Cov txiaj ntsig kev noj qab haus huv ntawm Prunes Koj Tsis Tau Pom Los

Zoo Siab

• Prune yog dab tsi?
• Prune Cov Khoom Noj Khoom Tseeb
• Cov txiaj ntsig kev noj qab haus huv ntawm Prunes
• Relieves cem quav
• Tej zaum yuav txo qis kev pheej hmoo ntawm mob qog noj ntshav
• Pab tswj qhov hnyav thiab poob
• Txhawb Kev Noj Qab Nyob Zoo
• Txhawb Kev Noj Qab Haus Huv
• Muaj peev xwm txaus ntshai ntawm Prunes
• Yuav Ua Li Cas thiab Noj Prunes
• Ntsuam xyuas rau

TBH, prunes tsis raws nraim glamorous. Lawv nyob ntsiag to, ntsiag to, thiab feem ntau cuam tshuam nrog kev mob plab, tab sis hauv thaj chaw ntawm kev noj haus, prunes yog cov superstars tiag. Ua ntej, kawm paub txog kev noj qab haus huv cov txiaj ntsig ntawm prunes, ntxiv rau txoj hauv kev noj prunes hauv tsev.

Prune yog dab tsi?

Prunes yog plums qhuav, aka pob zeb txiv hmab txiv ntoo cuam tshuam nrog cherries, txiv duaj, nectarines, thiab apricots. Thiab thaum txhua lub txiv hmab txiv ntoo qhuav plums tsis muaj dej, tsis yog txhua lub txiv ntoo tshiab tuaj yeem dhau los ua prunes. Raws li phau ntawv xov xwm Cov khoom noj, prunes yog qhuav cov ntaub ntawv ntawm ntau yam ntawm plum hu ua Prunus hauv tsev L. cv d'Agen, los yog European plum. Hom plum no muaj cov ntsiab lus qab zib heev, cia cov txiv hmab txiv ntoo qhuav (qhov thiab tag nrho) yam tsis muaj fermenting.

Prune Cov Khoom Noj Khoom Tseeb

Lub prune txo qis yuav tsis zoo li ntau, tab sis nws ntim khoom noj khoom haus punch. Prunes yog teem nrog fiber ntau thiab vitamins A, C, thiab K, nrog rau cov dej cawv ntawm cov zaub mov, suav nrog calcium, zinc, magnesium, thiab potassium, BMC Cov Tshuaj Ntxiv thiab Kev Kho Mob. "Thaum cov txiv tsawb feem ntau nyiag lub teeb pom kev zoo raws li cov txiv hmab txiv ntoo muaj poov tshuaj ntau, 1/3 khob ntawm prunes muaj txog cov ntsiab lus potassium zoo ib yam li txiv tsawb nruab nrab," hais tias Jamie Miller, tus kws noj zaub mov sau npe ntawm Village Health Clubs & Spas hauv Arizona. Potassium yog qhov tseem ceeb rau ntau txoj haujlwm hauv lub cev los ntawm cov ntshav ntws mus rau cov leeg nqaij, nws hais.

Prunes tseem muaj cov tshuaj antioxidants. (Hloov kho sai: Antioxidants tiv thaiv kev puas tsuaj ntawm tes thiab mob los ntawm kev tshem tawm cov dawb radicals, uas tiv thaiv lub cev nqaij daim tawv tiv thaiv oxidative kev nyuaj siab, hais tias Miller.) Nws ntxiv tias prunes tshwj xeeb tshaj yog siab hauv anthocyanins, cov tshuaj tiv thaiv kab mob thiab cog cov xim uas ua rau plums lawv cov xim liab-xim liab xim

Nov yog cov khoom noj khoom haus rau kev noj ntawm tsib prunes, raws li US Department of Agriculture (USDA):

• 96 calories
• 1 gram ntawm cov protein
• 1 g yog '
• 26 g ntawm carbohydrates
• 3 grams fiber ntau
• 15 grams suab thaj

Cov txiaj ntsig kev noj qab haus huv ntawm Prunes

Relieves cem quav

Raws li cov zaub mov muaj fiber ntau, prunes yog dav paub rau lawv cov nyhuv laxative. "Prunes muaj ob qho tib si soluble thiab insoluble fiber, uas tuaj yeem pab tiv thaiv cem quav," hais tias Erin Kenney, MS, RD., LDNN, HCP, tus tsim ntawm Kev Noj Qab Haus Huv Rewired. Fiber nce qhov hnyav ntawm koj cov quav los ntawm kev nqus dej. Qhov tshwm sim yog bulkier thiab softer quav, uas yog yooj yim dua. Qhov tseeb, kev tshawb fawb 2019 luam tawm hauv Clinical Nutrition pom tias prunes zoo heev rau kev txhawb nqa cov quav hnyav thiab ntau zaus hauv cov neeg uas muaj lub plab zom mov tsis zoo.

