Zvinotaurwa Netsvagurudzo Nezve Kudya Prunes Yehutano hweMwoyo

Kune vanhu vari kutsvaga kuvandudza hutano hwemoyo, kushandisa prunes kunogona kubatsira kutsigira hutano hwemoyo?

Prunes uye Utano hweMwoyo

Prunes, kana ma plums akaomeswa, michero ine fiber yakawanda-inovaka muviri-yakaomeswa pane nyowani plums uye inobatsira kugaya uye bowel kufamba. (Ellen Lever et al., 2019) Tsvakurudzo itsva inoratidza kuti vanogona kupa zvakawanda kupfuura kugaya uye kusununguka kwekuvhara, maererano nezvidzidzo zvitsva zvakaratidzwa kuAmerican Society for Nutrition. Kudya prunes zuva nezuva kunogona kuvandudza cholesterol mazinga uye kuderedza oxidative kusagadzikana uye kuzvimba.

• Kudya maprunes mashanu kusvika gumi pazuva kunogona kutsigira hutano hwemoyo.
• Utano hwemoyo hunobatsira hwekushandisa nguva dzose hwakaonekwa muvarume.
• Muvakadzi vakura, kugara vachidya prunes kwakanga kusina kukanganisa pacholesterol yakazara, shuga yeropa, uye insulini.
• Imwe ongororo yakawana kuti kudya 50-100 magiramu kana mashanu kusvika gumi prunes zuva nezuva kwakabatana nekuderedzwa kwechirwere chemoyo. (Mee Young Hong et al., 2021)
• Kudzikira kwecholesterol nezviratidzo zvekuzvimba kwakakonzerwa nekuvandudzwa kwemazinga eantioxidants.
• Mhedziso yaive yekuti prunes inogona kutsigira hutano hwemoyo.

Prunes uye Fresh Plums

Kunyangwe zvidzidzo zvakaratidza kuti prunes inogona kutsigira hutano hwemwoyo, izvo hazvireve kuti plums nyowani kana prune juice inogona kupa mabhenefiti akafanana. Nekudaro, hapana akawanda zvidzidzo nezve mabhenefiti eplums nyowani kana prune muto, asi zvinogoneka kuti vangadaro. Zvisinei, kumwe kutsvakurudza kunodiwa. Fresh plums dzakaomeswa mumhepo inopisa inovandudza kukosha kwekudya uye hupenyu hwesherufu yemuchero, iyo inogona kunge iri chikonzero iyo yakaomeswa shanduro inochengetedza zvimwe zvinovaka muviri. (Harjeet Singh Brar et al., 2020)

• Vanhu vangangofanira kudya akawanda plums kuti vawane mabhenefiti akafanana.
• Kudya 5-10 prunes kunoratidzika kunge kuri nyore pane kuedza kuenzana nechiyero chimwe chete, kana kupfuura, cheprum itsva.
• Asi chero sarudzo inokurudzirwa pachinzvimbo cheprune muto sezvo michero yakazara ine fiber yakawanda, inoita kuti muviri unzwe wakaguta, uye yakaderera mumacalorie.

Mabhenefiti Kune Vechidiki

Yakawanda yetsvagurudzo yakaitwa pavakadzi vepomenopausal nevarume vanopfuura makore makumi mashanu neshanu, asi vanhu vadiki vanogonawo kubatsirwa nekudya prunes. Kudya kwakapfuma mumichero nemiriwo kunoonekwa sehutano, saka kuwedzera prunes kune imwe yekudya kunowedzera kune hutano hunobatsira. Kune vanhu vasingade prunes, michero yakaita semaapuro nemabheri inokurudzirwa zvakare kune hutano hwemoyo. Zvisinei, michero inongoumba chikamu chimwe chete chezvokudya, uye zvakakosha kuisa pfungwa pakudya kwakakwana nemiriwo, maruva, uye mafuta ane utano. Prunes ine fiber yakawanda, saka vanhu vanokurudzirwa kuti vawedzere zvishoma nezvishoma mumaitiro avo ezuva nezuva, sezvo kuwedzera yakawandisa panguva imwe chete kunogona kukonzera kugwamba, kuputika, uye / kana. kuvimbiswa.

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References

Lever, E., Scott, S. M., Louis, P., Emery, P. W., & Whelan, K. (2019). Mhedzisiro yeprunes pane stool inobuda, gut transit nguva uye gastrointestinal microbiota: A randomized controlled trial. Kliniki chikafu (Edinburgh, Scotland), 38 (1), 165-173. doi.org/10.1016/j.clnu.2018.01.003

Hong, M. Y., Kern, M., Nakamichi-Lee, M., Abbaspour, N., Ahouraei Far, A., & Hooshmand, S. (2021). Dried Plum Consumption Inovandudza Yese Cholesterol uye Antioxidant Capacity uye Inoderedza Kuzvimba muVakadzi Vane Utano hwePostmenopausal. Nyaya yezvokudya zvemishonga, 24 (11), 1161-1168. doi.org/10.1089/jmf.2020.0142

Harjeet Singh Brar, Prabhjot Kaur, Jayasankar Subramanian, Gopu R. Nair & Ashutosh Singh (2020) Mhedzisiro Yemakemikari Pretreatment paKuomesa Kinetics uye Physio-kemikari Mamiriro eYellow European Plums, International Journal yeFruit Science, 20:sup2, S252-S , DOI: 279/10.1080