Melemo ea 9 ea bophelo bo botle ba prunes le mokhoa oa ho e sebelisa

Litaba

• 1. Ho loantša ho patoa
• tse peli.E sireletsa khahlanong le lefu la pelo
• 3. E thusa ho theola k'holeseterole e tlase
• 4. Ho laola tsoekere ea mali
• 5. E o thusa ho theola boima ba mmele
• 6. E ntlafatsa bophelo ba masapo
• 7. E thibela mofetše
• 8. E sireletsa khahlanong le lefu la matšoafo
• 9. E thibela phokolo ea mali
• Tafole ea tlhaiso-leseling ea phepo e nepahetseng
• Lisebelisoa tse phetseng hantle tsa prunes
• Prune vithamine
• Salate le prunes

The prune ke mofuta o omisitsoeng oa plum mme o na le limatlafatsi tse ngata tse hlokahalang bakeng sa ts'ebetso e nepahetseng ea 'mele, mme e ka ba leano le letle ho thusa ho imolla le ho laola tšebetso ea mala hobane e na le fiber e ngata.

Ntle le moo, li-prune li na le melemo e meng joalo ka ho ntlafatsa phallo ea mali, ho fokotsa kotsi ea lefu la pelo le ho thusa ho fokotsa takatso ea lijo, mohlala.

Prune e boetse e thusa ho silafatsa 'mele hobane e na le pectin eo e leng mofuta oa faeba e thusang ho tlosa tšepe e boima e nang le chefo e kang lead kapa mercury' meleng, e ka bang teng litlhaping kapa litholoana le meroho e rekiloeng suphamaketeng.

Melemo ea mantlha ea prunes ke:

1. Ho loantša ho patoa

Prune e ruile haholo ka likhoele tse qhibilihang joaloka pectin le likhoele tse sa qhibiliheng joalo ka selulose le hemicellulose e sebetsang ka ho monya metsi a tsoang tšilong ea lijo e etsang gel e thusang ho laola mala, ho imolla le ho fokotsa kotsi ea hemorrhoids.

Ntle le moo, li-prune li na le sorbitol e leng setlolo sa tlholeho sa tlhaho se thusang ho felisa mantle. Hlahloba litsela tse 5 tsa ho sebelisa prune bakeng sa ho sokela

tse peli.E sireletsa khahlanong le lefu la pelo

Prune e na le limatlafatsi tse 'maloa tse hlophisitsoeng tse fokotsang kotsi ea mafu a pelo le methapo a kang lefu la myocardial infarction le atherosclerosis.

Rutin le vithamine C ho prunes li na le boikarabello ba ho boloka methapo ea mali e phetse hantle, vithamine K e thibela ho baloa ha methapo le pectin ho thusa ho fokotsa k'holeseterole ka ho fokotsa ho monya mafura lijong.

Ntle le moo, lithuto tse ling li bonts'a hore ho ja prune ka letsatsi ho thusa ho laola khatello ea mali ka ho ba le flavonoids le polyphenols tse nang le litlamorao tse khahlano le ho ruruha le antioxidant. Ithute ka lijo tse ling ho theola khatello ea mali.

3. E thusa ho theola k'holeseterole e tlase

Pectin, faeba e qhibilihang, e teng ka har'a prune, e sebetsa ka ho fokotsa ho monya mafura lijong 'me ka tsela ena e thusa ho theola k'holeseterole e ikarabellang bakeng sa ho thehoa ha lipoleiti tse mafura methapong e tsamaeang butle le e sa fetoheng habonolo, e bakang atherosclerosis ho hlaseloa ke pelo, ho hloleha ha pelo le stroke.

4. Ho laola tsoekere ea mali

Likhoele tsa prune tse qhibilihang, joalo ka pectin, li thusa ho fokotsa ho monya tsoekere lijong ka ho khothaletsa phokotso ea tsoekere maling le ho ntlafatsa karabelo ea 'mele ho insulin, e thusang ho thibela le ho phekola lefu la tsoekere.

Ntle le moo, sorbitol e fumanehang ho prunes e lumella tsoekere e lijong hore e kenngoe butle mme ka hona e lumella taolo e ntle ea tsoekere ea mali.

Shebella video ho ithuta ho laola tsoekere maling.

5. E o thusa ho theola boima ba mmele

Lipurumu li ka thusa ho fokotsa boima ba 'mele hobane li na le likhoele tse fokotsang nako ea tšilo ea lijo le ho eketsa maikutlo a ho khora kamora ho ja, e leng ho fokotsang takatso ea lijo.