Tab sis fiber tsis ua haujlwm ib leeg. Prunes kuj tseem muaj qib siab hauv sorbitol thiab chlorogenic acid, uas tuaj yeem nce quav ntau zaus, piav qhia Kenney. Sorbitol yog qab zib cawv uas ib txwm pom muaj nyob rau hauv plums thiab prunes, thaum chlorogenic acid yog phenolic acid, ib hom nroj tsuag compound. Ob yam tshuaj soften cov quav, raws li Clinical Nutrition, ntxiv easing cem quav woes.

Tej zaum yuav txo qis kev pheej hmoo ntawm mob qog noj ntshav

Cov txiaj ntsig prune rau kev noj qab haus huv kev noj qab haus huv tsis nres nrog cem quav. Anthocyanins hauv prunes kuj tseem tuaj yeem txo koj txoj kev pheej hmoo mob qog noj ntshav (aka mob qog noj ntshav). Raws li tsab xov xwm 2018 hauv Phau ntawv Journal ntawm American College of Nutrition, cov nyhuv antioxidant ntawm anthocyanins combats oxidative kev nyuaj siab, lub xeev lom uas tso cai rau cov qog nqaij hlav cancer loj hlob thiab kis tau. Anthocyanins tseem cuam tshuam txog kev faib cov qog nqaij hlav qog noj ntshav thaum pib ua apoptosis, lossis kev tuag ntawm tes. Dab tsi ntxiv, prunes muaj manganese thiab tooj liab, uas muaj cov khoom antioxidant thiab tiv thaiv cov hlwb noj qab haus huv los ntawm kev puas tsuaj, raws li Leslie Bonci, M.P.H., RD., C.S.SD., L.D.N., tus cev lus rau California Prune Board.

Pab tswj qhov hnyav thiab poob

Txiv hmab txiv ntoo qhuav feem ntau tsis pom zoo kom poob lossis tswj hwm vim tias nws muaj calories ntau, raws li Kenney. (Saib: Puas Yog Txiv Hmab Txiv Ntoo Qhuav Noj Qab Nyob Zoo?) Tseem, muaj qee qhov pov thawj tias cov fiber hauv prunes tuaj yeem pab tswj qhov hnyav los ntawm kev ua kom puv, raws li qhia hauv kev tshawb fawb luam tawm hauv phau ntawv xov xwm Noj Cwj Pwm. Tshawb nrhiav hauv Phau ntawv Journal of Nutrition and Metabolism kuj tau tshaj tawm tias fiber ntau inhibits qab los noj mov los ntawm kev txo cov kev tshaib kev nqhis hormone ghrelin. Raws li txoj cai, prunes tuaj yeem pab koj kom muaj kev noj qab haus huv ntev dua ntawm cov pluas noj, ua rau lawv qee yam khoom noj zoo tshaj plaws los tiv thaiv hanger, hais tias Bonci.

Txhawb Kev Noj Qab Nyob Zoo

Prunes muaj cov vitamin K thiab boron, ob qhov tseem ceeb rau kev noj qab haus huv ntawm pob txha, Miller hais. "Vitamin K ua lub luag haujlwm tseem ceeb hauv kev tsim osteocalcin, cov protein uas pab calcium khi rau pob txha," nws sau tseg. Lub caij no, boron nce bioavailability ntawm vitamin D, uas tsim nyog rau kev nqus ntawm vitamin K, raws li ib tsab xov xwm luam tawm nyob rau hauv Tshuaj Kho Mob. Cov poov tshuaj hauv prunes qiv ib txhais tes, ib yam nkaus. "Potassium tuaj yeem txo cov pob txha poob los ntawm [txo qis] cov pob txha ua rau cov kua qaub hauv koj lub cev," hais tias Megan Byrd, RD, tus tsim ntawm The Oregon Dietitian. (Cov kua qaub no cuam tshuam nrog kev noj zaub mov nplua nuj nyob hauv cov tsiaj muaj protein thiab ua kom cov calcium ntau ntxiv hauv cov zis, raws li phau ntawv xov xwm Kev xyaum ua haujlwm Endocrine.) Thaum kawg, vitamin K, boron, thiab poov tshuaj nyob rau hauv prunes tag nrho pab calcium tiv thaiv koj cov pob txha.

