Gxotha i-plum jam ngamaxesha aqhelekileyo.
4. I-puree kakuhle umxube nge-blender.
5. Hlanza iingqayi ze-mason ngamanzi ashushu kwaye uzibeke ehovini malunga nemizuzu eyi-10.
6. Gcwalisa i-jam yeplum kwiingqayi ze-mason ezingenanto kwaye uzijike zijonge ezantsi ukwenza i-vacuum.

Icebiso: Ukuba wahlula i-plums ecaleni kwe-belly seam, ama-halves amabini anokwahlulwa ngokulula.

Kufuneka ugcine oku engqondweni xa uthenga i-plums

Xa uthenga, qiniseka ukuba i-plums iluhlaza okwesibhakabhaka yonke indawo kwaye iqinile, ivumba elimnandi, kwaye ingabonakali nayiphi na isikhunta.

Ifilimu emhlophe kwi-plum yesikhumba ayikho into eseleyo ye-pesticides, kodwa i-national and ingonared layer ekhuselayo engafanele yonakaliswe xa uyithenga. Ke hlamba kuphela i-plums yakho ngaphambi kokuba utye, ngaphandle koko, lo mgangatho wokukhusela uya kutshatyalaliswa kwaye isiqhamo siya konakala ngokukhawuleza.

Ukuba ucinezela iplamu kancinci ngomnwe kwaye inika kancinci, ivuthiwe ngokwaneleyo ukuba ingatyiwa.

Xa kuziwa kwiiprunes, ngokuqinisekileyo kufuneka ukhethe iimveliso ze-organic ezingaxutywanga, njengoko i-sulphurization ikhupha iivithamini ezifana umz. B. ivithamin B1 itshatyalalisiwe. Ukongeza, iintsalela zesulfure zinokukhokelela kwiintloko, isicaphucaphu, kunye neengxaki zesisu kubantu ababuthathaka kwaye zide zibangele ukuhlaselwa sisifuba.

Iziqhamo ezomisiweyo eziqhelekileyo zikwadla ngokugalelwa igesi ngemethyl bromide ukubulala izitshabalalisi, i-neurotoxin eshiyekileyo ingabalulekanga kumntu wonke.

Iiplum azifane zosuleleke ngamayeza okubulala izitshabalalisi

Ngokutsho kwemithombo eyahlukeneyo, iplamu yenye yeentlobo zeziqhamo ezingangcolisekanga. Ngokophononongo olwenziwa yi-Ofisi yeSizwe yaseBavaria yeMpilo kunye noKhuseleko lokutya, iplamu imile kakuhle kakhulu xa ithelekiswa nezinye iintlobo zeziqhamo zamatye ezifana neepesika, iiapilkosi, njalo njalo.

Iiplums ngokude zibe nowona mndilili uphantsi wesiqulatho sesitshabalalisi kwisampulu nganye kwaye zikwaqulathe owona mndilili uphantsi wenani leentsalela. Phantse isinye kwisihlanu seesampulu zeplum bezingenantsalela nangona bezikhuliswa ngokwesiqhelo. Nangona kunjalo, isiqhamo kufuneka sihlanjwe kakuhle ngaphambi kokuba sisetyenziswe.

Ukuba ufuna ukuba kwicala elikhuselekileyo, kufuneka ukhethe i-plums eziphilayo - iisampulu eziphilayo zidibene nazo zonke iimfuno.

Yile ndlela iiplums kufuneka zigcinwe ngayo

Iiplum ziyaqhubeka nokuvuthwa kubushushu begumbi. Nangona kunjalo, ukuba iiplums sele zivuthiwe, zenza kakuhle kwifriji kwaye ziya kuhlala apho ukuya kwiveki enesiqingatha. Iiplum nazo zinokukhenkcezwa ngokumangalisayo. Kunconywa ukuya kwinqanaba kwaye unciphise isiqhamo ngaphambili. Xa kubetha isaqhwithi kunye nekhephu ngexesha elibandayo, kuluyolo lokwenene ukudibanisa imvakalelo emnandi yasehlotyeni etafileni.