Plum polyphenols e na le phello e khahlanong le adipogenic e bolelang hore e thusa ho fokotsa ho theoa ha lisele tsa adipose 'meleng, e leng ho thusang ho fokotsa boima ba' mele.

Leha ho le joalo, ho bohlokoa ho ba hlokolosi ha o sebelisa tholoana ena lijong ho theola boima ba 'mele kaha ho ja ka bongata ho ka ba le litlamorao tse fapaneng. Ho ba le melemo ea li-prunes ka ho fokotsa boima ba 'mele, se loketseng ke ho ja boholo ba li-unit tse 2 ka letsatsi. Sheba lijo tse ling tse 10 tse u thusang ho theola boima ba 'mele.

6. E ntlafatsa bophelo ba masapo

Lipalesa ke mohloli oa limatlafatsi tse kang boron, vithamine K le calcium, tse nang le tšireletso le thuso ho theho le tlhokomelo ea lisele tsa masapo, ka hona, li sebetsa ho thibela le ho phekola lefu la masapo.

Boithuto bo bong bo bonts'a hore li-prune li ka fokotsa menyetla ea lefu la ho fokola ha masapo ho basali ba khaotsang ho ilela khoeli, 'me ho bohlokoa hore o je bonyane prune e le 1 ka letsatsi ho fumana molemo ona.

7. E thibela mofetše

Li-polyphenols tse fumanehang ho prunes li na le liketso tsa antioxidant le anti-inflammatory, tse fokotsang tšenyo ea sele le ho thibela nts'etsopele ea mofetše. Liphuputso tse ling li bonts'a hore prune ea eketseha le ho ntlafatsa limela tsa baktheria tsa mala mme ka hona e fokotsa menyetla ea mofetše oa mala.

Fumana lijo tse ling tse thusang ho thibela mofetše.

8. E sireletsa khahlanong le lefu la matšoafo

Prune antioxidants, joalo ka li-polyphenols, loantša li-radical tse mahala tse ka bakang tšenyo ea matšoafo, haholo-holo ho batho ba tsubang. Ntle le moo, li-polyphenol li ntlafatsa bophelo bo botle ba matšoafo ebile li thusa ho fokotsa kotsi ea pulmonary emphysema, lefu le sa foleng la pulmonary pulmonary (COPD) le mofetše oa matšoafo.

9. E thibela phokolo ea mali

Prune e na le tšepe e ngata e thusang ho thibela le ho alafa phokolo ea mali e hlahang ha mali a sena tšepe e lekaneng bakeng sa tšebetso e nepahetseng ea lisele tse khubelu tsa mali. Sheba lijo tse ling tse 7 ho loants'a khaello ea mali.

Tafole ea tlhaiso-leseling ea phepo e nepahetseng

Tafole e latelang e bonts'a sebopeho sa phepo bakeng sa ligrama tse 100 tsa prune.

Ho bohlokoa ho bolela hore ho fumana melemo eohle e boletsoeng kaholimo, li-prune li tlameha ho kenyelletsoa phepong e nepahetseng le e nepahetseng.

Lisebelisoa tse phetseng hantle tsa prunes

Mokhoa o bonolo oa ho ja tholoana ena, ho eketsa palo ea faeba lijong, ke ho otla prune blender ka granola, lijo-thollo le yogurt.

Lisebelisoa tse ling tse potlakileng, tse bonolo ho li lokisetsa le tse matlafatsang ke:

Prune vithamine

Lisebelisoa

• Lebese la khomo le batang la 400 mL kapa lebese le leng;

• Libanana tse 2 tse hoammeng li sehiloe ka likotoana;

• Limela tse 2 tsa prune;

• 1 isipuni 100% cocoa;

• Khaba e le 1 ea pere ea linate.

Mokhoa oa ho itokisa

Hlatsoa li-plums hantle, khaola halofo ebe u tlosa likoting. Kenya lisebelisoa tsohle ho blender ebe u otla. Sebeletsa hang-hang.

Salate le prunes

Lisebelisoa

• 1/3 ea lettuce;

• 200 g ea spinach;

• 1 rantipole e hahiloeng;

• Li-prunes tse 3;

• 90-100 g ea chisi e khaotsoe ka likotoana;

• 90-100 g ea ham e betliloeng;

• 1 marotholi a oli ea mohloaare;

• Letsoai ho latsoa.

Mokhoa oa ho itokisa

Hlatsoa lettuce, spinach, lihoete le prunes. Khaola lettuce hore e be lihlopha ebe o halofo. Ebola rantipole le grate. Khaola li-prunes ebe u tlosa likoti. Kenya lisebelisoa le nako ka oli ea mohloaare le letsoai ho latsoa.