Qhov ntawd tau hais tias, hauv kev tshawb fawb me me 2019, prunes txo cov pob txha resorption (aka qhov kev tawg ntawm cov pob txha) hauv cov poj niam noj qab haus huv postmenopausal. Qhov no yog qhov tsim nyog vim tias cov pob txha resorption ib txwm nce nrog lub hnub nyoog, ua rau koj muaj kev pheej hmoo ntawm pob txha thiab pob txha, raws li Cov Ntawv Tshaj Qhia Txog Kev Tiv Thaiv Kab Mob Tam Sim No. Ib txoj kev tshawb fawb xyoo 2016 tau pom cov txiaj ntsig zoo sib xws hauv cov poj niam laus uas twb muaj pob txha pob txha, qhia tias nws tsis tau lig dhau los txhawm rau sau cov pob txha noj qab haus huv ntawm prunes.

Txhawb Kev Noj Qab Haus Huv

Ntshav siab thiab ntshav siab yog ob yam tseem ceeb ntawm kev mob plawv, raws li Lub Chaw Tiv Thaiv Kab Mob. Thiab raws li nws hloov tawm, cov as -ham hauv prunes tuaj yeem pab tswj ob qho tib si. Hais txog ntshav siab, cov poov tshuaj hauv cov txiv hmab txiv ntoo xws li prunes tuaj yeem pab ua kom koj cov ntshav siab nyob rau hauv kev noj qab haus huv los ntawm kev txo qhov nro thiab lub siab hauv cov hlab ntsha phab ntsa, piav qhia Byrd. Ib yam li ntawd, anthocyanins pom hauv prunes so cov hlab ntsha thiab txo cov ntshav siab, raws li phau ntawv xov xwm Cov khoom noj.

Raws li rau cov ntshav cholesterol siab, fiber ntau thiab anthocyanins hauv prunes muaj koj nraub qaum. "Cov fiber ntau soluble khi rau cov roj cholesterol [hauv koj lub plab] thiab tiv thaiv lawv kom tsis txhob nkag mus rau hauv koj cov ntshav," qhia Miller. Cov roj (cholesterol) tom qab ntawd tawm hauv koj lub cev los ntawm cov quav. Fiber kuj txo qis LDL roj cholesterol, lossis "phem" cholesterol, ntxiv Byrd. Lub caij no, anthocyanins nce HDL cov roj (cholesterol "zoo") thaum tiv thaiv cov hlab plawv los ntawm oxidative kev nyuaj siab, raws li thiab tsab xov xwm luam tawm hauv phau ntawv xov xwm Protein Cell.

Muaj peev xwm txaus ntshai ntawm Prunes

Txawm hais tias prunes muaj kev noj qab haus huv zoo, nws muaj peev xwm ua rau lawv ntau dhau. Noj ntau dhau prunes tuaj yeem ua rau muaj roj, ua rau lub plab, thiab raws plab vim lawv cov nyhuv laxative, raws li Kenney. Miller pom zoo pib nrog 1 txog 2 prunes ib hnub thiab ceeb toom koj lub cev zoo li cas ua ntej yuav ntxiv rau koj cov zaub mov noj. (Saib: Yuav ua li cas yog tias koj noj fiber ntau?)

Kev noj ntau dhau prunes kuj tseem tuaj yeem ua rau koj cov ntshav qab zib ntau ntxiv, yog li nws yog qhov tseem ceeb los txwv koj li kev noj txhua hnub yog tias koj muaj insulin tsis kam lossis ntshav qab zib, ntxiv Miller. Koj kuj tseem yuav xav hla ntawm prunes yog tias koj ua xua rau paj ntoo paj ntoo - ua xua uas cuam tshuam nrog qee yam zaub mov suav nrog plums, txiv ntoo qab zib, thiab almonds - raws li American College of Allergy, Asthma & Immunology.

Yuav Ua Li Cas thiab Noj Prunes

Hauv khw muag khoom noj, prunes (nrog lossis tsis muaj qhov) raug muag hauv cov txiv hmab txiv ntoo qhuav. Nyob ntawm hom khoom, lawv tuaj yeem sau npe ua "prunes" thiab/lossis "plums qhuav." Koj tuaj yeem yuav cov kaus poom prunes, qee zaum hu ua stewed prunes, hauv kua txiv los yog dej. Kuj tseem muaj prune jam, butter, concentrate, thiab kua txiv hmab txiv ntoo, piv txwv li Sunsweet Prune Juice (Yuav Nws, $ 32 rau 6 lub raj mis, amazon.com). Yog tias koj muaj hmoo, koj tuaj yeem pom cov hmoov nplej (piv txwv li: Sunsweet Naturals Suprafiber, Yuav Nws, $ 20, walmart.com), uas feem ntau yog siv rau ci, haus dej sib tov, thiab txawm tias seasoning, raws li California Prune Board.

Thaum yuav khoom rau cov txiv hmab txiv ntoo qhuav yooj yim, "txheeb xyuas cov npe khoom thiab xaiv cov txiv hmab txiv ntoo uas tsis muaj suab thaj ntxiv, cov khoom xyaw dag, lossis tshuaj khaws cia," qhia Kenney. "Qhov zoo tshaj plaws, daim ntawv lo yuav tsum muaj prunes thiab tsis muaj dab tsi ntxiv." Sim: Khoom Noj Kom Nyob Hauv Organic Pitted Prunes (Yuav Nws, $ 13 rau 8 ooj, amazon.com). Lwm hom prunes, xws li jam thiab kua txiv hmab txiv ntoo, feem ntau muaj cov khoom qab zib ntxiv thiab cov khoom qab zib - yog li nrhiav ib yam khoom uas muaj cov khoom xyaw ntxiv.

Ntawm lawv tus kheej, prunes ua rau khov khov-n-mus khoom noj txom ncauj, tab sis yog tias koj xav tau kom muaj tswv yim ntau dua, txheeb xyuas cov txuj ci no kom noj prunes:

Hauv lub zog pob. "Hauv cov khoom noj khoom haus, ntxiv 1 khob prunes, 1/3 khob txiv ntseej butter, 1/4 khob protein hmoov, thiab 2 diav cocoa hmoov," qhia Miller. Ntxiv dej, 1/2 tablespoon ntawm ib lub sij hawm, kom txog thaum sib tov ua nplaum thiab cov khoom xyaw ua ke. Yob mus rau hauv cov khoom siv hluav taws xob, khaws cia hauv lub tub yees, thiab noj ua khoom noj txom ncauj ua ntej - lossis thaum koj cov hniav qab zib ua!

Hauv kev sib tov. Txhim kho koj txoj kev sib tov los ntawm kev ntxiv tws prunes, pom zoo Byrd. Koj tseem tuaj yeem pov lawv nrog cov qhob cij hauv tsev lossis oatmeal.

Hauv smoothie. Prunes yog qhov zoo tshaj rau qhov ua kom qab zib rau koj cov smoothies, Miller hais. Sim nws cov txiv laum huab xeeb thiab jelly-inspired protein co los ntawm kev sib tov ob lub prunes, 1 khob khov berries, ob peb txhais tes ntawm spinach, 1 daus protein hmoov, 1 tablespoon txiv ntseej butter, 1 khob mis nyuj, thiab dej khov. Boring smoothies, tsis muaj ntxiv lawm.

Hauv zaub xam lav. Ntxiv tws prunes rau zaub xam lav kom kov ntawm qab zib thiab chewiness, qhia Bonci. Siv lawv hauv cov zaub xam lav uas hu rau hnub lossis raisins. Zaub xam lav nrog feta, almonds, thiab cov nplooj ntsuab tsaus ua haujlwm zoo nrog prunes.Xav txog: qhov quinoa pilaf nrog zaub ntsuab, feta, thiab zaub xam lav almonds.

Raws li prune butter. Txawm hais tias koj tuaj yeem yuav prune butter hauv khw muag khoom - piv txwv li Simon Fischer Lekvar Prune Butter (Yuav Nws, $ 24 rau 3 hub, amazon.com) - nws yooj yim heev ua hauv tsev. Simmer prunes thiab dej rau kwv yees li 15 feeb, tom qab ntawd sib tov nrog vanilla extract, tsoo ntsev, thiab me ntsis ntawm cov suab thaj xim av (yog tias koj xav tau) kom txog thaum du.

Hauv cov khoom ci. Muab koj cov khoom ci ci ua kom qab los ntawm kev ntxiv cov prunes. Lawv yuav ntxiv cov tshuaj qab zib rau cov zaub mov xws li txiv tsawb qhob cij, oatmeal ncuav qab zib, thiab zucchini muffins.

Hauv cov tais diav loj. Cov txiv hmab txiv ntoo qhuav zoo li prunes yog qhov zoo tshaj rau ntxiv qhov tob thiab tsw qab rau cov tais diav zoo. Sim ntxiv cov txiv ntoo txhoov rau cov nqaij nyuj stew lossis koj daim ntawv qhia fave nqaij qaib noj hmo.

Ntsuam xyuas rau